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Term Limits?

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Term Limits? - Page 13 Empty 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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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.

Term Limits? - Page 13 46812937_2015920011833703_3295676659901923328_n.png?_nc_cat=111&_nc_ht=scontent-dfw5-1
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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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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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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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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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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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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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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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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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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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

Term Limits? - Page 13 Z

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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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

Term Limits? - Page 13 Z

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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Post  ounce on Mon Dec 17, 2018 8:23 pm

"...be happy with what we can do today."

Yeah, there are more days like that, than not.  Thanks, Nancy.

-30-

I am alive.  I have been running.  I'm not hurt.  

I've been tweaking running days or distance to see if that helps my long run.  A couple of weeks ago, my legs were not able to run 10 or longer.  I believe that week I ran 4 on Monday, 6 on Wednesday, and 10 on Friday, but at a really slow overall pace (it didn't help that it was 66 degrees).

So, I thought to switch the distance for Monday and Wednesday, so a shorter distance is in the middle.  Or to run sorta long on Monday and long on Friday.  I need to get some consistent rhythm happening.

Last week, I ran 6 on Monday and 10 on Friday.  The weather was to be similar in temperature in the 40's.

Monday, Dec 10---
6 miles, 1:22:13, 13:42 pace, 158 avg spm, 0.74 m avg stride length
1.  13:17, 158 spm, 77 sl
2.  13:48, 158 spm, 74 sl
3.  13:56, 158 spm, 73 sl
4.  14:01, 159 spm, 72 sl
5.  13:45, 158 spm, 74 sl
6.  13:24, 160 spm, 75 sl


Friday, Dec 14 -----
42 degrees with a 15 mph sustained north wind.  Wore 2 long-sleeved layers, a Buff, and gloves.
10 miles, 2:20:05, 14 avg pace, 158 avg cadence, 0.73 m avg stride length.
1.  13:48, 157 spm, 74 sl
2.  13:55, 158 spm, 73 sl
3.  13:56, 158 spm, 73 sl
4.  13:51, 157 spm, 74 sl
5.  13:57, 157 spm, 73 sl
6.  14:00, 157 spm, 73 sl
7.  14:05, 157 spm, 73 sl
8.  14:14, 158 spm, 71 sl
9.  13:59, 158 spm, 73 sl
10. 14:18, 158 spm, 71 sl

This 14 pace for 10 miles is the 'fastest' pace for a run greater than 8 miles since March 13.  Last year's Houston Half was at a pace of 13:06, so even coming close to that pace for this year's race would be grounds for a random drug screen.  I thought this run was a bit faster that recent memory, just didn't know it was that far back.

So maybe this 'run on Monday, then run on Friday' might have some, uh, legs, if you will, for longer distances.

Just might try it again.
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Post  ounce on Mon Dec 17, 2018 8:44 pm

This morning, it was 51 degrees.  The plan was to run 4-6 miles at 159 cadence.  The weather for this week should be conducive for consistency in splits.  I think I'll not run again until Friday.  Four days rest with 4 weeks to go may be good for stretching out the distances for the long run.

5 miles, 1:07:53, 13:34 pace (really?), 159 avg cadence, 0.74 m avg stride length.
1.  13:56, 160 spm, 72 sl
2.  13:34, 159 spm, 75 sl
3.  13:09, 159 spm, 77 sl
4.  13:52, 159 spm, 73 sl
5.  13:20, 159 spm, 76 sl

I was SO shocked at the 13:09, especially in the middle of the run.  For some reason, I think mile 3 was short a bit and 4 was long a bit.  The average of the two is 13:30 and that is more logical, overall.

I was huffin' a bit, so I did the illogical and bumped the cadence to 160 for mile 5.  160!  This is just past midway back to 164 spm from 155.  Cool/cold weather and flat is so nice.  Guess I'll see how it goes.

Thanks for stopping by.
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Post  ounce on Fri Dec 21, 2018 4:50 pm

Oh, my aching legs.  Today was the long run.  As planned, this was my first run since 5 miles on Monday.  The idea was to not run on Wednesday in order to allow the legs to be fresher than if I had and see what happens.  The Half is January 19.

The goal was somewhere between 10-12 miles, but wanting the 12.  The 12 route was to be more rolling between miles 5-7, not much, but not flat, making the legs exert more in those 3 miles.  Y'all wouldn't notice the roll.  I would start the first half at 158 cadence, then bump it up to 159 for the last half, if things were going fine.  It was 44 degrees with a west wind of 10, when unobstructed.

