Wednesday, May 31, 2006

5 miles

Today's training: 4.90 miles, nbhrd loop, 56:13 (11:28 min/mi), avg 137/max 150/2:00 min over 145

Man am I slow. Weather excuse per wunderground: 86.0 degF, 58% humidity, dew point 69.8.

Tuesday, May 30, 2006

5 miles

Today's training: 4.90, nbhrd loop, 53:10(10:52 min/mi), avg 136 bpm/max 148/1:50 over 145

Did a much better job going out slow and not fighting the heart rate monitor. Heart rate splits: 127, 135, 136, 139, 139.

Sunday, May 28, 2006

14 miles

Today's training: 13.8 miles, 3x Lake B laps, 2:40:03 (11:37 min/mi), avg 140 bpm/max 149/8:40 above 145

Summer is here. It was 74 deg at the start and 81 deg when I was done. Humidity wasn't bad though. The dew point was ~58 the whole time and humidty ~50%.

I was reduced to HRM-induced walk breaks today to keep my heart rate under 145. I did 3x 4.6 mile laps: 49:55/137, 52:34/140, 57:33(!)/141. Two weeks ago on the same course I did two laps: 48:04/134, 47:30/141.

Saturday, May 27, 2006

5 miles

Today's training: 4.90 miles, nbhrd loop, 51:53 (10:36 min/mi), avg 137 bpm/max 148/1:50 over 145

Summer has definitely arrived. At 8am it was 69 degrees, 60 deg dew point, 66% humidity. 4 or 5% slower matches yesterday's experience.

Friday, May 26, 2006

ran to work -- 10 miles

Today's training: 10.45 miles, home to work, 1:55:38 (11:05 min/mi), avg 140 bpm/max 151/15:00 above 145

Early on I came across another jogger who said, "somebody turned on the summer switch." Boy, was she right. According to wunderground it was 69 degrees, dew point 63, and 93% humidity at 6am when I started.

I actually found myself hitting 145 while walking(!) up the biggest hill.

Thursday, May 25, 2006

5 miles

Today's training: 4.90 miles, nbhrd loop, 50:13 (10:14 min/mi), avg 138 bpm/max 148/2:50 over 145

Good day yesterday. Bad day today. I barely got any sleep last night. Related? Who knows?

Wednesday, May 24, 2006

5 miles

Today's training: 4.90, nbhrd loop, 49:13 (10:03 min/mi), avg 137 bpm/max 149/1:20 over 145

Very good pace/heart rate today.

Tuesday, May 23, 2006

5 miles

Today's training: 4.90 miles, nbhrd loop, 49:04 (10:01 min/mi), avg 136 bpm/max 147/1:10 over 145

Wore my new superfeet insoles today for my plantar fasciitis and they felt pretty good. I didn't get a lot of sleep last night, having stayed up too late to watch 24 on Tivo and then slept in "the sock."

This was a good heart rate/pace for me. I believe it's the faster I've done the 5-mile run at 136 bpm by about 20 seconds. There's a lot of day-to-day variance, but looking back, I believe the more recent runs are on average better. I'm looking forward to my next maff test in two weeks.

Monday, May 22, 2006

Rest -- plantar fasciitis

Today's training: rest

As Forrest Gump said, "When I was tired, I rested." Anyway, I didn't feel like getting out bed, so I didn't. My legs were also still sore today. Off Saturday and Monday? What's going on here.

Anyway, I don't think I've mentioned it here, but I've been nursing plantar fasciitis for at least 5 weeks. It's my left foot and I'm pretty sure it's planar fasciitis since I have the classic symptoms. I went to the local running store where they were very helpful. I ended up buying something called "the sock" and a pair of super feet insoles. I think if I just stop walking around the house barefoot that will help. My loafers I wear to work are also terrible and don't offer any support. I might need to buy some more work shoes.

Sunday, May 21, 2006

12.6 miles -- new route

Today's training: 12.6 miles, home to 2x lake A laps, 2:17:18 (10:54 min/mi), avg 139 bpm/max 148/9:10 above 145
This week: 38 miles

I ran a new route today. It's 2.26 mile to a nearby lake trail (lake A) per google earth. I've been told it's 3.8 miles around the lake. Today I did 2.26 + 2*3.8 + ~0.5 from missing a turn + 2.26 home is ~12.6 miles. The foot pod died again of course so I couldn't measure it well.

I was very slow today although I didn't feel 10:54 min/mi slow. Who knows. It is a pretty hilly route, but in terms of total ascent/descent it's the same or very slightly less than my run to work.

