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Mulligan...

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Mulligan...

Post  nkrichards on Tue Jan 10, 2017 4:58 pm

Yup...a do-over.

The definition of a mulligan is

  • an extra stroke allowed after a poor shot, not counted on the scorecard
  • a stew made from odds and ends of food


This blog is going to be about my journey towards completing that one last marathon well.  And I'm not going to count CIM when I look at the scorecard.  Oddly enough, I'm not quite sure how I'm going to get there yet.  My training is going to be a mix of small changes and small goals (odds and ends) until I figure out exactly how and when I'm going to attempt that marathon finish.

Here's what I do know. 

  • I'm starting to taper off my beta blockers.  I haven't notice much of a change yet. (I'm on a half dose and have been for 5 days.)  RHR is still plugging along in the mid 40s.  I'll try not to push to hard during this tapering off period.
  • I've contacted a coach(s).  Sara is Coach Tim's (swimming) wife.  She is an elite swimmer and also an experienced triathlete.  She also has some physical therapy/personal training certifications.  She's the assistant swim coach and leads the Pilates and water running groups.  I really like her attention to detail and her positive attitude.  Maura is a friend who is an experienced triathlete.  She has often been available for advice and has agreed to help as needed.  She's a couple years younger than I am and a much stronger athlete.  She's an avid biker and will be a good asset.  We've talked and I'm hoping to meet with them next week.
  • I'm going to try...key word is try...to be a bit more flexible and a bit less competitive.  These traits are not my strong points.


So...not a lot of details yet.  I'll keep plugging away at training as the weather and my heart allow and fill in the blanks when I can.  I do have a few events/short term goals in mind that I'll put in writing soon.

Thanks in advance for following along and providing advice and/or a kick in the pants as needed.

Sisu...
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Re: Mulligan...

Post  nkrichards on Fri Jan 13, 2017 1:24 pm

Hey wait...I just realized how this humidity thing works!  I knew that running in high humidity in warm weather made the run feel warmer but I didn't think about the reverse.  What a Face   My run at 17 degrees with humidity of 25% was equivalent to -11.  No wonder my eye lashes froze shut!!


Actually my run went extremely well.  It was cloudy so I didn't enjoy the mountain views I've been enjoying lately but it wasn't windy so it was actually quite comfortable.  I got in 7 miles @ 10:54.  HR 150/165  The HR data surprised me.  It didn't feel that hard but I did have to concentrate on maintaining my footing.  It was packed snow and ice so I wore my screw shoes and they were pretty effective.

I'm pretty much just concentrating on trying to get in enough running to maintain or build on my base.  I don't enjoy treadmill running but I've had to resort to that a few times to make sure I don't lose to much fitness in this "interesting" weather.  Since CIM I've managed to get in a reasonable amount of miles:

  • Week 1-0
  • Week 2-6
  • Week 3-11
  • Week 4-12
  • Week 5-16
  • Week 6-12 so far

Not enough miles for peak training by any means but hopefully enough to maintain some level of running fitness.  And a plus is that I've had lots of time for core work and swimming which helps maintain my cardio fitness.

I signed up for the Heart Breaker Half on Feb. 12th.  This event is sponsored by Dr. B.  He leads a training group (Heart to Start) for non-runners and prepares them for the 5K but also offers a 10K and Half and a lot of his participants return to run the longer distances in future years.  It's open to anyone and has good participation.  The half is interesting.  There is a one mile hill at mile 2.98 that they time separately.  It's only 193' elevation gain so nothing to ridiculous.  They give awards for the Heart Breaker Hill time in addition to awards for total race time.  I know I won't be fully prepared to run a half at this point but I'll run it as a training run and if I feel totally unprepared I'll drop down to the 10K...they skip the hill.

