Author: Sorting Last Post on Top ↓ Message:
STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
1/17/13 4:36 P

My SparkPage
Send Private Message
Reply

30° F partly cloudy. the place where i had to go for a fancy mouth scan was right near the tuileries garden so my run was planned for after that appointment & i had a very productive morning. except that i forgot to charge the phone. so when i left i took the ipod, which looked like it had plenty of time for a longish run, but it didn't. there was supposed to be a MM, but the tuileries is too crowded, so that will be next week. my plan was 3 easyish miles (30/30 but running reasonably hard, so averaging about 13 min/mile. then cadence drills, accelerator gliders and then i was going to do 2.5 race pace miles at 60/30 or 90/30 or alternating between them – whatever worked. the 3 easyish miles were fine and fun, then the ipod died AND it felt a little like my hip that had tendonitis last summer was slightly hurting (though that may have been partly because that's the park i was running when it started to be very painful in June). i started the cadence drills and when i was up to the fastest one, my hip hurt a bit more. so the combination of no music and a slightly painful hip led me to forego the race pace and just run home. at 60/30. actually some of it might have been at race pace but then there were lots of lights and pedestrian traffic. in any case, despite it all, it was an excellent run, and i felt like i worked hard and that i was strong and it went well. it's not totally clear i won't do a short run tomorrow after the dentist, for the endorphins, although Jeff Galloway would probably call those junk miles. Sunday is 11 X 800s. with fuel this time.
don't know why the splits are backward, but they are
Split Time Distance Avg Pace Avg HR% Max HR%
6 5:10.0 0.39 13:15 70 79
5 13:01.5 1.00 13:02 75 85
4 12:31.2 1.00 12:31 74 83
3 13:00.8 1.00 13:01 71 81
2 12:51.3 1.00 12:51 69 77
1 12:33.8 1.00 12:34 86 107
Sum:1:09:08.7 5.39 12:50 (138)75 (198)107


LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
1/16/13 9:32 P

Community Team Member

My SparkPage
Send Private Message
Reply
I so sympathize about the dentist. For most of my life (until about 20 years ago), they thought I was allergic to dental anesthetic, so I had all my dental work done without. Including a root canal. You haven't lived until you have had a root canal without anesthetic. After that, I declared that I was just going to let my teeth all fall out. I didn't of course.

At some point, my dentist "forgot" about my supposed allergy and gave me an injection. Nothing bad happened. So I was able to use it after that. But it has taken me years to overcome my dental phobias, even though it doesn't hurt any more. Just the sound of a drill caused a serious stress reaction.

I found a local dentist who specializes in patients with dental anxiety, and I've finally gotten past it. Good thing, because I'm into the time of life when I've had to get several crowns done. I think they would have had to put me totally under.

Edited by: LIVE2RUN4LIFE at: 1/16/2013 (21:35)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
1/15/13 8:18 A

My SparkPage
Send Private Message
Reply
Jan 15 34° alternating between snow, rain, mist, and ok. cold. from the dentist's office, i ran 2 loops around Luxembourg garden, to mulot's for sandwiches for them for lunch, & over to LLG to meet M to walk home. my legs were tired. but after the dentist i really needed a run. but time was short. 3.28 miles, mainly in 90/30 intervals. i didn't have my hrm but think it was fairly hard, especially as my legs were already tired. but it was a good run & i needed it. badly. i hate going to the dentist. and he thinks the cracked tooth i went for will almost definitely need to be pulled. but he'll cut open my gum friday to make sure it's unsavable first. he doesn't like me coming to his office sweaty ... so i can only run after.

Distance: 3.38 mi
Time: 42.14
Avg Pace:12:53 min/mi
Calories: 265

Elevation Gain: 111 ft
Elevation Loss: 124 ft

Split Avg Pace
1 13:28
2 12:18
3 12:42
4 (0.28) 13:30




LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
1/13/13 3:33 P

Community Team Member

My SparkPage
Send Private Message
Reply
Cheating? you must know about "rules" that I don't. Whatever it takes to hit your target pace is good in my book, and zone 2 for an average heart rate on a long run is perfect!

Pins and needles -- sounds like circulation to your extremities was a little impaired. Are your hands swelling towards the end of your run? Electrolyte and/or hydration issues can contribute to that. It used to happen to me a lot on hot long runs. I've grown lots of new capillaries from my aerobic runs and it rarely happens any more.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


JUNEPA's Photo JUNEPA Posts: 7,968
1/13/13 12:11 P

My SparkPage
Send Private Message
Reply
Nice run and great HR

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 December Minutes: 2,626
 
0
750
1500
2250
3000
STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
1/13/13 10:10 A

My SparkPage
Send Private Message
Reply
36° when i went out, 40° when i got back about 4 h later, gray and cold, especially when i ran along the water, but although the forecast all week said rain today (or snow), it didn't. so i'm glad i didn't put it off til tomorrow, even though it turned out the highway was open (to cars) for some reason i don't really understand. i foam rolled a sore muscle right under the back of my right knee this morning, it was still sore but i decided to go anyway. and am glad.
everything went perfectly, even though my legs were tired nearly from the beginning (certainly from 5 miles on). to try to ensure my run would be slower – and around the correct training pace for the very first time ‼(since jeff says 2 to 3 mins slower than planned HM pace, which is currently 11:50 with a leap of faith) of 14:20, i finally gave in and did slightly negative intervals (30/36), even though that slightly feels like cheating. but it worked:
Distance: 16.01 mi
Time: 3:50:15
Avg Pace:14:23 min/mi
Calories: 1090

Elevation Gain: 801 ft
Elevation Loss: 801 ft
Heart Rate
Avg HR: 124, 67% Max
Max HR: 152, 82% of Max
Training Effect: 3.6

Split Avg Pace
1 14:21
2 14:00
3 14:12
4 14:33
5 14:39
6 14:22
7 14:29
8 14:22
9 14:00
10 14:24
11 14:31
12 14:12
13 14:38
14 14:28
15 14:38
16 14:22



it was only my legs that were tired … i never ran hard enough to be really out of breath except maybe once or twice, very briefly. the later into the run, the harder it was to make my legs start to run again. but i did.
i did notice – i have before but have never written it down to remember from one time to the next – that when i got home fingers on both hands were kind of pins & needlish … which is also my main carpal tunnel symptom.
took a couple of pictures (flowers, forsythia in bloom … in january??). the hardest work was making the run be 16 miles with a little room for walking before i got to the boulangerie where i was planning to buy a raisin studded unsweet bread and also a little thingie for lunch. but i succeeded.


Edited by: STRIVER57 at: 1/13/2013 (10:11)
STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
1/11/13 3:50 P

My SparkPage
Send Private Message
Reply
it is quite interesting, actually. because it really is adjusted to my runs ... if you don't input a known MHR they use the equation Maximal heart rate = 210 – (0.65*age). and then it adjusts according to your actual runs & HR ... they have some kind of formula that accurately (they say) predicts EPOC (excess post-exercise oxygen consumption) and therefore can determine how hard you actually worked. who knows? but now i am going to do the step test, to compare. and maybe also finally call the doctor!

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
1/11/13 3:10 P

Community Team Member

My SparkPage
Send Private Message
Reply
That's interesting. Actually, based on what you've been reporting, I think 184-185 is probably a good estimate. The size of your heart is the biggest factor in your max heart rate; that's why women tend to have higher max's that men. We are physically smaller than they are and thus tend to have physically smaller hearts. Plus, you are a small woman to boot!

For what it is worth, 184 is what I estimate for my max HR. Cindy's estimate is 196 (and she's smaller than I am :-)

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


JUNEPA's Photo JUNEPA Posts: 7,968
1/11/13 2:48 P

My SparkPage
Send Private Message
Reply
You are doing awesome
And Florence will be awesome too.

June -- Pacific Time Zone
Where you end up is more important than how fast or where you start out.
- Improved fitness and nutrition, energy and confidence are my rewards.
It is our choices...that show what we truly are, far more than our abilities.
A PH (personal high) is the main goal, a PB is the sometime icing on the cake.
Never underestimate the inevitability of gradualness.
Sopra le nebbie delle valle e le vicende della vita sorge una promessa di luce e serenita.


