Archive for September 2013

#trainingrun – double run day – 7.5 miles in 1 hour at 1% tonight and 2.09 miles in 19:06 this morning – Sept 25, 2013 (Wednesday)

216.5 this morning and 216.5 after the run this evening.

Weight is looking better – looks like should hit a new low tomorrow morning, well unless I eat a whole cake tonight or something – surprisingly no cravings for sugar though so that is a big positive!

Run this morning was a touch slower than yesterday but still felt really good – although I couldn’t figure out what the hell the noise was about 6 am this morning…turns out it was my alarm but it took longer than it should have to register in brain.  Was very nice out as well so it was nice to get out and get some fresh air while stretching my legs.

Tonight, I started with a 0.16 mile walk in 2.5 minutes at 10% incline as a warm up.  The actual run was very good for the first half hour – 16 minutes at 7.5 mph, 1 minute walk and then 13 minutes at 8 mph.  During the second half I was still on track for over 7.5 miles in the hour I had set for myself but then the treadmill breaker tripped at about 43 minutes in.  I must have done a funny step or something to trigger the breaker trip because once I reset it the belt kept wanting to drift to the left side of the deck and I had to pause the run a few times to try to adjust the belt and I think I got it back to normal by the end but it broke up the last couple miles – so while the 7.5 miles happened in 60 minutes it was probably closer to 62-64 minutes in real time.  Oh well – the fun of a treadmill.  Felt good after though so that is nice – so far things seem to be going well with the double runs.

#trainingrun – 4.03 miles in 30 min at 1% incline – felt pretty strong – also did a morning run today – Sept 24, 2013 (Tuesday)

219.5 this morning when I woke up and 218 after evening run.

I tried something different today.

I have been thinking for a little while that I need to do something to shake up my weight and getting it moving in the proper direction a little quicker.  Besides a few weak moments and a few meals eaten out in the past couple weeks my weight has been moving generally in the right direction but not as quickly as I would like.  I also wanted to look at starting to push up the miles but it would be very difficult to add extra time to my evening runs right now with various family responsibilities.

To take a shot at tackling both of these things I decided to give double runs a shot.  My plan is to do short (just over 2 miles) runs in the morning before work and continue following the remainder of the training plan with evening and weekend runs.

I don’t fully have the plan worked out yet and it will have to be pretty fluid as I watch to see how I am feeling physically and mentally.  Physically I have watch for aches and pains that don’t go away because they will give me a warning of possible injuries coming and if this causes an injury then the concept was a mistake.  I will have to watch for exhaustion as well – if my body won’t let me push hard on speed days or if I am dragging too bad on long run days I will need to back off.  Mental exhaustion will be something to be wary of too – it could potentially start to feel like all I am doing is running and that could lead to burn out pretty darned quick.

So current plan is to do the just over 2 mile runs outside in the morning Monday through Friday before work and then treadmill work Tuesday, Wednesday and Thursday in the evening and then morning runs outside on Saturday and Sunday with Sunday being the long runs.  My main plan is the Tues-Thurs treadmill runs and the Sat and Sun outdoor runs so if the morning runs during the week start to impact my ability to follow the plan on those other runs then the morning runs will need to be eliminated or adjusted.  If I do have to make a change I would probably look at shutting down either Monday and Friday morning runs to give the 2 rest days or Monday and Tuesday morning runs to give a rest day and providing a longer breaker before the speed work on Tuesday night.  The first real test will be tomorrow morning…we’ll see if the alarm clock ends up through the wall or if I end up on the road!

So this morning took some convincing but I got out there and did 2.09 miles in 18:33 – it felt pretty good even though I was pretty tired.  It was dark out there and I’m not used to running outside in the dark so I may have to look at making sure I am wearing enough light coloured clothing and maybe some reflective stuff.  Pretty quiet out there though and it was very peaceful – it was also nice to not run with the Garmin watch on my wrist reminding me of my speed – without it on I was able to just go with how I felt and still did decent for that time of the morning!

It was unseasonably warm today so I was able to get in the pool for about an hour after work / before supper and did 4 sets of resistance exercises while I was in there.  Also got a bunch of additional exercise throwing our daughter around the pool – throwing her over my head, throwing her like a ball (her idea) and throwing her like a spear (no really, her idea – she’s kind of crazy).

