Archive for September 2013

Updated my #goofychallenge #runDisney training plan page and did an analysis of my 2013 Manitoba Marathon training

My training plan page has been getting quite a few hits lately as people are starting to get excited about the 2014 Goofy Race and a Half Challenge, so I figured I should update it a bit.

It had a bunch of stuff still on it for my training for the 2013 Manitoba Marathon as well as the 2014 Goofy Challenge training information which could have been confusing to a random visitor.  To clean that up I decided to update the page and strip out the Manitoba Marathon info, put it on its own page and do an analysis on how I did for that training period similar to what I did for the Goofy Challenge 2013 training period.

So the updated training plan page is still at the same location (here), the 2013 Goofy Challenge Scheduled versus Actual analysis is here and the new page for the 2013 Manitoba Marathon is located here.

#trainingrun – 2.33 miles at 1% incline in 20 minutes – nice easy run that I started the day having no intention of doing

220 after the run this morning – schedule was messed up first thing this morning so did not get a before measurement but I suspect that it was 220 as well.

Weight was up today – I think I snacked too much yesterday plus probably way too much Coke through the day and a few beers last night.  Hopefully I can get it to settle back down quickly!

It is interesting though looking at my weight loss stats from last year compared to this year – last year I would seem to have 2 lows during the week and the weight would fluctuate back up a little in between those lows and I always took one of those lows (usually Monday) as my weight for the week.  But now I seem to have only one low and it usually occurs on Thursdays – or at least that is what has been happening for the last month or so.  It probably means I am not watching what I am eating enough on weekends, eating out too much, etc.  So this is something I need to really pay attention to over the next couple weeks.  I really want my weight down to about 210 by October 19th as the reduced weight would help push towards a new PR in the half marathon I have that day (the WFPS Half Marathon).  10 pounds in 18 days seems like a lot, and it is, but at least a few of the pounds I am seeing right now are probably very temporary weight gains that will get sorted out in the next couple days – I suspect I should be back to matching my weight from last Thursday by this Thursday – putting me around the 215-16 mark.  This would mean I would have to lose another 5-6 in just over 2 weeks which I was doing pretty regularly last year and I suspect I can do so again.  Even if that all doesn’t work I want to be down below 214 for sure as this would be 5 pounds down from my weight on my last half marathon (Fort Garry Rotary Club Half Marathon).  I have at least partially mentally been in a state where I have been in celebration mode for my time on the last half marathon but I need to refocus on setting my PR on October 19th and not lose sight of that goal.

Run was pretty solid – just took it easy on the treadmill for 20 minutes – stuck it at a steady 7 mph and 1% incline and just kept moving.  2.33 miles in 20 minutes

I didn’t actually intend to run today – I woke up a bit late and in the scramble to get my son to school my schedule kind of got thrown out of whack so I decided that I would skip any thoughts of a run today and just focus on other stuff that needed to get done.

But by 9 am the coffee had kicked in and I decided that I would do an easy run on the treadmill and try out the new shoes I had picked up on the weekend.  They took a bit of adjusting to get the laces how I like them but once I had that sorted they felt great.  I won’t be putting them in the rotation yet but my current outdoor set are sitting at 295 miles right now they are probably pretty close to being done.  My treadmill shoes are at around 240 miles as well so these new shoes will go into rotation pretty soon.

I suspect I will start moving into using a new set on a few of the weekday morning outdoor runs soon to make sure they are broken in and ready for some longer weekend runs.  I think current intention will be to use one of the new pairs for the half marathon on October 19th so I need to make sure I have a couple longer runs in on them so I don’t have any surprises during the race.  I have a rough plan that should start rotating in the new shoes over the next couple weeks while still putting the longer runs on the older shoes – by the time the half marathon roles around I should be at just over 325 miles on the old shoes and I will retire them and the new ones will have somewhere between 30-45 miles on them and at least one longer run 9 miles or over.

#trainingrun – 13.1 miles in 2:02:45 outside – nice cool sunny fall day

220 when I got up this morning and 216.5 after the morning run.  Yesterday was 220 when I woke up and 218 after the morning run yesterday.

Yesterday’s run was 4.5 miles (1 lap – as per the schedule – did not go over scheduled miles like I have been doing – must be training hard when doing just what was on the schedule seems like I am letting myself down?) in 40:08 in a cool rain.  Not a cold rain though which is nice, just cool.  Thinking of cold rains on a run makes me think of the half marathon portion of the 2010 Goofy Challenge – the Donald Duck half on the Saturday that year had snow, freezing rain and just plain cold rain and may be the worst run I have ever had.  I was feeling a bit run down and tired on just not feeling the running yesterday but then I saw another runner out wearing the Mickey / Disney World Marathon shirt from 2010 which perked me up – it put the cool rain in perspective and helped me break my mental barrier and push through the run.  I felt like I was running slow on the run but my time on the lap was actually respectable, which is good.

It was interesting to see yet another Disney World Marathon runner out there yesterday – that makes twice in the past month I have seen different runners out in my neighbourhood wearing runDisney paraphernalia.  These folks might have been from my neighbourhood directly or one of the nearby ones (considering the lengths training runs can get to) but it still is an interesting thing to look at statistically.  Winnipeg’s not a huge city but I wonder if there is a higher percentage per capita of runDisney participants from the city than other areas?  I can think of a lot worse reasons to use as an excuse to get out of Winnipeg in January than going and doing a race weekend in Disney World!

