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Chronicles of a fish: the days of surf and turf
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Krusty_Clown wrote: »Warm-down. No other reason. I'm equally as badly behaved and tend to sprint right up to my front door, and then spend five minutes coughing and spluttering. If it's a progression run or a pmp session though (or any kind of session rather than generic training run), I'll try and finish with an easier mile, 'cos the next run is always less than 24 hours away.
You have a Garmin right? You can set up an advanced training activity, with blocks of miles (similar to the above). I tend not to input the pace target for the block though, as sometimes I'll want to go a little bit faster,, and find the constant pace correction beeps very annoying. But it's amazing finishing a 20+ mile run at half marathon pace or faster. It gives you such a motivational boost.
So that's why I sound as if I'm trying to cough up my left lung after a run!! No cool down!
Yep, have a Garmin. I'll play around with it - never used advanced training activity - but I'll have a look to see if I can figure it out!! Thanks!:)0 -
Trainer
25 miles in approximately 90 minutes. I felt great - had a quick snack before mounting the bike that definitely helped the quality of this session. Yay!!
Short report tonight....Caps are playing Tampa Bay (their coach is hot with his wicked-cool scar on his right cheek) and it's tied. 10 minutes to go. Tight game.
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Relaxing Hilly Easy Long Recovery or Whatever-The-Heck-You-Want-To-Call-It Run
What an absolutely gorgeous evening it was tonight! Mid 50s and mild.....just perfect for a proper run about town. On with the runners, back with the hair, and off to see and be seen by the town folk in their Chevy pickup trucks or out walking their four legged best friend. Down Main Street I went, then up and down some side streets.....up the big hill by the middle school and back down again....a quick stop at the railroad crossing while the horn tooting train zipped by with enough speed to blow my bangs back (what a display of energy and artistry!)....over to Court Street and past the court house and attorney row....down the scary huge hill and back up again.....(special shout-out to South Court Inn for allowing me the use of their roomy front lawn and strategically placed bushes for when natured called
).....back to Main Street...some more side streets......the Greenway.....more side streets....more hills.....Main Street and home. Oh, and what friendly inmates we have at our local jail. The two lads that I ran by who were looking sharp in their stripes and walking with the warden get points for their smiles and waves.
Great run.....decided not to give a thought to pace as I wanted to keep this as low key as possible. Plus, I tend to keep it slow when I run in the dark and on uneven sidewalks for fear of a mis-step. I had my Garmin on, but I really only paid attention to the vibration of the miles counted and not the pace I was running. Was pleased with the final results.
12.3 miles in 1:59:39 for an average pace of 9:42/mile
This week is a little off due to my treadmill being on the fritz....but interval was yesterday and tempo will be tomorrow. More spinning tomorrow night, then swimming Friday night. 0 -
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You are a poet, missus. A virtual tour of whereever the feck it is you live. Makes a change from the usual log entry you see around these parts of
lsr pmp @ 7.25 x 100 w/u c/d sfa... yadda... yadda... yadda....
Last run post on my log just for you then
+1
I agree. I love reading Dory Dory's picture perfect poetic account of the same stuff most of us are boringly blogging about 0 -
You are a poet, missus. A virtual tour of whereever the feck it is you live. Makes a change from the usual log entry you see around these parts of
lsr pmp @ 7.25 x 100 w/u c/d sfa... yadda... yadda... yadda....
You've totally made my day - thanks. Truth is, I am ignorant when it comes to technical mumbo jumbo, and I don't have fancy equipment, charts or graphs...so, I guess because I can't contribute in that way I try to make up for it by sharing a little of what's around me - my observations. But this forum is no stranger to creative writers. OMG...my faves include dpop and Sir Krusty....and Catweazle can write a mean post-mortem.....others too....and now the pressure is on our beloved shotgun!!
(oh...and here's my Garmin from last night so you can see where the feck it is I live.
)
http://connect.garmin.com/activity/146591668shotgunmcos wrote: »Last run post on my log just for you then
+1
I agree. I love reading Dory Dory's picture perfect poetic account of the same stuff most of us are boringly blogging about
Enjoyed your ghetto chit chat this morning on dpop's thread, but I can't wait to read your run post.....I bet it'll be a doozy!! 0 -
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Tempo Run
With the treadmill still on life support, it was a proper run for me this morning to get this checked off my list of weekly key runs. It was a bit dreary outside and spitting rain, but because I only had a small window of opportunity to get this done due to work obligations, I could not wait until this afternoon when the sun is suposed to makes its appearance.
After a quick change from nurse-maid to runner-wanna-be at work (ta-da!!), off I went to tackle the asphalt and old men of the Greenway (and I must say, the old men were looking quite dapper this morning). First mile felt sluggish. Really sluggish. It had only been 12 hours since I ran 12.3 miles last night - easy miles - but I could feel the mileage in my legs. I briefly lamented my decision last night to go on that long (yet easy) run knowing I had this key run the next day. As the first mile neared its completioin, I thought about the saying in this forum...HTFU....and knew I had to snap out of my funk and get over my legs feeling like I had cinder blocks for shoes. Turnover of my legs became a bit faster.....head and chest a little taller.....stride a little more deliberate. I did have to stop briefly after 2 tempo miles to shed my top layer for I was smothering to death - no way was I going to make it another 4 miles with that thing suffocating me. Last 4 miles felt grand....and was pleased with my paces. I finished the run off with 3 easy breezy miles as the sun was peeking out behind the clouds.
