Ran the lake counter clockwise for some variety. Living large, I know... :)
Got out around noon, not a bad day, breezy and 65ish. A very comfortable run.
Just as I neared the Streetcar turnaround, I noticed another runner on the other side of the road, headed the same direction as me. Took me a second to realize it was the "Triathlon/Marathon Girl". I see her a couple of days a week, and she looks powerful and strong. (She also has a distinctive running style as well. :)) And I'm not up on my local runners as much as I should be, but I swear I've seen her in an issue of Northwest Runner. Anyway...
She caught me about a half mile later, and I was able to keep her within sight, even keeping my HR in check for about half the run. I finally lost her @ Speedy Reedy when I missed the light.
Good run, fellow runner!
Bailed out of my workout tonight since I feel pretty trashed. Off running tomorrow, but plan on going to the gym for something.
6.14 miles in 1:03:00 (10:15/mile) @ 141 bpm
9:49 @ 138
10:12 @ 141
10:11 @ 142
10:11 @ 141
10:26 @ 143
10:40 @ 143
0.14 - 10:30 @ 144
Tuesday, July 7, 2009
7/6 Run
Monday I got out a little past 1:30 since I had a meeting I had forgotten to budget the time for. Great day for a run, partly cloudy high 50s, low 60s temp wise. Nice break for the high 70s/low 80s we had on the weekend.
6.13 miles in 1:04:35 (10:31/mile) @ 142 bpm
Clockwise around the lake. Nothing spectacular run wise. First mile held out some hope for a fast run, but, not so much. Definitely off my feed thanks to the antibiotics.
Tentative plan for the next few weeks while I try to get back down from my current high of 183-185 is to run M, T, Th, F, and do workouts T, Th, S. I'm going to try to mix in some other cardio, and fun/experimental workouts, too. Bike, swim, row, whatever.
Then, once I've lopped of this last 10 pounds or so I'll start looking at the next marathon
6.13 miles in 1:04:35 (10:31/mile) @ 142 bpm
Clockwise around the lake. Nothing spectacular run wise. First mile held out some hope for a fast run, but, not so much. Definitely off my feed thanks to the antibiotics.
Tentative plan for the next few weeks while I try to get back down from my current high of 183-185 is to run M, T, Th, F, and do workouts T, Th, S. I'm going to try to mix in some other cardio, and fun/experimental workouts, too. Bike, swim, row, whatever.
Then, once I've lopped of this last 10 pounds or so I'll start looking at the next marathon
7/3 Short Workout
Decided to take advantage of the holiday and go to the gym and see Val workout. Dropped Kaitlyn off at Kids Club and we both went and started to work out.
I felt really light on my feet and energetic. The front planks weren't as miserable as normal, and the box jumps, especially the single leggers, were much easier than normal. Probably from only running 9 miles last week. :)
By the time I finished my core and leg stuff (about 45 minutes since we had left K) they were calling for us and I had to go home. It just wasn't Kaitlyn's day, when was pretty clingy to the playroom manager, and once more kids came in and she couldn't give here on-on-one she melted down.
We went home and settled down, and then I did 5 sets of 20 pushups, I was on my knees by the middle of the 3rd set, but they got done.
Then I got to spend my afternoon in the Dentists chair getting an unplanned root canal, for a tooth that had decided it had had enough.
Not entirely sure how a 45 minute workout can tear me up more than a marathon did, but this one did. It could be the antibiotics (which are royally playing hob with my system (random aches and pains, etc), just like the last dose), or it could be the time in the chair, but it really felt like the workout. Calves, abs, etc.
Initial Pushup Set: 33
2 sets as supersets
Front Planks - 80 seconds
Side Planks -50 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J1: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 3 sets - 10 reps each leg
J3: 24" PlyoBox Jumps - 10 reps
J2, P1, P2, P3, J1, P1, P2, P3, J1, J3x2
I felt really light on my feet and energetic. The front planks weren't as miserable as normal, and the box jumps, especially the single leggers, were much easier than normal. Probably from only running 9 miles last week. :)
By the time I finished my core and leg stuff (about 45 minutes since we had left K) they were calling for us and I had to go home. It just wasn't Kaitlyn's day, when was pretty clingy to the playroom manager, and once more kids came in and she couldn't give here on-on-one she melted down.
