Friday, January 2, 2009
Recovery Run on the Grassy Knoll #twit2fit
10.44 miles in 1:38:48 (9'28"/mile pace)--38'F to start, and a bit windy.
This is quite a bit slower than I usually allow myself to go, but still probably a little too fast for the day after a race. Today I did a few more sidewalk-less connections along Billtown and Bardstown Roads, running in the grass. While I'm still uneasy about the unevenness of some grassy areas (especially along Billtown), the grass provides a little bit of relief from the hard surfaces, especially the concrete sidewalks.
I pulled down the ear warmers about halfway, but when I turned up Michael Edward Drive, I turned headlong into a wind tunnel and put the (now wet and cold) ear warmers on for protection.
I had some concern about my SI joint injury and left shin pain, but both were manageable with the slower tempo.
This is quite a bit slower than I usually allow myself to go, but still probably a little too fast for the day after a race. Today I did a few more sidewalk-less connections along Billtown and Bardstown Roads, running in the grass. While I'm still uneasy about the unevenness of some grassy areas (especially along Billtown), the grass provides a little bit of relief from the hard surfaces, especially the concrete sidewalks.
I pulled down the ear warmers about halfway, but when I turned up Michael Edward Drive, I turned headlong into a wind tunnel and put the (now wet and cold) ear warmers on for protection.
I had some concern about my SI joint injury and left shin pain, but both were manageable with the slower tempo.
Labels: workout commentary
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Tuesday, December 2, 2008
Post- fall marathon & turkey training run #twit2fit
7.1 miles in 65 minutes... that's good for 9'10" per mile.
Training Begins Again
I ran a day after Thanksgiving Day run last week downtown, but this is the second day of the start of my recovery and build-up to the next marathon, some time in the spring. Goal time: sub-3:30. That will require a peak mileage of at least 60, and an 12-week average mileage of at least 50 miles. That program will start in earnest around January 1st with the Hangover Classic, putting in about 50 miles the first week on the new year. I plan to follow a similar build-up to last year:
In the meantime, I'll do a quick ramp-up in December including this weekend's Santa Sprint and Stroll 5k and probably next weekend's Reindeer Romp 4k (if I can PR in the 5k, then an easy 4k PR will bring me to 10 PRs this year.)
Turkey Day / Marathon Taper and Recovery Bloat
I went from 166 pounds on 11/18/2008 to 172 pounds yesterday, after Flying Monkey Marathon recovery (and eating) and Thanksgiving Day/weekend eating. Dropped down to 170 pounds this morning, so maybe I'll be in the mid-160s by the end of the year. To help facilitate this progress, I'm back on the wagon tracking calories--it works for me.
Training Begins Again
I ran a day after Thanksgiving Day run last week downtown, but this is the second day of the start of my recovery and build-up to the next marathon, some time in the spring. Goal time: sub-3:30. That will require a peak mileage of at least 60, and an 12-week average mileage of at least 50 miles. That program will start in earnest around January 1st with the Hangover Classic, putting in about 50 miles the first week on the new year. I plan to follow a similar build-up to last year:
In the meantime, I'll do a quick ramp-up in December including this weekend's Santa Sprint and Stroll 5k and probably next weekend's Reindeer Romp 4k (if I can PR in the 5k, then an easy 4k PR will bring me to 10 PRs this year.)
Turkey Day / Marathon Taper and Recovery Bloat
I went from 166 pounds on 11/18/2008 to 172 pounds yesterday, after Flying Monkey Marathon recovery (and eating) and Thanksgiving Day/weekend eating. Dropped down to 170 pounds this morning, so maybe I'll be in the mid-160s by the end of the year. To help facilitate this progress, I'm back on the wagon tracking calories--it works for me.
Labels: training plan, workout commentary
Subscribe to Posts [Atom]Saturday, November 1, 2008
A better 20 miler than last time
Elevation chart:
| Summary Data | ||
| Total Time (h:m:s) | 3:00:08 | 8:59 pace |
| Moving Time (h:m:s) | 2:59:47 | 8:58 pace |
| Distance (mi ) | 20.02 | |
| Moving Speed (mph) | 6.7 avg. | 9.8 max. |
| Elevation Gain (ft) | +1,229 / -1,230 | |
| Temperature (°F) | 62°F avg. | 66.2°F high |
| Wind Speed ( mph) | SE 2.3 avg. | SE 3.5 max. |
Laps (goal pace was 9'00", so only missed the mark on the last three miles, and held the average pace below 9s).
| Lap (#) | Time (m:s) | Distance (mi ) |
| 1 | 8:44 | 1.00 |
| 2 | 8:22 | 1.00 |
| 3 | 8:59 | 1.00 |
| 4 | 8:51 | 1.00 |
| 5 | 8:53 | 1.00 |
| 6 | 8:46 | 1.00 |
| 7 | 8:55 | 1.00 |
| 8 | 8:38 | 1.00 |
| 9 | 8:33 | 1.00 |
| 10 | 8:58 | 1.00 |
| 11 | 8:58 | 1.00 |
| 12 | 8:51 | 1.00 |
| 13 | 8:57 | 1.00 |
| 14 | 8:48 | 1.00 |
| 15 | 8:59 | 1.00 |
| 16 | 8:57 | 1.00 |
| 17 | 9:00 | 1.00 |
| 18 | 9:14 | 1.00 |
| 19 | 10:05 | 1.00 |
| 20 | 9:53 | 1.00 |
| 21 | 0:18 | 0.03 |
Labels: workout commentary
Subscribe to Posts [Atom]Sunday, October 19, 2008
Started off late for my 20 miler yesterday
Elevation map:
Usually, I'm able to pad 6 extra miles by running down the sidewalk on Bardstown Rd early (before each business' driveway has cars going in and out). Not this morning. Summary Stats:
...It seemed a little breezy out there.
