Lamb or Lion? March running...

[Crankin]

Looked at the data from my run walk when I got home. I messed up on my intervals; like I mentioned earlier, I can't hear the fricking beep on the Garmin. So, I ended up doing 2 run intervals in a row and did one of them at the end longer than necessary. My splits weren't as bad as I thought (around 10:15), with the last one, going up the hill at 11:45.
Glad no running until Thursday.

[OakLeaf]

I did a workout out of last month's Running Times that they recommended for this point in a marathon buildup ... mile repeats x 8 at slightly faster than goal race pace (so, I did the repeats @ about 8:45), with one minute rest in between. Like a tempo run but with the short rests to break it up.

I was doing good too, up until I got to this intersection that's narrow and complicated and confusing when there's even one car, and today there were two trucks on opposite sides obviously communicating with each other, PLUS a guy on a bicycle with a surfboard on the fricken' sidewalk - the street I was turning onto has a sidewalk only on that side of the road and with the truck acting unpredictable, I couldn't go into the street. So I was looking everywhere except where I was going, tripped over something and went flying. Serves me right for getting cocky about how long it'd been since I last fell on a run. And not that it was the guy's fault, but I was already out of this year's ration of patience for bicycles on the sidewalk.

So, just a little bit bruised and scraped - I was on repeat #6 and I managed to finish that one on pace and knock out the last two - but I didn't really notice the worst of it until I got home, which is I think I knocked my hip out a little bit. My regular post-run stretches now include the back stretches the PT gave me, so I think everything is back where it ought to be, but man is my SI joint sore. Feels like it did when the chiropractor adjusted it with the drop table. Have to be careful I don't let it stiffen up on me in the next few days. My neck feels just slightly tweaked, too. Grrrrrr.

But other than that - good workout, and one that gives me confidence for my race.

[katluvr]

So I am NOT an evening runner, nor do I run well after work but yesterday I needed to get a 5 miler in, so......I came home, changed, laced up the shoes and out the door I went. It was hot (like most of the places) and humidity is starting to rise. I knew it would not be an easy run, nor fast...but I DID IT!

This morning SO was off works we could do a bike ride. 20 miles around town. Windy. Hard for me. 3rd week of April we have a MS Bike ride...not sure I will be ready, but that discussion is for another forum!

K

[emily_in_nc]

Did my 4 mile out and back run this morning. HOT (80-81) and full sun already at 7:30 am -- sure wish I could get my lazy butt out of bed an hour earlier. I was 15 seconds slower than when I did this same run on Monday, but I was just glad to finish in the heat.

Oak, did I read this right: "a guy on a bicycle with a surfboard"?? Trying to get my mind around that one. Was he biking while carrying a surfboard? Or did you mean skateboard?

Sorry you fell -- that's never fun.

[OakLeaf]

Yep, surfboard, though not a super long one - I don't know the different kinds of boards, but it was a real surfboard, not a boogie board. It's not that uncommon a sight around here. Board under one arm, steering with the other, sometimes with the sleeves of the wetsuit flapping everywhere.

I'm feeling a lot better today, but still a little tweaked. I'll give it a couple of days of stretching before I call the chiropractor. D'oh.

[emily_in_nc]

Yep, surfboard, though not a super long one - I don't know the different kinds of boards, but it was a real surfboard, not a boogie board. It's not that uncommon a sight around here. Board under one arm, steering with the other, sometimes with the sleeves of the wetsuit flapping everywhere.

Wow! Then again, considering the things I've seen locals carrying on bikes here (multiple 2x4s and other large construction items, for one), I shouldn't be surprised, I suppose!

Hope you feel much better soon.

[skhill]

It was 65F and humid at dawn today, and I thought for a moment that Kentucky had switched places with Belize. But that's comfortable compared to what you faced, Emily! I went 6 miles, and my calves were not happy. Might be because I've been wearing VFFs for walking my dog lately, and not just for running.

It's now 8.5 days until my HM, and I'm so not ready. Looks like I'll be at the starting line with my last 12+ mile run being sometime last summer . I'm going to try to do that long run sometime in the next 4 days, but life + weather is making it look unlikely...

[emily_in_nc]

It was 65F and humid at dawn today, and I thought for a moment that Kentucky had switched places with Belize. But that's comfortable compared to what you faced, Emily!

I would die for 65 degrees! My very best run in 2012 was a rare morning when it was overcast and "only" 72 degrees. Our temps lately are 79-80 at 7am and usually 81-82 by the time I finish my run. High humidity and sunshine are a given. Although I have noticed that on my "off" days for running, we have more overcast mornings, like today. That is bound to mean full-on sunshine for my run tomorrow. Lucky me!

Good luck in your HM. I bet you'll do better than you think!

[katluvr]

Belize and Florida sound similar. We have had early "summer' although it is still milder than real summer. I need to start getting up earlier and out before it really gets warm. But I am used to the horrid heat and humidity and plodding along slowly!

K

[Crankin]

Skipped my run today. Allergies horrible. Went to my training class this morning, though.
I am having trouble getting it all in. I hate having to do double workouts. Probably will run tomorrow, but I'd rather be on my bike.