 December Minutes: 2,626
 
0
750
1500
2250
3000
STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
1/11/13 2:46 P

My SparkPage
Send Private Message
Reply
thank you for making me check that. based on converting their percentages & numbers back and forth, it appears that the garmin has decided that my MHR is 184-186. perhaps, according to what they say, based on my training (as it gets to know me better or something). that certainly is higher than any of the many formulas i've just plugged my age into. so i will try the step test tomorrow -- i considered doing it today before my run & decided that was a bad idea. no run tomorrow. i do worry i'll wimp out before i really get there, but i'll try.
the distance of my hill is 0.13 mile and my rough time for it last time i measured (early Dec) was around 90 seconds. i've also haven't estimated (but have increased) the length of the downhill run ... i walk a bit, run slow a lot, and walk a bit more, then start back up.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
1/11/13 11:00 A

Community Team Member

My SparkPage
Send Private Message
Reply
Yes, you report the hill repeats separately, but give the pace as 14:13, which I assume includes the recoveries. What is your pace during the up hill run? You also don't say how long the hill repeat lasts (time or distance). A good approach is to time them, rather than go by distance. Try to do race pace up hill. You may have to start with 10 seconds or 20 seconds. And then work on increasing the time (distance). Once you can do race pace for 30 seconds up hill, then try to do race pace - 15 seconds for 10 seconds (etc).

When you are creating/editing your reponse, look just above the text box. Three buttons -- Spell Check, Add a Link, Add an Emoticon -- let you do those actions as part of your response.

support.garmin.com/support/searchSup
po
rt/case.faces?caseId=%7B5b8510d0-fe9R>e-11e0-73d0-000000000000%7D


Hmmm, now I'm curious as to the Training Effect of the hill repeats. I assume that the 2.2 is overall -- just barely into "maintain aerobic fitness." What max heart rate is Garmin using for you?

Edited by: LIVE2RUN4LIFE at: 1/11/2013 (11:03)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
1/11/13 10:02 A

My SparkPage
Send Private Message
Reply
yeah, i guess i could try that too:-)
actually, i'm pretty sure i am doing that, and i do record the hills section of the run as a separate activity ... but yes i could focus more on

training effect was on my polar as well as on the garmin (i'm sorry, i know you said what to do to make the link clickable but i forget and have a deadline, so .... i know you'll find it).
http://support.garmin.com/support/search
Support/case.faces?caseId=%7B5b8510d0-
fe9e-11e0-73d0-000000000000%7D
and that page has a link to firstbeat, in Finland, which apparently developed this statistic.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
1/11/13 9:37 A

Community Team Member

My SparkPage
Send Private Message
Reply
Or increase the pace (up the hill).

I'm curious about the Training Effect stat that you report. Can you describe what that means?

Edited by: LIVE2RUN4LIFE at: 1/11/2013 (09:38)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
1/11/13 8:26 A

My SparkPage
Send Private Message
Reply
Jan 11 Friday hill repeats 42°F, 75% humidity, grey blue sky (more blue than expected, and the rain is for this afternoon.
after a frustrating morning with the wrong file, i decided to go get my run done & maybe meet DH on the way home, since my hill is in front of his school. i ran slightly out of the way, around Notre Dame for the warm-up, to get there:
warm up, light run
Distance: 1.41 mi
Time: 20:00
Avg Pace: 14:13 min/mi
Elevation Gain: 99 ft
Calories: 82 C
Avg HR: 114 bpm
Max HR: 180 bpm
Training Effect : 2.2

then i did 9 hills, one more than last time. with lots of effort & hard, but not feeling like i was dying at any point. just kept plodding up, hit 160 almost every time by the top (generally before but kept up), and then walked down to HR dropped back down to 130 – not very far (to the public bathroom), ran easy to the second driveway & walked the last fifth or so (max). and started up again. after 9, i had a good chance of missing DH if i went to the top, so i ran about 60% up twice, til i met him. so 10 uphills – and i felt so good. i was quite cold walking home with him and started to run some, and have some slight hip comfort at the moment which i expect will go away. i am so much stronger than i was when i started this hill back in late November – let alone when i huffed & puffed up my 2 flights of stairs, 2 years ago. also stopped to take a downhill picture. i either need to find a slightly steeper hill or increase the repeats on this one.
Distance:2. 66 mi
Time: 38:35
Avg Pace: 14:29 min/mi
Calories: 237 C
Elevation Gain: 96 ft
Elevation Loss: 90 ft
Avg HR: 132 bpm
Max HR:163 bpm


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
1/8/13 1:04 P

My SparkPage
Send Private Message
Reply
jan 8, 40°F, cold and gray, low clouds, 86% humidity but not misting. should have worn gloves.
1 mile warm up, 1 mile drills
9 CDs, 2 sets of 5 (46, 48, 50, 50, 53) & 4 (46, 48, 50, & 50) & 6 acceleration gliders.
This gets me to the jardin des plantes where i planned to do 2X 1 mile race rehearsal at 11:45, at intervals of 60/30. they were a bit faster – 11:30 – both of them, and pretty consistent. i didn't know if there was supposed to be a break between them, like for 800s, but i didn't take one. i felt like i was running a hard but doable pace – not like i feel with magic miles! i began to feel my hamstrings in the second rr mile, and continued to feel them all the way home.
last 2.26 (which includes stopping to take pictures of tourists who needed a photographer) was at 30/30 and more or less easy.
splits pace distance
1 14:27 1.00
2 13:35 1.00
3 11:30 1.00
4 11:30 1.00
5 14:21 1.00
6 14:41 1:00
7 12:18 0.26

it was a very nice run and i felt good when i got home, albeit a bit chilly. did some leg & IT stretches & did the jan challenge 15 min core workout.
I will say, i just did the arithmetic, and 11:30 is exactly what i need for 2.5 hours. we shall see. right now i certainly could not maintain that pace for 13 miles … but in 3 months … and rested … maybe.
I know Hudson says you shouldn't do race pace for too many weeks in advance, but i'm pretty sure he's not talking about newbies/seniors/slow people like me.


LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
1/6/13 1:00 P

Community Team Member

My SparkPage
Send Private Message
Reply
Yes, developing a pacing sense can be tough at first, but it is really worth while to stick to it. Especially in a race, being able to "feel" the right pace is much better than having to "watch the watch," especially in a long race.

So you are right not to watch the Garmin during your intervals. but while you are developing pacing sense, do glance at it once or twice so that you can adjust if you are way off (do you have it set to show your average lap pace?) And don't be afraid to slow down a little if your body is telling you "too fast," which is sounds like it was today. There really is no training benefit in going faster than the target pace for a workout. Plus if you totally wear yourself out doing speed work, your other workouts will suffer.

Edited by: LIVE2RUN4LIFE at: 1/6/2013 (13:02)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
1/6/13 12:43 P

My SparkPage
Send Private Message
Reply
thanks, that'll help a lot... trying to post that wasted a lot of my afternoon.
i think i wasn't trying to go too fast ... i was trying not to watch the garmin (another piece of advice you gave me once, for the MM, to not let it spook me). i have some trouble relating the pace while running to the overall pace, but think i am getting better at that ... and that was something that today's practice did help with that. i think i may have figured out that the run certainly doesn't need to be any faster than 10:20-10:30 for the overall pace to come out right. i'll try next time. and then see what that perceived effort is like. because of course once i'm pretty tired, running slower also feels tired & hard.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
1/6/13 12:32 P

Community Team Member

My SparkPage
Send Private Message
Reply
The presence of the less than sign or greater than sign will cause Spark to think the text contains html. Really sloppy programming on their part, imho, but they didn't ask me. It's not hard coding to tell whether what follows (or precedes) those signs is actually html.
emoticon

If you want to include those symbols in your text, you can use the following (take the spaces out -- I've included them so that the code won't be converted).

& l r;
& g r;

Speed work is tough, both mentally and physically. It's actually as important to not go too fast as it is to go fast enough. You really need to slow these down a bit, especially if your goal is to get up to 14 (or more). There's a reason why the target pace is 11:20 not "less than 11:20."

When I do speed work, I remind myself that my goal is to hit my target as closely as I can, not too fast, not too slow. If I find myself going faster than I should, I check perceived effort. If perceived effort is OK, then I worry less about going too fast and assume that I was just having a good day. From what you describe about how you were feeling and how the workout put doubts into your head about why you were doing it, I'd say you ran it too fast.

Going faster than the target speed doesn't give you any additional training benefits. And if it gives you really negative vibes, it can lead to burn out.

I say this because I've been there. That's what happened to me the first time I tried to do speed work almost 3 years ago. I burned out for a while and it really set me back.

You've had a lot of "grumpy" comments lately about your running. Maybe there's something else going on in your life that accounts for this (I'm not trying to pry). But when running starts engendering bad moods, that's a sign that should be taken seriously. Too much, too soon covers lots of ground.

