On the road right on schedule @ 0550, for a good run, in the low 60s.
12.11 miles in 2:06:44 (10:28/mile) @ 141 bpm
last week was
12.11 in 2:07:19 (10:30/mile) @ 140 bpm
This run was one more confirmation that I really don't run as well after a day off. At least for a morning run, anyway. i fetl kind of 'stumpy' all run. Never felt like I got into a good rhythm. Loved the pair of speedy miles down Bothell-Everett Highway.
I'm having a lot less trouble drinking all the water I'm hauling along now that it's getting warmer. I'm probably going to need to start adding nuun to my water again in the near future.
Used honey again for fuel, at 4, 7, and 10 as usual. Seemed to notice the pep a little sooner this run than last weeks. Maybe my body is getting used to it as a on the run fuel source? Pit stop at 8.5 as usual.
Think I'm finally getting a handle on switching shoes between runs. I can feel the difference between the pairs now too.
First time wearing sunglasses in a run. Not sure why I've been putting that on. Really relaxed my face, and was much more comfortable.
My Mom pointed out that most people under apply their sunscreen. I've been doing OK on my arms and legs, but my face is a little iffy. I decided to use the spry stuff on arms and legs as usual, and use cream on my face. Seems to have worked better.
-------------------------------------
Decided to save my legs for Sunday, and did 2 sets of core and 3 sets of upper body. No legs.
Initial Pushup Set: 34
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
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 35#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 27.5#
SB2: Free Motion Pulldowns - 12 Reps @ 27.5#
SS1: Overhead (Shoulder) Press - 10 reps @ 27.5#
SS2: Shoulder Abduction - 12 reps @ 8#
Standing Bicep Curls - Alternating Arms - 2 sets, 10 reps/arm @ 27.5#
No chinups and pullups.
Bodyweight Dips
10, 10, 6
Saturday, May 30, 2009
Friday, May 29, 2009
5/28 Run and Workout
Thursdays run was sweet. Two PRs in this week! 6.11 miles in 1:01:34 (10:04/mile) @ 141 bpm
Got caught by the effing Fremont Bridge. Hit it just as the horn sounded and the stop lights went on. I did the right thing and stopped. Could have made it across before the drawbridge went up and wish I had. 5 minutes of standing around really stole my mojo. And Garmy lost his effing mind when he went to sleep because we were standing around. Mile splits were all screwed up after that, but I think the raw run length is valid.
First mile was great! 9:34/mile. The only one I have valid data for.
Finally rotating my shoes. Ran in pair 2 for a full week to break them in, and now I'm finally remember to alternate them a little. I'm not used to having multiple pairs of shoes to work with.
------------------------------------------------------
C2 Rowing Machine - 500 meters on 10 in 1:54.
Initial Pushup Set: 33
2 sets as supersets
Front Planks - 70 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
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 35#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 27.5#
SB2: Free Motion Pulldowns - 12 Reps @ 27.5#
SS1: Overhead (Shoulder) Press - 10 reps @ 27.5#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps
Standing Bicep Curls - Alternating Arms - 2 sets, 10 reps/arm @ 27.5#
No chinups and pullups.
Bodyweight Dips
10, 10, 4
Got caught by the effing Fremont Bridge. Hit it just as the horn sounded and the stop lights went on. I did the right thing and stopped. Could have made it across before the drawbridge went up and wish I had. 5 minutes of standing around really stole my mojo. And Garmy lost his effing mind when he went to sleep because we were standing around. Mile splits were all screwed up after that, but I think the raw run length is valid.
First mile was great! 9:34/mile. The only one I have valid data for.
Finally rotating my shoes. Ran in pair 2 for a full week to break them in, and now I'm finally remember to alternate them a little. I'm not used to having multiple pairs of shoes to work with.
------------------------------------------------------
C2 Rowing Machine - 500 meters on 10 in 1:54.
Initial Pushup Set: 33
2 sets as supersets
Front Planks - 70 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
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 35#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 27.5#
SB2: Free Motion Pulldowns - 12 Reps @ 27.5#
SS1: Overhead (Shoulder) Press - 10 reps @ 27.5#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps
Standing Bicep Curls - Alternating Arms - 2 sets, 10 reps/arm @ 27.5#
No chinups and pullups.
Bodyweight Dips
10, 10, 4
Wednesday, May 27, 2009
5/27 Med Long Run
Wednesday's run was 12.25 miles in 2:08:45 (10:30/mile) @ 140 bpm. A full 30 seconds faster than last week's run. Not sure what id did differently, but I suppose it's just that I'm getting back into the swing of workouts
Legs were surprisingly perky. I had my doubts in the morning after getting off the bus, but once I got moving I had a pretty good run, obviously.
Started out with Jim, slower than I would normally. I think it may have helped later in the run. That whole don't go out too fast thing. Even if it's within an acceptable heart rate.
Used honey again as in run nutrition. Seems to be working pretty well. Watered down and shaken up the flavor isn't too intense, and it's a boatload cheaper than gels.
Legs were surprisingly perky. I had my doubts in the morning after getting off the bus, but once I got moving I had a pretty good run, obviously.
Started out with Jim, slower than I would normally. I think it may have helped later in the run. That whole don't go out too fast thing. Even if it's within an acceptable heart rate.
Used honey again as in run nutrition. Seems to be working pretty well. Watered down and shaken up the flavor isn't too intense, and it's a boatload cheaper than gels.
Tuesday, May 26, 2009
5/26 Run and Workout
The regular clockwise run around the lake:
6.11 miles in 1:02:10 (10:10/mile) @ 141 bpm
Got myself a shiny new PR for this run. Yay!
Wind was coming in, a precursor to predicted rain. Which never showed up. Low 60s and sunny. A very pleasant run. Need to take a look at my sunscreen. The stuff I'm currently using must not be quite high enough in SPF.
Splits:
9:23 @ 140
10:22 @ 142
10:14 @ 142
10:38 @ 142
10:37 @ 142
9:52 @ 142
0.11 - 9:38 @ 143
------------------------------------------------------
Added some bicep curls to the routine for some variety.
C2 Rowing Machine - 500 meters on 10 in 1:50.
Initial Pushup Set: 23 <- Not sure what happened here. Rest of workout was really strong. Too soon after rowing?
2 sets as supersets
Front Planks - 70 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
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 35#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 25#
SB2: Free Motion Pulldowns - 12 Reps @ 25#
SS1: Overhead (Shoulder) Press - 10 reps @ 25#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps
Standing Bicep Curls - Alternating Arms - 2 sets, 10 reps/arm @ 25#
No chinups and pullups.
Bodyweight Dips <- Yeehah! not sure where this comae from, but I'll take it!
10, 10, 4
6.11 miles in 1:02:10 (10:10/mile) @ 141 bpm
Got myself a shiny new PR for this run. Yay!
Wind was coming in, a precursor to predicted rain. Which never showed up. Low 60s and sunny. A very pleasant run. Need to take a look at my sunscreen. The stuff I'm currently using must not be quite high enough in SPF.
Splits:
9:23 @ 140
10:22 @ 142
10:14 @ 142
10:38 @ 142
10:37 @ 142
9:52 @ 142
0.11 - 9:38 @ 143
------------------------------------------------------
Added some bicep curls to the routine for some variety.
C2 Rowing Machine - 500 meters on 10 in 1:50.
Initial Pushup Set: 23 <- Not sure what happened here. Rest of workout was really strong. Too soon after rowing?
2 sets as supersets
Front Planks - 70 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
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 35#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 25#
SB2: Free Motion Pulldowns - 12 Reps @ 25#
SS1: Overhead (Shoulder) Press - 10 reps @ 25#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps
Standing Bicep Curls - Alternating Arms - 2 sets, 10 reps/arm @ 25#
No chinups and pullups.
Bodyweight Dips <- Yeehah! not sure where this comae from, but I'll take it!
10, 10, 4
5/24 Long Run
Sunday was a tough 20 miles in 3:20:35 (10:31/mile) @ 141 bpm. Quads were pretty tired. Upper body didn't loosen up and stop complaining until about 5 miles in, which was annoying.
Good pace, withing 2 seconds/mile of Saturday, which is nice and consistent with all the other me/long run pairs, which is nice.
Need to do some research into BCAAs and endurance athletics. I've seen some things that imply that for over 3 hours they can improve performance.
Another run to experiment with different fueling methods, since I couldn't find a second gel flask. Honey for 3 doses, Fig Newtons for 2 doses (worked great, if a bit dry), and a PowerBar GEL Strawberry-Banana I picked up to fill the gap at Fred Meyer the night before.
Had a nice epiphany about weight after the run, or maybe on Monday. I've been a little bothered that my weight has been going up (180.2 from 170.4) since the last marathon, and that I'm going to have to lose all the weight over the couple of months after RnR Seattle. Then I looked at my body fat percentage. Same as the last marathon. Which means that only ~2 pounds of this weight is garbage. The rest is mass from all the lifting! Yay! A good reminder that it's not just about a number. It's about two. :)
Good pace, withing 2 seconds/mile of Saturday, which is nice and consistent with all the other me/long run pairs, which is nice.
Need to do some research into BCAAs and endurance athletics. I've seen some things that imply that for over 3 hours they can improve performance.
