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.
Showing posts with label Long Run. Show all posts
Showing posts with label Long Run. Show all posts
Friday, October 19, 2012
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.
Wednesday, September 19, 2012
Week 10 , Day 3
I can't believe I actually got the 18-miler done, mostly because I was so not mentally into it.
Physically, I had no real excuse, since I don't have anything major going on right now, and we had great weather for a long run today. The high is probably in the mid-60s. It's sunny but not too hot. It was in the mid-50s when I started my run.
After a 45-minute dog walk around the neighborhood---trying to avoid loose dogs, which is becoming more and more of a problem lately, I decided to pack up and head out to Lunken. (OMG, I just watched that video and I swear I saw my van in the parking lot. I should watch it again and see if I can find myself on the trail.)
I wore capri tights since it was a little cooler today than I've gotten used to. Set the GPS watch to display lap times, I didn't really believe I was going to do 18. The schedule said 16-18. Especially after I got started, I was thinking I would be lucky to get 16 done.
I wore my fanny pack with a bottle of ice water and carried some Chomps and a GU packet.
The trail is 5 miles around, but it's a little more if you add in the distance to and from the car (where I would go at the end of each loop), and then I was going to do a little bit more to make sure I got at least 16.
I like to park in the lot on Wilmer Ave. and run the first loop counterclockwise. I switch direction for each loop.
With this new watch, I have mile/lap times:
1) 10:04 ---takes me up to the Sky Galley/terminal area, where we verify that there is indeed no mile marker visible (an issue during the Yassos last week)
2) 10:25---getting on the back side of the trail
3) 10:04 --- had some Chomps
4) 10:18 --- took the walking break down the steep hill
5) 10:16 ---took the walking break as I was approaching the van, refilled water bottle at van, wiped my face, put on fresh chapstick
6) 10:15---running the trail clockwise, walk break up the steep hill, had some Chomps
7) 10:30---bummed that I am slowing down
8) 10:17---started feeling depressed and suicidal, wondering how I am going to make myself get out there for a third lap
9) 10:29---back near the terminal again, had some Chomps
10) 10:43---back to the van, refilled the water bottle, wiped my face, reapplied sunscreen
11) 10:41---this third loop is going to be a lot slower, but now I am committed, heading back up Wilmer Ave. and passing the terminal. I'm seriously considering taking walking breaks every half-mile the way I do when I run on the treadmill, but then I will be out here even longer. I'm also thinking that maybe I do need to get a carrier for my iPhone and decent earbuds, because this is so damn boring, and it would be nice to listen to a podcast or some music. However, there is a lot of bicycle traffic and I would be a little nervous about not hearing them coming up behind me, since there were a few times even on this run where I almost got run over.
12) 10:58---creeping along, no longer suicidal but wondering how I am ever gonna qualify for Boston in Indy. Thinking that maybe I really need to start getting more sleep. Go to bed at night by 10. Maybe the reason this is hard is because I am so tired. Have the last of the Chomps.
13) 11:08---maybe I will do 17. Four more miles to go!
14) 11:04---decide to extend the run by doing a mile or so out and back along the Otto Armleder trail, a new loop that connects to Lunken. Never been on this trail before. Actually, I guess it is a one mile trail connector that goes to a two-mile loop. So I guess my out and back was on the connector piece. This could make a nice four mile extension to a Lunken loop, to push it up to nine mile around, but I like the five mile distance for carrying water. Anyway, I hit the connector around 14.4 miles, and I ran on it until the GPS said 15.5 miles, then turned around and headed back. It's very pretty. Lots of yellow wildflowers. A nice change of scenery from Lunken, which is kind of monotonous and ugly in places.
15) 11:15 --- on the connector, have the GU packet. Chocolate Mint, yum.
16) 11:32 ---still on the connector
17) 11:35---walked down the steep hill at 16.5. Think about skipping this walk break and just running to the car which would be around 17.5 miles. Then think, heck, why not go for the 18 so I can at least know that I did it. So I do take that last walk break. Pass the car at 17.5, so then just keep going a quarter mile towards the golf course entrance, then turn around and head back towards the van.
18) 11:13 Done!
