Wednesday, July 11, 2012
Today was, according to my race plan, supposed to be a bit harder day. Only 3 miles, but with some effort.
So, I got out the door, and hit my start button and started walking. I have been incorporating my warm up into my training days lately. Walked for a minute or two, and took off. It was 80 degrees and 79% humidity, not exactly ideal conditions for running.
After a mile I walked for a few seconds, then continued on, upping my pace when I felt I could. I was trying to go by the program and make this a harder run. When Hal Higdon told me I had only one more mile to go, I rested by walking again for a bit. Then took off - increasing my effort as best I could.
For a frame of reference, I am not fast, but competitive in my AG. My PR for a 5K is 26:05.
Imagine my surprise when I clicked the stop button and I found I had run 3.06 miles in 32:55 minutes. I did the math. That included my walking warm up and a couple of short walking breaks. Not a race pace effort, either, just pushing myself a bit.
The temp had only increased to 82 by the end of my training run, so no big difference there. But, I had a dang good time for the temp and humidity.
I am posting this blog to reaffirm that training works, and to remind myself, when I get tired and have negative thoughts, that good days, such as today, may be just around the corner.
Still shaking my head in surprise that I ran so well today.
Thanks for reading and have a great day. Get out there and run!
Tuesday, July 10, 2012
Embrace the heat.
Or, you could go watch TV in your air conditioned home and wish you were a runner.
Saturday, July 07, 2012
Well, I did my 16 long slow miles today, the humidity was through the roof, but only got to 85 degrees before I finished. 16.03 M to be exact.
At the completion of the run, I had severe leg cramps. Even after icing down, and massaging, the cramps continued. I took ibuprofen and had an ounce of blackstrap molasses, for the potassium rush. I feel better now, but it was fairly painful for a while there.
This was a very difficult run for me. My pace was slow and I lacked energy throughout the run. The only thing keeping me going was will power, and as it turned out, I should have "listened to my body" and not done 16 miles today. But who's to say when the body is lying? So, I toughed it out and finished.
I drank huge amounts of water and gatorade, and ate well, so I am confident I met my intake needs on this run. But this 65 year old body apparently had not yet recovered from last weeks 15 mile run and the earlier runs this week.
Trial and error, that's what the long runs are for, right?
I am going to officially start my marathon training this week and for that reason, I will necessarily be cutting my mileage anyway. But now I know, as the long runs get longer, like 15, 16 and 17 miles I will not do them every week simultaneously, but rather, do 15 one week, then 9 or 10, then 16 then 9 or 10, and so on. Hopefully that will allow more recovery time.
But, hey! I am damn proud to have done another "longest run so far" today, even though I paid a price. I learned something today, and it was a big win for me, all around.
Thanks for following my progress. Spark people are the best, you all encourage me to do better and improve on every run.
Have a great day!
Thursday, July 05, 2012
Today I didn't get an early start on my run. I was visiting with DD and grandkids overnight and didn't get home until around noon today.
Once we got back here it was already 85 degrees, but I wasn't going to miss my run. So I got ready and headed out as soon as I could.
I only ran 4.3 miles today, but it was 95 degrees by the time I finished. Surprisingly, I wasn't feeling too bad about my effort today. Probably the humidity being only 50 percent helped a lot. Usually it is much higher. Still 95 degrees is pretty dang hot and I did okay.
I give myself a big woohoo for today's run.
Take care, and have a great day.
Saturday, June 30, 2012
Woke up early this morning for my longest run ever. It was 6:30 when I got up. I didn't feel like running this early, but I wanted to get started before it got really hot. Weatherman said high 90s today.
I had a cup of coffee and an 8 oz glass of Creatine supplement, which has 200 calories and 43G of carbs. I carried 20z of Gatorade Perform series 02 Sports drink in my fanny pack - 130 calories in that.
I started very slowly, walking and jogging half and half for one mile to warm up. Then increased two minutes to one minute run/walk, for another mile, then about 3/1 thereafter. It was only 76 degrees but the humidity was through the roof and I was soon soaked with perspiration, and not feeling very energetic, even with the very slow start. I just didn't have the energy today, but I kept going running and walking.
I hydrated every mile, because I was perspiring so much, three large gulps every mile. There were water stops available along the run, so I filled my containers a couple of times. I know I was getting plenty of water.
So, I do an 8.5 mile loop back to the house, check in with DW and grab more Gatorade, eat a banana and 2 fig newtons. I grabbed a caffeine strip too, in case I needed a boost at the end.
At this point I was really burnt out and told the DW that I was not feeling well but was going to push on. If I got too tired, I would return early and not complete the 15 miles I had scheduled. I was pretty disappointed in myself, and the doubt about finishing a marathon flooded back in my head. I thought "all that training and I am still having a hard time in the heat".
I thought about my strength training and bike riding... maybe I was training too hard. I did an hour of ST yesterday, and a very slow 3 mile bike ride with my granddaughter - so you know that was a slow ride.
Maybe I am just too old for this stuff.
So, after my 5 minute break at the house, I start off again. No energy and a bad attitude. Then I realize I am doing okay, not exhausted like just a few minutes ago. My legs and feet hurt, but my mood has vastly improved. Maybe it was the food I just ate? I'm thinking, wow, if I keep up this way, I can do the 15 miles today. My energy comes back, still sore and achy, but the head is clear and determined to endure the pounding and I find I'm doing longer running and less walking. Hey, I have a negative split going.
I continue on my regular route, I only have 5 more miles to go and I feel pretty good, so I up the walk run ration to one mile running and 1 minute walkiing and continue on. Believe me, I know I look pretty bad, and am shuffling along like an old man, but I'm running better than before.
This is what these long runs are for - finding your way to achieve endurance. What suits you as an individual. I found that I needed the extra solid food at that 8.5 mile point. My mood and energy level were greatly improved by taking in solid food. I had the hydration down, but not the food. I am learning endurance.
Today was new territory for me. My longest run ever - 15.44 miles according to my Timex Global Trainer Triathlon GPS watch. My pace stunk, but I finished.
Now if I can just remember my lesson learned today. The mind will fool me. It will tell me "stop, you are an old man and can't do this" "stop, 15 miles is too much, just do the 8.5 miles and be content with it". No, I will remember not to listen to the negativity in my head, and continue to trust my training and push through until I find a way to finish.
Thanks for reading. Have a great day.
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