Archive for April 2014

6.7 miles in 51:43 @ 1% – and with that I make it 175 miles for April – 1 more training run before WPS half marathon on Sunday

A good solid run tonight – right knee wasn’t happy for a bit in the middle of the run but seemed to settle out. I will have to watch that on the run tomorrow to make sure I don’t aggravate it before the WPS Half Marathon on Sunday. The shoes I am currently using on the treadmill are at just over 320 miles and my last set I replaced at around 350 miles – so these shoes might be about done but I was hoping to get a few more weeks on the treadmill out of them. I have another treadmill set that are broken in as well so I might try them tomorrow night and see if that helps the knee any. If it does then my current set are done and I continue on with the backup pair. I guess I will see tomorrow.

I did the run tonight at 7.5 mph for the first half hour, then did a 1 minute walk and then went into intervals alternating between 7.5 and 9 mph. Solid time of 51:43 for 6.7 miles.

That puts me at 175 miles for April – 25 miles less than March but I am only 3 miles less than scheduled for the month. So the difference is just due to how the schedule worked out and not because I was slacking off.

So far things are looking good for my first race of the spring on Sunday (the WPS Half Marathon). I’m still not sure how fast I will be but have no worries about finishing.  Looking forward to seeing where I am in a race situation!

5 miles in 34:46 @ 1%- I’m going to feel that in the morning! 4 days til my 1st race of the spring #wpshalfmarathon!

Wasn’t sure what was going to happen tonight on the treadmill. I got on with a sore back and a headache…after about 5 minutes both of those worries were gone. Whoohoo!

I did my version of intervals tonight – 1 minute at a slower speed, 1 minute at a faster speed, 1 minute back at the slower speed and 2 minutes at the faster speed for a total of 5 minutes. Then repeat with no breaks. I picked the “slow speed” tonight to be 7.5 mph which was still a decent push and the fast speed to 9 mph. After 2 of these cycles I started bumping how fast the fast speed was by 0.1 mph each time I went fast. In the end I hit 10 mph for the last 1:46. A very solid run and possibly the fastest I have done a 5 miler in a long time.

And now there are just two more runs to go this week before the Run at the Ridge Family 2k on Saturday with my wife and kids. Should be fun – going to let the boy (almost 8) run full tilt and see what happens. I will drift along behind in case he has any issues. My wife and daughter (5.5) will run together and probably be back a little ways. My daughter is super pumped because my wife is making her a running skirt. After the run there is a family breakfast that the kids enjoyed last year too, so I’m actually looking forward to the whole thing.

That should also be a nice little stress relief and leg stretch before the Winnipeg Police Service Half Marathon on Sunday. I still don’t know where that race is going to fall – I still want to beat my PR of 1:46:11 but I would also be happy to come close to my top run from last fall of 1:47:14. Getting nervous at this point but it should be good.

19.5 miles in 3:05:40 – Solid run – none of the issues I had yesterday reappeared – fhew!

I did however forget to put on nipple protectors…ouch.

I also forgot to charge my Garmin yesterday and it died on me a little over 2 hours in.  I run a running tracking app on my phone when I run as well as a back up but it is not as fast to check on the run.  So I ended up taking a guess on how far I still needed to go and figured out when I got home that I missed by half a mile.  Not awful and I was definitely still feeling good so that half mile wouldn’t have been an issue to do…but still a lesson to myself to keep the Garmin charged.  Now that I can actually run outside I have to retrain myself on that.

Other than that the run was pretty decent.  I did get a later start than I wanted but as I didn’t have any other pressing obligations this morning it didn’t cause me any grief.  I made sure to eat before the run – something simple – peanut butter toast and then for fuel on the run I had a bottle of Gatorade and a bottle of flat Coke. I also tried some spirulina algae tablets at 1 hour and at 2 hours in.  The spirulina seemed to help give some extra energy although the tablets I grabbed are a bit big to swallow easily on the run with a dry throat. I can see where the EnergyBits form factor of the tiny little tablets would be a major plus when running.

I ran 4 laps around the neighborhood (4 X 4.37 = approx 17.5 miles) and then finished out the remaining miles out and back in the neighborhood. The Garmin watch died shortly after I was done the 3rd lap so I don’t really know how fast the 4th lap was but from the 3 I timed the last one was the fastest. That tracks with how I was feeling – the first lap was pretty rough to get moving plus I had some nervousness around the distance planned for the day, especially with how I was feeling yesterday. By the second lap I had settled in and by the 3rd I was able to push and feel good. Judging by the chart in the phone’s gps app the 4th lap might have been faster still but I’m not really sure.

In the end a run that was good for my confidence for sure. If I extrapolate out the speed I would be just a touch better than my marathon PR. Considering I wasn’t trying to push for speed and I wasn’t in a race setting to get amped up, I think I am in a good position already for the Manitoba Marathon coming up on Father’s Day in 6 weeks!

10.1 miles in 1:31:46 – fought a headache and nausea most of the run – but at least my knee felt good

Woke up with a headache, which is never a good thing – also felt a couple stomach twinges that I chalked up to being hungry.  So I popped a couple Tylenol to take care of the headache, had a quick snack and headed out to run figuring both the head and stomach were sorted.

The headache never did fully clear up which slowed me down, but not nearly as much as the nausea I had off and on for a good chunk of the last 4 miles. I still finished up the 10 miles I had scheduled but it was not quick or pleasant. Too bad really, because even though it was cooler out it was still a nice sunny morning which usually gives me a good run.

One positive thing was my right knee that gave me some trouble yesterday on my rest day didn’t act up at all during the run today.

So in the end I pulled out 10.1 miles in 1:31:46 – solid run considering how I was feeling.

I have been home for about an hour now and have had a good simple, easy on the system breakfast and some extra liquid and the headache has settled into the background but the nausea still keeps coming back. So it looks like I might have caught something.  That is not a pleasant thought – I really don’t want to miss my scheduled 20 miler tomorrow and I want to keep the consistency up with the Winnipeg Police Service (WPS) half marathon being next Sunday!

I am going to go lay down on the couch for a bit and rest to see if things settle out once the body digests breakfast. I will have to try to stay on the positive side too – if I did catch something that takes me down for a couple days I can count that as an enforced taper going into the WPS half marathon.

5 miles in 36:21 @ 1% – rough start to the run but managed to pull it out and get a decent run in

Definitely a hard start to the run tonight – not much energy in my legs and my right knee was not pleased about something. It was bad enough I contemplated cutting the run short but after about a mile and a half I managed to get things to settle down so I continued on and started pushing harder.

That first 1.5 miles was relatively slow then but I was able to ramp things up and finish with a very solid time for 5 miles.  Total of 36:21.