Today on my way to the Fairfield Half Marathon, my iPod turned up a song I had not heard in a while, Pearl Jam's "Yellow Ledbetter." [Video with song below] The lyrics to the song are basically indecipherable, but the one lyric I heard several times was "I don't know if I am the boxer or the bag..."
Today I had no idea if it was going to be a great race or a bad one. I didn't have a very good week of training, and had basically terrible sleep during the week. I did have a phenomenal night of sleep the night before the race, but I have heard it is too late by then -- sleep two or three nights before is really what is important.
My goal was a 1:40. That meant 7:40 miles, basically. The half marathon course was a big loop, starting at the beach and then going inland -- and all uphill -- until mile 6 or so, and then downhill back to the beach. My plan was to run 7:40 up to the half and make up the 20 or so seconds I would need to break 1:40 on the downhill homestretch.
A word about this race: it was a phenomenal race. The people are great, the setting is gorgeous and the set up was tremendous. Running through neighborhoods, with families in their yards cheering you on. Cub scouts at all the water stations. Firemen manning hoses to squirt down the runners. Just great all the way around.
So, back to the race. First thing is that they did not have starting corrals. Ugh. I spent the first mile dodging, bobbing and weaving. I have no idea how I kept pace, because there was no pace, just ducking and weaving. And lots of people with iPods on. A big race day faux pas for me. People just aren't as aware of their settings with earphones in. I had just commented to someone on it, and in mile 1 someone literally jumped into me when they ducked away from someone. They both had iPods on.
So mile 2 was fine too, I was building up some time cushion because I knew miles 4-6 were all uphill. Miles 2-3 were around town and the harbor -- as picturesque as could be. A lovely run. Come to Mile 4 though and that's when it got hard -- all uphill. And boy was it, gaining about net 200 feet, with a climb of 300 feet over 3 miles. Oh wow. At the split at Mile 6, I was 10 seconds behind on Garmy, so not in bad shape, but I needed to make up about 30 second to break 1:40. And my heart rate, while high, had not hit 95% yet (averaged around 90% up the hill actually.)
Ahhh, but now I was on top of the hill. All that elevation gain on the climb up meant that you get the same elevation loss on way down. Mile 8 I picked it up to get back ahead of Garmy. Water, cub scouts and GU were everywhere. What a great race. And now its downhill to home, and I am on pace. By about Mile 11 my right ITB band was hurting bad, but not crippling. Just not feeling good.
Ended up easing some in Miles 11 and 12, which both seemed to last forever. On Garmy, I was ahead by a minute or so. with a projected finish of 1:39:25 or so. But at the end I forgot that the course is longer than 13.1 by the time you run it. I actually ran 13.17 to the finish. I saw the finish clock turn to 1:40 when I was about 50 yards away, and came in gun time of 1:40:14, net time 1:39:38. Very happy, very good run for me. Age Grade of 61.8, and a PR by about eight minutes too.
I guess today I was the boxer, not the bag.
Splits
Distance Split Pace vs avg. Elev. chg.
1.00 7:26 -00:07.42 +25
2.00 7:23 -00:11.13 +15
3.00 7:40 00:05.89 +29
4.00 7:39 00:05.23 -42
5.00 8:08 00:33.95 +139
6.00 7:44 00:10.50 -90
7.00 7:49 00:14.91 +108
8.00 7:04 -00:29.65 -122
9.00 7:29 -00:04.88 -20
10.00 7:41 00:07.36 +77
11.00 7:26 -00:08.09 -55
12.00 7:32 -00:02.07 -11
13.00 7:28 -00:06.08 -6
13.17 1:09 -00:43.10 +1
Sunday, June 28, 2009
Wednesday, June 24, 2009
Workouts and Summer
I can't wait for summer. I know it has technically arrived, but here in New York, it has been raining endlessly and hasn't felt anything like summer. It is on track to be the second coolest June ever, and the 5th rainiest. And my kids are still in school, as hard as that is for me to believe. They end Friday, June 26; when I was a kid we were out in mid-May.
