I wasn't sure what type of run to do today until I had started into it and was completely warmed up. The schedule said 5 easy or mod on treadmill. But workouts have been going good so I ramped it up some more.
After 2 miles at 8:30 I increased speed to 8:10 pace. Mile 4 was 8 flat. Then next @ 7:45 and mile 6 was 7:30. The last was 7:00 even. I don't usually end fast without a cool down mile or two, but just walked it out for about 5 mins and then did my stretching. Ended up being total of 7, and faster than scheduled. I'm calling this a progression rather than one of my cookers because the last mile didn't really feel all that tough. I didn't want to push any further and just ended it with something held back in reserve for tomorrow/whenever. Feel really good about this workout. That's 4 days in a row - good for me. And miles are up: 10 easy, 5 moderate, 6 mod. on trails, 7 progession. Forgot to bandaid up the nips, some lite chaffing... ouch, I don't want that to become an issue again. Later, I felt some aches in knees. Price to pay for trying to get my speed back.
Showing posts with label runnersHigh. Show all posts
Showing posts with label runnersHigh. Show all posts
Monday, August 3, 2009
Monday, May 18, 2009
If I wasn't a runner I'm sure I'd be fat!
Yesterday in soda alone I must've consumed 600 calories.
Had a good weekend, Friday was the "Author's Tea" at kid's school, Saturday hangin out at the little league field, and Sunday my son's First Communion. I basically pigged out all weekend long. But that's one of the perks of being a runner!
Well, if you add up my mileage recently you will be able to tell that my taper has esentually turned into a total absence of running. After that last 20 miler I've been so unfocused that I've had no urge for running. A friend told me that can happen after alot of miles (hey-it's all relative here) and not to be worried. I hope to get a few easy runs in this week and today was the first. And it was a good one.
3 miles on the wheel at the Y doesn't sound like the makings of a good one. But it was. Here's how it went down. After the first mile at 8:20 pace I felt a strong surge of energy coming on. I increased the speed to 8 min pace, but was determined not to go any faster. I succeeded in mentally relaxing by thinking about my running form/posture. I do this sometimes as a way to distract myself from something else. I also closed my eyes almost all the way and just tried to 'sleep-run' comfortably. I only had one eye very slightly open - it was nice. Tom Petty's Free Falling was on the radio overhead. My pace was right on beat at 8:00 and I noticed the light relected on the tread's screen was bouncing up & down to my footsteps & in time with the music. Really lulled me into relaxed zone. Felt great. Bout 10 mins of this and the energy surge was gone. Don't remember ever running to free falling before, but it really was an instant hit to relaxation. I have to remember this trick for the big race. Been reminding myself in a tape loop in my head "do not go out too fast". I'm convinced that i should do 8:30 pace and forget BQ so that I can enjoy the experience. Been thinking about this alot.
Had a good weekend, Friday was the "Author's Tea" at kid's school, Saturday hangin out at the little league field, and Sunday my son's First Communion. I basically pigged out all weekend long. But that's one of the perks of being a runner!
Well, if you add up my mileage recently you will be able to tell that my taper has esentually turned into a total absence of running. After that last 20 miler I've been so unfocused that I've had no urge for running. A friend told me that can happen after alot of miles (hey-it's all relative here) and not to be worried. I hope to get a few easy runs in this week and today was the first. And it was a good one.
3 miles on the wheel at the Y doesn't sound like the makings of a good one. But it was. Here's how it went down. After the first mile at 8:20 pace I felt a strong surge of energy coming on. I increased the speed to 8 min pace, but was determined not to go any faster. I succeeded in mentally relaxing by thinking about my running form/posture. I do this sometimes as a way to distract myself from something else. I also closed my eyes almost all the way and just tried to 'sleep-run' comfortably. I only had one eye very slightly open - it was nice. Tom Petty's Free Falling was on the radio overhead. My pace was right on beat at 8:00 and I noticed the light relected on the tread's screen was bouncing up & down to my footsteps & in time with the music. Really lulled me into relaxed zone. Felt great. Bout 10 mins of this and the energy surge was gone. Don't remember ever running to free falling before, but it really was an instant hit to relaxation. I have to remember this trick for the big race. Been reminding myself in a tape loop in my head "do not go out too fast". I'm convinced that i should do 8:30 pace and forget BQ so that I can enjoy the experience. Been thinking about this alot.
