Duck foot -- ground contact ratio

My right foot swings ridiculously out to the right when I pick it up.  I also felt like I ran with one leg (my left) and just moved my other one to keep from falling down.  I never really worked on this stuff and think I probably left a lot on the table back then by running lots of miles and not getting my body right.  I did some strength/core stuff at times but think my form was probably all wrong.

I have the garmin running dynamics pod that confirms the horror looking

95th percentile bad is >51.5-49.5.  How's 57-43 for ya?

I notice the it's fairly even on uphills and gets terrible down.  Maybe that's why I've always been so bad on downhills.  In the race the picture is from, you run over a mountain (only one hill!). I passed folks on the uphill.  They blew by me with ease on the down and then I tried to reel them in on the flat, but didn't catch the age group leader.

Note:  why can't garmin let me plot any variable versus any other?

Enough geeking out.  Only one number matters -- 198 pounds.

Burke Lake distance = 4.57 miles

 Just putting this here for posterity, settling a subject of much debate (mostly in my mind).  Years ago a friend (also a PhD engineer) calibrated his bike computer and measured it at 4.57 miles. That should have been the end of it.  My Garmin 310XT would give me 4.49 +/- and the stupid FR 410 would give me like 4.3.  Anyway, I ran it on Saturday with my new 255S in multi-band mode and got 4.56, so I'm going with 4.57.

Also makes my long ago, ill-advised 6-lapper at Burke Lake = 27.42 miles.

week of 8 May

 Nothing fancy this week.  Just mileage and I did the lunge matrix and leg swings most days.  That actually made me sore enough that I thought I should focus on just strength, mobility, and mileage at the beginning.

Miles - off, 3.25, 4.75, 3.25, 4.75, 3.25, 4.75.  Total 24 miles.  4:48:57.  3,333 calories according to Garmin.

Weight is ~198.  Yikes!

BPs.  114/64, 121/72, 129/70, 120/77, 122/73, 129/76.  Higher than I'd like.

RHR.  55, 61, 56, 56, 53, 57.  Pretty much staying in the 50s.

week of 1 May 23

 Activities

• Mon. Rest.
• Tue.  jog to track.  5x400 at 5K(?) with 200 rest.  Wore HRM.  times (max/min HR).  Guessed 8 min/mi pace and was sorta close.
• intervals 1:57.2, 1:54.5, 1:56.3, 1:51.8, 1:56.1.  HRs at end of each were.  172, 179, 179, 182, 182.
• Rests were 1:32, 1:43, 1:47, 1:52.
• Don't think I could have done the interval pace for 5k. Won't sweat it. Just trying to work VO2 max a bit.
• Wed. Rest
• Thu. 3.25 easy.  nbhrd loop.
• Fri.  2.1 easy.  nbrhd.
• Sat.  5.5 mi "long" run. 62:57 (11:27 min/mi).  1 BL loop + out and back (0.5 each way).  Psoas really sore.  Was planning 6.5.  Lunge matrix and legs swings before.
• Sun.  3.25 very easy nbhrd.  Was going to do 4+ to get 20 for the week, but decided that's silly.
• Did some strength mobility stuff.  Still trying to figure out a routine.

Week:  19.2.  3h48m

Kinda glad to see over 180 in the intervals..  I tried to do a max HR a while ago and only hit 177.  In my mid-30s, my max was 200 and resting was around 32.  Hoping I can still hit higher max when in better shape. I used to average 185 for a 10 miler.

Been cognizant of my duck foot and trying to stretch right psoas and straighten foot some.  Getting sore in psoas and inner thigh, which is maybe good(?), but need to watch and go slow.

Seems like a big step up in mileage (13 to 19) but last week was the big step with 2+ hours of mulch shoveling.  Going with the 3 weeks at each step up.

I think the VO2max stuff is helping.  My resting HR has dropped considerable.

124 69 59 May 01 2023 06:43:04 AM -04:00

126 76 55 May 02 2023 06:25:04 AM -04:00

116 74 57 May 03 2023 06:48:04 AM -04:00

123 72 62 May 04 2023 06:23:04 AM -04:00

123 78 50 May 05 2023 06:34:04 AM -04:00

125 75 52 May 06 2023 06:54:04 AM -04:00

114 64 55 May 07 2023 06:22:04 AM -04:00

Plot of HRs since 10 April (after returning from vacation).

week of 24 Apr 2023

 Activities

• Mon.  BP 116/66/66. Off.
• Tue.  BP. 118/70/61.  Nbhrd 3.25 loop with 1.5 miles at "tempo."  Meant slow temp, but sadly not sure I could have done more than an hour.  0.5-miles were 4:28, 4:47, 4:25.  Hilly route but net downhill.
• Wed.  127/77/58.  Off.
• Thu.  No BP.  
• AM.   3.25 nbhrd loop. Did 4x 10 sec hills.
• PM.  Had 5 cu yards of mulch delivered.  2.5 hours with very few breaks of shoveling mulch into wheelbarrow and the dumping.  Very, very tired and sore. 
• Fri.  127/78/62.  Off
• Sat.  119/72/62.  4.8 springfield loop.  54:41.  Wasn't sure I could do a "distance" run (sort of aerobic thresholdish effort) after soreness from Thursday's shoveling, but think I managed it at least for miles 2 and 3 which were uphill.
• Sun.  121/77/60.  3.1 miles.  34:31. burke lake (groomed trail).