Another run to experiment with different fueling methods, since I couldn't find a second gel flask. Honey for 3 doses, Fig Newtons for 2 doses (worked great, if a bit dry), and a PowerBar GEL Strawberry-Banana I picked up to fill the gap at Fred Meyer the night before.
Had a nice epiphany about weight after the run, or maybe on Monday. I've been a little bothered that my weight has been going up (180.2 from 170.4) since the last marathon, and that I'm going to have to lose all the weight over the couple of months after RnR Seattle. Then I looked at my body fat percentage. Same as the last marathon. Which means that only ~2 pounds of this weight is garbage. The rest is mass from all the lifting! Yay! A good reminder that it's not just about a number. It's about two. :)
Saturday, May 23, 2009
5/23 Med Long Run and Workout
Saturdays run was the traditional Saturday course (all the better to compare you, my pretty...) 12.11 miles in 2:07:19 (10:30/mile) @ 140 bpm
I expected closer to 10:15/mile, but apparently 10:30 is the current cruising speed once I get past the first 5 or 6 miles.
Stopped Friday night and picked up a GU flask and Hammer Gel (in Orange) in bulk. Decided to try using honey instead. Worked pretty well. 3 100 calorie 'servings', plus some water, and by mile 4 it was a nice thin aerated mix. Worked pretty well.
Spent the rest of Saturday hanging out with the neighbors at their garage sale, got the lawn mowed (Val actually) and weed whacked, pulled a pair of tough Rhody stumps and finished Seven Pounds.
As an aside, the stump pulling was totally a demonstration of functional strength/fitness. Beyond the chopping and digging, the pulling and then the squatting/deadlifting to pickup the 60# stumps and carry them across the yard. Yay strength training!
-------------------------------------
Decided to save my legs for Sunday, and did 3 sets of the upper body exercises.
Initial Pushup Set: 40
2 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
2 sets of Side Planks
50, 50
3 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 35#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 25#
SB2: Free Motion Pulldowns - 12 Reps @ 25#
SS1: Overhead (Shoulder) Press - 10 reps @ 25#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps
No chinups and pullups.
Bodyweight Dips
10, 5
I expected closer to 10:15/mile, but apparently 10:30 is the current cruising speed once I get past the first 5 or 6 miles.
Stopped Friday night and picked up a GU flask and Hammer Gel (in Orange) in bulk. Decided to try using honey instead. Worked pretty well. 3 100 calorie 'servings', plus some water, and by mile 4 it was a nice thin aerated mix. Worked pretty well.
Spent the rest of Saturday hanging out with the neighbors at their garage sale, got the lawn mowed (Val actually) and weed whacked, pulled a pair of tough Rhody stumps and finished Seven Pounds.
As an aside, the stump pulling was totally a demonstration of functional strength/fitness. Beyond the chopping and digging, the pulling and then the squatting/deadlifting to pickup the 60# stumps and carry them across the yard. Yay strength training!
-------------------------------------
Decided to save my legs for Sunday, and did 3 sets of the upper body exercises.
Initial Pushup Set: 40
2 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
2 sets of Side Planks
50, 50
3 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 35#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 25#
SB2: Free Motion Pulldowns - 12 Reps @ 25#
SS1: Overhead (Shoulder) Press - 10 reps @ 25#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps
No chinups and pullups.
Bodyweight Dips
10, 5
Thursday, May 21, 2009
5/21 Run and Workout
Ran the loop around the lake again on Thursday. Tempted by the idea of running counterclockwise for some variety. And because I started the run figuring it would be slow, so why not. :) . Next week I think.
Despite some tiredness, soreness , aches pain etc left over from yesterday...
6.13 miles in 1:02:45 (10:15/mile) @ 141 bpm
9:32 @ 139
10:02 @ 142
10:13 @ 143
10:48 @ 143
10:51 @ 142
10:03 @ 142
0.13 - 10:02 @ 143
My legs are back! Yay. I beat them up again this evening. Hopefully the rest day on Friday will let me have a good run on Saturday. Which I'll work out after...And have a slow run on Sunday? Hmmm.... May want to rethink this one. Maybe two days is enough.
I discovered recently that you can't do a manual lap when you have the autolap feature engaged in Garmy. Annoying. I was hoping to use it to mark some of last weekends test runs.
Question to figure out: Can you disable alarms on Garmy during workout? I'd potentially like to start the first 20 miles of the marathon at HR, and then wing it the last 6.2. Hmmmm. Maybe set it up as a custom workout....
Really wanted to burn off some stress Wednesday night. But I'd already done 12. Nope, gonna have to wait. :) I guess that's the problem with running as stress relief when you're in training. :)
------------------------------------------------------
Tough workout. Got home feeling pretty beat up.
Most amusing was watching the guy in the hoodie doing his entire workout with his hood up. Including jumping rope. He just tied it tighter.
C2 Rowing Machine - ? meters on 10 in 2:15. (The C2 I got on has a nonfunctional display. Worked consistently hard for the block of time.)
Initial Pushup Set: 32
2 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
2 sets of Side Planks
50, 50
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
J: 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
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 35#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 25#
SB2: Free Motion Pulldowns - 12 Reps @ 25#
SS1: Overhead (Shoulder) Press - 10 reps @ 25#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps
No chinups and pullups.
Bodyweight Dips
10, 5
Despite some tiredness, soreness , aches pain etc left over from yesterday...
6.13 miles in 1:02:45 (10:15/mile) @ 141 bpm
9:32 @ 139
10:02 @ 142
10:13 @ 143
10:48 @ 143
10:51 @ 142
10:03 @ 142
0.13 - 10:02 @ 143
My legs are back! Yay. I beat them up again this evening. Hopefully the rest day on Friday will let me have a good run on Saturday. Which I'll work out after...And have a slow run on Sunday? Hmmm.... May want to rethink this one. Maybe two days is enough.
I discovered recently that you can't do a manual lap when you have the autolap feature engaged in Garmy. Annoying. I was hoping to use it to mark some of last weekends test runs.
Question to figure out: Can you disable alarms on Garmy during workout? I'd potentially like to start the first 20 miles of the marathon at HR, and then wing it the last 6.2. Hmmmm. Maybe set it up as a custom workout....
Really wanted to burn off some stress Wednesday night. But I'd already done 12. Nope, gonna have to wait. :) I guess that's the problem with running as stress relief when you're in training. :)
------------------------------------------------------
Tough workout. Got home feeling pretty beat up.
Most amusing was watching the guy in the hoodie doing his entire workout with his hood up. Including jumping rope. He just tied it tighter.
C2 Rowing Machine - ? meters on 10 in 2:15. (The C2 I got on has a nonfunctional display. Worked consistently hard for the block of time.)
Initial Pushup Set: 32
2 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
2 sets of Side Planks
50, 50
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
J: 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
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 35#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 25#
SB2: Free Motion Pulldowns - 12 Reps @ 25#
SS1: Overhead (Shoulder) Press - 10 reps @ 25#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps
No chinups and pullups.
Bodyweight Dips
10, 5
Wednesday, May 20, 2009
5/20 Med Long Run
Wednesdays run was two very tough laps around the lake. I absolutely blame the workout on Tuesday night. My legs were just dead. I wanted to call it a day after the first lap. By the last 2 miles my quads ached on the downhills and my hamstrings ached on the uphills. Glad to be done running. :) Apparently, my strategy of running 12 on Saturday and 20 on Sunday isn't the way to get that 'running on tired legs' feeling. :)
Saw an old coworker, Jake, who heckled me a bit about my water belt and pouches full of gear an such. Not too worried about it. If I could run 12 in 1:20 I'd dispense with them too. :)
Some big yachts at the Daedalus dock, but I can't for the life of me remember their names. Really big though. :)
Went to the local bike shop Tuesday night to get some GUs . Ended up with Hammer Gels again, since they were out of GU. Noticed for the first time that you can by Hammer Gel in bulk, for a significant cost reduction ($20 for 26 servings. ~$.76/serving)
That let to the realization that even when I'm good and buy my GUs in the box, it's expensive to run long if you fuel with GUs. 6 GUs is between $6-$9. I think the bulk gel in a flask isn't a bad idea. Or, I start figuring out how to run with less fuel, or come up with an alternate fuel source.
I suspect Gatorade would be cheaper, but I really like just running with water (possibly with nuun for electrolytes) .
Ate the 4 Hammer Gels I got on Tuesday at 3.5, 6, 8 and 10. Tried Raspberry, Orange, Apple Cinnamon and Chocolate. Raspberry seemed to be the best of the four. Good fruit flavor. Orange was a bust, Chocolate seems thicker than the others (just as it does for GU) and Apple Cinnamon was too cinnamonny.
12.26 miles in 2:14:52 (10:59/mile) @ 141 bpm
Saw an old coworker, Jake, who heckled me a bit about my water belt and pouches full of gear an such. Not too worried about it. If I could run 12 in 1:20 I'd dispense with them too. :)
Some big yachts at the Daedalus dock, but I can't for the life of me remember their names. Really big though. :)
Went to the local bike shop Tuesday night to get some GUs . Ended up with Hammer Gels again, since they were out of GU. Noticed for the first time that you can by Hammer Gel in bulk, for a significant cost reduction ($20 for 26 servings. ~$.76/serving)
That let to the realization that even when I'm good and buy my GUs in the box, it's expensive to run long if you fuel with GUs. 6 GUs is between $6-$9. I think the bulk gel in a flask isn't a bad idea. Or, I start figuring out how to run with less fuel, or come up with an alternate fuel source.