I'm still unsure when I want to run my marathon.  Gary wants to run in Newport (Oregon coast) on June 3rd and a couple other local runners have expressed some interest as well.  Not sure how interested they all are with this weather though.  It might be a good opportunity as it's close and wouldn't require to much travel.  It's pretty flat and it's a nice course on the bay.  I'm just not sure I can be ready.  It's still 20 weeks away so if my medication changes and the weather don't create problems I could be ready.  We'll be travelling for the week of Jan 21-28 so I really only have 18 weeks.  According to their website it often fills in February.  I'm seriously considering registering and then just waiting to see how prepared I am and what the weather is and then making a decision on if and how hard I want to run it.

I still haven't noticed a significant change in my RHR but I am still on a half dose of my beta blocker and it does have a long half life so the change may be slow to come.  I'll drop to a half dose every other day starting next week.  I'm still feeling fine.

I did get the results of my EKG yesterday.  I spent an hour on Google trying to figure out what it all meant.  It showed that my HR (49) was lower than ideal...I'm sure that in conjunction with the HR reading (48) his assistant took was what convinced Dr. B that I could go off the beta blocker.  Some of the issues that showed up on the EKG taken shortly after my cardiac event are no longer showing up...good news.  But I still have a right bundle branch block.  I'm sure this is the result of heart damage from the heart attack.  Essentially it means that my right ventricle is not receiving the electrical impulses that tell it to go to work in the normal way.  The electrical impulses are coming via the left ventricle so they are delayed slightly.  Other than the low HR and the QRS duration number which indicates that I have a complete right bundle branch block my other numbers are all within normal ranges.  The QRS duration number hasn't changed since my last EKG taken in May of 2015 so I'm assuming it probably won't.  They told me in Boston that I did have some permanent damage.

And life goes on...
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Re: Mulligan...

Post  Mark B on Sat Jan 14, 2017 1:05 am

I like the title of your new blog. If fits!

I also like how you're taking proactive steps to get the most out of this additional shot. Talk with your coach about your competitiveness, and maybe she can find a way to at least mitigate those tendencies to help keep you from getting hurt or overtrained.

I'm fascinated to see what happens with the beta blockers. I hope you see improvement there, and that the heart damage isn't behind some of the issues you've been having. 

Enjoy your "Heart breaker" race! It's going to be rough training this winter for all of us, so those events are like rewards to help keep you motivated. And you should be able to be ready for Newport in June.

Onward!

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Re: Mulligan...

Post  nkrichards on Mon Jan 16, 2017 12:33 pm

Thanks Mark...lots of unknowns right now.  It's hard to set goals and make plans.  I do much better with a written plan and I struggle without concrete goals.

So...Saturday was a rest day as we had a timed one hour swim on the schedule for Sunday.  This is a national competition.  I knew I wasn't as prepared as I was for the 3000 in December but I still wanted to make an honest effort.  I woke up Sunday feeling awful!!  My RHR was 42!  What!!  I had breakfast and headed to the pool.  I told the coach I wasn't feeling the greatest but was going to give it a try.  I maintained a decent pace for the first 20-30 minutes but realized that it just wasn't going to happen today so I settled into a pace that I knew I could survive for the remainder of the hour.  I ended up going 2880 yds.  My goal was to do at least 3000 so it wasn't a terrible swim.  Coach Sara swam 5030 yds!

They posted the results of the 3000 yd swim from December.  You get points based on your time compared to the national record time for your age group.  My time of 59:57 put me 41 out of 51 in my age group.  I earned 607 out of 1000 points.  I told Coach Tim and Coach Sara that my goal eventually was to earn 700 points which would be somewhat equivalent to a BQ time.  Sara swam the 3000 in 35:03 earning 950 points and setting a new Oregon record in the 40-44 age group.

I'm enjoying swimming and it's a good cardio workout that is easy on the rest of my body.  I still haven't given up on my running goals though.  I'm struggling with how much time I'm willing to put into swimming until I reach those running goals and move on.  I'm looking forward to meeting with Coach Sara and see what changes she suggests...hopefully we can find time this week. 

On the heart health front I'm still a bit confused.  My RHR was 44 this morning.  Still lower than it should be.  I've been on a half dose of my beta blocker daily for 10 days and I'm now transitioning into a half dose every other day.  I expected to see a rise in my HR by now.  I'm a bit tired and very confused and not willing to give up on my goals.

