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Current date/time is Sat Apr 04, 2020 8:09 am

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Term Limits?

It's one thing to come up with a strategic goal.  It's another thing to develop a plan.  The ultimate strategic goal is to run an official finish at the 2022 Houston.  And to assist in that goal is to run the '21 Half.

That was easy to type.  But thinking about how fast I need to get over the first year to support the second year's goal, then produce a plan.  Ahhh, there's the rub.  Rub #2 - doing both at a 'livable' HR.

The last marathon that I completed was 2016.  Looking back at the previous blog, I found the splits for that race and they are below:
2016 Houston Marathon
5:56:43, 13:37 official pace, 159 avg bpm, 171 max bpm during mile x, 160 avg spm, 0.75 m avg stride length, 1st half pace 13:11, 2nd half pace 14:03.
1.  13:07, 140 bpm, 165 spm, 74 sl
2.  13:07, 146 bpm, 164 spm, 75 sl
3.  13:01, 150 bpm, 164 spm, 76 sl
4.  12:55, 153 bpm, 164 spm, 76 sl
5.  13:09, 152 bpm, 165 spm, 74 sl
6.  13:07, 153 bpm, 164 spm, 75 sl
7.  13:07, 154 bpm, 160 spm, 77 sl
8.  13:21, 155 bpm, 161 spm, 75 sl  pee break
9.  12:56, 157 bpm, 166 spm, 75 sl
10. 13:37, 158 bpm, 151 spm, 78 sl
11. 13:07, 161 bpm, 162 spm, 76 sl
12. 13:23, 162 bpm, 160 spm, 75 sl
13. 13:08, 162 bpm, 165 spm, 74 sl
14. 13:13, 163 bpm, 159 spm, 77 sl
15. 13:23, 165 bpm, 158 spm, 76 sl
16. 13:13, 166 bpm, 161 spm, 76 sl
17. 13:20, 165 bpm, 165 spm, 73 sl
18. 14:18, 163 bpm, 154 spm, 73 sl  stopped for a moment
19. 13:36, 165 bpm, 163 spm, 72 sl
20. 13:58, 164 bpm, 161 spm, 72 sl
21. 13:39, 166 bpm, 162 spm, 73 sl
22. 14:04, 165 bpm, 155 spm, 74 sl
23. 13:56, 164 bpm, 161 spm, 72 sl
24. 14:20, 163 bpm, 154 spm, 73 sl
25. 13:56, 164 bpm, 155 spm, 72 sl
26. 14:12, 161 bpm, 153 spm, 74 sl


The 5K splits:

5K08:15:40AM 00:40:56 40:56 13:11 4.56
10K08:56:30AM 01:21:47 40:51 13:09 4.57
15K09:38:25AM 02:03:41 41:54 13:30 4.45
HALF10:28:25AM 02:53:42 50:01 13:12 4.55
25K11:00:54AM 03:26:11 32:29 13:24 4.48
30K11:43:55AM 04:09:12 43:01 13:51 4.33
35K12:27:11PM 04:52:28 43:16 13:56 4.31
40K01:11:49PM 05:37:06 44:38 14:22 4.18
Finish Net01:31:23PM 05:56:40 19:34 14:21 4.18
by ounce
on Tue Jan 21, 2020 11:35 pm
 
Search in: Running Blogs
Topic: Term Limits?
Replies: 877
Views: 10083

Wandering aimlessly...

So this week...

Mon - Beachbody Chest/triceps, Swim 1650 yds
Tue - Brick w/11.5 mi bike & 2 mi run, BB back/biceps, Pilates
Wed - BB shoulders
Thur - Swim 750 yds...fun swim as several of the dashers were there getting in their last swim before the race.
Fri - Rest day but I'm super busy!

It's still HOT here but the prediction is for cooler temps for the race tomorrow.  And I'm in heat #2 which starts at 8:00 so I'll be off the course by 9:30 if all goes well.  The race director puts me in an earlier heat because of my heart attack and she put several locals in heat #2 so it should be fun!

I'm well prepared to participate tomorrow...not so well prepared to actually race.  Hope Fast Freddy doesn't show up to early!

Off I go...
by nkrichards
on Fri Aug 10, 2018 3:18 pm
 
Search in: Running Blogs
Topic: Wandering aimlessly...
Replies: 226
Views: 2791

Term Limits?

@Mark B wrote:
@ounce wrote:
@nkrichards wrote:
@ounce wrote:
@nkrichards wrote:
@ounce wrote:
Michele \"1L" Keane wrote:Happy Birthday, Doug!