Final time was 3:12:59, which amazingly is an average pace of 10:43, which even more amazingly is within the target range for long run pace. Really. The slow end of the range is 10:50. Now, we can see that only my first 11 miles were within the pace range. The last 7 miles were outside the range. Not sure if that matters. Well, maybe it does. But, things could be worse. This is the same pace that I averaged for 12.55 miles back on Aug.1.
Back home, I had my chocolate milk and a huge bowl of leftover spaghetti and meatballs. Am feeling pretty tired, stiff and sore right now. But do have a little of that good post-long run feeling. Knee felt okay and I didn't even ice it. I had a little funny feeling in my right foot in the second half of the run but I think it is okay. I am happy to be able to cross this one off my list!
Do I have to do one of these again next week? I hope not. I really do not enjoy the long runs.
Physically, I had no real excuse, since I don't have anything major going on right now, and we had great weather for a long run today. The high is probably in the mid-60s. It's sunny but not too hot. It was in the mid-50s when I started my run.
After a 45-minute dog walk around the neighborhood---trying to avoid loose dogs, which is becoming more and more of a problem lately, I decided to pack up and head out to Lunken. (OMG, I just watched that video and I swear I saw my van in the parking lot. I should watch it again and see if I can find myself on the trail.)
I wore capri tights since it was a little cooler today than I've gotten used to. Set the GPS watch to display lap times, I didn't really believe I was going to do 18. The schedule said 16-18. Especially after I got started, I was thinking I would be lucky to get 16 done.
I wore my fanny pack with a bottle of ice water and carried some Chomps and a GU packet.
The trail is 5 miles around, but it's a little more if you add in the distance to and from the car (where I would go at the end of each loop), and then I was going to do a little bit more to make sure I got at least 16.
I like to park in the lot on Wilmer Ave. and run the first loop counterclockwise. I switch direction for each loop.
With this new watch, I have mile/lap times:
1) 10:04 ---takes me up to the Sky Galley/terminal area, where we verify that there is indeed no mile marker visible (an issue during the Yassos last week)
2) 10:25---getting on the back side of the trail
3) 10:04 --- had some Chomps
4) 10:18 --- took the walking break down the steep hill
5) 10:16 ---took the walking break as I was approaching the van, refilled water bottle at van, wiped my face, put on fresh chapstick
6) 10:15---running the trail clockwise, walk break up the steep hill, had some Chomps
7) 10:30---bummed that I am slowing down
8) 10:17---started feeling depressed and suicidal, wondering how I am going to make myself get out there for a third lap
9) 10:29---back near the terminal again, had some Chomps
10) 10:43---back to the van, refilled the water bottle, wiped my face, reapplied sunscreen
11) 10:41---this third loop is going to be a lot slower, but now I am committed, heading back up Wilmer Ave. and passing the terminal. I'm seriously considering taking walking breaks every half-mile the way I do when I run on the treadmill, but then I will be out here even longer. I'm also thinking that maybe I do need to get a carrier for my iPhone and decent earbuds, because this is so damn boring, and it would be nice to listen to a podcast or some music. However, there is a lot of bicycle traffic and I would be a little nervous about not hearing them coming up behind me, since there were a few times even on this run where I almost got run over.
12) 10:58---creeping along, no longer suicidal but wondering how I am ever gonna qualify for Boston in Indy. Thinking that maybe I really need to start getting more sleep. Go to bed at night by 10. Maybe the reason this is hard is because I am so tired. Have the last of the Chomps.
13) 11:08---maybe I will do 17. Four more miles to go!
14) 11:04---decide to extend the run by doing a mile or so out and back along the Otto Armleder trail, a new loop that connects to Lunken. Never been on this trail before. Actually, I guess it is a one mile trail connector that goes to a two-mile loop. So I guess my out and back was on the connector piece. This could make a nice four mile extension to a Lunken loop, to push it up to nine mile around, but I like the five mile distance for carrying water. Anyway, I hit the connector around 14.4 miles, and I ran on it until the GPS said 15.5 miles, then turned around and headed back. It's very pretty. Lots of yellow wildflowers. A nice change of scenery from Lunken, which is kind of monotonous and ugly in places.
15) 11:15 --- on the connector, have the GU packet. Chocolate Mint, yum.
