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8/18/13 6:23 P

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Gee, I didn't think anyone in your family was stubborn.
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Sounds like a good run for you. Did you get any surges in?

(Don't you have two daughters in college now?)

Edited by: LIVE2RUN4LIFE at: 8/18/2013 (18:24)
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
8/18/13 5:57 P

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12 mile run today. Running with my husband at St. Louis Forest Park. He felt really bad at mile 8 as which was our refueling point. He's been doing I Gu every 4 miles, just like me. I have mentioned that he might need more calories than me, but until this point he has not altered his plan.

So we slowed down to 11 min/mile for miles 9 and 10.

Overall pace 10:17 with most of the change in pace explained by hills. Got sunny and warmer at the end of the run.

Came home and left to move my daughter into college. I'll admit that when I got home from that I took a nap and still feel a bit drained.

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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8/17/13 6:50 P

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I guess any unwanted plant is a weed. Do you have room for a garden in your new home? That's the only thing I regret about our "new" house, no place for a vegetable garden. I had a big one at our first house. We moved 22 years ago, but I still miss it.

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
8/17/13 6:35 P

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I landed flat on my back on the concrete driveway. As I said I'm surprised I just ended up sore. And it depends on where they grow. When they are self seeding a covering other plants they become weeds.

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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8/17/13 6:27 P

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Not a fall!! I hope it was onto something relatively soft. (I didn't know that morning glories were weeds :-)

When you row in the 8's -- is it always with the same people or does it just depend on who shows up for practice that day?

Is your son thinking of going out for track in his new school? (or cross country ...)

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
8/17/13 6:07 P

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Friday morning Easy run in the park at the same time as my son. I have abandoned running with him, his stride is longer than mine, he is faster than me. I can still run longer though.
We did 30 minutes. I was in an "I'm just keeping you on target mode"

Friday evening. 12 k in a 8+ , We did several piece where you would throw in a power 10. These are done at a stroke rate of about 28 strokes/min and you push with your legs as hard as you can. For a 3k we did about 5 power 10s. '

Saturday morning Another 14k in the 8+, This time we did a bunch of 20 strokes with power and 20 strokes at 3/4 pressure. Then on some of the lengths we did just the 3/4 pressure pieces.
Then I sculled, no great estimate of distance. The wind had picked up which is a bit annoying in a single. Particularly is the waves are hitting the side of your boat. We did follow our typical traffic pattern. I'm guessing 9k.

So maybe my total rowing distance for the day was 23 k.

I had a nasty fall on Wednesday. Was pulling a morning glory weed. So was standing upright with just a little lean back and walked/pulled backwards and tripped on a bag of sand. Fell flat on my back, jerking my head up to avoid smashing it. Still a little amazed/thankful I did not hurt something. Anyway I felt this afterward (in my shoulders, neck and back) and think I'm almost recovered. Nothing too interesting, just muscle strain.

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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IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,303
8/16/13 10:07 A

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I'm starting to be doubtful I'll survive the full. But that's my goal for this year.

Dee
Houston, TX

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





TRILLIUM22's Photo TRILLIUM22 Posts: 7,713
8/15/13 12:58 P

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Aug 26 is move date.

Thinking possible PR on Sept 15 race, hold a 9:30 on the Garmin for first half and the maybe speed up a bit. Then the full is just an easy endurance run. Depending on how the Philly RnR half plays out I might be more aggressive for the half at the Philly marathon.

And I guess I forgot to add my races. I was thinking I'd add them when I was editing for some reason.

Edited by: TRILLIUM22 at: 8/15/2013 (12:59)
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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8/15/13 12:50 P

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Well, if I were you, I'd ramp up the speed work in the next couple of weeks and then see how it plays out.

Is Aug 25 the move date?

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
8/15/13 12:19 P

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Rowing is the big question mark. I won't have a club as of Aug 25th. I have connections to find a club in Philly. The big question is what kind of commitment they will be expecting from their rowers.

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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8/15/13 12:06 P

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I don't see any reason why you shouldn't go for that PR. Given the volume of training you've been doing on your solid base, it really should not take a lot of high intensity workouts to get the speed back into your legs. In fact, I've read that most people make the mistake of doing speed work for too long and thus peak too soon. It's true that you've only got a month before the race, but then, what do you have to lose in the attempt? I would add a longish tempo run and an interval speed workout to the next few weeks. And throw in some strides or surges in your easy runs.

Of course, to PR you'd need to truly taper -- that probably means cutting back on the rowing for a couple of weeks and getting a lot of sleep.

(PS Are you going to list your races in the Races thread?)

Edited by: LIVE2RUN4LIFE at: 8/15/2013 (12:08)
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
8/15/13 11:23 A

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Well I need to decide my goals for my upcoming races.

I have a half on September 15, full on Oct 6, and then another half on Nov 17.

I have not done magic miles of races lately. Only numbers I have are 26:05 from a 5k last Thanksgiving and 2:05:55 from my April 7 half marathon.

Since both the Philly half marathons are suppose to be flat I'd love to PR.

Almost all of my running has been easy, except my Sunday run with my husband. It was 12 miles at between 10:00 - 9:50. When it got warm the distance dropped down to 8 miles, but we held the pace, except when we were running trails.

So what should be my goal pace. 2:06 is a pace of 9:37 in the ground, but since you tend to run longer than the distance is always long on your Garmin I find a Garmin pace of 9:30 gives a ground pace of 9:37. So what to train for on the Garmin. Could flat gain me 9:20 or even 9:15. I've exercised regularly this summer and my volume has not been at all shabby for the half distance.

