Sliding toward my goals...

Didn't manage to fit in a nap yesterday afternoon.

But I did manage to squeeze in my run early this morning before I had to bale hay.  It was much nicer in the cooler temps.

5 miles w/3 @ 10:16  Overall run @ 10:57 HR 143/164 Cadence 158 SL .93
WU 11:42 HR 127 Cadence 159 SL .86

1. 10:29 HR 145 Cadence 160 SL .96
   
2. 10:23 HR 149 Cadence 159 SL .98
   
3.  9:55 HR 155 Cadence 160 SL 1.01
   

CD 12:14 HR 143 Cadence 154 SL .85

I definitely think that I'm in cumulative fatigue mode.  Even with the cooler temps this was a tough run mentally and my legs were a bit hesitant especially during the first half of the run.  But it's within an appropriate pace range.  

It's going to be another busy day...

nkrichards wrote:Didn't manage to fit in a nap yesterday afternoon.

But I did manage to squeeze in my run early this morning before I had to bale hay.  It was much nicer in the cooler temps.

5 miles w/3 @ 10:16  Overall run @ 10:57 HR 143/164 Cadence 158 SL .93
WU 11:42 HR 127 Cadence 159 SL .86

1. 10:29 HR 145 Cadence 160 SL .96
   
2. 10:23 HR 149 Cadence 159 SL .98
   
3.  9:55 HR 155 Cadence 160 SL 1.01
   

CD 12:14 HR 143 Cadence 154 SL .85

I definitely think that I'm in cumulative fatigue mode.  Even with the cooler temps this was a tough run mentally and my legs were a bit hesitant especially during the first half of the run.  But it's within an appropriate pace range.  

It's going to be another busy day...

Re your fatigue, maybe just do a step back running week.  Nothing over half of this week's runs and nothing to fill in the time for the half mileage not ran.  That way, you can still run at the effort, just not the distance.

WORK, woman!  REST, woman!

ounce wrote:

nkrichards wrote:Didn't manage to fit in a nap yesterday afternoon.

But I did manage to squeeze in my run early this morning before I had to bale hay.  It was much nicer in the cooler temps.

5 miles w/3 @ 10:16  Overall run @ 10:57 HR 143/164 Cadence 158 SL .93
WU 11:42 HR 127 Cadence 159 SL .86

1. 10:29 HR 145 Cadence 160 SL .96
   
2. 10:23 HR 149 Cadence 159 SL .98
   
3.  9:55 HR 155 Cadence 160 SL 1.01
   

CD 12:14 HR 143 Cadence 154 SL .85

I definitely think that I'm in cumulative fatigue mode.  Even with the cooler temps this was a tough run mentally and my legs were a bit hesitant especially during the first half of the run.  But it's within an appropriate pace range.  

It's going to be another busy day...

Re your fatigue, maybe just do a step back running week.  Nothing over half of this week's runs and nothing to fill in the time for the half mileage not ran.  That way, you can still run at the effort, just not the distance.

WORK, woman!  REST, woman!

Rest is for sissies!  That said I am very cautious and listening to my body.  I'm willing to slow down or cut a run short if necessary.  And I do take a rest day as needed.

The whole point of Hanson's method of training is to run more...to the point of cumulative fatigue...but at a slow enough pace that you don't get injured or over trained.  I'm amazed that I've been able to run 6 days a week for the last 10 weeks averaging 30 miles per week without an injury.  And I've pretty much hit my goal paces or been within the margin of error considering the conditions.  In addition I've run in much less desirable conditions (ie hot and later in the day) than I was willing to attempt in the past.  This has been an eye opening experience.

***
Janice asked me to run long with her this morning.  In the past I would have declined so that I could control the pace.  I've learned that her slower pace is perfectly fine for this type of run and I enjoy the social aspect of running with her.  I also enjoy providing the support she needs to continue to be active despite her limited eyesight.  

This was a very good run for me after my higher intensity run yesterday.  It was maybe a bit on the slow side for my target LR pace but within the suggested range.  As my second SOS (Something Of Substance) run in two days slower was good.