Plan called for me to do 1 easy mile, 6 tempo miles at 8:20, 1 easy mile. Here's what I actually did:
Easy mile: 8:53
Tempo miles: 8:03, 7:41, 7:47, 7:50, 7:39, 7:17
Easy miles: 9:23, 9:28, 9:25
10.08 miles in 1:24:12
So obviously I've improved since I started this marathon plan...and target numbers need to be adjusted here and there, but, as Scarlett O'Hara said in that silver screen classic Gone With The Wind, I'll think about that tomorrow.0 -
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donothoponpop wrote: »Think about it tomorrow if that suits you better, but here's some food for thought: tempo runs are meant to stress the system. You should really feel the effort in doing them, and be glad the feckers are finished when they're done. If your plan says 8:20 is tempo, and you're running an average of 33 secs faster than that (and finishing with a 7:17!), you really need to reconsider the plan. No-one wants to put undue pressure on you, especially since its your first marathon, but the shape you're in, and the progress in your training, suggest order's of magnitude better than the 3:45 (I think?) you were targeting.
Crucially, you are enjoying the training, and are upbeat at a time in a marathon schedule when many are feeling the dull aches and hurt of increased workload. That's a great position to be in.
What races do you have coming up, they'll give a good indicator. Oh, and you should write a book with your training plan, you'd sell thousands!
Does it stress the system? Yes. As much as it's supposed to? Perhaps not. Why? Ummm....fear?
Seriously, the plan's paces are based on historical data - specifically a 10k run and a half marathon run - so I concur that it appears that perhaps (just maybe) I have improved since I logged those times in, thus making my paces antiquated, outdated, and obsolete. And that's why I don't run those paces. Races in the future (besides the marathon in 9 weeks!!!!)? Still looking at the 10 miler in 3 weeks....but trying to decide if the information gained from trekking 3 hours down and 3 hours back in one day is worth the effort and energy it will take. What-chu say, dpop?
And yes, I am thoroughly enjoying the training. You want to hear something bad-arse crazy? I actually am having thoughts of trying to qualify for Boston...or NY. OMG. Of course, we'll see after I cross the finish line how I do or if I even come close. (Silly idea....) But one major factor in my enjoyment of the training is.....wait for it....this forum and you folks. What a gold mine you guys and gals are.0 -
Ooohh... A fancy Garmin...I had my Garmin on, but I really only paid attention to the vibration of the miles counted
Do you ever look at the 'Training Effect' information in Garmin Connect? Might provide some additional information on how hard you are training (if you're wearing a HRM).0 -
Krusty_Clown wrote: »Ooohh... A fancy Garmin...
Do you ever look at the 'Training Effect' information in Garmin Connect? Might provide some additional information on how hard you are training (if you're wearing a HRM).
Listen here, you silly clown....your Garmin is fancier than my Garmin. Isn't yours a multi-sport model? That has a battery life of 20 hours...which is perfect for triathlons?? Mine is not waterproof and only has a mere 8 hours until the medics need to be brought in to breathe life back into it's fragile little body.
Training effect!! Shoot! I knew there was something I was supposed to do! I've got the Garmin with me here at work....will have a look. And yes, yes, yes...the heart rate monitor thingy. You are right. I should have worn it today as it would have been perfect to glean good info from. I have a 13 mile run this weekend....should I wear it for that?0 -
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donothoponpop wrote: »Well, did the little feller make an appearance? (I really miss all that folksy tradition stuff from the States, that passes for history in a country not 250 years old...)
Yep, the little rascal did indeed see his shadow!
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+1 a time trial sounds like a good idea. Even a 5/10k on the track would give you a good idea of where you're at (you can replace a tempo/interval session with this), if you can find yourself a pacer to push you through the TT even better.
Gosh, another great idea, thanks....and, I think I know just the person who can pace me. In fact, I'm supposed to run with him on Saturday. 0 -
Still looking at the 10 miler in 3 weeks....but trying to decide if the information gained from trekking 3 hours down and 3 hours back in one day is worth the effort and energy it will take. What-chu say, dpop?
And yes, I am thoroughly enjoying the training.
What-eye say is that you're making all the correct decisions, doing everything right: why change that to satisfy my curiosity? Seriously, having thought about it, I'm henpecking you about target times and how they "should" equate to your tempo pace (and vice versa), when the reality is I'm learning from you. I've done quite a few marathons, all following a plan which emphasizes more miles=faster times. That hasn't worked for me lately, so here I am in your blog, trying to pigeonhole you into a version of what-tempo-time-I-think-you-should-be-doing, so I can use that info in the final analysis after your swim/bike/run training is done and dusted.
You've no need to go to a 10 miler 6 hrs round trip away, just to tell you that you're in good shape- you can see that from your training. For the same reason, I don't think there's much worth in you running a time trial either- the results you need so far are showing themselves in the training you do. It's been a while since someone here ran a marathon based on multisport training (at least as far as I'm aware), so I'd only advise that you continue doing what's been working for you. You're clued into that, you can see the positive results, and have heightened your expectations for the race, as you should. 20 mile training runs are a great indicator as it is.
A firm and sincere "as you were" from me, I'm convinced you're doing this the perfect way that will maximize your result on the day. You're enjoying it, no niggles or injuries, getting faster, rightfully hopeful of a great result on the only day that matters- what can possibly be wrong with that?! 0 -
Krusty_Clown wrote: »Ooohh... A fancy Garmin...
Do you ever look at the 'Training Effect' information in Garmin Connect? Might provide some additional information on how hard you are training (if you're wearing a HRM).
I get a 4 on it no matter what I do. I reckon if I wore my Garmin to bed it would give me a 4 in the morning too ... ok bad example lets go again
I reckon if I wore my Garmin doing yoga it would give me a 4 :rolleyes:0 -
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What kind of Garmin do you have?shotgunmcos wrote: »I get a 4 on it no matter what I do. I reckon if I wore my Garmin to bed it would give me a 4 in the morning too ... ok bad example lets go again
I reckon if I wore my Garmin doing yoga it would give me a 4 :rolleyes:0
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