16) 11:32 ---still on the connector
17) 11:35---walked down the steep hill at 16.5. Think about skipping this walk break and just running to the car which would be around 17.5 miles. Then think, heck, why not go for the 18 so I can at least know that I did it. So I do take that last walk break. Pass the car at 17.5, so then just keep going a quarter mile towards the golf course entrance, then turn around and head back towards the van.
18) 11:13 Done!
Final time was 3:12:59, which amazingly is an average pace of 10:43, which even more amazingly is within the target range for long run pace. Really. The slow end of the range is 10:50. Now, we can see that only my first 11 miles were within the pace range. The last 7 miles were outside the range. Not sure if that matters. Well, maybe it does. But, things could be worse. This is the same pace that I averaged for 12.55 miles back on Aug.1.
Back home, I had my chocolate milk and a huge bowl of leftover spaghetti and meatballs. Am feeling pretty tired, stiff and sore right now. But do have a little of that good post-long run feeling. Knee felt okay and I didn't even ice it. I had a little funny feeling in my right foot in the second half of the run but I think it is okay. I am happy to be able to cross this one off my list!
Do I have to do one of these again next week? I hope not. I really do not enjoy the long runs.
Friday, September 07, 2012
Week 8, Day 4
Time for the long run! I wasn't sure I could get it done. Debated waiting until tomorrow, maybe stop somewhere like Lunken or Loveland Bike Trail after setting up for the show this weekend.
Wanted to run outside, but it was another humid day. Just wasn't going to happen unless I could've gone out before the dog walk. Still harbored the hope that I might be able to get out there. It was overcast and not too hot, but still quite humid. And then it appeared that the sun was going to come out. And I remembered that I was going to be out there for like three hours. And it was already after 11 am.
Had walked the dogs around the Observatory route just before. Was able to take all three at once because of it not being sunny yet. Did not see any lizards, but had to cross the street a few times to avoid other dogs. Seemed like there were more dogs out being walked than usual. One woman asked me if they were all my dogs, and if they were "long-haired" ---- that is right up there with the oddest questions ever. Can't you see with your own eyes the length of the hair. I don't consider it long so I said "medium long." She also complimented how well-behaved they were. Hah!
(Did not get this finished yesterday so continuing today.)
So yeah, it was late when I got going. Eddy, Zen & Maggie joined me in the basement and Eddy gave me a little trouble about it but not too bad:
I did a slow warmup to 3.5 mph, then up to 5.8 mph (10:20 pace), continuing at that pace for the rest of the run, with my 1 minute water/walking breaks at 3.5 every half-mile. I got off the mill at 3, 6, 9 and 12 miles to have some Chomps and grab a fresh bottle of water.
I got pretty sweaty and debated changing shoes and clothes part way but I toughed it out.
Once I hit 16 I did the treadmill cool down for 5 minutes. Final time was 3:08 for 16.3 miles. Slow but at least I got the miles done. Biomechanically, felt fine, and that is also a good thing. Iced the knee after, just as a precaution.
How did I occupy myself during this three hour ordeal? Well, I listened to two installments of The Marathon Show, the entertaining (if you are a Marathon Maniac or similarly inclined) podcast by Joe Taricani. That took about two hours. And after that, I watched MSNBC. I know, not my usual Bravo gay realtors or house flippers.
I feel good enough that I could have run today but I drove over to the Clermont Cty. fairgrounds to try to rope off our set up area (only to discover that it had already been taken care of, don't get me started...) and that's 40 minutes each way, and then since I was out anyway I went shopping for some new dog show clothes on sale, and also found some possible shoes for the wedding.
Wanted to run outside, but it was another humid day. Just wasn't going to happen unless I could've gone out before the dog walk. Still harbored the hope that I might be able to get out there. It was overcast and not too hot, but still quite humid. And then it appeared that the sun was going to come out. And I remembered that I was going to be out there for like three hours. And it was already after 11 am.
