So, another season in the books - summer begins tomorrow. While I haven't been blogging, I have apparently been busy running, and at least by pure endurance standards I'm rounding into some semblance of fitness:
"Official" spring mileage total = 1149M
Backing up a couple of months, I had some trouble with my right shin/ankle right at the start of the year. I immediately took time off, got PT for it within about a week (muscle tears/muscle tearing away from shin bone - nice), but ultimately missed quite a bit of time. Nothing new there. RG actually was instrumental in getting me back into it, as a number of weeks went by without any runs with her. I did a decent job of cross-training in the meantime, primarily sticking to the elliptical machine and rowing machine.
By late March, everything started feeling better, and I got it rolling pretty quickly. I've been very deliberate about sticking to MAF training, which also included all the cross-training workouts. Here's a look at the mileage totals of the past 12 weeks, starting from Monday 03.29:
57.1M
75.9M
80M
95.5M
89.7M
100.1M
105M
100M
106.5M
101.3M
103.1M
104.4M
1118.6M - 93.2M/week
I'm planning one more week of MAF; ideally another 100M+ week. This Saturday I'm planning a final MAF Track Test of 8K. I haven't had a huge improvement in performance during this stretch of MAF training, but we'll see what Saturday holds. I've run 3 MAF Track Tests (HR ceiling of 130), and my times have dropped from 35:32 to 35:20 to 35:01. That said, based on this morning's long run, I'm optimistic I'll show a greater improvement the next time out.
Today's Training
I wanted to run long today, but I wanted to stay relatively close to home, and decided I would do a multiple loop course that I'd been working on:
Start: Erie Lake parking lot - south side of lake - over and around west/south side of Kneebone - an approximately 2.1M loop in Rothman - around the east/north side of Arapahoe Ridge - back to the Erie Lake parking lot via the north side of lake.
This worked out to just over 5.7M per loop. In my head going into the run, I'd thought it was somewhere closer to 7M, and had planned 3 loops. I spent much of the run debating whether I should just run 3 loops, and add some laps around the lake to get my 20M, or if I should run 4 full loops. I ran the 4 loops.
22.85M (2:42:55)
AHR=124. MHR=133
7:08/M
Lap splits: 40:34 (AHR122), 40:59(124), 40:37(126), 40:45(127)
Other than a right hamstring that got a little sore/tight late in the run, I was really pleased with this run. It was a warm and humid (for Colorado) morning (started about 6:20 AM), and while I had a little HR drift, I ran very consistently over a long stretch of time and distance. Also, nobody stole my waterbottles that I picked up and dropped off throughout the run. This loop is definitely a keeper for future long runs, tempo runs, and marathon pace efforts. It's mostly flat with some very mild elevation change throughout.
Later, around 4:30 PM, I headed out for an easy run with RG and Niwot:
2M (19:25)
Home - Thomas Reservoir (1 loop) - Home
We had fun with this one. As I knew it would be hot, I poured a large cup of water over RG's head/cap, and brought a waterbottle along to squirt her with a number of times during the run. Despite just heading out for a casual easy run on a hot day, RG continues to impress me with her recent improvement. She seems to have spiraled upwards a bit in fitness over the past few weeks (starting with the Bolder Boulder).
After this coming week, I'll transition into a post-MAF phase of training, with a primary focus on...well, running faster. I'm still playing around with how I'll structure my training, but I'm planning on initially focusing on tempo runs and varied long runs for my quality work.
While I certainly won't be race ready, I have penciled in a local race to kick things off:
Firecracker 4K
This race and upcoming tempo runs should give me somewhat of a picture of my starting point for racing. For the rest of the summer/early fall, I'm still piecing my "season" together, but I'm leaning towards the Boulder Marathon as a primary race to point towards, and the Coal Creek Crossing 10M a couple of weeks prior. Other races could include: Eldorado Cure 4M, West End 3K, BRR track races, etc.
I'm also intrigued by a new race just a couple of weeks after the Boulder Marathon - the Bear Chase Trail Race. They're having a 10K, 1/2 Marathon, 50K, and 50M. I don't know where my fitness will take me, and how my body will hold up, but I'd LOVE to run that 50M.
