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Chronicles of a fish: the days of surf and turf
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Hi Dory,
Just a quick tip on running interval sets on the track. You have to forget about the Garmin!! Hard to do I know. When running a track set such as 12x400, somewhere between 3k pace and 5k pace sounds good... But it has to be consistent. Your target was 1.43, it has to stay between 1.40 and 1.45 for all of them.
And you want the pace to be consistent for the whole lap! The best way to do this is break it into 100m segmants which are marked on the track. That maeans you need to hold 25/26s per 100. Just use the time setting on the watch (so old fashioned...) pass 100m in 25s, 200m on 51s, 300m on 1.17 and 400m on 1.43. That way the pace stays consistent + you avoid running too fast for the 1st few reps and getting injured.
Yes, that is really solid advice - thank you so much. I never ran track in school so I am totally clueless - especially clueless about interval/sprints. After googling a little yesterday it seems apparent that sprints (with their sudden bursts) can set a runner up for injuries if not done correctly, which obviously I did not do. Most of the intervals I've done have been on the treadmill, so the pace was set and controlled - and they weren't done with me just starting off like a rocket. I will definitely follow your very logical suggestion for my next interval session on the track...right after I figure out all the lines on the track - there are white ones, blue ones, mustard colored ones...and then there are some arrows....
El Director wrote: »Really good advice there DD.
Wow it has taken me a while to get caught up here but it was worth it. You are putting in a power of work! Really looking forward to your race reports. Keep up the good work.
Thank you! It's fun to share and learn with all the other loggers. The big race is in 8 weeks, so let's hope it's a good report I get to write!!
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Trainer
It's pretty much like Groundhog Day at my house right now as tonight's session was essentially a repeat of last night's session.....except I was jamming to JJ Grey and Mofro (fave songs - Brighter Days, Lochloosa, Orange Blossoms, The Sweetest Thing) instead of Foo Fighters, and was watching the Caps instead of politics. 30 miles at various levels of effort and various gears in just under 2 hours.
This and That
Some reflections and thoughts....
This week has been a crap week where running is concerned due to my rookie mistake with my interval training on the track. Lesson learned, but I've lost a few days of running while my sore muscle is healing. On the bright side of that, I used real restraint (and if you know me, it was strength the size of Goliath) to resist running on it while it's recovering....and I used this time to put in some good time on the trainer. Tomorrow I will swim....and then back to running on Saturday, assuming I'm ready to go, which I should be.
Looking at my 18 mile run this Saturday, I think I may try a progression run a la Sir Krusty. The plan calls for the pace to be MP plus 30 seconds, so I will try to keep the average pace to 8:30 (yes....do the math...back it out....I know...). The one thing I like about dabbling in the progression run territory for this run is that it gives me a nice warmup to test out my strained muscle, then I can step it up gently, and then at the end it will test what I have left in my tank plus whether or not I can sustain a quicker pace for a specified number of miles in a row. If my muscle is still sore, I will back off. And if I fail at this progression run, then I fail at this progression run. I've got 8 weeks to go. 0 -
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The good news is that I was in earshot of their music while I worked on my kicking, but the bad news is that their music of choice was the entire soundtrack to Saturday Night Fever. Ugh!
Oh no no no Dory, one of the finest soundtracks you will ever hear, hopefully I would have the tight white Speedos on if I was ever so lucky to hear this song coming in my pool
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Oh no no no Dory, one of the finest soundtracks you will ever hear, hopefully I would have the tight white Speedos on if I was ever so lucky to hear this song coming in my pool
Note to self: find out Catweazle's swim schedule, swap out his usual black jammers that are housed in his pool locker for tight white (slightly transparent when wet) speedo briefs, pipe in above referenced disco music, and be on deck with drink/snacks/and camera for the show and the heart-stopping striking of the pose. CW, with the tickets we could sell to your, eh hem, display, think fundraiser for dental costs. We'll even rent a disco ball, assuming your pool doesn't already have one. I am totally at your disposal for this. 0 -
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shotgunmcos wrote: »At some point this year I will do at least one swim session that would be worthy of this log!