Wednesday, March 25, 2009
Tempo Wednesday
Mid week works good for me to do my tempo runs. This was my key workout last year when gearing up for PR's.
The last chance for the spring marathon is this weekend's long run. It will have to go really very well for me to sign up for the marathon. VCMarathon is 60 days from today. Not a lot of time. I'm figuring that the dream is to be postponed to the fall season. Therefore I'm thinking about a half marathon PR attempt on April 26th, and a 5k PR attempt in May before the heat & humidity hits.
Thus the weekly tempo run has got to be implemented. Today was total 5 miles, 1 warm-up & 1 cool-down. The 3 in the middle were at 7:00 and felt not so bad. Next week I'll either add a forth, or cut the pace to 6:50 - or both if I'm feeling it. The first 10 mins definitely felt tougher than the last 10, so maybe I should do a longer w-up...may try that next week. I felt light on my feet when I stepped off the wheel - only a bit high, but a notable floating sensation. So I've got that at least, which is nice.
Generally, I'm feeling much better. The beating i took from the half marathon is finally healed... very long recovery this time. Nip is still tender, but much better. Weird how it's just the one side, I wonder if I run leaning to one side?? Diet news: the past 2 days have been good. The first back to back days since last fall. So far today I'm good too, just have to get thru dinner somehow!
The last chance for the spring marathon is this weekend's long run. It will have to go really very well for me to sign up for the marathon. VCMarathon is 60 days from today. Not a lot of time. I'm figuring that the dream is to be postponed to the fall season. Therefore I'm thinking about a half marathon PR attempt on April 26th, and a 5k PR attempt in May before the heat & humidity hits.
Thus the weekly tempo run has got to be implemented. Today was total 5 miles, 1 warm-up & 1 cool-down. The 3 in the middle were at 7:00 and felt not so bad. Next week I'll either add a forth, or cut the pace to 6:50 - or both if I'm feeling it. The first 10 mins definitely felt tougher than the last 10, so maybe I should do a longer w-up...may try that next week. I felt light on my feet when I stepped off the wheel - only a bit high, but a notable floating sensation. So I've got that at least, which is nice.
Generally, I'm feeling much better. The beating i took from the half marathon is finally healed... very long recovery this time. Nip is still tender, but much better. Weird how it's just the one side, I wonder if I run leaning to one side?? Diet news: the past 2 days have been good. The first back to back days since last fall. So far today I'm good too, just have to get thru dinner somehow!
Saturday, February 21, 2009
Long Run ---> 14 miles
Today was a biggie for the training plan: first 13 miler scheduled. By the end of the run I felt so good that I tacked on 1 extra. Taa-daa: it's my longest run in years, 14 miles.
Summary of workout: Planned to due 13 miles of loops around neighborhood. First mile 8:10 then forced myself to slow down. In hindsight I'm thinking the slower pace is unnaturally changing my gait and leading to the new pain. Pain set in around mile 5 as I settled into a 8:45 pace. By mile 7 the pain was really bothering me and I decided to cut the workout short, down to 10 miles. Decided to speed up to get it over with sooner...also had a busy day ahead so less time running would be more time with family. Mile 8=8:16 and then mile 9=8:02 and by that time the pain had subsided almost completely. Changed plan back to 13 provided the pain doesn't return. Mile 10=8:22, mile 11=8:16 and feeling fine. Had gatorade & Gu on front porch, could only pick those up at mile 6, 7, 12. Felt good, had fully hydrated before, and took a Gu before too. Mile 12=8:38 which included at least 30 seconds of walking on driveway to down a final Gu. Felt so good - and pain totally gone in an endorphin bath of huge proportions - so that I decided to blast the final mile. Mile 13=7:30. On cloud nine, trying not to sprint but feeling an enormous surge of energy... decided to tack on just one more. Mile 14=7:32 and I could've done much faster than that. Or, certain that I could've done 5 miles if I hadn't blasted the final 2 miles.
Total: 14 miles in 1:56.
