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21 Weeks to a BQ

+16
KathyK
Schuey
Joel H
mul21
Dave-O
Kenny B.
JohnP
Julie
fostever
Michele "1L" Keane
Chris M
Mike MacLellan
Michael Enright
Mark B
Jerry
Nick Morris
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21 Weeks to a BQ - Page 10 Empty Re: 21 Weeks to a BQ

Post  Nick Morris Mon Sep 24, 2012 1:21 pm

One of the big things that I forgot to mention is that I came out of this race feeling great and injury free Smile
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Post  Mike MacLellan Mon Sep 24, 2012 2:27 pm

Hm, I guess that makes sense then. That 157 average is 80.6% of your HRR, and 85% corresponds to 10mi-HM pace, according to charts. Maybe it's that 185 max that's playing into it. Shrug.
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Post  Jerry Mon Sep 24, 2012 2:52 pm

Nick Morris wrote:
Mike MacLellan wrote:You have an insanely low HR. I think my HMhr is around 170-175.

Congrats on the race, man.

My resting HR is 40-41 and my max is around 185...



So you have a 44 years old heart? Sleep
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Post  Nick Morris Mon Sep 24, 2012 3:47 pm

Jerry wrote:
Nick Morris wrote:
Mike MacLellan wrote:You have an insanely low HR. I think my HMhr is around 170-175.

Congrats on the race, man.

My resting HR is 40-41 and my max is around 185...



So you have a 44 years old heart? Sleep

No, it means that it is so strong that it needs to beat fewer times to pump the same amount of blood to the body.
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Post  Nick Morris Wed Sep 26, 2012 10:41 pm

09.24.12 -

Weight training...I felt great one day after the Fox Cities Half, but decided to take the night off from running.
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Post  Nick Morris Wed Sep 26, 2012 10:42 pm

09.25.12 -

Work travel...Yesterday I spent most of the day travelling to Seattle, where I will spend the rest of the week for work. Unable to run, but will make it up later this week.
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Post  Nick Morris Wed Sep 26, 2012 10:49 pm

09.26.12 -

7 miles...So, I got up this morning before sun up to get in my run before a day full of client meetings. Seattle is an awesome city to run in. The elevation changes, it seems, every other minute and the evergreens are beautiful. My hotel has me right next to the Interurban Trail, which is a paved bike trail that runs for nearly 20 miles north from Seattle to Everett. I traversed the hills both up and down and enjoyed the wonderful scenery, while completing 7.50 miles at an easy 7:15 pace. Add another state to my list of states that I have ran in Smile
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Post  Nick Morris Thu Sep 27, 2012 12:35 pm

09.27.12 -

8 miles...Another beautiful pacific northwest morning for a run. I pushed it a little farther this morning, as I really wanted to see where the trail went. I ended up completing 8.52 miles at a 7:08 pace. Once again, the elevation changes were just plain fun Smile The Evergreen State did not disappoint and I can't wait to come back and run some more...
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Post  Nick Morris Sat Sep 29, 2012 1:46 pm

09.28.12 -

Travel day...Had to travel back to Madison from Seattle. This means that I took the day off. Jet lag is a bitch Smile
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Post  Nick Morris Sat Sep 29, 2012 1:50 pm

09.29.12 -

14 miles...An easy 14 miles this morning, as I got a late start to my run. I decided to sleep in this morning after traveling back to Madison the day before. In doing so, the temps ended up to be a little warmer than I have ran in the last couple of weeks (low 70s by the time I finished). I definitely got a little warm at the end, but it wasn't that bad. I took it pretty easy knowing that I have 20 mile tomorrow. So, I didn't push it at all and completed 14.11 miles at an even 7:30 pace. Second to last 20 miler tomorrow to round out the 34 mile weekend.
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Post  Nick Morris Sun Sep 30, 2012 11:13 am