Sunday, June 20, 2010
Tuesday, December 1, 2009
12.01.09 Update: Month-End Catch-Up, Eerie Erie, etc.
The Erie Review did print my response to Patty Hagan back on November 25th. I had read Amanda Lovato's blog where she talked about doing a GI test, so I knew she wasn't using oxygen, but her husband's blog (thanks GZ) definitely illustrates why his wife wasn't "thrilled" about this event. Yikes. And I thought GZ and I running down the road sharing a Camelbak was funny...
My foot is coming along. The cortisone shot seems to have helped for now. I'm not sure if the neuroma will pop back up in awhile, or much later on. That has me bummed - it's just something that (for me) eventually comes back to bite me in the foot, and makes it hard to plan long term. I've been dealing, off and on, with this thing since 1993. I only did a few outside runs in November, and all but one of them were with my daughter. On Monday, I ran outside in the area around my house - some trail, some roads, some grass - and my foot did OK. I'll continue to baby it and gradually work in more outdoor running.
Month-End Training Update: November 2009
Running totals: 315M
Rowing totals: 349K (most for 2009)
Elliptical totals: 29M
Highlights:
My foot is coming along. The cortisone shot seems to have helped for now. I'm not sure if the neuroma will pop back up in awhile, or much later on. That has me bummed - it's just something that (for me) eventually comes back to bite me in the foot, and makes it hard to plan long term. I've been dealing, off and on, with this thing since 1993. I only did a few outside runs in November, and all but one of them were with my daughter. On Monday, I ran outside in the area around my house - some trail, some roads, some grass - and my foot did OK. I'll continue to baby it and gradually work in more outdoor running.
Month-End Training Update: November 2009
Running totals: 315M
Rowing totals: 349K (most for 2009)
Elliptical totals: 29M
Highlights:
- 3 20M+ runs (all on treadmill)
- Worked in a LOT more climbing on the treadmill - 29,839' over the course of 12 runs with incline.
- A couple of the incline highlights (nothing special, but new for me during this course of training: 11.26 - 20M (2:29:53) starting @ 5% & dropping 1% every 4M, 11.23 - 10M (1:29:23) starting @ 11% & dropping 1% each mile, 11.24 - 6M (1:16:21) starting @ 15% & dropping 1% each mile.
- Two 100M+ weeks (103M & 106M)
Saturday, November 21, 2009
North Central College won D3 XC Nationals!
Congrats to the North Central College Cardinals, Al Carius, and everyone associated with the program. After a long hiatus atop the podium (10 years already, wow), North Central College dominated, putting all 7 of their runners in front of Williams College's (#2 team) 2nd runner. Ouch. Recap here, as well.
Today's Training (11.21.09)
AM Rowing 8K (30:20.3), 32 spm, AHR125/MHR132 (oops)...
...Running 8M treadmill (1:14:59), i=8, Climb=3379', AHR123/MHR129
PM Running 3.35M (36:40) w/ RG @ Pella Crossing in Hygiene (?). Nice trails around several ponds / small lakes. Beautiful Colorado day, and a great run with my daughter. Watched several parachuters dropping from the sky.
Today's Training (11.21.09)
AM Rowing 8K (30:20.3), 32 spm, AHR125/MHR132 (oops)...
...Running 8M treadmill (1:14:59), i=8, Climb=3379', AHR123/MHR129
PM Running 3.35M (36:40) w/ RG @ Pella Crossing in Hygiene (?). Nice trails around several ponds / small lakes. Beautiful Colorado day, and a great run with my daughter. Watched several parachuters dropping from the sky.
Friday, November 20, 2009
11.19.09 & 11.20.09
I e-mailed the Erie Review and they let me know that they'll be publishing my letter re: the Eerie Erie in next week's issue. I did have a couple of additional thoughts about the issue - so far JL hasn't gotten tired of this one, so she seems to have taken at least a little interest in the topic.
AM Running 15M treadmill (1:39:59), i=1, AHR121/MHR126
PM Rowing 8K (30:13.2), 32 spm, AHR124/MHR129
It was nice to a) get in a nice longish run this morning at a nice clip, and b) to see my rowing times dropping over 8K. I'm getting close to 30:00 while maintaining my MAF HR.
Today's Training (11.20.09)
AM Rowing 8K (30:15.7), 33 spm, AHR125/MHR129...
...Running 5M treadmill (43:07), i=6, Climb=1583', AHR116/MHR123
PM Running 7M treadmill (1:01:37), i=7, Climb=2586', AHR120/MHR127
My left hamstring had been bothering me since my return to running (tightness/soreness), and my left groin had started getting sore the last couple of days. So I decided to slow it down a bit, but climb instead to keep the HR up.
