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 Shady Lane. Show all posts
Showing posts with label Shady Lane. 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.
Tuesday, August 28, 2012
Week 7, Day 2
The schedule says 30-45 minute easy run or OFF. I got up early and went for the run. Except it was more like a "recovery" run because yesterday was more like a "tempo" run than the "easy" run it was supposed to be. I was scared that I would fall down again like last Thursday but I got through it unscathed.
I was up at 6 am but had to make coffee for Tommy before heading out, plus let the dogs out to pee and give Zen her pill. So it was 6:30 almost before I started.
Am still having a lot of pain on my right side under my armpit, and in the back outside my shoulder blade. Hurts when I sneeze, cough or blow my nose. Sort of like the way it feels when you have bronchitis and pull the tendons that attach your lungs to your chest wall. Maybe I pulled something when I fell. I keep expecting to feel better but instead each day since the fall I am feeling worse. I guess I should call the chiro. But I haven't. Yet.
So, the pace was very slow. I tried not to look at the damn GPS watch. First mile was very slow, then got a little faster. Saw some of the morning regulars. Lots of people wearing orange today, for some reason, myself included. I know orange is supposed to be the new black right now but this was a little odd. Was wondering if it was some special Bengal-support holiday or something. I just put the orange shirt on because that is what came up in the stack.
Finished the 3.12 Shady Lane route in 37:27, or 12 minute pace according to the GPS! Damn GPS. Used to think of this as almost 3.5 miles, which would have been more like sub-11 pace, or just right for a recovery run.
Was I staring at the sidewalk the whole time, worrying that it would jump up and bite me? Yes.
So, yeah, I'm not as speedy as I am supposed to be. But if we forget what the GPS is telling us, we realize that I am not really any slower than I ever was.
I was up at 6 am but had to make coffee for Tommy before heading out, plus let the dogs out to pee and give Zen her pill. So it was 6:30 almost before I started.
Am still having a lot of pain on my right side under my armpit, and in the back outside my shoulder blade. Hurts when I sneeze, cough or blow my nose. Sort of like the way it feels when you have bronchitis and pull the tendons that attach your lungs to your chest wall. Maybe I pulled something when I fell. I keep expecting to feel better but instead each day since the fall I am feeling worse. I guess I should call the chiro. But I haven't. Yet.
So, the pace was very slow. I tried not to look at the damn GPS watch. First mile was very slow, then got a little faster. Saw some of the morning regulars. Lots of people wearing orange today, for some reason, myself included. I know orange is supposed to be the new black right now but this was a little odd. Was wondering if it was some special Bengal-support holiday or something. I just put the orange shirt on because that is what came up in the stack.
Finished the 3.12 Shady Lane route in 37:27, or 12 minute pace according to the GPS! Damn GPS. Used to think of this as almost 3.5 miles, which would have been more like sub-11 pace, or just right for a recovery run.
Was I staring at the sidewalk the whole time, worrying that it would jump up and bite me? Yes.
So, yeah, I'm not as speedy as I am supposed to be. But if we forget what the GPS is telling us, we realize that I am not really any slower than I ever was.
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!
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?
Tuesday, August 07, 2012
Week 4, Day 2
It is getting easier and easier to get out the door for these morning runs pre-coffee. Today I went out about 6:15. It was still dark out. I saw some of the people I now think of as the "regulars" but not all of them. Where was the older couple I usually see coming down the hill in the first mile? On vacation?
Shirtless guy was out there and said hello, twice. Fast guy with glasses was out there.
Coming up Erie past the police station, something growled/barked at me from the woods. Sounded dog-like but it wasn't in somebody's yard so don't think it was a dog. A lost dog wouldn't be growling at me from the woods. Groundhog? Racoon? Whatever, it gave me a jolt of adrenaline, and I moved out into the street.
A young woman was running down the hill towards me and I tried to warn her about it, but she was one of those earbud wearing people with the glazed over eyes and the vacant expression that I will hereafter refer to as a "zombie," so she did not respond or seem to hear me. She probably didn't hear the growling, either.
37:43 for 3.5 miles or a 10:47 pace, right in there for a recovery run.
Shirtless guy was out there and said hello, twice. Fast guy with glasses was out there.
Coming up Erie past the police station, something growled/barked at me from the woods. Sounded dog-like but it wasn't in somebody's yard so don't think it was a dog. A lost dog wouldn't be growling at me from the woods. Groundhog? Racoon? Whatever, it gave me a jolt of adrenaline, and I moved out into the street.
A young woman was running down the hill towards me and I tried to warn her about it, but she was one of those earbud wearing people with the glazed over eyes and the vacant expression that I will hereafter refer to as a "zombie," so she did not respond or seem to hear me. She probably didn't hear the growling, either.
37:43 for 3.5 miles or a 10:47 pace, right in there for a recovery run.
Thursday, August 02, 2012
Week 3, Day 4
Workout: Recovery Run
I did my Shady Lane route again, covering 3.43 miles in 38:06, or 11:06 pace. A little slower than Tuesday but Tuesday was a little too fast anyway, at least according to the charts.
My body is getting used to running in the morning without caffeine! I did not have any trouble getting out the door this morning. Actually went out a few minutes earlier than usual. Yeah, the first mile was hard but not miserable like a couple of weeks ago. It was a beautiful morning. I am totally remembering why I used to love running in the morning.
I am seeing some of the same people along the way each morning on these recovery jogs. Guess this is part of their schedule, too.
My quads are a little sore from yesterday but otherwise I did not have any particular pains.
I did my Shady Lane route again, covering 3.43 miles in 38:06, or 11:06 pace. A little slower than Tuesday but Tuesday was a little too fast anyway, at least according to the charts.
My body is getting used to running in the morning without caffeine! I did not have any trouble getting out the door this morning. Actually went out a few minutes earlier than usual. Yeah, the first mile was hard but not miserable like a couple of weeks ago. It was a beautiful morning. I am totally remembering why I used to love running in the morning.
I am seeing some of the same people along the way each morning on these recovery jogs. Guess this is part of their schedule, too.
My quads are a little sore from yesterday but otherwise I did not have any particular pains.
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