It has been a couple weeks since my last long run. With this weekend and next being the only weekends before surgery, I definately wanted to get a longer run in before I am forced to be relatively idle for what will probably be a couple weeks. If I am lucky, I can do some short runs by the end of the year, and with some luck I can return to 5+ mile runs some time in January.
Today's run was broken into two parts. The first 1.8 miles or so, I brought the dog along - as he needed the exercise. The colder weather and shorter days have meant fewer trips to the park for him. However, he hasn't really been conditioned to run, so I couldn't bring him along for a long distance. Since I'm not in training mode right now, and for the rest of the winter, I am thinking I'll take advantage of that and get his endurance up a bit.
After the short 1.8 mile loop in the neighborhood, I took off on a there-and-back trip from the house to Trader Joe's on Rt 9. Its just about 4.5 miles away - which, combined with the 1.8 miles earlier, would easily put me in the 10 mile range.
Total Time: 1:47:15
Total Disance: 10.35 Miles
Avg HR: 150
Sunday, November 30, 2008
Thursday, November 27, 2008
6 Miles - 11/27
With the four days of vacation due to the Thanksgiving holiday - I decided I wanted to make good use of the daylight hours that I could do some exercise with. To start things off, I did my normal 6 mile loop on Thanksgiving morning, before we had to head out to visit people for the holiday.
It was a very quiet run. I started out around 8 AM, and there wasn't much traffic at all. I also didn't bring a water bottle with me. I debated bringing it only because it was a morning run, and in the morning I tend to be somewhat dehydrated. But I had about 30 minutes before setting out to get some gatorade into my system.
Total Time: 57:38
Total Distance: 6 miles
Avg HR: 159
I'm definately noticing some drop off in speed and conditioning. With only running once or twice a week, I would expect this to happen. However, my only goal for the winter season is to maintain distance capability. With only training for 2 months, I can't expect to have a good solid performance base that will stay maintained. As long as I can go into spring being able to run a distance of 13 miles in one shot, I'll be satisfied. It takes a long time to build up distance endurance with the ligaments, cartilege and tendons. So I just dont want to lose that.
It was a very quiet run. I started out around 8 AM, and there wasn't much traffic at all. I also didn't bring a water bottle with me. I debated bringing it only because it was a morning run, and in the morning I tend to be somewhat dehydrated. But I had about 30 minutes before setting out to get some gatorade into my system.
Total Time: 57:38
Total Distance: 6 miles
Avg HR: 159
I'm definately noticing some drop off in speed and conditioning. With only running once or twice a week, I would expect this to happen. However, my only goal for the winter season is to maintain distance capability. With only training for 2 months, I can't expect to have a good solid performance base that will stay maintained. As long as I can go into spring being able to run a distance of 13 miles in one shot, I'll be satisfied. It takes a long time to build up distance endurance with the ligaments, cartilege and tendons. So I just dont want to lose that.
Saturday, November 22, 2008
5 Miles - 11/22
It is getting cold out there!
Today I was once again afflicted with the 'There is only an hour of daylight left - I really wanted to do something like 10 miles, but I can't. Is it even worth going for something shorter?' thought process. However, as I've mentioned in a previous post, I realized that this thinking was stupid and counterproductive. I'm not training for a marathon yet, afterall!
So I set off on my normal 5 mile loop that I knew I'd be able to finish while it was still light out. The other problem I had to contend with was the cold. In the early-mid fall, temperatures cool off, but you can still be comfortable in running shorts and an athletic shirt (one that wicks away moisture). However, when it drops below about 45 degrees - something else is often needed.
For my birthday this year, Laurie had gotten me a pair of jogging pants to be used in the winter. I had generally resisted acquiring this type of apparel, because in the past, exercise clothes I used in the winter have been noisy and held in too much heat. However, this pair was different - it has multiple layers of soft breathable fabric.