Thanks, Miche1e.  Best of luck on Monday!
@nkrichards wrote:
Michele \"1L" Keane wrote:Happy Birthday, Doug!


+61! and congrats on still doing the pushups.

That's some pretty big life changes...glad to hear that you were able to find a job that suits your skills.  I give you kudos for trying Voice Cat.  Sorry it didn't work out.  Better to have tried it than to wish you had and wonder if you could make it work.

Take your time adjusting to your new schedule and your commute...running will be there when you have time.  I think that it will be as much a part of your life as you want it to be.  Good luck.

Thanks, Nancy.  I want to get back to running. 

I've never driven so long for a job in Houston.  It's about a 3 month gig or maybe longer.  I told the firm that I want them to keep me busy, so we'll see what happens.  I enjoy it, but the client has conflicts with GAAP.

I worked mostly in tax preparation rather than actual accounting.  I do have enough training to do the accounting for the farm.  I am a very black and white type person.  I think you have to be to enjoy accounting.  My favorite job was when I sat in the back room and reviewed tax returns prepared by other employees.  My job was to find their mistakes.  I loved it!

Hope you continue to enjoy the job and that they keep you busy...and that you can find time to commute and run a bit.

Yeah, I'm a bean counter.  I liked Tax as well, but the conveyor belt I found myself on wasn't tax, unless it was payroll taxes or sales taxes.  After my first sales tax audit by the State of Texas, I adored being involved in audits to see where the skeletons were and leading the auditors in a different direction.  I had a North Carolina auditor doing one.  There was a $17,000 potential finding in the closet, so I led him in a different direction to where he found and collected $700.  He was happy.  I was happy.

Regarding Barbara Bush, below is a picture from the late 70's of her running in Memorial Park.  Her husband also ran in Memorial Park, even as Vice President.  After tomorrow's funeral (11 a.m. CT) at their church near Memorial Park, the procession will leave the church and drive through Memorial Park before heading out to Texas A&M in College Station to be buried adjacent to the George H. W. Bush School of Public Policy in a small family plot, next to their daughter, Robin, who died at age 3 in 1953 from leukemia.

Topics tagged under 2 on 365Runners 1524175946

It's interesting to hear the stories about famous people and realize that they are just normal people.  It's especially fun when they have a connection to your area.  I would imagine Houston was an interesting place to be last week.

Funny how people are so different.  I'm definitely a math/science person and the rules are quite black and white.  I'm not very tolerant of bending the rules.  Mark is obviously a word person...I couldn't do what he does.  We always laugh...when our kids were young we entertained them during long drives with questions like "If there were 5 ducks on Grampa's pond and 2 flew away how many would be left."  We have friends who played word games with there kids in the car...that never crossed my mind.  I hate social situations where word games or trivia games are suggested.  I did well in school and was often picked early for the spelling bee...I couldn't spell to save my soul!!!! 

Hope Houston settles back down this week and that you're able to find time to run a bit.

The Secret Service and Mrs. Bush started planning her funeral some 15 years ago and it seemed to go on without a hitch.  White pearl necklaces and blue dresses were the style here, last week.

When 41 went in to the hospital on Sunday with sepsis, I was thinking, 'Here we go again.' because it takes 41 a few weeks to get over bronchitis.  Septicemia is not an easy thing for a non-93 year old to shake, let alone a 93 year old.  So that caused some concern in the town.  But according to son Jeb, he's supposed to get out Friday.

It seems one of the first things a new president does is to get with the Secret Service to plan his funeral.

One interview of the two of them that I saw had the reporter ask why she likes pearl necklaces so much.  Mrs. Bush replied, "Because it hides the wrinkles!"  To which Mr. Bush added, "She's Wrinkle-stiltskin."

-30-

Yesterday morning, I ran 3 miles in a new pair of Kinvara 8's.  My Garmin was not charged, so I don't know the time.  Probably a good thing.  I do know my cadence gnome was keeping a better cadence than I was, but I managed to be somewhat bull headed and finish.  It was 62 degrees with 100% humidity.  No bad effects afterwards.

I plan on running in the morning.  Enough days have gone by to where I have to start building my base, now.  I should be running more frequently and posting more frequently.

Local weather people (on and off of TV) say that we have actually had a seasonally average Winter and Spring with many days below average and even snow.  I think our first 90 degree day averages to May 6.

Thanks for coming by.


I imagine the Bush family are pretty much royalty in Houston, aren't they? Glad that H.W. is bouncing back, but after such a long and close marriage, I'd be surprised if he makes it all that much longer. Sad, but sweet.

Glad you're back to trying morning running, though it's annoying about losing base. It'll come back. 