All did not go smoothly. I planned to run slow, as everything I read says do the LSD runs one minute slower than your goal marathon race pace. Goal is 3:30 @ 8 min. pace, so long efforts should be 9 min.pace. I did the first 5 at easy pace and I just couldn't go any slower, not nearly 9 min.pace. As i've said before, I find it difficult and ackward to run slower. It just doesn't feel natural. So at around 5 mile mark I began to get a pain in my lower left leg. I've had most of the common runner's aches & pains before, but nothing like this.
Description: on the outside (lateral) left leg, about an inch & a half below the knee is a bump, which after looking up in my anatomy book I know it's the lateral tuberosity of the fibula (or superior terminal?). Anyway, the pain originates there, and shoots downward several inches. Pain fires on each foot strike, and is somewhat sharp. Pain gone when walking, standing, resting. Again, from my anatomy book: there are two tendons which anchor onto this spot of the fibula. Above is the biceps of hamstring. Below is the perioneal, which is a small muscle on the front/lateral lower leg... looks like it works in dorsaflexion of the foot. I'm assuming the lower muscule is the problem with the pain radiating downward. Could it be tendonitis? Or a fasciitis of the covering sheath?
Today was also the Cub Scout Pinewood Derby, which meant that i was on my feet helping to work the track & event for like 4 hours immediately after the run. I should've been home with ice & elevated rest, etc. What's that RICE stand for again? LOL. More on new pain/injury as things progress.
Summary of workout: Planned to due 13 miles of loops around neighborhood. First mile 8:10 then forced myself to slow down. In hindsight I'm thinking the slower pace is unnaturally changing my gait and leading to the new pain. Pain set in around mile 5 as I settled into a 8:45 pace. By mile 7 the pain was really bothering me and I decided to cut the workout short, down to 10 miles. Decided to speed up to get it over with sooner...also had a busy day ahead so less time running would be more time with family. Mile 8=8:16 and then mile 9=8:02 and by that time the pain had subsided almost completely. Changed plan back to 13 provided the pain doesn't return. Mile 10=8:22, mile 11=8:16 and feeling fine. Had gatorade & Gu on front porch, could only pick those up at mile 6, 7, 12. Felt good, had fully hydrated before, and took a Gu before too. Mile 12=8:38 which included at least 30 seconds of walking on driveway to down a final Gu. Felt so good - and pain totally gone in an endorphin bath of huge proportions - so that I decided to blast the final mile. Mile 13=7:30. On cloud nine, trying not to sprint but feeling an enormous surge of energy... decided to tack on just one more. Mile 14=7:32 and I could've done much faster than that. Or, certain that I could've done 5 miles if I hadn't blasted the final 2 miles.
Total: 14 miles in 1:56.
All did not go smoothly. I planned to run slow, as everything I read says do the LSD runs one minute slower than your goal marathon race pace. Goal is 3:30 @ 8 min. pace, so long efforts should be 9 min.pace. I did the first 5 at easy pace and I just couldn't go any slower, not nearly 9 min.pace. As i've said before, I find it difficult and ackward to run slower. It just doesn't feel natural. So at around 5 mile mark I began to get a pain in my lower left leg. I've had most of the common runner's aches & pains before, but nothing like this.
Description: on the outside (lateral) left leg, about an inch & a half below the knee is a bump, which after looking up in my anatomy book I know it's the lateral tuberosity of the fibula (or superior terminal?). Anyway, the pain originates there, and shoots downward several inches. Pain fires on each foot strike, and is somewhat sharp. Pain gone when walking, standing, resting. Again, from my anatomy book: there are two tendons which anchor onto this spot of the fibula. Above is the biceps of hamstring. Below is the perioneal, which is a small muscle on the front/lateral lower leg... looks like it works in dorsaflexion of the foot. I'm assuming the lower muscule is the problem with the pain radiating downward. Could it be tendonitis? Or a fasciitis of the covering sheath?
Today was also the Cub Scout Pinewood Derby, which meant that i was on my feet helping to work the track & event for like 4 hours immediately after the run. I should've been home with ice & elevated rest, etc. What's that RICE stand for again? LOL. More on new pain/injury as things progress.
Wednesday, January 14, 2009
First Fast Run of '09
This is the write up from Monday's workout. I've fallen a bit behind on the blog entries. And I never did a detailed 'goals' post. And I've been thinking about the idea of the "runner's high" which I intend to make an entry about my thoughts on that paired with additive tendencies. Also, the other day I was inspired to write a poem about running. It needs some fine tuning and then I'll post it...don't laugh too hard when you read it!
