Yes, a long break. Too much running around and too little sleep. Stupid cranes.
Tues was weird, legs felt brand-new...no tightness or soreness anywhere. But they felt heavy, too. Wed was horrible due to the 80 degree temp and sunshine. I am not ready for this kind of heat, but it doesn't appear to be leaving anytime soon. Looks like winter is already way over with.
Tomorrow will be a short run. Lots of work to do.
Hoping to get enough done that I can head out Friday afternoon for 20. Busy again on Saturday.
Wednesday, March 28, 2012
Thursday, March 22, 2012
Mon (8) Wed (14)
This is my off week so I'll only be at around 30 miles total.
Monday was a solid training pace run.
Wednesday was a long-awaited marathon pace training run. My heart rate was too high for most of the run and I got tired too soon. By the last two miles I was spent.
Humidity was at 100% and it was in the 60's, which is still warm considering my body is used to 40's. I'm hoping that these were the reasons I got too hot and tired so quickly.
In addition, I suspect that my hard 20-miler last week affected things. Still trying to figure out the facts on glycogen depletion.
Finally, I started way too fast. Max. heart rate was at nearly 210 in the first mile, partly due to nerves. Much different from my usual slow start. In addition, my watch was lagging a lot in showing pace data so I kept running faster...at times I was running a 6:00 pace thinking I was at the 7:15 shown on the watch. No wonder I got so tired. Thinking cloud cover or precip must affect watch reception.
Regardless, my poor performance shows that I have some learning and investigating to do. Surely I can do better than 7:15 pace on a flat trail...especially after a 7:50 pace for more miles on a much, much harder route last week.
Monday was a solid training pace run.
Wednesday was a long-awaited marathon pace training run. My heart rate was too high for most of the run and I got tired too soon. By the last two miles I was spent.
Humidity was at 100% and it was in the 60's, which is still warm considering my body is used to 40's. I'm hoping that these were the reasons I got too hot and tired so quickly.
In addition, I suspect that my hard 20-miler last week affected things. Still trying to figure out the facts on glycogen depletion.
Finally, I started way too fast. Max. heart rate was at nearly 210 in the first mile, partly due to nerves. Much different from my usual slow start. In addition, my watch was lagging a lot in showing pace data so I kept running faster...at times I was running a 6:00 pace thinking I was at the 7:15 shown on the watch. No wonder I got so tired. Thinking cloud cover or precip must affect watch reception.
Regardless, my poor performance shows that I have some learning and investigating to do. Surely I can do better than 7:15 pace on a flat trail...especially after a 7:50 pace for more miles on a much, much harder route last week.
Friday, March 16, 2012
Fri (8 miles)
Easy 8 today. Very humid. Drenched when I was done.
Work up feeling good and not exhausted like a sort of expected. I am right where I was hoping I would be two weeks ago. Knees didn't bother me at all.
Next week will be lower mileage and higher intensity.
Work up feeling good and not exhausted like a sort of expected. I am right where I was hoping I would be two weeks ago. Knees didn't bother me at all.
Next week will be lower mileage and higher intensity.
Thursday, March 15, 2012
Thurs (19 miles)
Ran this same route Feb. 18th. Took me 2:41 at an 8:35 pace. I was banged up and it was muddy.
My goal this time was to hit an 8:00 pace. I chose that speed because it's about 1 minute faster than my (slowest) goal pace, and because of the challenges in this particular route.
I actually hit 7:51 pace and 2:26 total time...in spite of the 80 degree temp and high humidity.
There are a lot of hills on this route so finishing this fast without feeling totally spent is a good sign. My right leg felt close to 100% and my left knee surprisingly hardly tightened at all. Between the strength training and rolling the huge knots out of both quads I feel much more limber, loose, and strong.
My goal this time was to hit an 8:00 pace. I chose that speed because it's about 1 minute faster than my (slowest) goal pace, and because of the challenges in this particular route.
I actually hit 7:51 pace and 2:26 total time...in spite of the 80 degree temp and high humidity.
There are a lot of hills on this route so finishing this fast without feeling totally spent is a good sign. My right leg felt close to 100% and my left knee surprisingly hardly tightened at all. Between the strength training and rolling the huge knots out of both quads I feel much more limber, loose, and strong.
Tuesday, March 13, 2012
Tues (8 miles)
80 degrees, breezy and hills.
Legs felt shot on hills but better on flat stretches. Taking tomorrow off for sure.
Right shin feels a tiny bit worse but doesn't scare me too much yet.
Legs felt shot on hills but better on flat stretches. Taking tomorrow off for sure.
Right shin feels a tiny bit worse but doesn't scare me too much yet.