9 miles @ 11:48 HR 137/154 Cadence 158 SL .86

I may sneak is a short recovery type run in the morning as I missed my run on Wednesday this week.  Or I may decide to sleep in and relax.  I don't have to bale tomorrow. 

3 easy miles this morning after a bit of a sleep in.

3 miles @ 11:50 HR 136/150 Cadence 160 SL .85
11:46 HR 130 Cad 160 SL .85
11:55 HR 138 Cad 160 SL .84
11:45 HR 141 Cad 159 SL .86

It was nice to see the cadence this morning.  I pretty much just ran and didn't concentrate on anything.  Obviously the cadence came naturally and easily.  Also pleased with the HR.  As expected there was a bit of HR drift so the average would have increased if the run had continued but I didn't get to carried away.

I'm liking what I'm seeing...and feeling.

I've got the boys all day today, a birthday party for Emma this evening (she turned 16 and passed her driving test  ), and a challenging interval run on the schedule for tomorrow. Life goes on...

So...I've been hesitant to attempt a full SOS speed workout.  The speed workouts include intervals totaling 3 miles at 5-10K pace.  12x400 (400 rest), 6x800 (400 rest), 3x1mile (800 rest).  When you add in the suggested minimum warm up and cool down of 1 mile each you're talking up to 8 miles.  It's a tough workout.  I completed these during marathon training but I was always running after a full day of rest.  I wasn't sure I would be able to complete these at my current level of fitness...and on tired legs.  I finally decided to give a full workout a try.  Fortunately I got an early start when it was still reasonably cool.



8 miles w/12x400  Average interval pace 9:10  Suggested pace is actually 9:15...oops.
Overall run @ 11:08 HR 147/162 Cadence 160 SL .91

Cadence during intervals averaged 164-165.  SL 1.07 

Cadence during rest periods averaged 160 or so with very short steps.

Cadence during WU and CD was only 157 and SL .83

I could not have been more pleased.  And it really wasn't that hard.

***

This morning I did not have the opportunity to run while it was still cool.  I headed out at 9:15 and it was already 80!  
4 miles @ 11:58 HR 138/152 Cadence 159 SL .85

Super pleased with this run.  I shortened it up a bit and went out very cautiously.  Maintaining a 12:00 pace and more importantly keeping my average HR under 140 was a huge victory in those conditions.  And cadence of 159 

***

What the numbers don't tell you is how comfortable I am with this training schedule.  Running 6 days a week and averaging 30 miles a week in the conditions I've been running in is huge.  Granted I haven't been doing much if any cross training the last 4 weeks...and I need to add back in my strength and core work...  I'm not super fast and I'm curious how I'll do if I ever get to race again but I'm liking this.

nkrichards wrote:

ounce wrote:

nkrichards wrote:Didn't manage to fit in a nap yesterday afternoon.

But I did manage to squeeze in my run early this morning before I had to bale hay.  It was much nicer in the cooler temps.

5 miles w/3 @ 10:16  Overall run @ 10:57 HR 143/164 Cadence 158 SL .93
WU 11:42 HR 127 Cadence 159 SL .86

1. 10:29 HR 145 Cadence 160 SL .96
   
2. 10:23 HR 149 Cadence 159 SL .98
   
3.  9:55 HR 155 Cadence 160 SL 1.01
   

CD 12:14 HR 143 Cadence 154 SL .85

I definitely think that I'm in cumulative fatigue mode.  Even with the cooler temps this was a tough run mentally and my legs were a bit hesitant especially during the first half of the run.  But it's within an appropriate pace range.  

It's going to be another busy day...

Re your fatigue, maybe just do a step back running week.  Nothing over half of this week's runs and nothing to fill in the time for the half mileage not ran.  That way, you can still run at the effort, just not the distance.

WORK, woman!  REST, woman!

Rest is for sissies!  That said I am very cautious and listening to my body.  I'm willing to slow down or cut a run short if necessary.  And I do take a rest day as needed.