Nice swim set again there Dory Dory.3 words "WOW AND WOW"!!!!:D:D
Thank you both. I really appreciate the encouragement. 0 -
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Post-Progression-Plod-Pity-Party on the Trainer*
All the usual suspects showed up for this soiree.....pity, doubt, self-flogging, memories of a happier time when running felt like freedom. Didn't even wear padded bike shorts for this session - opted for a pair of trusty old running shorts I usually slip into in the summertime....a silky number that is like a favorite pair of well-worn jeans that have holes in the knees from many years of usage. Happy times. Popped in the earbuds and cranked up the Foo Fighters classic live cd "Skin and Bones". It fit my mood. One of the great things about headphones when listening to music is that every last drop is siphoned into your head....nothing escapes, except maybe the listener.
22.14 miles....in the time it took to listen to the entire above referenced cd.
* Editor's note - this entry is littered with exaggerated self-pity for dramatic effect.
The author is currently in liquid-libation therapy under the watchful eye of Pinot Grigio. 0 -
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You have to expect that, at those speeds and distances. It was a great run, and if you can do that in training you'll have no problem hitting 3.30 in the race itself. Have you tried taking gels? What are you planning to do on race day?
It was my healing muscle that kept me from ever relaxing into this run...it altered my normal stride and I kept protecting it as I was so worried about doing further damage. Just three weeks ago I did an 18 miler at 8:20 pace, and that run felt grand - not the same ugliness I experienced yesterday. While I am glad I did this run as a progression, I think I prefer to run by feel, and run each mile based on what it presents to me. A this very moment, I am most comfortable running at an 8:15-8:30 pace for a long run and typically have enough to step it up for the last three miles.
Gels.....:o.....no, I am not currently using. I did find out what kind the race is handing out, so I need to swallow the bitter pill and try that brand....and try them this Saturday as I only have 6 more long runs, and then it's the big one. Gulp. I love my jelly beans, that's what I'm still using on these long runs, but I suppose gels are better.
Thanks for your kind words and guidance. 0 -
Those split times are damn good. So you can consign the pity to the bin. and you go on the trainer afterwards. Youre some woman for one woman.
Ahhhh....but every now and then we all need a good flogging and self-pity wallowing. It keeps us grounded and working harder. It's the Catholic in me (and perhaps a bit of the competitor in me too), I suppose, that directed me to that trainer after feeling like I had performed poorly....guilt and penance, familiar friends. I've a better attitude today....muscle is feeling better, but I'm still in a "Skin and Bones" mood. 0 -
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That was a super long run session hoochiedoubledee well done 2 long bike sessions since to boot too, you have some engine. You are putting down more volume than the IM kids :eek: I'd suggest plotting the bike taper from 8-3 weeks out from the marathon and then pick up the run taper. Just my 2c. 0
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shotgunmcos wrote: »That was a super long run session hoochiedoubledee well done 2 long bike sessions since to boot too, you have some engine. You are putting down more volume than the IM kids :eek: I'd suggest plotting the bike taper from 8-3 weeks out from the marathon and then pick up the run taper. Just my 2c.
Bike taper....I'm 8 weeks out now. Will still put in some good mileage on the bike this week as my strained muscle continues to heal and I know I'll want to go gingerly for a few more days where running is concerned. I'm hoping the strain will only be a memory by this weekend, but are you saying I should start reducing bike mileage soon/now/in a week? Or are you saying I can start reducing as late as 3 weeks out? New territory for me. Thanks.
Yours truly,
Hoochiedoubledee0 -
Short and Slow Lunchtime Trot
It's such a gorgeous day here today, and I really wanted to test out and stretch out my strained muscle so I decided to do a quick spin around my field over my lunch break.