Sun (12 miles) Mon (8 miles)
Fast training run Sunday. One of my best runs in months. Left knee did get tight at points but nothing at all on the right calf.
Monday...not great sleep. Body was tired early but felt a little better late. Still, a slower than normal run at about 7:40 pace. It was very hot and dry for March and I was light-headed and thirsty by the end.
Monday...not great sleep. Body was tired early but felt a little better late. Still, a slower than normal run at about 7:40 pace. It was very hot and dry for March and I was light-headed and thirsty by the end.
Saturday, March 10, 2012
Thurs (5 miles) Fri (12 miles)
Sick of the wind.
Slogged through Friday. No sleep. Legs were like lead.
Left knee continues to tighten intermittently. Need to get that figured out.
That's 60 miles for the week with a couple of days of rest in there.
If I can do this again next week without injury I'll be in a good spot.
Slogged through Friday. No sleep. Legs were like lead.
Left knee continues to tighten intermittently. Need to get that figured out.
That's 60 miles for the week with a couple of days of rest in there.
If I can do this again next week without injury I'll be in a good spot.
Wednesday, March 7, 2012
Wed. (10 miles)
No sleep. Horrible stomach. 30MPH wind. Fun.
Left knee tightened up after a couple of 7:00 miles. It did loosen a lot. No other significant problems other than hating life. So sick of the wind already.
Need to start running in the mornings to avoid the gusts.
Left knee tightened up after a couple of 7:00 miles. It did loosen a lot. No other significant problems other than hating life. So sick of the wind already.
Need to start running in the mornings to avoid the gusts.
Tuesday, March 6, 2012
Tues (strength and rest)
Yesterday I ran 12 miles at training pace (7:30). Today I feel pretty spry and not wiped out. That's good stuff considering 32 miles of challenging running.
Reminder that as soon as possible I need to be doing a 12-mile run at near marathon pace every two weeks. Hopefully next week I can give this a shot.
This is a volume and interval week.
Reminder that as soon as possible I need to be doing a 12-mile run at near marathon pace every two weeks. Hopefully next week I can give this a shot.
This is a volume and interval week.
Monday, March 5, 2012
Sun (12 miles) Mon (20 miles)
Due to wind and my weird knees, last week basically turned into a rest week.
The time off helped. Did slow 12 yesterday in 40MPH wind. Unpleasant and not fun.
30MPH winds today. Tried to be nice to myself by hitting MoPac. Planned to run 10 and realized that work later in the week meant I needed to go farther to hit goal mileage of 60 this week.
So I decided on an easy-paced 20. Started fairly slow but the legs wanted to go in spite of the awful windy Sunday run. So, I went. Lots of sub-8 miles and many right in my goal training speed of 7:30. Very surprised.
At miles 16 to 18 the wind was in my face and awful.
7:50 pace for whole run and could've been much faster if I'd planned for it. 2:35 total time.
Knees didn't cause too many problems and I was only winded going into the wind.
My conditioning is improving.
The time off helped. Did slow 12 yesterday in 40MPH wind. Unpleasant and not fun.
30MPH winds today. Tried to be nice to myself by hitting MoPac. Planned to run 10 and realized that work later in the week meant I needed to go farther to hit goal mileage of 60 this week.
So I decided on an easy-paced 20. Started fairly slow but the legs wanted to go in spite of the awful windy Sunday run. So, I went. Lots of sub-8 miles and many right in my goal training speed of 7:30. Very surprised.
At miles 16 to 18 the wind was in my face and awful.
7:50 pace for whole run and could've been much faster if I'd planned for it. 2:35 total time.
Knees didn't cause too many problems and I was only winded going into the wind.
My conditioning is improving.
Friday, March 2, 2012
Thurs (8 miles) and strength
8 miles at 7:28 pace. That's my goal training pace so that's a good thing. A few hills on 112th.
Knees were decent. Right leg was burning a bit by the end but it loosened up after a few minutes.
Woke up Friday morning feeling good overall. Not nearly as tired as after the Monday run. No pain, either.
Counted cadence on Tuesday. Experts say you should shoot for 180 steps per minute -- this apparently ensures a short, less damaging stride. At a 7:00 pace my cadence is around 210, so at least I am doing one thing right.
Still looking for a weight bench.
Knees were decent. Right leg was burning a bit by the end but it loosened up after a few minutes.
Woke up Friday morning feeling good overall. Not nearly as tired as after the Monday run. No pain, either.
Counted cadence on Tuesday. Experts say you should shoot for 180 steps per minute -- this apparently ensures a short, less damaging stride. At a 7:00 pace my cadence is around 210, so at least I am doing one thing right.
Still looking for a weight bench.
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