I was hoping the trail would help my heel, but it hurts quite a bit now, so all around not a great day. I like the other lake trail better, but this one is close, so I don't have to drive.

Friday, May 19, 2006

5 miles

Today's training: 4.90 miles, nbhrd loop, 51:19 (10:28 min/mi), avg 135 bpm/max 147/0:20 above 145

I wish I'd slept in today. I was really deeply asleep when the alarm woke me up and then my legs were a little sore during the run, so I took it very easy. I've already run 25 this week and if I ran 5 on Saturday and 10-15 on Sunday I'd end up at 40-45, which is more than the 37 I did (with two off days) the second week after the last marathon. I should consider an off day tomorrow.

Thursday, May 18, 2006

ran into work -- 10 miles

Today's training: 10.45 miles, home to work, 1:49:23 (10:28 min/mi), avg 135 bpm/max 152/4:30 above 145

I called the my April 7 run into work something of a break through. Today was 18 seconds slower, but my average heart rate was 6 bpm lower! Does this mean anything? I guess it remains to be seen, but I was stuck pretty solidly in the low 140's before for the same time.
Two more weeks before my second maffetone test.

Wednesday, May 17, 2006

5 miles

Today's training: 4.90 miles, nbhrd loop, 48:58 (10:00 min/mi), avg 139 bpm/max ???/4:00 above 145

Spent over 10 hours yesterday in planes and got less than 6 hours sleep, so this felt a little tougher than normal. I also think I started out too fast on the first mile and after that my heart rate didn't recover well when I slowed down. Sometimes I hit 147 and I'd start walking. "One potato, two potato, hey why isn't it going down?!" I'm used to just slowing down a little and having it drop immediately.

Splits: 9:44/129, 9:40/137, 9:45/139, 9:38/141, 10:10/141

I don't have a max because the monitor shot up at the beginning and I had to remoisten the contacts.

Foot pod died yet again.

Monday, May 15, 2006

5 miles

Today's training: 4.90 miles, nbrhd loop, 49:36 (10:10 min/mi), avg 136 bpm/max 147/1:00 above 145

Foot pod was right on again today (4.89 miles). On Sunday it was pretty close also on the first lake loop (4.55 versus 4.60) before it died. This makes me wonder about the 1/10-mile track. Is it 3% short?

Comparing with previous splits: 48:26/142, 50:14/144, 49:11/142, 51:12/139, 51:19/141, 51:34/139, 49:17/140, 49:43/138, 49:26/141, 49:46/135, 48:37/137, 49:19/140, 49:50/140, 51:24/134, 50:26/136, 49:36/136 (today). Someday I'll plot these somehow. I need some sort of pace to bpm conversion to normalize these with for comparision. Ah, who cares?

Sunday, May 14, 2006

9 miles

Today's training: 9.2 miles, 2 lake loops, 1:35:34 (10:23 min/mi), avg 138/max 147/2:10 above 145
Splits: 48:04/135, 47:30/141
Week's mileage: 26 miles

This felt a little harder than I think it should have on the second lap. Am I tired from last week? I'm not sure.

140 feels like about the heart rate where running starts to feel like work. Breathing picks up there and I can't quite use 5-5 breathing for an extended period of time. One trick I used to keep me from hitting 145 on the uphills was to use 5-5 breathing. This seemed to work pretty well.

Foot pod died yet again.

Saturday, May 13, 2006

7 miles -- Maffetone test

Today's training: 7.07 miles, warmup + maffetone test, 1:11:14 (10:05 min/mi) , avg 141/153 max/33:00 above 145

I did my first Maffetone test today on a 1/10 mile crushed gravel track near my house. I believe it's an accurate distance. 58 degree, 75% humidity, dew point 50, and calm winds. I'm 34, but I'm using 145 as my MAF since I'll turn 35 in less than a month. I did a little over 2 mile warmup 21:05/131 (got to 145 at the end) and then set my alarm range for 143-147 and tried to stay within the beeps.

Mile 1. 9:18/145
Mile 2. 9:32/146
Mile 3. 9:35/145
Mile 4. 9:45/145
Mile 5. 9:52/146

STraM called these 5 miles on the track 4.83. The pace and surface were different, so I'll just leave the calibration alone. I still believe the track is accurate. The 7.07 miles at the top is what STraM reported.

Friday, May 12, 2006

5 miles

Today's training: 4.90 miles, nbrhd loop, 50:26 (10:19 min/mi), avg 136 bpm/max 149/1:00 above 145

T6 was right on again today. It gave 4.89 miles.