Week:  13.06.  2:32:18.

Only 2.5 hours.  Long way from old days! 

need a goal -- maybe a marathon?

 I've always said fear and shame are my greatest motivators.

We went to France recently for vacation and when in Paris, saw the Paris marathon.  My wife, trying to entice me back for next year (or perhaps commenting on my weight), says "you should run it next year."  (In 2007, she got me to go back to Disney for the millionth time by saying I could do the Goofy challenge.)  I say "well, I'd rather run Berlin."  So at dinner on the river cruise, she starts telling people I'm running Berlin next year.  Uh....  I don't remember signing up for this.

Well from what I can tell, it's hard to get in Berlin.  I've seen estimates of 12% up to 50% for lottery odds.  Or I could just run a 2:55!  (That's the standard for up to age 59.)  So, think of doing Munich.  It doesn't seem to fill up and has a half if decided to bail out (that might be a negative).

Anyway, I've cycled between 185 and 200 pounds since I stopped running so much mileage.  20 is a big week for the last almost 10 years.  Don't really know b/c not really tracking things.

Currently at 200 lbs after down to 185 last Aug.  Not coincidentally, average BPs by month

• Aug 2022.  116/68/61 (sys/dia/pulse)
• Sep.  118/71/58.
• Oct.  123/74/60.
• Nov.  123/77/63.
• Dec.  No data.  (Wasn't taking.  Not sleeping, stress, ... No news is good news!)
• Jan.  No data.
• Feb.  131/77/65.
• Mar. 127/77/63.
• Apr. 124/76/62 so far.  Last 3 days are 121/75, 117/60, 115/72.

Why the BP drop in April when I'm still pushing 200?  A couple of possible reasons.  Been more regular with my tablespoon of flax seed, which I think is helping although there are conflicting studies and I haven't been systematic about measuring its effect on me.  The other (and maybe more direct) is a slight uptick in the intensity of my running.

In addition to elevated-ish blood pressure, I've seeing a chiropractor once month for 15 months due to neck and shoulder issues.  (Also spending an inordinate amount of time researching myself.)  Got bad enough had numbness in fingers and spent years unable to turn my neck left.  Would turn my whole body to look left to cross the street.  Made a great deal of progess, but can't seem to figure out that last bit.

Not sure how to approach training as an old (over 50) dude.  Not really finding good resources for focusing somewhere in between just running and just strength.. Starting for now with Pete Magill's Building Your Running Body book, but it's not really targeted at old dudes (although he's record holder for 50+ and 55+ for 5k).  I've always done mostly long slow distance, but think I should mix it up. Also need to do some core and resistance work.  Feels weird to worry about anything other than my weight at this point, but he suggests just run first and diet later.  I like the excuse.

IF (and I really doubt this will be the case), I get back into running as much as I was, I was wondering what the age-graded equivalence times would be.  My best times were a 1:05:55 for 10 miles and I did a 39:35 10k, but on a point-to-point course with a tail wind (ran 40:03 the year before).  So 1:05:55 and 40:00 age grade to about 68%.  68% for a 52-year-old gives

Distance	Time
5 kilometres	21:50
10 kilometres	44:26
10 miles	1:13:29
half marathon	1:37:20
marathon	3:24:04

Those are very close to what I'd have guessed for 5k and 10M.  Surprised the marathon is that fast though.  3:25 is the BQ for 50-54 now, which I find insane.

OK, so week 1.  Pete starts with 4 days per week.  Two workout-ish days (5k intervals, hills, slow/fast tempo, ...) plus a distance run.  His distance is faster than the easy run.

• Mon - off
• Tue.  3.25M with 6x 1' @5k effort w/ 3' rest (no clue if I hit this pace).  Did my 1' on 10, 14, 18, 22, 26, 30'.
• Wed.  Off.
• Thu.  2.1M + beginner resistance training.  I'm in pitiful shape especially with Russian oblique twist.
• Fri.  Off.
• Sat. 3.25 easy.
• Sun. Distance 4.5. One burke lake lap.  47:55.  This is 10:42 pace.  Pete says a distance run is "faster than a distance run but still conversational."  That's what I shot for.  I was surprised I ran this "fast."  Digging in my logs, my last burke lake lap was Dec 2016 and took 48:05.  I'm consistent :-)

I was thinking a fall 10 miler in under 100 minutes was a reasonable starting goal, but I kinda maybe think I could maybe do that now?  Really unsure of what my current fitness is. 10:42 distance pace is in line with his 25:00 5k pace but not sure I could do 8:00 pace for 5k, but who knows.  I once ran 1:22 at cherry blossom 10M on less than 10 miles per week and 30 lbs overweight, toeing the line wondering if 9:00 pace was too optimistic.