I started having trouble around mile 15 of my run, but I managed to not walk even when it didn't feel like I was running anymore.
The 'X' near the top of the map is where I got confused (at around mile 15) and missed my turn. I've been through this neighborhood for every 20 miler I've run. Obviously, my brain was overloaded at this point.
| Summary Data | ||
| Total Time (h:m:s) | 3:13:33 | 9:40 pace |
| Moving Time (h:m:s) | 3:12:34 | 9:37 pace |
| Distance (mi ) | 20.01 | |
| Moving Speed (mph) | 6.2 avg. | 11.6 max. |
| Elevation Gain (ft) | +1,123 / -1,123 | |
| | ||
| Temperature (°F) | 60.8°F avg. | 60.8°F high |
| Wind Speed ( mph) | NNE 9.2 avg. | NNE 10.4 max. |
...It seemed a little breezy out there.
I started having trouble around mile 15 of my run, but I managed to not walk even when it didn't feel like I was running anymore.
| Lap (#) | Time (m:s) | Distance (mi ) |
| 1 | 8:29 | 1.00 |
| 2 | 8:36 | 1.00 |
| 3 | 8:44 | 1.00 |
| 4 | 8:36 | 1.00 |
| 5 | 8:50 | 1.00 |
| 6 | 8:40 | 1.00 |
| 7 | 8:40 | 1.00 |
| 8 | 8:46 | 1.00 |
| 9 | 9:08 | 1.00 |
| 10 | 8:59 | 1.00 |
| 11 | 8:55 | 1.00 |
| 12 | 9:08 | 1.00 |
| 13 | 9:37 | 1.00 |
| 14 | 9:34 | 1.00 |
| 15 | 10:36 | 1.00 |
| 16 | 11:02 | 1.00 |
| 17 | 11:14 | 1.00 |
| 18 | 10:58 | 1.00 |
| 19 | 11:54 | 1.00 |
| 20 | 11:46 | 1.00 |
| 21 | 0:13 | 0.01 |
The 'X' near the top of the map is where I got confused (at around mile 15) and missed my turn. I've been through this neighborhood for every 20 miler I've run. Obviously, my brain was overloaded at this point.
Labels: workout commentary
Subscribe to Posts [Atom]Wednesday, October 15, 2008
Holy cow, that was hard
Actually, the hard part was not giving up by the second interval.
Ran 3 x 1-mile intervals for a total of 7 miles. 1% treadmill incline.
1 mile warm-up @ 6.5 mph (9'14")
1 mile interval @ 8.5 mph (7'04") - tough, but manageable
0.5 mile recovery @ 6.5 mph
1 mile interval @ 8.5 mph - exhausting, but made it.
0.5 mile recovery @ 6.5 mph
1 mile interval @ 8.5 mph - like the push at the end of a 5k race. For a full mile.
0.5 mile cool down @ 6.5 mph
0.5 mile cool down @ 6.6 mph
0.5 mile cool down @ 6.7 mph
0.5 mile cool down @ 6.8 mph
Gee, that wasn't so bad after all. My body just doesn't have much will to run hard these days.
Ran 3 x 1-mile intervals for a total of 7 miles. 1% treadmill incline.
1 mile warm-up @ 6.5 mph (9'14")
1 mile interval @ 8.5 mph (7'04") - tough, but manageable
0.5 mile recovery @ 6.5 mph
1 mile interval @ 8.5 mph - exhausting, but made it.
0.5 mile recovery @ 6.5 mph
1 mile interval @ 8.5 mph - like the push at the end of a 5k race. For a full mile.
0.5 mile cool down @ 6.5 mph
0.5 mile cool down @ 6.6 mph
0.5 mile cool down @ 6.7 mph
0.5 mile cool down @ 6.8 mph
Gee, that wasn't so bad after all. My body just doesn't have much will to run hard these days.
Labels: workout commentary
Subscribe to Posts [Atom]Saturday, October 11, 2008
Ran 19 miles in two segments today
Ran with a group today for the first part of my long run with Trent from RunningAhead and a co-worker. Co-worker has a natural 3:30 marathon pace, with a BQ under his belt. Trent led the way, and we managed to keep exactly on my "target" LR/ER pace of 9'18".