Had walked the dogs around the Observatory route just before. Was able to take all three at once because of it not being sunny yet. Did not see any lizards, but had to cross the street a few times to avoid other dogs. Seemed like there were more dogs out being walked than usual. One woman asked me if they were all my dogs, and if they were "long-haired" ---- that is right up there with the oddest questions ever. Can't you see with your own eyes the length of the hair. I don't consider it long so I said "medium long." She also complimented how well-behaved they were. Hah!
(Did not get this finished yesterday so continuing today.)
So yeah, it was late when I got going. Eddy, Zen & Maggie joined me in the basement and Eddy gave me a little trouble about it but not too bad:
I did a slow warmup to 3.5 mph, then up to 5.8 mph (10:20 pace), continuing at that pace for the rest of the run, with my 1 minute water/walking breaks at 3.5 every half-mile. I got off the mill at 3, 6, 9 and 12 miles to have some Chomps and grab a fresh bottle of water.
I got pretty sweaty and debated changing shoes and clothes part way but I toughed it out.
Once I hit 16 I did the treadmill cool down for 5 minutes. Final time was 3:08 for 16.3 miles. Slow but at least I got the miles done. Biomechanically, felt fine, and that is also a good thing. Iced the knee after, just as a precaution.
How did I occupy myself during this three hour ordeal? Well, I listened to two installments of The Marathon Show, the entertaining (if you are a Marathon Maniac or similarly inclined) podcast by Joe Taricani. That took about two hours. And after that, I watched MSNBC. I know, not my usual Bravo gay realtors or house flippers.
I feel good enough that I could have run today but I drove over to the Clermont Cty. fairgrounds to try to rope off our set up area (only to discover that it had already been taken care of, don't get me started...) and that's 40 minutes each way, and then since I was out anyway I went shopping for some new dog show clothes on sale, and also found some possible shoes for the wedding.
Tuesday, September 04, 2012
End of week 7, start of week 8
Been busy. So, got the slightly long run in over the weekend while visiting Susan in Boston. Run was supposed to be 90 to 105 minutes and it was scheduled for Saturday but I did it on Sunday. I was also supposed to get an easy run in on Friday but I skipped that one.
Anyway, had a nice ten miler in Boston. Susan took me on a route from Somerville through Cambridge, along the Charles and back up Mass Ave through Harvard Square to Somerville. She did almost to the seven mile point with me, until she thought I could find my way home on my own. I was proud of myself for not getting lost, although honestly it was pretty easy since I just had to stay on Mass Ave and remember where to turn right in Somerville. It was a little confusing coming through Harvard Square, and I had to ask a couple of people before I found someone who could point me in the right direction! (It was move-in weekend and there were a lot of confused freshman and families wandering around.)
We started out in the 11s and gradually crept up into the 13s as Susan's lack of fitness (and inability to drink or eat while running) took its toll. She took the T back to her apartment as planned after leaving me, and she felt better as soon as she stopped and had some Gatorade.
After Susan left me, I dropped down into the tens, but felt like I would have gone faster if the sidewalk had not been so crowded. This route would work better earlier in the morning when there are not so many people out wandering around!
It was not bad running weather even though we got a late morning start. I felt great the entire way and honestly like I could have even gone another 10 if I had the water and GU and time. I know we were going slow but still, it was great to feel good after a ten miler. 10.08 miles in 1:57 or so.
Okay, so today I decided to do the tempo interval workout that I was scheduled for yesterday, which I took off because I was traveling home and also would have needed an easy day anyway. Workout was supposed to be 20 minute warmup, then 4-5 x 1000 meters (or 8 minutes) at 8:24 - 8:43 pace, with three minute recoveries, followed by 3 x 200 meters (or 40 seconds) with one minute recoveries, and then the 10-20 minute cooldowns.
It wasn't that hot today but it was very humid, so I once again hit the treadmill. I did the 20 minute slow warmup, but I went straight from 3.5 pace to 5.0 pace so it was just a tiny bit faster overall. Then I tried to do the intervals at 6.9 mph, which is 8:41 pace, right on the slow end of the range. I was surprised that these long intervals were not done much slower than the shorter intervals I had to do last week. On the recoveries, I walked for 30 seconds, then jogged for 2 1/2 minutes.
I found eight minutes at 8:41 pace to be rough. Near the end of the second interval, I got a twinge in my left knee. So I had to slow it down a little for the second two intervals. I went down to 6.8 mph or 8:49 pace, which is outside the slow end of the range. Bummer.