And we also go away every year for July 4th. We go to the same place, Colorado, and over the years it has evolved from a newlywed trip to now my family taking an extended siesta in the mountains, which is quite a logistical production. That is when summer arrives for me -- being in Colorado, away from work, in the mountains, relaxing. And the town where we go has this spectacular 4th of July parade, with floats, and kids and everything.
I am also set to run a half marathon in Fairfield, CT on Sunday. That is the end to this training cycle, this diet, this stage. It will be the first non-NYRR road race I have run, and my first half in 2 years. MY PR is 1:47, and we'll see if I can top that.
We leave for Colorado in 9 days. Four days after the Fairfield half.
After we get to Colorado, training in the mountains is different. First, yes the air is thinner, which makes it harder, but you also feel better, more energized. The entire culture is outdoorsy, athletic and in motion and you feel part of it. So, the workouts may be harder because of altitude, but you feel part of the vibe and happy to be out there. Biking, hiking, running, whatever. Even if we went out too late the night before, it is wonderful. And the people are so nice and cheerful and friendly -- much different from the streets of New York
Heart rates are also higher at altitude for reasons that I don't know. For example, last year in a race, I hit 192, which is really high for a 40 year old.
Anyways just a rambling thought about how the page on the calendar is about to turn, and like sands in an hourglass, so go the days of our lives.
And we also go away every year for July 4th. We go to the same place, Colorado, and over the years it has evolved from a newlywed trip to now my family taking an extended siesta in the mountains, which is quite a logistical production. That is when summer arrives for me -- being in Colorado, away from work, in the mountains, relaxing. And the town where we go has this spectacular 4th of July parade, with floats, and kids and everything.
I am also set to run a half marathon in Fairfield, CT on Sunday. That is the end to this training cycle, this diet, this stage. It will be the first non-NYRR road race I have run, and my first half in 2 years. MY PR is 1:47, and we'll see if I can top that.
We leave for Colorado in 9 days. Four days after the Fairfield half.
After we get to Colorado, training in the mountains is different. First, yes the air is thinner, which makes it harder, but you also feel better, more energized. The entire culture is outdoorsy, athletic and in motion and you feel part of it. So, the workouts may be harder because of altitude, but you feel part of the vibe and happy to be out there. Biking, hiking, running, whatever. Even if we went out too late the night before, it is wonderful. And the people are so nice and cheerful and friendly -- much different from the streets of New York
Heart rates are also higher at altitude for reasons that I don't know. For example, last year in a race, I hit 192, which is really high for a 40 year old.
Anyways just a rambling thought about how the page on the calendar is about to turn, and like sands in an hourglass, so go the days of our lives.
Sunday, June 21, 2009
Fathers Day 5 Miles and 7:27
For each race, on each runner's bib, the NY Road Runners Club prints the fastest race pace for that runner in any previous race. Several years ago, I ran a 5 mile race in 7:27 pace, which then -- and even now -- amazed me. 7:27 was very fast for me then and very fast for my overall condition at that point. Conditions were perfect that day (a warm January day and it was a fast race). My Father also flew the Boeing 727 airplane for over 15 years, and so 7:27 was easy to remember.
I wanted to run this race to remember my uncle,a prostate cancer victim (this race is a benefit for prostate cancer research) and in appreciation of my own father on Father's Day. My Dad was a great athlete in college and takes pride in my running. It is also sort of a closing bookend to my most recent training cycle. Although I now have a half marathon next weekend (and then vacation for 2 weeks and marathon training begins after that), when I started 3 months ago, I kind of viewed this race as my end date of this cycle and well, I ran this race last year too. I did not want to run this too fast because of that looming half next week, and the weather here has, in a word, sucked. Rain, rain, rain, and humid, humid, humid, when not raining. I did have a good run yesterday, so who knows how I would do today.