Excellent treadmill run with some weights & stretching afterward. I'm cautiously optimistic about my PF becoming a thing of the past. With the last week I've done my longest run in 6 weeks, and now my only fast workout. Remember that swim last week? Ever since that workout's after-effects have faded (the PF pain & calf soreness associated with cramping described here and again 2 days later) I've hardly felt the PF situation at all.
My scheduled workout was cross training. But I got to the Y very late, and decided to run instead because or short on time & feeling good. Told myself I'd do 4 easy at 8:30 pace. I felt sluggish so the first 2 miles were 9 min & then 8:30 pace. Then I decided to do an 8 min 3rd mile to make the average come out. All of a sudden the sluggish feeling went away and I was feeling fine. Changing things on the fly I decided to speed up the 4th & then add a 5th mile which was to be a cool down. Forth = 7:30 pace, felt great. Decided to test if I might have any speed left after this prolonged period of no hard efforts. So did a half-mile at 6:30 pace and finally was feeling uncomfortable. Cool-down last half @ 9 min pace. So 5 total in a 'progression' type run.
It's now two days later and the PF is totally under control. Still there, but hardly notice it. I'm very encouraged by this but will still try to contain my efforts as much as possible!
Excellent treadmill run with some weights & stretching afterward. I'm cautiously optimistic about my PF becoming a thing of the past. With the last week I've done my longest run in 6 weeks, and now my only fast workout. Remember that swim last week? Ever since that workout's after-effects have faded (the PF pain & calf soreness associated with cramping described here and again 2 days later) I've hardly felt the PF situation at all.
My scheduled workout was cross training. But I got to the Y very late, and decided to run instead because or short on time & feeling good. Told myself I'd do 4 easy at 8:30 pace. I felt sluggish so the first 2 miles were 9 min & then 8:30 pace. Then I decided to do an 8 min 3rd mile to make the average come out. All of a sudden the sluggish feeling went away and I was feeling fine. Changing things on the fly I decided to speed up the 4th & then add a 5th mile which was to be a cool down. Forth = 7:30 pace, felt great. Decided to test if I might have any speed left after this prolonged period of no hard efforts. So did a half-mile at 6:30 pace and finally was feeling uncomfortable. Cool-down last half @ 9 min pace. So 5 total in a 'progression' type run.
It's now two days later and the PF is totally under control. Still there, but hardly notice it. I'm very encouraged by this but will still try to contain my efforts as much as possible!
Sunday, January 11, 2009
Weekend Trail Run
I did a really great run yesterday, and haven't been able to blog on about it because I've just been busy with my weekend. But now everyone has gone to bed and I'm just watching the idiot tube so I can sign in.
As planned I went into BCSP. Since there was no snow I wasn't in any hurry to get out there...was actually hoping snow might arrive, but it didn't. Later we got the "wintery mix" of sleet, freezing rain, flurries, etc. Anyway it was cold and the woods were quiet and still. It's supposed to get colder this coming week with highs in the 20's for most of the week!
I hadn't been on these trails for like 2 months and there was tons of leaves covering the trail. I already know there's lots of rocks & roots so I took it easy, about a 10 minute mile pace. Somehow I missed the usual cut-off down to the river. I was almost to the south end where the trail meets the road at the old mill & damn when the trail suddenly became packed gravel. Yikes! When did this happen? I realized where I was, but they've ruined this stretch that used to be single track. WTF?!?! Then some bikers were coming up the trail as I was heading down toward the river. Now they're encouraging mtn bikes on this trail??
I took the river path down & back taking in the sights. I was running thru this area every week during the summer. Really can see so much more of the lay of the land with all the plants down & branches bare. I saw a few steep rock hills that were calling to me. I resisted, and usually don't like to blaze str8 into the woods. I stick to the paths. There is one very steep trail that goes up a 100 feet over boulders. I've taken that way once before and couldn't resist today.