Anyway, I had a rough go of it. Most trouble I've had completing one of these workouts.
I am not quite sure what you are really supposed to do with the shorter interval section of this workout. Same problem I had last week. I suspect maybe you are supposed to do them faster but how fast? And the knee twinge scared me. I ended up doing them at 7.0 mph or 8:34 pace, but I ran for a minute instead of 40 seconds because after an hour, the treadmill doesn't display time in seconds. On the recoveries, I walked 30 seconds, jogged 30 seconds.
Then to finish up I went pretty soon to the standard treadmill five minute cooldown program, instead of jogging for 20 minutes. I figure I don't need the cooldown so much. The intervals are the meat of the workout.
Anyway, it was a total of 6.69 miles in 1:15. Iced the knee afterwards and seems okay.
Tomorrow it's just a recovery run of 30 to 45 minutes.
Anyway, had a nice ten miler in Boston. Susan took me on a route from Somerville through Cambridge, along the Charles and back up Mass Ave through Harvard Square to Somerville. She did almost to the seven mile point with me, until she thought I could find my way home on my own. I was proud of myself for not getting lost, although honestly it was pretty easy since I just had to stay on Mass Ave and remember where to turn right in Somerville. It was a little confusing coming through Harvard Square, and I had to ask a couple of people before I found someone who could point me in the right direction! (It was move-in weekend and there were a lot of confused freshman and families wandering around.)
We started out in the 11s and gradually crept up into the 13s as Susan's lack of fitness (and inability to drink or eat while running) took its toll. She took the T back to her apartment as planned after leaving me, and she felt better as soon as she stopped and had some Gatorade.
After Susan left me, I dropped down into the tens, but felt like I would have gone faster if the sidewalk had not been so crowded. This route would work better earlier in the morning when there are not so many people out wandering around!
It was not bad running weather even though we got a late morning start. I felt great the entire way and honestly like I could have even gone another 10 if I had the water and GU and time. I know we were going slow but still, it was great to feel good after a ten miler. 10.08 miles in 1:57 or so.
Okay, so today I decided to do the tempo interval workout that I was scheduled for yesterday, which I took off because I was traveling home and also would have needed an easy day anyway. Workout was supposed to be 20 minute warmup, then 4-5 x 1000 meters (or 8 minutes) at 8:24 - 8:43 pace, with three minute recoveries, followed by 3 x 200 meters (or 40 seconds) with one minute recoveries, and then the 10-20 minute cooldowns.
It wasn't that hot today but it was very humid, so I once again hit the treadmill. I did the 20 minute slow warmup, but I went straight from 3.5 pace to 5.0 pace so it was just a tiny bit faster overall. Then I tried to do the intervals at 6.9 mph, which is 8:41 pace, right on the slow end of the range. I was surprised that these long intervals were not done much slower than the shorter intervals I had to do last week. On the recoveries, I walked for 30 seconds, then jogged for 2 1/2 minutes.
I found eight minutes at 8:41 pace to be rough. Near the end of the second interval, I got a twinge in my left knee. So I had to slow it down a little for the second two intervals. I went down to 6.8 mph or 8:49 pace, which is outside the slow end of the range. Bummer.
Anyway, I had a rough go of it. Most trouble I've had completing one of these workouts.
I am not quite sure what you are really supposed to do with the shorter interval section of this workout. Same problem I had last week. I suspect maybe you are supposed to do them faster but how fast? And the knee twinge scared me. I ended up doing them at 7.0 mph or 8:34 pace, but I ran for a minute instead of 40 seconds because after an hour, the treadmill doesn't display time in seconds. On the recoveries, I walked 30 seconds, jogged 30 seconds.
Then to finish up I went pretty soon to the standard treadmill five minute cooldown program, instead of jogging for 20 minutes. I figure I don't need the cooldown so much. The intervals are the meat of the workout.
Anyway, it was a total of 6.69 miles in 1:15. Iced the knee afterwards and seems okay.
Tomorrow it's just a recovery run of 30 to 45 minutes.
