I've officially given up on the schedule. Not that there is much more of it to follow. Yesterday was the last change to get a decent long workout in and I blew it again. Was supposed to do 10-12 with the last 4-6 at marathon pace. Should have gone back to Lunken. Instead, struggled through six in the neighborhood and quit. It was a hot afternoon and I was tired from lack of sleep and dog training class.
Today I just went for a run around the Park-Kilgour route, 4.23 miles in about 45 minutes. It was later in the afternoon and a little cooler and I actually enjoyed myself.
I had been thinking the last few days a bit that it might be a waste of time to go to Indy. And then yesterday I started thinking that what the heck, I might as well go and just run and forget about trying to BQ. Just at least run the race I have been training for, enjoy the expo and the pasta dinner and the speakers and the day.
And then, this evening, I realized something else. I only have to run 9:30s to qualify for Boston. I can do that, can't I? I ran sub 9s for a half on a hillier course a month ago. I just have to start out slow. I have to run that first mile in 10 minute pace, then do the gradual cutdown to a 9:30 by mile 4. Keep 'em all under 9:30 and throw a couple faster ones in where I can. And I'll have it.
Thursday, October 25, 2012
Monday, October 22, 2012
Dayton River Corridor Classic Half-Marathon
I had a sucky race this time in Dayton, for a variety of reasons but mostly maybe it just wasn't my day.
One of the first years I did it, I remember that Bill Rodgers was there competing. I think it was the year he turned 50. This race even makes an appearance in sequel to the classic running novel, "Once a Runner" by John L. Parker, Jr. ("Again to Carthage" is the name of the book, if you are interested). Quenton Cassidy comes up to Dayton to compete in this race while he is training for the Olympic Marathon Trials. He beats Frank Shorter, but there are about 13 guys ahead of them. So this used to be quite a significant race, back in the day.
It's not what it used to be.
The course has changed multiple times in the past dozen years. There always seems to be some construction going on in the Dayton area that affects the course. There were a couple years where it started and finished at the Dayton Art Institute. The last few times I've done it, we started and finished at the University of Dayton arena. We usually go through a bit of the industrial area (which I have always enjoyed because it takes us by the Dayton Dog Training Club) before hitting the paved trail that runs along the river. One year I seem to remember that we made a foray into Carillon Park and had to run across a grassy field section that was not especially well-marked. We don't do that this year but you can see the carillon itself in the background of some of the pictures late in the race. (I won't be getting any of those pictures because they just make me think about how a woman with a gut that big cannot possibly be thinking she is going to qualify for Boston.)
This year we get on the trail a lot sooner and skip the industrial part (more about this later), which is undeniably more scenic but I am a little disappointed not to pass by the dog training club.
The shirts are shortsleeved technical tops and the woman's one is hot pink. I ordered a medium but they give me a large, which I do not notice until I am back at the car but it looks like it runs kind of small so I decide not to try to exchange it. Apparently there was some kind of issue with the shirt sizing and distribution because I overheard a lot of people complaining.
The Dayton race was previously a pioneer in providing more interesting shirts than average, but I guess the rest of the racing world has finally caught up. The first few times I did this one we got sweatshirts, then there were a couple of years when we got windshirts, then longsleeved tech shirts, and the last time I was up here, we got a shortsleeved gray tech shirt, which I happened to be wearing for this race. I was also wearing my black cap from the Delaware marathon. I had a brief period of wondering if I was inviting bad luck by wearing these items. I had worn the Dayton shirt for Delaware and that a miserable day. I did kinda wish I had worn something brighter, because the gray shirt was bringing my spirits down on this overcast and dreary day.
I sat in the car for awhile. It was a bit chilly and extremely windy outside, and there was nowhere to sit down in the lobby of the arena. I wished I had brought a throwaway shirt or a thin jacket.
Lined up in the street with the rest of the runners and waited for the gun. Would have liked some pace signs but there were none so I just had to guess.
