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Term Limits?

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Re: Term Limits?

Post  Michele "1L" Keane on Tue Nov 20, 2018 5:20 pm

Wow - 36F in Houston - now that is cold for Texas.  We have had a couple of days in the low 30s, but that is normal here.  In fact, we had our first freeze on 11/13 last year and it wasn't until 11/15 this year.    It has been incredibly wet though and the river path is still flooded in spots, so I've had to run alone in my neighborhood - which is fine, but I do like to run with others when I can.   Maybe I can arrange for some moisture to go out west.
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Re: Term Limits?

Post  ounce on Sun Nov 25, 2018 7:22 pm

@nkrichards wrote:
@ounce wrote:It's January weather in Houston, this week.  Today, the big airport (IAH) recorded a 12 minute sleet and snow event.  A 'trace' in meteorological measurement.  It's the earliest recorded snow in Houston, breaking a record from 1979.

This morning, I ran 4 miles.  The first since Saturday's 13.  It was 36 degrees with a WNW wind of 8-12 mph.  I got all layered up and even put on the long tights.  For some reason (probably not fully recovered from the 13), I wasn't motoring along at a good, 4 mile pace.  More like miles 9 & 10.

Well, I guess I will hold off running again until Friday.  Kind of a pisser, but that's the way it goes.  If nothing else today, I renewed my memory on how 3 layers of shirts works in 36 degrees with no wind (a touch too warm & not exposed to the wind) and 36 degrees with the wind in my face (spot on).

Cadence was 157.

4 miles, 59:18, 14:37 pace, 156 avg cadence, 0.71 m avg stride length
1.  14:38, 157 spm, 70 sl
2.  14:23, 157 spm, 71 sl
3.  14:40, 156 spm, 70 sl
4.  14:47, 153 spm, 71 sl

Thanks for stopping by.
I'm guessing that's COLD for Houston!  We've had several mornings in the teens.  We need some moisture!

That looks like a perfectly executed recovery run to me.   cheers  I know that I sometimes forget that recovery runs are just as important as long/faster runs.
In November, yes, that's COLD for us.  It's expected in January.  Today, it was 74 and a cold front blew through and it's supposed to be 40 in the morning.  I'm fine with the cold weather, but it's supposed to warm up by the weekend, which is fine.


Michele \"1L" Keane wrote:Wow - 36F in Houston - now that is cold for Texas.  We have had a couple of days in the low 30s, but that is normal here.  In fact, we had our first freeze on 11/13 last year and it wasn't until 11/15 this year.    It has been incredibly wet though and the river path is still flooded in spots, so I've had to run alone in my neighborhood - which is fine, but I do like to run with others when I can.   Maybe I can arrange for some moisture to go out west.
Actually it's cold for SE Texas.  Back off 10 degrees for cold for Dallas/Fort Worth and another 10 degrees for cold for the Panhandle (Amarillo) for this time of year.  We're more than fine on rain for the year and we'll get more because the Southern Jet Stream is in place bringing moisture from the Pacific across Mexico.

Is that river/reservoir that supplies water to y'all and other areas back up to full or at least fuller, 1L?

Hurricane season is over on Friday!
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Re: Term Limits?

Post  ounce on Sun Nov 25, 2018 7:41 pm

Let me see if I can catch up on last week's runs.  It was my first running since Nov 13.

Monday before Thanksgiving---
It was around 44 degrees.

3 miles, 41:21, 13:47 pace, 158 avg cadence, 0.74 m avg stride length
1.  13:47, 157 spm, 74 sl
2.  13:55, 158 spm, 73 sl
3.  13:37, 158 spm, 75 sl

I wanted to do 4, but it was the first run in 6 days so it was taking more effort than it should.  I expected that possibility.  Left shin splint was acting up, too.  That usually goes away with consistency.
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Re: Term Limits?

Post  ounce on Sun Nov 25, 2018 8:09 pm

Thanksgiving---
It 52 degrees and I started later than usual (about 1 hour before sunrise).  Target cadence was 158.  I bumped it up a step on the last run.  I'm working on getting up to 160 or higher.  I had been comfortably going at 164, this time last year.

6 miles, 1:24:41, 14:07 avg pace, 157 avg spm, 0.73 m avg stride length
1.  14:22, 157 spm, 71 sl
2.  14:09, 157 spm, 72 sl
3.  14:12, 157 spm, 72 sl
4.  14:22, 156 spm, 72 sl
5.  13:51, 157 spm, 74 sl
6.  13:43, 158 spm, 74 sl

For it being a 6 mile run, I was running it better than the 3 mile run on Monday.  Left shin split was much reduced and when I re-started after stopping for traffic, the pain was gone.  This is not unusual for me.  (In fact, for the next run on Saturday, there was none for the whole run.)