Surprising about the forecast. Our summer outlook seems to be warmer and drier than usual. Fire weather. Ugh.

We got up to 86 today, I think. It'll be in the mid-50s tomorrow, with rain. Gotta love spring.

Yes, Mark, 41 and Barbara are #1 in Houston.  After she died, the Houston mayor dubbed her the First Lady of Houston.  She has many elementary schools in the Houston area named after her.  41 has a high school named after him in the adjoining county and the big airport (IAH) was named for him.  

#2 in Houston is Jim McIngvale, also known as 'Mattress Mack."  He received nationwide kudos after Harvey, but we already knew he was that type.  You might read his Wiki entry.

#3 would be  J.J. Watt, who plays for the Texans.  Again, J.J. was already known as a very nice person and a helluva football player, but his initial tweet to HOPE to get $200,000 for Harvey help ballooned to $37M.  A lot of the money stayed in the Houston area, but he also distributed to Beaumont area (90 miles east) and down in the Corpus Christi area, where it made landfall in Rockport which is across Corpus Christi Bay from Corpus.  He's back from a season ending leg injury, this season.  But even if he gets hurt again and retires, he'll still be much beloved.

As far as running, it is what it is, but I believe I can attain my 20 mile per week base by mid-July.

86 degrees up there?  Wow.  We hit 86 degrees yesterday, too!  Hottest day so far, this year.  It was 57 degrees, this morning, so that was nice.

I ran 3 miles, this morning.  The watch was working and I ran 3 averaging 13:58, which is okay.  It is what it is and I will either get the stamina in that pace range or faster.  During the summer mornings, heat increases my pace by a 60-90 seconds/mile.

Regarding weather, there are 3 types of Houston summers, hot, hotter, and hotter 'nell.  So, we'll have a normal season there, too.

Thanks, Mark.
by ounce
on Fri Apr 27, 2018 11:26 am
 
Search in: Running Blogs
Topic: Term Limits?
Replies: 877
Views: 10083

Homeward Bound...?

That story absolutely trumps mine.  I may have asked the same.  

Bike commute #2 for the year (hey, it was close to 80 today, couldn't resist) = much better than #1.
by Mike MacLellan
on Wed Feb 21, 2018 6:47 pm
 
Search in: Running Blogs
Topic: Homeward Bound...?
Replies: 95
Views: 2889

Finally Fifty

Another good week since the last update...

We're kinda gotten into fall now?  Last weekend was nice and chilly (even moreso because I was in PA - more on that in a minute) and it's in the mid-70s this week, though I guess it's heating up again this weekend?  I don't know anymore.  It's October, damnit, I want to be cold in the morning!

So last week wrapped up with an interesting couple of days.  A childhood-through-adulthood buddy of mine works for Rodale and was going to be in PA for their Fall Classic ride and had invited me to come up and ride with them - at half price!  On the DL, I also got to stay at the Rodale family farm with him, but I'm not sure that was ever actually approved by the company.  Whoops.  Since the ride was Sunday, I headed up Friday night (after a last-minute job I took because a long-time client was moving to a new job within the agency and this was her goodbye party... felt like I should be the one to work it) to have a little more time to catch up.

Saturday brought my first ever triple run day - my one and only real "racelike" training run for Tussey... which is this Sunday.  The plan was 3x 5mi @ "progressing to race pace," whatever that means, with 1hr in between each run.  The short story is that it went really well, with the last run coming in at 4mi @ ~6:35 w/ 1mi cool down.  Hurt like a bitch, I bonked really hard on run #2 (which my buddy ran with me... he blew up about 5k in, which is much farther than I thought he'd last), and learned some lessons about how to run a relay.  That all wrapped up around 12:30, which left just enough time to take a quick shower, eat lunch, and get ready for the shakeout ride put on by Rodale (another freebie of the weekend thanks to my buddy) at 2:30.  So, yes, 4 "workouts" in one day.  Needless to say, after dinner and a couple beers, I was asleep by 9pm.

Sunday's ride was a helluva lot of fun, given that I hadn't really ridden a bike in 6mo and definitely didn't put forth any effort on Saturday.  Buddy and I basically ran course support, despite getting lost (oops), which meant extended stretches at 20-24mph with some spinning in between while we chatted with other participants.  The ride ended on the local velodrome, so I got a quick introduction to the sensation of dropping in from the curve and hammering down the back straight.  Lots of fun.  Afterwards, there was an insane amount of food and UNLIMITED FREE BEER (WHAT?!)... and a free T-shirt and pint glass (I've lost count of the freebies at this point) that I sorta worked off by bar-tending for a bit.  