The whole point of Hanson's method of training is to run more...to the point of cumulative fatigue...but at a slow enough pace that you don't get injured or over trained.  I'm amazed that I've been able to run 6 days a week for the last 10 weeks averaging 30 miles per week without an injury.  And I've pretty much hit my goal paces or been within the margin of error considering the conditions.  In addition I've run in much less desirable conditions (ie hot and later in the day) than I was willing to attempt in the past.  This has been an eye opening experience.

***
Janice asked me to run long with her this morning.  In the past I would have declined so that I could control the pace.  I've learned that her slower pace is perfectly fine for this type of run and I enjoy the social aspect of running with her.  I also enjoy providing the support she needs to continue to be active despite her limited eyesight.  

This was a very good run for me after my higher intensity run yesterday.  It was maybe a bit on the slow side for my target LR pace but within the suggested range.  As my second SOS (Something Of Substance) run in two days slower was good.

9 miles @ 11:48 HR 137/154 Cadence 158 SL .86

I may sneak is a short recovery type run in the morning as I missed my run on Wednesday this week.  Or I may decide to sleep in and relax.  I don't have to bale tomorrow. 

"Rest is for sissies."  Ha!  I have a statement, but I will not state it.  Not because it might piss you off, but I just want to watch and see what happens.

nkrichards wrote:3 easy miles this morning after a bit of a sleep in.

3 miles @ 11:50 HR 136/150 Cadence 160 SL .85
11:46 HR 130 Cad 160 SL .85
11:55 HR 138 Cad 160 SL .84
11:45 HR 141 Cad 159 SL .86

It was nice to see the cadence this morning.  I pretty much just ran and didn't concentrate on anything.  Obviously the cadence came naturally and easily.  Also pleased with the HR.  As expected there was a bit of HR drift so the average would have increased if the run had continued but I didn't get to carried away.

I'm liking what I'm seeing...and feeling.

I've got the boys all day today, a birthday party for Emma this evening (she turned 16 and passed her driving test  ), and a challenging interval run on the schedule for tomorrow. Life goes on...

I'm rather pleased that the overall stats for the 9 mile and 3 mile are identical.  Woohoo!

As far as your drift on the 3 miles, remember that mile 1 HR avg will be lower.  The HR avg for the last quarter mile of mile 1 would probably be closer to the mile 2 HR avg, so you probably had margin of error drift (i.e. +/- 3 bpm).

What is Emma's present plan for her life?

Rest is for sissies."  Ha!  I have a statement, but I will not state it.  Not because it might piss you off, but I just want to watch and see what happens.

Oh I realize this may come back to bite me but it's a risk I'm willing to take I guess.  I was more sarcastic than serious in my "rest is for sissies" statement.  I'm actually putting in less hours per week and at a lower intensity than when I was running hard 3 days a week and cross training hard as well.  I realize the risk of running more but if the theory is correct and I run it at the recommended paces it's a safe and proven training method.  I would like to cautiously add back at least the strength/core cross training.  The MAC Dash was officially cancelled this morning so I can't get to enthused about swimming or biking.  Running is fun once again...even if it is slower than before.


What is Emma's present plan for her life?

Emma is an interesting young lady.  She's very pretty, intelligent, and takes good care of herself.  She's a very talented public speaker with lofty goals and a high level of confidence.  She is active in FFA (Future Farmers of America) like her Dad and Uncle Kevin.  That's where she gets her speaking experience.  She is an excellent student who already has several college classes under her belt.  By the end of her Junior year she will be able to graduate high school with an associates degree.  We are all encouraging her to continue to attend high school during her Senior year.  She is undecided at the moment.  For many years she intended to study to become a veterinarian.  But then the vet came out to do some work on her colt and it died.  She immediately decided she did not want that responsibility.  So she decided she wanted to be the Secretary of Agriculture...I told you she did not lack confidence.     In order to accomplish that she intends to attend Stanford on a scholarship.  She will accomplish that by learning a foreign language...prefers Italian over Spanish...and take her SAT tests in both English and a second language.  Who knows what she'll do with her life but whatever it is it will be interesting and challenging.