Looking down on my runs from way up high, it's slower than I have been in the past and I should be upset, but I'm just disgruntled in the light of not being able to run more than twice a week during the Summer.  I may not beat last year's time, but I'll be able to go as far before stopping at mile 11.  So there's the consolation prize.
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Re: Term Limits?

Post  ounce on Sun Nov 25, 2018 8:52 pm

Saturday after Thanksgiving----
It was 50 degrees, no wind, and foggy.   A short-sleeved shirt was worn.

This was a long run day.  I backed down the cadence from 158 to 157.  Doesn't seem like much, but as as a run goes on, that 1 step can be felt.

I was toying with the idea of anything from 9-12 miles.  The legs were in control.  Seemingly odd, but the legs don't make the decision on turning around until, like, 50 feet before a turnaround point.  Odd, but it's working.

10 miles, 2:21:54, 14:11 pace, 156 avg cadence, 0.73 m avg stride length, 1st half pace 14:14, 2nd half pace 14:08.
1.  14:03, 157 spm, 73 sl
2.  14:20, 157 spm, 71 sl
3.  14:22, 155 spm, 72 sl
4.  14:17, 157 spm, 72 sl
5.  14:07, 157 spm, 72 sl
6.  13:56, 157 spm, 74 sl
7.  13:41, 157 spm, 75 sl
8.  14:33, 157 spm, 71 sl
9.  14:27, 153 spm, 73 sl
10. 14:06, 156 spm, 73 sl

I received my instructions just before mile 5 to turnaround.  I was hoping to do 11.  For the last 3 miles, it seemed a little difficult.  Not unusual for the last few miles of a long run, but I was thinking the race in January might be a lot slower than last January.  The odd things that go through one's mind while trying to finish a run!  Mile 9 had the slowest cadence at 153, but the others were right where they need to be.  THAT was a big positive because it tells me that I can increase the cadence, again.

I'm comfortable with how I'm doing at this date.  I'm also current on my push ups for the year.

Thanks for looking at this stuff and hope y'all ate a lot of stuffing ('dressing' down here).
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Re: Term Limits?

Post  ounce on Tue Nov 27, 2018 11:03 am

Well, the cold front did its thing and brought temps down 20+ degrees morning over morning.  It was 40 degrees with a 10-15 mph north wind.  I took the opportunity to try a different layering set up on shirts by taking my warmest, crew neck polyester, Under Armour Cold, shrink wrap shirt with my short-sleeve, reflective Wolverine construction shirt.  This worked very well for a 33 degree wind chill.  The Under Armour shirt doesn't get worn very much, as I reserve it for ambient temps in the low 30's (or lower) with a 10 mph breeze as part of a 3 layer set up.  In other words, an Oregon November morning.

I set the cadence at 158, normal for short distances, with the option of bumping it up to 159.

4 miles, 55:39, 13:54 pace, 158 avg cadence, 0.73 m avg stride length, 1st half pace 13:59, 2nd half pace 13:49
1.  13:58, 158 spm, 73 sl
2.  13:44, 158 spm, 73 sl
3.  13:52, 158 spm, 73 sl
4.  13:31, 158 spm, 74 sl (bumped cadence to 159)

No left shin splints on this run, which is consistent with running consistently.  There was some residual trash in my thighs from Saturday's 10 mile run in the first mile and, oddly enough, in the last mile when I was a bit faster in that split.

It was almost a 'Yeehaw!' moment running 4 sub-14 splits just 2 days after a 10 mile LSD, considering I couldn't run again after 2 days during the summer, regardless of distance.  Unlike previous years when I will take a month off after the Houston Marathon in January, I'll need to keep up the consistency in order to see if I can avoid the molasses-type running of this past summer.

Wednesday morning, I'll be thinking about running 6 miles and another 10 on Friday.  It's about 7 weeks until the Half.

Thanks for reading, when you could be shopping.
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Re: Term Limits?

Post  nkrichards on Tue Nov 27, 2018 5:04 pm

I hate to shop so reading your blog was a pleasant distraction.   Very Happy

You've been putting in some nice runs.  Maintaining cadence.  Negative splits.  And that 10 miler was awesome.  
Congrats are definitely in order.  

Enjoy that cooler weather while it lasts.
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Re: Term Limits?

Post  ounce on Tue Nov 27, 2018 9:44 pm

@nkrichards wrote:I hate to shop so reading your blog was a pleasant distraction.   Very Happy

You've been putting in some nice runs.  Maintaining cadence.  Negative splits.  And that 10 miler was awesome.  
Congrats are definitely in order.  

Enjoy that cooler weather while it lasts.
Aw, shucks. Embarassed   Thanks, Nancy.

