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Timed with a calendar
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Saturday: 13.5 miles
I had planned on a longer run on a new route but the day got off to a bad start when we got locked out of the new house (aka training camp #2) and had to spend three hours getting a locksmith to show up.
As this was a later start and we wanted to get out to dinner I had to shorten the run. So I decided to borrow a long/medium run strategy I heard about on Marathon Talk, and pick up the pace to MP+ (guestimated at 7.30-7.45)every third mile (subject to the surface as I was running on a packed earth/grass/gravel towpath. Tbh: the faster miles were too fast :
7.29, 7.22, 7.09, 7.00 Average Pace was 8.06 (with a bathroom break at mile 4 and a water break at mile 7).
Sunday: 16.5 miles
Ok ... this run was a comedy of errors. First I did not plan to go so far though my RHR was 44 in the morning so I decided to try a cut down version of Saturday's planned run at a slow pace.
I was running a new route. Problem with some of the runs down here is that there are only a few places to cross the river. Once I commit to running on the west side there is not backing out unless I turn around. As ever I was hoping to find a water supply. The western leg was longer than I had anticipated being 9+ miles. It ends in a park that I knew had a bathroom so I was confident had a water fountain .. confident but incorrect ! No water fountain. But I knew there was a vending machine in a picnic area over the bridge to the east side and the leg back home. Got there and had had my crispy bills safely wrapped in plastic. "Sold out" - no water :mad:. Everything else offered was carbonated soda so I choose the least offensive looking option. Drank some and headed off. Still feeling pretty ok and clocking reasonably ok 8.4x miles. Another mile I decided to take a drink. Did I mention it was carbonated .... what happens when you run with carbonated drinks ... so yes the minute I loosened the top half the drink foamed over the top. So I drank a little more and decided to add some to my water bottle when the little water remaining would dilute the chemical taste (it was a diet 0-calorie drink). About a mile later there was a sudden dramatic "whooose" .... my drink bottle (now with a mildly diluted carbonated ... did I mention carbonated ?) exploded sending a syrupy mess all over my shorts
. The rest of the run was liquidless, and chafing all over my now saturated shorts. The last three miles were an uncomfortable 9.xx pace with a "funny walk". Even the geese decided I was too pathetic looking to be threatening. Lesson learned - this route requires that I bring all my liquids with me.
30 miles in two days is too much. Tomorrow there will be no running ... Tuesay we will see.
56 miles for the week, though with the back to back medium/long runs this weekend I may not be getting the benefit of the mileage.0 -
Tuesday: am 3.5 miles recovery
pm 5 miles
Quick slow run
in the morning. In the evening I headed to the reservoir near the office. Curiously I ran the loop counter clockwise and ended up with more that 5 miles. Curious as it is five miles exactly in the other direction ... does staying on the far side of the trail path make that big a difference ?
Wednesday: 6.5 miles
Probably not a good idea to do this easy run at 1pm on the warmest day so far this summer. Plodding along at 8.40 was harder than expected.
pm: Swim.
My first ever swim with googles. Disaster ! No matter how I adjusted they filled with water after two lengths. Eventually I took them off. Is there a technique I am missing ?
Thursday: 4 miles w/1 @ tempo
Another busted tempo session. Had planned 3x2 miles. Yes it was humid, but after one mile 7.0x miles 2 was was 7.14 when I checked at the .25 mile mark, and then 7.2x after half a mile. At that point I just threw in the towel. This is my third failed tempo session. I cannot get this done and am going backwards. I had a bad feeling starting off as during the warmup the legs seemed curiously heavy. I may try this on a treadmill tonight to see if I can get it done.0 -
Regarding goggles - it can be a bit of a dance to get them just right. What kind of goggles did you get? Are they adjustable at the nose? Or only adjustable with the strap around the head? In my opinion, most times they seem to leak at the nose, so I prefer goggles that have an adjustable nosepiece. But the initial fit for a new pair of goggles does take some patience...and lots of tightening, loosening, wiggling, and pushing. I've also found that I can't wear any cream on my face because the cream prevents the goggles from sealing properly on my face, and that leads to leakage all around the goggle and not just at the nose. These are the goggles I use:
http://www.speedousa.com/product/index.jsp?productId=24365496&cp=3124326.3128423.3132044.12361075#.U6zKHIe9KSM
Regarding your current running frustration - perhaps just dial it back for the month of July. Unless you've got a target race (which I don't think you do), maybe consider designating the month of July to just running for fun. Forget pace...work on endurance. Turn the Garmin off - it's amazing what that does for me - it's like a reset button, and in some strange way it puts me back in control. Consider running for 1 hour, 90 minutes, 2 hours, etc...instead of running "x" number or miles. Just an idea. I just want you to get the love back. 0 -