***

Marty said I had one hour to run this morning before I had to bale hay.  I had 6 miles w/4 at Tempo on my schedule.  I can't do that in an hour.  Compromise was 5 miles w/3.5 at Tempo.  I did the full 1 mile WU and cut the CD to 1/2 mile.  I struggled a bit to get started as I had just eaten breakfast but settled in and completed a nice run.

5 miles w/3.5 @ 10:07 Overall run @ 10:39 HR 145/160 Cadence 161 SL .94
WU 11:40 HR 130 Cadence 159 SL .86
10:22 HR 147 Cadence 161 SL .96
10:27 HR 147 Cadence 161 SL .96
 9:50 HR 153 Cadence 163 SL 1.01
@ 9:35 HR 154 Cadence 164 SL 1.02
CD @12:10 HR 146 Cadence 156 SL .85

Easy run on my schedule tomorrow...hopefully I can do it before I bale while it's still cool...

Very poorly executed run this morning.    I made a couple rookie mistakes and by the time I realized I was past the turn around point and committed to 5 miles.  Dialed it back and finished safely but it was not pretty.

5 miles @12:20 HR 139/156 Cadence 154 SL .85
11:41 HR 140/156 Cadence 159 SL .87
12:09 HR 137/144 Cadence 156 SL .85
12:35 HR 136/143 Cadence 153 SL .83
12:39 HR 139/145 Cadence 152 SL .84
12:39 HR 142/152 Cadence 152 SL .83  

Interestingly the numbers look OK at first glance.  Pace of 12:20 was actually fine for an easy run (11:18-12:48 is the easy pace range).  HR average of 139 was fine as well but you'll notice I included info on the maximum HR each mile.  The max of 156 was in the first quarter mile!  Cadence...I fell off the pier.

So here's what happened.  We got up early and I planned to run when it was still cool but the hay was ready so I had to bale instead.  It was 10:00 and 75 degrees when I was finally able to run.  I was flustered because I had to get home and get ready to drive to Bend and run some errands.  So...I guzzled a quick drink of water and hurried out the door.  I obviously was already stressed and went out way to fast.  I realized very quickly, took a couple deep breaths and slowed to a more appropriate pace.  But around mile 2- 2 1/2 I started to feel poorly.  Lightheaded and fuzzy brain...and my legs were dead.  It finally dawned on me...I had not had anything to eat since 5:30.  Oops.  I felt like I was at mile 24 of a marathon...I had 2+ miles to go...and it was hot.  I got home safely but I'm not proud of my lack of planning and the situation I ended up in.   

So...tomorrow...I may actually take a real rest day.  I'm going to listen to my body...and Doug's non-verbal cues...and see how I'm feeling in the morning.

Usual farming duties today.  I approached running slightly different than usual...  I didn't have to bale early so I headed to Eagle Bakery while it was still cool to meet with a group of friends/fellow runners to celebrate a birthday in the group.  It was nice to see everyone and catch up on their lives.  

My run this morning just may qualify as a WOW run.  I don't know if it was the fact that it was cool...44 degrees at the start...the fact that I fueled well, or the fact that I took the day off yesterday.  I don't know exactly why but WOW.

11 miles @ 10:52 HR 145/155 Cadence 160 SL .93

1. 11:00 HR 143/155 Cad 160 SL .91
   
2. 10:44 HR 144/152 Cad 160 SL .94
   
3. 11:01 HR 145/152 Cad 160 SL .91
   
4. 10:40 HR 148/155 Cad 161 SL .94
   
5. 11:13 HR 146/155 Cad 160 SL .89
   
6. 10:57 HR 147/153 Cad 161 SL .92
   
7. 10:44 HR 145/155 Cad 160 SL .94
   
8. 10:55 HR 144/152 Cad 159 SL .93
   
9. 10:48 HR 144/152 Cad 160 SL .93
   
10. 10:49 HR 145/151 Cad 159 SL .94
    
11. 10:42 HR 147/155 Cad 160 SL .94
    

Long run goal pace range 10:48-12:18 so I'm within the range...barely.  My long runs have been at the other end of the range but part of the reason for that has been that I've been running with Janice.  We couldn't coordinate to run together this morning.  Probably not smart to run every long run at this pace but boy did it feel good.  Pretty happy with the HR and the cadence.  Really happy with the consistency.  Most of the inconsistency was due to elevation differences.

