Friday, November 17, 2017

11/17/2017 Finishing the week with a 7 miler

For the 4th run of the week, I had planned to go for a 5-6 miler today.  It's been a strong week and I have been feeling good.  I bypassed my run this afternoon as I was running short on time.  Luckily, the opportunity to run showed up while my son was at soccer practice.  

In a windy, chilly 58:31, I was able to run a comfortable 7 miles as he was on the soccer field.  In the current state of fitness I am, I feel pretty comfortable ticking off miles smoothly in the 8:20-8:25/mile range.  As my long run pace right now, I will look to decrease that, as well as increase my mileage.  

My average cadence, 179, is satisfying because today was my last day of 4 straight running.  I topped out at 25 miles for the week.  This represents my best total in a while. 

I hope to race the First Day 5K again in Fair Lawn, giving me a few weeks to bank some miles and get faster.  

Thursday, November 16, 2017

11/16/2017 5 mile recovery run

The weather was nice enough to warm up to low 50's today so my run was not cold a bit.  It did pour on me during mile 4, but it only lasted about 30 seconds.  I ran a comfortable pace of around 8:05-8:10/mile.  It was a little faster than I wanted to go, coming off my 7 miler yesterday.  I felt good though and I am a little cramped for time today so I just went with it and finished in just under 41 minutes.  

Tomorrow, I will run 5-6 miles at a little slower pace and finish a strong week of around 23-25 miles.  I am excited to turn the corner on my lack of running motivation.  Racing is more in my mind coming forward and I still believe I can do some good things, even at my age :)

Oh, and someone about a month ago basically said that I could not qualify for Boston at this point of my life.  Maybe not, but it won't be from a lack of effort.

Wednesday, November 15, 2017

11/15/2017 A 7 mile run on cruise control

I had planned on 8 miles today, but was a little crunched for time.  I had to settle for 7 miles.  As far as the pace, I just wanted to settle into a pace and tick off the miles.  I ran pretty much 8:25+/- per mile for the duration.  

I don't care about the stats much, but I do pay attention to stride rate.  I have mentioned this in the past and continue to value it as important to my interest in remaining fast.  I am building some fitness so I am happy to see my stride rate in the high 170's today, maxing out at 187.  In a couple months, I would like to be mid 180's for stride rate.  I think that will translate well to a fast spring racing season.

For the rest of the week, I want to get in some more miles and some strength work.  I am trying to make a concerted effort to include it, but I am having difficulty stayed motivated.  I need to focus.  

Tuesday, November 14, 2017

11/14/2017 A 6 miler and common pacing themes

A ran a 6 miler today in some chilly conditions.  It did feel good though, as I was dressed well.  Days like today are important because it reminds me that, although it's in the 30's, I can be warm.  I dressed well and was not cold a bit.  I know you are like, "30's is not cold weather."  However, anything below 60 is cold for me so today was a win in my book.

As far as the run, I ran 6 miles and went from 8:31/mile in the first down to 7:20/mile in the 6th.  It is a reoccurring theme with my training that everything seems to end up a progression run.  I start off slow, and once I am warmed up, tick off the miles faster and smoother each mile.  

That is what I meant above with pacing themes.  Everyone falls into some sort of a training routine.  Either you do lots of hill work, or you do lots of tempos, or long runs are your thing.  Whatever it is, people gravitate to what seems to work for them.  For me, getting faster over the course of a run works.  The challenge is to bust through your training comforts and do the other stuff.  I need to add solid tempo runs of longer lengths and some strength training.  Hill work and faster stuff I like the most.  

Tomorrow, an eight miler and some strides.

Tuesday, November 7, 2017

11/07/17 Chilly 5 miler and marathon goal pace...

Pace bands are often used in races to stay on target.
Well, it's 45 degrees out with a little wind and my hands are frozen.  I cannot type very well.  Tonight's mission, besides some light renovations to the bathroom, is to find my running gloves and hats.  I ran a nice, easy 5 miler at a comfortable pace of around 8:15/mile.  It felt smooth and easy, which is what I wanted.  Tomorrow I will go a little longer and harder to get the week productive.

I thought a lot about pacing during my run today.  The paces I have run in different races, training runs, etc.  I thought about what my body has felt like during different paces and at what distances were involved.  The reason for so much reflection on my pacing is that I want to use the coming months to train for a spring marathon and qualify for Boston.  Because of this, I need to pick a goal pace and base all my training off this pace.  It's nothing magical and I may be making this a bit dramatic, my apologies, but I am going to reach a bit and go for a goal pace of 7:30/mile for the marathon in the spring.  If I can do that, which will be quite an effort, I will finish up my 26.2 in about 3:16:38.  That is really cooking along, but I think I can do it.  

I have run 2 half marathons with a lot of hills at a pace of around 7:12/mile and I have a lot more training intelligence this time around.  We will see if this old body can handle it.

I am going to post my training schedule soon.

Friday, November 3, 2017

11/03/2017 Just a fast 3 miler to get out

It was beautiful out today, early in November.  The weather was sunny and about 70 degrees.  I got out and squeezed a quick 3 miler in this afternoon and ran the 3 miles in splits of 8:31, 7:53, and 7:21.  This week coming up, I will begin to stretch out the mileage.  

