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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,272
5/20/13 11:33 A

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Amazing run!

Dee
Houston, TX

"May there always be sushi at the finish line!"





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5/20/13 10:02 A

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Wow!

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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JUNEPA's Photo JUNEPA Posts: 12,677
5/19/13 11:37 P

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You are looking awesomely fit and prepared for your race !!

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.


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
5/19/13 10:34 P

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That sure looks like a strong run to me. Getting excited for your race.

We lost ac for an extended period several years ago and ended up getting a window unit and camping out as a family in one bedroom.

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 docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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5/19/13 9:26 P

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Sunday
Long Run
Distance: 21 miles, last 3 miles at MP (10:00)
Location: Gym Track
Ave Pace: 10:25

Mile Splits: 11:08 / 10:50 / 11:02 / 11:25 / 11:06 / 11:14 / 11:23 / 11:01 / 11:06 / 10:51 / 11:17 / 10:28 / 10:04 / 9:53 / 9:54 / 9:44 / 9:36 / 9:32 / 9:21 / 9:13 / 8:44

Notes: My plan for this run was to maintain an easy pace for the first 11 miles, then to gradually increase the pace in the last 10 miles, getting up to race pace in the last 3 miles. Well, I hit race pace by mile 13 and it didn't feel too hard, so I continued gradually increasing the pace as planned and by mile 21, I was at 10K pace. Aerobically, the run never felt hard, but my legs, the calves in particular, were definitely tired in the last few miles. To the best of my ability, I maintained the same pace in the run segment throughout the run and decreased the average pace by reducing the walk break. By the last mile, I was walking very little.

This is my last really hard workout before the race on June 1. Next week drops to 30 miles, although there is one 10 mile run in the middle of the week.

I felt strong today. I've definitely made progress this cycle. Whether it will be enough, who knows. But I am satisfied that I've done as much as I can for now. If I need to do more, there will always be another training cycle.
emoticon
On the AC front, repair man came out today but couldn't fix it without some more investigation. The problem is the fan, either the circuit board or the motor itself.

Fortunately, we have a "whole house fan" (aka attic fan) that I had installed because of the last time we lost our air conditioning in the summer (also a fan problem). There is very little cross ventilation in the upper story where our bedroom is. But with the attic fan, we can vent the hot air from the bedroom once the sun goes down, and fortunately the nights are still dropping into the 70's. So we can sleep. There was also some cloud cover today, so the house didn't heat up too badly. the last time this happened, it was August -- not a pretty story and it took a week to get the part.

Edited by: LIVE2RUN4LIFE at: 5/20/2013 (00:13)
Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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NATPLUMMER's Photo NATPLUMMER SparkPoints: (329,555)
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5/19/13 7:42 P

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Yikes...I hope that AC gets fixed ASAP.

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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JUNEPA's Photo JUNEPA Posts: 12,677
5/19/13 3:41 P

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Nice walk. Where I live, the hikes are shady and cool even on the hottest days, no such luck in Texas I am reading from your report. Hope your AC is back working soon. So far I have only used my vibrams for short hikes and around the house, sometime soon I will try a run with them. I really like them. Do you use them running in rotation with your other shoes?


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.


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
5/18/13 9:26 P

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Hope you get the ac fixed soon. The weekend is a bad time for ac or heat to fail. Great walk, do you use you vibrams much?

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 docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (449,802)
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5/18/13 8:13 P

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Saturday
Active Recovery Walk
Distance: 4.2 miles
Location: Neighborhood hills

Notes: I decided to make today's workout an active recovery walk in the hills to take fullest advantage of yesterday's massage in tomorrow's long run. It was pretty hot out today, but I figured it would be OK for a walk. I headed west into the steeper hills in my neighborhood where there is also a lot of shade, relatively speaking.

It was in the low 90's, sunny and very humid. In fact, when I walked out the door I could smell the moisture in the air. It was also a little hazy from the humidity and very windy. I didn't bother with running clothes, just shorts, a cotton t-shirt and a running hat. I probably would have been better off with a technical tee -- but it wasn't too bad. I wore my Vibrams for fun.