Regarding goggles - it can be a bit of a dance to get them just right. What kind of goggles did you get? Are they adjustable at the nose? Or only adjustable with the strap around the head? In my opinion, most times they seem to leak at the nose, so I prefer goggles that have an adjustable nosepiece. But the initial fit for a new pair of goggles does take some patience...and lots of tightening, loosening, wiggling, and pushing. I've also found that I can't wear any cream on my face because the cream prevents the goggles from sealing properly on my face, and that leads to leakage all around the goggle and not just at the nose. These are the goggles I use:
http://www.speedousa.com/product/index.jsp?productId=24365496&cp=3124326.3128423.3132044.12361075#.U6zKHIe9KSM
Patience ? Not my strongest point ! Ok ... they are speedos, but no adjustable nose. Yes I had the impression they were leaking from "the bottom". It's a bit tricky as I am not sure what I am aiming for and my time in the pool is too valuable to allow for much trial and error. The tough part is knowing if it is getting "better" or not. I will order the google you suggest and give them a shot.Regarding your current running frustration - perhaps just dial it back for the month of July. Unless you've got a target race (which I don't think you do), maybe consider designating the month of July to just running for fun. Forget pace...work on endurance. Turn the Garmin off - it's amazing what that does for me - it's like a reset button, and in some strange way it puts me back in control. Consider running for 1 hour, 90 minutes, 2 hours, etc...instead of running "x" number or miles. Just an idea. I just want you to get the love back.
The love is there - it's her not me ! I ran easy for months, and I am only running by pace once a week. I'm doing a lot of long slow runs exploring the routes around "training camp #2" (the new place). The log may look more "target" orientated than the running is. It's when I get to try a tempo session it all goes to hell. I think I need to adjust the tempo pace down until I can complete the session ... maybe try for 7.30. Until I get this under control there will be no target races .. probably 20150 -
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Monday: 5 miles
Back to the reservoir after work.
Tuesday, Wednesday and Thursday were lost to long work days trying to save an unsaveable deadline.
Friday: Revolutionary Run 10k 42.17 ( 8 miles for the day)
Almost pulled out of this race, I was caught in the edge of Hurricane Albert in the car getting down here. But the race was relatively close to training camp #2 and in a area I wanted to scout for long running routes. So after five hours sleep, and a few miles warmup I lined up.
After the disaster five weeks ago, the plan was simple - no heroics - just a good controlled effort for the first four miles and then put the foot down if there was anything left. Not a plan for a pb, but I was looking to rebuild some confidence. The storm the previous night left the morning humid but cool - pretty good conditions.
Race went to plan except that the route was very cramped for the first mile and I had to work harder than I had hoped to get some elbow room. But the first four miles were as planned - sub 7, but with no risk of melt down. I also took on water when available. In the last two miles I started to work hard although I backed off a bit when I hit what was the only sustained slope on the course. In the last mile when the road flatten out I started to pick off a few runners, especially motivated by flecks of gray hair that suggested my AG peers. Bit disappointed to see 42.1x on the clock but happy enough with the race execution.
Checking the results I was a little embarrassed to see I had scored 3rd place in AG. As I turned away from the results a guy said to me "You stole it" :eek: Eh...."Sorry?" "You stole it" [blank look] "The age group prize ... you over took me in the last quarter mile, I was about to take the guy in front of me when you came from behind". "Oh .... sorry about that". He was kidding .... I think.
Splits: 6.51, 6.57, 6.51, 6.46, 6.42, 6.29, 6.21 (0.28)
Not spectacular but after the disaster in my last 10k and my tempo miseries of late I will take it.
Saturday: 7.5 miles
Sunday: 6 miles
Long run was sacrificed in favor of a family hike.
Week: 26
... not great but it was a tough week and this coming week is likely to be worse yet. 0 -
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Well this week so far has been ... difficult. Between weather and work getting mileage in has been difficult.
Tuesday: 3 miles+ w/hills
Had very little time but wanted to get some work in and encourage Mrs P to get out. So after a very short warmup, I simply ran one of my usual hill reps until I ran out of time.
We had about 36 hours of wild weather. Heavy thunder and lightening made any outdoor activity dodgy. One of my colleagues - a tri guy - was dismissive of the storm and headed to his suburban home to swim in his pool. When he arrived he found that lightening had sliced the tree in his back yard in two ... vertically ! It looks like someone sliced the tree open top to bottom. Later I was standing at the office window when there was a lightening strike outside. Never seen a strike hit the ground before
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Wednesday: 7 miles.
