magiciansampras

I'm up in New Hampshire this week so I took advantage of it for my long run. Ran around Pleasant Lake three times yesterday, for a total of 16.54 miles. Running the same loop normally is boring, but this lake really has some beautiful vistas and challenging hills. Great run. I started out a little fast but once I settled down I got into a good groove.

Splits:

1 0:07:37
2 0:07:11
3 0:07:19
4 0:07:58
5 0:07:17
6 0:07:46
7 0:07:36
8 0:07:31
9 0:08:06
10 0:07:57
11 0:07:39
12 0:08:02
13 0:07:45
14 0:07:58
15 0:08:46
16 0:07:22
17 0:04:27

Totals: 16.54 miles, 2:08:26 total time, 7:45/mile average pace.

magiciansampras

What a difference a week makes. Last week I struggled to hit 3:15s for my 800s. This week, with improved weather (high 60s up here in New Hampshire), I was much better. Hit close to 3:00 for all of them and dipped under for a couple toward the end. Felt good throughout:

Splits:

Split Time Distance
1 0:12:47 1.5
2 0:03:08 0.5
3 0:03:00 0.28
4 0:03:00 0.5
5 0:03:00 0.25
6 0:03:02 0.5
7 0:03:00 0.19
8 0:03:02 0.5
9 0:03:00 0.17
10 0:03:04 0.5
11 0:03:00 0.18
12 0:03:02 0.5
13 0:03:00 0.17
14 0:02:58 0.5
15 0:03:00 0.17
16 0:02:59 0.5
17 0:03:00 0.17
18 0:09:44 1.08

Totals: 8.13 miles, 1:10:49 total time, 8:42/mile pace (includes 1.5 mile warmup, 1.0 mile cooldown, 3:00 recovery jog/walk between each interval).

aztimm

I received the following message from the Steamtown race committee--

The Steamtown Marathon is filling fast!

Last year on this date we were at 881 entries. As of today we are at 1,563. We expect to hit our cap in late August - maybe earlier.

Register soon or you will get locked out. This warning includes those of you who signed up for 2009 but did not run due to injury.


Interesting, I don't think the race has ever reached capacity, 2500. I'm all signed up.
I saw a podiatrist last week about some lingering ankle and other foot stuff going on, had another MRI today. It was actually a very fruitful visit, I was there well over an hour, but that included getting custom orthodics molded. Before I left I commented to him, "You didn't tell me to stop running..." and he replied, "You wouldn't listen to me if I did." I said if it was something serious I would, but he said to continue what I'm doing, as long as I manage my pain.


Here's my 2010 mid-year totals--
swimming: 208.89 miles
running: 597.86 miles

I've never kept track of my swimming distance before this year, so I have no idea how that compares. Generally though, mornings at the ASU rec center, we'd get in 50 min, and workouts weren't much more than 3,000 yards...many times even 2500. I set a goal of 400 miles for the year, but it will be tough to meet that with my upcoming vacations. Swimming in Mesa, especially the past month with the kids group (15-18 year olds) has drastically helped my swimming.

I have kept track of running for a couple years, and that's about what I've done in the past. Only this year I hardly ran in March, due to a pulled quad (strangely from biking, but I was able to bike during that time). Unless something drastic happens, that will easily double, I'd guess I'll finish the year close to 1400 miles. It will be tough to keep running while on vacation, but the 2 trips I have planned prior to the marathon (Portland, OR and a UK trip) are both pretty well suited for running. Heck, people in Portland seem obsessed with working out.

I have around 500 or so miles of biking, but I don't plan anything around biking, so I'm pretty much holding off on that until after the marathon. Running, swimming, and weights keep me plenty busy.



I'm planning another tempo-type workout tomorrow, probably again song based. Just too easy, unless I get some ultra-extended version of a song that goes on 10+ min. Last week, I managed to hold around a 7:15 pace for my fast bits (two at 3:24, one at 2:59, and one right around 4:00). Doing things like this really are teaching me to take the slows slow so I have energy for the fast.
MS is inspiring me with his 800s...

magiciansampras

Sounds like you have a good podiatrist. ^

aztimm

Yea, he was quite a character. My company changed insurance, I have Aetna now, and I can go directly to a specialist without a referral. It is just a little more expensive, but I like not having to deal with my PCP for everything.

magiciansampras

At my PCP referrals are a joke. You call some answering machine, leave the info for the doctor you want to see, and they process the referral. It's just an administrative step seemingly.

Finding a good podiatrist is hard. Congrats on getting one!

iapetus

I skipped Saturday again.

• Tuesday, June 22nd - 39 miles*, 2:14: San Rafael hill circuit (Lida / Chevy Chase), loops at the Rose Bowl (2/5)
• Thursday, June 24th - 38 miles, 2:09: San Rafael hill circuit (Lida / Chevy Chase), loops at the Rose Bowl (2/5)
• Sunday, June 27th - 26 miles, 2:01: up to the top of Lake, over Corona and Inverness into Glendale, California and back via York

* - the extra mile was due to a road-construction detour

I'm encouraged by my times during the weekday rides, but I need more weekend time. That would help me drop a little more weight, which in turn would keep my times dropping. I hope to get in something good over this long weekend.

And my hamstrings feel a little better, but I can't say that I completely trust them not to cramp at the end of those weekday rides (where I'm trying to finish off strong and use a lot of power).

Well, that's the thing about running: travel doesn't disrupt one's running schedule nearly as much as it does one's cycling schedule.

Fortunately, I don't have any travel planned for the summer.