All right.  That's enough.  I at least have the running bug for on spring Sunday afternoon.

week of 6 Dec 2021

 Runs

• Mon - "HIIT" - 2.10 mi - 29:15 - 139 avg 177 max - 13:54/mi
• did a 1 mile loop, then 30" up steep hill with ~1' walk down
• Tue - no run? (thought I did something)
• Wed - treadmill 3.0 - 39:29 - 128 - 13:10/mi
• Th - nbhrd 3 - 40:53 - 136  - 12:23/mi
• Fr - nbrhd 5 - 1:05:38 - 133 - 13:05/mi
• 30' treadmill cooldown walk
• Sat - nbrhd 3 - 41:19 - 133 - 12:42
• Total 16.7 miles.

avg bp/hr:  123/85 60.5 bpm

Tried some hill running to get things jump started maybe.  Is my max really on 177 now???  Used to be 200 sixteen years ago. I averaged 174 for a marathon in 2008.  Pretty depressing if true.

Should mention that I've been running with the HR alarm set for over 138 to keep myself honest.

Definitely improving.  These are the nbrhd 3.4 mile loop times from 11/11 to 12/12.  Weight still stuck at 200.

week of 29 Nov 2021

 Runs

• Mon - no run
• Tue - nbhrd 2 - 27:54 - 132 - 13:16/mi
• Wed - nbhrd 3 - 44:33 - 133 - 13:45/mi
• Thu - tmill 2.5 - 33:00 - 13:12
• Fri - nbrhd 3 - 41:41 - 132 - 12:45/mi 
• Sat - nbrhd 3 - 42:05 - 134 - 13:00/mi
• cooldown tmill walk 33:17
• Sun  - tmill 3 - 39:26 - 131 - 13:09/mi
• Total: 17.4.

average sys/dia/hr: 128/86/61.

week of 22 Nov 2021

 Runs

• 11/22 Mon - nbrhd 3 - 42:56 - 134 - 13:08
• 11/23 Tue - nbhrd 3 - 42:56 - 134 - 12:42
• 11/24 Wed - tmill 2 - 25:03 - 130 - 12:32?
• 11/25 Th - tmill 0.9 - 11:21 - 134 - 12:37 -- aborted thanksgiving run
• 11/26 Fri - nbrhd 3 - 43:08 - 136 - 13:16/mi
• 11/27 Sat - tmill 45' - 45:00 - 132 - 13:14
• 1:03:59 cooldown walk on treadmill after
• 11/28 Sun - nbhrd 5 - 1:08:14 - 135 - 13:40/mi
• Total: 21.1 miles.

Avg sys/dia/hr:  127/87/62.

week of 15 Nov 2021

 Runs

• 11/15 Mon - nbrhd 3 - 45:18 - 134 bpm avg - 13:45/mi
• 11/16 Tue - nbhrd 3 - 46:03 - 139 bpm  - 14:06/mi
• 11/17 Wed - nbhrd 3 - 45:16 - 133 bpm - 13:57/mi
• 11/18 Thu - nbhrd3 - 46?07 - 133 bpm - 14:09/mi
• 11/19 Fri - nbhrd 3 - 43:28 - 134 bpm - 13:19/mi
• 11/20 Sat - nbrhd 5 - 1:06:24 - 136 bpm - 13:15/mi
• 11/21 Sun - nbhrd 3 - 43:15 - 133 bpm - 13:17/mi
• Total 24.6 miles.

Average bp/hr: 125/87/65

RHR dropped a ton.  Was 54 and 58 on Sat and Sunaday.

week of 8 November 2021

 Found this in my drafts that I never published.

Week of 31 Dec 2018 - road back part 2

Well, it's gone downhill since "The road back?" post 4+ years ago.  My already lower mileage hit a brick wall called the Georgia Tech Online Masters in CS (OMSCS) program that I started in August 2016.  Good news is that I graduated.  The bad news is that I'm over 200 pounds!  I've been semi-running 2-3 miles 3-4 times a week and often very slowly, but I'm in terrible shape.  Last year was the first year I signed up for and didn't do the Cherry Blossom 10 miler.  I'm signed up again and I'll finish this year even if it's 2 hours.

So, the plan is basically to start with 2 and 3 mile runs this week and and a mile a week or so.  Already missed Monday and did 2 today, so let's plan on Off, 2, 3, 3, Off, 3, 3.

Monday - Off
Tuesday - 2 miles on treadmill at 4.0 mph (15:00 min/mi!) watching video lectures.