Without a top to match, I had to improvise. I ended up taking a wicking shirt and using a sweat shirt over it. Yeah, the sweat shirt might absorb moisure, but at least the layer that would absorb moisture wouldn't be in direct contact with skin.
Then there was the issue of covering the ole' noggin. When I need a hat in the winter time, I use a rabbit-fur bomber hat. But that would be a bit too much. Fortunately Laurie had a lighter, construction orange hat that would do.
Other then the trial of finding an outfit for winter running - nothing too awful special about this run. After an 8:30 or so warm up mile (which is a bit fast for a warm up for me at this point - but it felt like warm up exertion), I ran the next two miles at about 8 minute miles. Three miles were finished in somewhere around 24:19 or so. At that point, I decided to slow down a bit - without following an actual training plan, and only trying to maintain during the winter - I need to find that careful balance of effort to keep myself motivated.
Total Distance: 5.25 miles
Total Time: 45:17
Avg HR: 164
Today I was once again afflicted with the 'There is only an hour of daylight left - I really wanted to do something like 10 miles, but I can't. Is it even worth going for something shorter?' thought process. However, as I've mentioned in a previous post, I realized that this thinking was stupid and counterproductive. I'm not training for a marathon yet, afterall!
So I set off on my normal 5 mile loop that I knew I'd be able to finish while it was still light out. The other problem I had to contend with was the cold. In the early-mid fall, temperatures cool off, but you can still be comfortable in running shorts and an athletic shirt (one that wicks away moisture). However, when it drops below about 45 degrees - something else is often needed.
For my birthday this year, Laurie had gotten me a pair of jogging pants to be used in the winter. I had generally resisted acquiring this type of apparel, because in the past, exercise clothes I used in the winter have been noisy and held in too much heat. However, this pair was different - it has multiple layers of soft breathable fabric.
Without a top to match, I had to improvise. I ended up taking a wicking shirt and using a sweat shirt over it. Yeah, the sweat shirt might absorb moisure, but at least the layer that would absorb moisture wouldn't be in direct contact with skin.
Then there was the issue of covering the ole' noggin. When I need a hat in the winter time, I use a rabbit-fur bomber hat. But that would be a bit too much. Fortunately Laurie had a lighter, construction orange hat that would do.
Other then the trial of finding an outfit for winter running - nothing too awful special about this run. After an 8:30 or so warm up mile (which is a bit fast for a warm up for me at this point - but it felt like warm up exertion), I ran the next two miles at about 8 minute miles. Three miles were finished in somewhere around 24:19 or so. At that point, I decided to slow down a bit - without following an actual training plan, and only trying to maintain during the winter - I need to find that careful balance of effort to keep myself motivated.
Total Distance: 5.25 miles
Total Time: 45:17
Avg HR: 164
Tuesday, November 18, 2008
45 Minutes on treadmill - 11/18
I normally dont like treadmills. They have bored me to death in the past in about 5 minutes.
As I'm travelling for work this week, and the hotel has a treadmill - I decided to give it a shot again. My thinking was that if I went at a pretty easy pace - around 150 bpm or so - and had the TV on, maybe it would work out.
It seems like it helped. Any time in the past I've used a treadmill, I had the incline relatively steep, or I had the speed way up. This ended up making things uncomfortable - and without passing scenary to distract me, it was counter productive. However, staying at a rate of 150 bpm, it was much easier to just keep going. I still think that treadmills are horribly calibrated for distance measuring, and are significantly less of a workout than running outside, but they are something. Whatever gets the heartrate up.
Total Time: 45:30
Avg HR: 147
As I'm travelling for work this week, and the hotel has a treadmill - I decided to give it a shot again. My thinking was that if I went at a pretty easy pace - around 150 bpm or so - and had the TV on, maybe it would work out.
It seems like it helped. Any time in the past I've used a treadmill, I had the incline relatively steep, or I had the speed way up. This ended up making things uncomfortable - and without passing scenary to distract me, it was counter productive. However, staying at a rate of 150 bpm, it was much easier to just keep going. I still think that treadmills are horribly calibrated for distance measuring, and are significantly less of a workout than running outside, but they are something. Whatever gets the heartrate up.