(Well, I am currently planning one trip back to Colorado, but I know of a shop where I can rent a good road bike and hit some of the roads I used to ride! )

aztimm

There's a few things I'm deciding are mandatory if you want to be serious about running--

* shoes, not necessarily expensive, but the right pair for the right person

* tracking. I did Nike+ for a while, but on the Garmin system now for over a year, I just love all the stuff I can do with it.

* preventative care... a good doctor is a big piece of this. Not only is this guy good, but the office is maybe 2-3 miles from my house. In theory, I could run there and back


I'm sure there's more, but these 3 top my list.

aztimm

When I was riding, my calves, especially my left, had problems cramping. When I stop for a light, I unclip my left foot and try to extend my toe to keep me up. I'm sure proper hydration was also a factor.

You should shoot GBeckman a PM, I think she's in the Denver area. I'm sure she can help hook you up for a bike.

GBeckman

Do I hear my ears burning?

I do know of a couple of bike shops that do rentals, so if you need help, lmk. IIRC, you used to live out here, though, right?

I haven't been over here in a while. I started nursing school at the beginning of the month and they weren't kidding about the whole accelerated program thing. Sheesh. So far, I'm still holding onto a semblance of training, at least. If I can survive past RnR Denver in October, I'll be perfectly happy to shut it down for awhile and just get in some short stress-relief runs. I've actually found a classmate to run with at lunch on Tuesdays, just a quick 2.5-3 miles and it's really nice to get that break in!

In the meantime, I had a sprint tri two weeks ago that went ok, ran a downhill half-marathon on Saturday that was supposed to be a PR but most definitely was NOT--although still my second fastest (Ouch. But gorgeous), have a big weekend of training coming up, and an olympic tri next weekend. My half-ironman is in 6 weeks now, yikes!

aztimm

I really really despise these tempo runs. They remind me too much of running when I was in the Army. We'd do lots of what we called, "Indian runs," where we'd be in 2 lines, the guys at the end would sprint to the front, pretty constant...or we'd do fartlek running. If I didn't know that they were good for me, I wouldn't do them. In the Army, I somehow managed to get my 2-mile run from 15 min+ down to 10:30. I've avoided things like this for a long time, but my recent running really hasn't gotten any better...so now I'm trying to do them once a week and see what happens.

The temp was 88F, 33% humidity...lingering clouds from a mini-monsoon last night (there may have been a couple drops of rain). And some wind. I commented in my Facebook status, "Temp was 88F when I got out for my run this morning, 33% humidity, with a little breeze. Felt about as pleasant as being in front of a warm-air hand dryer next to an open oven for an hour."

The Garmin stats--
Time: 01:03:02
Distance: 7.59 mi
Elevation Gain: 178 ft
Calories: 1,015 C
Avg Pace: 08:18 min/mi
Avg Moving Pace: 08:15 min/mi
http://connect.garmin.com/activity/38822824

Again the goal was--
2 mile warm-up

four rounds of:
1/2 mile fast
1/2 mile moderate

moderate back home, with a sprinty finish


Last week I let the music guide me, but this week I got annoyed at the selection given to me (same playlist, but songs just didn't work right), so I actually used my Garmin. It really isn't too tough remembering when you went fast and watching for 1/2 mile to go by. Before I left I thought of trying to change the laps on my Garmin from 1 to 1/2 mile, but didn't feel like messing with it. I'll have to see how difficult it is. Since I was using the distance, I held much closer to my 1/2 mile breaks.

I have no idea where that elevation change came from, I don't think it is correct. I was along the canal as usual, which is flat as a pancake. Last week's run, which was identical, had an elevation gain of 7 feet.

Ordered a new pair of zoomers yesterday (they're kind of like swim fins, my prior pair that I'd had for 4-5 years tore yesterday), along with a couple other things from Amazon, and the package already arrived today!!! Fast service. Pretty quick and much easier than driving around town trying to figure out where to get them. The price was slightly higher than Swimoutlet, but with no shipping charges it worked out better through Amazon.

My swim coach wants me to swim the 1500m in a meet on July 30. I've done the 800m a couple times and it wasn't too horrible...but never done the 1500 at a meet. Odd thing is, as far as time, I think it would be similar to running a 5k, which I consider a short run. Anyway, I use Thursdays as solo swim days, last week I went to a city pool and did a 1650 yard, among other things, with kids jumping in along the way. Today hopefully the gym pool will be open, and I'll take another stab at a 1650. Would be nice if all pools were some standard size, outside the US most are 50m, but here they vary considerably.

magiciansampras

Wow. I'd love to be able to run 2 miles in 10:30! That's impressive. ^

aztimm

It was, but I was also 22-23 at the time (I managed under 11:00 4 or 5 times). One reason I don't run short distances now is so I don't have any comparisons. Some day though, I'll do it and see how bad I really am.

One big incentive was if we max'd our PT test, we were excused from most formal PT. I think I worked out much more, but I was able to sleep in. The points didn't hurt either when I went up to the promotion board.

AquaDyne

I ran nearly 4 miles in 10:00 today!

Er, that was each.

Set out to hold a solid 10:00 pace and did so marvelously through the first 2.6 miles. Then after rounding a corner I slipped down to about a 9:00 pace and pretty quickly ended up having to walk-break. Dammit. Still got the average but the last mile was much uglier than the first 3.

Google Maps URL: http://j.mp/aJS2qd
Started: Jul 1, 2010 6:34:56 AM
Run Time: 38:29
Distance: 3.85 miles
Average: 10:00 /mile
Fastest Pace: 8:25 /mile

iapetus

I had to work late. That'll pretty much wreck tonight's ride. At least I'll still be able to take a "scenic" ride home. (I'm thinking about three or four hill climbs before returning chez moi.)

Maybe I'll be able to get in an extra ride or two over the long weekend.