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Re: Mulligan...

Post  nkrichards on Tue Jan 17, 2017 10:41 am

RHR up to 46 this morning.  Still low but at least I can function a bit better at that rate.  I've been exhausted...especially on Sunday when it was 42.

I did manage to get in some good training yesterday.  I just kept the effort levels moderate.


  • Core/strength workout before breakfast
  • Swim 2450 yds
  • Run 5 miles outdoors.  13 degrees, partly cloudy but pleasant, wore the screw shoes but footing OK with them.  I overdressed a bit but it was a nice run.


I don't normally run on swim days but it was a nice day and it's supposed to be windy and the rain is coming in today.  I just made sure I kept the effort reasonable.

I am still confused about this HR thing.  I'm amazed that my RHR hasn't come up yet.  And my HR during activity is higher than normal...as predicted while my heart adjusts to it's new found freedom.  Even though I kept my effort moderate my HR during swimming was up as high as 157.  During my run the 305 showed an average HR of 174 with a high of 217.  It sure didn't feel that high and I'm wondering if there weren't some issues with the chest strap.  The Vivosmart showed a HR of 148/166 which I'm hoping is the more accurate of the two.  I don't feel comfortable pushing to hard till my HR settles down a bit.  Time will tell.

Ultreya...
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Re: Mulligan...

Post  nkrichards on Tue Jan 17, 2017 7:43 pm

It's 40 degrees!  First day above freezing for over a week...maybe two weeks.

I came home from Pilates and it was 20 degrees and the wind and rain hadn't arrived yet so pulled on my running gear and headed out.  I gave myself some options in case I needed to cut the run short but the weather and my legs both held up.  I got in 10 miles.  Woohoo!!  I kept the pace easy but it was pretty slippery so it was a difficult run.  HR still bouncing around...at least it's still beating. I love you

I'm pretty pooped.  May be time for a cup of tea and possibly even a short nap...

Ultreya...
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Re: Mulligan...

Post  Mark B on Tue Jan 17, 2017 10:43 pm

I think it's going to take some time for your body to get over the shock of not being on that medication anymore. Keep at it, and I bet things will start to settle down before too long. (Though not as soon as you'd like.)

Wow, 40 degrees? That seems so balmy compared with what we've been experiencing over here. We got down to 8°  two mornings this week, and we are at this moment in the middle of a freezing rainstorm. The temperatures are inching above freezing in a lot of areas, though, so I'm hopeful that I'll be able to get home tonight!

It's supposed to get up to 48/49° tomorrow and Thursday. That's going to feel positively tropical! 

It'd be nice if they could actually go back to school soon. So far this year, they've only managed six days.

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Re: Mulligan...

Post  nkrichards on Wed Jan 18, 2017 12:13 pm

@Mark B wrote:I think it's going to take some time for your body to get over the shock of not being on that medication anymore. Keep at it, and I bet things will start to settle down before too long. (Though not as soon as you'd like.)

Wow, 40 degrees? That seems so balmy compared with what we've been experiencing over here. We got down to 8°  two mornings this week, and we are at this moment in the middle of a freezing rainstorm. The temperatures are inching above freezing in a lot of areas, though, so I'm hopeful that I'll be able to get home tonight!

It's supposed to get up to 48/49° tomorrow and Thursday. That's going to feel positively tropical! 

It'd be nice if they could actually go back to school soon. So far this year, they've only managed six days.

RHR is slowly coming back up to at least the levels it was at for the last few months.  47 this morning.  HR during my run yesterday was still a bit high and erratic but not as bad as the previous day.  It will settle down eventually I guess.

Yes, 40 degrees felt like summer.  It was 4 when we woke up.  20 at 10:00 when I headed out for my run.  32 by the time I finished and 40 not long after.  Things are melting quickly!