Edited by: LIVE2RUN4LIFE at: 1/6/2013 (12:37)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
1/6/13 12:04 P

My SparkPage
Send Private Message
Reply
i am rather tired of trying to post this, which spark keeps telling me is html but it isn't. i've even saved it in text w/o any luck.
i ran 190 min, 10 miles, 617 calories.
everything was done manually on the garmin -- so 21 intervals :-), which i had to add up to get the above information.

i think it's the list of the intervals that for some reason is a problem. so i will try one more time to copy them directly here
800 pace time
1 10:40 5:20
2 10:42 5:21
3 10:45 5:22
4 10:54 5:27
5 11:05 5:33
6 11:02 5:31
7 11:20 5:40
8 11:08 5:34
9 11:27 5:44

the goal was a pace of 11:20 so i succeeded for all but the last. i tried very hard not to look at the garmin, except sometimes to see how many seconds i still had to run for. from the fourth, i felt i was developing a pace that was not too fast.
i didn't actually want to start, or continue, and the garmin problem was a good excuse. but i kept going. i did wonder about whether i really want to improve my speed so much, except for wanting to run the Paris half. the only thing that was fun about this was finishing -- and feeling proud of myself for finishing. and stronger.
i had more to say, but it can wait ... i have work to do.


LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
1/3/13 3:07 P

Community Team Member

My SparkPage
Send Private Message
Reply
I'm curious how you came up with that pace for the fast 3 miles. By my calculation, based on your HM race pace, that would be about half way between 5K and 10K race pace. So 3 miles would be a challenging distance, especially if you haven't been working up to it. 10K pace is a good threshold pace to support a HM training plan. That would be about 11:50 for you. If your desire is to train your brain, work up to it in the same way that you train your legs. For example, start with 1 mile easy, 1 mile 10K pace, 1 mile easy, 1 mile 10K pace, 1 mile easy. Next time increase the threshold miles to 1.5 miles each, then to 2 miles. Build up to it, that's what good (and safe) training is all about.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
1/3/13 12:11 P

My SparkPage
Send Private Message
Reply
11°C (52°F) 93% humidity, misting & cloudy but not quite raining (but the streets were wet)
total run: 5.08 miles:
.55 warmup with 3-min stop in a store to check a price, moving time 7:46, moving pace 14:13
2.52 sort of threshold run, at 60/30 (well actually 59/30 because it was much faster to set the gymboss to that) -- at a speed nearly a minute better than currently estimated race pace (12:20) – 11:36 (half a minute less than my actual pace at my half). i should have had the mental strength to get to 3 miles, but i didn't. next time, i hope. this was a hard run, and i was tired and breathing hard by the end of each run interval.

Time distance pace av HR% Max HR %
1 11:25.2 1.00 11:25 71 81
2 11:42.2 1.00 11:42 79 85
3 6:07.0 0.52 11:43 82 86
Sum. 29:14.4 2.52 11:36 77( 142) 86 (159)



then i walked for 3 min without measuring the distance and then ran another 2.01 miles to the boulangerie… alternating more or less between 30/30 and 60/30, depending on how carefully i was paying attention mainly. 14:10 (13:55 & 14:25). av HR 132, max 147.

very slight ankle pain after the end of the hard run. considered stopping but then it stopped. some right hip pain now, will pull out the foam roller as soon as i finish this. did ST (arms) when i got home.
i had the feeling last night doing lunges that my knees are fragile. Actually, they probably are, but haven't been imaged since the right knee was very badly sprained and the meniscus torn, when they were a major mess. the key is to strengthen them without harming them. i guess i've been doing it ok for 2.5 years now … but i need to watch the lunges, and keep doing them


Edited by: STRIVER57 at: 1/4/2013 (11:32)
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
1/1/13 1:12 P

Community Team Member

My SparkPage
Send Private Message
Reply
A foot that hurts when you walk barefoot but stops hurting when you run could mean the beginnings of plantar fasciitis. Be careful, since that is an overuse injury.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
1/1/13 8:48 A

My SparkPage
Send Private Message
Reply
47° F (8°C), 70% humidity, cloudy, with amazing blue patches and dark and white clouds.
4.56 miles, 63 minute (but only 52 moving, because i stopped a lot to take pictures and had to learn to use the camera).
Time: 1:03:19
Moving Time: 52:21
Elapsed Time: 1:03:21
Avg Pace: 13:53 min/mi
Avg Moving Pace: 11:29 min/mi
Elevation Gain: 240 ft
Elevation Loss: 234 ft
Avg HR: 135 bpm
Max HR: 213 bpm
Training Effect : 3.8

I did not sleep much, was disorganized, didn't go run when i first wanted to because the phone needed to be charged, … and when i finally got out at 12:16, i had forgotten the gymboss. and was too lazy to go back for it. i had to stop at the post office and ran by an italian store and a bakery to see if they were open for things i wanted, but they weren't. ran the first 2 miles at 60/30, much of the rest at 90/30, approximately, according to my garmin – but i stopped periodically to take pictures. one of my unmet goals for 2012 was to make an album of my running routes by season … but i did not end up getting a camera or a phone with a camera till October, and it took me a long time to learn to use it. but i took pictures today. The highway was open, because today is a holiday, and the sky was gorgeous. the iphone 3 doesn't take great pictures of buildings, but they weren't bad, and the sky pictures are gorgeous.
i deliberately ran relatively hard and longer intervals than usual. given all the stopping, it doesn't show up on my pace, but that's ok.
my right front foot had been hurting walking (barefoot) around the house. started to worry it might be a stress fracture, but it didn't bother me at all running, so i guess not.
this run didn't really have a purpose … I was tired and cranky and wanted to run and that was the purpose. Thursday will be hill work.
ran the last 5 min straight.
the laps, for what they're worth (not much)
1 12:20.4 1.00 12:20
2 14:24.0 1.00 14:24
3 14:22.6 1.00 14:22
4 15:07.1 1.00 15:07
5 7:04.7 0.56 12:38


LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
12/30/12 12:03 P

Community Team Member

My SparkPage
Send Private Message
Reply
Sounds like a lovely run. I agree that the consistency from start to finish, combined with perceived effort, supports this being a good pace for you.

But I have to be my usual broken record and remind you not to rely on heart rate data until you have a good estimate for your heart rate max. I don't know why you are so reluctant to test this since heart rate data seems important to you. The step method is easy and you can use your Gymboss to time it and to help you pace your steps. This will give you a number to use until you go to your doctor.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
12/30/12 10:14 A

My SparkPage
Send Private Message
Reply
first, a brief recap of Friday's run: 1.02 miles to my hill, up the hill 8 times and down 7, from the top to Luxembourg Garden, around 7/8 of the garden and out to mulot's to buy DD a sandwich she wanted, and run home. the reset button stuck at one at home, so i finally had to delete that activity to get anything recorded. it was, however, 6.6 miles. it was misting the whole time, but actual rain was brief.
lovely lovely 15 miler today. much better than the one 3 weeks ago, where i zonked out at 14.4 and walked the rest. had plenty of energy. the only reason mile 14 looks longer is that it had the most traffic lights and also most pedestrian traffic. the sky was blue and i passed many of the sights that remind me of why i'm lucky to live and run here, even if sometimes (as over holidays like this) i wish i didn't and wish i lived nearer friends ... ran all the way down along the river to parc andré citroen, around the park, back along the river to the Eiffel Tower, ran around the Champs de Mars (where the tower is), then back along the river to the Concorde bridge, across the bridge to the tuileries gardens, around it 2.5 times, through the center of the louvre, back to the river, to City Hall, and home. HR average was quite low -- 120, and the max (200) again during the first mile, warming up. what was weird was that i would stop running (i did this all as 45 sec intervals), look at the HR, it would say, 112 and then as i walked, jump up to 126 or 130 or 135. then drop back down. anyway, given the relatively low average HR (assiùo,g ot's correct, which i tend not to be real sure about), i think it's ok that the pace was a little faster than my training pace should actually be. it wasn't hard (even if the HR is wrong), and based on the consistency, is pretty much my natural no-effort run. anyway, it was lovely.
Distance: 15 miles
Time: 3:22:47
Avg Pace: 13:31 min/mi
Elevation Gain: 999 ft
Elevation Loss: 996 ft
Heart Rate
Avg HR: 120 bpm
Max HR: 200 bpm
Training Effect : 3.0
pace elev+ elev- av HR max HR
1 14:24 94 83 169 200
2 13:48 11 71 123 147
3 13:05 125 116 118 134
4 13:39. 63 50 121 136
5 13:18 36 61 115 133
6 13:24 35 10 110 133
7 13:34 30 49 107 135
8 13:25 81 46 115 129
9 13:47 25 35 112 136
10 13:21 59 71 115 134
11 13:23 145 164 117 137
12 13:15 81 32 117 139
13 13:22 39 70 120 135
14 13:45 63 25 120 138
15 13:14 111 112 123 146

current magic mile av best 3 of the last 4: 10:17
so estimated HM pace 12:20, and thus recommended training pace 14:20-15:20.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
12/26/12 10:27 A

