Comeback

Michele \"1L" Keane wrote:Tired is to be expected sometimes, Jerry.  And I can relate.  I did finish my workout last night (4 x 7 min @ 10K pace), but boy I was tired this morning. I really didn't have the energy last night, and I fell asleep around 9 am only to sleep right through my alarm and wake up at 8 am!  Our bodies are telling us something, Jerry.  Keep up the good work.  And keep doing those planks.

Will do.

Boston Training Week 12

Friday, 2/28

Tempo day, 10 miles with 6 as below:

6：37
6：10
6：26
6：24
6：19
6：27

I am having a hard time with my stomach, thus will not attempt any junk miles today

WTD: 36

Boston Training Week 12

Saturday, 3/1

8 easy, then drove DD to soccer game, 2.5 during her warmup.

Had to work from 7:00-8:00am, thus missed the window to get a couple of more miles before DD's soccer game.

Sunday, 3/2

20

Weird weather, getting cold along the way, but luckily no snow/rain as forecasted Saturday night. Very glad I got it done.

Weekly: 67

Boston Training Week 13

Monday, 3/3

Rest

Really really cold due to the cold storm. DD's school closed, so I worked from home and somehow forgot to do the strength workouts. Lazy.

Tuesday, 3/4

AM: Strength Workout

Still cold, I chickened out to go outside.

Noon: 5 easy

Jerry stay the course now is not the time to start wavering from your training buddy!

Schuey wrote:Jerry stay the course now is not the time to start wavering from your training buddy!

No kidding...stop being lazy or I might run fast than you this fall

，

Nick Morris wrote:

Schuey wrote:Jerry stay the course now is not the time to start wavering from your training buddy!

No kidding...stop being lazy or I might run fast than you this fall

You wish

Boston Training Week 13

Wednesday, 3/5

4x1200,1x400, all with 400 recovery, overall 9 miles

I was running short in time before work, so decided to run 1200 instead 800 interval. After 4, I couldn't do more thus tough out a 400. Here are the splits:

4：21
4：27
4：24
4：30
1：21

Overall, the fast distance was the same as last week's interval, the pace was a little faster, with 2 fewer recovery laps. I could be happy.

Thursday, 3/6

4 easy

Friday, 3/7

AM: Strength

I got up early enough, somehow couldn't get out in time for the planned tempo, thus opted for the strengh workouts.

Noon: 30 minutes on stairmaster at ease, plus 2 miles easy on TM.

DD will be out with her friend and family to their vacation house. We plan to take road trip to state parks etc. It's going to rain, so we can't know for sure, but looks like most likely I won't run.

Strong interval workout.

Jerry wrote:，

Nick Morris wrote:

Schuey wrote:Jerry stay the course now is not the time to start wavering from your training buddy!

No kidding...stop being lazy or I might run fast than you this fall

You wish

Just ask Schuey and he will tell you that I might run faster than you too   

Nick Morris wrote:

Jerry wrote:，

Nick Morris wrote:

Schuey wrote:Jerry stay the course now is not the time to start wavering from your training buddy!

No kidding...stop being lazy or I might run fast than you this fall

You wish

Just ask Schuey and he will tell you that I might run faster than you too   

Schuey is too nice to tell you the truth. Schuey is also the person who repeatedly tells Chris he can beat 3 hours. Schuey also tells Jerry to compete with him in Boston.

No, can't do.

Dave Wolfe wrote:Strong interval workout.

Thanks Dave.

Boston Training Week 13

Weekend: DD out with her friend's family on their lake house for spring break. We wanted to take advantage of the situation to do something ourselves. So I didn't run. Unfortunately the weather didn't  cooperate and we could only do some hiking and horse riding.

So I closed this week with 23 miles.

Boston Training Week 14

Monday, 3/10

7 easy

Tuesday, 3/11

Interval, 1x1200,1x1600,4x1200,1x400, 400 jog(2:17-2:47) in between, 11 miles total. Then I did strength workouts.

I did a funny thing to forget the count and ran 4 laps instead of 3 in my second repeat. The target pace was 90 seconds/lap. That is 4:30 for 1200, 6:00 for 1600.

Now look at the splits:

4:31
5:58
4:27
4:28
4:29
4:31
1:31

Pretty good, huh?



Wednesday, 3/12

6 easy

Oh, this is actually first week of taper for Dallas Rock n Roll Half, so I take it easy.

Thursday, 3/13

12 with 6 tempo

6:48
6:37
6:34
6:36
6:41
6:44

The plan was to tempo @6:20, the target half marathon pace, which I had not been able to do this cycle, but somehow I just couldn't drop the pace further, even though I felt comfortable with the above pace. Not sure why, maybe due to the lack of protein yesterday?

Anyway, it was good enough workout.

Now, I go do some strength workouts.

Jerry,
On your interval, were you watching your watch or just going in the hopes of doing the 90 second laps?