I was supposed to run a virtual 5K this morning but when I realized that I had a full two hours before I had to bale I opted for the long run.  So glad I did.  I'll do the 5K in a couple days.  I'm not a big fan of virtual races.  I only signed on because it is a small local charity that I wanted to support.

We're headed to a cabin on the Metolius River tomorrow once we get up and get a few chores done.  Anniversary.  We really don't have time to go but we need to start making time off a priority as we move closer toward Kevin taking over.  Just staying one night.  Depending on how I feel in the morning I may head out for a short run while Marty gets his chores done.  Happy to take another rest day if that's what my body is asking for.

Ultreya...

I did not take a rest day on Sunday.  I woke up, felt good, it was another gorgeous day and I had time to run before we packed up and headed to the cabin...and WOW.

5K @8:54 27:46 

This was my virtual race.  I wasn't expecting much but decided to give it my best effort.  I'll admit it was hard.
The last time I ran a 5K at this pace was pre-cardiac event.  March of 2013 when I was training for my BQ marathon.

So stats... 
Overall run HR 159/174 Cadence 164 SL 1.10

1. 8:54 HR 150/162 Cadence 164 SL 1.10
   
2. 9:02 HR 160/165 Cadence 164 SL 1.09
   
3. 8:51 HR 166/169 Cadence 165 SL 1.10
   
4. finished @ 8:26 HR 171/174 (Cadence and SL for the finish got lost in the Garmin crash or something.)
   

After I showered and packed, we headed for the cabin.  We hiked 3 miles along the Metolius River as we were to early to check in.  It was HOT.  We cooled off and had a snack once we got settled in the cabin and then took off to explore the area.  The cabins are located on 200 acres with the Metolius River and Jack Creek running through the property.  There is a group of 5 cabins in one area but they are pretty well spaced out.  The "Main House" where they have events is on the other side of the river.  We crossed the foot bridge and checked it out.  Bucket list!  The other small cabin is located on the other side of Jack Creek.  We wandered that way but didn't get close as it was occupied.  I absolutely loved the place and hope to go back when we have more time.  The Metolius River holds a special place in my heart as it was one of the few places we visited while I was growing up...we were usually home working.  I got in another 1 1/2 or so before we headed back to our cabin for the evening.  I was exhausted by then and my legs were really complaining.  We had a nice time.

Today I did rest!

nkrichards wrote:Rest is for sissies."  Ha!  I have a statement, but I will not state it.  Not because it might piss you off, but I just want to watch and see what happens.

Oh I realize this may come back to bite me but it's a risk I'm willing to take I guess.  I was more sarcastic than serious in my "rest is for sissies" statement.  I'm actually putting in less hours per week and at a lower intensity than when I was running hard 3 days a week and cross training hard as well.  I realize the risk of running more but if the theory is correct and I run it at the recommended paces it's a safe and proven training method.  I would like to cautiously add back at least the strength/core cross training.  The MAC Dash was officially cancelled this morning so I can't get to enthused about swimming or biking.  Running is fun once again...even if it is slower than before.


What is Emma's present plan for her life?