As I track my stats, the things i mainly pay attention to are miles, splits, and my cadence.  As my fitness goes up, I go from low 170's in my cadence up to the low to mid 180's.  Currently, I am in the mid to high 170's consistently.  It does help to be able to tune into my fitness and realize I am progressing, even without necessarily being able to go a lot longer or faster.  As I have seen in the past, as my cadence goes up, I am getting stronger.  It helps me trust the training, especially in the early stages.  

This weekend, though I don't normally, I am going to try and squeeze in some sort of fitness, hopefully running.  Usually, I try to keep Saturday and Sunday for rest days, but I am feeling motivated and it's early in my training so I know my body can handle it.

Wednesday, November 1, 2017

11/01/2017 5 miler, progressive Halloween burner

Coming off the binge of Reese's Peanut Butter cups yesterday feels good.  They tasted great, but it's time to train.  All during my run today, my thoughts were on racing.  I miss it.  I will WATCH the NYC marathon this weekend, for the first time since 2014.  Looking ahead, my thoughts of racing include the NYC Half in March, a spring marathon, and my part of the Franklin Lakes Triathlon.  I need to run fast again and compete.  Once I am game ready, I will try to squeeze in a race, I'll let you know.

Today's run was a progressive 5 miler.  I am still sore from the workout I did on Monday, but the running definitely loosened that up.  After about the first mile or so, I was feeling smooth.  Here are the splits from my run.

Mile 1-  8:31
Mile 2-  8:19
Mile 3-  8:10
Mile 4-  7:35
Mile 5-  7:00

I'm happy to run and get it done early in the day.  It's also time to start stretching these runs out and build 6, 7, 8, etc. miles.  Once I lose a couple pounds from the healthy eating and the cross training, I think I will start to see some serious fitness gains.

Tuesday, October 31, 2017

10/31/2017 A haunted, spooky 3 mile run and some chilly thoughts

Not really, it wasn't spooky or haunted.  I ran a 3 miler in the sun, around the safest, most boring neighborhood in New Jersey.  However, I had to grab you into the post didn't I?

As everyone I saw was mentioning how beautiful it is outside and how nice a day it is for a run, I lamented silently.  I'm not cranky about it, but I prefer warmth as you know.  Sure, the sun is nice, but the wind is chilly.  It put a pointed thought in my head that, as I am committing to a full year of running, I need to start laying out a plan to deal with the cold.  Last year, I ran well for a couple of the winter months, and then trailed off when I got busy with the house selling stuff.  

I know I can handle the cold if I'm prepared.  Going into this cold season, I am confident based upon last season's runs in some of those days in the teens and the 20's.  The training plan is coming together and I look forward to sharing it in the coming days.  

Happy Halloween!  Eat a lot of candy and regret it so you can workout tomorrow even harder

Monday, October 30, 2017

10/30/2017 30 minute workout, lots to do

Today, I had possibly the worst headache I have ever had, from the second I woke up.  I don't know what they are from exactly, but I get these headaches from time to time.  The frequency is directly related to how well I am eating and/or working out.  I know that as I am on the low end of my nutrition level and the working out is sporadic.  When I am going right, at most I will get these headaches 1-2 times a year.  When I am off the chain healthy living wise, I get them at least once a month.  This is my second in the last 2-3 weeks.  

I have been disappointed in 2017 as a whole running and fitness wise.  I have been thinking about making a great end of this year and really pushing myself through 2018.  Currently, I am building a challenging workout plan for now until June 2018.  It will be more varied than I have ever done, by my choice.  Today, I decided to go with a 30 minute workout instead of running in case my headache caused me to end early.  I started with a 5 minute jump rope session.  I will admit, the bouncing of the head did make me think about quitting.  Luckily, it ended pretty quickly.  After the 5 minute jump rope, I did the following exercises without rest in between.

squats
1 min plank
pull ups
lunge w/twist
curl ups
push ups
jumping jacks

I did 4 full sets of the exercises with virtually no rest.  At the end of the sets, I finished up with another 5 minutes of jump rope.  The whole workout took me exactly 30 minutes to finish and magically, no headache anymore.

In the coming days, more running, more workouts, sharing of the plan, and in general, more Daily Fitness Journal.

Friday, October 20, 2017

10/20/2017 Fast finish, solid week

For my 4th run of the week today, I decided on a 5 miler with a big final mile. I ran somewhat of a progressive run, without paying attention, but my final mile was all out. I ran mile 5 in about 7 minutes. I know it isn't a blistering pace, but a couple weeks ago, even 7:00/mile was not doable. I'm getting there.

For the week, I finished up at 21 miles. A solid effort. A big push will come over the next few weeks as I get the nutrition in ordxer and lose a few pounds. That, coupled with some fitness should show me some decent results.

I look forward to the pain sometimes. Today's final mile was a good example of that. A lot of runners are sadistic and enjoy the pain. I have a sick believe that the more painful the workout, the more proud of it I am. Soon, i will look to some repeat session and hill work designed at just that, pain.

It can make racing feel easier that it is, sorta :)