Running Totals: 70M week (103M/L7) / 161M month
Rowing Totals: 48K week / 269K month
Elliptical Totals: 23M month
- One way to solve this "issue" is to do something that I believe all races, or at least all "local" races (I guess all races are local, though, really) should do: offer a prize to the top male and female Erie runner. While I've never won such an award, it's a nice "claim to fame" for those runners, nice recognition of the hometown runners, and a nice motivator for next year. Even without the reward, I remember some informal competition between GZ and I as we were just getting to know one another. I seem to recall one year when we both showed up for the Eerie Erie, and I didn't know which race he was running until he turned right at the first turn (5K) and I turned left (10K). That was probably 1999, and I seem to recall that we were both 1st Erie in our respective races. Good thing Adam Goucher never ran the Eerie Erie...Anyway, the Top Erie Runner category should be added (I know - "everyone's a winner" all over again - but we're talking about 2 additional prizes.
- The 2nd point, and I've danced all around this one, but the Eerie Erie is a race. Despite the fact that some of us may criticize a good runner for "cherry picking" a race that we think is "beneath them," I've found "cherry picking" is not always as easy as it sounds. One can look at last year's results and say "man, there's a race I could win" and show up on race day to find out that a few other good runners thought the same thing. The bottom line is that no one should have to apologize for running too fast, for being too good, or for racing too welll. That's the point - IT'S A RACE!
AM Running 15M treadmill (1:39:59), i=1, AHR121/MHR126
PM Rowing 8K (30:13.2), 32 spm, AHR124/MHR129
It was nice to a) get in a nice longish run this morning at a nice clip, and b) to see my rowing times dropping over 8K. I'm getting close to 30:00 while maintaining my MAF HR.
Today's Training (11.20.09)
AM Rowing 8K (30:15.7), 33 spm, AHR125/MHR129...
...Running 5M treadmill (43:07), i=6, Climb=1583', AHR116/MHR123
PM Running 7M treadmill (1:01:37), i=7, Climb=2586', AHR120/MHR127
My left hamstring had been bothering me since my return to running (tightness/soreness), and my left groin had started getting sore the last couple of days. So I decided to slow it down a bit, but climb instead to keep the HR up.
Running Totals: 70M week (103M/L7) / 161M month
Rowing Totals: 48K week / 269K month
Elliptical Totals: 23M month
Wednesday, November 18, 2009
11.14.09 - 11.18.09
My highlights over the past few days were:
a) I'm still running, and my left foot hasn't fallen off yet. It actually feels OK.
b) 20M run on Sunday that went pretty well.
c) Last night's incline step down run (started at 10% for a mile, then ran a mile at 9%, 8%, etc.) - fun, as the incline went down, the pace sped up.
Training Update (11.14.09 - 11.18.09)
11.14.09
AM Rowing 8K (30:53.5), 32 spm, AHR121/MHR127...
...Running 6M treadmill (47:11), i=5, Climb=1580', AHR123/MHR130
PM Running 7M treadmill (45:39), i=1, AHR121/MHR129
11.15.09
AM Running 20M treadmill (2:15:34), i=1, AHR119/MHR128
Running Totals: 53M week / 91M month
Rowing Totals: 71K week / 221K month
Elliptical Totals: 18M week / 23M month
11.16.09
AM Rowing 8K (30:34.5), 32 spm, AHR124/MHR129...
...Running 9M treadmill (59:37), i=1, AHR119/MHR127
PM Rowing 8K (30:35.3), 32 spm, AHR126/MHR131...
...Running 5M treadmill (32:45), i=1, AHR125/MHR129
11.17.09
PM Rowing 8K (30:22.7), 32 spm, AHR125/MHR130...
...Running 8M treadmill (52:08), i=1, AHr122/MHR128
PM Running 6M treadmill (56:10), i=10, 9, 8, 7, 6, 5 (1M each - avg 7.5%), Climb=2376', AHR125/MHR133, splits: 11:34(AHR119), 10:08(125), 9:22(127), 8:52(127), 8:25(127), 7:49(127)
11.18.09
AM Rowing 8K (30:30.7), 32 spm, AHR123/MHR129...