Bend area schools are still closed.  They had a roof collapse so they are afraid to bring the kids back in until they have all the schools inspected.  They found a few problems that need to be repaired.  I don't blame them for being cautious.  Can you imagine the outcry if they brought the kids back and tragedy struck!

Core this morning...swimming later on...
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Re: Mulligan...

Post  nkrichards on Thu Jan 19, 2017 11:31 pm

Woke up with a resting HR of 41.  What is going on??  The good news is I didn't feel awful...I was able to function pretty well.

I was pretty pooped after my 10 miler on Tuesday.  The slippery conditions were hard to manage.  I did do my core/strength workout on Wednesday and headed for swimming.  I "cheated" and cut out the 100 yds of drill work.  Not because I needed to.  I just didn't feel like doing it and Coach Tim always tells us "It's Masters...you can do whatever you want"  So I did.  I felt like a real rebel.  Twisted Evil  I ended up with 2200 yards and the main workout was a nice ladder which I completed very well.

Pilates this morning and then I met with Coach Sara and Maura.  We mostly just talked and Sara ran us through a quick test and showed us some exercises designed to even up your posture to help prevent hamstring issues.  I had mentioned that I sometimes have trouble with my hamstrings.  It was a good meeting.  I think I'm going to enjoy working with both of them.

Got out for a run this afternoon.  7 mi w/5 @ 9:43  HR 161/174  43 degrees with better traction...I just had to dodge the water and slush puddles.  I overdressed.  This was a tough run (legs) but I was quite pleased.  HR still much higher than it feels when I'm running.  I didn't struggle with cardio...just tired legs.

Ultreya...
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Re: Mulligan...

Post  Mark B on Fri Jan 20, 2017 12:31 am

Nice that we're out of the icebox for a while, isn't it? We had a big melt-off today. 

Nice job on the run, and I can't quite fathom how swimming 2,200 yards (1.25 miles) makes you a "rebel" by cutting out 100 yards...  scratch

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Re: Mulligan...

Post  nkrichards on Fri Jan 20, 2017 10:05 pm

@Mark B wrote:Nice that we're out of the icebox for a while, isn't it? We had a big melt-off today. 

Nice job on the run, and I can't quite fathom how swimming 2,200 yards (1.25 miles) makes you a "rebel" by cutting out 100 yards...  scratch

 It's warming up here so what do we do...head out tomorrow morning for a week of ice fishing. What a Face  Our youngest son's in-laws have been bugging us to come to Minneapolis for an ice fishing trip since we met them several years ago.  In the midst of summer the heat we agreed.  We're actually driving up to Lake of the Woods on the Canadian border once we arrive in Minneapolis.  I'm hoping I can find a place to run safely...

I was a "good girl" today and did my full swim workout (2200 yds) .  Do you know how hard it is for me to "cheat" once I have a plan/workout/goal?  Sometimes that's a good trait but more often than not it's unwise.   I don't listen to my body...I push to hard...and I'm sometimes VERY disappointed.  I know it's not healthy but I struggle to change.

Ultreya...
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Re: Mulligan...

Post  ounce on Thu Jan 26, 2017 5:39 pm

(While she's gone, I'll sneak in here with a comment.  shhhhhhh)
I would imagine that you have finished tapering off the beta blocker, by now.  I'm for anything that allows the liver to filter less chemistry, when permitted. 

I wouldn't be too concerned with the consistent RHR.  I've always read that a good indicator of needed additional rest is when the RHR is higher, the day or two after a longer workout.  So, you should be okay.  That'll be $15 please.

You know, I bet that if you did the same workouts this year that you did last year, you would kill next year's CIM because your body will be conditioned to that level of working out.  Maybe even faster!

Single digit temperatures.  Wow.  I think that I've only seen 9 degrees once and that was in 1982 or so.  I'm so sheltered.

Do car's fenders still get rusted from all the salt on the roads?

We need a big fish story from your ice fishing vacation, too, please.
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Re: Mulligan...