We went home and settled down, and then I did 5 sets of 20 pushups, I was on my knees by the middle of the 3rd set, but they got done.
Then I got to spend my afternoon in the Dentists chair getting an unplanned root canal, for a tooth that had decided it had had enough.
Not entirely sure how a 45 minute workout can tear me up more than a marathon did, but this one did. It could be the antibiotics (which are royally playing hob with my system (random aches and pains, etc), just like the last dose), or it could be the time in the chair, but it really felt like the workout. Calves, abs, etc.
Initial Pushup Set: 33
2 sets as supersets
Front Planks - 80 seconds
Side Planks -50 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
PlyoBox Step Ups and Jump Ups
P1: 18" PlyoBox Step and Hold - Front - 10 reps each leg
P2: 18" PlyoBox Step and Hold - Sideways - 10 reps each leg
P3: 18" PlyoBox Step and Hold - Sideways Twist - 10 reps each leg
J1: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 3 sets - 10 reps each leg
J3: 24" PlyoBox Jumps - 10 reps
J2, P1, P2, P3, J1, P1, P2, P3, J1, J3x2
Wednesday, July 1, 2009
7/1 Run - Recovery? Oops.
Went down to the locker room to change and realized I'd forgotten Garmy.
Decided to run the way my body felt, and just play it by ear. Intention was for a recovery run, but I let my cardiovascular system talk me into a fast run apparently. :)
I knew from the approximate splits I was running faster than I should, but it felt good, and I didn't want to. And apparently I accelerated in my stubbornness. :)
4.88 in 44:06 (9:02/mile) @ unknown bpm
9:37
13:00 (for 1.22)
12:39 (for 1.22)
8:50
Decided to run the way my body felt, and just play it by ear. Intention was for a recovery run, but I let my cardiovascular system talk me into a fast run apparently. :)
I knew from the approximate splits I was running faster than I should, but it felt good, and I didn't want to. And apparently I accelerated in my stubbornness. :)
4.88 in 44:06 (9:02/mile) @ unknown bpm
9:37
13:00 (for 1.22)
12:39 (for 1.22)
8:50
Tuesday, June 30, 2009
6/30 Run
Got out on Tuesday for a nice easy run with Blake out towards SPU.
Talked up a storm and tried to keep the HR down and be comfortable.
Left thigh mumbled a little towards the end, but nothing significant.
Was going to do between 3-5. Blake was voting for 5. I could have done the planned 5ish but we were moving slowly, and he had a 1:00 meeting, so we bailed out at about 2 miles and headed back in.
4.03 in 43:06 (10:42/mile) @ 139
10:25 @ 133
10:46 @ 141
11:00 @ 140
10:42 @ 142
155 feet @ 7:20 @ 169
Talked up a storm and tried to keep the HR down and be comfortable.
Left thigh mumbled a little towards the end, but nothing significant.
Was going to do between 3-5. Blake was voting for 5. I could have done the planned 5ish but we were moving slowly, and he had a 1:00 meeting, so we bailed out at about 2 miles and headed back in.
4.03 in 43:06 (10:42/mile) @ 139
10:25 @ 133
10:46 @ 141
11:00 @ 140
10:42 @ 142
155 feet @ 7:20 @ 169
Saturday, June 27, 2009
RnR Seattle Results
As usual, race report to follow.
Chip Time: 4:11:47 (9:37/mile) @ 167 bpm avg.
Works out to a shiny new PR by lopping 21:11 off my 2008 Seattle time.
Chip Time: 4:11:47 (9:37/mile) @ 167 bpm avg.
Works out to a shiny new PR by lopping 21:11 off my 2008 Seattle time.
Friday, June 26, 2009
RnR Seattle Goals
I've been, thanks to the week of brain melting training I just finished, mostly able to not obsess about goals and taper madness. Now that I'm sitting in the airport trying to get caught up, with 12 hours or so to go till the race, I'm starting to get caught up.
Plane gets in at 10pm, then I'm headed to a HoJo's about a mile from the start to get what sleep I can, and I hope and pray they have their shit together when I get up and head over there at 5am-ish and I can pick up my packet at Customer Service as promised.
So despite the altitude and hills in Denver effing with my head, I think that I'm adequately recovered from the half, and think that the half might actually be an accurate indicator of my capabilities.