So once it calmed down a bit it was quite a bit cooler and less humid and I took the chance to get a run in in the evening. I felt terrible for the two miles - I mean just awful but after a bathroom/water break I started to feel a bit better and was a bit disappointed to run out of daylight before I could complete another loop of the park.
Thursday: 7.5 w/fartlek
Mid day run hoping no one from work would notice I was not around. Since sessions are tough to fit in the lack of structure of a fartlek was a good fit for the time and route.
Friday: am: 7 miles
Nice early morning run. Could feel yesterday in the legs so kept the pace no faster than 8.30. 7 miles seems to be the magic number this week.0 -
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So you guys up north with your crazy storm are the reason for our milder weather here?? Thanks!!
And like you, I've started to notice the evenings are getting shorter. Not liking that.
In spite of things you note, it looks like you had a pretty good week of training! I'm not a morning runner, but doesn't it feel good getting it out of the way so early in the day!!?? 0 -
So you guys up north with your crazy storm are the reason for our milder weather here?? Thanks!! And like you, I've started to notice the evenings are getting shorter. Not liking that.
All part of the service. Yeah I always used to run in the morning so it rarely bothered me but yeah - bit depressing to see the days shortening already.In spite of things you note, it looks like you had a pretty good week of training! I'm not a morning runner, but doesn't it feel good getting it out of the way so early in the day!!??
I used to be a morning runner - out at 6am in mid summer ... but I fell out of the habit while injured and now it is a struggle. I used to argue that I did not have to be awake to get a session in .... but I got a clue as to my rubbish training recently when I struggled to keep my eyes open at a meeting at work - so I think I am not getting enough sleep.0 -
Saturday: ~19.5+ miles (4 + 7.5+ 8) .... 4 hours + !
Well this had everything ! Running, steeplechase, wildlife, gynastics ...
Ok so began with a 6 mile walk/run with Mrs P who is really struggling and talking about throwing in the towel on NY. Lot's of real life stuff going on for both of us. Any way ... not a very successful effort netting about 4 miles running and two miles walking. We did run into a herd of deer which brightened things up.
Then I set off for a 16-17 mile loop down one tow path, across a bridge over a river, and up the tow path on a parallel canal far side of the river. I knew this was a bit ambitious but I planned a short break at mile 7 just over the bridge into PA and figured if I kept it easy it would be ok. Not so much !
I was already working too hard at mile 5 on this leg of the run and took a walk break. It also seemed warmer than I had expected. By the time I reached the bridge that marks the half way mark I stopped at the only store on the route and ate a fruit salad and drank a coconut water. I just stopped short of a three course meal !
The final leg was again disappointingly grim and there were several walking breaks which involved wringing out my shirt .. yes it was now getting toasty ! I have run this path a few times. There is a section of the path about 20 feet that is concrete. This is actually the flat top of a concrete drain that drains water to a creek that runs off the canal. I had never wondered why they left the top as exposed concrete. Now I know ! After the storms of this week the level of the water in the canal was causing the water to flow over top of the drain - effectively creating a 20 foot stream in my path. I had about 5-6 miles to go ... turning around meant another 11-12 miles and there is no way around ! So I had to splash through steeplechase style. On reaching the far side I reached down to splash some water on myself... dropped my sunglasses.... tried to grab them before they were swept away ... missed as they moved... grabbed again ... got them ... and then lost my balance and fell onto the concrete in the water . Tore up my hand by landing on and breaking the glasses :rolleyes: and knee on the concrete. Started back gingerly but while there was a spectacular amount of blood there was no harm done. Last five miles were mercifully uneventful.
Bit disappointed with my endurance ... these long runs should not be this hard at the kinds of pace I am doing them ... certainly not requiring walks to recover.
On good news my niece(-in-law) has qualified from her state for the US AAU Junior Olympics in the 200m(?) hurdles next week. Go Maggie !
Week: 43.5 miles ... given the week that was in it, a respectable effort ... could do better.
Weight: 154lbs - damn really really need to clean up my diet. 0 -
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GO MAGGIE!!!!!
(and I really, really, really hope Mrs. P doesn't throw in the towel on NY!)
(oh, and you crack me up!)
She runs the semi on Monday - fingers crossed. I'm glad my prat falls are of some use !
I am hoping we can get Mrs P on the road again but she's lost a lot of training to the anemia and is having problems with breathing - plus has started to throw up frequently in races if she put in any serious effort so she's a bit discouraged (which is very very unlike her). Hopefully we can both reset and get things going. but is hard for me to help as our respective paces and running styles are so different. I may be doing as much harm as good.
Monday: 5.5 miles @ 7.58
Again, ran out of day light so only one loop of the reservoir.
