Feeds:
Posts
Comments

Posts Tagged ‘Long run and short run’


The past week or so has been good for running, though in a weird sort of way.  I thought I’d relate my week to you all because as I reflect on it, I realize it’s time to take down my shingle as a “newbie“.  I write this to encourage anyone that can still safely and proudly display their shingle as a “newbie” runner, cyclist, or triathlete.

It’s February in North Texas and that means I am completely ready for Spring to be sprung, but the weather just doesn’t cooperate.  We go from warm humid days to freezing and raining overnight, it seems.  It can make one’s planning for morning run preparations quite difficult.  In addition, I usually try to ride early on Saturday mornings right now, but have found that below about 40 degreesF is just too cold. So, what to do?

Last week, I got in a full four days of running as is my usual bent.  On Thursday, it was the coolest of the week, I think.  I had to run a four miler to finish out the week and thought I’d run an old route I used to run.  It has a few hills and I discovered via an achilles problem that it’s not good to run hills every day.  But, my usual route is so flat and boring I just needed the change.

Being a cool morning, I could take out fairly quickly but figured I’d lose it pretty soon.  I’ve been working on pacing since last Fall during marathon training.  I’ve always tried to run by feel, but have found out that I can get lazy.  If my fitness, distance, and time is going to improve, I need to keep my pace in a range that keeps my body challenged.  So, I’ve been working on finding a pace that is comfortable, but at the edge.  It’s a bit like threshold running, but without going quite that far.  I am doing this so that I keep my pace improving as my fitness improves, and that I don’t get lazy.

This was a good morning for that.  I know that if I feel myself speeding up during a run and that it’s not correspondingly hard, then I am doing well.  On that morning, despite the cold and the hills, I was speeding up.  During the last mile, I was wondering if I would break a goal of mine, 4 miles in under 45 minutes.  For the longest time, I’ve been a 50 minute 4-miler.  During the last half-mile, I did my best to run nearly as fast as I could.  My final time was a little over 44 minutes.  Just a little over an 11-minute mile average.

This week, I was hopeful for a full week of running, but the weatherman wasn’t.  After two good days, I had to stay home on the trainer for Wednesday and Thursday because of cold and rain.  Although, the weatherman’s doom and gloom forecast for Thursday morning was behind schedule and I could have run.  Since Saturday was forecast to be sunny but cold in the morning, I thought I would console my missed runs with a real long run.  Cycling down near freezing is just uncomfortable to me and running is doable. I planned an 8-miler, longest run since December.

The first three or four miles seemed normal for this distance, but that was probably the hills.  At about 3.5 miles, I hit a flat spot that holds for a while.  I felt that same increasing pace again.  I was able to hold it and it was doing fine.  I was expecting to see another 11-minute or so average.  Imaging my surprise when I finished out and looked at the Strava reading: 1:30:29 and a 10:30-ish AVERAGE pace.  I cannot ever remember or believe I could have run this distance that quickly.

No it’s not real fast, relatively.  Yet, for me it’s speedy.  It hasn’t been that long since I was just doing 13 minute miles and if I had a really good day, it might be a 12:30. So, 11’s and 10’s of any sort seem like I’m burning rubber.  I guess after four and a half years of running, I might better quit considering myself a beginning runner.

Someone I know that just started a fitness regimen recently asked me, “How do you run for 26.2 miles?”  They couldn’t imagine running that far because it hurt so much to run just a little.  Well, when I started, it hurt then too.  But, I didn’t quit.  I adjusted and my body adjusted also.  If we keep going our body will continue to improve and prepare itself to improve even further.  But, we also have to watch out for plateaus where we become content with what we have done and forget to continue to improve.  If you’re a beginner or a “newbie”, then be proud you are.  Carry that title with honor and just keep going.  Tell yourself that one day, you will have to take that title down and put up a new one.  But, until then, even though it’s just a cliche’, you’re lapping everyone still on the couch.  You’re a runner.  You’re a cyclist.  You’re a triathlete.  Those are much better titles and having beginner beside them is no problem.  Happy running or cycling!  Remember, Spring will be here soon.

Advertisements

Read Full Post »


2012 MetroPCS Dallas Marathon Finisher's medal

2012 MetroPCS Dallas Marathon Finisher’s medal

Yep, here it is folks.  Another runner that I follow on Twitter posted this pic of the finisher’s medal for this year’s MetroPCS Dallas Marathon.  I finished my last long run yesterday for my training plan and only have a few short easy runs and some rest days before race day on December 9th.

In addition to getting ready for this race and thinking back over all the training I’ve done, I thought some this week about my cross-training.  After having several injuries mostly relating to over-used or inflamed muscles and tendons, I learned about cross-training.  Of course, as a cyclist, I was cross-training already, but since then, I’ve added in swimming as well.

My cross-training with running really helps with my muscles.  I can always tell after riding, spinning, or swimming how much looser my muscles feel.  This has to be good for my running and I think it has helped.  Along with remembering to stretch after long or hard runs, I haven’t (knock on wood) had any issues this year after my swimming injury healed.

I’m getting just a little bit excited to run come Sunday.  Now the really obsessive part of racing takes hold.  Checking on the weather every five minutes.  Pouring over the race map to visualize the race neighborhoods and where I’ll be at about what time.  Figuring out six days in advance what I’ll wear and need, then changing it several times. Fretting over meals and calorie counts.  If I forget anything to be obsessive about, please send me a comment and remind me.  I don’t want to miss even the smallest obsessive detail you know.