Wednesday, August 15, 2012
Week 5, Day 3
It's long run day. Supposed to do 14-16 miles at long run pace of 9:41 to 10:57.
It's actually a pretty nice day again, and I could have done this outside, even after walking the dogs this morning. But it's very sunny and I was worried it would get too hot. I had thought about going over to Lunken for three laps of the bike trail, which would come out a little over 15 miles, but there's no shade over there.
So I decided to do it on the dreadmill. It wasn't fun, but I got it done. Warmed up to 3.5 mph, then continued at 5.8 mph (10:20 pace) with my usual wimpy 1 minute walk breaks every half-mile at 3.5. So...most of the running was at 10:20 pace, and that is faster than I usually go on the treadmill. I'm trying to do it at a slightly faster pace each time I get on there.
When I hit 14 miles, I did the 5 minute treadmill cooldown. So, in the end, I covered 14.31 miles in 2:44. Yes, that averages out slower than the pace I'm supposed to do the long runs at, and I might have gone faster outside, but still, most of the running was well within the range prescribed.
Kept myself amused during the run by watching Million Dollar Listing. Thought about naming my next dogs Madison and Josh. Thought that reality show stars would be a good litter theme.
Did not have any particular aches or pains, but iced the knee afterwards anyway. Am feeling really tired right now and would love a nap, but otherwise all is good.
Sleepwise, last night I got about 7 hours, but I lay in bed an extra 45 minutes this morning petting Maggie because we had the time. Felt pretty rested. It really makes a difference when you can wake up naturally versus by the alarm clock.
It's actually a pretty nice day again, and I could have done this outside, even after walking the dogs this morning. But it's very sunny and I was worried it would get too hot. I had thought about going over to Lunken for three laps of the bike trail, which would come out a little over 15 miles, but there's no shade over there.
So I decided to do it on the dreadmill. It wasn't fun, but I got it done. Warmed up to 3.5 mph, then continued at 5.8 mph (10:20 pace) with my usual wimpy 1 minute walk breaks every half-mile at 3.5. So...most of the running was at 10:20 pace, and that is faster than I usually go on the treadmill. I'm trying to do it at a slightly faster pace each time I get on there.
When I hit 14 miles, I did the 5 minute treadmill cooldown. So, in the end, I covered 14.31 miles in 2:44. Yes, that averages out slower than the pace I'm supposed to do the long runs at, and I might have gone faster outside, but still, most of the running was well within the range prescribed.
Kept myself amused during the run by watching Million Dollar Listing. Thought about naming my next dogs Madison and Josh. Thought that reality show stars would be a good litter theme.
Did not have any particular aches or pains, but iced the knee afterwards anyway. Am feeling really tired right now and would love a nap, but otherwise all is good.
Sleepwise, last night I got about 7 hours, but I lay in bed an extra 45 minutes this morning petting Maggie because we had the time. Felt pretty rested. It really makes a difference when you can wake up naturally versus by the alarm clock.
Wednesday, August 01, 2012
Week 3, Day 3
It's long run day. Woo! Workout is 12-14 miles at 9:41 to 10:57 pace.
Tommy is home this week and agrees to walk the dogs so I can run outside in the morning before it gets too hot. I'm up at 6:30 am to make coffee. It takes me until after 7:30 get out the door, by the time I've had a cup of coffee. covered myself in vasoline and sunscreen and used the bathroom four times.
I wear my cute little pink running skirt and the technical top from last year's Kilgour 5k. I have my new Camelbak fanny pack with the big water bottle filled with ice water, and a package of GU Chomps (peach tea flavor) and a Tri-Berry GU.
For my route, I do my traditional neighborhood ten-miler ("3 Loops" is what I call it) with another little bit tacked on the end. Loop 1 is under 5 miles, Loop 2 is a little over 3 miles and Loop 3 is a little under 2 miles. And then the last bit is like 2.5 miles.
Saw Alison Delgado on her way back home in my first half-mile. In her Earth Drummer's singlet, she's hard to miss. There aren't any other people in this neighborhood that run that fast, or at least not any other women.
Lots of people out running this morning. It's a little nicer weather than we've had recently. I don't think I could have done this run outside last week or the week before.