Tuesday: 5 miles w/hills
Out at 2pm into the hotest part of the day so this was cut down version of my old hills routine (which was 5*each of 4 hills on my park loop with recovery on the way to the next hill). This was 3 * 2 hills - good enough.
Wednesday: 5 miles.
Out early - to sneak in a few easy miles before the daily 9am call on "where is this trainwreak project". The boss is a tri-guy. I'm beginning to thing this job is a tri conspiracy to undermine my training. 0 -
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Mrs. P (and you?) need to channel your best Maggie mojo! Which reminds me, any Maggie update?
Thanks for asking. Appearently Maggie did not have her best day. She took a hurdle hard and finished about 30 secs outside her qualifying time. But she is re grouping for the 100m hurdles today and is "not too disappointed" (as per her father).
Monday: 5 miles
Evening run around the reservoir. Legs felt heavy. Now this might be the result of Sunday's run (pseudo swim). Or it might be the consequence of spending the weekend on full time painting duty (we lost one of the painters to a slipped disc - on a different job - so I had to step in to do the unskilled grunt work ... I got to paint the inside of a closet - maybe I should post photos !).
Tuesday: am
Bailed on a hill run this morning ... HR was elevated (47-55) and combined with yesterday's heavy legs, I decided to pull the plug on this. Will try to return to the reservoir tonight.
Weight: 154 ... no progress there 0 -
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Friday: 6 miles
Cannot remember anything about this ... age ? ... but pretty sure it was an easy 6.
Saturday: 18 miles
Circumstances finally allowed an early start in a cooler morning and took the pressure off needing to get back to the house. Good run, and a chance to experiement with carrying a handheld bottle (mixed review). I was chicked on the northbound tow path around mile 13, but overtook her again when she pulled up a few miles later. I was happy to finally finish a long run without every feeling like I was struggling to make it. Either the endurance is returning or it was just the cooler/less humid conditions.
Sunday: 2 run/walk + 9 easy
3 miles with Mrs P then north to the campground and back. I was prepared to pack this in if it was too much after Saturday but I felt ok, and actually tried a few half miles at 7.30 pace in the last few miles (I always find the last few miles tough mentally).
Week: 61 miles. Pretty happy with this week. Finally getting the mileage back up and mixing in a little quality. Unfortunately this week's schedule makes it unlikely that I can repeat.0 -
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Monday: am 2.5 miles Just a quick loop to see if the legs are still talking to me.
pm: 4 miles (easy with Mrs P).
Tuesday: am: 4.5+ miles with hill sprints.
A short hill session ( a sessionlet ?) was as much as I could squeeze in this morning.
Weight: 152 (*sigh*)
RHR: 40 ..:) ... that's not bad for me.
What race is on the agenda p? And if you don't mindme asking what height are you? Relating to your weight sigh! 0 -
What race is on the agenda p? And if you don't mindme asking what height are you? Relating to your weight sigh!
After 3 years of DNSs there is no real agenda this year. It's all with a view to next year. Probably an 18 mile race in October. It's on a barrier island off the NJ coast so weather could (literally) blow this out of the water. If I can get the 10k time back below 40 ... then it is time to start making plans.
Btw, if you are wondering about the back-to-back ... that's just because it is at our weekend place. It's all off road, and I have had zero hint of injury (touch wood) since I started putting in the mileage there. I always tried to hit one run of 16 miles+ 3 from 4 weeks. I always seem to be able to forget the c**p end of my long runs !
5' 7'' (and a half ! :rolleyes:) ... ideal race weight (just based on experience) is about 142...145 lbs.0 -
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A stick? For that goose???
Don't tempt me! But it's this:
Thursday: 7+ miles w/5@tempo.
Again, to make sure I got this session done, the first mile is by pace (~7.0x) the remaining miles are by HR (145-155). This means that effort remains roughly even and I don't crash and burn in the later miles. Truthfully even in the w/u mile I was not sure there were many tempo miles in the legs, but nothing ventured ....
So temp miles pace(HR): 7.01(145), 7.01(152), 7.06(156), 7.08(158), 7.04(161)
So still a bit too hard (looking at HR drift) but happy enough with this effort.0 -
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Friday: 7.5 miles @ recovery pace
According to the Garmin - tbh honest I have no memory of this run
Saturday: 8 miles
Sunday: 9 miles
Had a visitor over the weekend so these runs where squeezed in early. Sunday's run in particular had a few 7.3x miles in there as I tried (and failed:rolleyes:) to get back in time for breakfast.
Week: 47.5
Happy with a couple of quality sessions but circumstances kept the mileage low.0
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