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Consolidation Run

Saturday, December 31, 2011

I was up at 5:30 or so, but didn't move very efficiently. It was 6:51 by the time I hit the road for my long run of the week. Temperature was a balmy 41 F (5 C), and of course it was still dark. I put my light gloves in my pockets, but put them back in the house after a few warmup circles in my driveway. Didn't need gloves today.

I ran mostly the same route from a week ago, with one minor distance addition. Roads were damp, but nothing was slick. Where I found the ice last week, it was mud. I ran on the grass until that turned into all mud; then I ran a short distance in the road until there was sidewalk again. #!&^ construction tearing up the pedestrian path!

Bearing in mind that the point was to run 65 minutes, I just ran the early part of the route without trying to be particularly fast or slow. My 3 mile split was 21:39, for a 7:13 pace. I got a later split at a point that mapped out as 4.05 miles for 29:18, for a 7:14 pace through that point. A half mile later, I slowed down a bit to accommodate the big hill.

Ran the big hill and all the little hills on the back side, including a couple of cross-hill segments near the top of the back side. Then I ran the most direct route home, because the time looked like it was working out well. I tried to sprint the last 100 meters or so, but I didn't have much of a sprint left in the tank at that point.

It mapped out to 8.89 miles in 1:05:53, for an average pace of 7:25 per mile. Subtracting out the first 4.05 miles, the last 4.84 miles had an average pace of 7:34 per mile. I believe I'm seeing the beginning of a slower pace for longer distance. That's okay.

I think I *could* have pushed on to 9 miles, if I'd known exactly how far I'd run while I was still running. It's likely a good thing that I didn't know; the point was to consolidate my ability to run for 65 minutes, not to push for more at this point. Weekly mileage this week is 23. .38, down from the 26.67 that was too much last week. Deliberately holding back on the miles shouldn't be an issue next week; the work schedule will hold down the workday miles for me.

The real test will be how my legs feel tomorrow. I could tell that I needed to be standing and moving around quite a bit today after running. Sitting down at McDonald's with daughter left me with some annoying aches that got better with normal leg use.

The down side of today was the timing. I was a few minutes late to meeting daughter at McDonald's. The long runs need to get longer over time. So I need to get up earlier, or be more efficient at getting to the road, or be more efficient between running and McD's, or some combination of the above. Either that, or move the long run to Sunday. That will probably happen at some point; but I don't have to do that just quite yet. When/if the long run goes to Sunday, I need to figure out whether I can afford a short run (maybe 5K?) on Saturday, or just need to always take Saturday off from running.

Oh, well. I've figured out scheduling so far, I'll figure out migrating the long run to Sunday when I need to do that.

  Member Comments About This Blog Post:

RG_DFW 1/1/2012 9:43AM

    Happy New Year!

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KRISZTA11 12/31/2011 8:46PM

    Wonderful progress!
You ran almost one and a half 10K without any difficulties.

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ONEKIDSMOM 12/31/2011 4:22PM

    At this rate, you'll peak for your half before April.

Jon was going to take me out to run today (we had 5 miles planned) but I think I have messed with my caffeine too much this week, and I was feeling really rotten so I begged off. Better now... it's nicest day of the weekend, and I shall go out and get some of this sunshine while I can.

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Miscellaneous thoughts on a non-running day

Friday, December 30, 2011

Today was a rare thing: A day off work, and also a planned non-running day. It featured an unexpected bonus, no fire drills from work on the last vacation day of the year. I had expected that there would be a last minute drill, which was part of why today was a non-running day.

I decided that today I would try to accomplish some more or less sedentary things. Of course, "sedentary" is a relative term these days. I did take a walk that mapped out to 3.67 miles, so I could get my 10K steps in; but I didn't push the walk hard.

Today I went and bought my next pair of running shoes. I've noticed some wear on the tread of my "new" running shoes, and I want a pair in the closet to pull out and use on short notice. This is a bit more urgent than it was, because I did this to my older pair:

I buy shoes at Dick's, which also carries YakTrax. I took a look, and saw only one pair of YakTrax Pro (for running); it wasn't my size. But at least I know what they look like now. If the do it yourself job above doesn't work out, I can order YakTrax for my size online. But if it does work out, I can do a total of 4 pair of shoes like that for 40% of the cost of one pair of YakTrax. Gotta try the cheap solution first; but I do like the idea that YakTrax can be put on and taken off of whatever shoes I normally run in.