That weird little foot pain from yesterday, I noticed it when I was home and also walking the dogs last night. Had it a little in the beginning of the run but it went away pretty quick. Knee felt okay the whole way.
I felt really good after the first mile. Amazing the difference a cup of coffee makes! Had that happy to be out running feeling. Had a half-package of Chomps at 3 miles. Finished the first loop in 51:01. Stopped in to the UDF to buy a bottle of water. Ordinarily I would just refill at the fountain in Graeter's, which is about a mile away, but I was worried it might not be open yet. Had some confusion about what to buy. Every size bottle they sell (including the gallon jug) is the same price (2 for $2, or 1 for $1.49). I end up with a 32 oz. bottle, which I pour into my water bottle, drink some, and then carry the partially emptied bottle in my hand for another 2 miles. This was dumb. What I should have done was buy the two 16 oz. bottles. Then I would have had a smaller bottle to carry. Next time that's what I'll do.
Have the rest of the Chomps at mile 6. Second loop takes 39:12. Third loop is 17:49. Had the Tri-Berry GU at mile 9. Started to get a little hot towards the end and that last mile was rough but at least it was in the shade. Last segment was 26:39.
So, it was 12.55 miles in 2:14:31, or a 10:43 average pace, which is right in the range. I did not count the time I spent in the UDF and any time I was stopped at a traffic light. But still, it was better than I would have done on the treadmill, where I would have done a really slow first mile and the cooldown at the end.
Iced my knee after even though it didn't really bother me during the run. Better safe than sorry. Really I should probably have taken an ice bath. Maybe next time.
Tommy is home this week and agrees to walk the dogs so I can run outside in the morning before it gets too hot. I'm up at 6:30 am to make coffee. It takes me until after 7:30 get out the door, by the time I've had a cup of coffee. covered myself in vasoline and sunscreen and used the bathroom four times.
I wear my cute little pink running skirt and the technical top from last year's Kilgour 5k. I have my new Camelbak fanny pack with the big water bottle filled with ice water, and a package of GU Chomps (peach tea flavor) and a Tri-Berry GU.
For my route, I do my traditional neighborhood ten-miler ("3 Loops" is what I call it) with another little bit tacked on the end. Loop 1 is under 5 miles, Loop 2 is a little over 3 miles and Loop 3 is a little under 2 miles. And then the last bit is like 2.5 miles.
Saw Alison Delgado on her way back home in my first half-mile. In her Earth Drummer's singlet, she's hard to miss. There aren't any other people in this neighborhood that run that fast, or at least not any other women.
Lots of people out running this morning. It's a little nicer weather than we've had recently. I don't think I could have done this run outside last week or the week before.
That weird little foot pain from yesterday, I noticed it when I was home and also walking the dogs last night. Had it a little in the beginning of the run but it went away pretty quick. Knee felt okay the whole way.
I felt really good after the first mile. Amazing the difference a cup of coffee makes! Had that happy to be out running feeling. Had a half-package of Chomps at 3 miles. Finished the first loop in 51:01. Stopped in to the UDF to buy a bottle of water. Ordinarily I would just refill at the fountain in Graeter's, which is about a mile away, but I was worried it might not be open yet. Had some confusion about what to buy. Every size bottle they sell (including the gallon jug) is the same price (2 for $2, or 1 for $1.49). I end up with a 32 oz. bottle, which I pour into my water bottle, drink some, and then carry the partially emptied bottle in my hand for another 2 miles. This was dumb. What I should have done was buy the two 16 oz. bottles. Then I would have had a smaller bottle to carry. Next time that's what I'll do.
Have the rest of the Chomps at mile 6. Second loop takes 39:12. Third loop is 17:49. Had the Tri-Berry GU at mile 9. Started to get a little hot towards the end and that last mile was rough but at least it was in the shade. Last segment was 26:39.
So, it was 12.55 miles in 2:14:31, or a 10:43 average pace, which is right in the range. I did not count the time I spent in the UDF and any time I was stopped at a traffic light. But still, it was better than I would have done on the treadmill, where I would have done a really slow first mile and the cooldown at the end.
Iced my knee after even though it didn't really bother me during the run. Better safe than sorry. Really I should probably have taken an ice bath. Maybe next time.
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