...Running 6M treadmill (39:35), i=1, AHR121/MHR125
Running Totals: 34M week / 125M month
Rowing Totals: 32K week / 253K month
Elliptical Totals: 23M month
My alma mater (North Central College) is heading into the NCAA D3 XC Nationals on a roll. Last Saturday, they dominated the Regional meet with a mere 21 points, 84 better than their nearest competitor (UW LaCrosse)...who just happened to also be the #2 ranked team in the country. Wow. It's always nice when you can put 2 runners in front of another's 1st, and all of your scorers before their 2nd. It's nice to see a big bounce back from this program. They were 2nd last year, but that followed a couple of years when they were nowhere close to the podium. Before that, in the history of D3 XC, they had only been off the podium once before.
In other news, there was this letter to the editor in last week's Erie Review. Hopefully, they'll print my response in today's edition. Her reference to the separte elite category at the Bolder Boulder shows that she doesn't realize that the Bolder Boulder is a rare exception, and that someone like Amanda Lovato (the women's winner at the Eerie Erie) would have merely been running the A wave, and not the Pro race, as that one is VERY exclusive. She seemed miffed by the "oxygen tank" thing, but she didn't do enough research to discover that it WASN'T an oxygen tank at all (see the 10/25 entry on Lovato's blog where she talks about a GI test). I was curious, as I've never seen an elite runner carrying oxygen during a race. And the whole thing smacks of the "everyone's a winner" attitude. I'm completely fine with tweaking the age division breakdowns, and had even discussed that with my wife about the Eerie Erie. Our issue was that it was tough for my daughter at age 7 to be competing with kids in middle school (7-12). Or that the in the next division, 13 year olds were potentially competing against college kids (13-19). But those are minor issues. Patty Hagan (the letter writer) is asking for basically a separate tier of elite awards. How would they decide who was elite? If you ran "too" fast, would you enter another division? Would they have to create elite divisions within each age division? Good grief...
a) I'm still running, and my left foot hasn't fallen off yet. It actually feels OK.
b) 20M run on Sunday that went pretty well.
c) Last night's incline step down run (started at 10% for a mile, then ran a mile at 9%, 8%, etc.) - fun, as the incline went down, the pace sped up.
Training Update (11.14.09 - 11.18.09)
11.14.09
AM Rowing 8K (30:53.5), 32 spm, AHR121/MHR127...
...Running 6M treadmill (47:11), i=5, Climb=1580', AHR123/MHR130
PM Running 7M treadmill (45:39), i=1, AHR121/MHR129
11.15.09
AM Running 20M treadmill (2:15:34), i=1, AHR119/MHR128
Running Totals: 53M week / 91M month
Rowing Totals: 71K week / 221K month
Elliptical Totals: 18M week / 23M month
11.16.09
AM Rowing 8K (30:34.5), 32 spm, AHR124/MHR129...
...Running 9M treadmill (59:37), i=1, AHR119/MHR127
PM Rowing 8K (30:35.3), 32 spm, AHR126/MHR131...
...Running 5M treadmill (32:45), i=1, AHR125/MHR129
11.17.09
PM Rowing 8K (30:22.7), 32 spm, AHR125/MHR130...
...Running 8M treadmill (52:08), i=1, AHr122/MHR128
PM Running 6M treadmill (56:10), i=10, 9, 8, 7, 6, 5 (1M each - avg 7.5%), Climb=2376', AHR125/MHR133, splits: 11:34(AHR119), 10:08(125), 9:22(127), 8:52(127), 8:25(127), 7:49(127)
11.18.09
AM Rowing 8K (30:30.7), 32 spm, AHR123/MHR129...
...Running 6M treadmill (39:35), i=1, AHR121/MHR125
Running Totals: 34M week / 125M month
Rowing Totals: 32K week / 253K month
Elliptical Totals: 23M month
My alma mater (North Central College) is heading into the NCAA D3 XC Nationals on a roll. Last Saturday, they dominated the Regional meet with a mere 21 points, 84 better than their nearest competitor (UW LaCrosse)...who just happened to also be the #2 ranked team in the country. Wow. It's always nice when you can put 2 runners in front of another's 1st, and all of your scorers before their 2nd. It's nice to see a big bounce back from this program. They were 2nd last year, but that followed a couple of years when they were nowhere close to the podium. Before that, in the history of D3 XC, they had only been off the podium once before.
