Friday, August 03, 2012
Today is my rest day.
Tomorrow should be a 10M long slow run, but I plan on adding a mile to each LSR until my taper week. So, I will be doing 11M LSR tomorrow.
My idea is to get to my 20M LSR a bit earlier, which will enable me to have an extra week to taper earlier. I don't think HH's program is specific enough for my age group (over 65) and I need more taper/rest before the Marathon.
Also, even though I am adding a bit of mileage, I am running slower than I want to. My plan is to do 2/1 run/walk up until the race. Dang it, I am being very conservative in my desire to finish this marathon.
I've come to believe that my training WILL prepare me for a finish, but not be overtrained and prone to hitting the wall, or getting injured.
I've been using the RICE method for my sensitive knees, as well. RICE is rest, ice, compression and elevation. Also, have been wearing my ACE brand knee wrap around the house in the evening, and using a foam roller as well. I've found information on how to use a foam roller specifically on the IT band and to help with runners knee problems. But, I do use it for entire leg/back massage as well.
Just wanted to put this info out there. Anyone reading this who might disagree with my strategy, or have helpful advice, please feel free to comment. Especially from those who are more mature runners.
Spark People are the best, and I thank everyone who has encouraged this geezer to pursue his goals.
Thanks for reading and have a great day!
Tuesday, July 31, 2012
Sure, it's easy for you chicks to run slow. Not so for us ego driven guys. How am I supposed to run at 14 minutes a mile when Chuck Berry is belting out "Johnny B, Goode" in my earbuds? Or, Richie Valens wailing "C'mon Let's Go"?
I want to move and get my heart rate going and beat yesterdays or last weeks time.
But, alas, I am forced to use reason over ego. I am old. Sigh. My knees hurt when I go too fast too long. Sorry Chuck and Richie, I am going to listen to Barry Manilow or Kyu Sakamoto for a while and run slower and smarter.
Today, I did 3.2 miles and I did it in ::blushing:: 45 minutes and 11 seconds. When I got home, I wasn't even tired. My heart rate maxed out at 140BPM, and it took a while to get over 123BPM. I ran like a chick.
However, wuss that I am, I will be more likely to train uninjured and do my MARATHON in November if I train this way. How long can I keep my ego in check?
Keep in touch and we'll see if I start bragging again about how fast I am.
Thanks for reading, and have a great day.
Saturday, July 28, 2012
Today was a 9 mile run which started at 8AM. It was already 78 degress and 59% humidity when I took off. I brought along 2 gels, and an 8oz. container of Powerade. There were plenty of water fountains along the run.
My calves and knees had some pain recently, no doubt 'cuz I am not recovering as quickly as I'd like to. I may have to start skipping my Wednesday training runs earlier than i thought.
So, I didn't feel particularly good at the start. I walked for 1/2 mile to warm up, then hit my GPS and Hal Higdon program on my iPhone to officially start the training run. I was doing 4min run 1min walk - since this is technically a long run, and I wanted to go slow because of the heat and humidity.
Around mile 6 I noticed my heart rate was very high for such a slow pace. Interesting. I was only running 12 or 13 min miles, yet my heart rate was between 160 - 170 BPM. Way high for that pace. Old age and heat do not get along so well, it seems.
I didn't want to increase the heart rate so I stayed at this very slow pace. Thank goodness for HR monitors! I was getting really exhausted at the 7 mile mark, but kept on plugging along, kind of feeling sorry for myself. Once I realized I was having negative thoughts, I got tough again and decided not to let the heat beat me.
I made up my mind to step up and not walk for at least a mile. Then I got into a nice "zone" of some kind. Like I'd made up my mind to do it, and my body just said OK you win, we'll do it this way. I ran for about a mile - and I heard Hal Higdon say "one half mile to go, you can do it" so I kept running, got to the "only 500 more yards" reminder from Hal Higdon and kept running until I heard him say I had finished the run for today.
A wake up call that I am not as young as I think I am and disappointed at my slow pace and high heart rate, but a bit of pride in my will to succeed, which helped me have a rather strong finish. It was 88 degrees when I got back home to finish today's run.
Every day I complete a run is a great day. Still learning about how my body works in various conditions. Even though I don't have spectular results everyday - life is good!
Thanks for reading and have a great day!
Monday, July 23, 2012
My friend, Mark had to visit family in Tampa, FL this, so he got in touch with me and another Navy buddy who lives in FL. We had lunch at the Olive Garden, and then went to the American Legion Post 8 in Winter Haven, FL.
There is nothing like old friends, and these guys and I were just kids back in 1965 serving in the Panama Canal Zone as US Navy Radiomen. We were just like brothers back then, and we still are.
Here we are today.
By the way, that's me on the right, drinking a club soda with a lime slice.
Thursday, July 19, 2012
Today was only a 3 mile run, so I didn't bother to get up early to run. It was about 80 degrees and 94 percent humidity at the time I left.
Been walking and running a lot lately, as a means of coping with the heat/humidity down here in Florida- well, not just the heat, but I don't want to get injured either . I haven't run a training run continuosly in quite a while. So, I made a spur of the moment decision to run "all the way" for my 3 miler this morning.
I'd originally planned on doing 4 min run and 1 min walk. Those who read my blogs regularly, know I'm doing my first marathon in November and that I am not a spring chicken, so I have to train carefully and slowly.
I felt relatively good at my 4 minute mark, so I thought, "you can go a little longer, it's been a while of run/walking training, so let's just run a bit longer today". Then "what the heck, let's see if I take it easy, can I do this itty bitty 3 miler all the way".
Just kept running and watching the HR monitor, want to be careful. Paying attention to my knees and feet - so far not any great deal of pain. Getting tired, but still feel okay. Not exactly a race pace, but maybe 90 percent effort.
The distance ticks off, my GPS watch tells me I am having a great run. Pushing on I finally, arrive at the 3 mile point and walk a block or so home. Tired but not exhausted.
I had hit the start button on my GPS watch when I left the house, and then walked for a few minutes to warm up and just add that into my workout distance. But, I also used the iPhone app Hal Higdon Marathon program which tells me how far to run, and at what pace, each day. I had hit the start button on the iPhone when I started to run., a few minutes after I left.
Hal Higdon says I did 3 miles in 28 minutes - woohoo, if that is accurate, but it seems a trifle faster than I think I really did.
My GPS says I did 3.24 total in 34 minutes 6 seconds, including my walking warm up. So, another woohoo. No matter which one I believe - I totally kicked butt on the weather. I own hot weather. I laugh at hot weather.
Can't wait for my 9 miler on this Saturday to kick hot weather's butt again. And you just wait, Cool Weather, your day is coming....
Take care, and have a great day. Thanks for reading.
Get An Email Alert Each Time BOILHAM Posts