A little over half way through the walk, I was hot, of course, and getting thirsty, so I stopped by the house for a drink and to cool off a bit. My DH greeted me with the news that the AC wasn't working. Great. But it was still cooler inside than out.

I cooled off for a while and then went back out to finish the walk. Some clouds had blown up, so with the sun partially covered and with the wind, the second half was definitely more comfortable than the first.

Edited by: LIVE2RUN4LIFE at: 5/18/2013 (20:13)
Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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JUNEPA's Photo JUNEPA Posts: 12,677
5/17/13 6:59 P

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So nice to see your training plan come to fruition. It was an ambitious plan and you did it !!
And that you already have the next running phase planned.

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.


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
5/17/13 2:35 P

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Your moderate pace is pretty peppy. A 61 mile week, impressive. I'm just wondering if you are going to have a full blown case of taper madness, or if you are ready to enjoy some easy weeks.

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 docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
5/17/13 2:33 P

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Looks like spark gave Dee grief too. Deleted one of my posts.

Edited by: TRILLIUM22 at: 5/17/2013 (14:36)
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 docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
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18.75
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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,272
5/17/13 2:31 P

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deleted - SP is misbehaving.

Edited by: IFDEEVARUNS2 at: 5/17/2013 (14:32)
Dee
Houston, TX

"May there always be sushi at the finish line!"





IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,272
5/17/13 2:30 P

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Wow! Miles 6 and 7 are amazing. If this is what you do when you're tired.....

Dee
Houston, TX

"May there always be sushi at the finish line!"





LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (449,802)
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5/17/13 10:01 A

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Thursday
Tempo Run
Distance: 9 miles
miles 3-7 @ tempo pace
Location: Gym Track
Ave Pace: 9:51

Mile Splits: 10:32 / 10:09 / 9:13 / 9:11 / 9:04 / 8:53 / 8:50 / 11:16 / 11:31

Notes: I was feeling a little tired this morning. Partly from yesterday's run, but mostly because I've been unusually busy the last few days and haven't gotten as much sleep as I normally do. I shorted myself around 3 hours of sleep in the past two days, and that's 3 hours less recovery time, since most recovery occurs during sleep.

So I decided to make today's tempo miles about level of effort rather than a particular pace. I chose "moderate effort," hoping that level of effort would yield somewhere between marathon pace and half marathon pace without tiring me out too much. And it did, even a little faster than that in miles 6 and 7. The final two miles I ran at true recovery pace.

So here I am almost at the end of this training cycle. I have a short run on Saturday, a 21 mile run on Sunday, and then I start tapering. When I started this plan back in February (running 26.2 with Donna in the first week), I really expected that I would have to modify it somewhat. But I have been able to follow it as designed, running 6 days and working up to 61 miles a week.

With this plan (i.e. this running volume and intensity), I have reached the point in my development where I do need to take time off in between training cycles. Not time off from running but definitely time off from training. I will be doing low-heart rate running all summer. I may play around with running every day at that lower intensity. I will maintain my long run during this period.

There's only one more marathon on my calendar for this year, Wineglass in October, and I will be running that one just for fun. The next marathon I train for will be Austin in February, 2014.

Edited by: LIVE2RUN4LIFE at: 5/17/2013 (10:05)
Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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JUNEPA's Photo JUNEPA Posts: 12,677
5/16/13 10:24 A

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Nice run and problem solving along the way. You did kick up your heels the last miles, I am betting you will feel fine today.

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.


 June Minutes: 1,890
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PAMDAQTPI's Photo PAMDAQTPI Posts: 605
5/16/13 9:32 A

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I agree about restaurant foods, they salt things like mad. Call me old fashioned but I actually like the taste of FOOD and don't reply on salt for flavor.

I'm glad your toe didn't bug you the whole time, sounds kind of painful.

Someday is today!


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NATPLUMMER's Photo NATPLUMMER SparkPoints: (329,555)
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5/16/13 8:20 A

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Nice run. Glad the toe didn't bother you the whole time. It's amazing how much salt is in restaurant food.

