Term Limits?

Heat with humidity acclimation is in process and is like driving along nicely, then bogging down when you drive into a flooded street.  Or strapping on a 50 pound vest (or enough to make it difficult).

Such is this week.  /sigh.

After Monday's misfire, I went out on Tuesday hoping to do 4, again, but settled for 3.  It was 68 degrees with all the humidity 68 degrees can generate (or 100% humidity).  The humidity causes the body to crank open the sweat glands and I think they have been asleep or a slow riser to the runs, now.  They'll come around, too.  Cadence remains at 164.

3 miles, 41:33, 13:50 pace, 128 avg bpm, 136 max bpm, 159 avg cadence, 0.73 m avg stride length.
1.  13:53, 121 bpm, 163 spm, 70 sl
2.  13:35, 131 bpm, 159 spm, 73 sl
3.  13:58, 133 bpm, 154 spm, 75 sl

The cadence describes the humidity.  And the slower cadence caused the slower HR.

End of story.

ounce wrote:Heat with humidity acclimation is in process and is like driving along nicely, then bogging down when you drive into a flooded street.  Or strapping on a 50 pound vest (or enough to make it difficult).

Such is this week.  /sigh.

After Monday's misfire, I went out on Tuesday hoping to do 4, again, but settled for 3.  It was 68 degrees with all the humidity 68 degrees can generate (or 100% humidity).  The humidity causes the body to crank open the sweat glands and I think they have been asleep or a slow riser to the runs, now.  They'll come around, too.  Cadence remains at 164.

3 miles, 41:33, 13:50 pace, 128 avg bpm, 136 max bpm, 159 avg cadence, 0.73 m avg stride length.
1.  13:53, 121 bpm, 163 spm, 70 sl
2.  13:35, 131 bpm, 159 spm, 73 sl
3.  13:58, 133 bpm, 154 spm, 75 sl

The cadence describes the humidity.  And the slower cadence caused the slower HR.

End of story.

Look at the bright side...the heat and humidity will diminish corona virus threat...and you'll acclimate.

Stay well.

Thursday, it was 76 degrees with a dew point of 62.  An interesting ambient temp & dew point spread.  I was curious if the relatively drier air would blunt some of the 76 degrees.  The target distance was to do 3 miles at 164 cadence.

2 miles, 29:38, 14:47 pace, 124 avg bpm, 132 max bpm, 154 avg cadence, 0.72 m avg stride length

1.  14:42, 121 bpm, 159 spm, 70 sl
2.  14:50, 126 bpm, 150 spm, 74 sl

Well, drier air doesn't trump warmer air.  A cool front was to have passed through overnight, but it didn't make it until around 8 a.m.  BOY!  The temp didn't change, then, but the dew point dropped to 36 degrees.  That may have made a difference.

The weekend is supposed to be cooler.  We'll see.  Y'all have a good weekend.

Hope you got the cooler weather that you were hoping for...

nkrichards wrote:Hope you got the cooler weather that you were hoping for...

Got it Sunday.  60 degrees with low humidity.  As I write this, it's 82 degrees with 19% humidity.  That's super low for us.  SUPER low.

Cadence is the usual 164.  I was hoping for 3 miles.  Cool weather, etc etc etc.  Another 'this is REALLY the last cool weather' run.

4 miles, 55:21, 13:49 pace, 126 avg bpm, 142 max bpm, 160 avg cadence, 0.73 m avg stride length, 1st half pace 13:49, 2nd half pace 13:49.
1.  13:47, 118 bpm, 162 spm, 71 sl
2.  13:50, 127 bpm, 162 spm, 72 sl
3.  13:51, 131 bpm, 161 spm, 71 sl
4.  13:42, 129 bpm, 155 spm, 76 sl

BPM zones
0-119      5:46
120-139  48:32
140-142   0:08

Nancy, remember in March where I was griping about how I could only do a low HR with a lower cadence, but not the cadence I wanted?  THIS time, the heart wasn't a factor.  I was trying to maintain the regular cadence for the whole time, but I noticed during mile 3 that I was starting to labor a bit.  But the HR was just rather blase about it.  "Wake me up, when you're going to do something," says the heart.