Community Team Member

My SparkPage
Send Private Message
Reply
You are managing your workouts well. I understood not wanting to run in the rain, but unless you are going to skip races when it rains, it is a good idea to train in the rain too, in fact, in any / all conditions that you would race in. That' s really the only way to learn how to dress for those conditions, I.e. for you specifically, and how to manage them during the run.
emoticon

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
12/26/12 9:57 A

My SparkPage
Send Private Message
Reply
I was going to save today's run til tomorrow, but then looked at the forecast and this morning was the only non-rain period over today & tomorrow, so i went for it and had a lovely run. schedule called for a magic mile + 2 miles ... so i ended up with a total of 6.2 miles in 79 minutes, a magic mile of 10:05 -- identical to last week's, even though i started more warmed up -- after the CDs and acceleration gliders, i ran easy at 30/30 til i got into the park ... about 3 minutes, and my heart rate was around 128 when i started, so more warmed up.
so, the warm up:
Distance: 2/18
Time: 29:03
Avg Pace: 13:19 min/mi
Avg HR: 138 bpm
Max HR: 188 bpm
Summary 29:03.0 2.18 13:19
1 14:08.3 1.00 14:08
2 12:14.5 1.00 12:15
3 2:40.2 0.18 14:49

Magic mile: based on sunday's 800s, i tried running this at 90/30 intervals, and not watching the garmin much ... and i thought it worked pretty well. i wish i hadn't done the last walk interval, which i only did for about 8 seconds anyway (it came up at 0.93 and i thought i should run it, but i didn't ... but picked up at 0.95 and ran the rest. HR was high, but i think that's good ...means i ran hard. it looks nice and even on the garmin chart, plateaus of hard running, valleys of walking ... no real spikes...
Distance: 1.00 mi
Avg Pace: 10:05 min/mi
Elevation Gain: 180 ft
Elevation Loss: 164 ft
Min Elevation: 114 ft
Max Elevation: 182 ft
Avg HR: 163 bpm
Max HR: 173 bpm

run home (starting with about 90 seconds of walking and then repeating the CDs and acceleration gliders before leaving the park. then 60/30 intervals home (and some traffic)
Distance: 3.01 mi
Time: 40:13
Avg Pace: 13:22 min/mi
Elevation Gain: 157 ft
Elevation Loss: 114 ft
Avg HR: 135 bpm
Max HR: 162 bpm
1 14:27.4 1.00 14:28
2 13:12.8 1.00 13:13
3 12:28.8 1.00 12:29

sunday should be a long run. but maybe i'll do a medium run on friday.

Edited by: STRIVER57 at: 12/26/2012 (10:00)
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
12/24/12 12:53 P

Community Team Member

My SparkPage
Send Private Message
Reply
I love croissants and am VERY glad that there are no really good ones close to me.
emoticon

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
12/24/12 5:24 A

My SparkPage
Send Private Message
Reply
well i wore the garmin and it's 3 miles, but it wasn't exactly a run, just a pre-breakfast errand to bring home the best croissants in town. so now i know that's a 5k, though with a shopping break in the middle and bags to carry back. doesn't seem to have affected my speed though. 45/45 very easy (first half mile was actually count to ten walking count to ten running til my HR was up ... which did prevent a typical 204 max in the first mile ... max was 164, and apparently av 115.
13:39
13:29
13:26


LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
12/23/12 12:26 P

Community Team Member

My SparkPage
Send Private Message
Reply
Have you been foam rolling your calves? With all the miles you have been running, it's not surprising your calves are tight, since they take the brunt of the pounding.

I know you are worried about the time limit for your race, but just keep reminding yourself that you will have tapered before the race and you don't taper before each long run. It makes a big difference, so resist the temptation to make race judgements strictly based on long runs. You really should be running training pace for those miles and not trying to use training runs to "prove" that you can race.
emoticon

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
12/23/12 8:37 A

My SparkPage
Send Private Message
Reply
oh, i see that i didn't put my horrible Friday run here. will stick it briefly at the end.
today between being worried after friday's hurting muscles & being in a very bad, horrendous mood (and not having reprogrammed the 800 repeats on the garmin after accidentally deleting everything), i went out with no idea except to maybe feel better; and i did. a little calf trouble at the end of the first mile in one leg, stopped to stretch it and then they both hurt ... but went away not long afterwards. i tried cadence drills but was feeling too crummy to count well, so stopped. alternated 30/30 and 60/30 depending on how i felt. then at les jardins de plantes, i did start to feel better, despite thinking maybe i should just give up on the florence race that i'll never be fast enough for. then suddenly, it occurred to me that i could run the first half of every mile as an 800 repeat at the appropriate pace, or try, and since the rest wasn't programmed & i didn't remember it exactly anyway, i did all the second half of the miles with a one minute walk then 30/30. all the first halves were all 90/30, and i did 6 of them (i did four of them 3 weeks ago, the first time), all at paces ranging from 10:20 to 11 -- a little faster than i was supposed to, and the last one was quite hard (and the slowest), but i did it. and felt like i accomplished something. i'm sure it wasn't quite what it was supposed to be, since i had longer in between to recover (but ran it). so now i know i can do a pretty zippy (for me) pace at 90/30, which i might also try for the next MM. anyway, i also stretched when i came home, and my glutes feel that i ran 10.5 miles, but i'm very pleased. miles 4-9 all had first half 800s at a pace of 11 or under.
Distance: 10.50 mi
Time: 2:17:40
Moving Time: 2:09:58
Elapsed Time: 2:17:47
Avg Pace: 13:07 min/mi
Avg Moving Pace: 12:23 min/mi
Elevation Gain: 417 ft
Elevation Loss: 411 ft
Avg HR: 136 bpm
Max HR: 203 bpm
Training Effect : 4.5

Summary 2:17:40.0 10.50 13:07
1 13:03.0 1.00 13:03
2 13:48.2 1.00 13:48
3 13:12.5 1.00 13:12
4 12:48.6 1.00 12:49
5 12:21.9 1.00 12:22
6 12:36.0 1.00 12:36
7 12:30.3 1.00 12:30
8 12:51.4 1.00 12:51
9 12:58.0 1.00 12:58
10 14:33.5 1.00 14:34
11 6:56.7 0.50 13:53


so to briefly summarize Friday, my calves but also hamstrings hurt most of the time, so i just cut the run short to get to where i was going for xmas errands.
Distance: 3.38 mi
Time: 46:35
Moving Time: 41:45
Elapsed Time: 46:37
Avg Pace: 13:46 min/mi
Avg Moving Pace: 12:20 min/mi
Elevation Gain: 169 ft
Elevation Loss: 170 ft
Avg HR: 135 bpm
Max HR: 210 bpm
Training Effect : 3.1
Summary 46:34.9 3.38 13:46
1 12:52.4 1.00 12:52
2 14:25.9 1.00 14:26
3 14:06.1 1.00 14:06
4 5:10.4 0.38 13:27
and then i walked home 3 miles.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
12/18/12 10:35 A

Community Team Member

My SparkPage
Send Private Message
Reply
It's not clear from your description how much you warmed up before your MM, but the mean HR of 125 suggests that either a) not much or b) you let your heart rate drop before starting the MM. Ideally, after warming up and before starting the MM, you do several accelerations -- you want your heart rate up into at least the high end of the aerobic zone when you begin the fast running.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
12/18/12 8:29 A

My SparkPage
Send Private Message
Reply
not totally sure why i decided to run a magic mile on a morning after i slept 4 hours ... but it didn't come out badly at all. 10:04 (the first was 9:29, then next 2 both 10:46 with horrible starts). i stopped a little more than i had wanted or meant to, and it was pretty tiring, but i didn't wear myself out at the start for once. so dropping out one of the 10:46 makes a mean of roughly 10:07 ... which for me isn't half bad. mean HR was only 125, so certainly not as hard as it felt. otoh, max did hit 160 (and this wasn't warm-up, for once).
otherwise, the first two miles were easy & included CDs that went well, and some acceleration gliders. then after, i walked a few minutes, not measured, then ran about a half mile, easy, met DH and walked home 1.75 miles with him.
i have now been running for about 20 months. a year ago i didn't believe a 10 min mile was possible for me. i would like to be faster and run harder ... but i think i'm getting to the point where ... what matters most is that it's fun. training makes it probably more fun than just going out and running round ... but if i don't get faster, that's ok.
i did find a (cheap & local) half 2 weeks after the Florence half -- and since it is 5 weeks after the Paris half, i could be a half fanatic, if a) i succeed in finishing the Florence half (2.5 h max -- & b) if i feel like doing the third one (for 15 €, it's not a really big deal if i don't). need to think about it.
but i'm glad i run. which is what counts.