Today?  Still in terrible shape, but I'm older and have more documentation of just how bad it is.  I did get down to 185 somehow last Fall, but now back up over 200.  Went to doctor last week.  Blood pressure is high (145/96!), fasting glucose elevated (102), and high liver enzymes.  Basically your overweight 50 year old.  So.... need to lose weight and running combined with not eating seems like the best approach.

So, I'm back to low heart rate training.  I'm not using 180 -  age as a max though.  Running low 130s is the plan as I've done before with an alarm set for 139 that annoyingly goes off as I attempt to waddle up a hill.  I'm committed to the humiliation. Had trouble passing a family of our on opposite sidewalk as the daughter, maybe 5, pushed her doll in a stroller.  It's clear to me now that I was "running" too fast that was making me tired the rest of the day.  This is like I remember where easy runs are like taking a brisk walk, so I think this can work in the long term if I can carve out the time.

Equipment aside:  I had been using a fitbit charge 4, but switched back to a garmin 310. The fitbit is nice and small but the gps isn't useful other than a rough idea of where I ran.  (I didn't expect much with that tiny antenna.)  Also I don't trust the optical HR as much and I'm more likely to dismiss it when it tell me I need to walk up a hill.

• 11/9 Mon - nbrhd 2 - 27:53 - 12:40/mi - 147 bpm avg (!)
• 11/10 Tue - Doctor appointment -> high blood pressure
• 11/11 Wed - nbrhd 3 - 51:06 - 15:29/mi - 133 bpm
• 11/12 Thu - nbhrd 3 - 50:25 - 15:17/mi - 131 bpm
• 11/13 Sat - nbrhd 3 - 46:45 - 14:15/mi (!) - 131 bpm
• 11/14 Sun - nbrhd 3 - 45:50 -  14:01/mi - 134 bpm

The "nbrhd 3" is 3.4 miles per gmap pedometer and garmin usually gives me credit for ~3.3.  Nbrhd 2 is 2.2 on gmap pedometer

I'd been running and seeing 157+ thinking the HRM was off, but nope.  Just that bad.

Taking blood pressure and heart rate before runs.

• 11/11 Wed - 142/96/73
• 11/12 Thu - 119/86/74
• 11/13 Sat - 131/88/66
• 11/14 Sun - 127/87/66

The road back?

 On 19 April, I hit a new low.  Well a new high actually -- 177.8 lbs.  That's the most I've weighed since I ran my first race, the George Washington 10 miler, in April 2005.  While the weight went up, the mileage, not coincidentally, went down.  I've averaging around 90 miles a month January through April.  At my peak in 2008, I averaged 260. With the exception of the time I completely quite sugar and got down to 155, my weight has been completely tied to my mileage.  Over 60 miles per week and I'm in the low 160s.  40 mpw and I'm up close to 170.  That calculus has also shifted some (in the wrong direction!) as I've aged.

I read somewhere that it can actually have a negative influence to publicly state your goals, but fortunately nobody reads this!  Anyway, I'm trying to get back in some semblance of shape.  Getting back under 170 by the end of May seems ambitious but not unreasonable.  There's also a 5k on 31 May for me to run.  I'm terrible in the heat, but I find racing to be a good motivator.

OK, so here's the journey back (0/7.0 means 7.0 miles PM.  With no '/,' it's assumed to be AM)

Week of 21 April
Weight:  Sat 26 April - 178.5 (post-run)
Miles:  Mo 0, Tu 0, We 0/10.2, Th 0/7.0, Fr 0/7.8, Sa 3.2, Su 7.8
Total:  36 miles
Notes:  After 3 days back-to-back of decent mileage, I was sore and needed the 3-mile day.  I threw some walk breaks in on Sunday and that helped.  Walk breaks every 5 to 10 minutes.  (Closer to 10.)

Week of 28 April
Weight:  Sat 3 May - 175.2 (post-run)
Miles:  7.1, 0, 8.0, 0, 8.0, 7.8, 7.1
Total:  38 miles
Notes:  Did run/walk all week (at least 5 run, usually 10+).  Working on form a little.  Rotating my shoulders like I'm screwing my spine into my pelvis is a good way to check I'm running "tall."

I feel in much better shape after only two weeks of increased mileage.

weeks of 2 and 9 September

Just run, baby.  I gave up on the complexities of my diet and running schedule.  Yes, I wimped out -- but, in a good way?  Right?  The one thing that's always worked for me is lots of miles.

The week of Sept 2nd didn't quite pan out that way:  4.8, 7.1, 0, 7.8, 10.3, and 2.5 for 41 total.  All of it easy.  I was planning on 18 that Sunday but just didn't feel like it.  Ugh.

The week of 9 September, my kids' winter swimming starts, which means that I'm getting up at 4am to get them to 4:30 practice.  I decided to do 10 mile every day Mon - Fri since I'm up anyway.  The practices are by some nice trails.  All of this was slow.  Around 10:00 miles except without my headlamp when it was much slower (but felt much faster).