I got to the 1.5 mile point to turnaround and I decided that I could run to the 2 mile turnaround point.  If I was too tired after 3 miles, I could stop and walk the last mile.  At 2 miles, I turned around and came back.  In a couple of minutes, the body started to labor a bit and I had to engage the brain to get it to finish the 4 miles.  I was surprised the HR was as low as it was.  The cadence was slipping during the last mile and I noticed my legs were stretching the stride in front of me, some.  This is verified with the 4th mile data.

That got me to thinking about whether I should lower the cadence, so the stride could lengthen.  I don't usually lengthen my stride by being longer in the front.  Usually, I lengthen by pushing my foot rearward more.  Hmmm.  Or just keep working on 164, so I can get to lengthen the stride.  Then, I could have my cake and eat it too.  I love cake!

But, I got the 3 + a 1 mile bonus with a dirt low HR.  I have to speed up some to wake the heart up, now.

Nifty run.  Thanks for stopping by.

ounce wrote:

nkrichards wrote:Hope you got the cooler weather that you were hoping for...

Got it Sunday.  60 degrees with low humidity.  As I write this, it's 82 degrees with 19% humidity.  That's super low for us.  SUPER low.

Cadence is the usual 164.  I was hoping for 3 miles.  Cool weather, etc etc etc.  Another 'this is REALLY the last cool weather' run.

4 miles, 55:21, 13:49 pace, 126 avg bpm, 142 max bpm, 160 avg cadence, 0.73 m avg stride length, 1st half pace 13:49, 2nd half pace 13:49.
1.  13:47, 118 bpm, 162 spm, 71 sl
2.  13:50, 127 bpm, 162 spm, 72 sl
3.  13:51, 131 bpm, 161 spm, 71 sl
4.  13:42, 129 bpm, 155 spm, 76 sl

BPM zones
0-119      5:46
120-139  48:32
140-142   0:08

Nancy, remember in March where I was griping about how I could only do a low HR with a lower cadence, but not the cadence I wanted?  THIS time, the heart wasn't a factor.  I was trying to maintain the regular cadence for the whole time, but I noticed during mile 3 that I was starting to labor a bit.  But the HR was just rather blase about it.  "Wake me up, when you're going to do something," says the heart.

I got to the 1.5 mile point to turnaround and I decided that I could run to the 2 mile turnaround point.  If I was too tired after 3 miles, I could stop and walk the last mile.  At 2 miles, I turned around and came back.  In a couple of minutes, the body started to labor a bit and I had to engage the brain to get it to finish the 4 miles.  I was surprised the HR was as low as it was.  The cadence was slipping during the last mile and I noticed my legs were stretching the stride in front of me, some.  This is verified with the 4th mile data.

That got me to thinking about whether I should lower the cadence, so the stride could lengthen.  I don't usually lengthen my stride by being longer in the front.  Usually, I lengthen by pushing my foot rearward more.  Hmmm.  Or just keep working on 164, so I can get to lengthen the stride.  Then, I could have my cake and eat it too.  I love cake!

But, I got the 3 + a 1 mile bonus with a dirt low HR.  I have to speed up some to wake the heart up, now.

Nifty run.  Thanks for stopping by.

Don't you love it when you feel good and are able to do MORE than planned.  

Nice run.  It is impressive how well you are managing your HR and keeping it low.  I think it may be time to let Fast Freddy out of the closet...at least once in a while...and see how a faster pace goes.  As far as how to get there???  Everyone is different.  You've worked so hard to get your cadence up...I wouldn't suggest dropping that.  I guess that means I'm suggesting lengthening your stride.  Just make sure that you concentrate on lengthening it reward and not forward.  You're already aware of that.

Congrats on...another...WOW run!

I do enjoy it!  And for all of the seasonal increase in temperatures for May (plus a few degrees), we're supposed to have 50's for lows, next weekend and a couple of days after that.  But that's 6 days away and subject to change.

Okay, last week I ran 3 times.  I did an update of the Polar app, but it erased all of my runs.  Not only that, I can't sync the watch with the app.

For brevity's sake, here is the summary from the Garmin for two of those runs, plus the one I did today.  The run of April 26 has already been posted.

April 28, 72 degrees---
2 miles, 29:06, 14:32 pace, 157 spm, 0.71 m stride length.  Cadence tanked before mile 1 was finished.

May 1, 55 degrees
3 miles, 41:45, 13:55 pace, 160 spm, 0.73 m stride length.  Cadence fell from mile 1.25 to 2.25, but recovered.  Weird, but ran 3 due to the cooler temp.