In other news, there was this letter to the editor in last week's Erie Review. Hopefully, they'll print my response in today's edition. Her reference to the separte elite category at the Bolder Boulder shows that she doesn't realize that the Bolder Boulder is a rare exception, and that someone like Amanda Lovato (the women's winner at the Eerie Erie) would have merely been running the A wave, and not the Pro race, as that one is VERY exclusive. She seemed miffed by the "oxygen tank" thing, but she didn't do enough research to discover that it WASN'T an oxygen tank at all (see the 10/25 entry on Lovato's blog where she talks about a GI test). I was curious, as I've never seen an elite runner carrying oxygen during a race. And the whole thing smacks of the "everyone's a winner" attitude. I'm completely fine with tweaking the age division breakdowns, and had even discussed that with my wife about the Eerie Erie. Our issue was that it was tough for my daughter at age 7 to be competing with kids in middle school (7-12). Or that the in the next division, 13 year olds were potentially competing against college kids (13-19). But those are minor issues. Patty Hagan (the letter writer) is asking for basically a separate tier of elite awards. How would they decide who was elite? If you ran "too" fast, would you enter another division? Would they have to create elite divisions within each age division? Good grief...
Friday, November 13, 2009
11.13.09 MIA Update
Where to start...
I was worried about the way my foot felt during/after my run on 11.01, and for good reason. Apparently my neuroma wasn't dead after all (had a series of 6 alcohol shots to kill it back in the summer of '07). If it ain't one thing, it's another - especially with my left foot.
I'll update my workouts below, but basically this setback threw me into my usual unhealthy tailspin. I think (and it isn't all rational, so thinking doesn't always explain things perfectly) that the running of the past few months had given me hope, and when the neuroma (my primary running nemesis over the past 16 years) returned, I felt that hope being ripped away again.
I ran twice on the treadmill on Monday 11.02, taping my toes in attempt to alleviate the problem during the second run. It didn't seem to help, so I decided to stop running until it felt better, at first solely using the rowing machine for my workouts, and then adding in the elliptical machine.
After a couple of days of no running (without improvement), I made an appointment to see Dr. Thomas, my podiatrist in Ft.Collins. I saw him this Tuesdaay (11.10), and he agreed that it seemed to be the neuroma again. He gave me a cortisone shot after some discussion about limiting cortisone shots to 3/year, and the potential side effects. I've had a number of cortisone shots for this neuroma over the years, but never "too many" in too short of a period. But everything has side effects, so hopefully I haven't screwed up my foot further. Initially it felt numb, and then later on Tuesday and throughout Wednesday it felt worse than before the shot! I was not a happy camper. But on Thursday, it felt better, and by last night I realized I wasn't feeling any pain. So I hit the treadmill to test it out, which went fine. And I ran again this morning - also fine.
We'll see...
Training Update (11.02.09 - 11.08.09)
11.02.09
AM Rowing 15K (58:44), 31 spm, AHR117/MHR121...
...Running 8M treadmill (51:24), i=1, AHR118/MHR126
PM Rowing 10K (38:28.7), 31 spm, AHR122/MHR127
PM Running 5M treadmill (33:25), i=1, AHR117/MHR123
11.03.09
PM Rowing 20K (1:19:01.7), 31 spm, AHR118/MHR122
11.04.09
PM Rowing 20K (1:17:22.4), 31 spm, AHR125/MHR130
11.05.09
AM Rowing 20K (1:17:11.9), 31 spm, AHR123/MHR128
11.06.09
AM Rowing 20K (1:17:13.9), 31 spm, AHR126/MHR132
11.07.09
AM Rowing 20K (1:17:11.1), 31 spm, AHR126/MHR132
11.08.09
AM Rowing 25K (1:36:38), 31 spm, AHR126/MHR131
PM Elliptical 5M (48:48), L=10, CR=10, AHR119/MHR122
Running Totals: 13M week / 38M month
Rowing Totals: 150K week / 150K month
Elliptical Totals: 5M week / 5M month
Training Update (11.09.09 - 11.13.09)
11.09.09
AM Rowing 20K (1:19:02.4), 31 spm, AHR117/MHR122...