Total Time: 45:30
Avg HR: 147
40 Minutes on treadmill - 11/18
The thing about Minneapolis (where I'm travelling this week) in November is that it can be cold. And, in the area where I usually end up going (Eden Prairie) - all the hotels are right near major highways. So there isn't much of an area to go running outside.
So once again I stuck it out on a treadmill. Encouraged by yesterday's results of being able to sustain 45 minutes without wanting to shoot myself out of boredom, I decided I mine as well take advantage of the opportunity and at least do something.
Total Time: 40 Minutes
Avg HR: 143
So once again I stuck it out on a treadmill. Encouraged by yesterday's results of being able to sustain 45 minutes without wanting to shoot myself out of boredom, I decided I mine as well take advantage of the opportunity and at least do something.
Total Time: 40 Minutes
Avg HR: 143
Sunday, November 16, 2008
6 Miles - 11/16
Today I wanted to do another long run - maybe 15 miles or so. My thought has been that the more endurance I can build before surgery and recovery time over the winter, the better off I'll be in the spring.
The problem with that line of thinking became evident today. When looking at the list of things I needed to get done, it was going to be difficult to get a full 2 hour run in during daylight. I even thought 'well maybe this weekend going for a run just isn't going to work'. Then it occured how stupid I was being - I could get an hour run in - and I was of them mindset that unless I was doing a long run, there was no point. Maybe I couldn't get a long run in - but 6 miles is still a good distance.
So todays run just ended up being more of a tempo/fartlek run. After a couple miles at the 9 to 9:30 pace and a HR of about 155 - I sped up a bit to a HR of 160, with some random sections of 170. If I felt like charging up a hill, I would. If I felt like slowing down a bit, I would.
Total Distance: 6 Miles
Total Time: 53:30
Avg HR: 164
I'm also finding that my conditioning is falling off, without running nearly as often as I was during training. It's not surprising that this is happening - but it is a little surprising how quickly it is happening. Perhaps a large part is that I was only training for 2 months. Had I been running 3-5 times/week for something like 2 years, maybe the drop off wouldn't be quite as dramatic.
The problem with that line of thinking became evident today. When looking at the list of things I needed to get done, it was going to be difficult to get a full 2 hour run in during daylight. I even thought 'well maybe this weekend going for a run just isn't going to work'. Then it occured how stupid I was being - I could get an hour run in - and I was of them mindset that unless I was doing a long run, there was no point. Maybe I couldn't get a long run in - but 6 miles is still a good distance.
So todays run just ended up being more of a tempo/fartlek run. After a couple miles at the 9 to 9:30 pace and a HR of about 155 - I sped up a bit to a HR of 160, with some random sections of 170. If I felt like charging up a hill, I would. If I felt like slowing down a bit, I would.
Total Distance: 6 Miles
Total Time: 53:30
Avg HR: 164
I'm also finding that my conditioning is falling off, without running nearly as often as I was during training. It's not surprising that this is happening - but it is a little surprising how quickly it is happening. Perhaps a large part is that I was only training for 2 months. Had I been running 3-5 times/week for something like 2 years, maybe the drop off wouldn't be quite as dramatic.
Saturday, November 15, 2008
Swimming - 11/13 and 11/15
Both Thursday and today I did some swimming in the endless pool again. On Thursday I tried to use my neighbors iPod waterproofing case and waterproof headphones, but they were the ear bud type that goes into the ear, and that style of headphone never stays in my ear all that well. I was hoping that the elastic strap of the goggles pulled around the middle of my ear might help, but not so much. I suppose a swim cap would be the next step for that.