---

This week has been all easy runs, with Monday at Great Falls after work; yesterday and today were just 6mi commutes home from work, today's w/ 6x strides.

A funny thing happened with our Tussey relay group... our third dropped out.  Yes, despite me requiring a definite response one month before the event so we'd know whether we are running 18&15mi (Haley&I, respectively) or 22&28, our third had a bunch of life stuff come up and we're now a duo.  Which is kind of what we talked about wanting to do all along, since we know each other's race energy/psyche/etc.  So, yes, I'm suddenly doing not 4 but 6 segments over the course of 8-9hr.  Which will actually be GREAT, because it's going to be the length of my 50mi but with breaks in between to actually eat and drink and figure out nutrition and stuff.  

Oh, and there's an on-course training run for my 50mi the day before; it's 19mi.  Time to strap in for the next 2.5 weeks - we're looking at 70+mpw until taper.

What a Face
by Mike MacLellan
on Wed Oct 04, 2017 6:33 pm
 
Search in: Running Blogs
Topic: Finally Fifty
Replies: 83
Views: 2218

Voice Cat LLC & voice-cat.com

Houston had only 44K in 1900 and Galveston had 37K.  Buffalo Bayou has always existed.  Both Addicks and Barker reservoirs were constructed after a flood from Dec 6-9, 1935 ravaged downtown.  From wxresearch.com:
20.6" in 35 hours over Westfield, TX. Houston reported 5.52" of rain. Satsuma in northwest Harris County had 16.49" of rain. Bayous were 52 feet above normal. The city's pumping station was unable to supply water for a few days and the city had no protection against fire. Buffalo Bayou at Houston 54.4 feet with 40,000 cfs. Buffalo Bayou at Addicks 85.6'. 2/3 of rural Harris County was flooded. Halls Bayou was over its banks. Spring and Cypress Creeks were out of their banks. (1)(4)(3)(6)


I haven't seen any numbers on how much of the county(ies) were flooded.  Buying a used car (even a new car) will have to be a cautious exercise.

So the below map is from the Harris County Flood Control District on August 30 showing in a bluish color where the flooding along Buffalo Bayou is in subdivisions.  This is the middle map of 3 maps.  West is at the top, North to the right, East at the bottom and South to the left.  I-10 is just out of view on the right.

Since Allison in 2001, there has been tons of work done to the different bayous in Harris County.  Not so much to Buffalo Bayou in the area below, other than raising the height of the two reservoirs which is scheduled to be finished in 2019.

Topics tagged under 2 on 365Runners 21192371_1225159630923471_6141351803546248297_n

Below are the different bayous in Harris County.  All but two of the bayous empty into the Houston Ship Channel, which empties into Galveston Bay, then the Gulf..  I have not ever heard the Ship Channel being too full.  It's very wide and I think it can handle the new supersize boats that fit through the Panama Canal, now.  Most of the petro-chemical refineries in Houston are located along the Ship Channel.  Both Port Arthur and Corpus Christi have sizable petro-chemical refineries with Port Arthur being the largest in the country.  The Baytown Refinery, about 15 miles east of Houston, is the #2 refinery in the US.

Topics tagged under 2 on 365Runners Houston-Parks-Board-bayou-map_102127
by ounce
on Sat Sep 02, 2017 10:37 pm
 
Search in: Running Blogs
Topic: Voice Cat LLC & voice-cat.com
Replies: 1013
Views: 10653

Finally Fifty

Oz & Nancy - Yeah, well...  I do remember reading somewhere that long runs over 3hr have greatly diminishing returns, so I try to cap most of my ROAD runs at 3-3.5hr.  That said, many of my "long runs" this summer were 4hr+ hike/runs in the mountains/on trail.

Wrapped up the cutback week with a surprisingly quick 7-miler (most miles in the low 8s) and some strides.  I had a good - not great - long run/workout #2 on Friday.  Planned 12mi w/ 2x 4mi @ HMP, which was pretty ambitious but maybe doable?  Not quite doable, though.  Ended up with 12.25 w/ 4mi + 3mi @ HMP before I decided it wasn't worth digging that deep to eke out the last mile.  The first interval had me pretty much redlining the entire time, which was weird, so I knew that it was gonna be a struggle to get that one done.  Second interval started great until the 3rd mile when things rapidly turned sloppy.  No big deal, still some solid training at race pace.  

Next week will bring a jump in mileage up to the low 60s, so I think the struggle will be keeping my paces slow enough to accommodate the increased load.  