My GPS said we had gone a mile and I had run it in 8:05. Ohoh. That was not good. That was a minute faster than I should have been going. Would I pay for that later? I would. I started asking people about where the mile marker was and nobody seemed to know what was going on.
All of a sudden we came upon the mile 2 marker. Ohoh. At this point it was apparent that we had cut off about half a mile. In fact, the lead police vehicle had gotten confused and taken us the wrong way. But I didn't know this, so I was wondering if we were going to run a short course or if we were going to make it up somewhere along the way. And this bit of uncertainty, along with the fact that I had gone out way too fast, conbined to detract from my performance in this race. Or that is my story and I am sticking with it.
As we continued along the path, I began to wonder when we were going to see an aid station. I had expected them roughly every two miles, but we were approaching the three mile marker (although in fact we had only run 2.5 miles) and we hadn't hit one yet. One finally appeared around 3.5 miles into the "official course" so I had a bunch of water and my first GU there. If I had known there would be no water until that far in I would have carried my own. This was another thing that affected me negatively, no doubt.
Rather than look at my splits based on where the mile markers appeared, I will just record the lap times from my GPS:
1) the aforementioned ridiculous 8:05
2) 8:20 (still too fast)
3) 8:34 (still too fast)
Somewhere in this early part of the race I caught up with a female race walker. She was really moving and it took me a bit to catch up with her. I had overheard some other people telling her she was amazing, and I stupidly decided to chime in on that, and her withering stare told me how it went over. Should have kept my mouth shut. I am just an asshole I guess. She was pretty serious, and I heard her tell a friend who was along side her how hard it was for her "not to race." I guess this was just a workout for her?
After mile three (or 2.5 as it were) my pace climbed. Not ridiculously high but higher than my goal. Higher than I would have expected. Higher than it needs to be if I wanted to place in the AG in this race, or expect to qualify for Boston in a couple of weeks:
4) 9:37
5) 9:17
6) 9:38
7) 9:11
I had my second GU at the aid station that was somewhere past mile 7, I think. I didn't have another later because of the placement of the aid stations, but I did take Gatorade a few times. Hmmm, maybe I needed that GU to get me through the last three miles. Worth pondering.
In the second half of this race we were running into the wind, and it was brutal.
8) 9:25
9) 9:41
10) 9:19
I ran up alongside a young woman in mile 7-8 or so. She seemed unaware of my existance and started to actually run me off the road! These zombies with their iPods are really getting ridiculous. So after that I stayed right behind her for a bit and used her to block the wind (she was on the wide side) until I had a chance to pass her outright.
The wind was making my nose run like crazy and it was quite unpleasant. Then late in the race I was running behind a pair of women who decided to farmer's blow their noses at the same time, and so I got hit with their snot. That was one of the more disgusting things that has ever happened to me in a race. So of course I had to pass them after that. Should have blown some snot on them too but I did not.
11) 9:57
12) 9:51
Those last couple miles were brutal. Flat but the wind was just ridiculous. Finally we made the turn down into the parking lot. I ran the last .1 miles in 43 seconds. My official time was 1:58:41, which included about 7 seconds to cross the start line.
Post race, they had LaRosa's pizza, and pancakes. I went for the pancakes. They had this set up outside and the wind made obtaining and eating the pancakes a bit challenging. For some added fun, the pancake flippers were throwing the cakes in the air and you were supposed to catch them on your plate. That was just nuts. There were pancakes flying all over the place and landing on the ground. I finally got one on the third try, then I demanded the guy just lay some on my plate because catching them was too much work. I had my pancakes wrapped in sausage, and I had a little orange juice, and I checked my name in the results to verify that I had not won anything, then I changed my clothes in the bathroom and it was time to head for home.
In the end I was 9 of 29 woman in my age gorup and 266 of 579 runners overall (not sure where I placed among women).
I'll be back for this one again, but I won't be making it a priority. At this point it seems that the State-to-State race has definitely surpassed it in quality as a local half-marathon.