Post  Michele "1L" Keane on Fri Jan 27, 2017 2:20 pm

Don't think they salt out west - just in the Midwest and Northeast.  And only older cars rust now and most newer vehicles (like 2000s plus) are undercoated to protect from the elements before purchase.  It used to be that this was an extra that you had to buy.

Hi Nancy!
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Re: Mulligan...

Post  Mark B on Sat Jan 28, 2017 9:10 pm

We actually do use a liquid salt mixture on the roads in Washington, but not over the border in Oregon. As such, the roads there are TERRIBLE when it snows or gets icy. Horrific. Embarrassingly bad. Subarus in the ditches everywhere!

Anyway, the salt is used so rarely where I live that vehicle corrosion is very unlikely. The Midwest, where they salt all winter long, is apparently the traditional home of flapping fenders and pass-through floorboards. (Though apparently that's been resolved, as I read Michele's post above the second time.)

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Re: Mulligan...

Post  nkrichards on Sat Jan 28, 2017 9:45 pm

Glad you only snuck in briefly with comments while I was away Doug.  I was wondering what I'd find on my return. 

So, yes, I am totally off the beta blockers now.  I took three weeks to taper off gradually so I took my last half dose on Thursday.  My RHR was to low and that's why Dr. B allowed me to go off earlier than the recommendation...and possibly why I struggled during CIM.  My RHR didn't respond immediately to the reduced dosage of the beta blocker but it is starting to.  Metoprolol has a long half life.  Both my RHR and my training HR are a bit erratic which is expected during this transition period.  Hopefully both will settle down with time.

Single digits and even negative temps aren't unusual here.  It's just a fact of life.  They do use a bit of salt here but not much.  They use another liquid formulation that they call de-icer.  It's similar I think.  We don't seem to get much rust damage.  As Michele mentioned the cars are a bit more protected.  It does make a dirty mess on the cars though and terrible road film on windshields.

*
Hi Michele

*
The fishing report:

It was an awesome trip.  We went to visit our youngest son, Kevin's, in-laws.  It was a long overdue trip.  We flew into Minneapolis.  After a day there we headed up to the Minnesota Angle...a bit of Minnesota that juts out into Canada on the Lake of the Woods.  It was a long drive including a bit of time in Canada.  It's interesting...you go through customs by phone...  We finally made it to Angle Inlet where we left one car and squeezed luggage and all 8 of us into one 4x4 pickup.  (Kevin's family was with us.)  We then drove 9 miles on the ice road to Sunset Lodge located on an island in the middle of the lake.  It was a bit unnerving in the dark but we arrived safely.  The next morning we were up early for breakfast at the lodge before we loaded into the bombardier for our trip to our heated ice houses...we had two.  The boys didn't have much interest at all in fishing so we took turns entertaining them.  We went hiking on the ice, made snow angels, found icy spots to "ice skate" on, and hiked over to a small island for some sledding on our coats and snow pants.  They had fun and so did I.  At noon the women and children called it a day and headed back to the lodge.  The men ended up with 7 or 8 medium size fish that day.  We were fishing for Walleye.  The second day Kevin's MIL stayed in with the boys so Kevin's wife, Natalie and I were able to fish a bit more.  Natalie caught a couple nice ones.  I caught a couple that were small and we threw them back.  We headed in at 1:00 to help with the boys and left the men to fish.  They ended up with their limit (4 each) and they were all much larger.  They had to throw one back as it was to large and had 3 that were within 1/2" of the maximum size allowed (19 1/2").  We had fish for dinner both evenings and still had plenty of fish left to bring home.  It was an interesting adventure.

But my favorite part of the trip was my run on that second day of fishing.  After returning to the lodge I decided to go for a run...on the ice road.  I had my screw shoes and my cold weather gear.  It was a unique experience to say the least.  I wish I could figure out how to share the map created by my GPS.  I was running on the lake.  It looks pretty funny.  I got in 4 miles and would have gone further but Natalie and her Mom were pretty concerned and I promised I'd be back at a certain time and didn't want to worry them.  No cell service so that wasn't an option.  They were just getting ready to send out a search party.

