Everything You Didn't Want to Know About My Runs

Benchmark

 I've decided to do a mid-week speed benchmark every other week.  I warm up for 1 mile and then run as fast as I can for three miles.  This week I decided to add a 1 mile cool down.  I also altered my 3-mile course because I didn't want to have a stoplight in the middle of my last mile. It means more uphill mileage as the second mile is almost all uphill, but that is OK.  I probably should find a flatter course, but I don't really want to run around my block 5 times.

I'm trying to get the three miles in at under a 9mm pace.  Two weeks ago, I averaged 9 exactly. Today my splits were:: 9:16, 9:42, 7:58.  This was my first sub 8 mile in a long time--even though most of it was gravity-assisted.  The results today make me feel good about what I have been doing.

My heart rate got as high as 191.  This was, as expected, higher than the age-based estimate of 182 for my maximum heart rate.  This wasn't quite a proper stress test. but I'll use it.  My resting heart rate is down to 57 from 63.  I'll need to recalculate my zones after looking at the data, but at a range of 57-191, my anaerobic threshold should be about 163.  This validates my experience from Monday where I was feeling good at 161. 

I saw Lysa just after I finished my last fast mile and was starting to cool down.  She was on her way up Newcastle while I was on my way down.  I tried to tell her about my heart rate monitor, but she was not impressed.

3 mile Benchmark Today 

3 mile Benchmark July 18, 2012 

Recovery

Took it slow today on my standard 4 mile route.   Tried to stay under 150 bpm and was significantly lower most of the time.  My shins were a little sore from yesterday and I ran about as fast as they would let me go--which was pretty slow.  But that was the point today.

I think I'll bike tomorrow and then do another 10 miler on Saturday.  I'm dropping body fat, but not a lot of weight.  Maybe a few pounds.  I think I need to get up to about 40 miles a week before I start dropping below 200 lbs.   I'll be just below 30 this week plus 10 miles of mountain biking.

6.43 miles mountain biking up and down Little Cottonwood trail.

I haven't ridden all the way up to the ruin since before the trail was washed out last year.  The trail is different and it seems more difficult--more rocks.  However, my ability to ride it has increased.  I certainly didn't ever need to stop to catch my breath, I only stopped higher up when I wasn't able to keep my cadence up on the trickier steep parts of the trail.  I remember having to stop frequently to catch my breath, but that includes rides a long time ago when I didn't have my climbing (granny) gear.  Good ride, but my heart rate was through the roof. 

Ran 12 miles with Stacie.  I was going to do 10, but Stacie wanted someone to run with so I went ahead and did 12.  I made up kind of a new route by combining my 6 and 8 milers.  It had a lot of climbing--which was good.

 This is the farthest I've run in the ghosts.  I don't like them very much.  Glad I only paid $60 for them. 

Short run with 4 x 10 sec hill sprints.

Slow easy run.  Did an extra mile because I'm not going to be able to run as far this weekend.

Mid-week long run.  8 miles.  Lower legs hurt.  I stopped stretching this week.  Need to start that up again.

Stretched last night.  It helped.  Easy run.  4.1 miles.  Saw Stacie coming down as I was going up.  High-fived her.  It was electric.

Did 18 miles on the bike last night.  Today, rode 50 miles around Bear Lake.

Missed my Saturday run.  I was planning to do 8, but wasn't sure I got up early enough and was still a little sore from the bike ride.  So, instead of sprints, I did a slow, but hilly six miler.

Five miles at recovery pace.  I was going to do four, but decided to throw an extra mile in there. Ran my standard four mile loop backwards, just for variety.  It reminded my why I go the way I usually do.  The north side of Newcastle is sloped too much and uncomfortable to run on. 

 Was excited to do another speed test today.  I wasn't sure what to expect since I missed my run Saturday and ran a little longer than usual the past two days without sprints on Monday.  I had to go earlier than usual because I had to get Lizzie to her soccer coach's house by 6:30.  That meant I had to get out before 5:30.  I don't know why, but I was slower on miles 1 and 3, while slightly faster on mile 2.