Elevation Chart:
Then we proceeded to stand around for 18 minutes of blabbing/recovery... then I finished my "18 miler" by getting lost on the way back from downtown:
Elevation Chart:
Total Time (h:m:s) 1:33:05 (9:18 pace)
Distance (mi ) 10.01
Elevation Gain (ft) +489 / -505
Elevation Chart:
Then we proceeded to stand around for 18 minutes of blabbing/recovery... then I finished my "18 miler" by getting lost on the way back from downtown:
Total Time (h:m:s) 1:29:33 (9:48 pace)
Distance (mi ) 9.12
Elevation Gain (ft) +402 / -399
Elevation Chart:
Labels: workout commentary
Subscribe to Posts [Atom]Wednesday, October 8, 2008
Feeling pretty peppy the day after the relay
Course: 1% Treadmill
Distance:4.56 miles
Duration: 40:00
Pace: 8:47 / mile
I started this workout at 6.5 mph (9'13" pace) and tried to speed up every 4 minutes. My last minute I ran at 9.4 mph (6'23" pace)
My blister is actually feeling pretty good as well (used two Band Aid advanced healing blister bandages last night and through the run today).
I'm still targeting 40 miles for the week, with an 18 mile long run on Saturday.
Distance:4.56 miles
Duration: 40:00
Pace: 8:47 / mile
I started this workout at 6.5 mph (9'13" pace) and tried to speed up every 4 minutes. My last minute I ran at 9.4 mph (6'23" pace)
My blister is actually feeling pretty good as well (used two Band Aid advanced healing blister bandages last night and through the run today).
I'm still targeting 40 miles for the week, with an 18 mile long run on Saturday.
Labels: workout commentary
Subscribe to Posts [Atom]Saturday, September 27, 2008
Tough long run today.
This one really hurt. Blisters, exhaustion, back, ankle, hip, the works. Total breakdown.
I think from 1 and 2, it's obvious what happened. I'm not used to pacing myself.
Elevation:
Total Time (h:m:s) 2:45:42 10:19 pace
Moving Time (h:m:s) 2:36:06 9:43 pace
Distance (mi ) 16.04
Elevation Gain (ft) +1,077 / -1,084
I think from 1 and 2, it's obvious what happened. I'm not used to pacing myself.
Lap Time Distance
1 7:51 1.00
2 8:07 1.00
3 8:42 1.00
4 8:58 1.00
5 9:03 1.00
6 8:48 1.00
7 9:12 1.00
8 9:15 1.00
9 8:53 1.00
10 9:55 1.00
11 9:58 1.00
12 10:20 1.00
13 10:11 1.00
14 11:52 1.00
15 12:52 1.00
16 12:00 1.00
17 0:11 0.02
Elevation:
Labels: injury, workout commentary
Subscribe to Posts [Atom]Wednesday, September 24, 2008
Avoid injury by working harder
First tempo run in 2 months! 3 miles in 22:51 (7'37" miles)
I started this morning thinking that my back was locked up. As the day went on, things loosened up. I think the tempo run helped instead of hurt.
I think I have an inkling of why I got hurt (twice). I was too conservative. Not with my easy run pace, or my mileage, but just scared of doing anything more than easy runs. I would chicken out of tempos/intervals and blame it on time.
I was building up mileage without the cardio/muscle strengthening that comes with the other paces. I was just wearing myself down.
Last week was my first interval set (2x1600) in 3 1/2 months. Names for each type of run aside, I guess eventually easy pace becomes hard pace if its the fastest pace you do.
I started this morning thinking that my back was locked up. As the day went on, things loosened up. I think the tempo run helped instead of hurt.
I think I have an inkling of why I got hurt (twice). I was too conservative. Not with my easy run pace, or my mileage, but just scared of doing anything more than easy runs. I would chicken out of tempos/intervals and blame it on time.
I was building up mileage without the cardio/muscle strengthening that comes with the other paces. I was just wearing myself down.
Last week was my first interval set (2x1600) in 3 1/2 months. Names for each type of run aside, I guess eventually easy pace becomes hard pace if its the fastest pace you do.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Saturday, September 20, 2008
This running stuff hurts?
I ran my first long run in 7 weeks today. 13 miles, out of 25 for the week. Probably a little too much, too soon.
Fastest "long run" in over two months and first long run in 7 weeks.
Hip soreness, slightly sore back, and right ankle is bothering me. However, I feel pretty good about my run.
Fastest "long run" in over two months and first long run in 7 weeks.
Hip soreness, slightly sore back, and right ankle is bothering me. However, I feel pretty good about my run.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Friday, September 19, 2008
12 miles so far this week
I had upper back pain on the second interval of my 2x1600 intervals. Came out of nowhere. After pausing, everything seemed fine. I will be shooting for my first long run in quite a while tomorrow.
Labels: workout commentary
Subscribe to Posts [Atom]Friday, September 12, 2008
Unfamiliar pain
SIDE STITCHES. That is sad. It's been 2 years since an "easy run" gave me side stitches.
Yesterday's run, 5 miles in 45:28 (9'06" pace) -- side stitches for last 1.5 miles.
This morning's run, 6 miles in 54:21 (9'04" pace) -- side stitches for over half of the run.
Legs felt fine, knees and ankles need a break at this point.
20 mile week. Maybe next week I will shift to 3 or 4 workouts with a long run on Saturday.
Yesterday's run, 5 miles in 45:28 (9'06" pace) -- side stitches for last 1.5 miles.
This morning's run, 6 miles in 54:21 (9'04" pace) -- side stitches for over half of the run.
Legs felt fine, knees and ankles need a break at this point.