Yeah, I'm really pleased with maintaining the cadence.  However, the consistency in cadence on the 10 miler wasn't just left right left right.  There was some inconsistency within the split, but I'm working on it.  

Wednesday morning will be 6 miles at 159 spm.  Forecast is 44, at that time.  Friday will either be 10 or 11 miles with 157 spm for the first half and 158 spm for the second half.

I'd like to be able to run 15 miles, ~10 days before the race, then work on a TAPER MADNESS the following week.  Plus, of course, no niggles.

Until next Tuesday, high temps in the 70's, maybe even an 80.

Be warm.
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Re: Term Limits?

Post  ounce on Wed Nov 28, 2018 11:47 am

This morning, it was 44 degrees with calm winds.  I headed out for what I hoped to be a 6 mile run.  I set the cadence at 159 to see how far I could go with that setting.  I'd like to think I am not at the highest cadence, yet.

I'm acclimated to 44 degrees as gloves were too much and 1 long-sleeved shirt was the correct layer.

6 miles, 1:24:40, 14:06 pace, 158 avg cadence, 0.72 m avg stride length, 1st half pace 14:05, 2nd half pace 14:07.
1.  13:53, 158 spm, 73 sl
2.  13:57, 159 spm, 73 sl
3.  14:25, 158 spm, 70 sl
4.  14:15, 158 spm, 71 sl
5.  14:12, 158 spm, 72 sl
6.  13:57, 159 spm, 73 sl

This run was more difficult.  Hip flexors were squawking for the first 1.5 miles.  There were three or four times when I wasn't sure if I would finish the whole distance.  But I wasn't breathing hard AND the cadence was being maintained.  Holding the cadence discounted every other negative.  I was a little wobbly in the last half, but there again, the cadence was holding.

Running 10 on Friday might be pushing it.  Maybe 157 cadence (the same as last Friday) might be more prudent than 158.  OR maybe run 11 or 12 at 157 would be fine.  Even repeating last Friday's 10 @ 157 would be fine.  3 good options.

Please see the concierge to get your ticket punched for the Frequent Reader Plan.
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Re: Term Limits?

Post  nkrichards on Wed Nov 28, 2018 1:54 pm

@ounce wrote:This morning, it was 44 degrees with calm winds.  I headed out for what I hoped to be a 6 mile run.  I set the cadence at 159 to see how far I could go with that setting.  I'd like to think I am not at the highest cadence, yet.

I'm acclimated to 44 degrees as gloves were too much and 1 long-sleeved shirt was the correct layer.

6 miles, 1:24:40, 14:06 pace, 158 avg cadence, 0.72 m avg stride length, 1st half pace 14:05, 2nd half pace 14:07.
1.  13:53, 158 spm, 73 sl
2.  13:57, 159 spm, 73 sl
3.  14:25, 158 spm, 70 sl
4.  14:15, 158 spm, 71 sl
5.  14:12, 158 spm, 72 sl
6.  13:57, 159 spm, 73 sl

This run was more difficult.  Hip flexors were squawking for the first 1.5 miles.  There were three or four times when I wasn't sure if I would finish the whole distance.  But I wasn't breathing hard AND the cadence was being maintained.  Holding the cadence discounted every other negative.  I was a little wobbly in the last half, but there again, the cadence was holding.

Running 10 on Friday might be pushing it.  Maybe 157 cadence (the same as last Friday) might be more prudent than 158.  OR maybe run 11 or 12 at 157 would be fine.  Even repeating last Friday's 10 @ 157 would be fine.  3 good options.

Please see the concierge to get your ticket punched for the Frequent Reader Plan.
Looks like you had a bit of a struggle in the middle of this run...maybe a mental lapse more than anything as you finished it strong.  AND you did maintain your cadence throughout.  I'd definitely put this run in the successful column and keep all the listed options open for Friday.

I'm super impressed that you've been able to improve so quickly after taking a pretty significant break from running much at all!
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Re: Term Limits?

Post  ounce on Thu Nov 29, 2018 6:43 pm

@nkrichards wrote:
@ounce wrote:This morning, it was 44 degrees with calm winds.  I headed out for what I hoped to be a 6 mile run.  I set the cadence at 159 to see how far I could go with that setting.  I'd like to think I am not at the highest cadence, yet.

I'm acclimated to 44 degrees as gloves were too much and 1 long-sleeved shirt was the correct layer.