Emma is an interesting young lady.  She's very pretty, intelligent, and takes good care of herself.  She's a very talented public speaker with lofty goals and a high level of confidence.  She is active in FFA (Future Farmers of America) like her Dad and Uncle Kevin.  That's where she gets her speaking experience.  She is an excellent student who already has several college classes under her belt.  By the end of her Junior year she will be able to graduate high school with an associates degree.  We are all encouraging her to continue to attend high school during her Senior year.  She is undecided at the moment.  For many years she intended to study to become a veterinarian.  But then the vet came out to do some work on her colt and it died.  She immediately decided she did not want that responsibility.  So she decided she wanted to be the Secretary of Agriculture...I told you she did not lack confidence.     In order to accomplish that she intends to attend Stanford on a scholarship.  She will accomplish that by learning a foreign language...prefers Italian over Spanish...and take her SAT tests in both English and a second language.  Who knows what she'll do with her life but whatever it is it will be interesting and challenging.

***

Marty said I had one hour to run this morning before I had to bale hay.  I had 6 miles w/4 at Tempo on my schedule.  I can't do that in an hour.  Compromise was 5 miles w/3.5 at Tempo.  I did the full 1 mile WU and cut the CD to 1/2 mile.  I struggled a bit to get started as I had just eaten breakfast but settled in and completed a nice run.

5 miles w/3.5 @ 10:07 Overall run @ 10:39 HR 145/160 Cadence 161 SL .94
WU 11:40 HR 130 Cadence 159 SL .86
10:22 HR 147 Cadence 161 SL .96
10:27 HR 147 Cadence 161 SL .96
 9:50 HR 153 Cadence 163 SL 1.01
@ 9:35 HR 154 Cadence 164 SL 1.02
CD @12:10 HR 146 Cadence 156 SL .85

Easy run on my schedule tomorrow...hopefully I can do it before I bale while it's still cool...

Emma sounds like a real go-getter.  Based on your description, I wouldn't be surprised when she disappoints y'all and heads off to Stanford as a 17 year old.  It will also be interesting to see how she is evaluated for Stanford with many schools (I think Stanford is one of them), if the SAT isn't a measure any more.  From what I understand, Texas A&M has a good ag program, but she would have to pay out-of-state rates.  It's 100 miles or so from Houston in College Station.

Yes, I agree with your assessment of your run.  I wish I had your 'I just do it' cadence without a gnome, but that's fine.  How are you feeling about your HR?  I have no comment about it, but I noticed your next run is around the same HR, but for 11 miles.  So, I look forward to reading it.

nkrichards wrote:My run this morning just may qualify as a WOW run.  I don't know if it was the fact that it was cool...44 degrees at the start...the fact that I fueled well, or the fact that I took the day off yesterday.  I don't know exactly why but WOW.

11 miles @ 10:52 HR 145/155 Cadence 160 SL .93

1. 11:00 HR 143/155 Cad 160 SL .91
   
2. 10:44 HR 144/152 Cad 160 SL .94
   
3. 11:01 HR 145/152 Cad 160 SL .91
   
4. 10:40 HR 148/155 Cad 161 SL .94
   
5. 11:13 HR 146/155 Cad 160 SL .89
   
6. 10:57 HR 147/153 Cad 161 SL .92
   
7. 10:44 HR 145/155 Cad 160 SL .94
   
8. 10:55 HR 144/152 Cad 159 SL .93
   
9. 10:48 HR 144/152 Cad 160 SL .93
   
10. 10:49 HR 145/151 Cad 159 SL .94
    
11. 10:42 HR 147/155 Cad 160 SL .94
    

Long run goal pace range 10:48-12:18 so I'm within the range...barely.  My long runs have been at the other end of the range but part of the reason for that has been that I've been running with Janice.  We couldn't coordinate to run together this morning.  Probably not smart to run every long run at this pace but boy did it feel good.  Pretty happy with the HR and the cadence.  Really happy with the consistency.  Most of the inconsistency was due to elevation differences.

I was supposed to run a virtual 5K this morning but when I realized that I had a full two hours before I had to bale I opted for the long run.  So glad I did.  I'll do the 5K in a couple days.  I'm not a big fan of virtual races.  I only signed on because it is a small local charity that I wanted to support.