20 mile week. Maybe next week I will shift to 3 or 4 workouts with a long run on Saturday.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Wednesday, September 10, 2008
It's been a good couple of days
7 miles in 2 days.
3 miles in 27:22 yesterday (9'07" pace) at a 2% incline
4 miles in 36:27 today (9'07" pace) at a 2% incline
I'm feeling a little sore, but nothing too noticeable. I definitely wasn't slowed down by any pain today. The one thing that I *am* having trouble with? Running for such a *long time*.
*sigh*
3 miles in 27:22 yesterday (9'07" pace) at a 2% incline
4 miles in 36:27 today (9'07" pace) at a 2% incline
I'm feeling a little sore, but nothing too noticeable. I definitely wasn't slowed down by any pain today. The one thing that I *am* having trouble with? Running for such a *long time*.
*sigh*
Labels: injury, workout commentary
Subscribe to Posts [Atom]Monday, September 8, 2008
Starting to build a little momentum
I'm probably a couple of weeks away from being able to run any kind of long run outside--in part from recovery, but mostly from happily being blind-sided by the responsibilities of having a second child at home.
I'm glad I never thought about the implications of having a new baby in the house; the initial stress on the body is much like the first few miles I ran two years ago... except for the fact that the baby doesn't always stop crying within 30 minutes, and the fact that running does not involve much responsibility, etc...
Running:
Biking:
I'm glad I never thought about the implications of having a new baby in the house; the initial stress on the body is much like the first few miles I ran two years ago... except for the fact that the baby doesn't always stop crying within 30 minutes, and the fact that running does not involve much responsibility, etc...
Running:
2 miles in 18:19 @ 2% incline (9'10" pace)
Biking:
11.27 miles in 30 minutes @ level 20 on StairMaster/Speed Intervals
Labels: i hate cycling, reflection, workout commentary
Subscribe to Posts [Atom]Friday, September 5, 2008
Runner's high threshold
4 miles. That's it--that's where the warm-up part ends and the running begins. Feels good to finally get past that point.
Labels: workout commentary
Subscribe to Posts [Atom]Thursday, September 4, 2008
Slowly building
SI joint seems to be more in-line now than before. Got some ITB and hip flexor stretches in.
Ran 3 miles in 27:41 (9'14"). A little hip flexor soreness. A few kinks otherwise.
30 minutes on the StairMaster bike afterwards, speed interval program, 20 resistance, 10.81 miles (21.6 mph).
Ran 3 miles in 27:41 (9'14"). A little hip flexor soreness. A few kinks otherwise.
30 minutes on the StairMaster bike afterwards, speed interval program, 20 resistance, 10.81 miles (21.6 mph).
Labels: i hate cycling, injury, workout commentary
Subscribe to Posts [Atom]Wednesday, September 3, 2008
Running is enjoyable
Despite the fact that my post Pig self would scoff at my workout today, I found my RUN enjoyable.
I ran 2 miles in 18:27. (9'14" pace)
To complete the workout, I biked 10.88 miles in 30 minutes at level 20 resistance on the StairMaster bike downstairs. Until at full strength (and maybe even afterwards), I will try supplementing my runs with bike activity.
I'm not so sure about the elliptical anymore. It's a tougher workout, but it seems to be causing more stress than the bike or even the running. From now on, I'll bike afterward as a "cool down" and see how that goes.
I ran 2 miles in 18:27. (9'14" pace)
To complete the workout, I biked 10.88 miles in 30 minutes at level 20 resistance on the StairMaster bike downstairs. Until at full strength (and maybe even afterwards), I will try supplementing my runs with bike activity.
I'm not so sure about the elliptical anymore. It's a tougher workout, but it seems to be causing more stress than the bike or even the running. From now on, I'll bike afterward as a "cool down" and see how that goes.
Labels: i hate cycling, workout commentary
Subscribe to Posts [Atom]Monday, August 25, 2008
Hard day of nothing
At 7 am, I got on the elliptical @ 13 and 15 resistance on the "weight loss" program on the elliptical. 1.88 miles in 20:02 minutes.
Then, at 7:30 am, I got on the treadmill for 2 miles, starting at 3.8 mph... 22:55 (11'28" miles). Back jacked up all morning from the workout.
This afternoon at 4:45 pm, I had to work out some frustration. 11.25 miles in 30 minutes at level 20 resistance on the "aerobic" program on the Stairmaster bike downstairs.
Then, at 7:30 am, I got on the treadmill for 2 miles, starting at 3.8 mph... 22:55 (11'28" miles). Back jacked up all morning from the workout.
This afternoon at 4:45 pm, I had to work out some frustration. 11.25 miles in 30 minutes at level 20 resistance on the "aerobic" program on the Stairmaster bike downstairs.
Labels: i hate cycling, workout commentary
Subscribe to Posts [Atom]Monday, August 18, 2008
First successful attempt at a full running workout
It's been 14 days since my last sustained running workout (over 1.25 miles). Since then, I'm weighing in at 167.5 pounds to start (5 lbs below last gym weigh-in for a longer run) and 166 pounds to finish.
Today's workout was 7 miles in 1:04:14 (9'11" pace). Constant level 4 pain, aching, but no sharp pain. My back is a little tight now, and I have a slight limp going. No medication during the run, though, and things feel significantly better than from my 1.25 mile attempt last week.