Looking forward to 2012, it's almost tax season. I volunteer to prepare tax returns for low income people during tax season, and training of volunteers starts next week. I will be answering questions from new volunteers during training, so I had to get my certification done early. It's nice that most of the volunteers are only going to certify through the intermediate level; the advanced level and optional module tests were big on situations that we won't see in the low income client base.

Having got my tax training out of the way, today I did my traditional year end estimate of my tax return. The interest income will jiggle a little from my estimate with a dab to be posted tomorrow, but that shouldn't be a major change.

The first quarter of 2012 will be interesting. I'll be back at work full time, and work promises to be busy. I'll be putting 8 hours a week into volunteer work. And I want to find time to train for a half marathon on April 29. I may have bit off more than I can chew; weekends are looking pretty full from late January to mid April.

We'll see. If I can pull off training for a half marathon between now and April, training for a full marathon by September ought to be possible. But first, I need to see how practical a half is. It may be that the half is stretching the distance as much as (or more than) I should.

  Member Comments About This Blog Post:

KANOE10 12/31/2011 10:39AM

    You are a generous person helping low income people with their taxes and training others. Your running is inspirational. Have a great New Year's Eve. I had a non exercise day yesterday due to travel and am definitely going to work out today.

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ONEKIDSMOM 12/31/2011 7:46AM

    The reason I do the half, not the full is simple training time. What I'm willing to commit. Oh, and yeah, I might worry about my knees a bit. I figure a sprint distance TRI and a half marathon involve about the same level of effort, and my two big events for 2012 are 12 weeks apart. Perfect training separation, I'm thinking!

My events this year:
10 Miler (end of March)
Half Marathon (beginning of May)
5K color run (for fun, June)
Sprint distance triathlon (end of July)
And THEN I'll decide if I'm up for the Rochester Half, or if I need to dial back to the Buffalo 5 Mile and Governor's cup (which I can do as a 15K, if I choose).

Have a great New Year's weekend. And good luck with the balance of back to work and into tax season. I think you'll find you enjoy your runs even more.

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KRISZTA11 12/31/2011 3:28AM

    Wow, your screwed shoes look great, I can hardly wait to hear how they work!
Early 2012 will be tough...
It is amazing you find so much time to help others, and to train for the half marathon too!

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FROGGGY13 12/31/2011 1:36AM

    Hey, that's a nice job you did!
As I had mentioned before, I am preparing to restart running after a long hiatus, a bit apprehensively, as I have so far always managed to get injured. But I love reading about running and admire people who run. I keep telling my husband to buy a new pair of running shoes in good time to minimize the risk of injury.

It's wonderful that you help people with their tax returns. Volunteers helped me prepare my first 1040-NR back when I was new in the US, a clueless foreign student with barely anything to declare, and totally flummoxed by the form.

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Morning Run at 11 F

Thursday, December 29, 2011

I have this week off work. The work fire drills being what they are, I've been checking voice mail and email, and replying to a few emails from home. That's not too bad. Then yesterday I got a couple emails that needed a substantive reply, and might need me to print more than I want to on my home printer. So the plan was to get up early today and run, then head in to the office and get done what had to be done.

This morning it was 11 F (-12 C) out, with wind from the west a 6-7 mph. There was no new accumulation of snow. This is colder than I have run, but close enough that I can figure it out. I wore a warmer base layer, a midlayer, and a shell on top. I wore the warmer running tights and the wind pants. And, after consideration, I wore my usual (non-screwed) running shoes. Then I set out to run yesterday's route again.

Well. There was a bit more snow cover on the shoulders. They would have been a good test of the screw shoes I left at home. On the other hand, I was out an hour earlier today. That let me spend much of my time running in the traffic lane, moving over when there was traffic. Since it was dark when I started, I had my reflective harness, tail light, and head lamp. With light traffic both directions, many cars visibly moved over and allowed me to keep the edge of the traffic lane. That was polite.