Previous Years at this Race
I have some fond memories of this race from previous years. It was one of the first half-marathons I ever raced. The first few years we did it, the start and finish was in downtown Dayton at a rather run-down convention center. The course was a mix of downtown Dayton and trail along the river. They even had a little expo where you could pick up anything you might have forgotten, and a pasta dinner for people who came in the night before.One of the first years I did it, I remember that Bill Rodgers was there competing. I think it was the year he turned 50. This race even makes an appearance in sequel to the classic running novel, "Once a Runner" by John L. Parker, Jr. ("Again to Carthage" is the name of the book, if you are interested). Quenton Cassidy comes up to Dayton to compete in this race while he is training for the Olympic Marathon Trials. He beats Frank Shorter, but there are about 13 guys ahead of them. So this used to be quite a significant race, back in the day.
It's not what it used to be.
The course has changed multiple times in the past dozen years. There always seems to be some construction going on in the Dayton area that affects the course. There were a couple years where it started and finished at the Dayton Art Institute. The last few times I've done it, we started and finished at the University of Dayton arena. We usually go through a bit of the industrial area (which I have always enjoyed because it takes us by the Dayton Dog Training Club) before hitting the paved trail that runs along the river. One year I seem to remember that we made a foray into Carillon Park and had to run across a grassy field section that was not especially well-marked. We don't do that this year but you can see the carillon itself in the background of some of the pictures late in the race. (I won't be getting any of those pictures because they just make me think about how a woman with a gut that big cannot possibly be thinking she is going to qualify for Boston.)
This year we get on the trail a lot sooner and skip the industrial part (more about this later), which is undeniably more scenic but I am a little disappointed not to pass by the dog training club.
Pre-Race
Ok, so anyway, I left the house around 7 and got there around 8 for the 9 am start. Plenty of parking at the arena. No lines for the bathrooms, either. That is what makes this a good staging are. I pick up my number and shirt, but am surprised (as are many other people) to discover that there is no chip-timing. I guess they don't really need it but it's starting to seem so old-school not to have chip timing. Even my local 5k races have chip timing now.The shirts are shortsleeved technical tops and the woman's one is hot pink. I ordered a medium but they give me a large, which I do not notice until I am back at the car but it looks like it runs kind of small so I decide not to try to exchange it. Apparently there was some kind of issue with the shirt sizing and distribution because I overheard a lot of people complaining.
The Dayton race was previously a pioneer in providing more interesting shirts than average, but I guess the rest of the racing world has finally caught up. The first few times I did this one we got sweatshirts, then there were a couple of years when we got windshirts, then longsleeved tech shirts, and the last time I was up here, we got a shortsleeved gray tech shirt, which I happened to be wearing for this race. I was also wearing my black cap from the Delaware marathon. I had a brief period of wondering if I was inviting bad luck by wearing these items. I had worn the Dayton shirt for Delaware and that a miserable day. I did kinda wish I had worn something brighter, because the gray shirt was bringing my spirits down on this overcast and dreary day.
I sat in the car for awhile. It was a bit chilly and extremely windy outside, and there was nowhere to sit down in the lobby of the arena. I wished I had brought a throwaway shirt or a thin jacket.
Lined up in the street with the rest of the runners and waited for the gun. Would have liked some pace signs but there were none so I just had to guess.
Confusion on the Course
Once we got running I warmed up pretty quick. We ran down the street as I remembered and made a turn and went over a bridge. But then all of a sudden we were on the trail, and that was interesting because I did not remember us hitting the trail that early. But I had expected the course to be different, since it always is! Not until we passed where I would have expected to see the first mile marker did I become increasingly concerned.My GPS said we had gone a mile and I had run it in 8:05. Ohoh. That was not good. That was a minute faster than I should have been going. Would I pay for that later? I would. I started asking people about where the mile marker was and nobody seemed to know what was going on.
All of a sudden we came upon the mile 2 marker. Ohoh. At this point it was apparent that we had cut off about half a mile. In fact, the lead police vehicle had gotten confused and taken us the wrong way. But I didn't know this, so I was wondering if we were going to run a short course or if we were going to make it up somewhere along the way. And this bit of uncertainty, along with the fact that I had gone out way too fast, conbined to detract from my performance in this race. Or that is my story and I am sticking with it.