These were the stats for the 10 mile run, a week earlier on December 14.
Friday, Dec 14 -----
42 degrees with a 15 mph sustained north wind.  Wore 2 long-sleeved layers, a Buff, and gloves.
10 miles, 2:20:05, 14 avg pace, 158 avg cadence, 0.73 m avg stride length.


12 miles, 2:47:33, 13:58 pace, 158 spm, 0.73 m avg stride length, 1st half 14:01, 2nd half 13:55
 1.  13:47, 158 spm, 74 sl
 2.  14:07, 158 spm, 72 sl
 3.  14:24, 158 spm, 71 sl
 4.  14:07, 157 spm, 72 sl
 5.  13:59, 157 spm, 73 sl
 6.  13:56, 157 spm, 73 sl
 7.  13:44, 157 spm, 75 sl
 8.  14:04, 158 spm, 72 sl
 9.  13:48, 158 spm, 74 sl
10. 14:14, 158 spm, 72 sl
11. 13:39, 159 spm, 74 sl
12. 13:41, 158 spm, 74 sl

Whoa, Nellie!  A bit quicker than last week plus 2 miles farther.  At mile 6, I had bumped the cadence to 159 from 158.  After mile 10, my overall pace was 14:02.  That's when I decided to see if I could beat last week's pace.  

Things had gone well for the run except for falling at mile 7 by failing to notice a section of sidewalk that was an inch higher than I noticed.  I ended up making a 6 point landing.  2 skinned hands, 2 skinned knees (plus 1 for the right side of the right knee), and forward of my elbow.  I hadn't fallen in a long time.  But I was able to stand up, adjust my feet in my shoes, then carry on.

My hip flexors were whining at mile 8.  Then at mile 11, the quads and flexors were recruiting more whiners.  They weren't hurting, mind you, but it was clear the exertion in the last 2 miles were not happy times for the affected body parts.  I noticed I was breathing harder, but everything was generally okay.  

I was very, very pleased with the run.  But since the run, the legs are exhibiting more than just my usual brand of tired muscles.  That brand whines for a bit, but loosens up.  Not this time, probably due to pushing harder than just running.  But the legs weren't slowing down and were compliant for the whole run.  Just overuse, I guess.

They'll heal, though.  I won't be able to run for 6 days, so they have the time to recover.

I'm at a good place for running the Half.  Thanks for your time.
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Post  ounce on Mon Dec 24, 2018 11:34 pm

An update regarding last Friday's legs.  It seemed the pain in the legs was a short term thing, as the whining was gone by late afternoon.  Saturday morning, they were fine for the general pedestrian tasks, but in the upper quads, I knew they were not ready to do much as there was some deep muscle tiredness evident.  This week, I won't be able to run until Thursday.  So, I'll lace 'em up on Saturday, maybe Friday, dependent on weather.

Thinking about doing another 12.  No need to do much of a taper before January 19.

Y'all have a Merry Christmas.
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Post  nkrichards on Wed Dec 26, 2018 1:02 pm

Hope you had a Merry Christmas Doug.

I skimmed your 12 mile run report earlier in the week but didn't have time to respond.  I was glad I had time to read it before my run though.  I'd been kind of stuck at 6-7 miles and wasn't feeling confident increasing my mileage.  You provided the encouragement I needed to run longer...10 miles...and finish a bit faster.  Thanks for that.

It looks like it was an excellent run btw.  I agree that it bodes well for your half in January. Running
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Post  Mark B on Wed Dec 26, 2018 11:54 pm

Good job on the 12-mile run! I've always found that to be one of the more difficult distances. I don't know why, but it just tends to hurt more.

That six-point landing might have goosed your survival instinct and propelled you on to those last couple of faster miles. Your cadence was rock solid throughout the run. Impressive!

Hope you had a merry Christmas and that the new year is good to you.

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Post  ounce on Sat Dec 29, 2018 11:21 am

@nkrichards wrote:Hope you had a Merry Christmas Doug.

I skimmed your 12 mile run report earlier in the week but didn't have time to respond.  I was glad I had time to read it before my run though.  I'd been kind of stuck at 6-7 miles and wasn't feeling confident increasing my mileage.  You provided the encouragement I needed to run longer...10 miles...and finish a bit faster.  Thanks for that.