At least I should have some yummy beer by Sunday - the bulk of fermentation is done (sitting at ~78-79% attenuation now, usually hit 79-81% by bottling) so dry-hopping will occur in a couple hours with bottling on Wednesday.  All the IPAs I've made to date have carbed up SUPER fast - 3-4 days instead of the usual 7-10, so Sunday will be the taste test.
by Mike MacLellan
on Sun Aug 13, 2017 1:50 pm
 
Search in: Running Blogs
Topic: Finally Fifty
Replies: 83
Views: 2218

Trails for Two

Trail Run: About 16.5 miles (Garmin user error left unit saying only 15)

Weather: Clear and cool to start, then warming up. 53° to 74° Gear: Lone Peaks, shorts, T. Fuel: Larabars, nuun, S-caps.

Our longest trail run in the intermission between Smith Rock and Elijah Bristow (It was actually longer than Smith Rock.), so it serves as Peak #2 for our racing this year. We opted for the woods to take advantage of the shade (it got up to 92° yesterday) and to make it more of a "time on your feet" workout than running at a targeted pace. We started at about 6:30 a.m. to keep as cool as possible.

It was a solid, enjoyable run. We walked when we felt like it, which is good practice for the 12-hour event coming up in mid-June, and we moved at a decent pace otherwise. Alita tripped once, but was none the worse for wear. Whew!

The last 5 miles were a little tougher, as the fatigue built and the temperature rose, but we got it done.

I must have accidentally switched off my Garmin at one point, because I lost about 1.5 miles of running. Luckily, we were doing loops, so it was easy to figure out how much got skipped. It's funny, though, because Alita's Strava app said we did 17.8 miles, and the Health app on my iPhone said we did 19.9 miles! Maybe we did, maybe we didn't -- it's hard to tell with all the trees in there -- but I'll go with the corrected Garmin and err on the shorter side.

Walked first and last 5 minutes. Average HR for entire run: 121
by Mark B
on Sun May 28, 2017 4:33 pm
 
Search in: Running Blogs
Topic: Trails for Two
Replies: 990
Views: 10676

Long Distance Runner, What You Standin' There For?

Today was VO2max and then a recovery run. Due to my late start I was only able to get in my VO2max run, which to be honest was fine with me.

VO2max workout plan 6x600 with 400 jog between.

I will start by saying this workout really put she's my current limits today. I started to feel the toughness of this workout med way through the 3rd interval and by time I got to 6th one I was cooked hence the slow down. Overall I give myself an A for the workout and very satisfied with it.

Easy warm up for 4 miles

Intervals
#1 1:49 (4:52 pace)
#2 1:52 (5:00 pace)
#3 1:52 (5:00 pace)
#4 1:50 (4:55 pace)
#5 1:51 (4:58 pace)
#6 1:54 (5:06 pace)

Plan for tomorrow double easy runs. Will see if I stick to that or make it Recovery runs with the same VO2max workout on tap for Thursday.
by Schuey
on Tue Nov 01, 2016 10:22 pm
 
Search in: Running Blogs
Topic: Long Distance Runner, What You Standin' There For?
Replies: 12
Views: 883

It's Ounce's Birfday!

@nkrichards wrote:Glad I didn't miss the party!

So how are we celebrating?

  1. Another serving of bacon?
  2. Another helping of cake?
  3. A nice long run?
  4. All of the above??


Whatever you choose I hope you enjoy the day...and the year...

Happy Birthday!!!

You were right on time.  Thanks, Nancy.

I chose #1 and #2.  I am the pastry chef in the family and chocolate cream pie (with a scratch crust) is #1 birfday item.  For mine, I usually make something different.  This year, a pineapple upside down cake from scratch.  It's cooking right now.

I also make a chocolate mint brownies and chocolate fudge.  The fudge recipe I created myself.  I even have taken the fudge recipe and made it vegan, dairy-free, and no added sugar (use xylitol) for Reina.

I enjoy the experimenting part.
by ounce
on Wed Apr 13, 2016 6:43 pm
 
Search in: The Virtual Coffeehouse
Topic: It's Ounce's Birfday!
Replies: 4
Views: 694

Voice Cat LLC & voice-cat.com

Tuesday, October 13.
This was a track workout at a local high school.  It consisted of 4-800 w/400 recovery.  It was in the 80's, but the humidity was very, very low.  So low, in fact, the heat index at 5 p.m. was 89, when the ambient temp was 93.  Strange things.  Our run started around 6:45 where the sun was just about to be too low against the trees.