6 miles, 1:24:40, 14:06 pace, 158 avg cadence, 0.72 m avg stride length, 1st half pace 14:05, 2nd half pace 14:07.
1.  13:53, 158 spm, 73 sl
2.  13:57, 159 spm, 73 sl
3.  14:25, 158 spm, 70 sl
4.  14:15, 158 spm, 71 sl
5.  14:12, 158 spm, 72 sl
6.  13:57, 159 spm, 73 sl

This run was more difficult.  Hip flexors were squawking for the first 1.5 miles.  There were three or four times when I wasn't sure if I would finish the whole distance.  But I wasn't breathing hard AND the cadence was being maintained.  Holding the cadence discounted every other negative.  I was a little wobbly in the last half, but there again, the cadence was holding.

Running 10 on Friday might be pushing it.  Maybe 157 cadence (the same as last Friday) might be more prudent than 158.  OR maybe run 11 or 12 at 157 would be fine.  Even repeating last Friday's 10 @ 157 would be fine.  3 good options.

Please see the concierge to get your ticket punched for the Frequent Reader Plan.
Looks like you had a bit of a struggle in the middle of this run...maybe a mental lapse more than anything as you finished it strong.  AND you did maintain your cadence throughout.  I'd definitely put this run in the successful column and keep all the listed options open for Friday.

I'm super impressed that you've been able to improve so quickly after taking a pretty significant break from running much at all!
I saw that, but figured it wasn't anything since I could maintain the cadence.  

As far as 'super impressed,' thanks.  I think some of it is I had a really good base for 6 mile or less runs built during that difficult summer.  Heck, I couldn't run or plod much past 4 miles all summer.  Once that first non-75+ degree morning came about, I was able to go as if I had P.F. Flyers on.
https://www.youtube.com/watch?v=vlHUzfzdeMI



It's not all roses and chocolate milk, though.  I should be running in the low 13's for everything, at this time.  But for where I have been, this year, today's running is admirable.  Which is why I want to keep the running going after the race, in order to see if this past summer was a fluke and/or to keep my base at a longer distance if I do falter again.

In the morning it'll be about 66 degrees, or 22 degrees warmer than Wednesday.
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Re: Term Limits?

Post  nkrichards on Thu Dec 06, 2018 9:27 pm

@ounce wrote:
@nkrichards wrote:
@ounce wrote:This morning, it was 44 degrees with calm winds.  I headed out for what I hoped to be a 6 mile run.  I set the cadence at 159 to see how far I could go with that setting.  I'd like to think I am not at the highest cadence, yet.

I'm acclimated to 44 degrees as gloves were too much and 1 long-sleeved shirt was the correct layer.

6 miles, 1:24:40, 14:06 pace, 158 avg cadence, 0.72 m avg stride length, 1st half pace 14:05, 2nd half pace 14:07.
1.  13:53, 158 spm, 73 sl
2.  13:57, 159 spm, 73 sl
3.  14:25, 158 spm, 70 sl
4.  14:15, 158 spm, 71 sl
5.  14:12, 158 spm, 72 sl
6.  13:57, 159 spm, 73 sl

This run was more difficult.  Hip flexors were squawking for the first 1.5 miles.  There were three or four times when I wasn't sure if I would finish the whole distance.  But I wasn't breathing hard AND the cadence was being maintained.  Holding the cadence discounted every other negative.  I was a little wobbly in the last half, but there again, the cadence was holding.

Running 10 on Friday might be pushing it.  Maybe 157 cadence (the same as last Friday) might be more prudent than 158.  OR maybe run 11 or 12 at 157 would be fine.  Even repeating last Friday's 10 @ 157 would be fine.  3 good options.

Please see the concierge to get your ticket punched for the Frequent Reader Plan.
Looks like you had a bit of a struggle in the middle of this run...maybe a mental lapse more than anything as you finished it strong.  AND you did maintain your cadence throughout.  I'd definitely put this run in the successful column and keep all the listed options open for Friday.

I'm super impressed that you've been able to improve so quickly after taking a pretty significant break from running much at all!
I saw that, but figured it wasn't anything since I could maintain the cadence.  

As far as 'super impressed,' thanks.  I think some of it is I had a really good base for 6 mile or less runs built during that difficult summer.  Heck, I couldn't run or plod much past 4 miles all summer.  Once that first non-75+ degree morning came about, I was able to go as if I had P.F. Flyers on.
https://www.youtube.com/watch?v=vlHUzfzdeMI



It's not all roses and chocolate milk, though.  I should be running in the low 13's for everything, at this time.  But for where I have been, this year, today's running is admirable.  Which is why I want to keep the running going after the race, in order to see if this past summer was a fluke and/or to keep my base at a longer distance if I do falter again.

In the morning it'll be about 66 degrees, or 22 degrees warmer than Wednesday.
I think we're both in a situation where we're having to reassess our goals and be happy with what we can do today.  I'm finding that a run which would have been extremely disappointing in the past is now a noteworthy success.  I'm not giving up on goals...just trying to make sure they are reasonable goals.

Happy running.
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