4.19 miles, 38:39.83, 9:13 min/mile
This was a lovely, easy, squishy-in-mud, sunshiny-day kind of run that was very worthwhile in that it told me that my muscle is on the mend (not totally healed, but on it's way) and it allowed me to relax and get back to a good place.Purrrrrr.... 0 -
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S-l-o-w Evening Run
This was a momma's-got-her-groove-back relaxing evening run in my field. Sort of a continuation of the lunchtime run in that I was in the same environment and gently testing my strained muscle, but what a different feeling it was to run in the darkness and stillness of the night in the field all by myself with limited visual depth. Well, limited visual depth only if I didn't look up at that amazing sky. Loved the feeling being out there. Thought briefly about wanting a head torch like the mountain goats have to do more running like this, but then decided what I liked most about this run was the darkness itself, and the head torch would only introduce an artificial element that would alter the entire feel that was so appealing to me.
I went slooooowww (in part because it was dark).......and didn't even look at the Garmin until the run had come to it's conclusion.
6.25 miles, 1:02:06, 9:56 min/mile
Trainer
Quick spin on the trainer while watching the first period of Caps hockey. We're having a miserable year, and may not even make the payoffs at this rate. Ugh! But I will suffer along with them until the bitter end.
10.33 miles in approximately 45 minutes.0 -
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Trainer
Blah, blah, blah.....yada, yada, yada.....trainer tonight so it's basically the same report as always. I should just cut and paste. BUT....I felt good....legs seemed a bit sore when I started, however after a few miles they were warmed up and fresh. Biggest revelation while I was spinning, spinning, spinning was the desire to have a pommel on my saddle so I can hold on to it when I pedal handsfree - sort of like a western equestrian saddle. Could work.
31 miles in approximately 1 hour 40 minutes.
Strained muscle is hugely improved (yay!!) so I may attempt my planned tempo run either tomorrow or Thursday, depending on work schedule and weather. I have been apprehensive to push the speed while my strain has been on the mend, but I think I'm ready to give it a go. 0 -
Tempo Run
It's another absolutely gorgeous day.....in this sleepy little town known as Luray. I sneak out of work and off I go.....to tackle this dreaded run known as the tempo.
With my strained muscle still on the mend (but immensely improved), I was a bit unsure how this run would go. I was only unsure, however, until I was about a quarter of a mile into my warmup when I checked my watch and it said my pace was 7:00 min/mile. :eek: Good grief, and this was my warm up. Slow it down was my mantra, which I did, but I knew then that this had the potential to be a good run.
My only criticism of this tempo (besides my warmup being too fast) is I probably went too hard on the third tempo mile because about halfway through the fourth mile I realized I was not as relaxed as I had been, I was panting pretty hard, felt a little nauseated, and was marginally dying a slow death. The funny thing was that my legs felt good even when I was dying during that last half tempo mile.
Actual splits:
Warmup - 8:00
Tempo - 7:28, 7:11, 7:08, 7:19
Cool down - varying between 8:45 and 9:30
10.4 miles in 1:28:10 for an average pace of 8:22 min/mile
I'm happy with this run (and happy it's behind me).....and now I am looking forward to this weekend's 20 miler. 0 -
Trainer
Varying degrees of effort at various gears....and some good, fast spinning at a lower resistance. I thought the Caps were playing tonight so I had hockey on my brain, but it's tomorrow night when they play so I guess I have something to look forward to now (assuming they win).
30.3 miles in approximately 1 hour 45 minutes.
Tomorrow will be a rest day for me.....my first one in three weeks. :eek: I did not realize that it had been three weeks as I usually rest on Fridays, but I've trekked to the pool the last two Fridays, so that's why it's been so long. After my tempo last night, my body has been a little sore and tired, but overall (besides my still healing hip) I feel good. 20 miler on Saturday....and will try to get to the pool either this weekend or sometime next week. I just can't fret too much right now about swimming for as soon as my lap pool is open I'll be able to swim 24/7. Plus, it's all about the marathon in 7 weeks! 0 -
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