So let's look at today's run.  Not because it was anything special, but because I remember it.

It was 72 degrees, this morning.  I must've sub-consciously turned off the alarm because I woke up 45 minutes later than I wanted, at 6:15 a.m.  This caused me to bail on running the streets.  Instead, I went to Memorial Park to run 3 miles at 164, hopefully.

3 miles, 39:54, 13:23 pace, 163 avg cadence, 0.74 m stride length
1.  13:58, 163 spm, 71 sl
2.  13:21, 162 spm, 74 sl
3.  12:49, 163 spm, 77 sl

I'm not completely sure the last mile split is accurate.  I do know the HR was up into the low 140s during mile 3.  AND it was 72 degrees out there!  Around mile 2, I stopped at a water fountain, so my HR will be a little lower...if I can get into the Polar and see what the HR is.  Plus the stop probably helped the last mile's split.

Running on a consistent surface with no need to lookout for cars helped the time, too. 

One odd thing was that I put on an old pair of running shoes that were doing hand-me-down duty.  They felt a little looser than the usual hand-in-glove feel, as I ran.  I looked down and saw which pair it was, but they did a great job.

Thanks for stopping by.

Again the Polar is not uploading data to either the app or to the website.   It is what it is.  The app update from last week really screwed things up royally.

But the garmin worked.  Cadence at 164 and a temp of 75 degrees.  

4 miles, 56:08, 14:09 pace, 136 avg bpm, 144 max HR seen, 155 avg cadence, 0.73 m avg stride length, 1st half pace 13:50, 2nd half pace 14:29.
1.  14:22, 162 spm, 69 sl
2.  13:26, 160 spm, 75 sl
3.  14:14, 151 spm, 75 sl
4.  14:34, 148 spm, 75 sl

Lots of cadence drop off.  That can be blamed on the temp, I guess.  There was about 17 minutes spent running in the 140-150 bpm range.  The HR numbers I remembered after the Polar gave me the summary.

Usually, I would've turned around at the 1.5 mile mark to make it 3 miles.  Today, I decided to run to the 2 mile turnaround point and if I need to stop at 3, then I stop.  Otherwise, I would keep going.

I have a lot on my mind, these days, so continuing to run the last mile ended up being not as much an issue as I thought it would be.

Solid looking runs, Doug. I bet that 12:49 felt nice.

Bummer that your watch is giving you trouble...again!  I thought your switch to a Polar was going to help...maybe not.

I know that you are a numbers guy.  I might be into numbers as well.    Hope you get it sorted out.

Nice looking runs.  Some better faster than others but there are reasons for that.  They all have a purpose and it's not always important that the speed is there.  

You're getting in the miles.  Keep it up.

nkrichards wrote:Bummer that your watch is giving you trouble...again!  I thought your switch to a Polar was going to help...maybe not.

I know that you are a numbers guy.  I might be into numbers as well.    Hope you get it sorted out.

Nice looking runs.  Some better faster than others but there are reasons for that.  They all have a purpose and it's not always important that the speed is there.  

You're getting in the miles.  Keep it up.

Seems like the update at the end of April is causing the troubles.  There was another update, last night, which looks different but the watch ain't talking to the app, yet.  The HR strap battery seems to want to be replaced because it was very inconsistent and has symptoms much like a garmin with the same issue.  e.g. HR of 80 during mile 2.

I could never get the garmin's HR strap to work well, consistently.

I am getting in the miles.  I will keep it up.  Thanks, Nancy.

And Mark....yes, the 12:49 felt good, but wasn't expecting that low of a split.  Thanks.

-30-

Yesterday, we had the Blue Angels flyover, after leaving Dallas and Fort Worth.  Shot a film on the phone and I need to do that more to get better.  They flew right over me.  Weather was perfect at 12:30 with temps in the 70s and dew points in the 40s because a cool front came through Tuesday night.

And the cooler weather continued, this morning.  It was 64 degrees with a dew point of 42, so very conducive to better running than a 74 degree morning.  The cadence was set at 164.  Again the Polar didn't upload to the app, but I managed to memorize the splits.