Today's run isn't quite comparable to yesterday. I forgot to walk down "knee break hill," which probably costs 20 secs difference.

10:25/128, 10:18/134, 9:58/136, 9:40/137, 10:03/140

The time above 145 is probably a little high. I usually back off before I see it tick over and it's not above 145 for 10 seconds when it beeps, but because the resolution is set for 10 secs, it gets counted as 10 seconds for each beep.

Thursday, May 11, 2006

5 miles -- Low heart rate training

Today's training: 4.90 miles, nbhrd loop, 51:24 (10:42 min/mi), avg 134 bpm/max 146/0:40 above 145

splits: 10:46/123, 10:41/132, 10:32/135 (I hit the mark for this maybe 15 seconds late), 9:57/137, 10:26/139

After dying in the marathon a couple of miles in, the foot pod lasted today and gave a spot on 4.90 miles. I really need to get this thing fixed, but I'm not sure exactly how (do I call suunto or jomashop?).

I'm not sure there's anything to it, but I'm giving the Maffetone low heart rate training a chance. After two marathons and a 10-mile race in 8 weeks, I should probably give it a rest anyway. I've already been doing all easy running (<150 bpm) except for long runs and races anyway. I turned the upper monitor limit down to 145 today and plan to leave it there for as long as I can stand. I'm running below 140 most of the time and letting it get to 145 up hills and at the end of long runs.

I've developed what I'm pretty sure is plantar fasciitis in my left foot. I thought the three days off really helped until I stood in my loafers for 1:45 on a linoleum cafeteria floor during a cub scout meeting. I think doing long runs on the asphault bike path instead of my usual gravel/dirt lake trail hurt. I'm going back to the lake on long runs and am looking for an alternative to my neighborhood loop during the week.

Sunday, May 07, 2006

4:00:03 officially, 3:59:56 in my heart (and on my watch)

I ran the marathon today. 4:00:03 officially and the "heartbreak" prize, which includes a nice gift basket. My net time was 3:59:56 by my watch. I suppose I'll count that as breaking 4 with the thought that next time I'm not going to let it be close!

The course was much hillier than the last race, but the weather was absolutely perfect. It was 49 at 8am (an hour after the start) and 57 (30% humidity!) at 11am when I finished.

I ran the race almost exactly as planned. Fortunately, I wasn't at 180 at the last turnaround. If I was, I wouldn't have been screwed. I've decide 178 is my lactate threshold. I could feel it on the last set of hills. 176 OK. 180 clearly unsustainable. 178 pretty uncomfortable.

The course is a double out and back with a high point at 4 km on the out and lot of rolling hills up to and down from this point. I decided I would run the first quarter as close to 1 hour as possible without going under, run the next quarter at a max of 170 heart rate average or a 1 hour pace, whichever was slower. Run the next at 1 hour pace and pray I didn't get to 180. If I weren't already at 180, I'd try and maintain my heart rate until I got back to the high point with 4 km to go (actually 4.1, since the second and fourth legs had .1 km added to get to 42.2). I'd see where I was and bust a got if I had to to make 4 hours. I figure it I had 23 minutesleft I could maintain pace and make it. If I had 22, I'd be in real trouble.

Here's how it went
  • 1st turnaround 1:00:15
  • 2nd ~1:59 (I actually forgot to look at my watch until 2:00:30)
  • 3rd 2:58:5x
  • 4.1 km to go was 3:38:xx. Less than 22 left. Better hurry!
  • finish by my watch 3:59:56
  • finish officially in 4:00:03 and take home the first over four hours heartbreak gift basket
Here are my splits/heart rates, but the mile markers are off as you'll see. Fortunately, I trained on the course last Sunday when the temporary paint was already down and knew they weren't right (6 to 7 was too short). I only trusted the permanent km markings 4, 9, and 10.5 turnaround.

I thought it was interesting that my average heart rate was the same for this marathon as the last one, which is pretty remarkable considering I walked over a mile of the last one. I guess I just allocated my beats better this time.

After two marathons and a 10 mile race in 8 weeks, I'm going back to base-building and shopping for fall marathons.

