This year's ass kicking is coming to a close - but I could not bring myself to allow that to happen without at least having something on the horizon.
So this morning I registered for the Sudbury Spring Sprint triathlon. It takes place on May 10, 2009 - so I should be plenty recovered from surgery by then, and hopefully a couple months into jogging, biking and swim training. Right now I could do a sprint tri any day of the week - I may not be fast, but I could complete it. So I've been figuring that a sprint tri in the spring of 2009 would be a good way to get back into the swing of things after the upcoming downtime.
Tuesday, December 9, 2008
Saturday, December 6, 2008
11 Miles - 12/6
One last longer run before surgery this coming Thursday. I'm hopeful that after about 3-4 weeks, I'll be able to resume runs in the 5 mile range, and after 2 months, I'll be able to get back into the 10 mile range. I want to hit the month of March being pretty much ready to go for full marathon training.
Today's run was quite a bit different than my typical long runs, as I had someone else to run with. I had recently been emailing with an old coworkers husband who has gotten back into running himself over the past few years. Although his pace is considerably faster than mine (he did a half marathon in the fall in less than 90 minutes), we both typically run solo. As a potential way to break that monotony once in a while, we decided to get a long run in before my surgery, with the possibility that next year, we might be able to meet up a couple times a month - depending on our respective training schedules and paces.
So we started off at about 7 am. I debated whether to bring water with me or not - but it was cold enough that I didn't anticipate I'd lose much water to sweat. Instead, I just made sure I got myself plenty hydrated beforehand (but not too hydrated that I'd have to take a bio break).
Total Time: 1:40
Total Distance: 10.85 miles
Avg HR: 168
So there are a couple interesting data points for this run. First - the pace was just over 9 min/miles. Normally I make these long runs on the slower side, but I feel like once in a while it is good to push things a little bit - and having a running partner certainly makes that easier.
Second - the HR of 168 is a bit high for the pace. By contrast, the half marathon in October was run with an avg HR of 150, and the pace was about 8:45 min/mile. Of course, I've lost some conditioning since then, but also a large factor in the higher HR was act of casual conversation during the run. I've never really had a datapoint for how much my HR would rise when engaged in conversation - but now I have an idea - about 10-15 bpm.
Today's run was quite a bit different than my typical long runs, as I had someone else to run with. I had recently been emailing with an old coworkers husband who has gotten back into running himself over the past few years. Although his pace is considerably faster than mine (he did a half marathon in the fall in less than 90 minutes), we both typically run solo. As a potential way to break that monotony once in a while, we decided to get a long run in before my surgery, with the possibility that next year, we might be able to meet up a couple times a month - depending on our respective training schedules and paces.
So we started off at about 7 am. I debated whether to bring water with me or not - but it was cold enough that I didn't anticipate I'd lose much water to sweat. Instead, I just made sure I got myself plenty hydrated beforehand (but not too hydrated that I'd have to take a bio break).
Total Time: 1:40
Total Distance: 10.85 miles
Avg HR: 168
So there are a couple interesting data points for this run. First - the pace was just over 9 min/miles. Normally I make these long runs on the slower side, but I feel like once in a while it is good to push things a little bit - and having a running partner certainly makes that easier.
Second - the HR of 168 is a bit high for the pace. By contrast, the half marathon in October was run with an avg HR of 150, and the pace was about 8:45 min/mile. Of course, I've lost some conditioning since then, but also a large factor in the higher HR was act of casual conversation during the run. I've never really had a datapoint for how much my HR would rise when engaged in conversation - but now I have an idea - about 10-15 bpm.
Sunday, November 30, 2008
10 miles - 11/30
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
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
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
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