However, for the few minutes I was able to get something out of the experiment, I think it holds good promise. H2Oaudio.com has a few waterproof products, and I'm currently thinking that the iPod shuffle headset, which keeps water out of the unit, and also has a neck strap for the headphones, is the best bet. At $80, its not terribly expensive, and the $50 cost for an iPod shuffle makes the whole solution about $130. Not too bad.
Anyhow - both sessions on Thursday and today were about 30 minutes. On Thursday I ended a bit short - I just didn't have the patience to finish out the 30 minutes for whatever reason.
Thursday 11/13
Total Time: 25:12
Avg HR: 151
Power Setting: 5 Min @ 50, rest @ 45
Saturday 11/15
Total Time: 30:33
Avg HR: 156
Power Setting: 45
Also - today I started playing around with breathing from my left side a bit. I normally always breath from my right side every time my right arm comes out of the water. However, it seems to me that it might be beneficial in the long run if I can alternate, and extend every breath by 50% of the mechanics motions of the stroke.
The trial periods were just to start sorting things out - only about 3-4 sessions about 1 minute in length before I felt myself running out of breath and needing to return to my comfort zone.
However, for the few minutes I was able to get something out of the experiment, I think it holds good promise. H2Oaudio.com has a few waterproof products, and I'm currently thinking that the iPod shuffle headset, which keeps water out of the unit, and also has a neck strap for the headphones, is the best bet. At $80, its not terribly expensive, and the $50 cost for an iPod shuffle makes the whole solution about $130. Not too bad.
Anyhow - both sessions on Thursday and today were about 30 minutes. On Thursday I ended a bit short - I just didn't have the patience to finish out the 30 minutes for whatever reason.
Thursday 11/13
Total Time: 25:12
Avg HR: 151
Power Setting: 5 Min @ 50, rest @ 45
Saturday 11/15
Total Time: 30:33
Avg HR: 156
Power Setting: 45
Also - today I started playing around with breathing from my left side a bit. I normally always breath from my right side every time my right arm comes out of the water. However, it seems to me that it might be beneficial in the long run if I can alternate, and extend every breath by 50% of the mechanics motions of the stroke.
The trial periods were just to start sorting things out - only about 3-4 sessions about 1 minute in length before I felt myself running out of breath and needing to return to my comfort zone.
Sunday, November 9, 2008
36 Mile bike ride - 11/9
After the last bike ride a few weeks ago, I brought my bike into the shop for some service. I suspected the chain needed replacement, and the previous owner also suspected that the back set of gears (technically they are sprockets), commonly referred to as a freewheel or cassette, needed replacement also. I also suspected that the spokes needed some adjustment/tightening - so when I brought it in, I had them give it a quick once over. It is an old bike with over 10,000 miles on it, it had sat in a basement for a long time - so it just needed a general tune up.
In addition to the above, they also found that the bearing in the headset (the steering column) was worn loose, and the brakes needed replacement as the rubber had gotten old and brittle like an old eraser. So they recommended a service they call the ride-ready service - where they basically take what is on the bike (plus any replacements such as the chain and cassette mentioned above) and tune it to perform at its best.
So yesterday was the first time I had really gotten a chance to give it a whirl - and WOW what a difference! Everything is just smoother and quieter now - the front derailleur is adjusted properly so the chain doesn't slip off the gear, the gear shift levers themselves are easier to move, the wheels dont pulsate when the brakes are applied, and the loose headset bearing doesn't make a thunk sound when I go over a bump.
So I set off wanting to go a decent distance, but due to the almost 14 miles I ran the previous day, I didn't want to overextend myself. I figured somewhere around the 40 mile mark would be good.
Total Distance: 36 Miles
Total Time: 2:26:50
Avg HR: 141
I've gotten pretty good at initial pacing with running, but I still tend to start out a bit fast when biking - so I intentionally kept things relatively easy. Plus, the wind was pretty stiff - the first third of the ride I had a pretty constant headwind the entire time that really slowed things down. It was the same headwind my friend and I had on our ride a couple weeks ago - out of the southwest. Must be a seasonal thing.