Sunday morning came early, and drove in to the race. I actually found a free parking spot which is a minor miracle. (The last garage I parked in actually nicked up my bumper too!) And it wasn't raining. (I had all my rain gear ready -- a trash bag for me, a bag for my backpack, clean clothes, a towel. But of course it didn't rain because I was prepared for a deluge).
So after wandering around for awhile, hoping it wouldn't rain, the race was on. This course was clockwise, beginning on west side at 69th, and cut across the park at 102 and then around the bottom of the park to finish on 67th st next to Tavern on the Green. It is the same route as the Scotland Run 10K minus the Harlem Hill -- the biggest hill in Central Park. And the course is basically all downhill from about mile 2.7 or so to home. My number was again in 1200's, so I started close to the front. I set Garmy racing partner at 7:35, and wanted to beat him this time.
And we were off! The second corral REALLY takes off fast from the start. Way too fast for me. Of course, though, I was running with the pack, and half way through mile 1, my pace was 6:26/mile. Whoa, gotta slow down. My heart rate was OK though, around 80%.
Slowing down is VERY hard for me and it is even harder to watch the people I had been running with pull away and then get passed by what seems like thousands of runners. I realize it is probably only a handful, but sure feels like the field as you watch them fly by. And there was this one guy who bumped into me as he blew past me without saying sorry or anything. Thanks buddy. And yes I am talking to you tall bald guy in a racing unitard singlet. (Nice look, btw) But, anyway, the first mile (mostly uphill) still came in at 7:14. Heart Rate is remarkably low. Miles 2 and 3 were the biggest hill, and I really felt strong charging up the 102d street transverse and the reservoir hill. Oh and I had to stop to tie my shoe, which kind of sucked. But I was killing my Garmy guy. Mile 2 was 7:09 and Mile 3 was 7:14.
At that point, on top of the highest part of the race course, about 2 miles from the finish, I knew I could do this. I knew it was going to be good. And I was ready to run. Ready to pass some people. Mile 4 -- 6:52. Mile 5, coming home was 6:43. And I blew past the bald guy who nudged me during the start.
Final time 35:48; Age graded time 63.1, Pace 7:08/mile. That 7:27 will no longer be on my bib.
That is a good start to a happy Father's Day. And Happy Father's Day to my Dad, and all other Dads out there.
I wanted to run this race to remember my uncle,a prostate cancer victim (this race is a benefit for prostate cancer research) and in appreciation of my own father on Father's Day. My Dad was a great athlete in college and takes pride in my running. It is also sort of a closing bookend to my most recent training cycle. Although I now have a half marathon next weekend (and then vacation for 2 weeks and marathon training begins after that), when I started 3 months ago, I kind of viewed this race as my end date of this cycle and well, I ran this race last year too. I did not want to run this too fast because of that looming half next week, and the weather here has, in a word, sucked. Rain, rain, rain, and humid, humid, humid, when not raining. I did have a good run yesterday, so who knows how I would do today.
Sunday morning came early, and drove in to the race. I actually found a free parking spot which is a minor miracle. (The last garage I parked in actually nicked up my bumper too!) And it wasn't raining. (I had all my rain gear ready -- a trash bag for me, a bag for my backpack, clean clothes, a towel. But of course it didn't rain because I was prepared for a deluge).
So after wandering around for awhile, hoping it wouldn't rain, the race was on. This course was clockwise, beginning on west side at 69th, and cut across the park at 102 and then around the bottom of the park to finish on 67th st next to Tavern on the Green. It is the same route as the Scotland Run 10K minus the Harlem Hill -- the biggest hill in Central Park. And the course is basically all downhill from about mile 2.7 or so to home. My number was again in 1200's, so I started close to the front. I set Garmy racing partner at 7:35, and wanted to beat him this time.
And we were off! The second corral REALLY takes off fast from the start. Way too fast for me. Of course, though, I was running with the pack, and half way through mile 1, my pace was 6:26/mile. Whoa, gotta slow down. My heart rate was OK though, around 80%.