I also got in a brisk 3 mile walk the day we arrived and a 5 mile run around Lake Minnetonka upon our return from the fishing trip.  I would have liked to do more but it was tough to find time that didn't mess up the plans that had been made for us.  I'll try and get a good run in tomorrow.

Muddy with some lingering snow here.  It's a mess!  And I have a ton of dirty laundry and a huge pile of mail to deal with.

Ultreya...
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Re: Mulligan...

Post  ounce on Sun Jan 29, 2017 8:14 pm

Glad that medication is gone.  That's wonderful y'all were out there.  I saw a story once about the trek to it goes through Canada.  I can't say doing that is on my bucket list, but I wouldn't be against doing it, if Mark paid for it.

Now, get to work!
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Re: Mulligan...

Post  Michele "1L" Keane on Mon Jan 30, 2017 6:15 pm

Hi Nancy.   I have been to Lake Minnetonka - and no, I was not fishing - in the summer or the winter.  Glad you had fun though.
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Re: Mulligan...

Post  nkrichards on Tue Jan 31, 2017 11:29 am

@ounce wrote:Glad that medication is gone.  That's wonderful y'all were out there.  I saw a story once about the trek to it goes through Canada.  I can't say doing that is on my bucket list, but I wouldn't be against doing it, if Mark paid for it.

Now, get to work!
The trip to the island on Lake of the Woods was one of the highlights of the trip.  Not a cheap trip but not to expensive either.  I was glad we had the opportunity to do it.

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Hi Nancy.   I have been to Lake Minnetonka - and no, I was not fishing - in the summer or the winter.  Glad you had fun though.
I'm not a fisherman by any stretch of the imagination.  It was a unique experience but I enjoyed playing with the boys and my run on the ice road more than anything.

*
I wasn't able to squeeze in a run on Sunday.

I did my core/strength work yesterday and also swam 2250 yds.  It was a tough swim after being gone for a week...

Ultreya...
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Re: Mulligan...

Post  Mark B on Tue Jan 31, 2017 2:58 pm

That sounds like quite a trip, and the ice road run sounds like quite an adventure. I'm glad you made it back before they called in the Mounties. Very Happy

Great news on the medication! I have a feeling things are going to get much better as your body settles in to its new normal.

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Re: Mulligan...

Post  nkrichards on Tue Jan 31, 2017 7:39 pm

@Mark B wrote:That sounds like quite a trip, and the ice road run sounds like quite an adventure. I'm glad you made it back before they called in the Mounties. Very Happy

Great news on the medication! I have a feeling things are going to get much better as your body settles in to its new normal.

I would have been in BIG trouble if I hadn't been back when I promised.  The ice road run was definitely the highlight of the trip for me.  Does that tell you anything about how much running has become a part of my life?  I wouldn't have believed it 10 years ago! 

I am sure hoping that I'll adjust to the medication change and settle back into training soon.  I need the consistency and some concrete goals so that I can feel like I'm getting closer to recovering from my cardiac event.

*
So...my trip gave me some time to really think about where I'm at and where I want to go.  Upon my return I asked some questions on the Ironheart site.  Most of the members are recovering from open heart surgery or valve replacements but a few are heart attack survivors.  Some were active before their cardiac issues and some are making life style changes because of their cardiac events.  It's a very supportive and informative group.  Their input helped me make an important decision that I was reluctant to accept.  I am not going to try and run the Newport marathon in early June.  I just don't feel I have enough time to prepare.  The uncertainty surrounding my medication change adds to my lack of confidence that I could be ready.  I don't want to set myself up for another disappointment.  There were several reasons why Newport would have been a good choice but the honest truth is that I was in such a hurry to get this monkey off my back that I wasn't thinking clearly.  I'll spend a few months building a solid base and then choose a fall marathon.

I've never taken the time to really slow down and do any LHR training.  Maybe this is a good time.  My HR is higher than normal at this point...an expected result of going off the beta blocker.  I need to take some time and let it settle back down.  And I need to regain some of the confidence that I've lost. 

