Today's Hike
- Thread starter chrsdipietro94@
- Start date
DomB
Well-known member
- Joined
- Aug 25, 2020
Be careful out there! We want you around for a long, long time!
DomB
Well-known member
- Joined
- Aug 25, 2020
This morning did a short trail run on a path near water. Saw beautiful fiery red-pink-orange rays of the sunrise reflected in the clouds and glass-like water. Smiled to myself as I didn't have my phone and so lost memorialization of the moment. Couldn't record, but could enjoy it. Fringe benefit of getting up early to run : )
DomB
Well-known member
- Joined
- Aug 25, 2020
Well, i am putting myself out there with time goals! My goal for a late January half is to run sub 2 hour half, equalling 9:09 per mile over 13.1 miles (original goal was by July, but it seems like this is feasible). I did a mini time trial yesterday: our local turkey trot is 5 miles, 249 feet elevation gain. I wanted to hit 9:09 per mile for 5k (3.1 miles) 8 plus weeks out from my half. Things went well, and I paced the entire 5 miles (about 8k) at 9:02 per mile instead of 5k of the total race.
There are some bad runs that happen, but this once clicked and I finished feeling great. I don't take anything for granted and realize a potential injury could be around the corner. I try to keep my annualized risk of injury below 15%, which is strong for a 'masters' (older) runner.
Some of the detail: I worked a mini taper (load reduction) into a week where I will hit 33.5 miles, and substituted this trial in place of my long repeat/threshold training day that covers 1.5 mi x 3 x 9:10 - 9:30 pacing. For another quality session that I rotate through (2 min Vo2 max intervals), I rotated in an easy run with a few sets of strides (mini accelerations) at the end. I am also going to modify this week's long run (14 miles) to reduce the pace increase: I was originally going to start 5 miles slow, then 5 miles at my (guessed at current) marathon pace of about 10:05, then last 4 miles at half goal pace plus 4% (9:35 ish). Because of the anaerobic strain of the turkey trot, I am going to run most of it slow, then throw in 3 miles near the end around 10:30-10:15 pace, then 2 mile cool down. Will keep the 14 mile total for that run. I worked my taper in by instead of running 5 days a week, I ran (and for this week am running) 7 days, but three of those days are/were 2.5 mi, 2.5 mi, 3 mi. It increases the frequency of strain but ends up lowering your load because it is just less time on feet each day. Today is a 3 mi recovery, tomorrow 4 easy, and Sunday the 14 miler. Monday will be the first day off since last Friday, so I am looking forward to that one!
I lost my bib time as it looks like I either had a dud bib or I didn't go over the start mat properly, but my coros watch had 5.04 miles in 45:31. I set my PR in every category tracked 5k and below (still slow but getting a little faster). My 14 yo got a blister and finished it in 40, which I think is pretty good. He doesn't run, but did a season of cross country and rows, which gives a great aerobic base. My wife ran it well (she does orange theory but doesn't run), and my daughter slept : ).
Now it is off for my 3 mi recovery trail run. Sunrise on a clear day in a few minutes, will feel like 18 F at the start. First time I have run this cold since high school wrestling for weight control. Let's see how my nose does!
There are some bad runs that happen, but this once clicked and I finished feeling great. I don't take anything for granted and realize a potential injury could be around the corner. I try to keep my annualized risk of injury below 15%, which is strong for a 'masters' (older) runner.
Some of the detail: I worked a mini taper (load reduction) into a week where I will hit 33.5 miles, and substituted this trial in place of my long repeat/threshold training day that covers 1.5 mi x 3 x 9:10 - 9:30 pacing. For another quality session that I rotate through (2 min Vo2 max intervals), I rotated in an easy run with a few sets of strides (mini accelerations) at the end. I am also going to modify this week's long run (14 miles) to reduce the pace increase: I was originally going to start 5 miles slow, then 5 miles at my (guessed at current) marathon pace of about 10:05, then last 4 miles at half goal pace plus 4% (9:35 ish). Because of the anaerobic strain of the turkey trot, I am going to run most of it slow, then throw in 3 miles near the end around 10:30-10:15 pace, then 2 mile cool down. Will keep the 14 mile total for that run. I worked my taper in by instead of running 5 days a week, I ran (and for this week am running) 7 days, but three of those days are/were 2.5 mi, 2.5 mi, 3 mi. It increases the frequency of strain but ends up lowering your load because it is just less time on feet each day. Today is a 3 mi recovery, tomorrow 4 easy, and Sunday the 14 miler. Monday will be the first day off since last Friday, so I am looking forward to that one!