Slowing down is VERY hard for me and it is even harder to watch the people I had been running with pull away and then get passed by what seems like thousands of runners. I realize it is probably only a handful, but sure feels like the field as you watch them fly by. And there was this one guy who bumped into me as he blew past me without saying sorry or anything. Thanks buddy. And yes I am talking to you tall bald guy in a racing unitard singlet. (Nice look, btw) But, anyway, the first mile (mostly uphill) still came in at 7:14. Heart Rate is remarkably low. Miles 2 and 3 were the biggest hill, and I really felt strong charging up the 102d street transverse and the reservoir hill. Oh and I had to stop to tie my shoe, which kind of sucked. But I was killing my Garmy guy. Mile 2 was 7:09 and Mile 3 was 7:14.
At that point, on top of the highest part of the race course, about 2 miles from the finish, I knew I could do this. I knew it was going to be good. And I was ready to run. Ready to pass some people. Mile 4 -- 6:52. Mile 5, coming home was 6:43. And I blew past the bald guy who nudged me during the start.
Final time 35:48; Age graded time 63.1, Pace 7:08/mile. That 7:27 will no longer be on my bib.
That is a good start to a happy Father's Day. And Happy Father's Day to my Dad, and all other Dads out there.
Wednesday, June 17, 2009
Cross Training
I have been reading an interesting book, Run Less, Run Faster. The theory of the book is based on science from FIRST and boils down to 3 strong workouts a week and cross train 2 other days. The science makes sense to me, and also given my injury history and time constraints, probably more realistic for me. In fact, I had decided to follow the marathon plan in this month's Runners World developed by Burt Yasso. As an adjustment for busy runners, he said to concentrate on the three strong workouts and consider any other workouts as bonus. So, that will be my basic strategy.
Following up on that, yesterday I had a pretty grueling tempo run. It was a real effort and I was tired.
So today, rather than run easy for 3rd running day in a row, I used the rowing machine. Oh wow, is that different. My hands now have blisters on the palms. I did it for 40 minutes -- 5 minutes easy, 10 hard, 5 easy, 10 hard, 10 easy; 8000 total meters. I was pretty tired when I was done, but not like running tired, just a nice workout tired.
And then I stepped off the little seat. Whoa. I was shaking, and unsteady on my feet. My quads were quivering, and my arms were shaking. It was difficult to lift and drink from my water bottle. And my left foot big toe felt strange too, I suppose from pushing off as I rowed.
But I liked it. It definitely was a workout, and much less stress on legs and knees. And it helps develop the upper body muscles. I will do it once a week or so if these blisters go away....
Following up on that, yesterday I had a pretty grueling tempo run. It was a real effort and I was tired.
So today, rather than run easy for 3rd running day in a row, I used the rowing machine. Oh wow, is that different. My hands now have blisters on the palms. I did it for 40 minutes -- 5 minutes easy, 10 hard, 5 easy, 10 hard, 10 easy; 8000 total meters. I was pretty tired when I was done, but not like running tired, just a nice workout tired.
And then I stepped off the little seat. Whoa. I was shaking, and unsteady on my feet. My quads were quivering, and my arms were shaking. It was difficult to lift and drink from my water bottle. And my left foot big toe felt strange too, I suppose from pushing off as I rowed.
But I liked it. It definitely was a workout, and much less stress on legs and knees. And it helps develop the upper body muscles. I will do it once a week or so if these blisters go away....
Monday, June 15, 2009
Perspective
Tonight I ran six miles on the treadmill at around 9:00 pace. A recovery run for me as per the experts. I plan on running hard tomorrow and didn't want to put out too much tonight. But this post isn't about that workout.