In addition to the above, they also found that the bearing in the headset (the steering column) was worn loose, and the brakes needed replacement as the rubber had gotten old and brittle like an old eraser. So they recommended a service they call the ride-ready service - where they basically take what is on the bike (plus any replacements such as the chain and cassette mentioned above) and tune it to perform at its best.
So yesterday was the first time I had really gotten a chance to give it a whirl - and WOW what a difference! Everything is just smoother and quieter now - the front derailleur is adjusted properly so the chain doesn't slip off the gear, the gear shift levers themselves are easier to move, the wheels dont pulsate when the brakes are applied, and the loose headset bearing doesn't make a thunk sound when I go over a bump.
So I set off wanting to go a decent distance, but due to the almost 14 miles I ran the previous day, I didn't want to overextend myself. I figured somewhere around the 40 mile mark would be good.
Total Distance: 36 Miles
Total Time: 2:26:50
Avg HR: 141
I've gotten pretty good at initial pacing with running, but I still tend to start out a bit fast when biking - so I intentionally kept things relatively easy. Plus, the wind was pretty stiff - the first third of the ride I had a pretty constant headwind the entire time that really slowed things down. It was the same headwind my friend and I had on our ride a couple weeks ago - out of the southwest. Must be a seasonal thing.
Saturday, November 8, 2008
13.75 miles - 11/8
Today I was finally able to get a long run in. I decided to do it today when the weather was a little more overcast and wet, because tomorrow is supposed to be drier, and more conducive to a bicycle ride.
This was the first long run since the half marathon in October. After taking the following week off completely, and not running more then a few times since then, it is not surprising that some conditioning was lost. However, I figure that with surgery coming up, I'm going to lose conditioning over the winter anyway - so I'm not fretting about it too much. However, I'd like to do what I can do to at least maintain up until the surgery actually occurs. It seems to me that if I concentrate primarily on the long run conditioning, as opposed to the speed work - that I'll be better off in the long run. Speed work conditioning, in my opinion, has a higher rate of loss when inactive.
Today I also started to play around more with the heart rate limit functions in my heart rate monitor. Up until this point, I've basically used it as a feedback tool. However, it is possible to program in heartrate limits, and it'll beep when you go outside of those limits. I thought it might be a good way to keep myself within the appropriate target range.
Unfortunately, I found that it was more trouble then it was worth. I had a range from 145 to 155 bpm set, and perhaps it would have been more effective on a completely flat course. Even though my route didn't have much for hills - there was enough so that it was beeping more often than not. I eventually turned off the audible beep because it was more of a distraction then a helpful tool. Perhaps at some point in the future I'll look at it again - but for right now, it just wasn't working for me.
Total Time: 2:30:32
Total Distance: 13.75 Miles
Avg HR: 158
This was, by far, the longest run I've gone on time-wise. They say not to increase more than 10% per week - and I think the primary reason for this is to allow your body time to build up to withstand the pounding that running puts on it. However, it seems to me that the 10% rule pertains to distance, not time - and it occured to me that there seems to be a glaring hole in the logic there.
The reason is this - if you slow down, your feet end up striking the ground more times for a given distance. So even though the overall distance may be the same for a slow run vs a fast run, you may put more stress on your body with the slower run simply because you impact the ground that much more often. So from this perspective, it would seem that the 10% increase would pertain to time, not distance.
Of course, if you run at the same pace during every run - then it all comes out in the wash.
This was the first long run since the half marathon in October. After taking the following week off completely, and not running more then a few times since then, it is not surprising that some conditioning was lost. However, I figure that with surgery coming up, I'm going to lose conditioning over the winter anyway - so I'm not fretting about it too much. However, I'd like to do what I can do to at least maintain up until the surgery actually occurs. It seems to me that if I concentrate primarily on the long run conditioning, as opposed to the speed work - that I'll be better off in the long run. Speed work conditioning, in my opinion, has a higher rate of loss when inactive.