...Elliptical 4M (37:50), L=10, CR=10, AHR114/MHR119
PM Elliptical 10M (1:32:46), L=10, CR=10, AHR120/MHR127
11.10.09
AM Elliptical 4M (38:40), L=10, CR=10, AHR111/MHR115
PM Rowing 20K (1:19:56.4), 31 spm, AHR118/MHR121
11.11.09
AM Rowing 15K (57:51.5), 32 spm, AHR120/MHR124
11.12.09
AM Elliptical 6M (56:01), L=10, CR=10, AHR116/MHR125
PM Running 5M treadmill (36:58), i=1, AHR119/MHR125
11.13.09
AM Running 10M treadmill (1:07:14), i=1, AHR120/MHR124
PM Running 5M treadmill (39:58), i=5, Climb=1320', AHR121/MHR129...
...Rowing 8K (30:44.2), 32 spm, AHR125/MHR128
Running Totals: 20M week / 58M month
Rowing Totals: 63K week / 213K month
Elliptical Totals: 24M week / 29M month
I was worried about the way my foot felt during/after my run on 11.01, and for good reason. Apparently my neuroma wasn't dead after all (had a series of 6 alcohol shots to kill it back in the summer of '07). If it ain't one thing, it's another - especially with my left foot.
I'll update my workouts below, but basically this setback threw me into my usual unhealthy tailspin. I think (and it isn't all rational, so thinking doesn't always explain things perfectly) that the running of the past few months had given me hope, and when the neuroma (my primary running nemesis over the past 16 years) returned, I felt that hope being ripped away again.
I ran twice on the treadmill on Monday 11.02, taping my toes in attempt to alleviate the problem during the second run. It didn't seem to help, so I decided to stop running until it felt better, at first solely using the rowing machine for my workouts, and then adding in the elliptical machine.
After a couple of days of no running (without improvement), I made an appointment to see Dr. Thomas, my podiatrist in Ft.Collins. I saw him this Tuesdaay (11.10), and he agreed that it seemed to be the neuroma again. He gave me a cortisone shot after some discussion about limiting cortisone shots to 3/year, and the potential side effects. I've had a number of cortisone shots for this neuroma over the years, but never "too many" in too short of a period. But everything has side effects, so hopefully I haven't screwed up my foot further. Initially it felt numb, and then later on Tuesday and throughout Wednesday it felt worse than before the shot! I was not a happy camper. But on Thursday, it felt better, and by last night I realized I wasn't feeling any pain. So I hit the treadmill to test it out, which went fine. And I ran again this morning - also fine.
We'll see...
Training Update (11.02.09 - 11.08.09)
11.02.09
AM Rowing 15K (58:44), 31 spm, AHR117/MHR121...
...Running 8M treadmill (51:24), i=1, AHR118/MHR126
PM Rowing 10K (38:28.7), 31 spm, AHR122/MHR127
PM Running 5M treadmill (33:25), i=1, AHR117/MHR123
11.03.09
PM Rowing 20K (1:19:01.7), 31 spm, AHR118/MHR122
11.04.09
PM Rowing 20K (1:17:22.4), 31 spm, AHR125/MHR130
11.05.09
AM Rowing 20K (1:17:11.9), 31 spm, AHR123/MHR128
11.06.09
AM Rowing 20K (1:17:13.9), 31 spm, AHR126/MHR132
11.07.09
AM Rowing 20K (1:17:11.1), 31 spm, AHR126/MHR132
11.08.09
AM Rowing 25K (1:36:38), 31 spm, AHR126/MHR131
PM Elliptical 5M (48:48), L=10, CR=10, AHR119/MHR122
Running Totals: 13M week / 38M month
Rowing Totals: 150K week / 150K month
Elliptical Totals: 5M week / 5M month
Training Update (11.09.09 - 11.13.09)
11.09.09
AM Rowing 20K (1:19:02.4), 31 spm, AHR117/MHR122...
...Elliptical 4M (37:50), L=10, CR=10, AHR114/MHR119
PM Elliptical 10M (1:32:46), L=10, CR=10, AHR120/MHR127
11.10.09
AM Elliptical 4M (38:40), L=10, CR=10, AHR111/MHR115
PM Rowing 20K (1:19:56.4), 31 spm, AHR118/MHR121
11.11.09
AM Rowing 15K (57:51.5), 32 spm, AHR120/MHR124
11.12.09
AM Elliptical 6M (56:01), L=10, CR=10, AHR116/MHR125
PM Running 5M treadmill (36:58), i=1, AHR119/MHR125
11.13.09
AM Running 10M treadmill (1:07:14), i=1, AHR120/MHR124
PM Running 5M treadmill (39:58), i=5, Climb=1320', AHR121/MHR129...