After supper we had a bunch of shopping to do with a lot of walking.  By the time we got home and the kids to bed it was getting later than I typically like to get on the treadmill but I knew I had to give it a go so I sucked it up and got going.

I figured I would have a bit of rough run due to the morning run, time in the pool and lots of walking while shopping but in the end it was a pretty good run.  4.03 miles in 30 minutes after a 2.5 minute warm up at 10% incline.  Not my fastest 30 minute run but faster than any of my equivalent runs last week which was a bit of surprise.  I did the first 15 minutes by alternating 1 minute periods at 7 mph with 2 min periods at 9 mph – I then did a minute of walking and then went into cycles of 1 min at 9 mph and 1 min at 7 mph.  Cycles fell with the last minute being 7 mph so I bumped the last 30 seconds to 9 mph to finish strong.  It felt pretty good and I was rarely tempted to cheat by grabbing the hand holds so all in all it was a pretty good run.  So after one day it looks the double runs are ok…?  Probably too early to decide

#trainingrun – easy 2 miles in 17:11 at 1% incline – felt fantastic – Sept 23rd, 2013 (Monday)

219.5 when I woke up this morning and 221 after the evening run

Weight was up a bit today probably from overcompensating for the calories burnt in the race yesterday – will have to watch that and get back on track – I’m sure things will be back to normal tomorrow.

I wanted to do a quick and easy run tonight to stretch out the legs and make sure I didn’t do any damage over the weekend.  Run felt fantastic – ran a straight and steady 7 mph at 1% incline with no struggles, was able to just let the legs move and the mind wander.  As I got near the end of the 2 miles I was very tempted to just keep going but the idea for tonight wasn’t to pack on the miles so I made myself stop and hit the shower.

Very happy with the run and how I am feeling – says that my training has got my body to the point where it can handle the training miles and the distance well.  It also shows that I can recover quickly…which will be important when I get into the serious miles for the Goofy Challenge training.  Possibly most important of all is that I was mentally into the run – could have gone the other way with missing my half marathon PR by 99 seconds yesterday but I seem mentally ready for another 4 hard weeks of training.


Magic Monday Memory post up on sister site

So I am starting to figure out what to write about on our sister site – one of the things I am looking at is grabbing a picture every Monday from one of trips to Disney World and writing something quick about why the picture means something and what kinds of memories the picture brings up.

I have put up a couple now and I’m still finding my path on them but thought I would point any visitors to this site over there to check them out.  Any comments welcome!

Fort Garry Rotary half marathon – 1:47:50 chip (corrected) – 15/31 in gender age group – 39/86 males – 48/177 overall

Correction – I originally had 1:47:45 as my official chip time – looks like I read the site incorrect and it was actually 1:47:50 (rest of the stuff in the title of the post are correct) – that has been corrected below and all the math that goes with it.

Official time was about 1 seconds faster than my unofficial number I fired up to twitter earlier.  1:47:50 chip – 15/31 in gender age group – 39/86 males – 48/177 overall

It was a nice clear morning but a bit chilly – cold enough that I had a long sleeve shirt under my standard running shirt and wore gloves.  By the end it was warm enough I wouldn’t have needed either item but it felt better at the starting line having them.

My worries about possible disorganization due to the delay in getting out packet pickup information were unfounded.  The race went well – in fact it started ahead of schedule from what I could tell.

Prior to the race they had several port-a-potties available – some designated solely female.  In the starting area they had the dry clothing drop off and a tent for with some heaters going to help keep the runners warm.  They also had some music playing to help get everyone energized.

There were 4 corals broken up by expected finish time – I was in the second coral.  First coral had the fastest runners (bibs 1-25), the second coral was the next 25 runners, 3rd coral was I think the next 50 and then everyone remaining was in the last coral.  They must have done a pretty good job sorting the corals out and assigning bib numbers because I had bib 49 and placed 48th.

The course was well marked and there were many volunteers on the course to help direct the runners to make sure they didn’t head down the wrong side streets.  Overall the volunteers did an excellent job cheering people on and directing them where they needed to go.

There were a couple rough patches of road on the course but as the course wasn’t crowded it was easy to move away from those areas and get around them.