After I did my run yesterday, the wife and I decided we would do a bit of a road trip to Fargo to do some shopping and just to do something different.  It was a rainy day in town and neither of us really wanted to tackle the house work – so we packed up the kids and headed south.  We got some decent bargains on snow suits for the kids (winter is coming) and some decent prices on running shoes for myself and my wife.  There is a $30 difference in the US versus Canada prices for the shoes I wear to run without any sales (which we actually managed to catch as well) – usually if we can catch a decent sale and I buy a couple pairs the price differential is enough to pay for our gas for the trip.  Plus they seem to release a nicer colour palette of shoes in the US than they do in Canada for the type I wear – I don’t normally worry about what I look like when I run (because frankly at my size it is never going to look cool or be awe inspiring to watch) but putting on a butt ugly pair of runners before heading out on a cold morning can be soul crushing – a decent looking set of running shoes can actually give you a bit of push to get out the door.  They are going to feel the same when running obviously but the importance of that little extra push to get you moving on a cold, dark morning, when you would rather be in bed, can’t be overstated.

So between eating out after the kids’ swimming lessons on Friday night and then the road trip yesterday my weight is up a touch, which I expected.  I did watch what I was doing yesterday to make sure I didn’t oink on road snacks, etc but made sure to really enjoy supper out last night as it was a bit of cheat meal.  I should have worked that meal off this morning and my hope is to hit a new low again Thursday morning this week.

Run today was pretty good – 13.1 miles in 2:02:45 – felt a bit tired out there at first but things settled in for a solid slow run pace – in fact this is the fastest I have done this distance in a training run since I started pushing myself last year around this time.  I was kind of surprised as I felt that I was going a bit slow, and after the week of double runs and hard pushed race last weekend I expected to be slow as well.  But I finished feeling good and felt like I could keep going.  Awesome – I think that means the double runs are working and that I will need to continue them for a while.  So I will give this week a go and evaluate again next weekend to see if I continue another week after that.  That being said if something happens mid week that makes me need to re-evaluate earlier I will do so.

 

#trainingrun – 2.09 miles in 18:29 outside this morning – Sept 27, 2013 (Friday)

216.5 when I woke up – 216 after the morning run. Awesome!

No run tonight and just the short run this morning.  Kind of surprised that the run this morning was actually the fastest of the morning runs so far this week.  Considering the legs should be pretty drained after doing double run days 3 days in a row and also considering I still haven’t adapted to getting up earlier to run on weekdays, I certainly wasn’t expecting for it to go as well as it did.  My expectation was that today would be the slowest or at least 2nd slowest with the Thursday morning after medium long run on Wednesday being the slowest.

I wasn’t particularly pushing and kind of expected to be 3-4 minutes slower than I was – good for the confidence that.

No running tonight – just going to take it easy and let the legs rest a bit tonight and continue with the scheduled runs for the weekend.  I have 4.5 miles (1 lap) planned for tomorrow and 9 miles (2 laps) for Sunday but I am tempted to bump them both up a lap or 4.5 miles – it will depend on the weather and how tired I am at this point.

After I see how the runs go this weekend, I will evaluate the morning runs / double run days to see if I should continue it for another week.  I would like to do it 2 more weeks and then start the taper into the WFPS Half Marathon on October 19th.  Since I seemed to have adapted to the miles by Friday morning, I am expecting to continue at least one more week but I have a slight ache in my right knee sometimes that I need to watch – if I sit for too long it can ache a bit but if I move around it clears up.  It definitely needs to be watched but I don’t think it likely a big deal – my expectation is that it will be fine tomorrow.

 

#trainingrun – double run day – 4 miles in 30:18 at 1% incline tonight and 2.09 miles in 19:14 this morning – Sept 26, 2013 (Thursday)

215.5 when woke up and 217 after evening run and swim

Whoohoo – new low this morning for the weight – awesome!  Now I have to make sure I don’t screw it up.

Morning run was not too bad – 19:14 for 2.09 miles – the legs felt a bit dead and I was certainly tired but I’m not really sure at this point if it is the lack of sleep or the extra miles.  There was a bit of pain in my right knee but it was most likely due to the treadmill issue last night rather than the extra training.  Any walking during the day and the running tonight didn’t cause any issues so it doesn’t look like something I need to worry about but I will still watch it to make sure.

Evening run was a bit slow – mostly mental issues to sort through for the first few minutes making the full run a bit slow in the end but decent overall.  No walking at all, so did the 4 miles straight.  Started with 5 minutes at 7 mph, 5 minutes at 8 mph, 5 minutes at 8.5 mph, then rotated between 7, 8, 8.5 and 9 mph.  It was a decent run – not my fastest but after I worked through the mental game I was able to start pushing again and put in a few bursts of 9 mph and completed the 4 mph in 30:18.  Legs are still feeling good with no issues.

After the run I put in a half hour in the pool of floating around to help both stretch and rest the legs.

Overall I am feeling pretty good after 3 days of double runs – I’m a bit tired but at least part of that is from getting up about 45 minutes earlier than I’m used to and not getting to bed earlier enough to balance it out.  I will do the early morning run tomorrow before work and then my regular scheduled runs over the weekend and assess after that if I will continue the early morning and double runs next week.