This is the type of steep climb that you need to get your hands onto the rocks and lean into the hill. Grabbing roots and whatever hand holds you can get. I wish I had my camera - there were some icicles from a few rocks. And there were some ice crystals that had pushed up from the dirt and looked like stalks of ice arranged in patterns with small bits of dirt & pebbles on the top of each one. very cool. Anyway I made it to the top just in time to look back down and see another person going by on the path below - a long way down. I found the trail that leads thru the pine grove and then decided to alter my planned 5 mile route. I was getting into this run and didn't want it to end. I went uphill thru the 'rocky run' meadow. All the branches of the briars & berry thorns were shades of blue & purple which was really wild/trippy looking. I went by the big old beech that fell down in a storm last summer. My sons and I cut branches off of this mighty fallen giant. These are still drying in the garage and this spring we'll be making hiking staffs from these branches. My son's initials are carved into the fallen tree trunk. This tree was a great trail obstacle for about 2 weeks until the park cut a wide section of the trunk. bummer.
The biggest stream crossing here, stayed dry. Big uphill, then loop along mtn bike area. The final 1/4 mile back to my car is a constant incline which I couldn't help but to push the pace. I felt strong and I like to finish fast on most of my slow runs. I just can't resist the speed. Final time is exactly one hour. My estimate is 6 miles. Fully stretched immediately after. My calf muscles were really pumped from the final hill. They felt tired for the rest of the day and I anticipated PF pain today. Surprisingly I feel great, no pain! Maybe more running is better? Now I'm really guessing what the best course of action is for the situation. But for now I'm enjoying it. More runs like this one! A perfect blend of effortless while running and then happy exhaustion when done.
As planned I went into BCSP. Since there was no snow I wasn't in any hurry to get out there...was actually hoping snow might arrive, but it didn't. Later we got the "wintery mix" of sleet, freezing rain, flurries, etc. Anyway it was cold and the woods were quiet and still. It's supposed to get colder this coming week with highs in the 20's for most of the week!
I hadn't been on these trails for like 2 months and there was tons of leaves covering the trail. I already know there's lots of rocks & roots so I took it easy, about a 10 minute mile pace. Somehow I missed the usual cut-off down to the river. I was almost to the south end where the trail meets the road at the old mill & damn when the trail suddenly became packed gravel. Yikes! When did this happen? I realized where I was, but they've ruined this stretch that used to be single track. WTF?!?! Then some bikers were coming up the trail as I was heading down toward the river. Now they're encouraging mtn bikes on this trail??
I took the river path down & back taking in the sights. I was running thru this area every week during the summer. Really can see so much more of the lay of the land with all the plants down & branches bare. I saw a few steep rock hills that were calling to me. I resisted, and usually don't like to blaze str8 into the woods. I stick to the paths. There is one very steep trail that goes up a 100 feet over boulders. I've taken that way once before and couldn't resist today.
This is the type of steep climb that you need to get your hands onto the rocks and lean into the hill. Grabbing roots and whatever hand holds you can get. I wish I had my camera - there were some icicles from a few rocks. And there were some ice crystals that had pushed up from the dirt and looked like stalks of ice arranged in patterns with small bits of dirt & pebbles on the top of each one. very cool. Anyway I made it to the top just in time to look back down and see another person going by on the path below - a long way down. I found the trail that leads thru the pine grove and then decided to alter my planned 5 mile route. I was getting into this run and didn't want it to end. I went uphill thru the 'rocky run' meadow. All the branches of the briars & berry thorns were shades of blue & purple which was really wild/trippy looking. I went by the big old beech that fell down in a storm last summer. My sons and I cut branches off of this mighty fallen giant. These are still drying in the garage and this spring we'll be making hiking staffs from these branches. My son's initials are carved into the fallen tree trunk. This tree was a great trail obstacle for about 2 weeks until the park cut a wide section of the trunk. bummer.
The biggest stream crossing here, stayed dry. Big uphill, then loop along mtn bike area. The final 1/4 mile back to my car is a constant incline which I couldn't help but to push the pace. I felt strong and I like to finish fast on most of my slow runs. I just can't resist the speed. Final time is exactly one hour. My estimate is 6 miles. Fully stretched immediately after. My calf muscles were really pumped from the final hill. They felt tired for the rest of the day and I anticipated PF pain today. Surprisingly I feel great, no pain! Maybe more running is better? Now I'm really guessing what the best course of action is for the situation. But for now I'm enjoying it. More runs like this one! A perfect blend of effortless while running and then happy exhaustion when done.
