Group photo
Author:
NATPLUMMER's Photo NATPLUMMER SparkPoints: (340,736)
Fitness Minutes: (234,459)
Posts: 33,185
12/16/13 10:25 A

My SparkPage
Send Private Message
Reply
Glad you enjoyed your run!! Sounds like a solid BQ plan. I've got my fingers crossed that it works out for you. Exciting!!

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


 November Minutes: 502
0
625
1250
1875
2500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (487,882)
Fitness Minutes: (162,196)
Posts: 12,246
12/15/13 10:39 P

My SparkPage
Send Private Message
Reply
Sunday
Long Run
Distance: 14 miles
Location: Gym Track
Intervals: :30/:25
Target Pace: 10:29

Splits: 10:21 / 10:20 / 10:20 / 10:13 / 10:05 / 10:22 / 10:24 / 10:20 / 10:22 / 10:19 / 10:22 / 10:24 / 10:15 / 10:09

Notes: I felt really good today. Surprisingly, the last four miles felt the easiest of the entire run and I finished with gas in the tank. This is the longest I've run in some time, well, since the Wineglass Marathon and it was to be a fast long run. I think my brain was a little conservative at first; that's not so much a pace statement as a "perceived effort" statement, i.e. the self talk in the first 10 miles was all about looking for signs of problems. When I completed mile 10 and it was clear that I wasn't "pooping out," all of a sudden my brain stopped the conservative chatter and I was suddenly aware of how relaxed and easy I was running. The last two miles were particularly fun.

I am trying to qualify for the 2015 Boston Marathon at the Austin Marathon in February. I will be 64 when I run Austin, but 65 by the time of the 2015 Boston Marathon. Boston qualifying times are based on your age at the time of the race, not your age when you run the qualifying race. So I will have a new qualifying time: 4 hours 40 minutes. That is reassuring because I've already run 2 marathons at that time or faster (which is no guarantee that I will do it again, but does help the psyche.) The required pace for a 4:40 marathon is 10:40 -- so I was faster than that today for over half the race distance with no taper (etc., etc.). Even assuming a longer Garmin distance, like 26.5, which gives me a 10:34 Garmin pace, I was faster than required today. So it was a reassuring run.

Of course, 4:40 will qualify me, but to actually get into the race, I probably need to run it in 4:30 (+10 minutes over qualifying time). My training paces are all based on a 4:15 target, to give me some training cushion. I will not actually try to run the race at that pace. Real target will probably be 10:00 to 10:15 (Garmin pace).

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


488 Maintenance Weeks
0
125
250
375
500
NATPLUMMER's Photo NATPLUMMER SparkPoints: (340,736)
Fitness Minutes: (234,459)
Posts: 33,185
12/14/13 7:41 P

My SparkPage
Send Private Message
Reply
Good job! I did a 12 mile run on the treadmill….I don't think I ever want to be on the treadmill for that long again.

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


 November Minutes: 502
0
625
1250
1875
2500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (487,882)
Fitness Minutes: (162,196)
Posts: 12,246
12/14/13 7:07 P

My SparkPage
Send Private Message
Reply
Saturday
Easy Run
Distance: 8.1 miles
Location: Treadmill

Notes: I wasn't sure I would last 8 miles on the treadmill, but it wasn't so bad. I'm enjoying the gradual change in pace and also doing a lot more straight running at slower paces. Today I started at a walking pace and gradually increased the speed all the way up to 7 mph (8:34 /mi). In the early, slower parts of the run, I hydrated and walked every 2 miles. In the later, faster part, I took a break every mile.

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


488 Maintenance Weeks
0
125
250
375
500
NATPLUMMER's Photo NATPLUMMER SparkPoints: (340,736)
Fitness Minutes: (234,459)
Posts: 33,185
12/14/13 7:58 A

My SparkPage
Send Private Message
Reply
It's funny how the weather can change like that. Solid 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


 November Minutes: 502
0
625
1250
1875
2500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (487,882)
Fitness Minutes: (162,196)
Posts: 12,246
12/13/13 8:34 P

My SparkPage
Send Private Message
Reply
Friday
Recovery Run
Distance: 4.25 miles
Location: Treadmill

Notes: I guess I jinxed the weather by mentioning the nice, low humidity. I woke up to the sound of rain, and it has been a grey, somewhat dreary day. I've decided, though, that the treadmill works well for recovery runs, since it definitely prevents me from running faster than I should.

I used a similar routine as last time, but started a little faster (15:00 /mi, which is the slowest pace that feels more comfortable running than walking, at least on the treadmill) and increased the pace a little faster, up to 5.2 mph (11:30 /mi). I then held that pace for at least two miles, probably more; I wasn't keeping close track. In the last half mile, I gradually reduced speed until I was walking at the very end. I also walked for 400 meters at the beginning of mile 3 to hydrate and take a little break.