What I did today. 4.7 miles. 1.5 warm up with HRM, Then I did 2 x800 m repeats. I used 1 min run/15 sec walk 2;30 min walk between repeats. My two 800's were 8:39 and 8:37. Given the really unseasonably cool weather I wanted to get the feel of 800's again. Given that I'd run 20 miles on Tuesday and had a tough row last night 2 repeats felt right. Then I ran home with the HRM.



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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8/15/13 11:09 A

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I've seen the varsity rowing teams practicing on the lake when I was doing some of my rows. Since our lake is really a river, they don't have to turn around (except once) and appear to row continously. I wondered if you were doing something similar.

When I was rowing, I did not take the scull out of the water until I was done. I would usually stay out about an hour (time on the water). I wasn't rowing anywhere as fast as you do, but it was pretty much non stop and I found it fairly tiring, especially if I was also dodging paddle boarders.

A friend of mine who races in 4 man scull was almost run down by the motor boat carrying the UT coaches. They were watching the teams and not where they were going. The 4 man scull saw them coming and managed to get out of the way just enough to only be flipped rather that run over. It was a miss by inches.

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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8/15/13 10:17 A

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Yes, the 2k and 1k times in particular and the total time of the session give me the context I was looking for. Do you track how much time you spend actually rowing? Or is there not the same concern to increase effort progressively as there is with running?

Or perhaps you'd prefer that I not ask questions. If they are too much trouble, just ignore them.

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
8/15/13 8:23 A

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Rowing practice lasts 2 hours. There is a certain amount of non rowing time. You need to get oars, figure out the boats, carry boats down. Then we mostly row the 2k length of the lake. Stop get water. Spin the boat. Get our next piece. It is possible to make the turn at one end of the lake allowing a 4k length. Then you need to put everything away and get coaching.
The distances are kind of comparable with running, Depends on weather, your boat, the other people in your boat, and how many people you have. An 8 should be faster than a single. I erg slightly faster than I run. 2k of 8:35, in Chicago our 4+ rowed 1k in 4:30, times for the the 12 boats were 4:02 to 5:00. Does that answer the question?

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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SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
8/15/13 3:46 A

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Great workouts Cindy!!!

Now that I have rowed just a few times.... I have a lot more respect for the distances you are doing.

I, too, like progressive runs.

"It's not how old you are, it's how you are old."

"I am still learning." Michelangelo

"You aren't old until age becomes your excuse." Joe Friel




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8/15/13 12:37 A

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How long does it take to do a workout like this?

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
8/14/13 10:34 P

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Wednesday evening. Rowing practice. Stroke in a 4+, 12k total. 2k warm up, 2x4k 20 strokes on 20 strokes at 3/4 pressure, 2k cool down. I was could feel fatigue in my legs from yesterdays long run. Not my best row.

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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8/14/13 3:55 P

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It took me some time to transition from group long runs to doing them by myself. I listened to audio books and podcasts during that period. And then at some point, I realized I no longer need to do that. I had adapted to the solo long run and no longer listen to anything.

I liked the group run, but no one did my intervals and I wanted to be able to train "my way." I could have done that with the group run, i.e. used it as a supported solo long run, but it was hard to motivate myself to get up that early if I wasn't really running with someone. Of course, I am lucky to have the gym track as an option.

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: 11,303
8/14/13 3:50 P

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Well done! I wish I enjoyed long runs by myself. I just don't, although it would solve some problems. On the other hand, I can't run by myself in the middle of the night.

Dee
Houston, TX

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





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8/14/13 3:47 P

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When you do drills in an 8, is there someone in the boat giving instructions / coordinating? 3/4 quarter pressure sounds interesting -- is this a perceived effort sort of thing? I assume a power 10 means rowing as hard as you can?

Does doing drills in the scull make you want to do drills while running?
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I don't do as much as I should in that regard.

It's nice having a coach, isn't it? I'm wondering if I should take that step. My trainer is very helpful, but he isn't really a coach.

As you probably remember, I did a lot of long progression runs during the last training cycle and I really like them. I like starting slow and gauging how I feel, then speeding up by feel as well. In the book RUN: The Mind-Body Method of Running by Feel, Fitzgerald says that you should select workouts that build your confidence. I found that progression runs did that for me. I've started doing them on short runs too -- it's an easy way to add some intensity to an easy run without over doing it.

Edited by: LIVE2RUN4LIFE at: 8/14/2013 (15:48)
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
8/14/13 3:10 P

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Monday,
AM Really easy 4k row. This was a social thing. In a single scull.
PM 7 seat in an 8, we did 12k, 2 k warm up, 2k 3/4 pressure with 5 power tens, 2k drills, 2k 3/4 pressure with 5 power tens, 2k drills, 2k 3/4 pressure with 5 power tens. Drills are easy, the pieces with the power tens leave you out of breath

Tuesday
AM Sculling with a coach, steady state working on technique, did 7k

Ate a banana and then did a 20 mile run/walk. I took it really easy the first 12 miles. Pace between 13:30 and 14:30 30 sec run/ 30 sec walk and took pictures, Went to 1 min run/ 30 second walk for the next 4 pace 11:40 Then 3 miles at 1:30 run/ 30 sec walk. pace 10:30 Finished with a mile of running. At 0.5 miles my average pace was 10 min/mile picked it up a bit and had a 9:40 for that mile. I was a little nervous because I have not been running as I planned. Things kept getting in the way. Starting real slow worked well. Having a camera helps to keep that pace slow and not worrying about it. Used a gu every 4 miles.


Edited by: TRILLIUM22 at: 8/14/2013 (17:13)
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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