As we continued along the path, I began to wonder when we were going to see an aid station. I had expected them roughly every two miles, but we were approaching the three mile marker (although in fact we had only run 2.5 miles) and we hadn't hit one yet. One finally appeared around 3.5 miles into the "official course" so I had a bunch of water and my first GU there. If I had known there would be no water until that far in I would have carried my own. This was another thing that affected me negatively, no doubt.
Rather than look at my splits based on where the mile markers appeared, I will just record the lap times from my GPS:
1) the aforementioned ridiculous 8:05
2) 8:20 (still too fast)
3) 8:34 (still too fast)
Somewhere in this early part of the race I caught up with a female race walker. She was really moving and it took me a bit to catch up with her. I had overheard some other people telling her she was amazing, and I stupidly decided to chime in on that, and her withering stare told me how it went over. Should have kept my mouth shut. I am just an asshole I guess. She was pretty serious, and I heard her tell a friend who was along side her how hard it was for her "not to race." I guess this was just a workout for her?
After mile three (or 2.5 as it were) my pace climbed. Not ridiculously high but higher than my goal. Higher than I would have expected. Higher than it needs to be if I wanted to place in the AG in this race, or expect to qualify for Boston in a couple of weeks:
4) 9:37
5) 9:17
6) 9:38
7) 9:11
I had my second GU at the aid station that was somewhere past mile 7, I think. I didn't have another later because of the placement of the aid stations, but I did take Gatorade a few times. Hmmm, maybe I needed that GU to get me through the last three miles. Worth pondering.
In the second half of this race we were running into the wind, and it was brutal.
8) 9:25
9) 9:41
10) 9:19
I ran up alongside a young woman in mile 7-8 or so. She seemed unaware of my existance and started to actually run me off the road! These zombies with their iPods are really getting ridiculous. So after that I stayed right behind her for a bit and used her to block the wind (she was on the wide side) until I had a chance to pass her outright.
The wind was making my nose run like crazy and it was quite unpleasant. Then late in the race I was running behind a pair of women who decided to farmer's blow their noses at the same time, and so I got hit with their snot. That was one of the more disgusting things that has ever happened to me in a race. So of course I had to pass them after that. Should have blown some snot on them too but I did not.
11) 9:57
12) 9:51
Those last couple miles were brutal. Flat but the wind was just ridiculous. Finally we made the turn down into the parking lot. I ran the last .1 miles in 43 seconds. My official time was 1:58:41, which included about 7 seconds to cross the start line.
The Aftermath
The race director apologized about the misdirection that cut the course off. He said they thought it was 12.66 miles, but I ended up with 12.8 on my GPS. In the second half of the race, it seemed like we picked up a couple of tenths along the way. So I guess if we had not cut off that part in the beginning maybe the course would have actually been long.Post race, they had LaRosa's pizza, and pancakes. I went for the pancakes. They had this set up outside and the wind made obtaining and eating the pancakes a bit challenging. For some added fun, the pancake flippers were throwing the cakes in the air and you were supposed to catch them on your plate. That was just nuts. There were pancakes flying all over the place and landing on the ground. I finally got one on the third try, then I demanded the guy just lay some on my plate because catching them was too much work. I had my pancakes wrapped in sausage, and I had a little orange juice, and I checked my name in the results to verify that I had not won anything, then I changed my clothes in the bathroom and it was time to head for home.
In the end I was 9 of 29 woman in my age gorup and 266 of 579 runners overall (not sure where I placed among women).
I'll be back for this one again, but I won't be making it a priority. At this point it seems that the State-to-State race has definitely surpassed it in quality as a local half-marathon.
