 I wanted to get my long run done and so did it today rather than waiting until tomorrow. I started outside - mostly to get the dogs out. After 8.5 outside, easy, (64 minutes), I came in, quickly changed and hit the mill. I had the mill all set to go - even with several water bottles (with a little lemonade mix in it) and tried to build into this effort. The thought here was to have a good long run, and build slightly, in effort and speed towards the end. I did 8.6 (I wanted to be sure I had 17) in just over an hour (total time 2:04:39). I was not flying at the end obviously, but pushing enough to get my HR up over 160 (and was under sevens).
... various thoughts and commentary ...
- I think having the hydration readily available for the second half was helpful. I worked through two 16 ounce bottles pretty quickly, as I had made it an objective to take some drink every five minutes whether I wanted it or not. I felt good throughout this effort. My legs are not super springy, in fact - I can feel that they are a bit worked but I am not "under my training."
- I think I ought to be able to get my mileage to near 80 this week. Over the last seven days, it is now 87 (the bookend long runs help). This is good - I want this level of consistency with mileage, but I need to be careful not to chase mileage for mileage sake. The importance is in the workouts, particularly the long run ...
- Once I get re-acclimated to the length of time of the long run, I want these efforts to be building, and pushing towards the end. Reference this McMillan article regarding this. I will look for help on some of these efforts ... running the first hour easy, and then enlisting help to get a good long push for the second hour plus, as the spring progresses.
- I was thinking on my run today that a good deal of this blog may come across as "complaining" about training. I have certainly been complaining about the cold. And then I complain about having to run on the mill. Really - when it comes down to it, I know that I am blessed that I can engage on this journey. I have a gift to move significant distances under my own power, and I will look to exploit that gift to its greatest depths. I love that I can do that.
- Many religions teach, you must walk your own path. The principles in the faith are the same, but it is your path to find your way. Running has principles, each of us has to find our own path to whatever we want to accomplish with that. It is your path to determine to what lengths you will sacrifice, what goals you will set, what talents you have, what balance you acheive ... worrying about that this person runs 8 minutes per mile when training versus 6 minutes per mile ... well, there may be a place for that, but only if it is something you put in your path.
- The greater mileage and slight more attention to detail regarding my diet are having an effect. I am down at least 10 pounds since returning from Hawaii. Of course, I gained nine pounds when I was there! I am not going to worry too much about my weight, but instead take a focus on fitness, health, and smart consideration of how those are factors in weight and its effect on performance.
- I played with MapMyRun a bit this AM. The bad news is my seven mile loop from work is about .05 short. The good news is my eleven mile out and back is about .9 long. My 3 mile out and back is .04 short. Give a little, get a little. I am actually surprised I was as close in guessing as I thought. Very cool tool.
- I am also cross posting my training to georgezack.fastrunningblog.com. Not sure if I will continue to use this, but I am a technology geek, so love playing with this sort of stuff.
- Props to TWK - who nailed a good long run today.
- Good luck to PM who is racing tomorrow.
Catching up on training logs from "one year ago today ..." It is pretty clear I was definitely more hill focused. That was not bad. I just think that being less hill focused for me right now (not excluding hills though) is better this year. It is also clear that January is historically a cold month. :-)
Sunday January 14, 2007 13.3 miles (will count as 13) in 2:34 (hit 13 in 2:32). Cold and snowy out so got on the mill and watched “House of the Flying Daggers.” Set it at 11.5% (miles 1 and 8 were at 12 percent, last two miles were at 11%) Splits were 12:59, 12:58, 12:21, 12:01, 13:03, 12:01, 11:48, 10:51, 11:46, 11:27, 10:40, 10:13, 9:47 (and then 2:00 for the last .3). Felt easy, nice slow burn throughout but no straining. This also represents over 7800 feet of climbing in a run.
Comment from today - interesting! I was thinking about this very workout. It is an emulation workout that I do - emulating Pikes! I altered this workout later in the year to be more like Pikes in that I altered the grades at different points to be more Pikes like. I do want to do this workout again - but not at this time. It is a dang good workout, but, as you can see, it does not promote speed. It promotes hill climbing. I want the speed and will combine that with the hill climbing as the spring progresses.
Saturday January 13 2007 It is freaking cold out – zero. In the AM got out with Lucy for 30 and then tacked on another 45. Kept the pace upbeat to assure this was 10 over 75.
Friday January 12 2007 AM, 28 minutes, 4 miles on the mill. Pretty cold out.
PM cold enough to freeze my beard. Did 35 minutes solo and then 45 minutes with MK in Boulder real easy. 81 minutes but calling it only 10 because of conditions.
Thursday January 11, 2007 early PM, very cold out so I stuck to the mill. Did a 1.5 mile warm up in 10 minutes then 3 x 1 mile with increases in pace on the minutes in the miles with a 3 minute/ .25 mile rest in between. Warmed down with 2.25 miles for 7 total in 50 minutes.
Wednesday January 10 2007 – 88 minutes, 8 miles. Got out with JV up Bear via Shannahan Ridge and Fern trail. Lots of sloppy snow towards the bottom. It hardened up near the top but then the wind was really blowing above the saddle. The top was gorgeous all encrusted in snow and like a stairway to heaven. 55 minutes up and 33 minutes down (although I kept falling down and I took the longer route down towards the end!)
Tuesday January 9 2007 After a lousy night sleep and a long day in the office with out of town visitors, got on to the mill. Did a two mile warm up in 13:30 with four striders to loosen up. Then did 5 x 3 min on with a 2 min break. Started at 10.8mph on the first and would up it a tenth every minute, and also start at the next higher (10.9 for example) on the next one. Rests were real slow (12 m/mi). So these started at 5:33, and got down to 5:10 towards the end. On the fifth I upped the pace every 30 seconds versus every minute. Warmed down with 1.5 miles at the end to get a total of seven in 49 minutes Mileage is a bit behind this week (only 12) but I am okay with that. I need a bit of rest and a bit of turn over and weeks where I do that a bit more than just miles and climbing have be okay in my head. |