I suspect Gatorade would be cheaper, but I really like just running with water (possibly with nuun for electrolytes) .
Ate the 4 Hammer Gels I got on Tuesday at 3.5, 6, 8 and 10. Tried Raspberry, Orange, Apple Cinnamon and Chocolate. Raspberry seemed to be the best of the four. Good fruit flavor. Orange was a bust, Chocolate seems thicker than the others (just as it does for GU) and Apple Cinnamon was too cinnamonny.
12.26 miles in 2:14:52 (10:59/mile) @ 141 bpm
Tuesday, May 19, 2009
5/19 Run and Workout
Ran with Jim on Tuesday for part of the run around the lake. For first ~2.5 miles or so, anyway. His feet started bothering him, we walked for while and they didn't come back , so he sent me on my way. Very comfortable run in the low 50s and sunny.
Is it bad that I didn't want to run with Jim once I realized I could run faster than him? :) The slowness messed up my pace average for the week. :)
6.15 miles in 1:03:57 (10:25/mile) @ 137 bpm (<<---note the low bpm here)
10:18 @ 134
10:44 @ 137
11:15 @ 129 (And here... :))
10:19 @ 141 (Can we see where I left Jim on the side of the road? :) )
10:21 @ 142
09:35 @ 143
09:55 @ 143
-------------------------------
Bumped my weights up on Chest Presses, shoulder exercises, and actually got better on side planks. Spent some quality tome doing Box Jumps too. 3 sets of single leggers, and 2 sets of 24" (which I thinkis higher than that, need to measure). And a full set of 10 bodyweight dips. Yay me!
C2 Rowing Machine - 500 meters on 3.5 in 2:02. (Tried it at 3.5. And got slower. I think it's actually easier at 10.)
Initial Pushup Set: 32
2 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
2 sets of Side Planks
50, 50
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
J: 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
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 35#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 25#
SB2: Free Motion Pulldowns - 12 Reps @ 25#
SS1: Overhead (Shoulder) Press - 10 reps @ 25#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps
No chinups and pullups.
Bodyweight Dips
10, 4
Is it bad that I didn't want to run with Jim once I realized I could run faster than him? :) The slowness messed up my pace average for the week. :)
6.15 miles in 1:03:57 (10:25/mile) @ 137 bpm (<<---note the low bpm here)
10:18 @ 134
10:44 @ 137
11:15 @ 129 (And here... :))
10:19 @ 141 (Can we see where I left Jim on the side of the road? :) )
10:21 @ 142
09:35 @ 143
09:55 @ 143
-------------------------------
Bumped my weights up on Chest Presses, shoulder exercises, and actually got better on side planks. Spent some quality tome doing Box Jumps too. 3 sets of single leggers, and 2 sets of 24" (which I thinkis higher than that, need to measure). And a full set of 10 bodyweight dips. Yay me!
C2 Rowing Machine - 500 meters on 3.5 in 2:02. (Tried it at 3.5. And got slower. I think it's actually easier at 10.)
Initial Pushup Set: 32
2 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
2 sets of Side Planks
50, 50
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
J: 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
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 35#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 25#
SB2: Free Motion Pulldowns - 12 Reps @ 25#
SS1: Overhead (Shoulder) Press - 10 reps @ 25#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps
No chinups and pullups.
Bodyweight Dips
10, 4
Sunday, May 17, 2009
5/17 Med Long Run
Sunday was a short 13 miler. I decided that to run all of the two loops that make up my theoretical race course, especially since I've been avoiding the hill at the bottom of Seattle Hill Road, and I really need to see if it was as unpleasant as I thought it might be.
Got out and on the road just before 6, in a comfortable low 50s morning. The first file miles were amazing. Garmy the wonder watch lost his mind a little bit, so I'm not sure how accurate the splits are after the fact, but they were an amazing way to start the run.
Splits 1 thought 5:
9:39 @ 137
9:30 @ 142
10:00 @ 141
9:41 @ 141
9:45 @ 141
Just after the mile 5 chirp of the Garmin is the start of the hill on Seattle hill road. And it ws unpleasant. Nothing like a HR of 150. Walking. (Target is 143 or lower. I'll be darned if I'm going to effing STOP to get my HR down. :)) Hill Mile was 11:35/mile @ 143 (really, how is that even possible), next and subsequent were around 10:30/mile @ 141
The rest of the run was very nice, albeit a little slower than the first 5 miles. The loops still seem like a good idea. When I have more mileage I'll add the trail loop to things and see what it all looks like.
Only bad thing about this run is that like Saturdays run Garmy lost his effing mind, and some of the routes and data are so off they make things suspect. The 1500 foot mountain that is apparently in the rout is a little disconcerting too. I've never noticed it. Hmmmm.
13.06 miles 2:14:29 (10:17/mile) @ 141 bpm
Got out and on the road just before 6, in a comfortable low 50s morning. The first file miles were amazing. Garmy the wonder watch lost his mind a little bit, so I'm not sure how accurate the splits are after the fact, but they were an amazing way to start the run.
Splits 1 thought 5:
9:39 @ 137
9:30 @ 142
10:00 @ 141
9:41 @ 141
9:45 @ 141
Just after the mile 5 chirp of the Garmin is the start of the hill on Seattle hill road. And it ws unpleasant. Nothing like a HR of 150. Walking. (Target is 143 or lower. I'll be darned if I'm going to effing STOP to get my HR down. :)) Hill Mile was 11:35/mile @ 143 (really, how is that even possible), next and subsequent were around 10:30/mile @ 141
The rest of the run was very nice, albeit a little slower than the first 5 miles. The loops still seem like a good idea. When I have more mileage I'll add the trail loop to things and see what it all looks like.
Only bad thing about this run is that like Saturdays run Garmy lost his effing mind, and some of the routes and data are so off they make things suspect. The 1500 foot mountain that is apparently in the rout is a little disconcerting too. I've never noticed it. Hmmmm.
13.06 miles 2:14:29 (10:17/mile) @ 141 bpm
5/16 Run
Saturday the alarm went off at 5, and I decided to bail out of the workout after the run and went back to sleep for an hour. Got on road by 7ish. 45 at start, comfortably warmer at finish.
Decided that the biggest advantage to a down week is that I don't feel like I need to compare my runs to each other like I do during normal weeks. So, I drove into Mill Creek to run on the MCCA (Mill Creek Community Association) Trails in the center of town. After a suggestion from my father-in-law, these are under consideration for inclusion into my race, so I thought I ought to try it out and compare the reality to the map. And in some cases the reality is different from what's implied by the map.
The other goals were to get accurate mileage, which didn't happen thanks to Garmy (we'll go back out and try it again. : ), and to take some pictures of a run. And what better run to take pictures of than the closest to a trail run that I've done.
8.04 miles in 1:32:56 (11:33/mile) @ 141 bpm
This was a surprisingly tough run. The trails are in a valley in the center of Mill Creek and are full of short, 'sharp' hills. I found it very hard to get into my most efficient stride. I seemed to be favoring short, fast and 'choppy'. Obviously I've not spent a lot of time on 'trails. :)
Thank goodness for the PortaSan at the entry I used. This seems to be a recurring theme on my runs lately. How effing much am I drinking? And how did I make it through my Seattle without needing to take a break?
Here is a visual tour of about 2 miles of the trail run. Specifically, the loop that I'm thinking of using for the race. Probably more photos than I need to showcase this. :)
The view from Village Green Drive, as if you were running that loop. You'll be hanging the left.
And now we disappear into the woods for a while
A few steps further than the last picture. The path on the right of the picture is what you'll be on on the way out.
See, we're in a bowl here. That fun, steep path is one of the routes into the trails from one of the communities surrounding it.
Going straight. :) If you take the right you can bail out early. :)
Standing on the bridge in the previous picture, looking to the right, into the watershed.
Just after the bridge, hanging a right.
The big turn to the right. Left is a 1/2 mile path out of the trails, and to the base of Seattle Hill Road. Right lets us finish our loop.
Just after the sign above is another bridge. Not quite as attractive with stark white concrete holding the rocks together that doesn't seem to be weathering. But the view is nice
We're hanging a right at the turn. I'm heading straight temporarily to take care of a call of nature.
My savior, the PortaSan.
And now we're back to our regularly scheduled programming, and looking up the hill after the right.
Note that the concrete ends here, and there is no trail. The map says this is a part of the path.
This is the other side, back onto the trail, after a run through the ball field.
A reminder that you really are in the middle of a residential area.
The same spot, but looking to the right, into the trails.
In the distance you can see the playground that is the escape. :)
And the reverse of the view from the beginning, down the hill, to the left, left again and you're back on Village Green Drive
Decided that the biggest advantage to a down week is that I don't feel like I need to compare my runs to each other like I do during normal weeks. So, I drove into Mill Creek to run on the MCCA (Mill Creek Community Association) Trails in the center of town. After a suggestion from my father-in-law, these are under consideration for inclusion into my race, so I thought I ought to try it out and compare the reality to the map. And in some cases the reality is different from what's implied by the map.