• Monday.  10.2 @ 9:52 on roads.  Practice was cancelled.  The pool wasn't filled, so came home and ran on road.
• Tuesday.  10.3 @ 10:59.  No headlamp.  4:30 well before sunrise and lots of leaves on the trees.
• Wednesday.  AM.  8.1 @ 10:06.  Still no headlamp, but I ran as fast as I could on the less shaded sections.  PM.  2.0 @ 10:26 on treadmill.  (actually 6mph, but footpod mis-calibrated)
• Thursday.  10.2 @ 10:09.  Finally with the headlamp.  New Garmin 410 screws me on distance on the trails.
• Friday.  10.5 @ 10:17.  Had headlamp, but took a wrong turn that added some distance.
• Saturday.  4.7 @ 9:47 on road.  Thought I should take it easy before long run.
• Sunday.  17.7 @ 9:44.  Gorgeous weather.  57 at start.  70 at end.  This is at least 18 miles.  Do not like the Garmin 410 for trails.  Friend measured with calibrated bike at 4.57 per lap.  FR305 said 4.50.  FR410 says 4.39.
• Total:  73.5 miles.

week of 26 August

Schedule calls for 4 hard runs plus one of the "easy" runs is 120 minutes?  Oh, and don't have hard runs back-to-back.  Kinda tough, especially if you figure Monday comes after a long run day.  I made things worse by taking my off day on Tuesday because of work/life.  I was faced with the 4 hard days plus the 120' in the last 5 days of the week.  I think I mixed them as well as possible but ended up running 51' easy on Friday and cutting out one of the workouts.  Here's how it went

• Mon.  46' E1.  10:00 on treadmill watching Breaking Bad
• Tue.  Off.  Didn't get any sleep and had to leave early for meeting.  Schedule has off day each week.  I took it today.  There are also 4 workout days, so back-to-back easy days is not ideal!
• Wed.  7.26 miles.  16' E1 + 20:02  E3 + 2' recovery + 10 x (45" E4 + 15" rec) + 16' E1
• ran at track.  20:02 covered 4200 meters  (7:40 pace -- was very constant)
• Took about 9 minutes into E3 for HR to reach 170, which is a bit higher than marathon HR 9 minutes into a race, but was up around 179 after 20, which is near HM heart rate.
• It was 72 degrees and 100% humidity
• My cadence was 90-92 strides/minute.  OK, I have a fancy foot pod.
• Thur.  8.20 miles.  16'E1 + 8x(3'E3|1'E4|1'R) + 16'E1.
• fast part was out and back on hunter village and cross county back path with first 5' downhill
• turned around at 20' and ended up exactly where I started after 20' on way back.
• Fri.  51' E1.  4.69.  10:55 pace.
• legs sore.  No way would it be a good idea to do the fast stuff today
• Sat.  120'  E1.  12 miles 10:00 on treadmill
• 2 episodes of The Wire
• pretty sore still
• Sun.  3 hours.  15 miles.  3' walk/7' run alternating 3mph (20:00) and 6mph (10:00) on treadmill
•   3 episodes of The Wire
• was worried after yesterday, but no problem
• slow and not that far, but point is time on feet
• Total:  51.4 miles.  8h58'
• Weight:  169.8.

Getting legs sore with MPish cruise intervals followed by good old fashioned LSD seemed like a good enough plan.

Not doing well on the diet.

week of 19 August

• Mon.  Off.  Pretty sore from long run yesterday and schedule has an off day for week, so...
• Tue.  10.1 miles.  21' E1 + 8x(6'E3|1'E1) + 17' E1
• Wed.    4.5 miles.  46' E1
• Thur.  5.45 miles.  56' E1 on treadmill.
• Fri.  10.0 miles.  30'E3 + 2 rec + 10 x (1'E4 | 1' rec)
• about 7:50 pace on flat for first 15 of E3.  Kept pace through trail but heart rate rose.
• Sat.  4.80 miles.  49'E1
• Sun.  15 miles at 10:00.  2h30' E1.  Surprisingly easy
• Total:  49.5 miles. 8h05'.  9:48 pace
• Weight:  170.8?!  I'm 17 pounds above my low from Summer of 2010.  I would be crushing it at 153.

Mileage down this week because I took the off day and last week I ran 8 one day instead of 45' as schedule calls for.  Right now I'm strengthening my legs. I need to get them back in shape after months of just slogging 10 minute miles.  I slogged the 15 today, but just because it's my first time at that distance in forever.

I started the slow carb diet on Saturday.  Saturday was rough.  I was hungry and couldn't think straight.  All was better after sleeping though.  I thought I'd suffer on the long run, but I was totally fine -- better than expected actually.  I also thought I'd be dead the rest of the day after my run, but no problem.  I didn't even take my usual sunday afternoon long-run nap.

I'm not pressing the marathon pace bits too much, especially with summer weather.  The HRM (and experience) takes the guesswork out of it.  I figure I'm good for about 3:30 shape if I run at ~166 pounds. I'm not going to kill myself trying to run 7:30's as MP when I'm not in shape for that.  The plan is to train like a 3:30 runner and drop the weight and times.