One thing that I need to really accustom my feet to (remember about the PF pain back in August and September?) is a longer stride length.  And I have to do this slowly.  I think I can do the track workouts at a longer stride length, but must baby the stride length on a regular run.  In fact on the coming Thursday run, I tried fartleking a longer stride for 50 feet on, 50 feet off.  It's a theory.

800 #1 - 11:21 pace, 152 bpm, 165 spm, 84 sl
800 #2 - 11:08 pace, 160 bpm, 168 spm, 85 sl
800 #3 - 11:29 pace, 165 bpm, 168 spm, 83 sl
800 #4 - 10:35 pace, 165 bpm, 170 spm, 89 sl

As a reminder about my stride, I get extended length by rotating my hips so my leg moves rearward further.  The run seemed to have gone well.  I think the low humidity and the sun being down helped #4.  No foot pain.

---

Thursday, October 15  4 mile tempo run
1 mile easy, 2 miles harder, 1 mile easy at Memorial Park.  It was during mile 3 where I thought about fartleking the extended stride length.  I don't remember the temperature.

1.  13:10, 147 bpm, 167 spm, 72 sl
2.  12:27, 158 bpm, 166 spm, 77 sl
3.  11:57, 160 bpm, 167 spm, 80 sl
4.  13:15, 156 bpm, 167 spm, 73 sl

Overall, it went well.  Saturday will be a 12 mile long run and the weather is supposed to be cooler than 70 degrees in the morning.
by ounce
on Sun Oct 18, 2015 3:42 pm
 
Search in: Running Blogs
Topic: Voice Cat LLC & voice-cat.com
Replies: 1013
Views: 10653

Voice Cat LLC & voice-cat.com

Wednesday, October 7.
I intentionally missed the Tuesday evening track work because the plan was the silly 8-400 w/400 recovery.  I knew the following week's track work was 3-800 w/400 recovery.  So on this day, I ran 3-800 w/400 recovery.

800 #1 - 11:31 pace, 146 bpm, 168 spm, 82 sl
800 #2 - 11:16 pace, 151 bpm, 170 spm, 84 sl
800 #3 - 11:04 pace, 154 bpm, 171 spm, 83 sl

No problems noticed.

---

Thursday evening, October 8.
This was a tempo run. 4 miles - 1 mile easy, 1 mile moderate, 1 mile faster and 1 mile recovery.
3 miles, 37.14, 12:24 pace, 157 avg bpm, 173 max bpm, during mile 3, 167 avg cadence, 0.78 m avg stride length.
1.  13:04, 147 bpm, 165 spm, 75 sl
2.  12:12, 159 bpm, 167 spm, 78 sl
3.  11:53, 167 bpm, 167 spm, 81 sl

I was really trying to run harder on the last mile.

---

Friday morning, October 9
9 miles as the 'mid-week' sorta long run.  It was 70 degrees with a 70 degree dewpoint.  Gone is the cool morning, again.

9 miles, 2:00:29, 13:23 pace, 148 avg bpm, 163 max bpm during mile 9, 167 avg cadence, 0.72 m avg stride length
1.  13:44, 118 bpm, 167 spm, 70 sl
2.  13:36, 149 bpm, 167 spm, 71 sl
3.  13:32, 146 bpm, 167 spm, 71 sl
4.  13:08, 148 bpm, 167 spm, 73 sl
5.  12:43, 151 bpm, 166 spm, 76 sl
6.  13:16, 149 bpm, 168 spm, 72 sl
7.  13:23, 153 bpm, 167 spm, 72 sl
8.  13:17, 157 bpm, 167 spm, 72 sl
9.  13:13, 160 bpm, 166 spm, 73 sl

This was a hope-I-could-do-it run.  And I did it.  I don't really remember much about the run, but it looked pretty consistent across the splits.
by ounce
on Sat Oct 17, 2015 10:08 pm
 
Search in: Running Blogs
Topic: Voice Cat LLC & voice-cat.com
Replies: 1013
Views: 10653

Funkadelic Happening

HoustonFIT posted the times for the Tuesday and Thursday runs.  For the early weeks, regular HoustonFit and TeamFit will do the same workouts and probably at the same starting location.

Weekday runs:
The Winter Program will have additional group runs on Tuesday and Thursday as follows and everyone is encouraged to attend:

  • Tuesday morning (hills/speed) - 5:30am, location will vary depending on the workout
  • Tuesday evening (hills/speed)- 6:30pm, location will vary depending on the workout
  • Thursday morning (tempo) - 5:30am, Memorial Park, TBD
  • Thursday evening (tempo) - 6:30pm, Memorial Park Living Bridge


As you can see, they run one in the morning and one in the evening.  Their plan runs you 3-4 times a week, including the long run.  So, these are 2 of the 3-4 times a week.  Therefore, it's not a mileage dense program.