Was able to pick up tempo to 8'00" miles with ease at end--actually felt easier than the slower pace.
Today's workout was 7 miles in 1:04:14 (9'11" pace). Constant level 4 pain, aching, but no sharp pain. My back is a little tight now, and I have a slight limp going. No medication during the run, though, and things feel significantly better than from my 1.25 mile attempt last week.
Was able to pick up tempo to 8'00" miles with ease at end--actually felt easier than the slower pace.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Thursday, August 14, 2008
Mixed Bandolier of Carrots
Yes, I stole that one from the Woot.com message boards.
Run:
Bike:
Weights:
Pull Ups:
Run:
1.25 miles (11:33) 9'15"Massage yesterday and stretching beforehand really helped, but I tightened up too much by 1.25 miles. Couldn't restart after stopping. Main stretching was for piriformis muscle, some hamstring, quad, ITB stretches also. This may just be a slow ramp up back to 8 miles and beyond.
Bike:
StairMaster bike @ 20 resistance, 10.88 miles in 30 min, aerobic programI hate cycling. Such a painful waste of non-productive exercise time.
Weights:
Pull Ups:
2 sets of 10 reps @ 100 lbs assistShoulder Press:
1 set of 10 reps @ 115 lbs assist
10 reps @ 175 lbs
10 reps @ 160 lbs
10 reps @ 145 lbs
10 reps @ 130 lbs
10 reps @ 115 lbs
15 reps @ 100 lbs
Labels: i hate cycling, injury, strength, workout commentary
Subscribe to Posts [Atom]Monday, August 4, 2008
Hip flexors?
Usual morning workout, plus a little extra. 8.66 miles in 1:19:48 (9'13" pace).
Dealt with hip/glut/back pain for last 2 miles of the run.
Dealt with hip/glut/back pain for last 2 miles of the run.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Saturday, August 2, 2008
Defeated by technology.
All kinds of things went wrong here. This was a better run than last weekend, but I was planning on 22 miles (adding Vettiner Park to the run).
Defeated by technology. Garmin battery had discharged most of the way, so I allowed it to charge for ~ 45 minutes via AC prior to running. Low battery warning at 16.5 miles, so I headed back instead of running without constant feedback. Weak.
Did some demoralizing neighborhood looping rather than risk "untracked" miles. Sad. Now I'm pondering 8 tomorrow as punishment for my patheticness.
Elevation Gain (ft) +1,015 / -1,018
Defeated by technology. Garmin battery had discharged most of the way, so I allowed it to charge for ~ 45 minutes via AC prior to running. Low battery warning at 16.5 miles, so I headed back instead of running without constant feedback. Weak.
Did some demoralizing neighborhood looping rather than risk "untracked" miles. Sad. Now I'm pondering 8 tomorrow as punishment for my patheticness.
Elevation Gain (ft) +1,015 / -1,018
Labels: workout commentary
Subscribe to Posts [Atom]Thursday, July 31, 2008
As for me, I plead insanity.
I'm shooting for 60 miles this week all of a sudden, after 42 last week. My legs/brain may change my mind later.
Lunch workout: 6 miles in 55'09" at a 1% incline on the treadmill (Precor 966i).
Ran to the Rutter Requiem...
It's not nearly long enough for 6 miles at my pace (under 40 minutes), plus I need some noise-blocking headphones to hear 50% of the work. Crazy that I even attempted to listen to it, but it came up while I was shuffling through the music library.
Queen's "We Will Rock You/We Are the Champions" and Hurd/Canedo "Mass of Glory" rounded out the listening selections. Church music geekdom on this run.
Modified 8/1/2008:
I slept in and missed my 6 miler. No 60 mile week for me this week.
Lunch workout: 6 miles in 55'09" at a 1% incline on the treadmill (Precor 966i).
Ran to the Rutter Requiem...
It's not nearly long enough for 6 miles at my pace (under 40 minutes), plus I need some noise-blocking headphones to hear 50% of the work. Crazy that I even attempted to listen to it, but it came up while I was shuffling through the music library.
Queen's "We Will Rock You/We Are the Champions" and Hurd/Canedo "Mass of Glory" rounded out the listening selections. Church music geekdom on this run.
Modified 8/1/2008:
I slept in and missed my 6 miler. No 60 mile week for me this week.
Labels: workout commentary
Subscribe to Posts [Atom]Wednesday, July 30, 2008
Okay, maybe treadmill running would be beneficial
I broke myself of the treadmill habit after
With the new treadmills on 1%, I built some solid strength. Other benefits that I missed:
I still went too fast: 5.68 Miles in 50:00... 8'49" pace. I tried starting at 6.4 mph, but my entertainment options on the TV were limited. Also, someone asked to "borrow" the remote for the TV. I did not see it return, so I was stuck on the current channel unless I wanted to break stride. Because of this, I sped up to wrap up. Such are the perils of a treadmill in a gym.
- new treadmills were installed in the gym (with a more honest speed and incline calibration)
- beginning carpooling (arriving @ 5:30 to 6:00am is not feasible for everyone)
With the new treadmills on 1%, I built some solid strength. Other benefits that I missed:
- Softer landing surface
- Consistent pacing -- easier at beginning, but harder at end.