It is about perspective and context. Today when I weighed myself, it showed a significant weight gain from last week. I knew that wasn't right and almost certainly the result of water retention and sodium. But even still, I was not pleased. But I also know that the weight will come down in a day or so. And over the weekend I was probably dehydrated so it was low to begin with. Lots of people say don't weigh yourself everyday precisely so that you don't get the result I got today -- a temporary increase. What is important is the long term trend and weekly weight movement.
And when I ran today, my heart rate was low. Last Tuesday I had my first run after six days off from sickness. I ran about same pace, and bam, my heart rate was off the charts for that pace. It concerned me honestly. I had to slow down, and even then my HR was high. Today, on the other hand, my heart rate was really low -- like 10% lower for same pace, same treadmill.
So, perspective on the good and bad. Don't put too much stock in daily variations and focus on the trends. Don't get too upset if one day is not the best -- it will all average out. Focus on the trend, and if it is good, be pleased with that.
It is about perspective and context. Today when I weighed myself, it showed a significant weight gain from last week. I knew that wasn't right and almost certainly the result of water retention and sodium. But even still, I was not pleased. But I also know that the weight will come down in a day or so. And over the weekend I was probably dehydrated so it was low to begin with. Lots of people say don't weigh yourself everyday precisely so that you don't get the result I got today -- a temporary increase. What is important is the long term trend and weekly weight movement.
And when I ran today, my heart rate was low. Last Tuesday I had my first run after six days off from sickness. I ran about same pace, and bam, my heart rate was off the charts for that pace. It concerned me honestly. I had to slow down, and even then my HR was high. Today, on the other hand, my heart rate was really low -- like 10% lower for same pace, same treadmill.
So, perspective on the good and bad. Don't put too much stock in daily variations and focus on the trends. Don't get too upset if one day is not the best -- it will all average out. Focus on the trend, and if it is good, be pleased with that.
Saturday, June 13, 2009
Dash 10K Race Report
All in all, it was a nice morning to run and set up to be a fast race. The weather was about 60 and a bit on humid side. But the course started on 102 street, run north and down and then up the Harlem Hill in the first mile or so. I liked having the hill first - you are up and down before have a chance to dread it and with pre race adrenaline still going. Also, the last 3/4 mile would be a pretty substantial downhill, which is always good. Biggest obstacle then in this course is Cat Hill (maybe 100 feet of gain) in mile 4 to 5.
Maybe NYRR is reading my blog because my race number was...1240. Much better than the 3000's I had last race. That means that I would not be dodging everyone right off the bat, and the group would help set a fast pace for me.
My goal was again a 60 age graded time. That means a 47:30 or so. I just barely missed last 10K in May. But I was going to run smarter today and pace better. I also set my virtual racing partner on Garmin at 7:30 to help pace myself. (Garmin 405 has a screen that will show you if you are ahead or behind of your pace by comparing you to a Virtual Pace partner.) I thought I would probably come out fast (7:20 or so) in first mile, lose some time in miles 4-5 (both uphill) and then make it up coming home on the downhill to the finish.
At start, it was a great national anthem. Also, the start is on a downhill, and if you turn around and look back, you can see the thousands of runners waiting to go. It is an awesome sight.
The first mile went as expected, and I had to keep telling myself to slow down. Mile 1 came in at 7:23. A good start.
Mile 2 is uphill, and I was keeping an eye on heart rate. All good, all systems go at this point. Mile 2 - 7:35.
Mile 3 is flat mostly and downhill. Again keeping an eye on my heartrate, and it is creeping up, but still around 90 percent of max. So, I was concerned but happy. Mile 3 - 7:25. My 5K split was really good - 22:00 or so.
Mile 4 was around the bottom of the park, and honestly became the hardest one for me. I don't know why. In my last 10K one month ago, I crashed in Mile 4. That was after a fast charge up a big hill and a fast first half. Today, my heart rate in this mile 4 was suddenly now 180 plus. And I feel bad; maybe it was my two tiugh workouts earlier in the week or lingering effect of my sickness, but I don't feel good. I slowed down to try to conserve and save something for Cat Hill, which is around the corner. Mile 4, even though its net downhill, was 7:40.