Two questions.
1.  Is there a problem with me executing both sessions?  The sessions start at 30 minutes, then work up to 45 and then maybe an hour as the weeks roll by.
2.  If I just do the morning or evening session, is it a problem for me to easy run it to the Memorial Park meeting place (3 miles to and fro)?

My bias on #1 would be that it depends on the session and whatever other running I'll be doing that week.
My bias on #2 would be that it's not a problem, if I'm otherwise doing fine.

Thanks.
by ounce
on Thu Jul 09, 2015 10:32 am
 
Search in: Running Blogs
Topic: Funkadelic Happening
Replies: 463
Views: 9999

Survival of the fittest

@Mark B wrote:
@ounce wrote:Well, Mark, Nancy's had her appointment and she hasn't reported in on what she'll be able to do.

I think we should create a scenario on what they told her.  Do you want to play the part of Nancy or the PT?


Nancy: bounce bounce bounce  

Doctor: Very Happy

Nancy: Shocked

Doctor: I love you

Nancy: cheers cheers cheers

Doctor: Approval

Insurance company: Money



Or possibly option #2:

Nancy:  Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running

Doctor: Shocked

Doctor:  affraid  

Nancy:  Running Running Running Running Running Running Running

Doctor:  Suspect

Nancy:  Running Running Running Running Running

Doctor:  Shots Shots

Nancy:  Running Running Running

Doctor:  drunken drunken drunken

Nancy:  Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running Running

Doctor:  drunken drunken drunken Approval
Nancy:  Ride

Insurance Co:  Money

Doctor: Sleep
by ounce
on Wed Jun 24, 2015 4:35 pm
 
Search in: Running Blogs
Topic: Survival of the fittest
Replies: 498
Views: 10000

50+ Years Behind, 50 Miles Ahead

@Mike MacLellan wrote:Agree with Mark, to an extent.  If your pace is truly slow enough - you have to be completely honest with yourself here - I would say you COULD run the whole first hour.  But the idea of doing it to somehow get ahead for later is a bad one.  Truly, your effort level should be ZERO (this is a hard zero, not a "well, it's pretty easy..." - ZERO) for the first three hours.  Everything catches up to you in hours 4 and 5 and 6 etc., as I've learned.

Re: your glutes (that's a weird thing to write), have you tried one-legged deadlifts?  I just discovered them today and wow, they target the glute like no other exercise I've done.

I'm not a doc or a PT, but I did get some good insight and advice a while back from a PT I really respect.  She said that injuries -- like yours -- often appear suddenly but have been building in the background for a while.  Usually due to some imbalance in your muscles somewhere, usually the core, and that some muscle has to take over.  In your case the hammy.  So it takes time #1 to heal, and #2 to correct with strengthening more so than PT work.

In my particular case I have hammy issues on my right leg, most likely caused by a weaker core and a weak right glute that doesn't fire effectively when I run, forcing the hammy to go into overtime and compensate.  I've been working hard on my core and glutes the last 8 months, and guess what, very few hammy issues.  Certainly none that stop me from racing or training, although I still get more soreness in that area than others. > that could now be chronic.

Get some advice on what could be the underlying issue and tackle that.  My 2-cents for what its worth.
by mountandog
on Tue Mar 10, 2015 10:23 pm
 
Search in: Running Blogs
Topic: 50+ Years Behind, 50 Miles Ahead
Replies: 86
Views: 4049

I Think I'll Go To Boston...

@ounce wrote:Nick, this is just conversational, but of all the postings that I've read about anything related to running Boston over the years here and the V-Team boards, two things stuck out to me the most:
1.  Run the course on your last long run before the race with a bunch of people that do it every year.  Better yet, ask or plead with Miche1e to run the course some time as a long run.
2.  Where to stay, which I haven't really attained a final understanding.

However, it seems like you've figured out #2.  I'm not suggesting anything about #1, as it's just conversational.


The good news is that I am going to train to race Boston, but I am not planning on racing Boston this time.  Since this is my first Boston I want to take in everything, just learn the course, and have fun with it.  Then, I might just race it the next time around.  I wonder if Michele would let me run this race with her Smile ?
by Nick Morris
on Wed Jan 14, 2015 11:42 am
 
Search in: Running Blogs
Topic: I Think I'll Go To Boston...
Replies: 295
Views: 8505

I Think I'll Go To Boston...