[Crankin]

It was 62 this morning, at 6 AM, so I went out and did day 3, week 2 of C2K. Better than my crappy run on Monday, but the there's still a lot of pollen around. My splits went from 8:26-9:30 on the flats and downhills to between 10:20 and 11:30 on the 3 hills. I could really feel the allergy situation in my lungs when I ran up the hills, although those times aren't awful for 8-10% grades.
I'm still struggling where this is all going to fit in to my total program. I am trying to avoid running 2 days in a row, but I can't avoid at least one day where I do 2 things, especially if I want a rest day. I am probably going to end up taking a rest day tomorrow, which is weird for a Saturday, but I am presenting at my club's bike workshop all day and then going into Boston at night.
Later on today I am riding to my haircut appointment and then dashing across the street to meet Reesha for coffee (at the place where Marni used to manage). It will be a TE afternoon.

[emily_in_nc]

Those seem like really good times to me, crankin! My run is all flat to near-flat unpaved road (I had to give up on running on the beach since there's NO shade there), though parts of it are rocky and pot hole ridden, so I have to weave around here and there to avoid the worst of it. Since I've been using my DH's stopwatch, I've gotten slightly slower with each run...strange!

Today's 4-mile out and back, I averaged an 11:05 pace on each of the first two miles and a 10:30 pace on the last two miles, so at least I had a negative split, but still quite slow. Not sure why I care as I'm just doing this for fitness, not to race. Just my natural competitiveness, I guess!

It was hot (80-81), humid, and mostly sunny. Every once in a while the sun would duck behind a few clouds, but I was still dripping, wringing wet. The pool surely feels good after a run, I will say that!

[Susan Otcenas]

OK, no, not really. But I did have a moment where the thought crossed my mind that I might before I was done!

What was I doing? A Hadd's Protocol Test. Here are the instructions I received from my coach. (My results follow the instructions)

++++++++++++
20 min warm up, either at track or around the area, then, 4x 50m strides (i.e. the straightaway, about 20sec.) walk back recovery is good. Get the legs and arms moving!

Then, quickly - take off your warmups, have a drink, and get on with it. Do not let your HR go way down and get cooled down.

For each mile, you will write down
1)the actual time it took to run the mile,
2)the actual HR right at the end, and 3) your PE for each mile right as you finish.
Then rest 90 sec. - in place. No jogging.

Coach Linnea or someone can assist in data collection also by writing down time per lap and actual HR per lap.

Also load your Garmin file and mark the intervals w/ comments as you have them.

Hadd hr/pace test:

Run 1600m at a steady 140 HR(Stop 90 secs and write down actual time, actual HR and PE for the mile)

Run 1600m at a steady 150 HR (Stop 90 secs and write down time, HR and PE for the mile)

Run 1600m at a steady 160 HR (Stop 90 secs and write down time, HR and PE for the mile)

Run 1600m at a steady 170 HR (Stop 90 secs and write down time, HR and PE for the mile)

Run 1600m at a steady 180 HR (Stop 90 secs and write down time, HR and PE for the mile)

At all times, adjust the running pace to maintain a stable HR. On each new stage slowly edge the HR up (ie: it is ok if the HR takes the first 600-800m to reach target level), then simply maintain HR.

DO NOT start fast and have to slow to maintain target HR.

DO NOT try to ''build into'' the HR just in the last lap. It's ok if this is whole thing is hard to do the first couple of times we execute this workout. I don't expect the first time to be perfect !

PE Rating Scale Explained:
Session RPE scale:
0 = rest (in bed)
1 = really easy (rolling out of bed)
2 = easy
3 = moderate
4 = sort of hard
5 = hard
6
7 = really hard
8
9 = really, really hard
10 = I think this is my hardest ever effort

AFTER the work on the track, jog easily for ~ 10-15min to cool off and think about the workout.


++++++++++++++++++

And here are my results!

10:18 at 139bpm
9:30 at 147bpm
8:49 at 158bpm
8:08 at 167bpm
8:03 at 173bpm. I couldn't quite make it up to the 180 target HR on the last one. I can usually get up into the low 180s but not this morning.
(And note that the bpm above are averages. One expects them to be *below* the target because it takes the first minute or two to get your HR *up* to the target, which you then try not to exceed. So, by definition, the average will be below target.)

That last mile was really really hard. A "9.9" on the perceived exertion scale! (Not quite ready to commit to "the hardest ever".). I wan't quite sure I'd make it all the way to the end of the mile without puking or getting dizzy, but I persevered.

And, that was the fastest mile I've ever run! Frankly, anything sub 9:00 is unbelievable for me, so to do 3 in a row of those, well, zowie!

And the best news of all - my IT band is definitely healing. I had no trouble or pain from it at all this morning. I'm not out of the woods, but I'm getting there. Slowly, but surely.

[OakLeaf]

Susan, did they pull blood samples after each interval? I'm curious - never had lactate testing done myself. Great workout regardless!

skhill, you're ready as you're going to be (and actually it sounds like you're plenty ready, you've done a 10-miler) - no sense getting your legs tired before your race! You'll do great.

[skhill]

In my head, I know I'm ready for the HM, I just don't feel particularly ready...

This morning I did a spur of the moment 5k. It's a gloriously beautiful morning, so why not? Won my age group, in 25:57 (it was a pretty small group, on a hilly course, with plenty of pollen in the air). There was one guy pushing a stroller who passed me on downhills, and then I passed him on uphills. The little guy was getting squirmy there in the last half-mile, so dad slowed down to check on him, and I was able to leave him behind for good. But running that fast with a non-running-specific stroller is pretty impressive.