TRILLIUM22's Photo TRILLIUM22 Posts: 7,284
12/16/12 4:09 P

My SparkPage
Send Private Message
Reply
Truly racing is tricky. You need to be rested just enough for that peak performance. Also hills are a bit tricky to learn pacing. Effort should be constant. Sounds like you had fun.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


 Pounds lost: 0.0 
 
0
6.5
13
19.5
26
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
12/16/12 12:20 P

Community Team Member

My SparkPage
Send Private Message
Reply
If you didn't taper for the race, then ran it hard without eating anything -- that could explain why it was exhausting. On the other hand, a fast 10K will always feel a bit "hard" -- the general HR maximal effort for that race distance is 85% of max (i.e. that's typically the sustained heart rate level required for a peak race). However, you probably aren't used to running consistently at that heart rate level; you do have to "train your brain" to hold it. It would certainly be high enough to back off from in a Half Marathon or Marathon (except in the final miles), but not necessarily in a shorter race like a 10K if you are going for your best time. Hard to say what your heart rate really means, however, since you don't know your max.

Edited by: LIVE2RUN4LIFE at: 12/16/2012 (12:21)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
12/16/12 10:47 A

My SparkPage
Send Private Message
Reply
exhausting hard 10 k race today. not really sure why, though likely the short recovery intervals (ran 40/20, which had worked ok on thursday after being hard on tuesday) ... but the second time up the steep hill (at which point i had just finished my fastest mile, i see now), i just ... felt my exhausted and out of breath, looked at my HR and decided to walk til almost the top.
lots people and the short intervals ... and maybe that i didn't take any food, since i didn't think i needed any for a 10 k. it was fun, however; ran with a friend who hurt her IT band at our royal parks marathon and who was therefore ready to try run/walk intervals -- and enjoyed them. the weather was way nicer than expected, some people had very weird & amusing costumes on, besides the santa costumes most of us were wearing. all the finishers got a bottle of bordeaux.
and the medal's nice, as is the tshirt.

Time: 1:17:30
Moving Time: 1:15:29
Avg Pace: 12:16 min/mi
Avg Moving Pace: 11:57 min/mi
Elevation Gain: 242 ft
Elevation Loss: 232 ft
Avg HR: 149 bpm
Max HR: 195 bpm
pace elev+ elev- %av HR %max HR
1 11:50 1.00 32 7 85 105 ran first 3 min, not very fast, crowded
2 12:07 1.00 82 40 82 90
3 13:01 1.00 12 64 79 85 (water stop, waited for friend)
4 11:31 1.00 17 8 82 86
5 12:11 1.00 75 5 82 84 ran out of steam at start, walked 2 min
6 12:13 1.00 23 99 75 80
7 11:51 0.32 0 10 77 81

12:16 6.32 242 232 81 105

also did not do ST friday or saturday, sort of by accident, will be better.

just to add for my own records that although the general placement was pretty horrendous
3501/3653, in women 60 & over, i was 15/58, which is not so horrible. last 10 k, which i ran faster, i was 9/9, so this is definitely better.


Edited by: STRIVER57 at: 12/16/2012 (12:28)
TRILLIUM22's Photo TRILLIUM22 Posts: 7,284
12/13/12 8:04 A

My SparkPage
Send Private Message
Reply
Stiver, You can use auto pause so your stop lights don't count on your pace. www.youtube.com/watch?v=Oa1X_Ebl27Y

It's kind of up to you.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


 Pounds lost: 0.0 
 
0
6.5
13
19.5
26
STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
12/13/12 4:57 A

My SparkPage
Send Private Message
Reply
i accidentally deleted all the data before the run, and had to reset. and then it decided to recognize the hrm when i hit stop, at 4 miles. so no hr for this run.
40/20 intervals, 48:05 min, 4 miles, 12:09 pace. as usual, laps 1 & 4 had lots of traffic lights. i actually meant this to be an easy run, a sort of slight taper for sunday, but i was having fun and i ended up running faster than i have for a while, plus it was cold (28, with wind chill. stopped for clementines & oranges on my way home.
1. 13:04
2. 11:36
3. 11:17
4. 12:01


Edited by: STRIVER57 at: 12/13/2012 (05:23)
TRILLIUM22's Photo TRILLIUM22 Posts: 7,284
12/11/12 1:11 P

My SparkPage
Send Private Message
Reply
I started using Jeff method almost 4 years a ago, I mostly used 3 min run/1 min walk. For my long slow runs I used 2 min run/ 1 min walk. About 2 years ago I started training for a marathon and used Jeff Galloways ecoaching. He had me do 30 sec runs/ 30 sec walks. That is how I started with a short walk break. On slow runs with a low run ratio. Later I started using the 30 sec walk with my 3/1 ratio.

Cindy or Trill
Co-Leader Jeff Galloway Training for Any Length Race Spark Team
www.sparkpeople.com/myspark/groups_i
ndividual.asp?gid=33873


PRs
March 4 Little Rock Marathon 4:44:07 PR
April 7, 2013 Go St. Louis Half Marathon 2:05:55
Chesterfield Turkey Trot 5k 26:05 PR


 Pounds lost: 0.0 
 
0
6.5
13
19.5
26
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
12/11/12 12:54 P

Community Team Member

My SparkPage
Send Private Message
Reply
My experience with moving down to shorter walk breaks is that it does take your brain a few runs to adjust. Initially, you will run in the run segment at the pace that corresponds to having a 30 second recovery (i.e. a little too fast). Your brain catches on fast, however, and next time you will slow down just a little. Of course, it could be that 20 seconds isn't enough under any circumstances, but it does take a few runs to really make that determination. You ought to be running at about the same average speed, regardless of the interval. So it's a question of which one is more comfortable and perhaps provides greater endurance or stamina over the chosen distance.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
12/11/12 11:42 A

My SparkPage
Send Private Message
Reply
just barely got the lion out in time to do a short run before dark. i could tell my legs were still tired from Sunday. i considered going a little farther because i actually felt really good and needed the run for stress, but since i have a race this weekend, i thought discretion was the better part of valor for today. i ran mostly at 40/20 for the first time... not sure i recover much in 20 seconds, though ... 60/30 may be better for me. did 2 sets of 4 cadence drills that went ok, and 8 accelerator gliders that went quite well. when i do those i really feel like i have a sense of my pace and the changes between ... though i'm not sure i do much gliding
Time: 55:44
Moving Time: 50:51
Elapsed Time: 55:46
Avg Pace: 13:07 min/mi
Avg Moving Pace: 11:58 min/mi
Elevation Gain: 211 ft
Elevation Loss: 210 ft
Avg HR: 136 bpm
Max HR: 204 bpm
Training Effect : 3.7
Summary 55:44.0 4.25 13:07
1 1.00 14:37
2 1.00 12:44
3 1.00 12:47
4 1.00 12:46
5 2:49.5 0.25 11:27

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
12/9/12 4:57 P

Community Team Member

My SparkPage
Send Private Message
Reply
What training plan are you following right now?