It looks like it was an excellent run btw.  I agree that it bodes well for your half in January. Running
Thank you, Nancy.  I don't get told that I'm an encouragement for a positive thing much at all.  I think the proper courtesy is, "you're welcome."


@Mark B wrote:Good job on the 12-mile run! I've always found that to be one of the more difficult distances. I don't know why, but it just tends to hurt more.

That six-point landing might have goosed your survival instinct and propelled you on to those last couple of faster miles. Your cadence was rock solid throughout the run. Impressive!

Hope you had a merry Christmas and that the new year is good to you.
Moochus graceeus, Mark.  18-20 has always been my tough nut, mentally.  

Actually on the landing, there were two muscles in the torso that was hurting long after the run.  The sudden tension of one of my 6 keg stomach muscles and one around the appendix area are slow to recover, especially the appendix one.  I ruled out an intestinal hernia as those symptoms are zero on what I have.

One thing I thought about your 'rock solid' comment on that cadence.  Typically, the cadence will slow in the latter miles.  One odd thing about my running since October is the cadence is just about always 'rock solid,' which typically means that I didn't go far enough.  But my legs dictate the distance.  I don't know what the ramifications are of not pushing myself, other than not being injured.  Guess it means that I'm not hurt, so keep at it!

Thanks again, y'all.
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Post  ounce on Sat Dec 29, 2018 12:50 pm

Today was the only run of the week.  I was going to try to run 3 miles, yesterday morning, but it didn't materialize.  I figured that would get any junk in the muscles out.

It was 46 degrees with a biting (for me) north breeze of about 5-10 mph, but half of my route doesn't feel the breeze.  I started out at a cadence of 159 hoping to come back at 160, which is the highest cadence on short runs, so far.  My idea was to do 12 miles, again, unless the legs weren't too keen on it.

10 miles, 2:17:44, 13:46 pace, 158 avg cadence, 0.74 m avg stride length, 1st half pace 14:07, 2nd half pace 13:25.
1.   14:36, 155 spm, 71 sl
2.   13:25, 159 spm, 76 sl
3.   14:26, 158 spm, 71 sl
4.   14:03, 158 spm, 72 sl
5.   14:02, 157 spm, 73 sl
6.   14:00, 159 spm, 72 sl
7.   13:26, 158 spm, 76 sl
8.   13:40, 160 spm, 74 sl
9.   13:17, 160 spm, 76 sl
10. 12:47  Very Happy , 159 spm, 79 sl


Boy, HOWDY!  Man alive, this is the best run this half of the year, again.

I have to say, the last two miles were under a time constraint.  My Garmin gave me the 'low battery' alert with two miles to go.  Typically, it only gives me 20 minutes or so and I needed 27.  So, I wanted to get as far as I could before it shut down.  The last mile was not quite a "run like a scalded dog" effort, but I was chuggin'.  With a half mile to go, the pace was 12:30.  I was beginning to not be as spry, but I seemed to be still chuggin'.

I never thought I'd have a sub-13 split, let alone on the 10th mile.

I turned around at mile 5 because the legs requested such.  No flexor tightness, today.

It was a good run. 3 weeks until the Half.

Ride
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Post  ounce on Wed Jan 02, 2019 10:16 pm

I usually don't combine more than one physical activity in a day, unless it's unique or special.  Tuesday was such a day.  Sunday and Monday were also busy.

I rooted on a girl I met on FB. She was at the Snowdrop Foundation Ultra 55 hour race and relay on Sunday, Monday, and Tuesday in Missouri City, which is about 25 minutes from me.  I also provided weather analysis.  I was out there for a few hours each day in a steady drizzle and 47 degree weather.  I wore my duck hat again and it was a big hit again.  One of the better $5 expenses ever made.

She was wanting to stop at 50 miles, but went back to her hotel for a few hours, then came back Tuesday morning to finish a 100K.  The course is a 0.6 mile loop.  She did finish the 100K.  That's her longest.

After leaving the course, I had a few hours of rest before heading over to church for the NYE party that I am heavily involved in the execution.  The party is a 6 hour event on my part.  By hour 4, I figured out I wouldn't be able to run Wednesday morning.

So, I tried to run this morning.  The target was 3 miles just to stretch out before Friday's long run.  I almost finished 1 mile.  Just didn't have the pep and there was no use pushing it.