Mile 5 is uphill. But I had recovered from my Mile 4 funk and felt a lot better. It really surprised me. At some point, I realized I was going to make it, no walks, no bonk, and I could do it. And it would be strong. One of the running cadences I run to has the drill sergeant yelling "up the hill/ through the hill/ over the hill". And that was how I felt. I went up Cat Hill in good shape. Mile 5 came in at 7:43. HR was high though.
Mile 6 is around the Metropolitan Museum of Art and reservoir. For some reason I thought this was downhill. Its not - its slightly uphill. Oh well, its down hill at about 5.5 to finish. I am close to home. And I am now behind my silly Race buddy on Garmin for first time. I had kind of reconciled that I wasn't going to make a 47:00 and 7:30 pace, but I knew I would still have a strong race. Mile 6 came in at 7:26.
Coming home, I just pushed pace and tried to make it home close to 7:30 pace. Last 0.23 was 1:36. My heart rate actually hit 189.
Final time - 46:48. Woooohooo, YES! Sub 47:00. Yeah!
Final age graded time: 61.1. Came in 600th place out of 4500. A very happy result for me.
It wasn't perfect --I did lose the race with my Garmy buddy by 5 seconds though.
Maybe NYRR is reading my blog because my race number was...1240. Much better than the 3000's I had last race. That means that I would not be dodging everyone right off the bat, and the group would help set a fast pace for me.
My goal was again a 60 age graded time. That means a 47:30 or so. I just barely missed last 10K in May. But I was going to run smarter today and pace better. I also set my virtual racing partner on Garmin at 7:30 to help pace myself. (Garmin 405 has a screen that will show you if you are ahead or behind of your pace by comparing you to a Virtual Pace partner.) I thought I would probably come out fast (7:20 or so) in first mile, lose some time in miles 4-5 (both uphill) and then make it up coming home on the downhill to the finish.
At start, it was a great national anthem. Also, the start is on a downhill, and if you turn around and look back, you can see the thousands of runners waiting to go. It is an awesome sight.
The first mile went as expected, and I had to keep telling myself to slow down. Mile 1 came in at 7:23. A good start.
Mile 2 is uphill, and I was keeping an eye on heart rate. All good, all systems go at this point. Mile 2 - 7:35.
Mile 3 is flat mostly and downhill. Again keeping an eye on my heartrate, and it is creeping up, but still around 90 percent of max. So, I was concerned but happy. Mile 3 - 7:25. My 5K split was really good - 22:00 or so.
Mile 4 was around the bottom of the park, and honestly became the hardest one for me. I don't know why. In my last 10K one month ago, I crashed in Mile 4. That was after a fast charge up a big hill and a fast first half. Today, my heart rate in this mile 4 was suddenly now 180 plus. And I feel bad; maybe it was my two tiugh workouts earlier in the week or lingering effect of my sickness, but I don't feel good. I slowed down to try to conserve and save something for Cat Hill, which is around the corner. Mile 4, even though its net downhill, was 7:40.
Mile 5 is uphill. But I had recovered from my Mile 4 funk and felt a lot better. It really surprised me. At some point, I realized I was going to make it, no walks, no bonk, and I could do it. And it would be strong. One of the running cadences I run to has the drill sergeant yelling "up the hill/ through the hill/ over the hill". And that was how I felt. I went up Cat Hill in good shape. Mile 5 came in at 7:43. HR was high though.
Mile 6 is around the Metropolitan Museum of Art and reservoir. For some reason I thought this was downhill. Its not - its slightly uphill. Oh well, its down hill at about 5.5 to finish. I am close to home. And I am now behind my silly Race buddy on Garmin for first time. I had kind of reconciled that I wasn't going to make a 47:00 and 7:30 pace, but I knew I would still have a strong race. Mile 6 came in at 7:26.
Coming home, I just pushed pace and tried to make it home close to 7:30 pace. Last 0.23 was 1:36. My heart rate actually hit 189.