Ran north, and all was as expected. Turned west into the wind, and it was a lot less noticeable than yesterday. Well, duh. I thought about removing my face cover, but I'd neglected to add lip balm this morning so I was concerned that 11 would be too cold.

Turns out I was a bit overdressed, but I coped with it. I noticed the inclines and declines on the westward route this time, but mostly I noticed the traffic and where the shoulder narrowed at intersections.

Turned south, and the shoulder was mostly clear on that road. The two hills were challenging. Turned east and crested the second challenging hill, and I had to slow to a walk. Since I'm not wearing my glasses, I can't read my watch; but I'm pretty sure it was less than a minute. Ran some more, and had to slow to a walk at the crest of the next hill. That's just wrong. I'm in better shape than that. Fail to read my watch, count 80 walking paces, and start running again.

The light bulb goes on. My legs are fine, but I'm having cardio issues. Maybe it's the face cover making me breathe too much of my own carbon dioxide? The wind, such as it is, is at my back for the rest of the route. I pull down the face cover, and run the rest of the route. It feels much better, breathing clean air instead of rewarmed air that's partly my own exhalations.

Lesson learned: Don't skip the lip balm. Count on running slower if I need the face covering. Ditch the face cover whenever practical.

The route maps out to 4.64 miles, in 34:18 for a 7:24 pace. It might have been in the 7:10 to 7:15 range if I'd ditched the face cover earlier and kept running. A good effort for a maintenance day, and learned a new lesson about cold weather running. The temperature warmed to 15 F (-9 C) while I was running. If I had to guess again, I'd go with what I wore yesterday. If I hadn't needed to go to the office, I'd have waited for the temperature to rise into the high 20s or low 30s.

Then I stretched, cleaned up, and headed off to work. Got done what I needed to do by 11; it wasn't as bad as it looked last night. So I get to keep my afternoon off, subject to more email indicating that something else blew up.

The week off isn't all I could wish, but it's not bad. And the accumulated email when I go back to work Tuesday will be no big deal; most of it is already dealt with.

Life is good.

  Member Comments About This Blog Post:

WATERMELLEN 12/29/2011 8:11PM

    You're thinking it through and flexibly modifying: great!

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ONEKIDSMOM 12/29/2011 7:11PM

    Workaholic! (says the pot to the kettle)

I ducked out of work half an hour early today to meet up with CookME123 at the Cornhusker Hotel. We had cups of Starbucks sugar free and chatted up a storm for about an hour before her hubby announced the need for them to get back on the road. Great visit, and photo op taken advantage of.

Spark on!

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FROGGGY13 12/29/2011 1:50PM

    Having lived in a place where it gets down to -20 F routinely, I do remeber the cardio issues. What I mean is that even fast walking is more difficult when your eyelashes are frozen and you are breathing warm, but not fresh, air.
Sounds like a good run, all in all. emoticon

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KRISZTA11 12/29/2011 1:08PM

    Great run in such a cold weather!
It's interesting that face cover interfered with breathing,
and good you checked this possibility - otherwise you could have blamed cold weather for breathing difficulty : )

I just found out that -40 oF equals -40 oC.

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RG_DFW 12/29/2011 11:46AM

    Life *is* good and you're doing great... keep at it!

Happy New Year!!

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Running in the Snow and Wind

Wednesday, December 28, 2011

Winter is here. It was 27 F (-3 C) this morning with snow in the air and a coating on the ground when I set out to run the route I scoped out yesterday. This is all on streets, with no sidewalks. It goes past a nearby tech park, so I got to deal with some commuter traffic as I started out at 7:43 am.

The wind was reported from the WNW at 15-20 mph, or from the W at 17 mph with gusts to 31 mph, depending on whether I believe the report from before I left or after I got back. I have no way of measuring actual wind speed, but it was definitely a stronger wind than I had run in before, and the major vector was definitely out of the west.