Nick, this is just conversational, but of all the postings that I've read about anything related to running Boston over the years here and the V-Team boards, two things stuck out to me the most:
1.  Run the course on your last long run before the race with a bunch of people that do it every year.  Better yet, ask or plead with Miche1e to run the course some time as a long run.
2.  Where to stay, which I haven't really attained a final understanding.

However, it seems like you've figured out #2.  I'm not suggesting anything about #1, as it's just conversational.
by ounce
on Wed Jan 14, 2015 10:50 am
 
Search in: Running Blogs
Topic: I Think I'll Go To Boston...
Replies: 295
Views: 8505

Building A Better Bumblebee

And since Ohio State has so many sophomores and freshmen on this team, they have been made the odds on favorite to win, next year.  TCU, with a similar situation, ranked #2.

I remember in early November that CBS' Spencer Tillman picked Ohio State to win it all, and they weren't even in the picture.  The other guys on the set were looking at him like, "let me have some, man."
Topics tagged under 2 on 365Runners Th?&id=HN.608050615143632044&w=300&h=300&c=0&pid=1
by ounce
on Wed Jan 14, 2015 9:58 am
 
Search in: Running Blogs
Topic: Building A Better Bumblebee
Replies: 990
Views: 10025

I Think I'll Go To Boston...

@Tom H wrote:
@Nick Morris wrote:So, a rest day yesterday.  The little lady and I went to the Wisconsin Badgers men's hock game last night.  They played Michele's #2 ranked Boston University.  Now granted, the Badgers are very young this year and only have 2 wins, but they played pretty well last night.  They skated to a 3-3 tie.

This morning I woke to a frigid -18 degree windchill.  It was extremely brutal for the first mile.  I could not feel my hands and it felt like my finger tips were going to break off.  Once I got to the end of the first mile, my core temperature started to rise and I felt much better.  Honestly, the rest of the run was fairly comfortable.  I ended up completing a frosty 8.1 miles (because 8 is never enough Wink ).  12 miles scheduled for tomorrow, but it is supposed to be a little warmer...maybe above 0 (I can only hope).


Ahhh, whenever I think about the high cost of real estate here in the SF Bay Area, I'm just going to come back and reference this posting.  Mid-winter run today starting at 57 degrees under sunny skies.  Have you ever considered migrating for the winter?


A move in climate is hopefully going to take place by the end of the year.
by Nick Morris
on Sun Jan 11, 2015 9:37 pm
 
Search in: Running Blogs
Topic: I Think I'll Go To Boston...
Replies: 295
Views: 8505

I Think I'll Go To Boston...

@Nick Morris wrote:So, a rest day yesterday.  The little lady and I went to the Wisconsin Badgers men's hock game last night.  They played Michele's #2 ranked Boston University.  Now granted, the Badgers are very young this year and only have 2 wins, but they played pretty well last night.  They skated to a 3-3 tie.

This morning I woke to a frigid -18 degree windchill.  It was extremely brutal for the first mile.  I could not feel my hands and it felt like my finger tips were going to break off.  Once I got to the end of the first mile, my core temperature started to rise and I felt much better.  Honestly, the rest of the run was fairly comfortable.  I ended up completing a frosty 8.1 miles (because 8 is never enough Wink ).  12 miles scheduled for tomorrow, but it is supposed to be a little warmer...maybe above 0 (I can only hope).


Ahhh, whenever I think about the high cost of real estate here in the SF Bay Area, I'm just going to come back and reference this posting.  Mid-winter run today starting at 57 degrees under sunny skies.  Have you ever considered migrating for the winter?
by Tom H
on Sun Jan 11, 2015 8:19 pm
 
Search in: Running Blogs
Topic: I Think I'll Go To Boston...
Replies: 295
Views: 8505

I Think I'll Go To Boston...

So, a rest day yesterday. The little lady and I went to the Wisconsin Badgers men's hock game last night. They played Michele's #2 ranked Boston University. Now granted, the Badgers are very young this year and only have 2 wins, but they played pretty well last night. They skated to a 3-3 tie.

This morning I woke to a frigid -18 degree windchill. It was extremely brutal for the first mile. I could not feel my hands and it felt like my finger tips were going to break off. Once I got to the end of the first mile, my core temperature started to rise and I felt much better. Honestly, the rest of the run was fairly comfortable. I ended up completing a frosty 8.1 miles (because 8 is never enough Wink ). 12 miles scheduled for tomorrow, but it is supposed to be a little warmer...maybe above 0 (I can only hope).
by Nick Morris
on Sat Jan 10, 2015 2:57 pm
 
Search in: Running Blogs
Topic: I Think I'll Go To Boston...
Replies: 295
Views: 8505

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