Final time - 46:48. Woooohooo, YES! Sub 47:00. Yeah!
Final age graded time: 61.1. Came in 600th place out of 4500. A very happy result for me.
It wasn't perfect --I did lose the race with my Garmy buddy by 5 seconds though.
Saturday, June 6, 2009
Slow Solid Run
Thanks to everyone for kind words on my brush with the flu lite. I really appreciate it.
Tonight I ran at the gym for first time since my sickness and since my long run last Saturday. I thus had 6 days of rest before this run. I decided to run slowly and not push the pace and dial back the intensity. My pace was around 9:00 minutes per mile on the treadmill, about a minute per mile slower than normal for me. It was a every odd run. My pace seemed soooooooo slllllooooowwww. I truly was jogging it seemed. And my heart rate was really low - like in the 120's. I ran 4.5 miles and called it a night. But it was a decent workout. Heart rate ended up averaging 72% of max. That is a perfect endurance workout as per some training plans. I stepped off and felt like it was a walk in park - even though my pace was only 1 minute or slower than normal. Definitely eye opening - the recovery from this run I think will be very easy. Indeed that is why the runs are supposed to be done at this HR and pace - the easy recovery and lessened injury risk. Before though,to get this heart rate in a workout I basically had to walk. And I could never train that way. But now I am in much better shape,so I can run at this rate. I will definitely have to consider this in my training.
It may also be the case that the layoff produced a lower heart rate. I'll have to see. But count me as a fan of the 75% heart rate workout. For what it's worth, Macmillan likes faster endurance runs, ones that average 80 to 83%.
Tonight I ran at the gym for first time since my sickness and since my long run last Saturday. I thus had 6 days of rest before this run. I decided to run slowly and not push the pace and dial back the intensity. My pace was around 9:00 minutes per mile on the treadmill, about a minute per mile slower than normal for me. It was a every odd run. My pace seemed soooooooo slllllooooowwww. I truly was jogging it seemed. And my heart rate was really low - like in the 120's. I ran 4.5 miles and called it a night. But it was a decent workout. Heart rate ended up averaging 72% of max. That is a perfect endurance workout as per some training plans. I stepped off and felt like it was a walk in park - even though my pace was only 1 minute or slower than normal. Definitely eye opening - the recovery from this run I think will be very easy. Indeed that is why the runs are supposed to be done at this HR and pace - the easy recovery and lessened injury risk. Before though,to get this heart rate in a workout I basically had to walk. And I could never train that way. But now I am in much better shape,so I can run at this rate. I will definitely have to consider this in my training.
It may also be the case that the layoff produced a lower heart rate. I'll have to see. But count me as a fan of the 75% heart rate workout. For what it's worth, Macmillan likes faster endurance runs, ones that average 80 to 83%.
Tuesday, June 2, 2009
Health Issue
So I don't have the flu, just flu like symptoms, and moderate case of feeling bad. Doctor told me not to run, and said that I could injure my heart muscle if I pushed too hard now when I am sick. Yikes! OK, I'll take a couple days off.
On another note, my doctor convinced me to have a heart exam. No issues or problems, just a look see, given that I am in my 40's and had a heart arrhythmia in my 20's. Not a big deal, but I am not getting any younger, and with people I know having serious health issues, better to stay informed than to risk it. I am actually kind of intrigued to see the results of the stress test, etc.
Blood pressure yesterday: 110/70 with a resting heart rate of 64, which doctor said was elevated because of my sickness, so she speculated it would be under 60 normally.
On another note, my doctor convinced me to have a heart exam. No issues or problems, just a look see, given that I am in my 40's and had a heart arrhythmia in my 20's. Not a big deal, but I am not getting any younger, and with people I know having serious health issues, better to stay informed than to risk it. I am actually kind of intrigued to see the results of the stress test, etc.