The race provided some nice residential and park scenery and was mostly a level course – there were couple spots where runners had to do some hills to get on the bridge over the river or run under an overhead road bridge but overall it was flat.

The course had mile markers every mile on the side of the road and painted 5km multiples right on the road.  I found these to be a great asset to let me hit the lap button every marker to see how I was doing for time.  It also helped assure me that my Garmin was basically on track for distance too.

The water stops seemed to be well placed and had lots of water – I did seem to have an issue though finding Gatorade – I only managed to get 2 cups through the race – this might have been my issue as I had headphones on and didn’t hear what they were calling out so I might have been missing who had the Gatorade and who didn’t.  I think a bit more Gatorade might have help a few rough patches I had – I will have to pay more attention at water stops in the future.

After the race they had a massage tent (which I didn’t use), refreshments of water, Gatorade, chocolate milk, bananas, bagels, cookies and soup.  I only had a cookie and a chocolate milk but they appeared to have more than enough to provide for all the runners.

For how I did – I am basically happy with what I have done – it is a new 2nd best for me and is only 1:39 (99 seconds) short of my personal best and it showed an improvement of 2:04 over the Run for Diabetes Research half marathon from 3 weeks ago.  This gives me hope that with continued focused training and weight loss, I will be able to catch my personal best on the Winnipeg Fire and Paramedic Services half marathon on October 19th (just under 4 weeks away).

Because of the mile markers I was able to do some deeper analysis on my pace and relate that to how I was feeling and what I was thinking about at the time.  First mile was way too fast at 7:25 (definitely didn’t “go out slow to conserve energy”), second mile was better at 7:54 and then I settled in to averaging around 8:10 for the next 3 miles.  After that my pace slowed down to just over 8:20 for 3 miles – I think this was mostly as I was around the half way mark to the hour mark as I tried to figure out if I could hit my PR or not and I think it must have clicked there that it was possible but pretty tough to do at that point.  Between miles 8 and 10 though I got things to click again as I pushed through it and got my average pace back up around 8:10 for a few miles but a longer walk break at a water stop brought my mile 11 down to 8:42 and pretty close to put a nail in the coffin for the PR but I managed to go a bit quicker for mile 12 at 8:32 but still wasn’t go fast enough and I had to get my head back in it for the finish.  So mile 13 I pushed on and got back down to 8:11 and kept about the same pace or a little better for the last 0.1 miles.  I didn’t have anything left for a big sprint at the finish but still push hard.

Right now I am feeling pretty good – no injuries or anything to deal with so came through unscathed for sure.  There were definitely a few spots where I could have gotten my speed down lower (mostly by pushing a bit harder and probably getting more Gatorade or something in me for fuel than I did).  In the end though I think I could have gotten really close to my personal best but a few minor tactical errors added up and cost me.  But if I learn from them then I should be ok to make in on my next half with a hard drive.

My weight is another item to look at – I was 219 this morning which is 4 pounds down from where it was when I did the Run for Diabetes Research 3 weeks ago but it should have been lower (215-216) and those extra few pounds down would have helped too.

I was also probably carrying too much stuff too – I didn’t use my water bottle at all from my belt – that is probably a couple pounds I didn’t need to carry with me especially in the cooler temperatures (I don’t even take a water bottle with me on training runs outside at that distance most of the time) – so I think on the next race the bottle will get left behind.  Or possibly replaced with an electrolyte drink or more Coke.

I brought 2 fuel belt bottles with me with Coke in them and I used those but probably started too late at sucking on those.  I might look at bringing 4 of those instead of 2 plus a liter of water.  I am more likely to drink the Coke and it would give me an added boost and provide an energy buffer if I miss the Gatorade at the water stops again.

I also ran with no other fuel – no candies or gels or anything like that so that was good – but I was carrying a bunch that while they don’t weigh much are just one extra thing to carry around.

And then there is the weight around my belly – I need to get the weight loss moving faster again with the hope of being down around another 5-10 pounds for the next race in 4 weeks.  This is definitely possible but will need to be done carefully on top of the training.

Over the next few days I will also need to decide if I keep on with what I have been doing with training for these 2 halves (with lots of speed work) or if I back off a bit of the speed work for longer distance runs as training for the Goofy starts to get real.  Decision still needs to be made on the direction to take there.