Archive for April 2013

April 28th, 2013 (Sunday)

229.5 when I woke up and 228.5 after my morning run.

I was scheduled to do 20 miles today but I could tell before I started that I just didn’t have the mental mindset to do what was needed.  I still went for it though – so small victory there.

In the end I did 6.6 miles (3 laps in the park) in 1:08:37 – pretty slow but considering I wasn’t in it mentally it wasn’t too bad.  I was never actually out of energy, fuel or breath so it wasn’t a tough run – just wasn’t focused.

I could have gone further quite easily but half way through my second lap I saw that they were setting up for a race in the park.  This pretty much shut me down further.  I finished the second lap and pushed myself through the third – half way through my second lap I saw that they were getting closer to being ready for the race and that the park was going to get full soon.  I called it after the third lap and as I was driving out of the park I saw the first racers wandering around and warming up.  Checked later and found out it was a road race put on by the Manitoba Triathlon folks with a 5k, 15k and a kids’ 1k – probably good that I got out when I did.

While I was disappointed that I only got about a third of my run done it was still pretty good that I did something considering my mental state going into the run.  Topped with a blister and a leg cramp (haven’t had one of those since September) things were telling me that the run just wasn’t in the cards.

I did learn a few things from this run – If I am going to get up early on the weekend to go to the park to run, I need to have a coffee to get me kick started – it probably would have also helped with the mental state I was in this morning.  I think it will also help me to push my pace when I am outside.  I also learned that my natural pace has come up since last fall – I usually defaulted to around 5 mph last fall but now I seem to settle around 6 mph without pushing things.  Definitely an improvement and I think it should actually be faster once I get used to pushing my pace outside again.

So that means I have 3 training runs before the WPS Half Marathon on May 5th – 5-6-5 miles.  These runs will most likely get done on the treadmill based on the weather and the time I will have this week so I won’t get much more chance to practice my outdoor pacing before the race.  This means I will have to use the energy of the other racers to help push me and I will have to watch my GPS watch to ensure I am keeping my speed up.  I will have to do my training runs this week with an eye to making sure I am not cheating at all on the treadmill and will have to really push the speed as well.

I still want to shoot for under 2 hours on the half – I think I am there physically but it will take some pushing to make it happen.  I will certainly have to focus but the tapering this week should help.  Plus I intend to fuel as if it was a full marathon, including bringing some road fuel for when I am running, which should help.  And coffee – coffee good.

April 27, 2013 (Saturday)

228.5 when I woke up this morning and 226 after my morning run.

Was 226.5 yesterday morning.

I was finally able to do a good outdoor run today – I got up early and ran in the park.  The run itself was 10 miles in 1:38:57 – definitely slower than on the treadmill but still above 6 mph.  The run itself felt good with no issues and I completed it with no walking at all and no fuel during the run.  Breakfast before the run was 2 protein shakes and a banana.

I do 2.2 mile laps in the park (so today was 4 x 2.2 plus some extra distance to complete the 10 miles) and it was interesting to see how my speed fluctuated during the laps:

  • The first lap was the fastest – usually takes a bit for me to settle in and find my pace and my air but as I am fresh it is usually my fastest lap even when I take it easy like I was doing today.
  • The second lap was actually the slowest of the 4 today – by this point I am running well and have my wind but this is where I usually have to break through mental barriers such as not wanting to put the time in that is needed and where I usually end up having to push through work stress and other things that can drag me down
  • The third lap was very solid – was within 10 seconds of the first lap for time.  So I have broken through my issues from the second lap and I have settled into a nice pace and feel good overall.
  • The fourth lap was solid – was slower than the first and third but not as slow as the second.  Still feeling good but at this point probably starting to run out of fuel and this is where I need to look at making sure I am fuelling for the longer runs.
  • The last 1.2 miles were hit and miss – had plenty of energy but as couldn’t do my normal lap for this one I was trying to find a good path to hit the distance I needed and had to turn and back track a few times slowing down my pace – but still solid.

Overall though my pace was pretty steady with the difference between the slowest and fastest laps being only about 35 seconds.

I never felt out of breath or out of energy the whole run but it also wasn’t nearly as fast as I have been doing on the treadmill for the same distance.  I don’t think this has to do with any cheating on the treadmill or anything like that – I think it has more to do with setting the pace on the treadmill and just not falling off versus having to mentally drive the pace when running outside.  This will definitely be something I will need to work on further – push on the treadmill during the weekday runs to keep my cardio and energy levels up and then practice a lot more pacing on the outdoor runs during the weekend long runs.  As we get further into May, I may have to start doing some of the weekday runs outside as well.

April 25, 2013 (Thursday)

226.5 this morning and 227.5 after my run this evening.

Run was a solid 5 miles in 41 minutes.  I did a total of 2 minutes of walking and the rest was at 7.5 mph.  The longest running stretch was 29 minutes.  Run felt very solid although I really wasn’t motivated to get on today.

It felt good though and it looks like my weight today now matches where I was last Thursday – so if I don’t sabotage myself this weekend I will have made progress on my weight loss again finally.  The 10 and 20 mile runs this weekend should help along those lines.

Weather forecast still shows temperatures and weather nice enough to run outside this weekend so I am looking forward to that.  That and being able to just get outside in general – this extended cold spring is starting to get on my nerves.  Saw a news article yesterday that yesterday was the first day in 6 months Winnipeg had seen temperatures over 5 C.  Aweful.

April 24th, 2013 (Wednesday)

229.5 when woke up this morning and 228 after run this evening.

Run tonight was 10 miles in 83:45 – I did 11 minute cycles – 1 min walk and 10 minutes at 7.5 mph.  This seemed to work pretty well and I felt pretty good through the whole period but was starting to wear down near the end.

Back below 230 again – still recovering from the weekend road trip but hopefully I can still make progress this week and be closer to 222 or so by Friday May 3rd.  This would be a nice little bit of weight loss going into the Winnipeg Police Service Half Marathon.

So far the weather forecast for the weekend makes me believe that I should be able to do my 10 and 20 mile runs this weekend outside.  That would be a nice change and would help me see where I stand for the following weekend’s race.  I would love to be close to the 1:50 / 1:55 mark for the WPS but anything under 2 hours would be a major improvement over where I have been for several years.  But well under 2 hours would be a major confidence booster with the Manitoba Marathon following 6 weeks later.

April 23rd, 2013 (Tuesday)

231.5 when I woke up and 231.5 after my evening run.

Was 230.5 yesterday morning.

Run tonight was good – 5 miles in 42:10 with about 4 minutes of walking and most of the rest at 7.5.  I felt a bit tired and sluggish but I pushed through with a decent time and little to no cheating on the treadmill.

This week I have a total of 50 miles to run – so 10% down so far.  Its going to be a pretty tough week but at least the current forecast shows it being warm enough to run outside on Saturday and Sunday so that should be good.  The longer runs always feel better outside (well, unless it is cold enough to cause bits of your face or extremities to fall off).

My weight still hasn’t recovered from the weekend trip but I should be able to get things back under 230 tomorrow or Thursday hopefully and then the long runs on the weekend plus some yard work that will need to be done should help drive me to a new low.  Basically I have allowed Coke the last 5 days but I will be pulling it from my diet again until Sunday (I want to be able to use it as a fast glucose hit while running the 20 miler on Sunday).  Then I will go back off it for a few weeks until my next big 20 miler is planned.  I still have hope that I can get to near the 210 mark by the time the Manitoba Marathon rolls around.