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
12/9/12 9:19 A

My SparkPage
Send Private Message
Reply
nope, it doesn't quite match mine. i'll redo mine and maybe it'll come out better.

i stopped running at 14.25 miles because i just was too tired to want to run anymore and then walked the last mile home, so i think i get credit for finishing 15 miles. but of course, i stopped the run at 14.25 so my pace would look better. to me. actually, i ran faster than i should have today, which may explain why i was so tired at the end. i blame it on the gymboss, which screwed up from the moment i started it (far enough away from the house that i didn't feel like going home to get a pin to reboot it). so the first 2 miles were roughly 60/60 and the rest 60/30, which is undoubtedly why i was ahead of my slow training pace. but i was mostly having a good time and it was cold so i just kept going. before i finished the first mile, a little kid knocked me over into a (closed) book stand along the Seine... i knew my hand hurt, but i discovered when i got home that it was actually a fairly ugly cut on my hard. i also tripped and fell again, on a rock i should have seen, at about 13 miles, but it was a good fall, hurt absolutely nothing, not even my hands.
Distance: 14.26 mi
Calories: 1,020 C
Time: 3:11:06
Moving Time: 2:59:22
Avg Pace: 13:24 min/mi
Avg Moving Pace: 12:35 min/mi
Elevation Gain: 643 ft
Elevation Loss: 641 ft
Avg HR: 134, 72 % of Max
Max HR: 195, 105 % of Max (in the first mile)
1 13:56
2 12:37
3 14:31
4 12:44
5 12:50
6 12:19
7 12:45
8 12:46
9 13:03
10 14:10
11 13:20
12 13:53
13 14:06
14 14:18
15 3:47.2 0.26 14:50
and then

Distance: 1.01 mi
Time: 21:35
Avg Pace: 21:27 min/mi
Elevation Gain: 27 ft
Heart Rate
Avg HR: 92 bpm
Max HR: 129 bpm

The highways were not closed today -- apparently so people can come in from the burbs to do their xmas shopping. it screwed my plans up quite a bit (and created the pedestrian traffic responsible for cutting my hand). next weekend is the corrida de Noel 10k, and i think i will postpone the 800s til the following weekend, and then the highway should be closed the sunday after xmas for another long run.


LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
12/6/12 4:45 P

Community Team Member

My SparkPage
Send Private Message
Reply
Did you use the sample 800 workout in Training Center? Based on what you described below and that sample program, here's how I would program it -- does this match yours?

1. Go for whatever I want to do for warmup
2. Repeat the steps below 4 times
....2.1 Go for .5 miles. Try to keep speed in Zone (whatever you want).
....2.2 Go for 3 minutes. Try to keep heart rate in zone 2
3. Go for 5 minutes. Try to keep speed in Zone (whatever)
4. Go for 5 minutes. Try to keep speed in Zone (whatever)

Edited by: LIVE2RUN4LIFE at: 12/6/2012 (16:46)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
12/6/12 3:11 P

My SparkPage
Send Private Message
Reply
that's pretty much what i think about the rib, i'm just a little concerned about not checking it in case i'm wrong about what it is. but maybe i'll give it more time. my gp is upstairs in my building ... my wifi works in his waiting room!
oh ... yes, that's the part i didn't program right and i don't see how. i tried to set the workout to do 0.5 miles, and then 3 minutes, 4 times in a row, and then to do a 5 min slow jog and a five minute walk to end the whole workout, because that's what i understood the woman's half book to call for. but what i think i got was all four parts for each repetition, so i had to keep changing it back.
you can't quite tell from this (what you can tell is that i was confused), but this is what the splits look like. as you can see, something went wrong, briefly, after each 3-min recovery. and then split 13 is the five minute walk, where i was bored and recovered and switched off the workout back to regular timing.
lap time distance pace
1 5:33.7 0.50 11:07
2 3:00.0 0.15 20:12
3 :27. 6 0.05 10:01
4 5:28.5 0.50 10:57
5 3:00.0 0.16 19:05
6 1:01.2 0.08 12:34
7 5:42.9 0.50 11:25
8 3:00.0 0.13 22:18
9 :21.3 0.01 25:04
10 5:40.6 0.50 11:21
11 3:00.0 0.13 22:23
12 5:00.0 0.37 13:41
13 3:21.8 0.18 19:10
14 :00.0 -- --
15 14:13.8 1.00 14:14
16 13:26.7 1.00 13:27
17 1:51.3 0.15 12:00

I didn't start at 8 -- i've been doing these weekly for about a month now. the first two times i went about 0.1 m up the hill, which i had paced out at about 300 steps), 4 times the first time and 6 the second. the 3rd time i felt much stronger and went all the way to the corner -- about 0.13, and i did 8 of them (and ran down half of it, slowly). i repeated that today.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
12/6/12 2:47 P

Community Team Member

My SparkPage
Send Private Message
Reply
I hope your ribs feel better soon. I don't think a doctor will do much if it is indeed a bruised or cracked rib. Do you have access to an elastic bandage?

This is the phrase in your earlier post that confused me (and still does) "after each 3-min walk, it skipped ahead to the 5 min jog instead of repeating the parts i wanted repeated, so i had to keep stopping and restarting." What parts did you want repeated?

What kind of hill workouts are you doing? 8 is a lot to start with.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
12/6/12 8:44 A

My SparkPage
Send Private Message
Reply
i'm never very good at explaining what i'm trying to do ... but i was running the 800s as units. with intervals, but as units.
tuesday's run was CDs and ags. the CDs were 46, 48, 51, 53 and 48, 48, 51, 55. the 8 ags were good ...
Distance: 4.01 mi
Time: 54:08
Moving Time: 49:12
Avg Pace: 13:30 min/mi
Elevation Gain: 169 ft
Elevation Loss: 174 ft
Min Elevation: 91 ft
Max Elevation: 186 ft
Avg HR: 131 bpm
Max HR: 198 bpm
1 14:15
2 13:38
3 12:44
4 13:26
it was late in the day, when the rush work was out, and was almost dark when i got home. and i am still having trouble with what feels like a cracked rib or pulled ligament or something in my right chest, from the day i fell. if it's not any better next week, i guess i'll give in and see the doctor.

today was hill work, 8 of them, followed by a fun run home with variable intervals ranging from 60/30 to 5 min/30 seconds (very largely downhill). the hrm was extremely buggy today, till about halfway through the hill work. it had me running the warmup mile at an average HR of 160, with a max of 204, which does not at all coincide with how it felt. and then the HR at the top of the first and fourth hills was 116 and 124, both ridiculous. total mileage 5.22 miles. in 3 separate runs -- warm up (1.01), hills (2.1, and home (2.11), so i am too lazy to copy all those separate splits. rather, i lack the time.
hope that the week between xmas & new year's, i will have time to start an actual running log (and move these posts to it).
long run 15 miles, i hope, this weekend, if chest and work allow. weather looks pretty good.

Edited by: STRIVER57 at: 12/6/2012 (08:46)
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
12/3/12 2:10 P

Community Team Member

My SparkPage
Send Private Message
Reply
I don't think you can program the Garmin to do run/walk intervals AND the speed work intervals. It will go for the designated distance, then switch to the next distance (i.e. the 800 interval, than the recovery interval). I don't know why you would want it to also switch at each walk interval. That would mess up the record of the speed work interval.

Perhaps I have misunderstood what you were trying to do. But for speed intervals, you really should think of the 800 as the unit, focus on maintaining the right AVERAGE pace for that interval and not try to micromanage each run and walk segment.

The step test is easy. Why wait for a doctor's appointment? One thing you should be aware of is that most stress tests in a doctor's office are normally stopped before true max is reached. They are very conservative because they are usually giving them to people they fear have heart problems.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
12/3/12 2:36 A

My SparkPage
Send Private Message
Reply
the laps were very bizarre, i guess because of the way i programmed the workout (i'll figure it out eventually). i ran 1.59 miles to the park (and didn't include it because what with the traffic lights and crowds on the street, and finally some acceleration gliders, it didn't reflect training info). then i reset the garmin, ran the workout, with lots of starts and stops because i didn't quite understand how to deal with the workout (that is, after each 3-min walk, it skipped ahead to the 5 min jog instead of repeating the parts i wanted repeated), so i had to keep stopping and restarting... and then reset but not entirely for the last 2.15 miles (home by a different route). that whole session was 5.41 miles, so it adds up to 7 (which does not include the warmup or (short) cooldown). yes, there's the 3 minute walks after each repeat, a five min jog, a five minute walk (all of the stuff he said to do), and the rest of the way home, by a different route. i just deleted the stuff that didn't seem to me to show anything useful. it did just occur to me that since the 800s are sundays, i don't necessarily have to run to a park for them; i can run along the highway that's closed to cars on Sunday, which isn't so far away.
http://connect.garmin.com/activity/24851
8971
http://connect.garmin.com/activity/24851
8988
i did finally ask my gp for (and get) a referral for (a mostly-reimbursed) cardiologist appointment for a max HR test. will try to call today to make the appointment.
will try to reboot the garmin later.