Friday, October 19, 2012
Another Failed Long Run
Today I was supposed to do the last really long run, 18-22 miles. I had a hard time decided where or how to do it. The weather was overcast and about 52 degrees. Weather.com said it wasn't going to start raining until 4 pm or so. 52 and overcast ought to be great weather for a long run. But I prefer a little sunshine. Still, it didn't seem bad enough to do it on the treadmill.
In addition to the treadmill, I considered Lunken, my "3 loops" course x 2 (gives me over 20), 3 Loops plus Mariemont (around 18.5) and an oldie I haven't attempted in years and years, "2 Parks" plus Delta.
After a dog walk---the Observatory route in reverse to avoid cats---I suited up for Lunken. I wore my CW-X capris and a longsleeved top from the Reindeer Romp. At the last minute I threw on my thin red jacket. I was thinking it might be cozy to put on after I was finished for the drive home. Hahahahaha. I wore my fanny pack and carried Chomps.
Got down to Lunken around noon. It was considerably more desolate down there than usual. I guess the weather was keeping people home? Or maybe it is always like that on Friday? I wouldn't know because I've been going there on Mondays and Wednesdays lately.
I had forgotten how much colder and windier it gets down there. I needed that jacket after all. I wore it most of the way. I took it off and tied it around my waist for awhile during the first lap but I ended up putting it back on again for the second, remembering how much the cold contributed to my last failed long run a couple of weeks ago.
Oh, yeah, and I've gone back to the Pegagsis 28s for the long run, because I think the 29s are too snug or something.
Started out okay, except I really wasn't liking the wind. No knee pain this time and hips did not feel as tight as they have lately. I did my first lap around the airport in the counterclockwise direction, as usual. I ran back to the car in the first quarter mile because I was worried I had forgotten to lock the door, and then at the end I did the out-and-back around the playfield to push it over 6 miles. Here are the splits for the first lap:
1) 10:11
2) 10:21
3) 10:01
4) 10:01
5) 10:07
6) 10:09
Not bad, right? So after stopping to refill my water bottle at the car, I headed back out to do the 9 mile lap that includes the Armleder trail. The wind was kicking up and it was drizzling off and on. There were some big dark clouds overhead. I wondered if I would get this thing done before the rain started.
At least the Armleder trail is prettier, so there's that. And there were a few more people out on it, so it was a little less depressing. But, as I finished up the 2-mile loop around the park and prepared to head back on the connector, the wind really started whipping up and it was raining a little more. Still, as I ran up the hill to Lunken, I was thinking that maybe I would at least get around and finish the 9 mile loop, which would give me 15 or so.
But when I got up to the top of the hill, I just really couldn't face the idea of the back half of Lunken if it kept raining. So I just ran the mile back to the car. I just really wanted to get home and get out of the wind and into dry clothes. It didn't seem worth risking getting a chill just so I could get the miles done. Maybe I am just a wimp. But I swear if the weather is like this two weeks from now I am cancelling the trip to Indianapolis. No point in going if I'm not going to BQ.
Here are the splits from the last six miles:
7) 10:47
8) 10:23
9) 10:20
10) 10:55
11) 11:12
12) 11:04
In the end, it was 12.25 miles in 2:08:31 or 10:29 pace.
It sucks that I couldn't get this done. So I have one skipped long run, two failed/shortened long runs, and one sub-par race. Doesn't bode well for the marathon. I need a good couple of workouts to restore my self-belief. There's not much left, though. There's an interval workout scheduled for Monday, and a fast-finish 10 miler on Wednesday. And that's it.
I think I am going to try to do 8-10 tomorrow, on the treadmill if I have to. Then I can at least say I did 20 over 2 days.
In addition to the treadmill, I considered Lunken, my "3 loops" course x 2 (gives me over 20), 3 Loops plus Mariemont (around 18.5) and an oldie I haven't attempted in years and years, "2 Parks" plus Delta.
After a dog walk---the Observatory route in reverse to avoid cats---I suited up for Lunken. I wore my CW-X capris and a longsleeved top from the Reindeer Romp. At the last minute I threw on my thin red jacket. I was thinking it might be cozy to put on after I was finished for the drive home. Hahahahaha. I wore my fanny pack and carried Chomps.
