Another Good Run!

I debated running today. My quads were feeling it a little from yesterday. I walked a little with high knees and everything felt fine. Then I sat down for an hour and my quads were feeing it again. The plan was 4 miles easy. As usual, I had to force myself to keep it slow the first mile. The second half of mile 1 was a little incline so it was easy to keep that half slow. The first half of mile 2 continued the same incline. For miles 2 and 3 I just worked on keeping it easy. The final mile I pushed a little but easy enough I kept my breathing at 3/3. It probably would have been more comfortable with 3/2 in the second half but I kept it just "easy" enough to maintain 3/3.

Sunday, November 28, 2021 - 8:37 AM

I Am Moving (Pun Intended) In The Right Direction!

This morning is the first time my pace averaged under 11 minutes per mile since July 10, 2020. I have been upset about running so slowly. I didn't realize how slow I have been for such a long time. I feel much better now! I posted the details of that run under the details of today's run.

Main differences:

• Today I had a slower cadence and a longer stride
• Today my Ground Contact Time Balance looks worse, but all other runs in November were close to 50/50.
• Today my Ground Contact Time was 8 ms longer (8/1000 of a second). It's been around 330 for the rest of November.

Saturday, November 27, 2021 - 7:35 AM

Friday, July 10, 2020 - 7:41 AM

I Am Still Here!

I haven't posted since the 18th. The image below summarizes my running from the 18th until today (Thanksgiving). 

Yesterday's pace does not look so good.

Hear are my notes:

iFIT Live Dana Point Turkey Trot 5K. Trainer ran at constant 4.8 MPH. I did mine 1 mile with the trainer and slowed the remainder with run/walk. That's why my distance isn't 3.1 miles. - 2.0 lbs. Treadmill.

Long story short. I just wanted to burn calories so I took it easy (including lots of walking).

I know it's hard to read, but you get the idea.

I ended up taking a rest day yesterday. I was feeling blah this morning so I took the day off of work. Since I felt better a couple hours later, I decided to go on a run - 4 easy miles, slow but easy. My going easy impacts two important things - cadence (low) and stride length (short). I can increase stride cadence by just turning over my legs faster - that has a greater impact on my heart rate than tiring my legs. I suspect it will also increate my stride length. I think lifting my knees more should increase  my stride length. I know for sure it increases my pace dramatically. Either that or I am also increasing my cadence when I lift my knees more. I am not talking about doing high knees. My easy runs are more like shuffling with minimal strain/use of my leg muscles.

Thursday, November 18, 2021 - 7:34 AM

Back To My Roots

 Finally a good run. I was well rested and had to force myself to slow my pace at the beginning. When I wrote my last post, I figured my next run (today) would be 3 miles. When I decided the route, I was thinking 3 to 3.5 miles. I ended up running 3.5 miles. I did 3x3 breathing the entire run so I could have easily done 4 miles but I am taking it easy. As of now, I plan on running tomorrow but I won't know for sure until then.

Tuesday, November 16, 2021 - 2:55 PM

That Was Easy - Not!

The goal today was to follow the plan. The third interval was tough but not as bad at the third interval yesterday. It was 12.7 degrees cooler today but I only had 15 hours between my run yesterday and today. My pace was slow and my cadence was low but I tried to keep a good running form. My heart rate was about there I wanted it to be - probably averaging in the mid 130's overall.

I'm not going to lie - I am not happy with my pace. The plan calls for today's run to be completed two more times. I am seriously considering repeating it more than that with the goal of the run getting easier and faster. After the 1.8x3's are done the plan changes to 2.7x2.

I have a feeling it's a better idea to get faster at shorter distances than it is to get faster at longer distances. I have to keep in mind that I need to average 8:47 (3:50:00) to qualify for Boston. I would prefer 3:30:00 which is 8:01 and what I really want is sub 3 hour which is under 6:52.

Another option is to tough it out until I get to running for 50 minutes then I transition to the General Build plan. One of the goals of the General Build plan is "to build fitness level to a seamless hand-off to one of my race-specific plans" at which point I could transition to a 5K or 10K Palladino Power Project plan. Those plans would definitely help on my speed.

I have a very long way to go but I want to make sure I have a good foundation.

Friday, November 12, 2021 - 6:09 AM

It's Hot Out There!

I didn't want to run today - just didn't feel like it. I figured since I pulled that card yesterday that I should get out there. My run was lousy! It was just too hot. The only reason I made it as far as I did was I was mostly in the shade and it was a little windy. Body permitting, I plan on running at 6:30 tomorrow morning. Had I completed the 4 x 1.2 miles today the plan for tomorrow would be 3 x 1.8 miles with 0.1 walking in between. I am not going to think about it until I wake up tomorrow. I am still glad I ran today because there is always a chance I won't feel like running tomorrow. Honestly, I am working on it.

Thursday, November 11, 2021 - 3:04 PM