The other goals were to get accurate mileage, which didn't happen thanks to Garmy (we'll go back out and try it again. : ), and to take some pictures of a run. And what better run to take pictures of than the closest to a trail run that I've done.
8.04 miles in 1:32:56 (11:33/mile) @ 141 bpm
This was a surprisingly tough run. The trails are in a valley in the center of Mill Creek and are full of short, 'sharp' hills. I found it very hard to get into my most efficient stride. I seemed to be favoring short, fast and 'choppy'. Obviously I've not spent a lot of time on 'trails. :)
Thank goodness for the PortaSan at the entry I used. This seems to be a recurring theme on my runs lately. How effing much am I drinking? And how did I make it through my Seattle without needing to take a break?
Here is a visual tour of about 2 miles of the trail run. Specifically, the loop that I'm thinking of using for the race. Probably more photos than I need to showcase this. :)
The view from Village Green Drive, as if you were running that loop. You'll be hanging the left.
And now we disappear into the woods for a while
A few steps further than the last picture. The path on the right of the picture is what you'll be on on the way out.
See, we're in a bowl here. That fun, steep path is one of the routes into the trails from one of the communities surrounding it.
Going straight. :) If you take the right you can bail out early. :)
Standing on the bridge in the previous picture, looking to the right, into the watershed.
Just after the bridge, hanging a right.
The big turn to the right. Left is a 1/2 mile path out of the trails, and to the base of Seattle Hill Road. Right lets us finish our loop.
Just after the sign above is another bridge. Not quite as attractive with stark white concrete holding the rocks together that doesn't seem to be weathering. But the view is nice
We're hanging a right at the turn. I'm heading straight temporarily to take care of a call of nature.
My savior, the PortaSan.
And now we're back to our regularly scheduled programming, and looking up the hill after the right.
Note that the concrete ends here, and there is no trail. The map says this is a part of the path.
This is the other side, back onto the trail, after a run through the ball field.
A reminder that you really are in the middle of a residential area.
The same spot, but looking to the right, into the trails.
In the distance you can see the playground that is the escape. :)
And the reverse of the view from the beginning, down the hill, to the left, left again and you're back on Village Green Drive
Thursday, May 14, 2009
5/14 Run and Workout
Worked from home today, so I decided to join Val at the gym and get my workout and run out of the way early, before I had to work on getting my job description together for our prospective aquirers, and then do real work.
Worktout was pretty standard and is documented below. Only thing new was having to use 45# dumbells for the squats, since someone was using the 40#s and I didn't want to wait. The legs aren't the problem with that weight. It's the upper body. I can hardly haul the darn things around. :)
The run was pretty tough. As you can see, it certainly didn't keep up with the first two runs of the week, but I'll happily blame two 'hard' days of running, a boat load of air squats on Tuesday, a leg intesinve workout, and no breakfast. :) That being said. Except for tired legs and some mild complaints from the major msucle groups it was a good run. Managing to avoid the rain tends to do that for me. :)
7.02 miles in 1:15:17 (10:43/mile) @ 141 bpm
-------------------------------
C2 Rowing Machine - 500 meters on 10 in 1:55. (Tried it at 5. I think it's actually easier at 10.)
Initial Pushup Set: 31
2 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
2 sets of Side Planks
40, 40
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
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg
J3: 24" PlyoBox Jumps - 10 reps
P1, P2, P3, J1, P1, P2, P3, J1
No single leg jumps, and not 24" jumps since the box was in use.
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 30#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 22.5#
SB2: Free Motion Pulldowns - 12 Reps @ 22.5#
SS1: Overhead (Shoulder) Press - 10 reps @ 22.5#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps
No chinups and pullups.
Bodyweight Dips
5, 1
Worktout was pretty standard and is documented below. Only thing new was having to use 45# dumbells for the squats, since someone was using the 40#s and I didn't want to wait. The legs aren't the problem with that weight. It's the upper body. I can hardly haul the darn things around. :)
The run was pretty tough. As you can see, it certainly didn't keep up with the first two runs of the week, but I'll happily blame two 'hard' days of running, a boat load of air squats on Tuesday, a leg intesinve workout, and no breakfast. :) That being said. Except for tired legs and some mild complaints from the major msucle groups it was a good run. Managing to avoid the rain tends to do that for me. :)
7.02 miles in 1:15:17 (10:43/mile) @ 141 bpm
-------------------------------
C2 Rowing Machine - 500 meters on 10 in 1:55. (Tried it at 5. I think it's actually easier at 10.)
Initial Pushup Set: 31
2 sets as supersets
Front Planks - 60 seconds
C1: Stability Ball Crunches (5 second hold) - 10 reps
C2: Stability Ball Forward Rolls (5 second hold) - 10 reps
2 sets of Side Planks
40, 40
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
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg
J3: 24" PlyoBox Jumps - 10 reps
P1, P2, P3, J1, P1, P2, P3, J1
No single leg jumps, and not 24" jumps since the box was in use.
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 30#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 22.5#
SB2: Free Motion Pulldowns - 12 Reps @ 22.5#
SS1: Overhead (Shoulder) Press - 10 reps @ 22.5#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 45#
SL2: Stability Ball Leg Extension - 12 reps
No chinups and pullups.
Bodyweight Dips
5, 1
Wednesday, May 13, 2009
5/13 Run
Ha, ha!!! Same pace again today! And on a different course) (Of course the pessimist in me says wait till tomorrow's run. :) )
It's a down week so only 6ish today
Definitely feeling the workout from last night in my legs . I should probably have my workouts spend more quality time on the upper half. Especially since I realized today that I forgot any core exercises.
6.21 miles in 1:03:43 (10:15/mile) @ 142 bpm
It's been a long time since I ran the loop around the 'block'. I've lost some of the tricks of the course. :) And I'd forgotten how long the gradual uphill at mile 4 can be.
I've been more tired than usual after the last two runs. The cardiovascular system is obviously improving, I hope the musculo-skeletal system can keep up. :)
Tried a new flesh tone, thick waterproof medical tape over my ankles that seems to be helping. It stays mostly sticky over the course of a 6 miler, but I think I may have to wrap around my whole ankle for longer runs.
It's a down week so only 6ish today
Definitely feeling the workout from last night in my legs . I should probably have my workouts spend more quality time on the upper half. Especially since I realized today that I forgot any core exercises.
6.21 miles in 1:03:43 (10:15/mile) @ 142 bpm
It's been a long time since I ran the loop around the 'block'. I've lost some of the tricks of the course. :) And I'd forgotten how long the gradual uphill at mile 4 can be.
I've been more tired than usual after the last two runs. The cardiovascular system is obviously improving, I hope the musculo-skeletal system can keep up. :)
Tried a new flesh tone, thick waterproof medical tape over my ankles that seems to be helping. It stays mostly sticky over the course of a 6 miler, but I think I may have to wrap around my whole ankle for longer runs.
Tuesday, May 12, 2009
5/12 Run and Workout
Weather.com said 47 and dark-cloudy. Got outside and it was sunny and gorgeous. Probably could have gotten away with SS Shirt. 50 and light-cloudy when I got back in.
Unquestionably a new PR. Last best was 10:40ish. Now... was it a fluke, or is the 6 week training block drop. :) We can hope. :)
6.11 miles in 1:02:40 (10:15/mile) @ 140 bpm (total time adjusted)
Garmin lost it's mind about .25 miles in, and completely rebooted itself or something, and completely hosed the first mile split. After some work exporting the session and rummaging around in the tcx file, I think the missing section was about .23 miles long, and took just over 2 minutes.
9:30 @ ??? <- SWAG
9:56 @ 140
9:53 @ 142
10:37 @ 142
10:35 @ 142
10:01 @ 143
0.11 - 9:50 @ 144
Walked back in with Bruce and chatted about his very unpleasant track workout.
Ordered new shoes this weekend from Kelly's Running Warehouse. Got 2 pairs since the fine folks at Mizuno are discontinuing my shoes (Wave Alchemy 8s). This is the second time (last time it was my ASICS Foundation 7s). I'll try out the new version in 6 months or so. :)
Interesting review in Running Times about the shoe. And interestingly one of the similar shoes was the ASICS Foundation 7s that I liked and got discontinued.
Now that I've run in the shoe, the comment about heavier runners needing a beefier forefoot actually makes sense. I'm fining that it helps me pay more attention to form and midfoot strike.
--------------------
Wanted to watch the Biggest Loser finale, since they might interview Laura from Absolut(ly) Fit since she paced Dane through the Country Music Marathon. Her post here.
Improvised a workout and did three sets of:
40 pushups (first set was all regular, the rest was mixed regular and knees)
50 Bodyweight Squats
50 Situps
10 Front StepUps each leg (used the 18" mantle of the fireplace)
10 Side StepUps each leg (used the 18" mantle of the fireplace)
Unquestionably a new PR. Last best was 10:40ish. Now... was it a fluke, or is the 6 week training block drop. :) We can hope. :)
6.11 miles in 1:02:40 (10:15/mile) @ 140 bpm (total time adjusted)
Garmin lost it's mind about .25 miles in, and completely rebooted itself or something, and completely hosed the first mile split. After some work exporting the session and rummaging around in the tcx file, I think the missing section was about .23 miles long, and took just over 2 minutes.