Got down to Lunken around noon. It was considerably more desolate down there than usual. I guess the weather was keeping people home? Or maybe it is always like that on Friday? I wouldn't know because I've been going there on Mondays and Wednesdays lately.
I had forgotten how much colder and windier it gets down there. I needed that jacket after all. I wore it most of the way. I took it off and tied it around my waist for awhile during the first lap but I ended up putting it back on again for the second, remembering how much the cold contributed to my last failed long run a couple of weeks ago.
Oh, yeah, and I've gone back to the Pegagsis 28s for the long run, because I think the 29s are too snug or something.
Started out okay, except I really wasn't liking the wind. No knee pain this time and hips did not feel as tight as they have lately. I did my first lap around the airport in the counterclockwise direction, as usual. I ran back to the car in the first quarter mile because I was worried I had forgotten to lock the door, and then at the end I did the out-and-back around the playfield to push it over 6 miles. Here are the splits for the first lap:
1) 10:11
2) 10:21
3) 10:01
4) 10:01
5) 10:07
6) 10:09
Not bad, right? So after stopping to refill my water bottle at the car, I headed back out to do the 9 mile lap that includes the Armleder trail. The wind was kicking up and it was drizzling off and on. There were some big dark clouds overhead. I wondered if I would get this thing done before the rain started.
At least the Armleder trail is prettier, so there's that. And there were a few more people out on it, so it was a little less depressing. But, as I finished up the 2-mile loop around the park and prepared to head back on the connector, the wind really started whipping up and it was raining a little more. Still, as I ran up the hill to Lunken, I was thinking that maybe I would at least get around and finish the 9 mile loop, which would give me 15 or so.
But when I got up to the top of the hill, I just really couldn't face the idea of the back half of Lunken if it kept raining. So I just ran the mile back to the car. I just really wanted to get home and get out of the wind and into dry clothes. It didn't seem worth risking getting a chill just so I could get the miles done. Maybe I am just a wimp. But I swear if the weather is like this two weeks from now I am cancelling the trip to Indianapolis. No point in going if I'm not going to BQ.
Here are the splits from the last six miles:
7) 10:47
8) 10:23
9) 10:20
10) 10:55
11) 11:12
12) 11:04
In the end, it was 12.25 miles in 2:08:31 or 10:29 pace.
It sucks that I couldn't get this done. So I have one skipped long run, two failed/shortened long runs, and one sub-par race. Doesn't bode well for the marathon. I need a good couple of workouts to restore my self-belief. There's not much left, though. There's an interval workout scheduled for Monday, and a fast-finish 10 miler on Wednesday. And that's it.
I think I am going to try to do 8-10 tomorrow, on the treadmill if I have to. Then I can at least say I did 20 over 2 days.
The Struggle Continues
Week 13, Day 4
Schedule said off or 30-45 easy. I did the Mooney run in the lae afternoon. It was cool and sunny but windy. I felt pretty good. Time was 41:40 for 4.1 miles or 10:09 pace.Week 13, Day 7
I skipped the Friday and Saturday runs because I was at an agility trial. Sunday was the Dayton River Corridor Classic Half-Marathon. I will write a race report about it soon, but it was not a good day for me. They cut a half mile off early in the race. So the race was shortened, but we also missed the first water stop and didn't get water until three miles in. It was very windy. I went out way too fast---8:05 for the first mile---and I paid for it later. It was overall very discouraging.Week 14, Day 2
I took off the day after the Dayton race as the schedule prescribed. Tuesday it said off or 30-45 minutes easy, so I did a little run around Hyde Park for 36:36, or 10:54 pace for 3.35 miles. I started out wanting to do the park but they were doing construction, so I ran down Observatory to Delta and then down Erie to Marburg, crossed over and did the Victoria Loop, then finished up around HP east. .Week 14, Day 3
Schedule said 45-60 easy, so I did Erie-Broadview Settle for 4.85 miles in 53:18 or 10:59 pace.Week 14, Day 4
Schedule said 30-45 easy. I did the park for 3.08 miles in 34:42 or 11:15 pace.Wednesday, October 10, 2012
The Struggle to Fit Running in Around the Wedding
It has been a challenge to fit the running in the past week. I'll just go through it day by day and compare what I was supposed to do with what I actually did.