Scheduled events:

  • July 4th 10K
  • Sept 9th MacDash sprint triathlon
  • fall marathon (early November)


So here's where I need your help.  Suggested training as I work on building my base?  I don't have the patience to just do a bunch of slow runs.  Can I sneak in a few intervals now and then?  Or a temp run once in awhile?  Will it hurt to include a few short striders in an otherwise easy run?

I usually do a fairly long training plan for a marathon (20-24 weeks).  We have a trip to Nepal booked in mid-November.  It may not happen if there aren't enough participants but I'll choose a marathon in early November.  That means marathon training will start in late May/mid June.  What can/should I do to prepare for the July 4th 10K?

Obviously I'll continue to swim at least 2 and probably 3 days a week.  I'll also need to get back on my bike as soon as the weather clears...and/or dig out the trainer...yuk!  Cross training and triathlon preparation will influence my marathon training but I've worked around that in the past.

Marty and I have been much more consistent with our core/strength workout than we have in the past.  That combined with Pilates 2 days a week is making a noticeable difference.  I don't know if I can keep up with the Pilates once we get busy farming but I really enjoy it and think it compliments the workout that I do with Marty very well.  I hope/plan to have a much stronger more stable core going into training this year.

Thoughts?  Advice?  There are a lot of reasons why I didn't/don't want to postpone my marathon until fall but I know that it's the only logical choice.

Ultreya...
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Re: Mulligan...

Post  Michele "1L" Keane on Wed Feb 01, 2017 11:21 am

Your plan makes perfect sense, Nancy.  

So a trip to Nepal - whom is this through/with? as you mentioned maybe not enough participants.  I'd love to go to Nepal.

Keep up the good work.
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Re: Mulligan...

Post  nkrichards on Wed Feb 01, 2017 12:21 pm

Michele \"1L" Keane wrote:Your plan makes perfect sense, Nancy.  

So a trip to Nepal - whom is this through/with? as you mentioned maybe not enough participants.  I'd love to go to Nepal.

Keep up the good work.
Thanks Michele.  It was a decision that I really didn't want to make...another admission that I wasn't fully recovered but it was the right decision.  Now I just need to slow down, let my body adjust and build that base so I'm ready to train well.

We're booked on a trek with International Mountain Guides out of Washington.  They are primarily a climbing organization and train on Rainer but lead climbs all over the world.  We chose them for our trip to Kilimanjaro in 2009.  They always provide a US guide trained in wilderness first aid as well as local guides and porters.  They carry oxygen and have the ability to treat altitude sickness on the trail.  Our guide had summited Everest and was a fantastic guide.  They have relationships with the best local guides as well.  Marty loved that aspect of the trip and spent a lot of time visiting with the locals.  Trekking Nepal is on my bucket list but the most popular time to go is October/November.  They also have a short spring season.  Our farming obligations and Marty's elk hunting trip prevent us from joining the trips they had on their schedule.  I talked to them and they put together a slightly easier trip which includes Everest base camp that leaves in mid-November and finishes in December.  Apparently that is still a good time of year to trek but it isn't as popular as it's cold but we'll be staying in tea houses.  They are a bit more expensive than other organizations but we felt that their safety record and slower pace to allow for acclimation to the altitude was well worth the cost.  They need 8 people to make the trip cost effective.  We are signed up but waiting to see if they have enough interest before we buy plane tickets.  You can find information about our trek at http://www.mountainguides.com/everest-trek-nepal-aut.shtml   It's the one departing on Nov 18th that includes Gokyo loop.  Would love to have you join us!!
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Re: Mulligan...

Post  Mark B on Wed Feb 01, 2017 3:28 pm

That trip sounds like great fun. I'd love to do that someday.

I think your plan is wise. If I didn't know it'd make you crazy, I'd suggest spending the first couple of months doing nothing but low HR work, to get the most out of your aerobic system, then phasing in something more uptempo once a week after that. One uptempo run I used with great success was something called an "initial lactate threshold run" - it's a run where you target a heart rate just below where you start to accumulate lacate and hold at that heart rate, slowing as needed to keep the effort level steady. You end up being able to go farther and farther as you improve before your body starts slowing down, and the overall pace picks up. It's kind of an amazing thing to see.