Below is a chart comparing the pacing of Seattle to the Beach To Chowder Half. Admittedly the half is a HALF, but I am obviously much stronger across a longer distance. And I think that might extend throuoght the whole marathon.
http://www.aaron-cunningham.com/marathon_comparison.JPG
The next image is a comparison using McMillan across a set of ranges. Bold are actual race/time trial results.
Last year I thought was capable of the 3:50ish finish my 10K time predicted. Obviously from the final result, not so much. If you look at the 2 mile time trial I did basically randomly, and the half, I seem to be much stronger and more consistent than last year. I would certainly hope so. If 2 18 miles, and 5 20 milers (3 in 56 mile weeks) don't do it, nothing will. :)
http://www.aaron-cunningham.com/mcmillan_comp.JPG
I'm pretty sure this means I'm going to be more capable into the longer distance. I've decided that my goal is going to be to shoot for the 3:50 goal time. I'll pace at 8:50ish (slightly less than 3:50 pace) until the half. I think that should map to between 153 or 155 heart-rate wise, and I've done at least 18 at that HR with no problems. At the half I'll formally reevaluate, and then again formally at 20 or so. If I fall apart, then I do, and we adjust as needed.
I paid money to do this, I'll be damned if I'm not going to go for this in a reasonable sane manner. I'm not throwing this all to the winds, but I'm not paying 100 bucks for a 143bpm (75%MHR) training run with a 4:30 finish as I interpreted Eric's advice to me (even if 143 is my supposed lactate threshold)(or I don't understand LT, which is entirely possible), when empirical evidence says I should be capable of better. If I'm not then I'll have learned a lot, and unless things go horribly pear-shaped, I'll still lop some time off my PR. :)
So; formally calling out my goals in order:
Finish
Beat current PR of 4:32:58
Finish at originally projected 4:15 or under
Break 4:00
Closer to 3:50 than 4:00
Let's do this thing!
Plane gets in at 10pm, then I'm headed to a HoJo's about a mile from the start to get what sleep I can, and I hope and pray they have their shit together when I get up and head over there at 5am-ish and I can pick up my packet at Customer Service as promised.
So despite the altitude and hills in Denver effing with my head, I think that I'm adequately recovered from the half, and think that the half might actually be an accurate indicator of my capabilities.
Below is a chart comparing the pacing of Seattle to the Beach To Chowder Half. Admittedly the half is a HALF, but I am obviously much stronger across a longer distance. And I think that might extend throuoght the whole marathon.
http://www.aaron-cunningham.com/marathon_comparison.JPG
The next image is a comparison using McMillan across a set of ranges. Bold are actual race/time trial results.
Last year I thought was capable of the 3:50ish finish my 10K time predicted. Obviously from the final result, not so much. If you look at the 2 mile time trial I did basically randomly, and the half, I seem to be much stronger and more consistent than last year. I would certainly hope so. If 2 18 miles, and 5 20 milers (3 in 56 mile weeks) don't do it, nothing will. :)
http://www.aaron-cunningham.com/mcmillan_comp.JPG
I'm pretty sure this means I'm going to be more capable into the longer distance. I've decided that my goal is going to be to shoot for the 3:50 goal time. I'll pace at 8:50ish (slightly less than 3:50 pace) until the half. I think that should map to between 153 or 155 heart-rate wise, and I've done at least 18 at that HR with no problems. At the half I'll formally reevaluate, and then again formally at 20 or so. If I fall apart, then I do, and we adjust as needed.
I paid money to do this, I'll be damned if I'm not going to go for this in a reasonable sane manner. I'm not throwing this all to the winds, but I'm not paying 100 bucks for a 143bpm (75%MHR) training run with a 4:30 finish as I interpreted Eric's advice to me (even if 143 is my supposed lactate threshold)(or I don't understand LT, which is entirely possible), when empirical evidence says I should be capable of better. If I'm not then I'll have learned a lot, and unless things go horribly pear-shaped, I'll still lop some time off my PR. :)
So; formally calling out my goals in order:
Finish
Beat current PR of 4:32:58
Finish at originally projected 4:15 or under
Break 4:00
Closer to 3:50 than 4:00
Let's do this thing!
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