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


488 Maintenance Weeks
0
125
250
375
500
NATPLUMMER's Photo NATPLUMMER SparkPoints: (340,736)
Fitness Minutes: (234,459)
Posts: 33,185
12/12/13 10:02 P

My SparkPage
Send Private Message
Reply
Yes…I think you were successful in running on tired legs. That is a great improvement in your lats! 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


 November Minutes: 502
0
625
1250
1875
2500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (487,882)
Fitness Minutes: (162,196)
Posts: 12,246
12/12/13 7:51 P

My SparkPage
Send Private Message
Reply
Thursday
Marathon Pace Tempo
Distance: 8 miles
Location: Gym Track
Intervals: mostly :30/:15
Target Pace: 9:37

Splits: 9:24 / 9:20 / 9:20 / 9:31 / 9:29 / 9:28 / 9:32 / 9:25

Notes: I ran after ST. Today's leg exercise was squat jumps (forward and back, no standing up). Three sets left my legs a little tired. I walked for a mile in between the two bouts, but could still feel the effects a little.

So if one of the objectives of the Hanson method is to run on tired legs to simulate marathon conditions, I think I accomplished that today. Interestingly, I felt the fatigue more in my upper body than in my legs. I was obviously tensing up as I became fatigued, especially my shoulders.

When I first started doing regular ST about 4.5 years ago, one of my worst muscle groups was my lats -- I had no proprioceptive awareness of these muscles and could not consciously engage or move them. When I needed to flatten my shoulder blades against my back, I did so by moving my shoulders up and back.

My lats are now one of my biggest ST "success stories." I can engage and move them without moving my shoulders. When I need to stand straight and open my chest, I pull these muscles back to flatten my shoulder blades against my back. No shoulder movement involved. BUT, when I get tired, I seem to fall back into old (bad) habits with my shoulders. So in the last few miles today I focused on using my lats to open my chest and maintain my erect posture. When I did that, my shoulders relaxed. It really helped manage the fatigue, even decrease it. Very interesting.

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


488 Maintenance Weeks
0
125
250
375
500
NATPLUMMER's Photo NATPLUMMER SparkPoints: (340,736)
Fitness Minutes: (234,459)
Posts: 33,185
12/10/13 3:25 P

My SparkPage
Send Private Message
Reply
Nice!

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


 November Minutes: 502
0
625
1250
1875
2500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (487,882)
Fitness Minutes: (162,196)
Posts: 12,246
12/10/13 3:18 P

My SparkPage
Send Private Message
Reply
Tuesday
Speedwork
6 x 800m (400m recovery)
Location: Gym Track
Target Pace: 4:08 - 4:18 (5K - 10K pace)

Splits: 4:08 / 4:02 / 3:59 / 3:56 / 4:00 / 3:58

Notes: I felt good today. I ran after ST (leg exercises today were quad extension + hold and hamstring curls.) I walked one mile in between the two bouts.

I haven't been using the Gymboss for speed work up until now, but decided to do so today. I used :50/:10 for the first repeat and then switched to :60/:10 for the remaining ones. The resulting effort felt comfortably hard.

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


488 Maintenance Weeks
0
125
250
375
500
NATPLUMMER's Photo NATPLUMMER SparkPoints: (340,736)
Fitness Minutes: (234,459)
Posts: 33,185
12/10/13 8:48 A

My SparkPage
Send Private Message
Reply
Nice!

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


 November Minutes: 502
0
625
1250
1875
2500
IFDEEVARUNS2's Photo IFDEEVARUNS2 Posts: 11,378
12/10/13 7:35 A

My SparkPage
Send Private Message
Reply
Clever way to do it! I just don't have the patience for the treadmill but may have to if this weather continues. Sleet and freezing weather - added to darkness - is not conducive to getting me out there.

Dee
Houston, TX

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





SEABREEZE65's Photo SEABREEZE65 Posts: 11,207
12/10/13 6:54 A

Send Private Message
Reply
Good job on the run.....
I just noticed your da Vinci quote. Perfect!!!!

Edited by: SEABREEZE65 at: 12/10/2013 (06:54)
"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




 November Minutes: 0
0
375
750
1125
1500
LIVE2RUN4LIFE's Photo LIVE2RUN4LIFE SparkPoints: (487,882)
Fitness Minutes: (162,196)
Posts: 12,246
12/9/13 8:32 P

My SparkPage
Send Private Message
Reply
Monday
Easy Run
Distance: 6 miles

Notes: I did this one on my treadmill. I started at 3.5 mph (17:09 /mi), and gradually increased the speed by .1 or .2 mph every 2, 3, or 400 meters until I was running 6.4 mph (9:22 /mi), about midway through the run and then I reversed that and gradually decreased the speed until I was walking again at the very end.

Except for the walking at the very beginning and end, plus a short walk every 2 miles to allow me to hydrate, I ran this one straight. Without walk breaks, a 12, 11 or 10 minute mile is a much slower pace than the corresponding run segments in a 12, 11, or 10 minute average pace with walk breaks, so this run always felt very easy and I didn't miss the walk breaks at all.

Edited by: LIVE2RUN4LIFE at: 12/10/2013 (09:50)
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


488 Maintenance Weeks
0
125
250
375
500
Page: 1 of (1)  

Report Innappropriate Post

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

Topics:
Last Post:
2/13/2018 9:06:18 AM



Thread URL: https://www.sparkpeople.com/myspark/team_messageboard_thread.asp?board=11804x33873x55925818

Review our Community Guidelines