If you're interested in reading more on that approach, check out Hadd's Approach to Distance Training at the link I just provided. It's dense reading, but it does a good job explaining how it works.

Watching the steady progress that comes from this sort of training can be a huge confidence builder.

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Re: Mulligan...

Post  nkrichards on Fri Feb 03, 2017 12:56 am

@Mark B wrote:That trip sounds like great fun. I'd love to do that someday.

I think your plan is wise. If I didn't know it'd make you crazy, I'd suggest spending the first couple of months doing nothing but low HR work, to get the most out of your aerobic system, then phasing in something more uptempo once a week after that. One uptempo run I used with great success was something called an "initial lactate threshold run" - it's a run where you target a heart rate just below where you start to accumulate lacate and hold at that heart rate, slowing as needed to keep the effort level steady. You end up being able to go farther and farther as you improve before your body starts slowing down, and the overall pace picks up. It's kind of an amazing thing to see.

If you're interested in reading more on that approach, check out Hadd's Approach to Distance Training at the link I just provided. It's dense reading, but it does a good job explaining how it works.

Watching the steady progress that comes from this sort of training can be a huge confidence builder.

Thanks for the link Mark.  I skimmed that article several years ago but found it much more intriguing this time.  I haven't had time to read the link he included on lactate testing but I'm not sure that's an option for me anyway.  I also need to get back to the Maffetone books.  I skimmed through them earlier this year but didn't want to take the time to slow down then. 

So...I'm going to give myself a B+ for effort and a C- for results. 

Tuesday - 6.5 mi @ 11:39 HR 148/160  33 degrees, no ice

Thursday - 5 mi @ 12:44 HR 144/159   20 degrees, very slick

I shifted down a gear on Tuesday and shifted down another gear on Thursday but these paces are obviously still to fast.

Hmmm...
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Re: Mulligan...

Post  Mark B on Fri Feb 03, 2017 1:38 am

@nkrichards wrote:
@Mark B wrote:That trip sounds like great fun. I'd love to do that someday.

I think your plan is wise. If I didn't know it'd make you crazy, I'd suggest spending the first couple of months doing nothing but low HR work, to get the most out of your aerobic system, then phasing in something more uptempo once a week after that. One uptempo run I used with great success was something called an "initial lactate threshold run" - it's a run where you target a heart rate just below where you start to accumulate lacate and hold at that heart rate, slowing as needed to keep the effort level steady. You end up being able to go farther and farther as you improve before your body starts slowing down, and the overall pace picks up. It's kind of an amazing thing to see.

If you're interested in reading more on that approach, check out Hadd's Approach to Distance Training at the link I just provided. It's dense reading, but it does a good job explaining how it works.

Watching the steady progress that comes from this sort of training can be a huge confidence builder.

Thanks for the link Mark.  I skimmed that article several years ago but found it much more intriguing this time.  I haven't had time to read the link he included on lactate testing but I'm not sure that's an option for me anyway.  I also need to get back to the Maffetone books.  I skimmed through them earlier this year but didn't want to take the time to slow down then. 

So...I'm going to give myself a B+ for effort and a C- for results. 

Tuesday - 6.5 mi @ 11:39 HR 148/160  33 degrees, no ice

Thursday - 5 mi @ 12:44 HR 144/159   20 degrees, very slick

I shifted down a gear on Tuesday and shifted down another gear on Thursday but these paces are obviously still to fast.

Hmmm...

Be patient with yourself. It takes time to dial that sort of training in. It usually also involves stuffing your ego into a bag and leaving it by the side of the road. It's hard to force yourself to run at that level, but it can be a huge help over time. Just keep reminding yourself that this IS training, specifically aimed at making you faster aerobically, which makes you faster at all levels of intensity. (Egos like hearing that.)

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