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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5/16/13 12:19 A

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Wednesday
Medium Long Run
Distance: 13 miles
Location: Gym Track
Ave Pace: 10:13

Mile Splits: 11:13 / 10:42 / 10:34 / 10:33 / 10:33 / 10:30 / 10:11 / 10:08 / 9:49 / 9:32 / 9:30 / 10:03 / 9:31

Notes: My stubbed toe was bothering me just a little at the beginning of the run, so I started slowly, but once I warmed up, it was no longer an issue. However, I was really thirsty at first, so much so that I was really dragging in mile 2. I knew what was going on. I had been to a luncheon a couple of hours before the run which I'm sure was a much higher sodium meal than I normally eat. I'm often very, very thirsty for several hours after I eat out.

I was stopping for water every 2 miles and drinking at least two or three times as much as I normally do at a water stop. By the third stop (after mile 6), I was finally starting to feel more hydrated and my pace started picking up. I ate a gel after mile 4 and half a banana after mile 8 (along with more water). After that, I felt considerably more energetic. I ate the 2nd half of the banana after mile 10 and a second gel after mile 12.

Thinking about tomorrow's tempo run, I tried to rein myself in a bit at mile 12, but then gave that up. My brain did not to slow down at that point. I hope I don't regret it on Thursday.

Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,272
5/15/13 12:09 P

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Well done!
It's still surprising to me how the smallest thing can impact us. A stubbed toe, bumping into furniture, turning a foot the wrong way....you think nothing of it at the time but you sure feel it later.

Dee
Houston, TX

"May there always be sushi at the finish line!"





NATPLUMMER's Photo NATPLUMMER SparkPoints: (329,555)
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5/15/13 10:46 A

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Nice!! Hope the toe is better today.

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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JUNEPA's Photo JUNEPA Posts: 12,677
5/14/13 11:06 P

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Good, steady, smart training
Bummer about the toe stub

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.


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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
5/14/13 9:52 P

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Great job, Just wait till you taper and don't feel tired at the end of you workout

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 docs.google.com/spreadsheets/
d/1DrXvwR5YbjQo1_tYthun_CtBETjg2CG44am
4NaWSMCc/edit?usp=sharing


 Pounds lost: 4.0 
0
6.25
12.5
18.75
25
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (449,802)
Fitness Minutes: (162,196)
Posts: 12,232
5/14/13 6:40 P

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Tuesday
Hill Run
Distance: 9 miles
10x90" hills at HM effort (9:05)
Location: Gym Track (treadmill for mile repeats)

Mile Splits: 10:49 / 10:30 / 10:19 / 10:21 / 10:16 / 10:20 / (mile repeats on treadmill)

Notes: I stubbed my toe yesterday (dumb accident) and it was slightly bruised this morning and bothering some on toe off (more distracting than painful). So I walked a little more than usual. It doesn't seem to have affected my average time much, so I probably compensated by running a little faster, but at least there were fewer toe offs per mile, which was the whole idea.

For the mile repeats, I set the treadmill to a 3% incline with a pace of 6.6 mph (9:05 /m). Not too bad, but I was getting a little tired towards the end. Still feeling the 21 miles on Sunday a bit, I think.

Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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NATPLUMMER's Photo NATPLUMMER SparkPoints: (329,555)
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5/14/13 11:39 A

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Good idea to keep it easy in that heat.

If you are a runner, it doesn't matter how far or how fast. It doesn't matter if today is your first day or if you've been running for twenty years. There is no test to pass, no license to earn, no membership card to get. You just run." J Bingham


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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,272
5/14/13 9:03 A

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The last temperate outdoor runs of the season! I'm loving those. Low 80s is temperate compared with what's to come.

Dee
Houston, TX

"May there always be sushi at the finish line!"





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5/13/13 11:22 P

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Monday
Base Run
Distance: 4.14 miles
Location: Ledge Mtn

Mile Splits: 17:17 / 10:01 / 9:24 / 14:08

Notes: I couldn't get out to run until fairly late in the afternoon. It was warm by then, low 80's, but the sun was lower in the sky, so there was less intensity and more shade. Still, I was glad today's run was short and easy. I ran it "free form," walking as I felt the need, which was about 5- 6 brief walks per mile. The first and last half miles were mostly walking through the steep hills from/to my house.

Catherine

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

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

We are what we think. All that we are arises with our thoughts. With our thoughts we make the world.
-- the Buddha


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