9:30 @ ??? <- SWAG
9:56 @ 140
9:53 @ 142
10:37 @ 142
10:35 @ 142
10:01 @ 143
0.11 - 9:50 @ 144
Walked back in with Bruce and chatted about his very unpleasant track workout.
Ordered new shoes this weekend from Kelly's Running Warehouse. Got 2 pairs since the fine folks at Mizuno are discontinuing my shoes (Wave Alchemy 8s). This is the second time (last time it was my ASICS Foundation 7s). I'll try out the new version in 6 months or so. :)
Interesting review in Running Times about the shoe. And interestingly one of the similar shoes was the ASICS Foundation 7s that I liked and got discontinued.
Now that I've run in the shoe, the comment about heavier runners needing a beefier forefoot actually makes sense. I'm fining that it helps me pay more attention to form and midfoot strike.
--------------------
Wanted to watch the Biggest Loser finale, since they might interview Laura from Absolut(ly) Fit since she paced Dane through the Country Music Marathon. Her post here.
Improvised a workout and did three sets of:
40 pushups (first set was all regular, the rest was mixed regular and knees)
50 Bodyweight Squats
50 Situps
10 Front StepUps each leg (used the 18" mantle of the fireplace)
10 Side StepUps each leg (used the 18" mantle of the fireplace)
Monday, May 11, 2009
5/10 Long Run
Got on the road on Sunday a little late at 6:15 or so. 45 when I left, so gloves, but 55 or more when I got back. Glad I remembered sunscreen for ears, nose and neck. :)
Like Saturdays run, not a bliss filled, running junkie type of run, but very pleasant. Lopping 5 minutes off my time for the same course (and 16 seconds a mile off my pace) in a week was exceptionally gratifying. :) Hopefully this wasn't the improvement for the last 6 week cycle. (Hey a boy can home. :))
20 miles in 3:38:15 (10:54/mile) @ 141 bpm
Last week was 3:43:27 (11:10/mile) @ 141 bpm
Pace track in Training Center is insanely variable, or it looks that way anyway. Especially compared to last week, where the pace appears to be much more controlled. Less run fast, then walk... The scale appears to be different though... hmmm...
Run was almost exactly the same pace as Saturday's 12 miler (as was last weeks). I guess this means something. :)
So, I do these Upright Dumbell Rows (can't find a visual example of the form that I was taught. (hold dumbells at waist height, with elbows slightly bent. Pull them back and rotate them around your body. You're trying to bring your should blades together without hunching your shoulders.) and it's one of those exercises that I do and wonder if it's really doing anything. I found the muscles when I tried demonstrating the move to a friend on Friday. Then I noticed on Saturday an ache in the same muscles around mile 10 and on. Apparently this is one of the muscle groups that moves your arms as you swing them. Wow, there is a point (running related) to the whole body training thing.
GUs at 4,7,10, 13, 16, and a little early at 18. Glad I took 6. The sixth was supposed to be a 'backup'. Apparently it's not long runs affecting my ability to do basic math. :)
Reread a Running Times article about being able to absorb more carbs if multisourced from different carb sources (i.e. not just glucose, but sucrose, fructose, etc...). Apparently you can consume more if you multisource. Nov08 issue. Page 22 if you follow the link. I'll have to take a look at that.
I love when it's not running that gives you twinges. The front of left calf is a little 'strained' doing effing yard work. Hauling the wheelbarrow up the yard and across the street to get rid of some dirt. Seems to be gone by the middle of Monday. Yay!
Next week is a down week, and the shin thing may just be my bodies way of telling me to lay off a little. I'm really happy I was able to finish this 'up' cycle to plan though. Now I have to figure out what the next one looks like. :) I may ask y'all at some point. :) Or if you want to offer input unsolicited, I'll take it. :)
Last 3 weeks:
4/20: 52.26 total; runs: 6, 9, 6, 12.1, 18.7; avg pace: 11:25/mile
4/27: 53.53 total; runs: 6, 9, 6, 12.1, 20; avg pace: 11:22/mile
5/4 : 53.36 total; runs: 6, 9, 6, 12.1, 20; avg pace: 10:57/mile
Like Saturdays run, not a bliss filled, running junkie type of run, but very pleasant. Lopping 5 minutes off my time for the same course (and 16 seconds a mile off my pace) in a week was exceptionally gratifying. :) Hopefully this wasn't the improvement for the last 6 week cycle. (Hey a boy can home. :))
20 miles in 3:38:15 (10:54/mile) @ 141 bpm
Last week was 3:43:27 (11:10/mile) @ 141 bpm
Pace track in Training Center is insanely variable, or it looks that way anyway. Especially compared to last week, where the pace appears to be much more controlled. Less run fast, then walk... The scale appears to be different though... hmmm...
Run was almost exactly the same pace as Saturday's 12 miler (as was last weeks). I guess this means something. :)
So, I do these Upright Dumbell Rows (can't find a visual example of the form that I was taught. (hold dumbells at waist height, with elbows slightly bent. Pull them back and rotate them around your body. You're trying to bring your should blades together without hunching your shoulders.) and it's one of those exercises that I do and wonder if it's really doing anything. I found the muscles when I tried demonstrating the move to a friend on Friday. Then I noticed on Saturday an ache in the same muscles around mile 10 and on. Apparently this is one of the muscle groups that moves your arms as you swing them. Wow, there is a point (running related) to the whole body training thing.
GUs at 4,7,10, 13, 16, and a little early at 18. Glad I took 6. The sixth was supposed to be a 'backup'. Apparently it's not long runs affecting my ability to do basic math. :)
Reread a Running Times article about being able to absorb more carbs if multisourced from different carb sources (i.e. not just glucose, but sucrose, fructose, etc...). Apparently you can consume more if you multisource. Nov08 issue. Page 22 if you follow the link. I'll have to take a look at that.
I love when it's not running that gives you twinges. The front of left calf is a little 'strained' doing effing yard work. Hauling the wheelbarrow up the yard and across the street to get rid of some dirt. Seems to be gone by the middle of Monday. Yay!
Next week is a down week, and the shin thing may just be my bodies way of telling me to lay off a little. I'm really happy I was able to finish this 'up' cycle to plan though. Now I have to figure out what the next one looks like. :) I may ask y'all at some point. :) Or if you want to offer input unsolicited, I'll take it. :)
Last 3 weeks:
4/20: 52.26 total; runs: 6, 9, 6, 12.1, 18.7; avg pace: 11:25/mile
4/27: 53.53 total; runs: 6, 9, 6, 12.1, 20; avg pace: 11:22/mile
5/4 : 53.36 total; runs: 6, 9, 6, 12.1, 20; avg pace: 10:57/mile
Saturday, May 9, 2009
5/9 Med Long Run
Started running around 0545, a comfortable, slightly overcast 46. It was mostly clear and slightly colder (45) by the time I finished. Shorts, LS top, (sleeves up by 2 miles in) and gloves. These gloves have been the best addition to my arsenal for cool weather.
A very good run, but not as good as last week as far as overall 'joy'/runners high level.
GUs at 4, 7, and 10. Pitstop at 7.5.
Spent and inordinate amount of time during the run thinking about the "Mill Creek Ultras (& Marathon)(&Supported Training Runs)" that I'm currently intrigued by. Seems like a lot of work, and I don;t know if I have the time or energy to actually do it, but expect to hear me work through some of this. :)
12.1 miles in 2:11:54 (10:54/mile) @ 140 bpm
Fastest split was mile 4 (a nice even downhill as you come down Bothell-Everett Highway) @ 10:01 @ 141 bpm
Last weeks was 12.22(?) in 2:16:11 (11:08/mile) @ 140 bpm
Week before was 12.1 in 2:18:27 (11:26/mile) @ 140 bpm
Mmmmm... Speed increases. :)
Went back out after I got back, and got cleaned up, and picked up some flowers for Val for Mothers Day, and cake mix, frosting and decorations for our day in the kitchen with Kaitlyn. Borrowed an activity from Nammy. Worked out very well. :)
Then we were able to spend the day playing, working in the yard, getting some stuff moved around in the garage, and then having our friends from across the street over to have some fun decorating the cupcakes from earlier in the day.
Oh, some notes for any male readers I may have. A lesson learned over the last 11 years. :) None of these came up today. :)
Don't make your wife/SO put the flowers you bought her into vases herself. :)
Some useful tips from my wife (who worked for a florist in high school):
Recut the ends of tulips before you put them in the vase.
Wash tulips before you vase them. They are surprisingly dirty.
Take the pistils off of lilys. They stain pretty badly if you don't
A very good run, but not as good as last week as far as overall 'joy'/runners high level.
GUs at 4, 7, and 10. Pitstop at 7.5.
Spent and inordinate amount of time during the run thinking about the "Mill Creek Ultras (& Marathon)(&Supported Training Runs)" that I'm currently intrigued by. Seems like a lot of work, and I don;t know if I have the time or energy to actually do it, but expect to hear me work through some of this. :)
12.1 miles in 2:11:54 (10:54/mile) @ 140 bpm
Fastest split was mile 4 (a nice even downhill as you come down Bothell-Everett Highway) @ 10:01 @ 141 bpm
Last weeks was 12.22(?) in 2:16:11 (11:08/mile) @ 140 bpm
Week before was 12.1 in 2:18:27 (11:26/mile) @ 140 bpm
Mmmmm... Speed increases. :)
Went back out after I got back, and got cleaned up, and picked up some flowers for Val for Mothers Day, and cake mix, frosting and decorations for our day in the kitchen with Kaitlyn. Borrowed an activity from Nammy. Worked out very well. :)
Then we were able to spend the day playing, working in the yard, getting some stuff moved around in the garage, and then having our friends from across the street over to have some fun decorating the cupcakes from earlier in the day.
