Today the schedule called for a Recovery Run of 30-45 minutes, or a rest day. I am not sure what I am supposed to be recovering from since yesterday was an easy day, but maybe it is because this is supposed to be an overall recovery week with reduced mileage.
The dogs woke me up around 6:45 and I was out the door by 7:15 am, so a little later than usual. It was a warmer morning than we've had the past few days. It was nice to run in daylight but I didn't like all the traffic.
Just did the Shady Lane route as usual. Still a bit frantic about not falling down. Wonder how long it is going to take me to get over that? I am so obsessed now with looking at the sidewalk when I'm on Erie that I almost ran into a guy coming the other way.
Finished in 35:04 for 3.21---hey, the GPS matches what it said on Tuesday for a change!---which is a 10:56 pace, right in line with what it is supposed to be for a "recovery run." I think I am getting a teensy bit faster after all.
I've been thinking about the GPS discrepancies, and I wonder if it has to do with starting the run before the GPS signal is ready. The shoe pod is supposed to take over whenever the GPS is not working, but maybe that doesn't quite apply or work properly if you use the Quick Start command before you have a GPS signal. That is supposed to be the point of the Quick Start but maybe it doesn't really work.
Tomorrow I think it's another short and easy one. I'm thinking about getting out the spreadsheet I used last time and plugging in this training block and see how it compares to last time, and the BQ time. I've definitely never followed a schedule so consistently before. I've done all the long runs so far and all the speed sessions, except for the one where I substituted a race. Actually, no, I did do that that speed session too, just pushed it out a couple of days to allow for the race recovery. It might be more, it might be less, than I've ever done before but at least I am sticking to the program.
Showing posts with label recovery run. Show all posts
Showing posts with label recovery run. Show all posts
Thursday, September 13, 2012
Tuesday, September 11, 2012
Week 9, Day 2
Today is a recovery run day. I got plenty of sleep last night. In bed around 10, set the alarm for 6. But the alarm went off in the middle of a dream and I felt like crap when I opened my eyes. So I hit the snooze button, thinking that I would probably run later this afternoon, but after a few minutes I felt okay and wanted to run.
Gave Zen her pill and had the dogs out for a pee then hit the road for an easy jog on the Shady Lane route. Felt a little better than I have other mornings, although I was a little nervous about falling down. Felt better once I got past the spot where I fell!
First mile was very slow but gradually picked it up and finished the 3.2 miles in 35 something. I know that's slower than the schedule dictates, but it is still faster than usual over that route, so we just have to keep that in perspective.
Gave Zen her pill and had the dogs out for a pee then hit the road for an easy jog on the Shady Lane route. Felt a little better than I have other mornings, although I was a little nervous about falling down. Felt better once I got past the spot where I fell!
First mile was very slow but gradually picked it up and finished the 3.2 miles in 35 something. I know that's slower than the schedule dictates, but it is still faster than usual over that route, so we just have to keep that in perspective.
Wednesday, September 05, 2012
Week 8, Day 3
Today it was a recovery day after the hard intervals of yesterday. It was again extremely humid out, so I hit the treadmill after dog walks.
I just set it on the # 2 interval program at level 5 for 45 minutes. I covered 3.05 miles. Had a little scary knee twinge in the first ten minutes but it went away.
Tomorrow I am supposed to do the long run. No idea how that is going to happen, but I should do 16.
I just set it on the # 2 interval program at level 5 for 45 minutes. I covered 3.05 miles. Had a little scary knee twinge in the first ten minutes but it went away.
Tomorrow I am supposed to do the long run. No idea how that is going to happen, but I should do 16.
Thursday, August 23, 2012
Week 6, Day 4
A slight mishap.Went out for a "recovery" jog this morning and had a fall just before the one-mile mark.
I was planning just a little easy jog on my "Shady Lane" route. I went out around 6:30, after visiting the bathroom and making coffee for Tom, who was heading out early to drive up to Michigan on business.
I had the watch set to show distance on the main display, and to alternate between pace and elapsed time on the small display. Felt immediately dissatisfied with this setup. I guess I have become programmed over years of running with a simple chronograph to mostly pay attention to elapsed time, especially when I know where I am running. And over the past couple years, I've gotten used to the combination of my chronograph and my Nike Sportband, which I use mostly to tell me approximate distance covered.
On these early morning runs when I am not fully awake, I have had some concerns about falling. It's a little dark and I can't see the cracks in the sidewalk as well, and I'm not moving my body as well.
I had just crossed Delta Ave. and was starting to think about a walking break when I caught my right toe on a crack in the sidewalk, and next thing you know I was flying through the air and then I was sliding on the concrete. Fuck.
