Archive for May 2015

10 miles in 97:11 on the treadmill – stronger than expected, felt good!

I was kind of dreading getting on the treadmill today but I knew I needed to get it done if just as a mood enhancer!

I started off relatively easy figuring I would need to conserve my strength – I started with 20 minutes at 7.2 mph then did 20 minutes at 7.4 mph before stopping to walk for a minute.

At this point I was a touch bored and wasn’t even to the halfway point of the run. Time to pick it up! I did 9 mph for a minute, backed off to 7.6 for few minutes then hit 9 for another minute. From there I bumped it up to 8 mph for several minutes, then 8.2 and 8.4 mph until I hit the hour (7.55 miles at the hour mark).

I then did another minute of walking before going for 4 minutes at 8, 5 minutes at 7.5 and then settling in at 8 mph for the last 9+ minutes.

Overall the run felt pretty good – very exhausting though, it was definitely a hard push but I can see there is still a spark there that I should be able to nurture to get back to where I want to be.

So the run certainly enhanced my mood a bit!

Washed the dogs, fixed 2 faucets, patched some drywall and ran 5 miles in 36:16 on the treadmill – productive night!

The pups were pretty stinky tonight so before I did anything I had to get that sorted out! Washed the 2 of them with our daughter and did not make nearly the mess I expected to! Gotta love a nice clean, fluffy puppy.

It’s a good thing their cute though since they chewed up the drywall on one corner in the kitchen. So had to fix that.

Also found while washing the dogs that we had a leaky tap in that bathroom and one of the other bathrooms had a tap you had to be careful with otherwise you would find it dripping. That needs to be fixed too…

Trip to the hardware store to grab the parts and spackle and then home to get everything sorted out.

Then bedtime story for the girl, and then the wife and our son got home from his music lessons and got him tucked in.

Finally time for a breather and a chance to get the run in for the night! Pretty late by this point so I decided to swap tomorrow’s 5 miler speed run with tonight’s 10 miler. Should have lots more time tomorrow to get the 10 in!

Lungs were still feeling a bit chunky from the cold but things are definitely mending so I decided I would hammer pretty hard at the start and see how things went. If I had to back off then so be it but if I didn’t the fast run would do me a world of good.

Started out with a minute at 7 mph and then bumped up to 9 mph for a minute. That minute was tough but I still hadn’t oxygenated properly yet so I didn’t give up and tried a minute at 7 again before bumping up to 9 again…success! Still tougher than it used to be but was able to sustain and get 2 minutes in at 9. At that point I started 5 minute cycles that went 7-9-7-9-9 for a while and then occasionally through in 3 minutes at 9. Around the 20 minute mark I was doing a minute at 7 followed by 2 minutes at 9. At the half hour mark I had to walk for a minute but then I hit it hard again finishing out the 5 miles in 36:16. A very decent time and one I am quite happy to see.

Lots of rebuilding to do still but I apparently can still do some speed work so I will keep pushing at that as I start testing to see what I still have for endurance. I have that 10 miler going tomorrow and then a 13.1 training run on Saturday and a 20+ on Sunday if I can pull it off. If I can make it happen it will give me my first 50+ mile week in many months. So fingers crossed there.

Again, stay tuned!

 

5 miles tonight in 37:27- pretty decent run as I start to recover from the cold. Less than 4 weeks until Manitoba Marathon!

So it has been a few days since I last posted – I did put up my various runs on twitter but I should get them up here on the blog as well!

Saturday May 23rd – 4.45 miles in 40:22 outside – very warm and sunny – so different from the week before! Definitely felt the heat though even though I ran fairly early.

Sunday May 24th – 4.45 miles in 39:07 outside – still quite warm but I did better with the heat today. I had intended a 20 miler today but had to let it go because I couldn’t get the coughs to stop long enough. 4 weeks from 24th is the Manitoba Marathon – I am not ready. I haven’t done anything longer than a half in a couple months between being brought down pretty hard back in April and then this cold over the last week. I am going to have to push for consistency over the next few weeks to get as good a base going as I can!

Tuesday May 26th – 5 miles in 37:27 on the treadmill – pushed fairly hard tonight even though I was feeling pretty burnt out. I put in some decent pushes of sustained speed – I hit 9 mph a few times with a maximum of 3 minutes at one point.

Beyond the running we also have the backyard swimming pool open and I have been taking advantage of that. Something like 8-10 hours in the pool overall over the weekend splashing around which should help the legs a bit.