09.30.12 -

20 miles...Ended the month of September with a 20 miler. Started out nice and early this morning, but sort of struggled from the beginning. My legs felt pretty heavy as I passed mile 3, but I progressed on. As the miles passed, things got a little easier, but still didn't feel the greatest. I pushed on, though, and completed 20.26 miles at a 7:54 pace. This run was more about mental toughness than anything else. I guess I can expect to have runs like this when you are 16 weeks into a training program. Next week is a stepback week, where I look to save up some energy for one more big week before I taper.
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Post  Michele "1L" Keane Sun Sep 30, 2012 11:40 am

It is important to have those runs, Nick and to work through them. Nice job.
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Post  EugeneGreenie Sun Sep 30, 2012 3:28 pm

Michele "1L" Keane wrote:It is important to have those runs, Nick and to work through them. Nice job.

I second that...I think you take more away from the crappy runs....as in if you got through that, you can get through this.

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Post  Mark B Sun Sep 30, 2012 10:29 pm

EugeneGreenie wrote:
Michele "1L" Keane wrote:It is important to have those runs, Nick and to work through them. Nice job.

I second that...I think you take more away from the crappy runs....as in if you got through that, you can get through this.

E Greenie

+3

Crappy runs like this are also good things to remember when you get into taper and start fretting that you're undertrained. They're evidence that you're doing all you can.
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Post  JohnP Sun Sep 30, 2012 10:59 pm

You just had a hard half marathon a week ago, it is still taking time for your muscles to recover.
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Post  Nick Morris Mon Oct 01, 2012 4:22 pm

JohnP wrote:You just had a hard half marathon a week ago, it is still taking time for your muscles to recover.

Probably...The step back week should help.
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Post  Nick Morris Tue Oct 02, 2012 9:04 am

10/01/12 -

Weight training...With 5 weeks left in my program, I have dropped the weight training down to one day a week.
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Post  Nick Morris Wed Oct 03, 2012 8:47 pm

10.02.12 -

Day off...After the 20 miler that I had on Sunday, I decided to listen to my body and give my legs an extra day off.
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Post  Nick Morris Wed Oct 03, 2012 8:49 pm

10.03.13 -

9 miles...Back on the horse and the extra day off did wonders for my legs. I completed an easy 9.32 miles at a 7:25 pace. It was a great fall evening and I got to run through fallen leaves on the sidewalk like I was a little kid Smile
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Post  Nick Morris Thu Oct 04, 2012 7:32 am

10.04.12 -

4 miles...Dang it is dark out in the mornings now!! Up early before work to run for the first time in a few weeks, as evening plans prohibit me from running in the afternoon. I got in 4.27 miles at a very easy 7:35 pace...Counting down the day until raceday...
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Post  Nick Morris Sat Oct 06, 2012 1:18 pm

10.05.12 -

Scheduled off day...getting rested up for one more big push next week and then taper...
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Post  Nick Morris Sat Oct 06, 2012 1:24 pm

10.06.12 -

14 miles...Holy crap it was cold and windy this morning!! I even waited until a little after 9:00 to head out this morning and there was still a 30 degree wind chill...I completed an easy 14.44 miles at a 7:26 pace. Not much stress, as I put in work this morning. Things are really shaping up for Hamilton...There is still one thing that I need to work on, though. I now weigh 166.5lbs., which is a little under the 168-169 that I want to be on race day. I'll need to take in enough calories and will probably hit a couple more reps in the gym to make sure that I am strong enough on race day.
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Post  JohnP Sat Oct 06, 2012 2:28 pm

As you taper, if you eat the same amount, you will gain a few pounds that you will use on the course. It's tough to try to actually gain weight without eating more fat and junk.
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Post  Julie Sat Oct 06, 2012 6:44 pm

I wouldn't worry too much about your weight as you decrease your miles, like John said. It was 23 windchill here this a.m., not ready for that! I hope taper goes well. Trust your training. You're going to do awesomely well.
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Post  Nick Morris Mon Oct 08, 2012 4:28 pm

10.07.12 -

6 miles...while a lot of people were out running a marathon, I only had 6 miles on my schedule. I completed 6.22 miles at a 7:32 pace...And so ends a stepback week. Now one last big week before taper!!!
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