Oh, some notes for any male readers I may have. A lesson learned over the last 11 years. :) None of these came up today. :)
Don't make your wife/SO put the flowers you bought her into vases herself. :)
Some useful tips from my wife (who worked for a florist in high school):
Recut the ends of tulips before you put them in the vase.
Wash tulips before you vase them. They are surprisingly dirty.
Take the pistils off of lilys. They stain pretty badly if you don't
Thursday, May 7, 2009
5/7 Run and Workout
It was 51 when I left, 55 when I got back. Very comfortable, no rain!
I could have gotten away with Short Sleeved shirt, probably.
My legs really tired this run. I worked through it, obviously. I could feel them after the first half mile. just a little leaden and sluggish.
I missed the 4/4 Run around the lake @ 10:40/mile @ 136 bpm. So Tuesdays run ins nt a 'PR'. An new goal!
ANT/Training Center Problem won't sync with Garmin, which is annoying. And of course, it went away right after I started to type this blog post.
6.13 miles in 1:08:21 (11:09/mile) @ 140 bpm
1 - 10:35 @ 140
2 - 10:51 @ 140
3 - 10:58 @ 140
4 - 11:48 @ 142
5 - 11:44 @ 142
6 - 11:10 @ 141
0.13 - 10:03 @ 145
I can't believe how much fitness I've lost since the last workout on 4/8 ( a full month ago).
Decided not to do the One Legged Box Jumps until i get some leg strength/power back. Strongly reminded about how tired my legs were from the run, and how much weaker my left leg is than my right during the step ups.
Almost couldn't finish the second set of shoulder presses, and had to reast a huge about in the shoulder abduction exercises.
Bailed on Chinups, Pullups, and Dips. It just wasn't safe.
----------------------------------------------
C2 Rowing Machine - 500 meters on 10 in 1:54 (Glutes just burned. Went out too fast. Lost momentum in the middle and lost my time. Was on pace for 1:45/500m and then I changed something)
Initial Pushup Set: 27 (last highest was 36)
2 sets of Side Planks
45, 45 (I still hate side planks.)
2 sets as supersets
Front Planks - 60 seconds (down from 80 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
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg
J3: 24" PlyoBox Jumps - 10 reps
P1, P2, P3, J1, P1, P2, P3, J1, J3
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 30#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 22.5#
SB2: Free Motion Pulldowns - 12 Reps @ 22.5#
SS1: Overhead (Shoulder) Press - 10 reps @ 22.5#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 40#
SL2: Stability Ball Leg Extension - 12 reps
1x10@45 Deadlifts (just to strech out my back)
I could have gotten away with Short Sleeved shirt, probably.
My legs really tired this run. I worked through it, obviously. I could feel them after the first half mile. just a little leaden and sluggish.
I missed the 4/4 Run around the lake @ 10:40/mile @ 136 bpm. So Tuesdays run ins nt a 'PR'. An new goal!
ANT/Training Center Problem won't sync with Garmin, which is annoying. And of course, it went away right after I started to type this blog post.
6.13 miles in 1:08:21 (11:09/mile) @ 140 bpm
1 - 10:35 @ 140
2 - 10:51 @ 140
3 - 10:58 @ 140
4 - 11:48 @ 142
5 - 11:44 @ 142
6 - 11:10 @ 141
0.13 - 10:03 @ 145
I can't believe how much fitness I've lost since the last workout on 4/8 ( a full month ago).
Decided not to do the One Legged Box Jumps until i get some leg strength/power back. Strongly reminded about how tired my legs were from the run, and how much weaker my left leg is than my right during the step ups.
Almost couldn't finish the second set of shoulder presses, and had to reast a huge about in the shoulder abduction exercises.
Bailed on Chinups, Pullups, and Dips. It just wasn't safe.
----------------------------------------------
C2 Rowing Machine - 500 meters on 10 in 1:54 (Glutes just burned. Went out too fast. Lost momentum in the middle and lost my time. Was on pace for 1:45/500m and then I changed something)
Initial Pushup Set: 27 (last highest was 36)
2 sets of Side Planks
45, 45 (I still hate side planks.)
2 sets as supersets
Front Planks - 60 seconds (down from 80 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
J: 18" PlyoBox Jumps - 3 sets - 10 reps
J2: 12" PlyoBox Single Leg Jumps- 2 sets - 10 reps each leg
J3: 24" PlyoBox Jumps - 10 reps
P1, P2, P3, J1, P1, P2, P3, J1, J3
2 sets of each superset. One superset cluster at at time. 1 minuteish rest between sets.
SC1: Stability Ball Chest Press - 10 reps @ 30#
SC2: Pushups - 15 reps
SB1: Dumbbell Rows - 10 Reps @ 22.5#
SB2: Free Motion Pulldowns - 12 Reps @ 22.5#
SS1: Overhead (Shoulder) Press - 10 reps @ 22.5#
SS2: Shoulder Abduction - 12 reps @ 8#
SL1: Dumbell Squats - 10 reps @ 40#
SL2: Stability Ball Leg Extension - 12 reps
1x10@45 Deadlifts (just to strech out my back)
Wednesday, May 6, 2009
5/6 Med Long Run
This run started at 51 and drizzly, and ended up turning to heavier rain by 4 miles in. :) Drivers seem to get even more stupid in the rain. Good freaking grief.
Good run. Really slowed down after the first 6 miles, though. I have noticed the performance hit at 5-6 miles in some other runs before. The 12 miler 2 weekends ago comes to mind. I wonder if it might be a change of internal fuel of some sort? If it hadn't happened before I'd think it might be that I forgot my GU. And water bottle.
When I crossed the 6.1 marker I realized I was within 10 seconds of the time from yesterday. Yay, consistency! Actually when I drop the splits into Excel I was actually 2 seconds faster than yesterday, at the 6 mile marker anyway.
9.03 miles in 1:39:12 (10:59/mile) @ 141 bpm
1 - 9:49 @ 140 Yay! Sub 10!!!! (Again, a first mile split can't be trusted)
2 - 10:31 @ 141
3 - 10:46 @ 142
4 - 11:16 @ 141
5 - 11:25 @ 143
6 - 10:50 @ 142
7 - 11:21 @ 142
8 - 11:34 @ 142
9 - 11:23 @ 142
0.3 - 10:46 @ 144
Did two blocks of faster running 'off the clock' to get back to the office a little faster. Tired of getting rained on.
I have noticed after the last couple of runs that my core, not my legs are sore. I'm currently thinking that since my speed has gone up, I'm activating different muscle groups.
The Black Hole Mileage Threshold (that magical point at which if I walk by food I just seem to magically absorb it) seems to have moved a little higher since the last training. I'm hitting it now at 50ish miles instead of at 35 or 40 like last time.
Good run. Really slowed down after the first 6 miles, though. I have noticed the performance hit at 5-6 miles in some other runs before. The 12 miler 2 weekends ago comes to mind. I wonder if it might be a change of internal fuel of some sort? If it hadn't happened before I'd think it might be that I forgot my GU. And water bottle.
When I crossed the 6.1 marker I realized I was within 10 seconds of the time from yesterday. Yay, consistency! Actually when I drop the splits into Excel I was actually 2 seconds faster than yesterday, at the 6 mile marker anyway.
9.03 miles in 1:39:12 (10:59/mile) @ 141 bpm
1 - 9:49 @ 140 Yay! Sub 10!!!! (Again, a first mile split can't be trusted)
2 - 10:31 @ 141
3 - 10:46 @ 142
4 - 11:16 @ 141
5 - 11:25 @ 143
6 - 10:50 @ 142
7 - 11:21 @ 142
8 - 11:34 @ 142
9 - 11:23 @ 142
0.3 - 10:46 @ 144
Did two blocks of faster running 'off the clock' to get back to the office a little faster. Tired of getting rained on.
I have noticed after the last couple of runs that my core, not my legs are sore. I'm currently thinking that since my speed has gone up, I'm activating different muscle groups.
The Black Hole Mileage Threshold (that magical point at which if I walk by food I just seem to magically absorb it) seems to have moved a little higher since the last training. I'm hitting it now at 50ish miles instead of at 35 or 40 like last time.
Tuesday, May 5, 2009
5/5 Run
Mondays run looked like it was going to be miserable when I rode the bus in in the morning. Heavy rain, and pretty bleak out. By the time I walked out of the garage just after noon, the rain had stopped and it was a comfortable 50ish. I didn't completely escape the rain as I got drenched from miles 1.5 to 3.5, and then had to fight a headwind on and off last 2 miles. This was certainly a run that makes me live my technical running clothes though. Thanks to the wind, I was essentially dry 10 minutes after the rain stopped.
