Saturday, August 18, 2012
Had a good nights sleep, and the alarm went off on time at 6 AM.
My granddaughter was visiting, so we woke her up, got her dressed and ready. All my gear was ready, so I did the same, had my coffee and oatmeal and was ready to go.
DW was driving us to the race, which was only 15 minutes away, so we got there in plenty of time to find a nice parking spot. This was a big event. I think over 2000 runners.
I decided to line up at the beginning of the 9 minute per mile pace group. Thought I'd be far enough up front to avoid the slowest runners and the three abreast talkers. Not so.
After the horn went off, I crossed the start line mat almost walking. Good thing I wasn't going for a PR this time, 'cuz the start was very slow. I still had to do a lot of bobbing and weaving around slow runners who had lined up in the 8 minute per mile slot. I'm still learning, so next time, in order to get out there at a decent pace, I will start at the starting line.
So, I run a bit, and I notice a stabbing pain in my left foot big toe. It feels sharp, like I'd stepped on a tack. I wiggled my toes around and the pain came and went. This was not going to work. I had to stop, remove my shoe and sock and probe around to see what was in my toe. Couldn't see anything, so I just scratched around until the pain was gone. Started running again, and all was fine. After the race was over, I found a splinter in my toe! Probably got it while doing all the yard work I did the other day.
The humidity this morning was 89% percent so this was not going to be a fast run for me. At the 1 mile mark my time was 9:53 not so bad for my slow start and splinter removal time. I was really perspiring a lot, and was grateful for my recent hot/humid training runs. They prepared me well. At the 2 mile mark I read 19:13 as I shuffled past. Good enough. Then came the 3 mile mark which read 28 something, and I sped up as much as I could - I like to run across the finish line. First time for me, they said my name as I roared across the mat.
The clock said 29:22 when I passed the finish line, but that was gun time, so I knew I'd be in the 28s somewhere for chip time. That's a great time for me in this kind of weather. I believe my training is paying off.
DW and GD were right there, and got a picture of me, tired but happy.
After the race, there was plenty of food and drinks available. I only had a banana and some water. There was a booth where one could get his body fat calculated. I hesitated, but finally caved in and went for it. Surprised myself, with a 17 percent body fat assessment. Better than I expected.
The organizers, Track Shack, always put on a good run, and this wasn't any exception. I had a great race and made a decent time as well. 28:47 final time. I came in 5th out of 18 runners in my age group.
They even gave me some bling for participating! Cool, huh?
Thanks for reading, and have a great day!
Saturday, August 11, 2012
Today I had a miserable 13 mile run in the Florida heat. My thermometer said 89 degress at the end of my run. Well, actually I had to look at it, it didn't "say" anything to me. According to my internet search for Orlando Weather this morning, the humidity was at a ridiculous 88 percent.
I am an information junky. When I want to know about something, I can find it. Thank you, Al Gore, for inventing the internet.
What I found mirrors my own anecdotal findings. I have been upleasantly surprised at how my aged body has been reacting to the summer heat. Remember, this is my first year running. All new stuff to me. After reading other articles and this one in particular I am less inclined to call myself a wimp, or otherwise beat myself up at how SLOW I am running.
Today my pace was an astonishingly slow 13:33 - I hated that! Now, with my new knowledge, I get it. It wasn't so bad for an old guy.
So here are my findings, posted below, for your perusal, if you are inclined to be further educated or bored, whichever.
I can save you some trouble if you're interested in reading the complete article, but I also will give you some highlights that I found interesting.
Type in "turning up the heat runners world" into Google. Look for the article titled "Turning Up The Heat".
Here is some of the stuff the, at that time, 62 year old, athelete and author wrote.
"During the ( note from Boilham: 90 degree) hot run, my heart rate soared to 175, about 96 percent of my max. My temperature spiked to 103.5, close to the edge of heatstroke, which can potentially occur when your core temperature reaches 104.0. My lactic acid climbed above 4.0, the point most physiologists define as the lactate threshold where the leg muscles no longer function efficiently. And my plasma volume contracted by more than 10 percent, which, coupled with a 2.6 percent total dehydration, forced my heart to work harder to push blood to my legs. All this at a pace I considered comfortable. If I had run much longer or harder at 90 degrees, it's possible that I could have staggered into heat illness, the precursor to the heatstroke hurt zone."
"The important thing to note is that lots of summer runners train in similar temperatures and much higher humidity than you faced, and they run for two or three hours. This should help them see what hot weather can do."
"Point well taken. Even if you don't push the pace, running in hot weather forces the body into overdrive. That's why hot-weather runners need to make adjustments for the conditions they encounter. If you don't, you could start seeing mirages on the horizon. If they morph into grad students, you're in real trouble."
Here are the technical details for the subject.
BODY MEASUREMENTS AT 53° F
Heart rate 158
Rectal temperature 101.98
Lactate .978 mmol/liter
Sweat loss 27.05 ounces
Percent dehydrated 1.3
Plasma volume -0.2%
BODY MEASUREMENTS AT 90° F
Heart rate 175
Rectal temperature 103.45
Lactate 4.04 mmol/liter
Sweat loss 54.10 ounces
Percent dehydrated 2.6
Plasma volume -10.9%
Thanks for reading. Hope you found this interesting. Have a great day.
Wednesday, August 08, 2012
I had a nice slow 3.4 mile run this morning. It was pretty hot and humid, but an enjoyable, relaxing run anyway.
I have been doing run/walk with 2 min/1 min splits, and getting tired of looking at my watch constantly. I had tried an interval timer for my iPhone before, but it clashed with the Hal Higdon program on my iPhone. Just weird stuff going on when I tried to use both at the same time. HH would just stop, or worse, freeze up. Kind of frustrating, so I deleted the interval timer.
Last night, I found a different app, and it was FREE, too. It is simply called "Interval Timer" and is just a simple programmable timer. You can choose from a few different sounds to use as alarms for any interval.
So, I tried it out today for the first time. Smooth as silk, could hear Hal Higdons comments, my music from my playlist, and the alarms all sounded on schedule. It was fun to run this way, I didn't have to even think about my times.
I also use a Timex Ironman, with GPS and heart monitor. Today my run was so easy, I didn't see my HR go above 136 after looking at it many times. On my more difficult runs, it would peak at 170 to 180!
My pace was only 12.11 according to the Timex Ironman, and it made for an extremely easy run today, even with the heat and humidity here in Florida.
I remember, not so long ago, when a 12 min per mile pace was really difficult for me. Nice to see the improvement.
Thanks for reading, and have a great day.
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!
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