I made my best guess of how to adapt clothing for the wind: Added a tee shirt under the midlayer, and ran without my glasses so I could pull my neck warmer/face cover over my nose. I might not have needed that when northbound, but I really appreciated it when I turned west into that wind. Wore my lighter running tights, which would be fine for this temperature in light wind, and added shell pants for the wind over them. If I had to do it over, I might wear a shell jacket over the midlayer instead of the added tee; but what I did worked out okay.

Road shoulders were generally coated with snow, with partial melting nearer the traffic lanes. Traffic lanes were wet but not slick. It didn't take long to determine what kind of slick was represented by which appearance. The best footing was from running in the traffic lane; of course, I couldn't do that most of the time, either because of oncoming traffic or because of upcoming hills blocking my view of whether there was traffic.

There were inclines and declines on my westbound route, but I didn't really notice them. What I noticed was the wind I was running into, and the light snow that it carried. Early on, I was squinting a lot to keep the snow out of my eyes; by halfway through the westward stretch, either the snow was less or I'd adapted.

Southbound, I found mostly wet and non-slick shoulders, yay! This is the stretch with the hills, which are steep but not terribly long. Got through them all right, though I felt I wasn't running very fast. Under the conditions, safe trumps fast.

Turned back east, and for the first time I noticed that I had a tailwind. That's okay going uphill, and not so good going downhill on a slick shoulder. But not to worry; after I crested the first big hill, the tailwind was a lot less noticeable. The eastbound stretch had small rolling hills, no big deal for running but annoying in that they blocked my view of oncoming traffic. Hence, less running in the better footing of the traffic lanes.

By the time I turned back north toward home, I was feeling the effort. I had been told that it was different to run in snow, and that turns out to be the case. The snow wasn't deep enough to judge fairly whether it was like running in sand, which is the comparison I was given; but running safe on slightly slick shoulders is definitely a different motion than just running on good footing. Discretion being the better part of valor, I slowed to a walk at the first mappable point after I'd been running 30 minutes and treated the remainder of the route as a walking cooldown.

It mapped out to 4.05 miles in 30:18, for a 7:29 pace per mile. I think that's pretty good for the conditions I was running in, and I'm happy with it. I'm especially happy that I'm feeling pretty good the afternoon after the run.

The weather forecast calls for an accumulation of 1 inch today, less than an inch overnight, and another inch tomorrow. Given the weather service's propensity to over-forecast, that could mean anything from no additional accumulation to a bit less than an inch on the ground when I run tomorrow. The forecasters do better with temperature, which is supposed to be colder tomorrow. So any snow we get is likely to stick around, and there's some in my driveway right now.

Since there's a chance I'll be running on real snow covered surfaces instead of just the coating I had today, I doctored my old pair of running shoes with sheet metal screws. The current experiment is #8 x 1/2" screws, with bonded neoprene washers to limit the depth the screws go and provide tension to hold the screws steady. (Thanks to the Lowe's employee who suggested the washers when I asked if there were 3/8" sheet metal screws. I might get by with 1/2" anyway, but I like the tension and the possiblity that the neoprene will seal in any gel filling if the screws went deep enough to hit that.)

I was blessed with really good running weather in November, and better than seasonal running weather in December. Now it looks like true winter weather is upon me. I think I have what I need to keep running through the winter; if not, the missing pieces have to be fairly minor.

  Member Comments About This Blog Post:

HEALTHIERKEN 12/29/2011 11:04AM

    You're a strong role model, MOBYCARP. I'd have to go a long way to have your commitment. Congratulations!

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MOTIVATED@LAST 12/28/2011 10:47PM

    Well done on sticking with the running despite the weather.

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ONEKIDSMOM 12/28/2011 8:47PM

    I am so enjoying reading about your adventures, and you know how that sibling rivalry works... didja notice your sister jogged outside a couple of times in December! It's ALL YOUR FAULT!


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KRISZTA11 12/28/2011 4:01PM

    So your legs were OK... : )
You did great adapting your clothing to windy weather!
I'm very interested how the metal screwed shoes will work.

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Musings on a Non-Running Day

Tuesday, December 27, 2011

Today was a planned non-running day. But the weather was perfect for running this morning, and it was forecast to rain later (which it did) and snow tomorrow.