Edited by: STRIVER57 at: 12/3/2012 (02:42)
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
12/2/12 11:58 P

Community Team Member

My SparkPage
Send Private Message
Reply
By the way, I'm confused about how you got 7 miles out of this workout. 4x800 is 2 miles. Did you do 800 meter recoveries? That would be an additional 1.5 miles or 2 if you added an 800 meter recovery before the last 2 miles. You ran 2 more miles after the 800's. That's 5.5 or 6... Did you ran a mile before the 800's that you don't show here? That's a lot of extra running in addition to the speed work and recoveries.

Edited by: LIVE2RUN4LIFE at: 12/3/2012 (00:02)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
12/2/12 9:10 P

Community Team Member

My SparkPage
Send Private Message
Reply
You really ought to do a max heart rate test. The "step test" in this article is easy and accurate:

www.howtobefit.com/determine-maximum
-h
eart-rate.htm


You should be able to stay at the high end of the aerobic zone when running at race pace (I assume you mean HM race pace). And around your anaerobic threshold during 800's:

www.runningforfitness.org/calc/heart
-r
ate-calculators/hrzone


That's why the latter will feel hard. Race pace, on the other hand, should only feel hard if you start out trying to maintain it for long runs. For short runs, race pace should not feel hard.

The table in that last article is only useful if you know your max heart rate (and resting heart rate); in fact, any heart-rate based training analysis is meaningful only if you know your max heart rate.

Edited by: LIVE2RUN4LIFE at: 12/2/2012 (23:50)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
12/2/12 7:36 A

My SparkPage
Send Private Message
Reply
sort of succeeded with 4 x 800.
ran a total of 7 miles.
the gymboss unsurprisingly (since i couldn't turn it off til it hit 99 last time) didn't work. so intervals were approximate, and during the repeats were based on counting so even more approximate -- intended to be 40:20, anyway. i calculated the goal based on the 2 best MMs, which made target HM pace 12, which i adjusted to 11:50, making the target 800 pace 11:20.
the first 2 were faster, and started off way too fast, just like my MMs -- the last one was close to ideal in terms of consistent.
most of the rest of the time that was running and not recovery walking was 60/30 (also approximate).
this is the 800s and miles 6 & 7:
Time Distance Elev+ Elev- pace mean %HR max%HR
1 5:33.7 0.50 0 29 11:07 83 89
2 5:28.5 0.50 30 27 10:57 82 88
3 5:42.9 0.50 9 0 11:25 83 89
4 5:40.6 0.50 0 15 11:21 79 87
M6 14:13.8 1.00 119 130 14:14 65 75
M7 13:26.7 1.00 69 68 13:27 71 78

i would say the 800s were quite hard, all of them. and compared to my HR on regular runs, they clearly were harder. race pace runs are going to be hard, too, i can see. but it will probably be good for me. and if my right chest/ribs/whatever it is i pulled when i fell last week starts to feel better ... well maybe i'll be able to go a bit faster or at least feel it's not quite as hard. it's also possible that i'm going to decide that i don't want to -- that i'll settle for improving just by running and without speed work. but for the moment, i would like to be able to finish the Florence half in the 2.5 max time, which is the point of this. so we shall see. anyway, i feel good now, so...


LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
11/30/12 9:47 P

Community Team Member

My SparkPage
Send Private Message
Reply
Here's my suggestion for the next magic mile. Don't watch your Garmin. Just pay attention to the perceived effort. If it feels too fast, slow down, but no more than you really have to. Don't slow down just because it feels hard. It should feel a little hard. That doesn't necessarily mean you can't keep going. It's a time trial and just one mile. Sounds to me like you let what you saw on the Garmin spook you.

Edited by: LIVE2RUN4LIFE at: 11/30/2012 (21:48)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
11/30/12 3:49 P

My SparkPage
Send Private Message
Reply
thanks Catherine, but negative splits because i started slow and did drills and 30/30 for the first 2 miles, and then 30/30.
today was a slow start too, and then CDs that went well (47, 50, 53, 55) and accelerator gliders then walking til i started the magic mile. which i again started too fast, and then the garmin said it was 13 then all of a sudden it was 9.10 which was too fast, so i tried slowing down. i did better than last time, slowed down, kept it up, still stopped in the middle of the fourth lap for a minute, and finished at 10:29, a minute slower than the first one, but 17 seconds faster than the last one. averaging them and multiplying by 1.2 is slower than my half was. kind of depressing to feel like i'm following the program and getting slower. i do still have a pulled something in a chest rib, which i suppose i could blame it on.
then i walked another 5 min then ran at 90/30 for 2 more miles.
also it was Friday afternoon and too many people on the sidewalks and i think i missed every light.
but the total was 75 min, 5.38 miles (including the walking before & after the MM). the HRM didn't work for some reason til i started the MM, and the garmin decided not to turn off when i got home ... fortunately it got to 99 fairly rapidly (although i last set it to 0, not 99:-( pushing the start button did nothing.
not including any splits that were all walking:
1 14:53
2 15:03
3 MM 10.29 av HR 144 max HR 163
4 12:34 av HR 122 max HR 144
5 14:18 av HR 122 max HR 138
wondering if 48 hours rest means that given i ran around 4-5 pm today i should run monday instead of sunday?? supposed to do 3 or 4 800s, if i figure them out.
the only thing that hurt was my chest/rib many of the times i started running.


LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
11/27/12 5:34 P

Community Team Member

My SparkPage
Send Private Message
Reply
Negative splits!

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
11/27/12 5:55 A

My SparkPage
Send Private Message
Reply
nice little easy 4-mile run. there is something pulled or something in my chest/rib cage from the fall but i think it's going to go away. anyway running didn't make it worse and nothing else hurt. not my hips or glutes at any moment!!
did some things right for a change. ran slow enough at starting to warm up without a HR spike, which is a first (and good because it's winter i & i don't want to walk to warm up).
did 2 sets of 4 CDs. didn't start as slow as i thought i could but did ok -- they ranged from 48-53, all of them. though not any at 50 or 51. and then 8 acceleration gliders, at least as close as i get to them. pretty sure i did ok at running the last part of them hard but not too, which is also practice. all of that was at 30/30. the rest of the run (about another 1.75) was at 60/30. still easy but not too!
Thurday i will try another magic mile.
Time: 54:52
Avg Pace: 13:43 min/mi
Avg Moving Pace: 12:28 min/mi
Elevation Gain: 195 ft
Elevation Loss: 194 ft
Avg HR: 124 bpm
Max HR: 156 bpm
Training Effect : 4.2
1 15:39
2 13:22
3 13:07
4 12:43

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
11/25/12 10:55 A

Community Team Member

My SparkPage
Send Private Message
Reply
So sorry to hear about the fall.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
11/25/12 9:42 A

My SparkPage
Send Private Message
Reply
not a great run, but i guess it could have been lots worse. got out fairly early in the hopes of doing 13-15 miles and being back in time for lunch. set gymboss for 45 seconds. looked up the temperature and what Galloway says to wear at 50°. however, that was without the wind-chill factor, and a t shirt was inadequate. timed the warmup separately. restarted the timer at the river, ran to Tuileries Gardens and around 4 times, crossed the bridge to head further west and -- tripped and fell (at 7.6 miles, including the warmup). thought i was fine, got up, kept going, then realized i felt awful & sort of shock-y faint-ish, so i stopped and sat for a bit. and froze. plus, since i was sitting, the dizzyish feeling didn't go away so i decided to start walking back in the direction of home. forgot to reset the garmin promptly so the split before the fall is slower than it actually should have been. after about a 1/4 mile i felt ok and decided to resume running -- did another 4.75 for a grand total of 12.4, so not so bad. scraped knee, bruised palm (i have finally relearned to put my hands out when i fall, so did not cut my face, as i did twice early in my running career), and i think a sore rib. but i'm ok. and glad i finished -- and that i was able to (i would have just gone directly home otherwise).
so the splits for the 2 main run fractions are as follows. it is clear i didn't feel as well in the second run, and i definitely did not try to go fast. i'm not stupid. usually.
Distance: 6.70 mi
Time: 1:31:45
Moving Time: 1:26:35
Elapsed Time: 1:36:30
Avg Pace: 13:41 min/mi
Avg Moving Pace: 12:55 min/mi
Elevation Gain: 383 ft
Elevation Loss: 388 ft
Avg HR: 115 bpm
Max HR: 148 bpm
Training Effect : 2.8

