Archive for September 2014

6 miles in 43:54 on treadmill – mini taper for Fort Garry Rotary Club Half Marathon continues

Wasn’t sure how this run was going to go tonight. 5 minutes before I planned to get on the treadmill I dropped my table edge on right on top of my right foot. Stung like a bugger and left a mark…

Luckily it did not seem to have any impacts on my run – I was able to maintain a solid 8-8.5 mph speed on the treadmill with only one 1 minute walk break at the 30 minute mark. When I hit the planned 5 mile mark, I decided to keep going and add one more mile in to push a bit more. Total of 6 miles in 43:54 at 1% incline. A very good solid run.

The mini taper is continuing for the Fort Garry Rotary Club Half Marathon on Sunday. The rest of the week is pretty light – I have 3 more runs planned before Sunday but they are all pretty short – just wanting to keep the legs stretched out really.

The race should be interesting – I think I am in better shape than I was for the WPS Half Marathon back in May where I set a new half marathon PR of 1:46:00. So I am hoping to be faster but anything can happen. It is a different course on Sunday from that PR course so that will play a factor (a few more hills to deal with) that might make me slower. But it is also my last race to get a faster time in for corral placement for the Dopey Challenge so that might drive me harder to balance out the hills…so hard to say. I will be going out to push fairly hard but I also don’t want to push so hard I hurt something – going to have to go for a strong balanced run.

Definitely should be interesting!

18 miles in 2:57:05 – taking it easy concentrating on a steady pace – and now a mini taper for FG Rotary half marathon next Sunday

Nice slow and steady 18.1 miles this morning – no drama although I really felt how slow it was!

That makes 38.1 miles in the last 4 days (48.1 this week) – the runs were broken up as 5 / 5 / 10 / 18 – so not too far off of a Dopey Challenge (3.1 / 6.2 / 13.1 / 26.2) and as this was my first official week of Dopey Challenge training this sets a good solid benchmark of where I am and I should be able to see progression as I go along over the next 3.5 months. This also gives me a good idea of where I am with regards to endurance – I am feeling very good and have energy in reserve today – makes me think I am trained up enough to complete a Dopey Challenge. That makes the next 3.5 months about getting faster and stronger. Knowing that takes a bit of the pressure off!

This week is a bit of a mini taper – I have my 13th half marathon next Sunday (the Fort Garry Rotary Club Half Marathon) and I want to make sure I am rested for it. I would like to beat my half PR (1:46:00) that I set back in May – this will be my last race I can use for timing for corral placement for the Dopey Challenge so getting a faster time to use for that would be nice as well. But I’m not going to beat myself up over it at this point – I have another half race in October that I can use to set a new PR if I really want to but right now my focus is staying healthy for the Dopey Challenge. I want to keep pushing and testing myself but I need to keep the drive under control so I don’t do something stupid and hurt myself!

Anyway – time to go play with the kids and relax!

5 miles in 37:25 without pushing too hard on the treadmill – 10 miles to go on Sat and 18 on Sun – conserving energy

Had a bit of delay getting started tonight – treadmill Go button wouldn’t work. Going to have to look at that but managed to disconnect the wire for the switch and jumper it so I could get going.

I decided to do a decent speed but not to push too hard. I pushed pretty well yesterday and I wanted to conserve some energy for planned 10 and 18 mile runs this weekend.

I most felt good through the run but my right knee was hurting a bit near the end. I’m going to have to watch that – it might be the shoes I was wearing. I will take a break from those shoes for a couple weeks and see if things clear up. If it does I will try them again to see if the issue comes back – if it does at that point then they go away. If the issue persists while I am on hiatus from those shoes than I can rule those out as the issue.

Good run though – 8 minutes at 7.5 mph, 11 minutes at 8 mph, 9 at 8.5, 2 at 9 to round out the first half hour – I then dropped down to 8 to finish out the last mile – giving me 5 miles in 37:25.

Well – time to rest so that I can get up in like 10 hours to run again…

5 miles in 33:58 – felt good – 2 years ago today I did 3.18 miles in 30 min – apparently I am improving

5 miles tonight – 33:58 on the treadmill with no walking – max speed was 10 mph and slowest was 8 mph. It felt very good with no issues with my knee or hamstrings. Nice!

For the heck of it I decided to check where I was 2 years ago on the same day – I did 3.18 miles in 30 minutes that night in 2012. That was my 4th run of my quest to get back in shape, that I started on September 5th, 2012. I was doing random runs the summer prior to that point but nothing on a plan and nothing tracked so it was not too bad a run for where I was but it shows how far I have come in 2 years.

For comparison I checked to see if I had a September 11th run from 2013 and I did! 7.42 miles in 1 hour.

That shows an interesting progression – 6.36 mph average in 2012, 7.42 mph average in 2013 and 8.83 mph average tonight. Good to know that the training is doing something!

10 miles in 1:11:10 – first double digit run on the treadmill in a while – felt pretty good!

Was just exhausted all day today – hectic day at work kicked off by an enthusiastic kazoo player at 6 this morning.

Plus I didn’t get a chance to get on the treadmill until late today so I wasn’t sure what I would be able to do. I figured I would at least try for 5 out of the 10 scheduled miles and see what would happen.

I was able to settle in fairly quickly and the first 5 miles were very strong – at that point I decided to keep going and push out the 10 miles. This is my first official Dopey Challenge 2015 training run according to my plan and I didn’t really want to start off on the wrong foot.

I was able to push pretty good and maintain a solid speed – I altered my pace quite a bit over the run though – I would start at a certain speed and bump it up 0.2 mph every minute until I was somewhere in the 9+ mph range and then I would back off again.

It felt good and I felt strong – I could feel some potential issues with my knee but no issues from my hamstrings, so it looks like I am healing up there. Excellent!

Now that I am officially in my Dopey Challenge training plan, I will have a rest day tomorrow before going into 4 days straight – Thursday and Friday will be short runs on the treadmill in the evening and Saturday and Sunday will be medium and long runs respectively outside.

I am quite interested to see how I handle the 4 day stretch – I have had a few stretches of 4 days or longer through the summer but they usually didn’t have such a long run involved. So it should be interesting!