Week 12, Day 1
This was a scheduled off day after the half-marathon. I didn't run, but I did do 15 minutes of core work and 15 minutes of upper body work with the Nike Training Club on my iPhone. Plus I cleaned the bathrooms!
Week 12, Day 2
I managed to complete the scheduled 30-45 minute "easy run," completing 3.15 miles around the park in 36:43 or 11:30 pace. Okay, it was very slow but the park is hard. The weather was drizzly and the roads were slippery. I felt a little knee twinge, which might have been from the conditions, or maybe a result of the cross-training yesterday. Cross-training = bad for you.
Week 12, Day 3
The schedule said 45-60 easy. I did the EBSE route for 4.85 miles in 51:54 or 10:41 pace. Better than the day before but did get the knee twinge at the start of mile 4. I backed off and it went away, but iced it when I got home. I think it really was from the damn cross training.
Week 12, Day 4
I was supposed to do a 16-20 mile long run. Instead, I drove around completing various wedding-related errands with Susan. Also, I had to take the dogs to the kennel and that was a two hours of driving. This is the first major workout that I have missed and I hope it won't turn out to be a key one.
Week 12, Day 5
The schedule calls for a 40-50 minute recovery run. I do the Madison route for 4.9 miles in 52:56 or 10:47 pace. I had to hustle to get a run in before we had to head out for the mani-pedi party.
Week 12, Day 6
The schedule said off or 30-45 easy. But this was the day of the wedding. So hahaha, it wasn't happening.
Week 12, Day 7
Again, the schedule said off or 30-45 easy. I did 3.15 miles on the treadmill in 45 minutes, using Program 2 mostly on Level 5 which has a top speed of 5.2 mph. Felt really tired but like I needed to do something.
Week 13, Day 1
Was supposed to do a 18-22 mile long run. I went to Lunken in the middle of the day, after the dog walk, with every intention of getting at least 18 in. The first five went well, but when I went back to the car to refill my water bottle, I made the mistake of switching to a shortsleeve shirt. It was pretty windy and not that warm, and I think this apparel switch played some role in my srtuggles the rest of the way. For the second loop, I went down the Otto Armleder trail and connector, then continued the rest of the Lunken loop. This gives you a nice 9 miler. I was hoping then that I could go back to the car and just head out for another 5 and I'd have over 19. But my hips were really sore and my pace was slowing and I felt like crap. So I just went a little way down and back towards the playfield and ended up with just 16.38 for the day. I guess we could consider this a makeup for the 16-20 I missed last Thursday, but maybe the point was to do 16 last Thursday and another 18 on Monday. If so, I have failed.
Week 13, Day 2
Schedule said off or 30-45 recovery. I am bored with my regular 3 mile routes. It was late in the afternoon and I had already walked the dogs around the park. Had agility class in the morning, then some driving around with post-wedding errands. So, went down Erie, then across and jogged a little around the dogwalking area, then did the Victoria-Portsmouth loop and came home, for a total of 3 miles in 31:35 or 10:31 pace.
Week 13, Day 3
Today the schedule called for 45-60 easy. I didn't make it out until late afternoon again, following a morning rally class with Zen, returning vases to the florist, and a dog walk around the Observatory route (scary when the out of control dogs lunged for a pile of dog poop on Erie and Zen pulled her leash out of my hand and I got a knee twinge as i tried to brace myself, hold on to the dogs, and not fall down). I did the Park + Kilgour route, for a total of 4.23 miles in 45:35.