Blood pressure yesterday: 110/70 with a resting heart rate of 64, which doctor said was elevated because of my sickness, so she speculated it would be under 60 normally.
Monday, June 1, 2009
Tale of two weekends
The weekend started great. A beautiful Saturday morning, went for first long run in a while. Ended up going 10.25 at 9:00 pace. It was very weird wearing a heart rate monitor for along run and trying to SLOW down to keep the heart rate down. I have read about 4000 on the web and some books, and there is not much consensus on the right pace for a long run, so I used the Macmillan Racing Calculator, and tried to keep my HR below 80%. Macmillan had me at long run pace of 8:56 to 9:20, So I shot for 9:10, and ended up running 9:03, with an average HR of 80% on the button. (Also, after further reading of Macmillan's web site, he actually advocates long run of over 2 hours, so I am not sure this was correct.) But anyway, I am not really training yet, so this worked just fine.
As much as I dump on my Garmin, the Virtual Partner feature for this was awesome. It allows you to set a pace buddy on your 405 and then you "race" him. You can be behind or ahead, based on how you are doing relative to your desired pace. All in all, an outstanding run.
After a relaxing Saturday, a trip to the pool, etc., had pasta with pesto for dinner. I did not want it, but I don't always get what I want, so I went along with it. Farmer's market Apple Crisp for dessert.
But when I laid down for bed to watch the Red Wings in Stanley Cup (took Game 1 by the way), I felt very hot and flush. Very hot. Didn't have a thermometer handy, but I am sure I had a fever. Then in middle of night woke up, started throwing up. Very sudden onset. A relatively bad sleepless night, woke up Sunday feeling bad (not terrible) fever gone really. A lazy Sunday, taking it easy, but no seeming long term effects. Just something I ate I figured. And then after dinner on Sunday, I got same feeling. And today I feel bad, hot, achy, etc. Off to the doctor this afternoon to see if she can tell me what ails me. I am guessing a nonspecific diagnosis (flu maybe?) and prescription of rest, sleep and Gatorade. Actually, that doesn't sound so bad....
Being honest, I probably have not been picture of health lately. I have lost a lot of weight over last couple of months (albeit intentionally so). I had a hard workout on Wednesday, and a long run on Saturday. I imagine my immune system is not 100%. But I still eat well, get rest, drink fluids, vitamins, etc. But it came on sooo suddenly on Saturday. Literally, from I don't feel so good to burning up in 30 minutes.
As much as I dump on my Garmin, the Virtual Partner feature for this was awesome. It allows you to set a pace buddy on your 405 and then you "race" him. You can be behind or ahead, based on how you are doing relative to your desired pace. All in all, an outstanding run.
After a relaxing Saturday, a trip to the pool, etc., had pasta with pesto for dinner. I did not want it, but I don't always get what I want, so I went along with it. Farmer's market Apple Crisp for dessert.
But when I laid down for bed to watch the Red Wings in Stanley Cup (took Game 1 by the way), I felt very hot and flush. Very hot. Didn't have a thermometer handy, but I am sure I had a fever. Then in middle of night woke up, started throwing up. Very sudden onset. A relatively bad sleepless night, woke up Sunday feeling bad (not terrible) fever gone really. A lazy Sunday, taking it easy, but no seeming long term effects. Just something I ate I figured. And then after dinner on Sunday, I got same feeling. And today I feel bad, hot, achy, etc. Off to the doctor this afternoon to see if she can tell me what ails me. I am guessing a nonspecific diagnosis (flu maybe?) and prescription of rest, sleep and Gatorade. Actually, that doesn't sound so bad....
Being honest, I probably have not been picture of health lately. I have lost a lot of weight over last couple of months (albeit intentionally so). I had a hard workout on Wednesday, and a long run on Saturday. I imagine my immune system is not 100%. But I still eat well, get rest, drink fluids, vitamins, etc. But it came on sooo suddenly on Saturday. Literally, from I don't feel so good to burning up in 30 minutes.
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