...Rowing 8K (30:44.2), 32 spm, AHR125/MHR128
Running Totals: 20M week / 58M month
Rowing Totals: 63K week / 213K month
Elliptical Totals: 24M week / 29M month
Sunday, November 1, 2009
10.31.09 & 11.01.09 - End of Month & New Month
Today's Training (10.31.09)
AM Rowing 10K (38:34.7), 31 spm, AHR123/MHR129
AM Running 5K (27:42)
Eerie Erie Race Report
Ran with RG for Eerie Erie 5K. I made the decision to escort her during the race vs. entering the race - I didn't enter the chute, didn't partake in any aid or post-race food, and only knocked a couple of runners over (I was wearing headphones, pushing a jogging stroller, and running with an off-leash dog).
In only her 2nd road race, RG surprised me again. We had done a few recent 3M runs - 31:46, 32 something, and I figured that she could run faster than that in a race, but that a 30:00 5K was probably pushing it. I never saw any mile marks (someone said they saw the 1M mark later in the race), but I knew we were running at least a little quicker than in "training." The course was a little different from the last time I ran the race (due to changes in the downtown roads - mainly Briggs), but as we started getting closer to the finish, I started realizing we didn't have that much time left, and that RG was running pretty darn fast. It's new enough to her that as she ran the last couple of minutes of the race, and the fatigue started really setting in, she started getting upset - and I needed to up the motivation, as did a couple of nice nearby runners. She finished strong in 27:42. Wow. As the Eerie Erie's youngest age group was 12 & Under, she finished out of the medals in 4th, behind two 11 year olds & a 12 year old. She definitely got plenty of positive reinforcement from family, friends, and nearby runners, but it would have been neat for her to get a medal at the awards ceremony, which (per tradition) is still going on...
Ewen North won the men's 5K (16:31), and Nick Cady won the men's 10K (34:31). However, our Andy Ames officially ran 35:16, but apparently started well after everyone else, as I believe he was using the facilities when the gun went off. That's on top of riding his bike to the race. Good job Andy - and good talking with you after the race.
PM Running 7.9M tread (51:15), i=1, AHR121/MHR129
Running Totals: 11M day / 82M week (107M/L7) / 470M month - new high (last 2 months combined = 906M / 2410.1M year
Rowing Totals: 10K day / 70K week / 236K month
Today's Training (11.01.09)
AM Running 16.8M (1:57:42), AHR124/MHR131
(GZ will love this one) 20 laps of the .84M trail around Erie Lake. I managed to build through this run and gradually bring the pace down to 7:00/M. This trail is dead flat except for a brief section of up & down as you cross the dam at one end. I changed direction after each 5 laps (4.2M), with the following splits per 5 lap grouping: 29:59, 29:41, 29:02, 29:00. My left forefoot bothered me some - more like some of the neuroma related problems I had in the past - something to watch...
PM Running 8.2M treadmill (55:06), i=1, AHR118/MHR125
Running Totals: 25M day / 107M week / 25M month
One very annoying aspect of this morning's 20 loop run (and no, it wasn't the repetitive nature of the run - I run a LOT on a treadmill, so this wasn't monotonous) had to do with my water bottle. Nice benefits to such a run is that I don't have to carry anything, there's a porta-potty, I can drop clothing, etc. So I had a large Accelerade filled water bottle (one of the pretty nice Ultimate bottles) that I was picking up every couple of laps - when I was done drinking from it, I would drop it carefully alongside the edge of the trail. When I started the run, there was no one else out there, and there were at most a few people on the trail at a time. So after about 1/2 way into the run, the bottle disappeared, and I never (still) saw it again - despite looking for it every time I went by the area where I'd last dropped it. I talked briefly with another guy who was out there running, and he said that he saw it ("did it have red stuff in it?" - yes) earlier where I'd dropped it. So in addition to missing the fuel for the 2nd 1/2 of the run, I was frustrated as to why it disappeared. After the run, I checked the nearby garbage cans (nope), and scoured the edges of the trail & lake (nothing). This is a lake that was taking me less than 6:00 to get around, a lake where I can see the entire trail from any point on the trail, and somehow the bottle went missing. Did someone take it? And if so, why? I'd think if someone saw it there and said "this doesn't belong," they'd at least look around briefly for the likely owner. Oh, how 'bout that guy incessantly running relatively quick laps around the lake? Did an animal take it? Did the wind blow it somewhere I couldn't find it? Surprisingly irritating - still, 12 hours later.