I am bothered that I missed the long run last week and had to shorten the one this week. Otherwise, I guess I am not in such bad shape. But I know the long runs are really key and the area I've been lacking before. And here I am again. Well, if I can run a decent half-marathon this weekend, I'll feel a little better about things. I have one more really long run next Friday, then a fast finish long run the following Wednesday, and that's it.
Week 12, Day 1
This was a scheduled off day after the half-marathon. I didn't run, but I did do 15 minutes of core work and 15 minutes of upper body work with the Nike Training Club on my iPhone. Plus I cleaned the bathrooms!
Week 12, Day 2
I managed to complete the scheduled 30-45 minute "easy run," completing 3.15 miles around the park in 36:43 or 11:30 pace. Okay, it was very slow but the park is hard. The weather was drizzly and the roads were slippery. I felt a little knee twinge, which might have been from the conditions, or maybe a result of the cross-training yesterday. Cross-training = bad for you.
Week 12, Day 3
The schedule said 45-60 easy. I did the EBSE route for 4.85 miles in 51:54 or 10:41 pace. Better than the day before but did get the knee twinge at the start of mile 4. I backed off and it went away, but iced it when I got home. I think it really was from the damn cross training.
Week 12, Day 4
I was supposed to do a 16-20 mile long run. Instead, I drove around completing various wedding-related errands with Susan. Also, I had to take the dogs to the kennel and that was a two hours of driving. This is the first major workout that I have missed and I hope it won't turn out to be a key one.
Week 12, Day 5
The schedule calls for a 40-50 minute recovery run. I do the Madison route for 4.9 miles in 52:56 or 10:47 pace. I had to hustle to get a run in before we had to head out for the mani-pedi party.
Week 12, Day 6
The schedule said off or 30-45 easy. But this was the day of the wedding. So hahaha, it wasn't happening.
Week 12, Day 7
Again, the schedule said off or 30-45 easy. I did 3.15 miles on the treadmill in 45 minutes, using Program 2 mostly on Level 5 which has a top speed of 5.2 mph. Felt really tired but like I needed to do something.
Week 13, Day 1
Was supposed to do a 18-22 mile long run. I went to Lunken in the middle of the day, after the dog walk, with every intention of getting at least 18 in. The first five went well, but when I went back to the car to refill my water bottle, I made the mistake of switching to a shortsleeve shirt. It was pretty windy and not that warm, and I think this apparel switch played some role in my srtuggles the rest of the way. For the second loop, I went down the Otto Armleder trail and connector, then continued the rest of the Lunken loop. This gives you a nice 9 miler. I was hoping then that I could go back to the car and just head out for another 5 and I'd have over 19. But my hips were really sore and my pace was slowing and I felt like crap. So I just went a little way down and back towards the playfield and ended up with just 16.38 for the day. I guess we could consider this a makeup for the 16-20 I missed last Thursday, but maybe the point was to do 16 last Thursday and another 18 on Monday. If so, I have failed.
Week 13, Day 2
Schedule said off or 30-45 recovery. I am bored with my regular 3 mile routes. It was late in the afternoon and I had already walked the dogs around the park. Had agility class in the morning, then some driving around with post-wedding errands. So, went down Erie, then across and jogged a little around the dogwalking area, then did the Victoria-Portsmouth loop and came home, for a total of 3 miles in 31:35 or 10:31 pace.
Week 13, Day 3
Today the schedule called for 45-60 easy. I didn't make it out until late afternoon again, following a morning rally class with Zen, returning vases to the florist, and a dog walk around the Observatory route (scary when the out of control dogs lunged for a pile of dog poop on Erie and Zen pulled her leash out of my hand and I got a knee twinge as i tried to brace myself, hold on to the dogs, and not fall down). I did the Park + Kilgour route, for a total of 4.23 miles in 45:35.
I am bothered that I missed the long run last week and had to shorten the one this week. Otherwise, I guess I am not in such bad shape. But I know the long runs are really key and the area I've been lacking before. And here I am again. Well, if I can run a decent half-marathon this weekend, I'll feel a little better about things. I have one more really long run next Friday, then a fast finish long run the following Wednesday, and that's it.
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