Wednesday, January 7, 2009
Fool in the Pool
I really wanted to make time for my workout today. So I did. If tomorrow's big exam is a flop then I'll know whether my hobby is healthy or if it has become an addiction.
I did yesterday's scheduled swim 'cross traing' at the Y. It's typical for me to do skipped workouts rather than passing over them. It's just what I do. And since I don't plan out a detailed schedule of workouts this has always been okay for m.e
This is the first time ever that I've done laps in the pool as a workout. I was pretty excited. I got there thinking that i would slowly swim for any amount of time as long as I finished a mile. But I didn't realize how much longer a mile in water is compared to a mile on dry land. I made it somewhere between 1/3 to a 1/2 mile. I have never been a good swimmer. I know the concept, but my form is just terrible. I usually seem to go too fast because I get tired very quickly. I wanted to go at a deliberate slow steady pace. I did wear a float belt for assistance...and I plan to get away from that over the next few weeks as my swim skills get stronger. Hey- I didn't want to sink to the bottom on the very first day, right?
No problem getting in the water, 2 swimmers per lane, not very crowded mid-morning. Tried to start as slow as I could. Made it up & back 2.5 times and had to flip over onto my back to rest (while still keeping some forward momentum). I was counting up & back as 1 lap. Later I asked the lifeguard and he said 72 single laps (one direction) is a mile because the pool is 25 yards. I did the math and yes, that's a little long . . . I would've counted 71 as my mile if I could've only gone that far! After 9 up & back I had to rest (1/4 mile). I stopped my watch to 'net' out the rest period. Then I did 3 more to make a 1/3 of a mile. I was exhausted, completely not used to this form of exercise. Time for .33 mile was 22:00 which I'm pretty sure is crappy but leaves me tons of room to improve. I did a few more laps just foolin around and called it quits.
During the final few laps I was getting cramps in both calves which concerns me because of the stress it might be making onto my plantar area. After shower I went into the gym & did a good thorough stretching before making a circuit around the weight machines. I ate too much for lunch, but now a few hours after the workout I'm feeling very good about making the time to do it. I feel a slight buzz - which is partly due to upper body completely tired out. I know the exam tomorrow is gonna suck, but I don't care much at all. That's the sign of a good vigorous workout!
I did yesterday's scheduled swim 'cross traing' at the Y. It's typical for me to do skipped workouts rather than passing over them. It's just what I do. And since I don't plan out a detailed schedule of workouts this has always been okay for m.e
This is the first time ever that I've done laps in the pool as a workout. I was pretty excited. I got there thinking that i would slowly swim for any amount of time as long as I finished a mile. But I didn't realize how much longer a mile in water is compared to a mile on dry land. I made it somewhere between 1/3 to a 1/2 mile. I have never been a good swimmer. I know the concept, but my form is just terrible. I usually seem to go too fast because I get tired very quickly. I wanted to go at a deliberate slow steady pace. I did wear a float belt for assistance...and I plan to get away from that over the next few weeks as my swim skills get stronger. Hey- I didn't want to sink to the bottom on the very first day, right?
No problem getting in the water, 2 swimmers per lane, not very crowded mid-morning. Tried to start as slow as I could. Made it up & back 2.5 times and had to flip over onto my back to rest (while still keeping some forward momentum). I was counting up & back as 1 lap. Later I asked the lifeguard and he said 72 single laps (one direction) is a mile because the pool is 25 yards. I did the math and yes, that's a little long . . . I would've counted 71 as my mile if I could've only gone that far! After 9 up & back I had to rest (1/4 mile). I stopped my watch to 'net' out the rest period. Then I did 3 more to make a 1/3 of a mile. I was exhausted, completely not used to this form of exercise. Time for .33 mile was 22:00 which I'm pretty sure is crappy but leaves me tons of room to improve. I did a few more laps just foolin around and called it quits.
During the final few laps I was getting cramps in both calves which concerns me because of the stress it might be making onto my plantar area. After shower I went into the gym & did a good thorough stretching before making a circuit around the weight machines. I ate too much for lunch, but now a few hours after the workout I'm feeling very good about making the time to do it. I feel a slight buzz - which is partly due to upper body completely tired out. I know the exam tomorrow is gonna suck, but I don't care much at all. That's the sign of a good vigorous workout!
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