It was hard not to run, but the fact that I had planned today as a non-running day made it easier to listen to my body asking for a day off. It was kind of worrisome that the legs want a day off after only running one day, and less than 10K on that day. Better give them that day off.

I had some errands to run in the middle of the day, and some sedentary stuff that I wanted to get done, so I started off with a walk around the big section to the west. Normally, I walk or run around the big section to the east, where there are sidewalks and residential streets for route variety; but I wanted to check out the hills I remembered driving over. It looks like a good route to run the opposite direction of what I walked, lack of sidewalks notwithstanding. Best of all, it mapped out to around 4.65 miles, as compared to the 3.5 for the section to the east. 4.65 miles should be 30 to 35 minutes running, which is right where I want to limit the run tomorrow and Thursday.

The beat up legs got me thinking. Let's take all these runs I've entered into SP's fitness tracker, and put them in a spreadsheet where I can play with the numbers. Uh huh. When I was just running, I built up a base of around 17miles a week. Add the 5th day, and the base expanded to 20 miles. Start making the long run longer, and I ran 22 miles a couple of weeks. Then 26 miles the week ending with my 8.75 mile run.

Um. The commonly cited training material says not to expand your mileage by more than 10% a week. I ran into a familiar problem, letting my competitive nature drive me too far, too fast. Older and perhaps a tiny bit wiser, I figured it out fairly quickly this time. So what to do about it?

First, I'll only run 4 days this week. That was already in the plans. Second, since this is a week off work, I need to deliberately limit my Wednesday and Thursday runs. I think I can afford more than the 3.5 miles or so I would get on a weekday lunch run; but I can't afford to stretch them to 10K runs and then try for another long run on Saturday. So the 4.6 to 4.7 miles around the section to the west is looking good, particularly since it has a different pattern of hills to run.

Third, this confirms my previous inclination to limit Saturday's long run to 65 minutes or the same route that I ran last Saturday. I've got ahead of myself, and I need to let the body catch up to where this is normal before I stretch for any more.

Gotta keep that competitive nature under control. If I don't, the end result will be about the same as deciding not to run because other people are better than me.

  Member Comments About This Blog Post:

WATERMELLEN 12/28/2011 7:44PM

    Good for you. I ran 10 km a day five days a week for many years, no abs/core, no strength training. Result: I ground out my hip and knee joints and now can't run without causing myself pain . . . and jeopardizing my ability to walk the golf course, cross country ski etc. So: have to be content with the joint-friendly elliptical cross trainer.

The best is the enemy of the good. Voltaire was right.

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KRISZTA11 12/28/2011 5:24AM

Very wise of you to listen to our legs, and run in moderation,
when you are doing so well and have unlimited time to run.

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HEALTHIERKEN 12/27/2011 10:05PM

    I knew from your blog title that you'd be wrestling with your fierce Push Harder nature, MOBYCARP : ) Good on ya for bringing yourself under control. I've really enjoyed your journey with your oh-so-intensely-focused self over the past weeks on SparkPeople.

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EMMANYC 12/27/2011 9:58PM

    Isn't it interesting how "not exercising" has become as hard, or harder, than exercising?

I'm taking what will probably be at least 11 days off (from running) because an injury (piriformis problem) is not healing. And not run/walking is killing me. I got into the elevator at work this morning with a woman who had run to the office, and I was so envious.

Good luck with your "light week" plans. Your body will pay you back in the long run.

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ONEKIDSMOM 12/27/2011 9:03PM

    Learning to listen to the body asking for a day off is a blessing! Training over 50 is different from training at 18! It is particularly important to listen when you are training for a single sport. Training for a Triathlon, I have alternatives. I do not do the same kind of sport every workout.

Sunday I jogged. Monday walked. Today, Stength training (amid the guys... I've found most of the lady lifters work out on Wednesday). Tomorrow, a swim, I think. Thursday, maybe a spinning class, maybe a day off. Run on Friday, if I don't take Thursday off. Strength on Saturday. Even with this variety my body sometimes asks for an extra "off" day.

As you said, overtraining leads to the same result as avoidance! Spark on!

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