I pulled the marathon card on my algebra teacher this week.  I signed up to take college algebra this semester as I need more discipline hours in order to be able to teach on the college level someday.  Wouldn’t you know I’d pick math, right.  I have this saying, “Dave always has to do it the hard way.”  And, I’ve proven it with math.  I’ve really struggled this semester with this course, which shouldn’t be all that hard.  I took algebra in high school, right; thirty something years ago.  Mostly, I seem to have some kind of numerical dyslexia.  My difficulties are often in getting all the numbers written down without transposing something.  In any case, I spent all day yesterday doing two tests, and I do mean all day.  I’ve been close to giving up and withdrawing.  Instead, I sent my teacher an e-mail and told her I was a marathoner.  We don’t give up.  And, I wont’.  Might go down in flames, but I wont’ give up.

If you already have a follow for me on Twitter, I’ve set up tweets while I’m running next Sunday.  If you haven’t and if you’re really that bored for tweets on Sunday, I’m @abigmanrunning over there.  Strangely enough I do have followers on Twitter as well as here on WordPress.  I thank you for that.  I started writing this for practice, but I realize it’s writing and we do like for folks to actually read what we’ve written.  I found out how important that was this week when I helped out another writer.

Discovered a new app to use this week.  Another friend messaged me about using Strava for cycling and running.  My garmin has been broken for all of this Fall.  I just haven’t wanted to spend the money on a new one nor mess with it while training.  Mostly, I just need an easy way to record my miles, times, and paces.  I’ve been using another app on my android phone, but it’s really a power hog.  Strava so far doesn’t seem to be.  I’ve only gotten to use it once, but it’s really simple.  It works while my phone is in airport mode.  The GPS signal still receives during that mode, but it really lowers power usage.  I’ll keep everyone posted on it.

Well, I told you it was going to be a bit random.  It happens every now and then.  I just heard today there are chances of rain showers for next Sunday.  I don’t need to hear that after last year’s race.  I sure hope that goes away.  I’ll be updating on the post race recap next week, after I rest up a bit.  Remember, the first 20 miles is a training run.  The last 6.2 miles is the race.  I think I said that somewhere before.  Merry Christmas, and Happy Running!

Read Full Post »


It’s Monday and I just finished up a “marathon” session of algebra homework.  Yes, yours truly has returned to school yet again.  I discovered at the end of Summer that if I were to simply beef up my credit hours in math or another subject that I have a good chance of getting to teach at the college level eventually.  So, starting with College Algebra, I am back into the groove.  Let’s see how that does with my marathon training.

This past Saturday I finished up my first 20-miler of this round of training.  Last year, my training plan from Runnersworld.com only had me do one 20 mile run before tapering.  This year, I stepped the plan up a notch and it has me doing the 20 three times before taper.  Two of these will come in back to back weeks very soon.

I am also still being amazed at my times.  Now, I’m still not a speed demon by any means, but my long-er long runs have taken considerably less time than I was doing them in last year.  For example, this weekend, I ran my 20 miler in 4 hours, 14 minutes.  That is a full 45 minutes faster than last year’s 20, and I still have two that I can improve upon.  If I can hold up to this, I have a chance at finishing nearly an hour earlier than my first marathon.

I know that part of the factor in my first marathon was the weather.  It was brutally wet and cold.  It slowed a lot of people down.  However, I didn’t run my training runs any faster, and those were run in good weather.

Early last month, my garmin died so I have been using known routes to run for my long runs.  I have a set 14 mile route around South Irving and I’ve added some of my shorter runs to that in order to make the distances.  This Saturday, I ran a 6-mile route first, picked up my stash of Gatorade at it’s usual finish, then took off and ran the 14-miler to gain 20.  I have even double-checked my mileage in my mapmyride.com route and it’s accurate.

If there is anything I know that I have done differently this year, it is in consistent Summer mileage, strength training, and working on getting the weight down.  This past Summer, I regularly ran an 8-mile long run each week, plus tried to keep my weekly mileage near 20.  I’ve been doing strength training at the Senior Fitness Center since January.  I know it’s been an added bonus.  Working on the weight is still a struggle, but I am down to 244.  If I can take off a few more pounds before December 9th, it’ll help.

I think I’ve worked harder on this marathon than last year.  I am hoping that it will prove out come race day.  I’m still injury free and running well.  If the weather will cool off a little more, I think we’ll keep running well round here.  That makes me hopeful for a good 2nd marathon.  But, I still have to remember, job one on race day is just get across the finish line.  I’m working on a solid pacing strategy in my long runs to get me at the right point.  We’ll see how it goes.

In the middle of all this I am still job hunting.  However, I have two appointments tomorrow.  One is with a recruiter about an IT job.  It’s not ideal, but I need to get in front of someone.  I am almost at the point of giving up on IT work for a living at this point, though.  My second appointment tomorrow is with my old job.  There are a couple of positions open that I can do and I’m going to see if they will work out.  It’s work I know I can do with people I know.  Both of those would be good right now just to get me going again.

I am enjoying my algebra homework by the way.  I do like math.  I’m just sloppy at execution.  I make little mistakes that miss the mark.  I could use sharpening up on those and continuing to improve.  That’s something that running and cycling has taught me.  We make mistakes in our training.  But, we evaluate our training and then we make changes to correct those.  We add practice on the new stuff until it works.  Then we can put it into our knowledge base for use on race day.  Because I know I can do the work to run a marathon, I also know I can do the work to reach whatever goal I set, whether it’s job-related, or just life-related.  Happy running, folks!

Read Full Post »

janice writes fiction

Come into my mind with me!