Thursday, December 21, 2017

12.21.2017 Slow, Easy Recovery Run

I'm trying to embrace the slow running when it's necessary.  I am not one to run slow, but I know with the added mileage I have run and will be running, it is important to be smart with my body.

I ran a 4 miler nice and easy this morning, at a pace of 8:42/mile.  At just under 35 minutes for a 4 mile run, it was easy.  Coming off the strong 10 miler yesterday, my legs deserved a break today. 

I am toying with a second 4 miler in a little while, also easy.  I have the time, so I may run more just to get some more miles in and get higher on the Nuunbassador Leaderboard :)

I am addicted to it.

Wednesday, December 20, 2017

12.20.2017 And the winner is....The Long Run and some #nuunlife

After debating over it yesterday and this morning, I decided a long run would be most beneficial to me at this point in my training.  I haven't had the chance to get in some significant distance runs in so I thought a 10 miler made perfect sense for me.  I am building on a really strong week this week and want to continue it.

The run stats themselves are as follows:

10 miles
7:43/mile pace
fastest mile 7:05
slowest mile 8:45
cadence 183

The traditional look at long runs for most runners is LSD, the long, slow distance run.  Slogging out the miles at a painfully slow pace.  The new theory, that I personally believe in, is the long, strong distance run.  I want my pace to be strong, and effort, and something that makes my run worhty of the stat line.  I will try to run 7:45/mile-ish on my long runs for the time being and then hit them at 7:30/mile-ish in a month or two.  Why not push it a little on the long mileage?  Recovery days are my slow days.

I need to go rehydrate with some Nuun now, energy, wild berry.

Last Minute Christmas Gift? My Top 3 Book list for Runners

I have profiled some books before on the site, but I wanted to give you a quick list for a couple last minute ideas for runners.  Or, maybe a gift for yourself!  You only have a couple shopping days left, but Amazon Prime and your local Barnes & Noble can help you out with the following.  I did not list them in order, as I love them all.  

Running with the Buffaloes, by Chris Lear.

Set in the fall of 1998, the book chronicles the Colorado Buffaloes' cross country campaign-taking the reader on a ride from the anticipation of preseason camp, through the mid-season shock of losing a teammate, to the elation of competing at the NCAA championships.

My Life on the Run, by Bart Yasso

With insight and humor, My Life on the Run chronicles the heatstroke and frostbite, heartache and triumphs he's experienced while competing in more than 1,000 competitive races during his nearly 30 years with Runner's World magazine.
Yasso gives valuable and practical advice on how to become a runner for life and continually draw joy from the sport. He also offers practical guidance for beginners, intermediate, and advanced runners, such as 5-K, half-marathon, and marathon training schedules including his innovative technique known as the Yasso 800s. Recounting his adventures in exotic locales like Antarctica, Nepal, and Chitwan National Park in Africa (where he was chased by an angry rhino), Yasso recommends the best exotic marathons for runners who want to grab their passports to test themselves on foreign terrain.
With the wit and wisdom of a seasoned insider, he tells runners what they need to know to navigate the logistics of running in an unfamiliar country. Yasso's message is this: Never limit where running can take you because each race has the potential for adventure.

The Animal Keepers, By Donn Behnke

The Animal Keepers tells the true story of the Stevens Point High School cross country team and their unforgettable journey through the 1985 season. Joined by first year runner Scott The Animal Longley - a developmentally disabled student who lived in a group home - the year takes an unexpected turn as this most unlikely hero leads them on a quest for a state title. Surrounded by a group of serious and dedicated runners The Animal set out to prove he belonged. Driven by his incredible enthusiasm and never ending optimism the 85 season became a voyage of discovery for Scott, his coach, and his teammates as they worked to assemble a competitive team from a jumble of spare parts. Told from the perspective of a young coach this is a book about running, competing, and team building, but at its center this is the story of a young man with physical, cognitive, and emotional disabilities who loved to run, loved to compete, and most of all loved being part of a team.

This last book, Maura bought for me a couple years ago.  I just got around to reading it this past week and loved it.  A great book, even for a non runner looking for a good read.

Tuesday, December 19, 2017

12.19.2017 A smarter recovery run and some 100M strides

Last week, I mentioned that I thought my recovery run was too fast and that I needed to slow it down.  Today, I consciously ran a slower 5 miler to recover from yesterday.  I ran 5 miles at a pace of about 8:36/mile.  It felt good, and controlled.  I needed to make sure the recovery felt slow.  Recovery isn't supposed to be a push.

At the end, I dialed up a little on some tired legs and turned in 5 strides of around 100 meters.  I rested 2-3 minutes in between each with some walking and rest.  It's important to do strides individually so that each is productive for form and fitness.  

Tomorrow, I am deciding between a long run and a hard effort tempo run or goal pace run.  I guess you will have to wait until tomorrow's post to see what I ended up doing.

Monday, December 18, 2017

12/18/2017 5+5=10 and What's with my F-ing laces?

Run #1
The plan was for a 10 miler today.  Coming off the weekend and no running, I am always ready to go on Monday.  Because I lost my nice block of time to run today, I needed to adjust to two smaller runs.  I wanted to get in 10 miles today so I broke it into 2 manageable 5 milers. 

I ran the first at a strong clip right from the first step and ended even stronger.  I ran the first run in 36:26, a nice solid pace of about 7:16/mile.  After about an hour off, I ran the second of the runs today at about an 8:26 pace, just over 42 minutes total.  I didn't want to push it at all the second time around.  I wanted to be comfortable and get my 10 miles in.
Run #2

All in all, both runs were great.  I feel like I got exactly what I
wanted today, considering I had to break my long run into two parts.  The one thing I hd an issue with though was my right shoelace.  I never have shoelace issues.  However, during the second run, I had to tie it THREE times, and left it untied at the end or it would have been 4.  What the F?!?  I have never been a doubler, but the time has come apparently.  My geriatric hands can't pull the laces tight enough anymore.  :)