4 miles, 53:09, 13:21 pace, 152 HR Max, 163 avg cadence, 0.74 m avg stride length, 1st half pace 13:35, 2nd half pace 12:57
1.  13:53, 163 spm, 70 sl
2.  13:17, 163 spm, 75 sl
3.  13:10, 162 spm, 76 sl
4.  12:43, 162 spm, 76 sl

I know I was doing 140s HR during this run, starting in mile 2.  There were a couple of cadence miscues in the last 2 miles, but for some reason I felt myself really, really going from 2.5 to mile 3.  Breathing wasn't being pushed.  Effort seemed, well, effortless.  Such a weird experience.  Almost out of body-like. 

So, I just kept going to see how long it would last annnnnnnnd mile 4 was 12:43.  Just got in a groove, I guess.  That temp/dew point suits my running, I guess.

I'd call that run a 'whooooa.  Duuuuuuuude!' kind of run. 

Just this past Tuesday's 4 miler numbers:
Cadence at 164 and a temp of 75 degrees.  

4 miles, 56:08, 14:09 pace, 136 avg bpm, 144 max HR seen, 155 avg cadence, 0.73 m avg stride length, 1st half pace 13:50, 2nd half pace 14:29.
1.  14:22, 162 spm, 69 sl
2.  13:26, 160 spm, 75 sl
3.  14:14, 151 spm, 75 sl
4.  14:34, 148 spm, 75 sl


Why the big delta between the 2 days?  Maybeeeee temperature plus energy held over from Tuesday's slower run?
I'm in the 3rd day of a 3 day fast, but there hasn't been a staggering weight drop.  8-9 pounds.

My mindset before the run was 3 miles, but I KNEW I wanted to run 4.  Three miles is the 'safe' avenue, but before it became warmer, I was on my way to 5 miles.  So the executive order went out of '4 miles or bust until further notice.'

We have another front coming through Friday that's supposed to produce a wonderful Mother's Day weekend.  Sunny and a few degrees below seasonal (83).  Saturday-high of 75 degrees, which was the Tuesday morning low.

11 miles for the week.  Thanks for stopping along the esplanade.

Have I got a run for you.

Have I got a RUN for you!
Boy, oh boy, oh boy! 

It was 63 degrees with a dew point of 49, so pretty close to Thursday's 64/42 degrees.  This was my 4th run of the week, beginning Sunday.  My cadence was 164, as usual.  


I had opened the battery case on the HR strap to see if I had the correct battery.  I did not, but the moving of the battery evidently caused it to work better this morning.  In fact, it was working normally.  I also figured out a way to keep the data on the watch viewable, after the run, so I have good split and HR data to share.


4 miles, 42:04, 13:01 pace, 133 avg HR, 155 HR Max, 163 avg cadence, 0.76 m avg stride length, 1st half pace 13:33, 2nd half pace 12:29

1.  13:54, 121 bpm, 163 spm, 71 sl
2.  13:10, 132 bpm, 162 spm, 76 sl
3.  12:51, 138 bpm, 163 spm, 77 sl
4.  11:57, 145 bpm, 164 spm, 82 sl


HR zones
0-119       3:34
120-139  35:21
140-155  12:40


Thursday's run at 64 degrees---
4 miles, 53:09, 13:21 pace, 152 HR Max, 163 avg cadence, 0.74 m avg stride length, 1st half pace 13:35, 2nd half pace 12:57
1.  13:53, 163 spm, 70 sl
2.  13:17, 163 spm, 75 sl
3.  13:10, 162 spm, 76 sl
4.  12:43, 162 spm, 76 sl


THIS is a Holy Moly run!  I was shocked at the mile 2 split.  I expected the 3rd mile to be slower than the 2nd mile.  Didn't happen.  So the 4th mile was a determined run to stay in the 12s.  Maybe 12:30 would be real nice.  I was in great shape for cadence, although I could tell a difference during the mile 2 cadence.  Yet, it was 162 or -1.  Guess I was thinking it was worse than it reported.


So, I got to the 3.5 mile mark and I looked at my garmin for the mile 4 pace...12:14.  Hooooly Moly!  Hmmm, can I do a sub-12 split?  Giddy up!  (In Chi running style, to go faster, you lean forward at the ankles while you keep the same cadence.)  So, I leaned forward into the breeze and scooted.  When the road was absent of grade changes, I lengthened the stride by extending the foot further back to the farthest point of the stride.