This ended up being a new pace PR for around the lake for the lower HR (max 143 bpm) training I'm doing. I hoped it would be a really good run given the way I felt an the first split, but the first split doesn't matter, as it is almost always faster than any of my other splits. When the second split came in under 11/mile I knew it was going to be a faster run. :)
6.10 miles in 1:05:42 (10:46/mile) @ 141 bpm
1 - 10:18 @ 138
2 - 10:34 @ 141
3 - 10:27 @ 142
4 - 11:18 @ 142
5 - 11:10 @ 142
6 - 10:52 @ 141
.1 - 10:26 @ 145
The previous pace PR was on 3/31 and was 10:47/mile. But... It ws at 135 bpm vs. 141. When I look at the tracks in Training Center the HR and pace were both more consistent that this run. I'm blaming the headwind and the cold that seems to never leave. :)
Had planned to go workout at the gym and get back into the groove, but I was just wiped. I watched Ironman 2008 an Universal Sports instead. :) I finally got to watch the finishing segment of one of these episodes (Kaitlyn gets bored if I try to watch them with her around. :) ). Very motivating and emotional. For about 10 seconds, I was like; "Before I'm 50, by god".
This ended up being a new pace PR for around the lake for the lower HR (max 143 bpm) training I'm doing. I hoped it would be a really good run given the way I felt an the first split, but the first split doesn't matter, as it is almost always faster than any of my other splits. When the second split came in under 11/mile I knew it was going to be a faster run. :)
6.10 miles in 1:05:42 (10:46/mile) @ 141 bpm
1 - 10:18 @ 138
2 - 10:34 @ 141
3 - 10:27 @ 142
4 - 11:18 @ 142
5 - 11:10 @ 142
6 - 10:52 @ 141
.1 - 10:26 @ 145
The previous pace PR was on 3/31 and was 10:47/mile. But... It ws at 135 bpm vs. 141. When I look at the tracks in Training Center the HR and pace were both more consistent that this run. I'm blaming the headwind and the cold that seems to never leave. :)
Had planned to go workout at the gym and get back into the groove, but I was just wiped. I watched Ironman 2008 an Universal Sports instead. :) I finally got to watch the finishing segment of one of these episodes (Kaitlyn gets bored if I try to watch them with her around. :) ). Very motivating and emotional. For about 10 seconds, I was like; "Before I'm 50, by god".
Sunday, May 3, 2009
5/3 Long Run
Up in the morning and out and on the road mostly on time. 45, which was a disappointment especially after Saturdays 60s, but at least it had stopped raining. :) Went out in LS top and gloves, which was perfect. When I got back from the run it was 53, so it warmed up nicely.
Went out with the plan of running last weekends 18.7 miles, but doing a second loop through Village Green Drive/Seattle Hill Road to replace a really boring and obnoxious 2 mile out and back along Bothell-Everett highway. I expected that would add about an extra .5 miles and bump me over 19.
First 5 miles were just amazing, I was just ecstatic. All 5 were under 11/mile for a change, and I just felt good. With the headspace reset, I realize that speed is tied into all this. I'll have to think about that a little and how it ties into everything.
Turned onto Village Green Drive/Seattle Hill Road for the first lap and just started feeling amazing. I've mostly suspected that the runners high didn't exist until the last two weekends. I spent the entire 6ish miles of the two Village Green Drive/Seattle Hill Road laps feeling amazing. If this is what people who smoke (say dope) feel, holy crap, I understand why they do it. The rest of the run felt pretty good, but nothing like that section.
I really need to take the time to make sure the park's restrooms are open in the morning. I'm going to miss the PortaSan on Seattle Hill Road. :)
Saw a gal out for a walk who was out running yesterday, which was interesting. Another gal I saw twice with a St. Patrick's Day Dash shirt. Lots of runners that looked like they were out doing speed work.
Second lap I stopped to say hi to what looked like a Berner, but the owner said was a rescue that was probably an Aussie/Berner mix. Really cute boy. :)
Realized the second lap that things were going to be long. MapMyRun says around 3.16 for VG Drive/SH Road loop, not 2. Doh!
Coming around on the second lap he sun was behind me, and it was neat to actually see my thighs working as each leg hit the ground.
I realized at mile 12 (end of second lap) that I was as fast or faster than Saturday's run: 2:13:28 on Sat vs 2:11:26 on Sun.
I've been experiment with active breathing (for lack of a better/correct term) for the last few runs. I'm trying to pay attention to inhalations being deeper, and actually blowing out instead of just exhaling. It seems to help keep my heart rate down and under control a few points. It also seems to keep my pace under control as well. Probably because I'm not actively thing about paces.
Coming down Village Green Drive after the second lap, I crossed paths with a pair of ladies I saw last week, but this week they also had fuel belts on. "Long Run Sunday?" "That's it." :) Saw another guy just before I finished with a belt on, and what looked like his sun trailing on his bike for support. Long Run Sunday. :)
The new Running Times has an interesting article about mileage vs. time that I spent a few miles concentrating on. It's interesting, and I don't disagree with the idea that runners can be mileage obsessed. I certainly can be. I'm not sure that I buy the idea that 40 7 minute miles (280 minutes) is the same load as 28 10 minute miles (280 minutes) though.
Had two product ideas on this run too. One serious and one fun.
I remember an article about someone who was working on sunglasses that had a HUD (Head Up Display) for Gamin data built in. But it was pretty spendy. What about a display that could clip to the underside of the brim of a hat, and show your choice of HR, Pace, Elapsed Time, maybe in rotation?
And then another one that would clip to your shirt or hat and show your predicted and, more importantly, your elapsed mileage. This would let you mentally fend of any questions as you plod the other direction from another runner, all slow, sweaty, and smelly. They would know without question that you were at mile 18 of a 20 miler and cut you some slack. :)
Had GUs @ 4, 7, 10, 13, and 16. Not entirely certain how I ended up with 2 Orange Bursts in one run, after only buying 4. Snort. About right. :)
Stopped at Starbucks @ 15.5 and refilled water bottles and made a pitstop.
The Balegas aren't really protecting my ankles. Till today I would have said it at least stopped cuts...not so much. And it doesn't really stop the pain when I kick myself either. :) Maybe back to tape?
Ran until Garmin stopped at 20 even. (I set it over the target distance after the last time I misjudged when running HR)
20.0 miles in 3:43:27 (11:10/mile) @ 141 bpm.
Yesterdays 12 miler was @ 11:08. And I ran 20 the next day in 11:10!!! Yay me!
Admittedly, it's not fair to compare two completely different course profiles, but still... it makes me feel pretty dang good.
Went out with the plan of running last weekends 18.7 miles, but doing a second loop through Village Green Drive/Seattle Hill Road to replace a really boring and obnoxious 2 mile out and back along Bothell-Everett highway. I expected that would add about an extra .5 miles and bump me over 19.
First 5 miles were just amazing, I was just ecstatic. All 5 were under 11/mile for a change, and I just felt good. With the headspace reset, I realize that speed is tied into all this. I'll have to think about that a little and how it ties into everything.
Turned onto Village Green Drive/Seattle Hill Road for the first lap and just started feeling amazing. I've mostly suspected that the runners high didn't exist until the last two weekends. I spent the entire 6ish miles of the two Village Green Drive/Seattle Hill Road laps feeling amazing. If this is what people who smoke (say dope) feel, holy crap, I understand why they do it. The rest of the run felt pretty good, but nothing like that section.
I really need to take the time to make sure the park's restrooms are open in the morning. I'm going to miss the PortaSan on Seattle Hill Road. :)
Saw a gal out for a walk who was out running yesterday, which was interesting. Another gal I saw twice with a St. Patrick's Day Dash shirt. Lots of runners that looked like they were out doing speed work.
Second lap I stopped to say hi to what looked like a Berner, but the owner said was a rescue that was probably an Aussie/Berner mix. Really cute boy. :)
Realized the second lap that things were going to be long. MapMyRun says around 3.16 for VG Drive/SH Road loop, not 2. Doh!
Coming around on the second lap he sun was behind me, and it was neat to actually see my thighs working as each leg hit the ground.
I realized at mile 12 (end of second lap) that I was as fast or faster than Saturday's run: 2:13:28 on Sat vs 2:11:26 on Sun.
I've been experiment with active breathing (for lack of a better/correct term) for the last few runs. I'm trying to pay attention to inhalations being deeper, and actually blowing out instead of just exhaling. It seems to help keep my heart rate down and under control a few points. It also seems to keep my pace under control as well. Probably because I'm not actively thing about paces.
Coming down Village Green Drive after the second lap, I crossed paths with a pair of ladies I saw last week, but this week they also had fuel belts on. "Long Run Sunday?" "That's it." :) Saw another guy just before I finished with a belt on, and what looked like his sun trailing on his bike for support. Long Run Sunday. :)
The new Running Times has an interesting article about mileage vs. time that I spent a few miles concentrating on. It's interesting, and I don't disagree with the idea that runners can be mileage obsessed. I certainly can be. I'm not sure that I buy the idea that 40 7 minute miles (280 minutes) is the same load as 28 10 minute miles (280 minutes) though.
Had two product ideas on this run too. One serious and one fun.
I remember an article about someone who was working on sunglasses that had a HUD (Head Up Display) for Gamin data built in. But it was pretty spendy. What about a display that could clip to the underside of the brim of a hat, and show your choice of HR, Pace, Elapsed Time, maybe in rotation?