- Controlled pacing -- I was running 30-60 seconds too fast, and then trying to maintain. I probably killed the tendon around my ankle this way and some knee.
I still went too fast: 5.68 Miles in 50:00... 8'49" pace. I tried starting at 6.4 mph, but my entertainment options on the TV were limited. Also, someone asked to "borrow" the remote for the TV. I did not see it return, so I was stuck on the current channel unless I wanted to break stride. Because of this, I sped up to wrap up. Such are the perils of a treadmill in a gym.
Labels: workout commentary
Subscribe to Posts [Atom]I love the smell of garbage in the morning.
I love the smell of garbage in the morning. Passed two garbage trucks in the neighborhood at the end of my out and back, along with several freshly emptied cans along the way. Yuck. Not exactly a motivating smell in the morning when the air is already thick from humidity.
Supposedly, all of this humidity was supposed to be in the form of fog, and probably would have had the temperature gotten closer to the dew point. Instead, I experienced a warm morning run at 80-90% humidity.
Devil dog appeared over the privacy fence (via high jump) in the same neighborhood. I've heard the doberman before, but saw her head today. Twice.
Slight variation of my normal morning run.
Distance:8.24 miles in 1:15:01
Pace: 9'07" / mile
Weather:76° F, Overcast, Humid
Supposedly, all of this humidity was supposed to be in the form of fog, and probably would have had the temperature gotten closer to the dew point. Instead, I experienced a warm morning run at 80-90% humidity.
Devil dog appeared over the privacy fence (via high jump) in the same neighborhood. I've heard the doberman before, but saw her head today. Twice.
Slight variation of my normal morning run.
Distance:8.24 miles in 1:15:01
Pace: 9'07" / mile
Weather:76° F, Overcast, Humid
Labels: workout commentary
Subscribe to Posts [Atom]Tuesday, July 29, 2008
A bit warm for the work out and back
The parking lot was hot and windless, but most of the run had a little bit of breeze.
Even better... I came back to my desk to the following KAIRE e-mail. Considering half of my run is in an industrial park, I should probably take more notice of these.
Pollen forecast... allergies not really bothering me today.
Total Time 0:55:40 (9:04 pace)
Distance 6.13 miles
Temperature 84.2°F avg temp
Elevation Gain (ft) +270 / -275
Even better... I came back to my desk to the following KAIRE e-mail. Considering half of my run is in an industrial park, I should probably take more notice of these.
An Air Quality Alert has been declared for the Louisville Metro area for Tuesday, July 29. Fine particles (PM2.5) are expected to reach an AQI of 106. The area has experienced unexpected high levels of fine particles this morning. Levels are increasing as we head into the afternoon and are expected to peak in the Unhealthy for Sensitive Groups range.
Pollen forecast... allergies not really bothering me today.
Today's allergy levels:
Tuesday - 6/Medium
Today's predominant pollen:
Grass, Nettle and Plantain.
Total Time 0:55:40 (9:04 pace)
Distance 6.13 miles
Temperature 84.2°F avg temp
Elevation Gain (ft) +270 / -275
Labels: workout commentary
Subscribe to Posts [Atom]Monday, July 28, 2008
Morning Run Elevation Profile
Ran this 8.2 miles in 1:12:35 (8'50" pace) this morning, slight muggy, 72'F. Ran last 2/10ths of a mile in 1:15 (6'04" pace). Legs weren't too sluggish this morning. Not peppy either, though.
Elevation Gain (ft) +415 / -418
Elevation Gain (ft) +415 / -418
Labels: workout commentary
Subscribe to Posts [Atom]Sunday, July 27, 2008
Hatfield-McCoy vs Flying Monkey
What do these have in common?
Hatfield-McCoy
Flying Monkey
This weekend's long run in which I bonked from mile 12 on.
Hatfield-McCoy
Flying Monkey
This weekend's long run in which I bonked from mile 12 on.
Labels: marathon, workout commentary
Subscribe to Posts [Atom]Saturday, July 26, 2008
It's been a year and a half since 18 miles hurt so much.
I seem to be making a habit out of faltering on my long runs. I got started late--7 am. My hips and abdominal muscles were already sore. My right ankle was stiff. Mile 16 was an 11:29 mile, despite running for 95% of it.
Conditions were 75.6°F average temp and 79% humidity with virtually no wind, mostly cloudy during the run.
Total time, 2:49:53 for 18.00 miles (9'26" mile pace). Target pace was 9'18". It hurts to move anything from my waist down at the moment, and the inflamed tendon is letting me know how ticked off it is. On the positive side, this is my first 40 mile week in a while.
Elevation Gain (ft) +1,086 / -1,089
I bonked on the NE side.
Conditions were 75.6°F average temp and 79% humidity with virtually no wind, mostly cloudy during the run.
Total time, 2:49:53 for 18.00 miles (9'26" mile pace). Target pace was 9'18". It hurts to move anything from my waist down at the moment, and the inflamed tendon is letting me know how ticked off it is. On the positive side, this is my first 40 mile week in a while.
Elevation Gain (ft) +1,086 / -1,089
I bonked on the NE side.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Wednesday, July 23, 2008
Trying to actually run easy.