I also have started ramping in swimming pool resistance exercises for upper body strength and to help a bit with cardiovascular strength as well. You can do pool resistance exercises faster than you can with free weights or machines with much less impact to the joints – this lets you get in a bit of a cardio workout on top of strengthening benefits.

I tend to do 3 sets of exercises back to back which helps with endurance as well.

While doing these exercises I am holding resistance increasing handheld “dumbbells”.

One of the nice things about swimming pool resistance exercises is that you can target opposite muscle sets as part of the same exercise. For example I do an exercise that mimics bicep curls in one direction and then triceps extensions in the other. Ends up being more efficient working the major muscle groups – there will be a limitation on how strong you can get with these methods (much like body weight resistance exercises) but I am not out to build bulk or mass at this point.

So I end up doing sets of 3 different exercise combinations for 25 repetitions each with no breaks, and I do them quickly enough that I end breathing pretty heavy by the end of the last set of exercises.

I work the chest and upper back in one set, the biceps and triceps in another (as mentioned above) and then the third set targets the shoulders and lats.

Combining this with my chin ups, dips and push ups every day should help build / maintain some solid upper body strength.

I will be taking advantage of the pool even more as I go along to add in deep water running to reduce some of the strain on my legs. I have signed up for the 12 hour Lemming Loop again for the beginning of October and beyond doing lots of multi-hour long runs I should be able to add in the deep water running to multi-task while hanging with the family in the pool.

Anyway – bit of a rambling post for the night. But long story short – coming off this cold and starting to feel healthy and I am going to start pushing hard to get back to where I want to be!

Stay tuned…

5 miles tonight in 36:50 – started out figuring I would end up walking but surprised myself

It has been a few days since I posted so a bit of recap to start:

– ran 10.1 miles outside Saturday morning with some great weather.

– weather turned by Saturday night and we got snow, ice and very high winds (strong enough to knock one of the puppies over when a gust caught him) lasting through until late Monday. Between that and not feeling very good I didn’t get in my long run on Sunday.

– Plague running through the family and missed my Tuesday night run as well – NyQuil and treadmill running is probably not the safest combination.

– Wednesday night I got the timing right with the cold meds and found a window where I could breath and felt safe being on the treadmill. Got in 7.03 miles in an hour.

And that brings us to tonight – pretty tired and burnt out still from the cold but feeling much better. No cold meds since this morning! I really didn’t feel like I was going to be able handle running tonight but I forced myself to get changed to at least try a strong walk on the treadmill, with the hope that I might get the blood flowing and get some running in.

Once I stood on the treadmill though I decided I should at least start with a bit of a run and if it wasn’t working then I would walk and know I tried. So I started off with a minute at 7 mph which felt surprisingly good. Bumped it up to 7.5 mph and still felt good after a couple minutes. Ok. Bumped it again to 8 mph and was able to sustain that for several minutes….was not expecting that. Try once more up to 9 mph and was able to hold that for a minute before backing off to 8 again. …Ok – I guess I’m running – push for the full 5 miles and let’s see what happens.

In the end I did do 2 minutes of walking in there but hit some very good speeds for a minute or 2 at a time and finished out the 5 miles in 36:50.

I am quite happy with that. Very tired, but quite happy.

10 miles tonight in 78:09 on the treadmill – a very good push. Had to swap last night and tonight’s runs to make sure I got them both in.

With various things going on last night I realized I wasn’t going to be able to get in the planned 10 miler – so I made the call to do tonight’s 5 miler yesterday and then do the 10 tonight.

That plan worked out pretty well – I did the 5 miler last night in 36:19 putting in some good speed work with intervals. I am pretty happy with that run – gives me hope!

Tonight’s 10 was a bit tough though. I started out trying to watch some shows but I realized I just couldn’t make myself sustain a steady pace while listening to dialogue. So after about 2 miles I switched to watching marathon videos and listening to music. Things still felt wrong though and I realized I needed to change my shoes. I had decided to wear my Hoka One One Cliftons but with the bounce on the treadmill and the cushion in the shoes I realized I was losing too much power and it was taking way too much effort to sustain my pace. So I switched to my Nike Pegasus 31s (which I don’t enjoy running in as much as the Pegasus 30s or the Hoka Cliftons) which have much less bounce. The result was I could actually sustain a pace!

Even with those 2 changes it was tough to push through but I got it done in a decent time. I’m glad I got it done!

And now I just keep continuing to rebuild my foundation.