I lay there spreadeagle for a couple of seconds, still cursing. I slowly sat up and assessed the damage. I turned off my watch. Slight scrapes and bruises on the heels of both hands. Slight scrape and minor bruise on the outside of right knee. Probably bruise on right hip. Nasty road rash on inside of lower right arm, just below elbow.
Could have been much, much worse. Seems to be no permanent or serious damage. Anyway, I didn't want to risk it, so I turned around and walked home via the shortest route---turned the silly watch back on. Result for today is 1.71 miles in 26:37 or 15:02 pace. Hahahaha. Why did I bother? I don't know.
I think in addition to not being fully awake yet, I was distracted by the damn watch. I was probably looking down at it and wondering when it was going to say I'd gone a mile when I stubbed my toe. I had already decided that maybe it will be a bad idea to race with this thing on, and this just adds to my feelings about that.
I think that in a race it will be too much information for me to process logically and positively. It is enough for me in a race to get my total time elapsed and my mile splits. I would be better off not seeing my average pace every few seconds along the way. I am too likely to interpret it in a negative way and give up, or push too hard to try to speed up when it is not the right time for that. When I am racing, I should just race. The watch can be a good training tool, if I can learn not to keep staring at it every 5 seconds. But I think it can stay home on race day!
I was planning just a little easy jog on my "Shady Lane" route. I went out around 6:30, after visiting the bathroom and making coffee for Tom, who was heading out early to drive up to Michigan on business.
I had the watch set to show distance on the main display, and to alternate between pace and elapsed time on the small display. Felt immediately dissatisfied with this setup. I guess I have become programmed over years of running with a simple chronograph to mostly pay attention to elapsed time, especially when I know where I am running. And over the past couple years, I've gotten used to the combination of my chronograph and my Nike Sportband, which I use mostly to tell me approximate distance covered.
On these early morning runs when I am not fully awake, I have had some concerns about falling. It's a little dark and I can't see the cracks in the sidewalk as well, and I'm not moving my body as well.
I had just crossed Delta Ave. and was starting to think about a walking break when I caught my right toe on a crack in the sidewalk, and next thing you know I was flying through the air and then I was sliding on the concrete. Fuck.
I lay there spreadeagle for a couple of seconds, still cursing. I slowly sat up and assessed the damage. I turned off my watch. Slight scrapes and bruises on the heels of both hands. Slight scrape and minor bruise on the outside of right knee. Probably bruise on right hip. Nasty road rash on inside of lower right arm, just below elbow.
Could have been much, much worse. Seems to be no permanent or serious damage. Anyway, I didn't want to risk it, so I turned around and walked home via the shortest route---turned the silly watch back on. Result for today is 1.71 miles in 26:37 or 15:02 pace. Hahahaha. Why did I bother? I don't know.
I think in addition to not being fully awake yet, I was distracted by the damn watch. I was probably looking down at it and wondering when it was going to say I'd gone a mile when I stubbed my toe. I had already decided that maybe it will be a bad idea to race with this thing on, and this just adds to my feelings about that.
I think that in a race it will be too much information for me to process logically and positively. It is enough for me in a race to get my total time elapsed and my mile splits. I would be better off not seeing my average pace every few seconds along the way. I am too likely to interpret it in a negative way and give up, or push too hard to try to speed up when it is not the right time for that. When I am racing, I should just race. The watch can be a good training tool, if I can learn not to keep staring at it every 5 seconds. But I think it can stay home on race day!
Monday, August 20, 2012
Week 6, Day 1
Because I ran that 10k race yesterday, I did a recovery jog today instead of the fartlek run that was on the schedule.
Another beautiful day here! Took the dogs for a walk first. Maggie wanted to go around the Observatory. We did not see any lizards until we were closer to home, fortunately.
Got out for the run at 10 am. Wore my new Nike GPS Sportwatch. Ran around the park. Not surprised to discover that the GPS watch measures my routes shorter than the Nike Sportband/shoepod does. Came out to 3.01, whereas it is usually 3.14 or so with the Sportband. I blame this on the GPS not accurately measuring the distance I travel going up the stairs on the way to Observatory Ave.
Distance was 3.01 miles and time was 34:30 or 11:27 pace. That is a little slower than my newly revised recovery run pace (based on my race time from yesterday). I'm supposed to do them now between 10:34 and 11:20. But it was in the park, and the park is always hard. 34:30 is not a bad time for a loop of the park.
I was glad I didn't wear the watch for the race yesterday, because I am still figuring out how to use it and it would have been a distraction. I just sat down and read the manual off the web site, and I think I pretty much have it down now, but it will be awhile before I don't have to think about which button to push when.
Got about 7 hours of sleep last night. That seems to be the magic number. Plus, I need to wake up without the alarm clock. Today I woke up at 6:30 and I could have stayed in bed a little longer but if I fell back asleep and then the alarm went off, I have learned that I would feel worse.