At 3.85 miles, I was at 12:04 pace.  I had 2 blind, 90 degree turns to take in the next tenth of a mile.  After the 2nd turn, I was at 12, but took that turn at 13:11 pace.  I finished at 11:57 with a stride length of 82.  I was extremely pleased.  I wasn't drop dead tired.  A lot of that is because leaning forward added speed but at the same cadence.  So, there was no extra effort, other than lengthening the stride which didn't require carrying my weight in the process.  It's efficient.


Great way to end the week.  15 miles in 4 runs.  The southeast wind returns on Monday, as does the humidity.  Y'all have a good weekend.

NIce run, Doug!!!!  The Blue Angels and Thunderbirds flew over Atlanta last Saturday.  It was pretty darn cool.

Holy moly! What a great run!

Isn't it fun when you keep getting faster rather than slowing down? 

Michele \"1L" Keane wrote:NIce run, Doug!!!!  The Blue Angels and Thunderbirds flew over Atlanta last Saturday.  It was pretty darn cool.

Mark B wrote:Holy moly! What a great run!

Isn't it fun when you keep getting faster rather than slowing down? 

 
You've managed to impress all of us Doug!  You've had a couple other awesome runs lately.  Woohoo.

nkrichards wrote:

Michele \"1L" Keane wrote:NIce run, Doug!!!!  The Blue Angels and Thunderbirds flew over Atlanta last Saturday.  It was pretty darn cool.

Mark B wrote:Holy moly! What a great run!

Isn't it fun when you keep getting faster rather than slowing down? 

 
You've managed to impress all of us Doug!  You've had a couple other awesome runs lately.  Woohoo.

Thanks, y'all.  It's the weather and maybe losing 8 pounds.  The weather.

It's real fun to be able to respond and not collapse at the end.  Truly, it's the weather.

Again.  The weather.  Thank the weather folks.

-30-

Well, this morning, it was 64 degrees again with a higher dew point, but there was the cool feeling in the air, still.  Mondays have been long run days, in the past, so I decided to get back on that routine.  Hmmm, but a long run typically requires going farther.

As far as data, I hit the wrong button to see a recap of the run and the data went away.    Oh well.

5 miles, around 1:06:15, faster than 13:45 pace, around 137 bpm, 160 avg cadence, 0.73 m avg stride length.
1st half pace 13:41.
1.  13:50, 163 spm, 70 sl
2.  13:31, 162 spm, 74 sl
3.  13:32, 161 spm, 73 sl
4.  13:26, 160 spm, 74 sl
5.  13:30, 158 spm, 75 sl

I think the splits are fairly accurate +/- 10 seconds.  I was happy that I finished the 5.  I don't know the last time I finished 5, but it hasn't been since the end of February and my hematoma.  So, this is a good thing and may be a while before I can do these splits when the temp is 74, instead of 64.

The run went well for 4.5 miles.  I had a niggle on the upper muscle of my fanny on both sides.  At 4.5, more of the fanny was niggling and the legs were starting to communicate that I'm getting to the end of its desires, which is good because we can always agree to run a half mile when there's no pain, just whining.

5 miles was a really good distance for today's weather.  The bonus was that it was ran on 2 days rest.  Nifty.   Thanks for leaving a comment card in the slot at the exit.

ounce wrote:

nkrichards wrote:

Michele \"1L" Keane wrote:NIce run, Doug!!!!  The Blue Angels and Thunderbirds flew over Atlanta last Saturday.  It was pretty darn cool.

Mark B wrote:Holy moly! What a great run!

Isn't it fun when you keep getting faster rather than slowing down? 

 
You've managed to impress all of us Doug!  You've had a couple other awesome runs lately.  Woohoo.

Thanks, y'all.  It's the weather and maybe losing 8 pounds.  The weather.

It's real fun to be able to respond and not collapse at the end.  Truly, it's the weather.

Again.  The weather.  Thank the weather folks.

-30-

Well, this morning, it was 64 degrees again with a higher dew point, but there was the cool feeling in the air, still.  Mondays have been long run days, in the past, so I decided to get back on that routine.  Hmmm, but a long run typically requires going farther.

As far as data, I hit the wrong button to see a recap of the run and the data went away.    Oh well.