I lost my bib time as it looks like I either had a dud bib or I didn't go over the start mat properly, but my coros watch had 5.04 miles in 45:31. I set my PR in every category tracked 5k and below (still slow but getting a little faster). My 14 yo got a blister and finished it in 40, which I think is pretty good. He doesn't run, but did a season of cross country and rows, which gives a great aerobic base. My wife ran it well (she does orange theory but doesn't run), and my daughter slept : ).
Now it is off for my 3 mi recovery trail run. Sunrise on a clear day in a few minutes, will feel like 18 F at the start. First time I have run this cold since high school wrestling for weight control. Let's see how my nose does!
It’ll get wet. Kinda like skiing. It’s why folks invented snot rags.
The science of the cute nose: hot and cold
These infrared pictures show that some mammals keep their nose warm, while some keep them cold. Can you guess which of the noses below belongs to each
www.zmescience.com
Running is fun. Pace yerself.
Cuse cross-country câme in 4th in the nation recently, too bad the football & hoop teams have hit the skids.
Cuse's campus sits on a drumlin bump, helps them in their training. We used to try to sprint up our local drumlin bump to the water tower sometimes during cross county practice.
Last edited:
DomB
Well-known member
- Joined
- Aug 25, 2020
This past 'race' was the first one i have ever warmed up for. I am so uncompetitive and halfs and full marathons so long, that I just treated the first mile as warm ups. Because this was relatively short and I had time goals, I did a half mile warm up and ran a few strides to get my heart rate up. My average hr over the race was 168 and my max was 174. I had my vo2max tested right before Halloween and according to that my max BPM is 184.It’ll get wet. Kinda like skiing. It’s why folks invented snot rags.
The nose knows.The science of the cute nose: hot and cold
These infrared pictures show that some mammals keep their nose warm, while some keep them cold. Can you guess which of the noses below belongs to each
Running is fun. Pace yerself.
Cuse cross-country câme in 4th in the nation recently, too bad the football & hoop teams have hit the skids.
Cuse's campus sits on a drumlin bump, helps them in their training. We used to try to sprint up our local drumlin bump to the water tower sometimes during cross county practice.
I was happy with my HR for the race - it is actually something I need to train into as I am always worried about burning out (and therefore keep my HR too low and therefore run too slow). For today's recovery run, my avg bpm was 136 and max 147 - I only spent 14 seconds (!) out of a 30 something minute run above zone 2. Every run has a purpose!
I will be warming up for my January half because I don't want to lose any time just warming up. But it will be light given that distance.
DomB
Well-known member
- Joined
- Aug 25, 2020
3 mile trail recovery run with a friend coming off a calf injury at a local preserve starting at 6:45 a.m. Cold, but so nice to see the purples coming up with sun rise. Even did a mini bush wack of about 100 feet from a hill back to a trail. Thorns go through running pants pretty easily.
Sadly, tomorrow's 8 mile run with some half marathon pace will be on a treadmill because we are supposed to get 4 inches of snow. First long run of this block indoors. I am getting used to running in the cold again. This week was a step back week for recovery, but 6 days of running. Next week I hit my peak mileage for this block for the first time, which I will hit again after another step back week - 38 miles per week. Did a nice 15 miler a week ago.
Feeling good but want to avoid peaking too early. Less than 7 more weeks left in this training block.
Sadly, tomorrow's 8 mile run with some half marathon pace will be on a treadmill because we are supposed to get 4 inches of snow. First long run of this block indoors. I am getting used to running in the cold again. This week was a step back week for recovery, but 6 days of running. Next week I hit my peak mileage for this block for the first time, which I will hit again after another step back week - 38 miles per week. Did a nice 15 miler a week ago.
Feeling good but want to avoid peaking too early. Less than 7 more weeks left in this training block.
DomB
Well-known member
- Joined
- Aug 25, 2020
This package will be L4 driving capable (once there is enough data) - "closer to two years than five" to be in use. L4 is the stuff I think where like the car can drop you off and pick you up from the airport. Starting to feel like sci fi. Yes, I know the track record of promises on this stuff.