To your question about a lack of protein, probably no, assuming you're getting 60 grams a day (a half pound of beef is 50 grams).  Protein is for repairing and building, not energy like fat or carbs.  Any excess protein not used to repair or rebuild is converted to sugar.  I don't need a whole lot of protein grams in a day, unless I run 20 miles in a long run.  And I outweigh you by 50-60 pounds?

ounce wrote:Jerry,
On your interval, were you watching your watch or just going in the hopes of doing the 90 second laps?

To your question about a lack of protein, probably no, assuming you're getting 60 grams a day (a half pound of beef is 50 grams).  Protein is for repairing and building, not energy like fat or carbs.  Any excess protein not used to repair or rebuild is converted to sugar.  I don't need a whole lot of protein grams in a day, unless I run 20 miles in a long run.  And I outweigh you by 50-60 pounds?

I have a habit to look at the time once at every lap finish. I can't really see clearly now with my old man's eyes. So sometimes I still do, sometimes I skip, but I always check after I finish each repeat.

I don't think I really care about each lap time, which is good. I check just trying to deny that I am old.

From now on, I will give up and only check after I finish the repeat.

Jerry, I don't know how you lost track of laps. When I am doing intervals I am so wishing they were over I count my laps very closely. I keep thinking, am I done yet and only X laps left.

Solid stuff Jerry!

Jim Lentz wrote:Jerry, I don't know how you lost track of laps. When I am doing intervals I am so wishing they were over I count my laps very closely. I keep thinking, am I done yet and only X laps left.

Me either. First time happened to me.   

fostever wrote:Solid stuff Jerry!

Thanks Steve. I will see you soon.

Boston Training Week 14

Friday, 3/14

Rest

I need the sleep more than rest of the legs.

Saturday, 3/15

0

This was not fun. I went out for an intended easy 10+. Calf cramped right at the beginning. I intentionally reduced the S!CAPS dosage yesterday, now this...

I have been taken too much of it.

Sunday, 3/16

12 easy, plus strength

Weekly: 48

Boston Training Week 15


Monday, 3/17

15 minutes stairmaster plus 3 easy on TM.

Tuesday, 3/18

4x1200 interval with 400 recovery, total 9 miles

The 4 splits:

4:29
4:30
4:27
4:31

Wednesday, 3/19

Rest

Thursday, 3/20

AM: a little strength
Noon: 4 easy

Jerry wrote:

Nick Morris wrote:

Jerry wrote:，

Nick Morris wrote:

Schuey wrote:Jerry stay the course now is not the time to start wavering from your training buddy!

No kidding...stop being lazy or I might run fast than you this fall

You wish

Just ask Schuey and he will tell you that I might run faster than you too   

Schuey is too nice to tell you the truth. Schuey is also the person who repeatedly tells Chris he can beat 3 hours. Schuey also tells Jerry to compete with him in Boston.

No, can't do.

I'm not sure how nice I am but yes I do believe Chris has a sub 3 in him. As far as Nick running faster than you, you better watch out he's come a long way. Not only that I better watch out he's right in my rear view mirror too. 

I also think that you have a good chance to running faster than me in Boston or other places if you keep up the training that your are doing. The beauty of running is that ANYTHING is possible if and only if you put your MIND to it!

Boston Training Week 15


Friday, 3/21

Rest

Saturday, 3/22

5 easy to releax muscle

Sunday, 3/23

Rocn 'n' Roll Dallas Half Marathon, 1:22:31.

I am just about 90 seconds away from my PR. Extremely happy.

Boston Training Week 16

Monday, 3/24

Rest

I actually dressed up running clothes and drove to the mechanics for state inspection. There was no line, so I just waited and drove home after.

Tuesday, 3/25

1 mile walk on TM, plus some strength

My calves hurt and were too tight, so I just walked a mile.

Wednesday, 3/26

5 recovery

I checked my training of the week after last half, very low/slow mileage. I always recover slow, now slower with age. Looks like no speed work this week.

Thursday, 3/27

AM: 4 recovery
Noon: 3 reocvery

Friday, 3/28

AM: Strength
Noon: 6 easy, finally I switch from recovery pace to easy

Saturday, 3/29

11

Sunday, 3/30

11

Boston Training Week 17

Monday, 3/31

Rest

Tuesday, 4/1

7 easy

I was going to do interval. The left hip and hamstring were a little sore and tight even after 4 miles warmup and 3 strides. I started anyway hoping I could run it off. Feeling good in 3 laps on track, I opted for another and clocked 5:53 split. But they were still sore and tight, so I walked away from the track and jogged a mile home.

Did quite some strength and added some stretch on hip and hamstring. Very minor issue. No worries.

DD had a fever. I was so scared the next would be me.   

Wednesday, 4/2

AM: 4 easy. Felt only a tiny little on hip and nothing on hamstring.

I will see if I can get in one or maybe two more short easy runs.

Noon: 4 easy on TM.