And then another one that would clip to your shirt or hat and show your predicted and, more importantly, your elapsed mileage. This would let you mentally fend of any questions as you plod the other direction from another runner, all slow, sweaty, and smelly. They would know without question that you were at mile 18 of a 20 miler and cut you some slack. :)
Had GUs @ 4, 7, 10, 13, and 16. Not entirely certain how I ended up with 2 Orange Bursts in one run, after only buying 4. Snort. About right. :)
Stopped at Starbucks @ 15.5 and refilled water bottles and made a pitstop.
The Balegas aren't really protecting my ankles. Till today I would have said it at least stopped cuts...not so much. And it doesn't really stop the pain when I kick myself either. :) Maybe back to tape?
Ran until Garmin stopped at 20 even. (I set it over the target distance after the last time I misjudged when running HR)
20.0 miles in 3:43:27 (11:10/mile) @ 141 bpm.
Yesterdays 12 miler was @ 11:08. And I ran 20 the next day in 11:10!!! Yay me!
Admittedly, it's not fair to compare two completely different course profiles, but still... it makes me feel pretty dang good.
Saturday, May 2, 2009
5/2 Med Long Run
Saturday was another good run. It helped that My Mom emailed me a comment about my running and tone on the blog, that led to a discussion with Val, that finally got some sense into my head. More on that later. But it reset my enjoyment level more than a little. And a little bit of runners high again didn't hurt.
A wonderful morning to start and finish a run. It was 60 when I left in the sleeveless shirt, and 56 when I got back. Slightly overcast, but pleasant. Yay spring!
It was a very visually interesting run in a few sections. The wind would pick up and you'd have the yellow-green pollen storms. Looking like wind blown snow across the streets, swirling and dancing.
Which was fun until it got into your eyes and mouth. :)
The cherry (?) trees would shed their petals and it would snow white and pink.
And then there's a whole block of Village Green Drive that is lined with cherry trees, all pink and summery. :)
Had GUs @ 4 and 7ish, decided not to have another at 10 because I was odne in 2 more miles. Why waste it. They ain't cheap. :)
Right big toe and tendon on the top of my foot aggravated a little on the run. Shoes tied too tight again probably, or the form change/form feedback I'm getting from the new shoes.
(Mentioned to Val that I'm over 200 miles on the new shoes already and she just blinked. And then mentioned that dialing my mileage back after the marathon would save us money. Chuckle. : )
lots of runners and walkers out, and ended up seeing multiple pairs or runners twice on the Village Green Drive/Seattle Hill Road Loop. Apparently I'm not the only person who thinks it's a pleasant loop. :)
Lots of traffic, foot and road, which was odd because it's normally so quiet, because of the semiannual Mill Creek Garage Sale
Passed a friendly older guy out for a walk as I was coming up one of the hills. We exchanged good mornings and then he told me to "Keep up the pace." Which was really nice. Most people just say good morning.
On the way home down 35th I saw a really pretty bird I'd never seen before. A black bird with either red shoulders or red spots on his wings. A nice distraction. When I google the only thing I can find is the Red Winged Blackbird. I didn't see any yellow as he flew by, but it would make sense.
Not sure how this ended up longer than last Saturdays run, which ws the same route. Have to take a closer look at the Garmin tracks.
12.22 miles in 2:16:11 (11:08) @ 140 bpm.
Splits for this run compared to last weeks:
You can really see how things went south last week after mile 5, and never recovered.
25-Apr 2-May
10:50 10:42
11:06 11:12
10:32 10:39
10:18 10:21
12:01 11:57
12:09 11:27
11:49 11:20
12:12 11:18
11:59 11:42
11:20 10:52
11:39 10:57
11:28 11:01
9:40 11:48
------------------
2:18:27 2:16:11
11:27 11:09
Check out the improved pace (Last week was 11:26/mile)!!! I must be finally feeling better. Or, god forbid, after all the bitching, the training might be working.
Managed to beat the rain that cam in the afternoon and again in the evening! Yay!
And on a non running related note, I actually started getting my garage organized again!!!! Ran to Lowes while Kaitlyn was down for a nap and picked up a pair of heavy duty metal shelves for $80 apiece. They went together fast and dropped into the left side of the garage swimmingly. And moving the shelves around both during purchase and construction was a pleasant reminder of the benefits of going to the gym.
Once Kaitlyn got up, I set the exercise pen up in front of the garage door and opened the door to the yard so Toby could come and go, and she came out and helped me organize. And go swing. :) In her pajamas, rain boots, and a hemp basket for a hat. :)
My legs were REALLY tired from working in garage on concrete with old shoes. Popped an Advil before I went to bed, and we'll see how Sunday goes.
A wonderful morning to start and finish a run. It was 60 when I left in the sleeveless shirt, and 56 when I got back. Slightly overcast, but pleasant. Yay spring!
It was a very visually interesting run in a few sections. The wind would pick up and you'd have the yellow-green pollen storms. Looking like wind blown snow across the streets, swirling and dancing.
Which was fun until it got into your eyes and mouth. :)
The cherry (?) trees would shed their petals and it would snow white and pink.
And then there's a whole block of Village Green Drive that is lined with cherry trees, all pink and summery. :)
Had GUs @ 4 and 7ish, decided not to have another at 10 because I was odne in 2 more miles. Why waste it. They ain't cheap. :)
Right big toe and tendon on the top of my foot aggravated a little on the run. Shoes tied too tight again probably, or the form change/form feedback I'm getting from the new shoes.
(Mentioned to Val that I'm over 200 miles on the new shoes already and she just blinked. And then mentioned that dialing my mileage back after the marathon would save us money. Chuckle. : )
lots of runners and walkers out, and ended up seeing multiple pairs or runners twice on the Village Green Drive/Seattle Hill Road Loop. Apparently I'm not the only person who thinks it's a pleasant loop. :)
Lots of traffic, foot and road, which was odd because it's normally so quiet, because of the semiannual Mill Creek Garage Sale
Passed a friendly older guy out for a walk as I was coming up one of the hills. We exchanged good mornings and then he told me to "Keep up the pace." Which was really nice. Most people just say good morning.
On the way home down 35th I saw a really pretty bird I'd never seen before. A black bird with either red shoulders or red spots on his wings. A nice distraction. When I google the only thing I can find is the Red Winged Blackbird. I didn't see any yellow as he flew by, but it would make sense.
Not sure how this ended up longer than last Saturdays run, which ws the same route. Have to take a closer look at the Garmin tracks.
12.22 miles in 2:16:11 (11:08) @ 140 bpm.
Splits for this run compared to last weeks:
You can really see how things went south last week after mile 5, and never recovered.
25-Apr 2-May
10:50 10:42
11:06 11:12
10:32 10:39
10:18 10:21
12:01 11:57
12:09 11:27
11:49 11:20
12:12 11:18
11:59 11:42
11:20 10:52
11:39 10:57
11:28 11:01
9:40 11:48
------------------
2:18:27 2:16:11
11:27 11:09
Check out the improved pace (Last week was 11:26/mile)!!! I must be finally feeling better. Or, god forbid, after all the bitching, the training might be working.
Managed to beat the rain that cam in the afternoon and again in the evening! Yay!
And on a non running related note, I actually started getting my garage organized again!!!! Ran to Lowes while Kaitlyn was down for a nap and picked up a pair of heavy duty metal shelves for $80 apiece. They went together fast and dropped into the left side of the garage swimmingly. And moving the shelves around both during purchase and construction was a pleasant reminder of the benefits of going to the gym.
Once Kaitlyn got up, I set the exercise pen up in front of the garage door and opened the door to the yard so Toby could come and go, and she came out and helped me organize. And go swing. :) In her pajamas, rain boots, and a hemp basket for a hat. :)
My legs were REALLY tired from working in garage on concrete with old shoes. Popped an Advil before I went to bed, and we'll see how Sunday goes.
Friday, May 1, 2009
5/1 Walk
Friday was an off day, so I walked to Speedy Reedy again. This time I checked to make sure they'd be open.
I'm apparently out of practice walking. I'd forgotten how long it takes. :) I used to be an obnoxiously fast walker. No so much lately. I wasn't sauntering, but I sure wasn't breaking any land speed records. Where are my running shoes? :)
Only runners can have a 10 minute discussion about the various flavors and vendors of gels, blocks and beans that you wouldn't normally go near. :)
Apparently more people are travelling now that it's warmer. Lots of seaplane traffic coming off of the lake.
Watched a big (as in muscular) dude with bike support having a bad run. I hope it was the end of a long run or brick, because he really looked like he was having a bad day. Limping, multiple stops, etc. I almost asked, but decided that would probably make his day even worse. :) (Hey dude, how long you running for? You look like crap.)
I'm apparently out of practice walking. I'd forgotten how long it takes. :) I used to be an obnoxiously fast walker. No so much lately. I wasn't sauntering, but I sure wasn't breaking any land speed records. Where are my running shoes? :)
Only runners can have a 10 minute discussion about the various flavors and vendors of gels, blocks and beans that you wouldn't normally go near. :)
Apparently more people are travelling now that it's warmer. Lots of seaplane traffic coming off of the lake.
Watched a big (as in muscular) dude with bike support having a bad run. I hope it was the end of a long run or brick, because he really looked like he was having a bad day. Limping, multiple stops, etc. I almost asked, but decided that would probably make his day even worse. :) (Hey dude, how long you running for? You look like crap.
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