5 miles, around 1:06:15, faster than 13:45 pace, around 137 bpm, 160 avg cadence, 0.73 m avg stride length.
1st half pace 13:41.
1.  13:50, 163 spm, 70 sl
2.  13:31, 162 spm, 74 sl
3.  13:32, 161 spm, 73 sl
4.  13:26, 160 spm, 74 sl
5.  13:30, 158 spm, 75 sl

I think the splits are fairly accurate +/- 10 seconds.  I was happy that I finished the 5.  I don't know the last time I finished 5, but it hasn't been since the end of February and my hematoma.  So, this is a good thing and may be a while before I can do these splits when the temp is 74, instead of 64.

The run went well for 4.5 miles.  I had a niggle on the upper muscle of my fanny on both sides.  At 4.5, more of the fanny was niggling and the legs were starting to communicate that I'm getting to the end of its desires, which is good because we can always agree to run a half mile when there's no pain, just whining.

5 miles was a really good distance for today's weather.  The bonus was that it was ran on 2 days rest.  Nifty.   Thanks for leaving a comment card in the slot at the exit.

The weather didn't do the running for you Doug.  Yeah...it helps but only if you are willing to do the work.

Nice job on the 5.  Nice low HR and high cadence.  Pace will come along in time...and when the weather cooperates. 

***

So Marty and I have tried both bags of fudge.  Can't say that either one of us had a preference to one over the other.  Bag A may have had a slightly higher eye appeal but both tasted great.  We liked the dark chocolate flavor and minimal sweetness.  Thanks again for sharing.  We'll keep tasting.

Did the B bag have some sort of white lines or specks or 'marbling' on it?

Thanks on the run, however, I think you'll see what I mean on today's run about the weather.

-30-

It had rained some in the overnight period, so it was warm and humid.  73 degrees and 100%, to be specific.  But, off I went to do the best that I could on the 4 mile run.  There wasn't a breeze to speak of until late in the run.

I set the cadence at 164.  I also remembered to not hit the wrong button on the Polar, so I have data.

4 miles, 56:08, 14:02 pace, 130 avg bpm, 138 max bpm, 159 avg cadence, 1st half pace 13:52, 2nd half pace 14:08.
1.  14:14, 124 bpm, 161 spm, 71 sl
2.  13:38, 132 bpm, 162 spm, 73 sl
3.  14:14, 132 bpm, 157 spm, 72 sl
4.  13:58, 132 bpm, 156 spm, 74 sl

Cadence sure dropped off about 2.5 miles and sucked the rest of the way.  Weather.  HR looked good, but if you're not going faster, it's going to take a nap.  I just can't get cooled off.

It's summertime, lest my head gets cocky with thoughts of maintaining some of those 12 minute splits.  I'm taking donations to buy some speed.

ounce wrote:Did the B bag have some sort of white lines or specks or 'marbling' on it?

Thanks on the run, however, I think you'll see what I mean on today's run about the weather.

-30-

It had rained some in the overnight period, so it was warm and humid.  73 degrees and 100%, to be specific.  But, off I went to do the best that I could on the 4 mile run.  There wasn't a breeze to speak of until late in the run.

I set the cadence at 164.  I also remembered to not hit the wrong button on the Polar, so I have data.

4 miles, 56:08, 14:02 pace, 130 avg bpm, 138 max bpm, 159 avg cadence, 1st half pace 13:52, 2nd half pace 14:08.
1.  14:14, 124 bpm, 161 spm, 71 sl
2.  13:38, 132 bpm, 162 spm, 73 sl
3.  14:14, 132 bpm, 157 spm, 72 sl
4.  13:58, 132 bpm, 156 spm, 74 sl

Cadence sure dropped off about 2.5 miles and sucked the rest of the way.  Weather.  HR looked good, but if you're not going faster, it's going to take a nap.  I just can't get cooled off.

It's summertime, lest my head gets cocky with thoughts of maintaining some of those 12 minute splits.  I'm taking donations to buy some speed.

I understand your comments on the weather.  It definitely has an affect on cooling...and as a result...pace.  I'm a but surprised that your HR doesn't go up a bit.  Even though you're slowing down when it's warm/humid I would expect to see some HR drift as the run continues.  I think that's a good sign.

Keep plugging away and I'm sure you'll stumble upon another WOW run before you know it.

Weather Acclimation to weather.  Guess I have a new determination.  Anywho, it was warm and moist, this morning, with naught wind.  164 cadence.


