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7/21/13 10:41 A

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Interesting. I am going to monitor my breathing 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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LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE Posts: 12,247
7/20/13 11:58 P

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SATURDAY
Easy Run
Distance: 9 miles (9.6 total)
Intervals: :30/:20
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 10:30 / 10:37 / 10:38 / 10:38 / 10:43 / 10:45 / 10:47 / 10:28 / 10:21

Notes: I used my breathing again today to keep the run easy. I think that method works as well as (if not better than) using a heart rate alarm. For the first 7 miles, I used a mix of 4/3 and 3/3 breathing. When I was using 3/3, I did a 4 count inhale after every 3 segments to switch the exhale to the alternate side so I wasn't always exhaling on the same side. In the final 2 miles, I switched to 3/2 breathing. That is still an easy breath pattern, but it's interesting that just that slightly more frequent inhale did allow me to speed up just a little at the same effort level.

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: (342,403)
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7/19/13 5:17 P

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That breathing method (odd count on foot falls) is supposed help with injury prevention.

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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7/19/13 5:04 P

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FRIDAY
Tempo Run
Distance: 7 miles (8 miles total)
Intervals: :40/:20 (1-2)
:45/:15 (3-7)
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 9:43 / 9:34 / 9:17 / 9:10 / 9:04 / 8:58 / 8:58

Notes: I felt great today. Not a whisper of a problem with the Achilles. And while there were still a couple of tender spots to the touch in the center of the right calf, they were totally unnoticeable while running. So I'd say the sports massage was a great success. I will probably schedule another one in a week or so for some more work on the calves.

I decided to focus on my breathing today to help keep the pace easy. I went into the run thinking I would do 3/2 breathing (3 steps in, 2 out), but 4/3 (4 in, 3 out), turned out to feel more comfortable. I was a little surprised because that's a pretty slow breath rate and really does require you to keep the pace easy. Since it was an odd count, I alternated which foot was striking when I began the exhale, which made it easy to tell when I was slipping into 3/3. That's still an easy breath rate, but I still eased back a bit when I noticed it so that I stayed with 4/3. In the last two miles, I was slipping back and forth between 3/2, 3/3 and 4/3.

I like to focus on breathing when I run because it makes it very calming and meditative. I had a lot on my mind coming into the run and really just wanted to relax and go with the flow. I was able to do that and the miles slipped by.

Edited by: LIVE2RUN4LIFE at: 7/19/2013 (17:06)
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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7/19/13 11:22 A

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I promised my sports masseuse that I would give it at least 24 hours after massages to do any running or ST. He thinks working out too soon afterward just undoes it all...and it probably does for me.
I am interested.

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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7/18/13 8:13 P

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THURSDAY
Distance: 2 miles (3.1 miles total)
Intervals: :40/:20
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 10:13 / 9:45

Notes: This was just an easy run after my sports massage to get the blood moving in my legs to help flush out the waste products.

I should take the hint that no one (except Nat) is particularly interested in what I am doing, at least not on a daily basis, and stop posting these updates. But habits are hard to break. So here it is, for now anyway.

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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7/17/13 9:51 A

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Good tip...I will try to keep an "eye" on my heel drop when I land since I do land mid-foot.

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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7/16/13 9:03 P

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TUESDAY
Distance: 5 miles (6 miles total)
Intervals:
:30/:40 (1-2)
:30/:30 (3-5)
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 11:17 / 10:36 / 10:08 / 10:04 / 9:34

Notes: I can tell that the form / stride drills I did last Saturday have stuck a bit, the second one, that is, where I was working on using the glutes/hips to drive the knee forward in the swing phase. It felt very natural. I also noticed that when I do that, I tend to "sit" down and engage my abs rather than lean from the waist. Much easier on my lower back.

I "watched" my landing to be sure that I wasn't extending the lower leg. I was landing mostly on the ball of the foot. In ST this morning, I did the step up exercise that irritated my right heel/Achilles tendon a couple of weeks ago. My trainer coached me this morning on how to control the landing so that I didn't just "drop" the heel after stepping down onto my forefoot but rather lowered it with control after the front of the foot had taken most of my weight. He said that this is similar to what you need to do when you are running and landing mid foot -- don't let the heel slap down. Control it. Otherwise you jar the Achilles. That's probably what I did when I ran in my Vibrams last Saturday. I was definitely landing midfoot, but was probably letting the heel drop too hard on my shorter leg (even with the lift on that side).

Today I paid attention to this as I ran and could tell the difference. My right Achilles is very happy right now.

(I can't believe I did a 9:34 mile with :30/:30 intervals!)

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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7/16/13 10:51 A

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Good job and good plan.

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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7/15/13 10:45 P

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MONDAY
Distance: 4 miles (5.33 miles total)
Intervals: :30/:30
Location: Ledge Mtn
Enjoyment Level: 2+ (out of 3)

Mile Splits: 11:09 / 11:14 / 10:39 / 10:04

Notes: A front came through yesterday that dropped temps and brought some rain. It seemed a shame to waste a relatively cool July day by running inside. The temps were reasonable -- mid to upper 70's and it was cloudy. But it was also very humid. I suspected that I had lost a lot of my acclimation to the humidity since I haven't run outside for quite some time. Plus, even though my right Achilles hasn't bothered be since Saturday, I'm still being cautious.

So the plan was a very easy run with a pace somewhere between 10:50 and 11:40 per mile, which is my recovery pace according to the McMillan calculator. Even though I had run faster than that using :30/:30 inside on an air conditioned track, I figured the hills and the humidity would slow me down. I tried to keep to an easy cadence. But I discovered that even when I thought I was slowing it down, it was still 180 pretty much on the dime.

First two miles went pretty much according to plan. Then it started to rain lightly in mile 3. That actually made me feel a little cooler and I noticed that I was speeding up. It started to rain much harder in mile 4. It was also starting to get dark a little early because of the heavy cloud cover. I confess that I skipped some walk breaks in that last mile.

I think I need to start getting up early one day a week to run just a little bit outside so that I won't totally lose my acclimation to the humidity and warmer (if not hot) temps. Today wasn't too bad, but I could tell that I had lost some.

Edited by: LIVE2RUN4LIFE at: 7/16/2013 (13:54)
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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TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
7/15/13 11:25 A

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Great job Catherine



Edited by: TRILLIUM22 at: 7/15/2013 (11:25)
Cindy or Trill
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PRs
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April 7, 2013 Go St. Louis Half Marathon 2:05:55
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7/14/13 10:23 P

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Excellent run!

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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7/14/13 8:10 P

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SUNDAY
Long Run
Distance: 8 miles (9 miles total)
Intervals:
:20/:40 (1-4),
:20/:30 (5-6),
:30/:30 (7-8)
Location: Gym Track
Enjoyment Level: 3 (out of 3)

Mile Splits: 10:54 / 11:18 / 11:03 / 11:11 / 10:44 / 10:38 / 10:11 / 10:09

Notes: There was no heel tightness or irritation when I got up this morning. Yay! But I decided to keep this long run on the slow side anyway (i.e more walking than running until the last 2 miles). Since I was feeling pretty good, I decided it would be safe to speed up a bit towards the end.

Those last two miles at :30/:30 are a pretty good indication of how much my stride length has increased as I've gotten stronger. I wasn't pushing the pace, just running comfortably. A couple of years ago, I needed some form of a 3/1 ratio to run 10 minute miles.

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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