Today I also started to play around more with the heart rate limit functions in my heart rate monitor. Up until this point, I've basically used it as a feedback tool. However, it is possible to program in heartrate limits, and it'll beep when you go outside of those limits. I thought it might be a good way to keep myself within the appropriate target range.
Unfortunately, I found that it was more trouble then it was worth. I had a range from 145 to 155 bpm set, and perhaps it would have been more effective on a completely flat course. Even though my route didn't have much for hills - there was enough so that it was beeping more often than not. I eventually turned off the audible beep because it was more of a distraction then a helpful tool. Perhaps at some point in the future I'll look at it again - but for right now, it just wasn't working for me.
Total Time: 2:30:32
Total Distance: 13.75 Miles
Avg HR: 158
This was, by far, the longest run I've gone on time-wise. They say not to increase more than 10% per week - and I think the primary reason for this is to allow your body time to build up to withstand the pounding that running puts on it. However, it seems to me that the 10% rule pertains to distance, not time - and it occured to me that there seems to be a glaring hole in the logic there.
The reason is this - if you slow down, your feet end up striking the ground more times for a given distance. So even though the overall distance may be the same for a slow run vs a fast run, you may put more stress on your body with the slower run simply because you impact the ground that much more often. So from this perspective, it would seem that the 10% increase would pertain to time, not distance.
Of course, if you run at the same pace during every run - then it all comes out in the wash.
Thursday, November 6, 2008
7.5 miles - 11/4
After not being able to do a long run this past weekend, I have been getting itchy to get a good run in. I've only run a couple times since the race, and I want to at least maintain my distance endurance over the winter. With the impending surgery coming, I have relatively few opportunities. Also, ever since the time change, there is really no way to get a good distance run in during the week while it is daylight out.
This coming weekend though, I should be able to get a long run in. However, that doesn't help satisfy the current itch. So tonight, since it was also relatively warm out, I decided to suck it up and go for a medium length run. I didn't want to go too far a distance, but I wanted to go more than 5 miles.
Total Distance: 7.5 miles
Total Time: 1:16:26
Avg HR: 153
This coming weekend though, I should be able to get a long run in. However, that doesn't help satisfy the current itch. So tonight, since it was also relatively warm out, I decided to suck it up and go for a medium length run. I didn't want to go too far a distance, but I wanted to go more than 5 miles.
Total Distance: 7.5 miles
Total Time: 1:16:26
Avg HR: 153
Sunday, November 2, 2008
27 Minute Swim - 11/2
I really wanted to go for a long run this past weekend, but I needed to get some car repair work done, and it was the kind of thing that once started, it had to be finished.
So I was somewhat upset at the sequence of events, but for the sake of doing something, I did some time in the endless pool.
Previously, I had been setting the power to 40, and I've found that after a couple minutes, the power always seems to go down by about 5 - so I'd end with the power set to 35. This time I tried things out by bringing the power up to 50. It settled down to 45 before too long, but the counter current was significantly faster. I used this opportunity to start working on my form, trying to find ways to make it more efficient.
Lap 1: 4:47 avg HR 128 power setting 35
Lap 2: 17:19 avg HR 157 power setting 45
Lap 3: 1:30 rest
Lap 4: 4:48 avg HR 126 power setting 45
So I was somewhat upset at the sequence of events, but for the sake of doing something, I did some time in the endless pool.
Previously, I had been setting the power to 40, and I've found that after a couple minutes, the power always seems to go down by about 5 - so I'd end with the power set to 35. This time I tried things out by bringing the power up to 50. It settled down to 45 before too long, but the counter current was significantly faster. I used this opportunity to start working on my form, trying to find ways to make it more efficient.
Lap 1: 4:47 avg HR 128 power setting 35
Lap 2: 17:19 avg HR 157 power setting 45
Lap 3: 1:30 rest
Lap 4: 4:48 avg HR 126 power setting 45
Subscribe to:
Posts (Atom)