Summery

"Summery."  Get it?  Anyway, it's not quite the end of summer, but I'm hoping this will mark the end of my summertime lackadaisical training.  I'd just been running mileage, and not much of it, until a couple of weeks ago when I realized I was 15 weeks out from the marathon.  Oh my.

Here's from 2 June through

Just slogging around at 10 minute pace.  You have to like the consistency with 10:10, 10:10, 10:11, and 10:13 as my weekly average for four weeks.  The ones that are slightly faster usually include a day where I ran slightly faster for some reason.

Two weeks ago, I decided I needed a plan.   I bought the Hansons book a few months ago and thought I'd give it a shot.  The plan's 18 weeks, so I started with week 4.  The schedule is availabe here (I was starting with week 15 counting down).  Tempo for them means MP.  I like the idea of doing on that MP so I know I'm ready, but that's pretty intimidating.

So here's how I executed the first week (week of 5 August)

• 6.19 at 9:05 on TM (6.6 mph).  I decided to push up the pace from my usual 10:00.
• 7.21.  6x800 @5k pace.  3:27, 3:26, 3:22, 3:25, 3:20, 3:24.  I was shooting for 3:20 (20:30 5k) initially, but I guess I'm lazy or slow.  Wx was 68 and dp of 64, so that's a decent excuse.
• off.
• 5.34.  3 at MP (was supposed to be 6).  At Va beach on vacation.  Nowhere to run where we were really, but there was a track.  Managed to leave my running clothes and had to go to Walmart, so didn't get out until 9:30.  Hot and humid (82 and 88% humidity), but mostly overcast until 2 miles into the MP section when I was in full sun, running on an asphalt (I assume) 1/4-mile "track."  I only tried to keep it a little under 8 min/mi.  "MP" splits were 7:56, 7:51, 7:41.  Turns out this was more like 10M/10k pace and I was dying.
• 4.6 @ 10:14  Hot and humid again.  81 and 84%.  Ran the training course.  Just didn't feel like any more.
• 4.6. @ 10:12. Same as above
• 3.0 @10:00 on TM.  Left early to drive home.  Planned Herculean 12 miler on TM, but gave up at 3.  Ugh.
• Total:  30.9 @ 9:27

Well that didn't go well.  Then for no apparent reason, I decided to try Marius Bakken's 100-day plan (that I impulsively bought quite a while ago), picking up in the second week of the 15 week program.  I've done this for a while before.  It has lots of fartleks and is based mostly on time.  It looks easy on paper, but it's harder than you'd think.  There are lots of fartleks where you run at between MP and HMP (E3) or between HMP and 10k pace (E4) -- basically near threshold and threshold.  The rest is easy running (E1).

Week of 12 August

• 7.80 @ 10:18.  My usual route. This is a good time to complain about my Garmin 410.  My 305 gave me 7.9 for this route and google maps says it's 7.95.
• 5.5 @ 10:00 on TM.
• 8.04 @ 8:16.  1.5 wup, 6x1200 alternating E4 and E3, 1.5 cdn.  1200s were 5:23/158, 5:29/165, 5:08/177, 5:30/173, 5:11/180, 5:30/178.  Close to right, I think.  5:10 is 6:56/mile, 5:30 is 7:23 mile pace, but I think the idea is alternating slightly above and below threshold, which I did.
• 5.3 @ 10:10
• 8.9 @ 8:53 including 30 x 1' at E3 progressing to E4 with 30 sec recovery.  Avg pace over intervals was 8:04 (over same course Garmin cheats me) with avg HR of 164.  This is quite a hilly route, so not too bad.  Gorgeous, no-excuse day.  54 degrees!
• 9.68 @ 10:07.  Schedule 90'.  Ran 98'.  Kind of beat up from yesteday.
• 13.1 @ 11:28.  2h30m run/walk.  5 min run.  5 min walk.  Went at the runs kinda hard.  E2+ instead of E1 like I was supposed to.  I guess I liked the idea of actually running the run legs (~8:45).  I was getting into the 170s at the end on the uphill run segments.  Not used to going past 2 hours. 
• Total:   58.44 @ 10:00

Hey, I ended up at 10:00/mile avg for the week.  I guess there are different ways to get there.  Near 60 with some good quality, so I'm happy about that.  My left psoas/aductor/something-in-there is a bit dicey this afternoon.  Was sore after run and pulled a bit moving furniture.  Hopefully it will be OK tomorrow.

Now the only number that's going to matter:  166.6 pounds.  Gotta get that down.  162 has been my typical weight before this last year.  The years of running only 40mpw (and my increasing age) have shifted my set point I'm afraid.  Over 60 (mpw) and under 160 (pounds) is what I need.