Summary 1:31:44.7 6.70 13:41
1 1.00 13:02
2 1.00 13:24
3 1.00 13:50
4 1.00 13:58
5 1.00 13:28
6 1.00 13:26
7 0.70 15:04
and then
Distance: 4.75 mi
Time: 1:07:47
Moving Time: 1:01:47
Elapsed Time: 1:08:17
Avg Pace: 14:16 min/mi
Avg Moving Pace: 13:00 min/mi
Best Pace: 5:34 min/mi
Elevation Gain: 194 ft
Elevation Loss: 183 ft
Avg HR: 107
Max HR: 134
Training Effect : 2.2

1 1.00 14:12
2 1.00 14:14
3 1.00 14:28
4 1.00 14:25
5 0.75 13:56

all things considered ... ok and some of it was just lovely.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
11/23/12 12:20 P

Community Team Member

My SparkPage
Send Private Message
Reply
www.youtube.com/watch?v=dEzGoZc3QtQ

www.youtube.com/watch?v=yw4tx2tpdjg&
fe
ature=related


Edited by: LIVE2RUN4LIFE at: 11/23/2012 (12:31)
Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
11/23/12 4:57 A

My SparkPage
Send Private Message
Reply
i think i need to look on you tube for videos of how to use a ball, because i pretty much end up feeling i'm doing it all wrong and stressing other muscles ...
i cannot believe that i did hill work today for the first time in 2 weeks and that i loved it. i made the run a little longer (to the end of the long block i run - 0.13 miles instead of 0.1 and i did 8 instead of 6 and it was wonderful and i felt great.
given that the garmin started weird, i have 3 separate sets of measurements plus one estimate for where it lost the satellite.
i think it's good to have just the hill work:
30 minutes, 2.03 miles, ran up (about 90 seconds), walked til HR dropped back to around 130, ran down about half the hill, walked the last quarter to be rested at the start again. max HR 157, average 127. otoh i'm pretty sure it's got the elevation wrong -- i'm pretty sure that was more than 81 feet up all together! (and 76 down, when i didn't run down the hill the last time!). on the elevation it looks like a total of about 15 feet in .13 miles ... i kind of think it's more than that but don't really know.
also my route back home was very downhill and i ran the downhill part without stopping. the total for the non-hill repeats (to, from with some sightseeing) was: 3.12 miles, 41 minutes, and according to the garmin elevation: 214 feet up, 233 down. weird.
but in any case, it looks and feels like a substantial hill to me and i think it's making me stronger.


LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
11/22/12 1:49 P

Community Team Member

My SparkPage
Send Private Message
Reply
I roll my hips, glutes and back (with a ball, not a roller, because it fits the spaces better) every morning and evening. And then again before and after a run. If you spend a lot of time sitting, you are stressing that area and creating muscle imbalances. It isn't just running that causes problems there.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
11/22/12 5:50 A

My SparkPage
Send Private Message
Reply
just barely finished work in time to squeeze in 4 miles before dark and DD's concert. but i did.
felt some twinges in the right hip, again. not nearly like what it felt like when i hurt myself ... indeed, not enough to suggest i stop ... but ... sitting on hard chairs at the concert, it did feel ... not quite pain, but slightly more than twinges. foam rolled when i got home and did not feel ice was necessary. did worry some about sunday's long run (14-15 miles) but don't expect to have to change it since i'm basically feeling fine today. i do wonder if it's related to have dans acceleration glides during yesterday's run (about 8) , the ends of which included some all-out running (but not more than 10 seconds each). last time i was hurt, i had been running hard & speed training. will be very careful. in any case, also did cadence drills, 5 in one increasing series (from 48 to 55 right steps per 30 seconds), and 4 in the next, where i actually succeeded in starting at 43 ... and getting up to 53. first 2.2 miles were 30/30, then i switched to 60/30, and ran the last 0.2 miles straight.
and got the gp to give me a cardiologist referral which appears necessary for testing maximum heart rate.
distance: 4.01 miles
Time: 54:03
Moving Time: 49:32
Elapsed Time: 54:05
Avg Pace: 13:29 min/mi
Avg Moving Pace: 12:22 min/mi
Best Pace: 5:14 min/mi
Elevation Gain: 203 ft
Elevation Loss: 199 ft
Avg HR: 140, 76 % of Max
Max HR: 192, 104 % of Max
Training Effect : 4.7
Summary 54:02.6 4.01 13:29
1 14:22.9 1.00 14:23
2 13:04.8 1.00 13:05
3 12:50.0 1.00 12:50
4 13:39.5 1.00 13:39
i do seem to be getting better at running the first mile slowest, and the first half the slowest of it, even if i don't succeed in getting my heart to not spike at the start anyway.
that helped a lot. and today the doctor & i agreed to work on cutting back antidepressant and blood pressure meds (blood pressure was already cut, and is still 110/70 ...


LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
11/19/12 12:53 P

Community Team Member

My SparkPage
Send Private Message
Reply
Your runs are very consistent! I'd say you have your priorities right.

About programming the Garmin, I checked the sample workouts in Training Center (they are also loaded on your Garmin, but easier to see in Training Center). There is a sample 800 workout and a sample 400 workout. You should be able to adapt these to your purpose without having to really learn "all about" programming the Garmin. I'm pretty sure that's how Cindy approached it. There are quite a few sample programs, so as you have time, they can provide a good tutorial. After looking a the samples, the manual makes more sense.

My approach to learning stuff like this is rarely to try to learn everything. I decide what I want to do and look for info on just that.

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


STRIVER57's Photo STRIVER57 SparkPoints: (45,275)
Fitness Minutes: (55,982)
Posts: 1,318
11/19/12 12:46 P

My SparkPage
Send Private Message
Reply
drowning in work. only thing besides work i am doing is keeping up running, even if i still haven't had time to read the books, figure out how to program an advanced workout, etc. interestingly, between work & the weather, i am running in the afternoon more these days ...
so:
last Wednesday nov 14
went out at 2:45, ran the usual loop down to Austerlitz and back up the left bank past notre dame. finished at the fruit & veggie store/
Distance: 4.33 mi
Time: 57:19
Elevation Gain: 155 ft
Calories: 325 C
Avg Pace: 13:15 min/mi
Avg Moving Pace: 12:21 min/mi

1 13:02
2 12:26
3 13:26
4 14:11
5 0.33 12:5
wore the hrm but it worked very badly. forgot to take the gym boss, somehow. remember little else -- yes now i know why i should make an effort to do this each time. i'll do better.

Friday, afternoon nov 16
warm up was a 15 min walk with DH towards Luxembourg garden. didn't wear the hrm because i didn't feel like wearing it to the doctor's apptment.
Distance: 5.82 mi
Time: 1:16:42
Avg Pace: 13:11 min/mi
Elevation Gain: 246 ft
Calories: 458 C
Avg Moving Pace: 12:03 min/mi
Elevation Gain: 246 ft
Elevation Loss: 251 ft
1 14:16
2 12:00
3 11:48
4 12:38
5 14:29
6 0.82 14:06
this included 3 loops around luxembourg garden, 2 in the more uphill direction. 90/45 intervals because i had trouble setting the gymboss. felt infinitely better when i got home ... a good run.

and today Monday afternoon,
went out at 3:51 pm, thought i'd do 6 miles again but ended up with 8, and a few hills during the 3 loops of the jardin des plants. succeeded in setting the gymboss to 45/30. tried not to run hard till after 2 miles of slow.
Distance: 8.01 mi
Time: 1:48:36
Avg Pace: 13:34 min/mi
Elevation Gain: 319 ft
Calories: 478 C
Avg Moving Pace: 12:30 min/mi
Avg HR: 132 bpm
Max HR: 192 bpm
Training Effect : 4.8
1 14:33
2 13:23
3 13:11
4 12:44
5 14:11
6 12:57
7 13:32
8 14:00
feel very good. the whole run was lovely.

LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (224,934)
Fitness Minutes: (144,724)
Posts: 11,902
11/11/12 10:42 A

Community Team Member

My SparkPage
Send Private Message
Reply
Nice to be where 14 miles can be "easy," isn't it? Very consistent run. Are you still eating dried fruit during longer runs like this one?

Catherine

If you're not having fun, then why run?

A day without running is not a good day.
-- Haile Gebrselassie

You don't get to choose how you're going to die, or when. You can only decide how you're going to live. Now.
-- Joan Baez


Page: 1 of (3)   1 2 Next Page › Last Page »

Report Innappropriate Post

Other Jeff Galloway Training for any Length Race Training Questions and Logs Posts


Thread URL: http://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=11804x33873x49674188

Review our Community Guidelines




x Lose 10 Pounds by February 5! Get a FREE Personalized Plan