Very nice weather this morning. 65'F outside, partly cloudy, and not too humid. Rain came in about an hour before my run.
I tried to run "easy" based on my 5k time. According to Vdot Calculator and Training Paces based on a 21:54 5k (using Daniels' Running Formula, 2nd edition), that should be 9'18" per mile. Today's workout was 11.31 miles in 1:43:33 (9'10" pace). Amazingly, 9'15" was a bit of a challenge for most of the run.
I tried to run "easy" based on my 5k time. According to Vdot Calculator and Training Paces based on a 21:54 5k (using Daniels' Running Formula, 2nd edition), that should be 9'18" per mile. Today's workout was 11.31 miles in 1:43:33 (9'10" pace). Amazingly, 9'15" was a bit of a challenge for most of the run.
Labels: calculators, workout commentary
Subscribe to Posts [Atom]Tuesday, July 22, 2008
What a difference 20'F in heat index makes
Yesterday, my "easy" pace was difficult outside. 90'F and 100'F heat index.
This afternoon, 80'F and 81'F heat index. Ran ~tempo pace this time. 8 minute miles for about 5.73 miles. Ran the McCrea loop again. The breeze had a slight coolness to it today--occasionally.
My right posterior tibial tendon, right knee, and possibly left posterior tibial tendon are all less than thrilled about today's run. However, I've been off the NSAIDs for two days.
UPDATE: I've finally increased monthly mileage for the first time since January of this year:
This afternoon, 80'F and 81'F heat index. Ran ~tempo pace this time. 8 minute miles for about 5.73 miles. Ran the McCrea loop again. The breeze had a slight coolness to it today--occasionally.
My right posterior tibial tendon, right knee, and possibly left posterior tibial tendon are all less than thrilled about today's run. However, I've been off the NSAIDs for two days.
UPDATE: I've finally increased monthly mileage for the first time since January of this year:
Labels: injury, workout commentary
Subscribe to Posts [Atom]Monday, July 21, 2008
Hotter than advertised.
My last check on the weather prior to heading outside today in the office park said that it was 86'F outside. I didn't really pay close attention to the heat index.
Big mistake.
Heat index ~ 100'F. 5.69 miles in 48:20. 8'30" average. First mile first okay, second mile was a little warm, but the office park winds were decent. I lost the wind after going into the neighborhood at mile 2, and it never came back.
By mile 4, I was feeling a little bit light-headed. Tendonitis was a little irritated afterwards, but feels okay now.
Big mistake.
Heat index ~ 100'F. 5.69 miles in 48:20. 8'30" average. First mile first okay, second mile was a little warm, but the office park winds were decent. I lost the wind after going into the neighborhood at mile 2, and it never came back.
By mile 4, I was feeling a little bit light-headed. Tendonitis was a little irritated afterwards, but feels okay now.
Labels: workout commentary
Subscribe to Posts [Atom]Saturday, July 19, 2008
Nice little "rural" Fern Creek run.
Crossed paths of cyclists on Seatonville Rd five times this morning. Most of them were pleasant, one of them was a bit anti-social.
I've decided that my favorite drivers are in the 60+ age group and drive 10+ year old pickup trucks in very good condition. Generally, these drivers pass carefully with a decent amount of room, and always wave when I acknowledge their courtesy.
At the opposite end of the spectrum are people with brand new trucks, especially those that are not being used as work trucks. They seem intent on creating as much wake as possible when they drive by.
I ran my 16 in 75'F weather, without Camelbak, hat, or cell phone. Pretty liberating, really. Didn't feel any ill-effects from a lack of water. I hit my target of 8'45" miles with 2 seconds per mile to spare. Elevation Gain (ft) +903 / -899
I've decided that my favorite drivers are in the 60+ age group and drive 10+ year old pickup trucks in very good condition. Generally, these drivers pass carefully with a decent amount of room, and always wave when I acknowledge their courtesy.
At the opposite end of the spectrum are people with brand new trucks, especially those that are not being used as work trucks. They seem intent on creating as much wake as possible when they drive by.
I ran my 16 in 75'F weather, without Camelbak, hat, or cell phone. Pretty liberating, really. Didn't feel any ill-effects from a lack of water. I hit my target of 8'45" miles with 2 seconds per mile to spare. Elevation Gain (ft) +903 / -899
Labels: workout commentary
Subscribe to Posts [Atom]Thursday, July 17, 2008
Hard to get going this morning
Slow start. Sore knee, ankle felt iffy to start. Had trouble breaking 9:30 pace for first 1/2 mile.
Decent run after that... stayed along Bardstown Road for 3 miles of the run. Even at < 6 am, that's pretty annoying--but I didn't want to do the hill in Vettiner Park this morning, or do multiple loops in the neighborhood.
5.21 Miles in 44:18. 8'31" pace.
Decent run after that... stayed along Bardstown Road for 3 miles of the run. Even at < 6 am, that's pretty annoying--but I didn't want to do the hill in Vettiner Park this morning, or do multiple loops in the neighborhood.
5.21 Miles in 44:18. 8'31" pace.
Labels: workout commentary
Subscribe to Posts [Atom]Wednesday, July 16, 2008
Nice warm lunch time run
5.7 miles in 48:51--8'35" miles, around 11am. Didn't do anything crazy on this run. No sprinting at the end, no fast miles. I was just trying to keep a steady run going the whole time.