Saturday, May 06, 2006

Marathon strategy

I'm not doing anything today but going to the kid's soccer games and picking up my number. I'm generally suspicious of heart rate as a pacing guide, but curiousity got me looking at my last marathon for where I went wrong and to see if I could use heart rate as a guide. Here are my splits/heart rate

  • 8:57/158, 9:00/164, 9:14/166, 9:17/167, 9:06/169,
  • 8:58/170, 8:54/170, 8:43/171, 8:49/171, 8:53/171,
  • 8:54/172, 8:55/172, 8:47/173, 8:45/176, 8:52/176,
  • 8:51/179, 9:12/182, 8:59/182, 9:14/182, 9:57/183,
  • 9:38/184, 9:45/184, 9:48/185, 11:52/173, 12:54/167,
  • 18:08/142, 4:35/152

I think I was doing pretty well until I started to go under 9 min/mi in miles 7-13 and let my heart rate get to 173. I always have a jump at 2 hours (around half-way), but the 8:45, 8:52, and 8:51 in miles 14, 15, and 16 that pushed me to 179 were clearly a mistake. After that, there was no way I could keep at 9 min/mi without my heart rate in the 180's which is probably at my lactate threshold.

Here's the semi-plan that I'll probably throw out two minutes into the race
  • first mile -- absolutely do let my average get above 158 (less is preferable). I'll probably wear the foot pod just for the sake of keeping pace in this mile. Don't go out fast! Better to be slow that fast.
  • first 10.5 km. keep an even pace and hit the turnaround at 1 hour. Last split heart rate should be ~170
  • next 10.6 km. Even if I feel incredible, don't go faster than 9 min/mi and don't let my mile split average hr get above 170 until maybe the last mile (I always go up 1:50)
  • next 10.5 km. Keep the same pace as the last 10.5km. Heart rate will rise. If I'm lucky I can keep 180 at bay until the last turnaround and be at 3 hours.
  • last 10.6 km. I'll probably be at 180 by now and a minute behind. Can I make up a minute in the low 180's and maintain pace? That's the $64,000 question.

Wish me luck.

Friday, May 05, 2006

Recovery 5 miles

Today's training: 4.90 miles, nbhrd loop, 49:50 (10:10 min/mi), avg 140 bpm/max 153/1:00 over 150

Bad last runs before a marathon are becoming a tradition. This wasn't terrible but it's definitely a step back from earlier this week. It was considerably warmer though (66 degs at 6am compared to maybe the 40's). and I also haven't had a lot of sleep all week (less than 6 hours each of the last three nights). I'm really in bad shape on the sleep front since know I won't get much on Saturday. I thought about sleeping in today, but I woke up before my 5:30 alarm anyway, so I ran.

On a very bright note, the forecast is looking excellent for Sunday. The race starts at 7am and I (hopefully) will finish around 11am. The weather service predicts 50 deg/50% humidity at 8am and 60 deg/29% at 11am!

Wednesday, May 03, 2006

Recovery 5 miles

Today's training: 4.90 miles, 49:19 (10:04 min/mi), avg 140 bpm/153 max/2:00 over 150.

I accidentally hit the stop button instead of the split at 3 miles, so I added back in 10 seconds above. STraM called this 4.81 miles today.

Well it wasn't nearly as good a heart rate/pace day today. I got less than 6 hours of sleep last night which probably didn't help. I also felt that I was racing the clock a little too much and hit 140 too early in the run. It's a very fine thing. Once I average above 142 or so for a mile, I'm starting to fight my 150 limit on the uphills and find myself having to stop and walk parts I don't normally walk.

Comparing to the previous times, it's not so clear I've turned a corner after all: 48:26/142, 50:14/144, 49:11/142, 51:12/139, 51:19/141, 51:34/139, 49:17/140, 49:43/138, 49:26/141, 49:46/135, 48:37/137, 49:19/140.

Tuesday, May 02, 2006

Recovery 6 miles

Today's training: 5.86 miles, nbrhd loop, 58:15 (9:56 min/mi), avg 138 bpm/152 max/1:00 over 150

I broke 10:00 min/mi at less than 140 bpm! I consider this something of a milestone and it continues the recent good trend of good pace/heart rate. It was very cool this morning (48 degrees) and I was wearing shorts and a T-shirt, so that probably helped.

Through 5 miles (really 4.9) my average hr was 137 and time was 48:37. Here it is with my previous recovery runs: 48:26/142, 50:14/144, 49:11/142, 51:12/139, 51:19/141, 51:34/139, 49:17/140, 49:43/138, 49:26/141, 49:46/135, 48:37/137. We'll see what happens tomorrow but it seems like I've turned a corner.

Before the run, I readjusted the T6 calibration factor yet again. It was 1.098. Given my last run, I made it 1.098*13.05/13.82 = 1.037. This gave me a distance of 5.78 miles. I'm not sure which to believe for the distance of my course -- the calibrated footpod or google earth/gmap. I believe the latter, especially since the footpod has closely agreed with 5.86 in the past. I think it takes a few weeks with new shoes for things to settle down.