4 miles, 52:57, 13:14 pace,141 avg HR, 155 max HR, 163 avg cadence, 0.75 m avg stride length, 1st half pace 13:30, 2nd half pace 12:58
1.  13:53, 126 bpm, 163 spm, 71 sl
2.  13:06, 140 bpm, 163 spm, 76 sl
3.  13:14, 148 bpm, 163 spm, 75 sl
4.  12:42, 151 bpm, 161 spm, 77 sl

HR zone
0-119       1:19
120-139  18:26
140-155  32:41

I guess you can tell that Cruise Control Carolyn likes Oregon more than Houston.  It was an objective to try to hold cadence longer.  Ding!  HR suffered, but that old addage about eggs and omelettes seems to fit.  I am encouraged that I can generate speed with the cadence.  The last half mile of the run was where the cadence jittered, but that's fine because I went 3.5 miles at 164 versus 2.5 miles on Wednesday.

This run looks like some of Nancy's runs in March where cadence was fine, but the HR was elevated.  I think that I'll keep running the 4 until the HR settles down.  I don't get that opportunity in the Summertime much.

Should you want to compare the two runs, below is Wednesday.
Wednesday run----

4 miles, 56:08, 14:02 pace, 130 avg bpm, 138 max bpm, 159 avg cadence, 1st half pace 13:52, 2nd half pace 14:08.
1.  14:14, 124 bpm, 161 spm, 71 sl
2.  13:38, 132 bpm, 162 spm, 73 sl
3.  14:14, 132 bpm, 157 spm, 72 sl
4.  13:58, 132 bpm, 156 spm, 74 sl

A good running week, this week.  12 miles, including the Holy Moly! run of Monday's 4, for the week.

Y'all have a good weekend.  We have a 90% chance of rain tomorrow.  Might have lower humidity for Tuesday!

ounce wrote:Weather Acclimation to weather.  Guess I have a new determination.  Anywho, it was warm and moist, this morning, with naught wind.  164 cadence.


4 miles, 52:57, 13:14 pace,141 avg HR, 155 max HR, 163 avg cadence, 0.75 m avg stride length, 1st half pace 13:30, 2nd half pace 12:58
1.  13:53, 126 bpm, 163 spm, 71 sl
2.  13:06, 140 bpm, 163 spm, 76 sl
3.  13:14, 148 bpm, 163 spm, 75 sl
4.  12:42, 151 bpm, 161 spm, 77 sl

HR zone
0-119       1:19
120-139  18:26
140-155  32:41

I guess you can tell that Cruise Control Carolyn likes Oregon more than Houston.  It was an objective to try to hold cadence longer.  Ding!  HR suffered, but that old addage about eggs and omelettes seems to fit.  I am encouraged that I can generate speed with the cadence.  The last half mile of the run was where the cadence jittered, but that's fine because I went 3.5 miles at 164 versus 2.5 miles on Wednesday.

This run looks like some of Nancy's runs in March where cadence was fine, but the HR was elevated.  I think that I'll keep running the 4 until the HR settles down.  I don't get that opportunity in the Summertime much.

Should you want to compare the two runs, below is Wednesday.
Wednesday run----

4 miles, 56:08, 14:02 pace, 130 avg bpm, 138 max bpm, 159 avg cadence, 1st half pace 13:52, 2nd half pace 14:08.
1.  14:14, 124 bpm, 161 spm, 71 sl
2.  13:38, 132 bpm, 162 spm, 73 sl
3.  14:14, 132 bpm, 157 spm, 72 sl
4.  13:58, 132 bpm, 156 spm, 74 sl

A good running week, this week.  12 miles, including the Holy Moly! run of Monday's 4, for the week.

Y'all have a good weekend.  We have a 90% chance of rain tomorrow.  Might have lower humidity for Tuesday!

Not a bad run at all especially if it was warm and humid.  Obvious pace and cadence improvement from last week and the HR reflected that.  You're right...it does remind me of some of my runs in March when I was frustrated because I couldn't keep the HR down if I kept the cadence up.  So, as you pointed out in my blog, I guess I acclimated to the faster cadence and able to keep the HR at a more reasonable level.  It appears that you're acclimating to the weather...and maybe the increased distance as well.

Nice week.  Have a great weekend.  I'll keep my fingers crossed for lower humidity for Tuesday.

This morning it was 66 degrees, but humid.  I'm trying something different that I'm not yet willing to divulge because it may not work.  It's nothing to do with the function of running, itself, but may or may not help my ability to go faster.  The ol' n=1 thing.  Today, it didn't work.