It's been 4 years since I've running a marathon, so I don't know what to expect.  I wish I'd have been able to run one in peak shape 2 years ago, but oh well.  I'd like to run 3:20, but I'm thinking I'll be lucky to crack 3:30.  I need to drop 5 pounds and get in a race.

Week of 27 May

Good week.  Kids had swim meet Sat/Sun and had to leave the house at 6:20am.  Proud of myself for getting up and out the door to run at 4:30am.  Doubled both days, too.

I did hill repeats on Tuesday preceding by two short (10 second) hill sprints.  I'm trying to get my running form back after slogging 11-minute miles.  The hills seem to help engage my glutes.  I did ~2:05 two weeks ago and now under 2:00 to get to the same point.  Granted, it's at a higher heart rate, but it was relatively easier as I just couldn't make my legs go before.

I also stopped wearing my Wave Ronins that must have had over 3000 miles on them (seriously).  I wore the black part off the bottom of the shoe in the heel.  I gave the Free 3.0v3's another chance and like them now.  My hip also has felt *much* better.  I think a lot of my problem was giving up the Hattoris (zero heel drop) when I started running on trails (rocks hurt my feet).  The new Frees only have a 4mm heel drop, so close enough I guess.

I'm also wearing my HRM again.  Most people wear one to slow themselves down.  I'm the opposite.  I'm trying to keep it above 130bpm at least.

Most importantly, I've quit sugar again in an effort to get my weight down.  I've hit over 170 for the first time since the first year I started running.  I think my "set point" has changed after a year or so of lower mileage.  It was tough for me to eat myself over 165 for a long time.  Not so anymore.

All of the detailed tracking isn't really necessary.  Weight and mileage are 95% of the equation.  Over 60 and under 160 is my mantra for the marathon.  I'll do something faster (like the hill repeats) once or twice a week and try to keep my mileage up.  I'd like to get back to doubling also.  Running 20 minutes instead of eating when I get home doesn't hurt

• Mon
• 8:57 AM   7.79    1:21:33    10:28    132 (66%)
• 5:27 PM   2.22    0:25:24    11:26    136 (68%)
• Tue           8.15    1:28:46    10:53    147 (73%)
• Wed           4.70    0:49:22    10:30    131 (65%)
• Thu           9.14    1:34:23    10:20    134 (67%)
• Fri          10.21    1:41:35     9:57    136 (68%)
• Sat
• 4:32 AM   7.82    1:19:20    10:09    132 (66%)
• 6:30 PM   2.50    0:25:05    10:02    138 (69%)
• Sun
• 4:34 AM   7.84    1:20:48    10:19    134 (67%)
• 4:58 PM   2.70    0:27:00    10:00    125 (62%)

This Week        63.07  10:53:16     10:21    135 (68%)  

week of 20 May

Decent week except the weakness on Thursday.  Normally I get up at 4am to get my son to swim practice at 4:30 and run while he's there.  He hasn't been swimming Thursday mornings and it's too tempting to stay in bed.

• Mon - Wakefield 6.38 1:06:26 10:24 132 (66%) 5:53 AM
• Tue - WSHS track 8.03 1:18:39 9:48 148 (74%) 6:12 AM
•  started out to do 400s at 5k pace w/400 rest.  No set #.  Did 8 in 1:38, 1:36, 1:35, 1:34, 1:35, 1:34, 1:40.  After 400 rest did MP for as long as I felt.  Only 800 in 3:45 (~7:30 pace)
• Wed  - Burke Lake 7.31 1:23:29 11:25 126 (63%) 6:09 AM
• Thu - weenied out
• Fri -  Burke Lake Trail Running Morning 8.15 1:28:28 10:51 128 (64%) 6:16 AM
• Saturday Springfield loop Running Morning 7.81 1:17:30 9:55 143 (71%) 10:30 AM
• Sunday Springfield loop Running Morning 8.81 1:30:30 10:17 134 (67%) 10:19 AM

Total:  46.49 8:05:02 10:26 135 (68%)

Mileages are probably inaccurate (stupid 410) and heart rates are unduly influenced by wonkiness for the first few miles.

6 months out to Richmond

I hit 60 miles the week of 18 Feb and was so proud that I posted for the second time this year.  Well I haven't come close again.  Here are my miles and paces.  I've mostly been trail running in the dark without a headlamp while my son swims at his 4:30-6am swim practice.  This isn't conducive to fast running.  My new Garmin 410 also seems to be stingy with the mileage, especially on trails.  One Burke lake loop is at least 4.5 miles and it gives me 4.35.  With the excuses out of the way