I'll give Friday a shot.

Wearing the duck hat keeps my head warm.  I might just wear it on Friday to see how it works on a run.  It'll get a bunch of looks, if worn at the Half. jocolor


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Post  Mark B on Wed Jan 09, 2019 10:21 am

I like that hat! Very tasteful and dignified. 

It looks like you're making good progress getting ready for the half. I'd suggest talking an underpowered Garmin to the race to let you get that late-race turbo boost going. Here's hoping the weather is cool on race day, because that always helps.

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Post  Michele "1L" Keane on Sat Jan 12, 2019 2:44 pm

Love the hat!  

Can you order up some cooler weather for next weekend, please?  One of my training buddies is aiming to run a PR marathon next weekend in Houston and it is currently looking a little warm.  Can you see what you can do?  Wish I had thought about coming over an seeing her finish, but once I realized that the half was full, I abandoned the idea - sorry, Ounce - could have come and visited.  Next time.

Of course, Mike was only 1.5 hrs away in Chatt and never came to visit the ATL either.
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Post  ounce on Mon Jan 14, 2019 10:38 pm

@Mark B wrote:I like that hat! Very tasteful and dignified. 

It looks like you're making good progress getting ready for the half. I'd suggest talking an underpowered Garmin to the race to let you get that late-race turbo boost going. Here's hoping the weather is cool on race day, because that always helps.
Yeah, it gets lots of attention whenever I wear it.

I think I'll do okay at the race, but toeing the line based on how things were going this past Summer seems like a major achievement.
Michele \"1L" Keane wrote:Love the hat!  

Can you order up some cooler weather for next weekend, please?  One of my training buddies is aiming to run a PR marathon next weekend in Houston and it is currently looking a little warm.  Can you see what you can do?  Wish I had thought about coming over an seeing her finish, but once I realized that the half was full, I abandoned the idea - sorry, Ounce - could have come and visited.  Next time.

Of course, Mike was only 1.5 hrs away in Chatt and never came to visit the ATL either.
(Michele and I have spoken on FB)

The first blush of the forecast showed a high of 70, about 2 weeks ago.  Then, things started to change for the cooler.  Over the weekend the bottom of the temperature range dropped.  Then, this morning, the NWS issued a slide.  And when the NWS submits a slide 6 days out specifically for the race, why, it's a sure thing +/- a couple of degrees.
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Certainly, the coldest weather in 6 marathons.  It doesn't compete with the "Ice Storm" Houston in 1997.  Bridges were iced over, yet 5,000 toed the line.

But on Sunday, the sun will be out...once you're outside of downtown's buildings.  This year, it works out that I'm only doing the Half.

The week before last on a Saturday, I ran 14 miles.  Actually, I ran 10 and plodded 4 (a couple of 16 minute splits).  It was 35 degrees out there.  Not sure what the problem was, but I can accept running 11 and plodding 2.  However, the last 1.1 miles will be downtown with the sun gone and the wind howling.

I have enough of the right clothes to stay warm, while running.  However, last year, it took 40 minutes to cross the start line.  That'll be the toughest part.

I'm bib number 39729.

I do have one question, though.  One of the long runs that went well had me huffing in 40's weather.  My tongue was getting cold, which didn't feel good.  Where do y'all place your tongue on a cold day?  I was trying to bury it below lower teeth level, which worked, but was odd.  Thanks.

I plan on going to packet pick up on Friday afternoon, when it'll be 74 degrees.  Normal is 62 with a low of 45.

Thanks for stopping by.
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Post  ounce on Thu Jan 17, 2019 7:13 pm

What was once 20-25 degree windchill is now 29 degrees on an ambient temp of 34.  The high has increased from 48 to 54.  Evidently not all of the cold air has decided to come on down.  But cold it still will be.

We reached a high today of 69 and tomorrow is to be 71.  The front blows through early on Saturday morning.

I'll be going downtown tomorrow, while it's warm, to pick up my packet.  However, that will be the last thing on my list, as I will be getting a massage at 11:30, going to the cancer hospital's blood center to get drugs for a white blood cell donation on Saturday morning at 8, and THEN to pick up a bus to go downtown.

The last time I did a WBC donation, it was October 26 and I ran 8 miles the next day.  So, I have precedence for running Sunday's Half.

Thanks for stopping by.
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