Since it's going to be 66 in the morning with a little drier air than this morning, it might make a change in times.  Although running this morning and Monday morning might be interesting in its own self.

Cadence at 164.

4 miles, 54:43, 13:40 pace, 129 avg bpm, 137 Max bpm, 161 avg spm, 0.74 m avg stride length, 1st half pace 13:48, 2nd half pace 13:32
1.  14:11, 121 bpm, 163 spm, 71 sl
2.  13:25, 129 bpm, 162 spm, 76 sl
3.  13:49, 134 bpm, 161 spm, 75 sl
4.  13:14, 132 bpm, 160 spm, 75 sl

HR zones
0-119       1:54
120-137  52:26

I was dragging some, but it wasn't the legs, although they felt heavy.  But it was more the change I was attempting to make that didn't work today.  Felt like an anchor.  I will do something different and see what happens.  I don't usually run 2 days in a row, but it's cooler and I also want to tweak my n=1 with a similar temp.

I also got an alert that the battery on my HR strap was getting low!  I found the battery on Friday.

I hope to get a different result, tomorrow.  Might have tired legs.  Thanks.

Welllll, trying to run 2 days in a row didn't work.  I got about 1.25 miles and shut it down.  It was 67 degrees.  However, my little experiment I started yesterday did work better today. 

Obviously my little experiment doesn't create my ability to run 2 days in a row.

ounce wrote:This morning it was 66 degrees, but humid.  I'm trying something different that I'm not yet willing to divulge because it may not work.  It's nothing to do with the function of running, itself, but may or may not help my ability to go faster.  The ol' n=1 thing.  Today, it didn't work.

Since it's going to be 66 in the morning with a little drier air than this morning, it might make a change in times.  Although running this morning and Monday morning might be interesting in its own self.

Cadence at 164.

4 miles, 54:43, 13:40 pace, 129 avg bpm, 137 Max bpm, 161 avg spm, 0.74 m avg stride length, 1st half pace 13:48, 2nd half pace 13:32
1.  14:11, 121 bpm, 163 spm, 71 sl
2.  13:25, 129 bpm, 162 spm, 76 sl
3.  13:49, 134 bpm, 161 spm, 75 sl
4.  13:14, 132 bpm, 160 spm, 75 sl

HR zones
0-119       1:54
120-137  52:26

I was dragging some, but it wasn't the legs, although they felt heavy.  But it was more the change I was attempting to make that didn't work today.  Felt like an anchor.  I will do something different and see what happens.  I don't usually run 2 days in a row, but it's cooler and I also want to tweak my n=1 with a similar temp.

I also got an alert that the battery on my HR strap was getting low!  I found the battery on Friday.

I hope to get a different result, tomorrow.  Might have tired legs.  Thanks.

ounce wrote:Welllll, trying to run 2 days in a row didn't work.  I got about 1.25 miles and shut it down.  It was 67 degrees.  However, my little experiment I started yesterday did work better today. 

Obviously my little experiment doesn't create my ability to run 2 days in a row.

OK...so what's the experiment.  Enough with the tease....

Melatonin.  What most people take in small doses to try to get some sleep is actually a nifty little anti-inflammatory hormone in larger doses and does not have a toxicity value.   I have attached a link to read a bit on it.
https://www.ncbi.nlm.nih.gov/pubmed/32314850 

If you're more curious about it, on the right margin of the NIH webpage are some other papers on Melatonin.  There are a couple of you tube videos on the subject that I could link.  One on general uses and benefits and another on using it for cancer cells.

It's also supposed to be a nifty anti-inflammatory on mitochondria and cardiac muscle.  Somebody has used melatonin during a marathon, which piqued my curiosity.  So, I started taking it Sunday before a run in anticipation of finding the article.  Sunday, I had GI issues for taking a 10 mg capsule.  Cellulose in the capsule (which is most of the contents of the capsule) doesn't agree with me.  I have melatonin in bulk (10 grams), which doesn't cause troubles.  That's why it worked on Monday and today because I have small, small spoons...drop is 1/64 of a tsp.  Smidgen is 1/32 of a tsp.  A Drop of bulk melatonin is 36 mg, which wouldn't fill half of a 10 mg capsule.

Before a run, I take about a third of a drop of melatonin to get 10 mg, at this point.  I haven't noticed any effect yet, which is fine.  That's my tease.  Just another n=1.