There are many variables to consider.  The time difference may have factored in.  There were less people out at that time so there weren't as many opportunities to chase--though I did have someone fairly fast to chase for most of mile 2 which is probably why I improved there.  Getting up earlier meant less rest and that probably contributed.  Maybe my last two days were more than I was used to doing.  It could be my lower back was sore from some heavy lifting in a service project on Saturday.  My legs were a bit sore as well--maybe from the 50 mile bike ride on Friday.  I think the biggest problem was not getting my long run in on Saturday.

Date	Mile 1	Mile 2	Mile 3	Total
8/15/12	9:32	9:36	8:24	27:32
8/1/12	9:16	9:42	7:58	26:56
7/18/12	9:20	8:56 *	8:46 *	27:02 *

* Different course with less uphill

I think it was about 5.4.  Apparently I forgot to hit start on my watch since I'm focusing on heart rate right now.  Easy run.

Ran in the afternoon heat.  95 degrees?  It got pretty tough after 3 miles.  I got down to Crestwood pool to get a drink from the water fountain and after that, the uphill started.  

I was trying to keep my heart rate at about 160 bpm.  It was hard to find a pace that would do this.  I ended up playing ping pong with my heart rate.  It was like some sort of stock market game where I controlled what direction the stock price went by running very slowly (up) or walking (down.)  I'd sell at 170 and buy at 150.  I just gave all control over to the heart rate monitor and kept alternating between barely running and walking until I got home.

 I had to start rationing my gatorade with two miles left.  I decided to save the last couple swallows until mile 9 and then press through to mile 10 when I would be home and could drink water.  Had I taken a camelback, I think I could have continued the ping-pong for 10 more miles.  It was easy on my legs, but my heart got a very long and intense workout.  It ended up taking my 2 hours. 

Easy running with 4x10 sec hill sprints.  I did some dynamic stretching after a 2 mile warm-up and before the sprints.  I felt good after the sprints.  I've been focusing on running with my whole body--not just my legs--during these slow runs.  I'm running with better form and keeping my hips engaged throughout my runs.  I think it is helping.  

I weighed in at 199 this morning.  That was after eating about 8 brownies yesterday.  This is the first time I've been under 200 for a while.  I might be able to stay here if I keep my mileage up. I'm planning to get up to at least 40 a week eventually.  I think I might get to the low 190's if I can do that.  Maybe I should keep doing some hot weather training while we still have hot weather.

8 miles.  Tried to stay around 160 bpm.  I thought I was running a little faster than usual for that heart rate.  Ended up averaging about 10 m/m. If that's 2 m/m slower than my race pace, I'm in good shape.  It probably means I ran a little too fast.  

I was planning to do 4.  But Stacie wasn't sure the charge in her Garmin would last and she wanted to do 8 and didn't want to do the normal 8 mile course.  So I ran with her.  We did the Crestwood loop that I did Saturday for 10 miles, but we shaved a couple miles off the end.  It is more difficult than the usual route because it drops more in elevation and then gains it all back more gradually.  It was nice to do this route in the morning and not have to stop and walk over and over again because of the heat.

Did 14 with Stacie.  Hard course.  Did a loop which involved lots of hills.  Ran easy, but was feeling good with a couple miles to go.  Went out fast at the end, but the last hill just about did me in.  Nice weather.  We went early--5:00 in the dark.  

Easy run with 5x10 sec hill sprints.  I also did some dynamic stretching before the sprints: high knees and butt kicks.  

Something like 5 miles at easy pace.  I forgot to hit the start button on the watch again.  Got out a little too late because Josie was awake when I got home from taking Jane to cheer at 5:45.

I was supposed to do my two week 3 mile benchmark today.  I was really excited about it because I had put in two solid weeks of training since my last somewhat disappointing benchmark.  But I was really sick.  Bummer.