• Week of 25 Feb - 56.3 in 7 runs, 10:14 per mile
• Week of 04 Mar - 49.1 in 6 runs, 10:18 per mile
• Week of 11 Mar - 33.2 in 5 runs, 9:58 per mile
• Week of 18 Mar - 20.6 in 3 runs, 10:14 per mile
• Week of 01 Apr - 34.5 in 5 runs, 10:35 per mile
• Week of 08 Apr - 31.7 in 4 runs, 10:10 per mile
• Week of 15 Apr - 43.4 in 6 runs, 10:23 per mile
• Pike's Peak 10k in 43:44 (7:03 pace).  Didn't really race.  Settled into 7 minute pace and stayed there.  Felt I maybe could have run 5k more at this pace, but who knows.
• Week of 22 Apr - 49.0 in 6 runs, 10:40 per mile
• I think part of slower pace is that the leaves are back and it's very dark under the shade
• Week of 29 Apr - 42.7 in 6 runs, 10:23 per mile
• Sunday was two laps at 8:34 pace around burke lake.  Garmin 410 only gave 8.70 mile even though it's definitely at 9.0 (8:17 pace).  This was Hansons long run
• Week of 06 May - 40.9 in 6 runs, 10:30 per mile
• Tues - nominally 12 x 400 @ 5k.  Ran in rain on .18-mile bumpy gravel elementary school track.  ~1:45 on and 2:30 off.  If you believe Garmin (and I don't), the on paces were 6:41, 6:24, 6:23, 6:21, 6:29, 6:22, 6:43, 6:42, 7:02 (no way), 6:35, 6:45, 7:09 (uh uh).
• Thur - 1.7-mile wup at 10:30.  4.5 miles at 7:47/169, 7:38/171, 7:40/172, 7:44/172, 7:41/170.  1.7 cdn at 10:50.  Supposed to be MP in middle but probably a little harder.  172-174 is my average MP, but usually takes me 10 miles to ease up there.  This is a very hilly course.
• Sunday was easy long run
• Week of 13 May - 37.8 miles in 5 runs, 10:13 per mile
• Tues - Did 5 x 2:00 hills at Lake Accotink.  Jogged over and did 2 x steep hill sprint by dam.  Jogged back and did last 2:00 hill on way home
• Wed, Th - no running due to lack of sleep and too much work
• Friday was a moderate 9:32/144 on trail.  Had to be faster than 9:32.  Stupid 410.
• Sunday was semi-moderate. HR in low 140s and then 148, 149 last two miles.  Two burke lake laps in 1:24:36.  9:41 pace according to Garmin.  9:15 if Burke Lake is 4.57 per lap.

 I'm trying to figure out a training plan.  I bought new Hansons book.  It looks pretty good, but speed on Tues, MP runs up to 10 miles on Th, and MP+30sec long runs every other Sunday sounds like a lot of intensity for an old chunk of coal like me.  I ran 65:55 for 10 miles when I only did uptempo running every 3rd or 4th day.  Their elite schedule has workouts every third day, which makes more sense to me, but hard to schedule long runs on a 9-day cycle.

More in another post.

Signed up for Richmond and back over 60 again

I signed up for the Richmond Marathon (November 16th) with a high school friend who's much faster than me.  My goal is to finish within a half hour of him, which won't be easy.  His best is 2:44 and he still typically runs around 2:50.

A lot of stuff going on in real life got in the way of running in January/February, but I got in some decent mileage.

• week of 31 Dec.  28 miles in 4 runs.  New Years day 5k in 20:48.  Hilly race and I was sick with a cold that kept me sleepless.  Skipped the next 3 days of training.
• week of 7 Jan.  48 miles in 6 runs.  My usual routes at ~10 - 10:30 pace with one treadmill run.
• week of 14 Jan.  51 miles.  4 runs of 8 miles at 10:00-11:15 pace, one 8-miler a little faster (9:11), a 10 miler at 9:50, and an aborted run (1.35 miles).
• week of 21 Jan.  50 miles. 10, 8, 8, 8, 0, 8, 8.  Pace was 10-10:30 except Saturday was faster (8:17).
• week of 28 Jan.  53 miles.  8 every day except 5 on Monday.  10-11 pace except 8:53 on Thursday.
• week of 4 Feb.  53 miles.  8, 9, 7, 8, 5, 8, 8.  Same as previous except slower.  4 runs 10:30-11 and 3 at ~10:00.
• week of 11 Feb.  28 miles.  0, 0, 0, 7 (pm), 5, 8, 8.  10-11 pace.  Family emergency.
• week of 18 Feb.  60.2 miles.  9, 8, 10, 7, 8, 8, 10.  9:45-10:25 pace except 9:16 on Sunday.
• Started sort of following Bill Squires book (alpha phase, level 11, week 1) about halfway through week.
• Thursday included 6 hill repeats (1:05, 1:06, 1:41, 1:08, 1:05, 1:37).
• Did pickups on Sunday starting at 50 min.  Did 1', 1', 2', 1', 1', 2' faster on 5 minutes.  "Faster" was maybe HM pace.  Who knows?

This was my first week over 60 miles since 3/7/2011.  I averaged over 60 mpw in 2008 and only managed a 3:15 marathon, so getting within 30 min is going to be tough!

Weight was 167.8 after long run.  Need to lay off the cookies.