AM Rowing 10K (38:34.7), 31 spm, AHR123/MHR129
AM Running 5K (27:42)
Eerie Erie Race Report
Ran with RG for Eerie Erie 5K. I made the decision to escort her during the race vs. entering the race - I didn't enter the chute, didn't partake in any aid or post-race food, and only knocked a couple of runners over (I was wearing headphones, pushing a jogging stroller, and running with an off-leash dog).
In only her 2nd road race, RG surprised me again. We had done a few recent 3M runs - 31:46, 32 something, and I figured that she could run faster than that in a race, but that a 30:00 5K was probably pushing it. I never saw any mile marks (someone said they saw the 1M mark later in the race), but I knew we were running at least a little quicker than in "training." The course was a little different from the last time I ran the race (due to changes in the downtown roads - mainly Briggs), but as we started getting closer to the finish, I started realizing we didn't have that much time left, and that RG was running pretty darn fast. It's new enough to her that as she ran the last couple of minutes of the race, and the fatigue started really setting in, she started getting upset - and I needed to up the motivation, as did a couple of nice nearby runners. She finished strong in 27:42. Wow. As the Eerie Erie's youngest age group was 12 & Under, she finished out of the medals in 4th, behind two 11 year olds & a 12 year old. She definitely got plenty of positive reinforcement from family, friends, and nearby runners, but it would have been neat for her to get a medal at the awards ceremony, which (per tradition) is still going on...
Ewen North won the men's 5K (16:31), and Nick Cady won the men's 10K (34:31). However, our Andy Ames officially ran 35:16, but apparently started well after everyone else, as I believe he was using the facilities when the gun went off. That's on top of riding his bike to the race. Good job Andy - and good talking with you after the race.
PM Running 7.9M tread (51:15), i=1, AHR121/MHR129
Running Totals: 11M day / 82M week (107M/L7) / 470M month - new high (last 2 months combined = 906M / 2410.1M year
Rowing Totals: 10K day / 70K week / 236K month
Today's Training (11.01.09)
AM Running 16.8M (1:57:42), AHR124/MHR131
(GZ will love this one) 20 laps of the .84M trail around Erie Lake. I managed to build through this run and gradually bring the pace down to 7:00/M. This trail is dead flat except for a brief section of up & down as you cross the dam at one end. I changed direction after each 5 laps (4.2M), with the following splits per 5 lap grouping: 29:59, 29:41, 29:02, 29:00. My left forefoot bothered me some - more like some of the neuroma related problems I had in the past - something to watch...
PM Running 8.2M treadmill (55:06), i=1, AHR118/MHR125
Running Totals: 25M day / 107M week / 25M month
One very annoying aspect of this morning's 20 loop run (and no, it wasn't the repetitive nature of the run - I run a LOT on a treadmill, so this wasn't monotonous) had to do with my water bottle. Nice benefits to such a run is that I don't have to carry anything, there's a porta-potty, I can drop clothing, etc. So I had a large Accelerade filled water bottle (one of the pretty nice Ultimate bottles) that I was picking up every couple of laps - when I was done drinking from it, I would drop it carefully alongside the edge of the trail. When I started the run, there was no one else out there, and there were at most a few people on the trail at a time. So after about 1/2 way into the run, the bottle disappeared, and I never (still) saw it again - despite looking for it every time I went by the area where I'd last dropped it. I talked briefly with another guy who was out there running, and he said that he saw it ("did it have red stuff in it?" - yes) earlier where I'd dropped it. So in addition to missing the fuel for the 2nd 1/2 of the run, I was frustrated as to why it disappeared. After the run, I checked the nearby garbage cans (nope), and scoured the edges of the trail & lake (nothing). This is a lake that was taking me less than 6:00 to get around, a lake where I can see the entire trail from any point on the trail, and somehow the bottle went missing. Did someone take it? And if so, why? I'd think if someone saw it there and said "this doesn't belong," they'd at least look around briefly for the likely owner. Oh, how 'bout that guy incessantly running relatively quick laps around the lake? Did an animal take it? Did the wind blow it somewhere I couldn't find it? Surprisingly irritating - still, 12 hours later.
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