Forgot to comment on sleep yesterday. Although I did not get much sleep Saturday night, I did wake up before the alarm clock. I had it set for 5 am and I woke up naturally at 4:45, so I got up. Even though it was just 5 1/4 hours of sleep, I felt okay because I did not wake up in the middle of a dream. Important thing to remember when racing---try to wake up naturally, without the alarm. Or set the alarm for a time slightly after the point when you think you will wake up naturally, just in case. Or program your mind to wake yourself up 15 minutes before the alarm goes off.
Another beautiful day here! Took the dogs for a walk first. Maggie wanted to go around the Observatory. We did not see any lizards until we were closer to home, fortunately.
Got out for the run at 10 am. Wore my new Nike GPS Sportwatch. Ran around the park. Not surprised to discover that the GPS watch measures my routes shorter than the Nike Sportband/shoepod does. Came out to 3.01, whereas it is usually 3.14 or so with the Sportband. I blame this on the GPS not accurately measuring the distance I travel going up the stairs on the way to Observatory Ave.
Distance was 3.01 miles and time was 34:30 or 11:27 pace. That is a little slower than my newly revised recovery run pace (based on my race time from yesterday). I'm supposed to do them now between 10:34 and 11:20. But it was in the park, and the park is always hard. 34:30 is not a bad time for a loop of the park.
I was glad I didn't wear the watch for the race yesterday, because I am still figuring out how to use it and it would have been a distraction. I just sat down and read the manual off the web site, and I think I pretty much have it down now, but it will be awhile before I don't have to think about which button to push when.
Got about 7 hours of sleep last night. That seems to be the magic number. Plus, I need to wake up without the alarm clock. Today I woke up at 6:30 and I could have stayed in bed a little longer but if I fell back asleep and then the alarm went off, I have learned that I would feel worse.
Forgot to comment on sleep yesterday. Although I did not get much sleep Saturday night, I did wake up before the alarm clock. I had it set for 5 am and I woke up naturally at 4:45, so I got up. Even though it was just 5 1/4 hours of sleep, I felt okay because I did not wake up in the middle of a dream. Important thing to remember when racing---try to wake up naturally, without the alarm. Or set the alarm for a time slightly after the point when you think you will wake up naturally, just in case. Or program your mind to wake yourself up 15 minutes before the alarm goes off.
Tuesday, August 14, 2012
Week 5, Day 2
Up and out the door at 6:30 am this morning for the "recovery run." Would have liked to get out earlier but Tommy needed me to make coffee first. It is very hard to make the coffee and then not drink it myself until later. A lot easier to just head right out the door, especially now that my body is used to that routine.
It is so used to that routine that I wasn't even able to go to the bathroom until I got back home. My body says, this is what we do on Tuesdays, we throw on our running clothes, lace up our kicks and get out the door.
Saw some of what I now think of as the Tuesday morning regulars: the middle aged couple of walkers heading down Erie when I am climbing up, and the fast guy on Observatory. I know where he lives now, because I saw him stop in front of one of the big houses on the left and pick up his newspaper before heading in.
Getting a little weird seeing the same people all the time. Did not realize how much I have been varying my routine the last few years. Not used to seeing the same folks over and over again.
Anyway, finished the 3.45 in 37 minutes, 10:43 pace. Didn't feel as easy as it did last week.
Sleep-wise, was in bed around 10:30 and up at 6 with the alarm clock, and maybe that is the problem. Should have been 7 1/2 hours, but I had a little trouble settling down last night and also woke up during the night with congestion. Tommy likes the open windows and the house fan running but there's something outside that I am allergic to right now. And then I woke up this morning in the middle of a dream, which always tends to get me out of sorts for the rest of the day. Maybe 7 hours good, 7 1/2 not?
It is so used to that routine that I wasn't even able to go to the bathroom until I got back home. My body says, this is what we do on Tuesdays, we throw on our running clothes, lace up our kicks and get out the door.
Saw some of what I now think of as the Tuesday morning regulars: the middle aged couple of walkers heading down Erie when I am climbing up, and the fast guy on Observatory. I know where he lives now, because I saw him stop in front of one of the big houses on the left and pick up his newspaper before heading in.
Getting a little weird seeing the same people all the time. Did not realize how much I have been varying my routine the last few years. Not used to seeing the same folks over and over again.
Anyway, finished the 3.45 in 37 minutes, 10:43 pace. Didn't feel as easy as it did last week.
Sleep-wise, was in bed around 10:30 and up at 6 with the alarm clock, and maybe that is the problem. Should have been 7 1/2 hours, but I had a little trouble settling down last night and also woke up during the night with congestion. Tommy likes the open windows and the house fan running but there's something outside that I am allergic to right now. And then I woke up this morning in the middle of a dream, which always tends to get me out of sorts for the rest of the day. Maybe 7 hours good, 7 1/2 not?
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