I mostly accomplished this.
85'F, sunny, and not too humid. Knees were a little unhappy, but this was also my first time for running three days in a row in over a month. Ankle hurt a little later in the day.
I mostly accomplished this.
85'F, sunny, and not too humid. Knees were a little unhappy, but this was also my first time for running three days in a row in over a month. Ankle hurt a little later in the day.
Labels: workout commentary
Subscribe to Posts [Atom]Tuesday, July 15, 2008
Easy, but hilly 5 miler
I ran my morning run at an easy tempo, except for pushing up hills. A little bit of knee pain this time... Probably to be expected, since my legs are still returning to previous strength. Heel and ankle coming along fairly well.
Labels: workout commentary
Subscribe to Posts [Atom]Monday, July 14, 2008
Slightly up tempo 4 miler
I had a slightly up tempo 4+ mile run today: 4.27 miles in 34:55, or 8'11" pace
My "sluggish" first mile ended being 8:16. I decided to try and kick it up tempo for the next mile, finishing in 8 minutes even. I took it easier the 3rd and 4th miles, although still well under my target of 8'45" pace. At the 4-mile mark, I decided to run with everything I had... 0.27 miles at 6'07" pace.
Not as much kick as I'd like to have, but still good to have that back.
My "sluggish" first mile ended being 8:16. I decided to try and kick it up tempo for the next mile, finishing in 8 minutes even. I took it easier the 3rd and 4th miles, although still well under my target of 8'45" pace. At the 4-mile mark, I decided to run with everything I had... 0.27 miles at 6'07" pace.
Not as much kick as I'd like to have, but still good to have that back.
Labels: workout commentary
Subscribe to Posts [Atom]Saturday, July 12, 2008
First long run in a while
I barely consider 14 a long run anymore, but consider it's 6 miles longer than my longest run in 3 weeks, it was a long run.
My goal was to hit 8'51"/mile for every mile. I averaged it, but went over on three different miles.
My tendon next to my ankle hurts quite a bit now.
Elevation Gain (ft) +713 / -719:
My goal was to hit 8'51"/mile for every mile. I averaged it, but went over on three different miles.
My tendon next to my ankle hurts quite a bit now.
Mile # Dist Time
1 1 Mi 08:45
2 1 Mi 08:46
3 1 Mi 08:46
4 1 Mi 08:45
5 1 Mi 08:52
6 1 Mi 08:44
7 1 Mi 08:42
8 1 Mi 08:49
9 1 Mi 08:45
10 1 Mi 08:35
11 1 Mi 09:15
12 1 Mi 09:01
13 1 Mi 08:48
14 1 Mi 08:37
88 Yd 00:30
Elevation Gain (ft) +713 / -719:
Labels: injury, workout commentary
Subscribe to Posts [Atom]Thursday, July 10, 2008
Second day after doctor's appointment
The NSAID regimen is doing wonders for recovery. Similar to last week, the second day in a row of running was considerably easier than the first. It was almost like my muscles woke up today.
Ran 8.1 miles in 1:09:54. Weather was 67° F, humid, and partly cloudy. Started my run before 6am, and got to see the sunrise peek through the clouds on the horizon for about half of my run. I had a little sprint of 6'16" pace for 0.10 mile at the end of the run. Couldn't break 6 minute pace this morning, but I still feel pretty good.
These runs are on the 18th hour of a 24-hour dose... listed half-life is 15-20 hours, so I'm at least not running completely numb to pain... I do feel some, but it's pretty manageable. I keep working icing into the routine as well.
Ran 8.1 miles in 1:09:54. Weather was 67° F, humid, and partly cloudy. Started my run before 6am, and got to see the sunrise peek through the clouds on the horizon for about half of my run. I had a little sprint of 6'16" pace for 0.10 mile at the end of the run. Couldn't break 6 minute pace this morning, but I still feel pretty good.
These runs are on the 18th hour of a 24-hour dose... listed half-life is 15-20 hours, so I'm at least not running completely numb to pain... I do feel some, but it's pretty manageable. I keep working icing into the routine as well.
Labels: injury, workout commentary
Subscribe to Posts [Atom]Wednesday, July 9, 2008
First day back since the doctor's appointment
...and since the 10k race in Lexington
6am this morning. 8.02 miles in 1:10:21... that's 8'47" miles. Relatively tough for an easy run. 73° F, Overcast, Humid, 83% humidity.
Leg muscles, heart, and lungs were not happy. I felt okay afterwards. Did a little icing (frozen bottle rolls). The NSAID dose today helped calm pain down more today than yesterday. I'm walking pretty normally tonight, but I'm stepping on an ice pack at the moment.
6am this morning. 8.02 miles in 1:10:21... that's 8'47" miles. Relatively tough for an easy run. 73° F, Overcast, Humid, 83% humidity.
Leg muscles, heart, and lungs were not happy. I felt okay afterwards. Did a little icing (frozen bottle rolls). The NSAID dose today helped calm pain down more today than yesterday. I'm walking pretty normally tonight, but I'm stepping on an ice pack at the moment.
Labels: injury, workout commentary
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