We're headed to a cabin on the Metolius River tomorrow once we get up and get a few chores done.  Anniversary.  We really don't have time to go but we need to start making time off a priority as we move closer toward Kevin taking over.  Just staying one night.  Depending on how I feel in the morning I may head out for a short run while Marty gets his chores done.  Happy to take another rest day if that's what my body is asking for.

Ultreya...

Eureka!!!!!!  You gave your body a spa day, then ran that exquisite 11 miles the next.  And at the fast end of your LR range, to boot!  If I ran in your topography, my times would be all over the place.

By the way, I don't concern myself with staying within a range for a long run.  When I'm training for a marathon, my long runs are done at marathon pace because I haven't figured out how to run 30-90 seconds slower per mile on a LR, then at a race, suddenly lower to race pace and be able to maintain it.  That took me 2 marathons to figure out and I've always ran at MP on LR's ever since.

Hope y'all enjoyed the Metolius River.

Keep up the good work.

Emma sounds like a real go-getter.  Based on your description, I wouldn't be surprised when she disappoints y'all and heads off to Stanford as a 17 year old.  It will also be interesting to see how she is evaluated for Stanford with many schools (I think Stanford is one of them), if the SAT isn't a measure any more.  From what I understand, Texas A&M has a good ag program, but she would have to pay out-of-state rates.  It's 100 miles or so from Houston in College Station.


Texas A&M would actually be a good choice for Emma.  Oregon State isn't a bad choice if she wants to stay in state.  The one thing that might convince Emma to stay in HS for her Senior year is the opportunity to run for a State FFA office.  The election is in March.  You spend the next 12 months traveling around the state promoting FFA and visiting students and classrooms.  It's an excellent opportunity that both Gary and Kevin were able to do.  She is very interested.  It's a risk as you have to run for election.  6 officers are elected in the state so a lot of well qualified kids don't make it.  It will be interesting to see what she does.

Yes, I agree with your assessment of your run.  I wish I had your 'I just do it' cadence without a gnome, but that's fine.  How are you feeling about your HR?  I have no comment about it, but I noticed your next run is around the same HR, but for 11 miles.  So, I look forward to reading it.


Cadence...I'm not sure how much I've actually improved my cadence since using the Gnome for a couple weeks.  My half in February was at a pace of 10:44 and my average cadence was 158.  My 11 miles on Saturday was at a pace of 10:52 with a cadence of 160.  That's an improvement but only a slight one.  To further my point...my 4 miles this morning @ 12:01 was at a cadence of 155.  If you look way back at my pre-Gnome runs in March I have 3 miles @ 11:56 with cadence of 154 and 5 miles @ 11:55 with cadence of 154.  So slight improvement but not huge.  Maybe I should carry the Gnome again for a few days.


Heart Rate is interesting.  I've definitely improved since March when my 3 mile "easy" runs were at 150+ HR.  But I don't seem to be able to drop below an average HR of 140 unless the run is really slow (12:00++ or really short).  I seem to be pretty much stuck in the mid 140's for anything of any distance or effort.  But that is a big improvement over March and early April.  And also a huge difference over my pre-cardiac event runs when I was using a "Run Less, Run Faster" training plan and all my runs averaged 160 or so.  Maybe I need to slow down even more on my easy runs...I have trouble maintaining any sense of running form if I go to slow.  Maybe I just need more time.  Maybe that's just a plateau where my heart is comfortable and I'm stuck there.  My resting HR is in a good place...according to Garmin Connect it's been averaging 46-48 most weeks recently.

***
Well my 11 miles Saturday followed by my 5K Sunday took a lot out of me.  The 5K was at a true race effort and I hadn't tapered so it's not surprising.  And we're in the middle of an extreme heat advisory.  I don't do great in the heat.  So...I did take Monday completely off from running...and Tuesday.  But we were pretty busy on the farm.  This morning I actually had time to run but GI issues kept me from heading out to early so it was warming up when I did head out.  Two weeks ago my determination would have probably had me pushing harder and farther than I should of.  I was a bit more cautious this morning...and I think that was wise as I don't think I'm fully recovered.

4 miles @ 12:01 HR 139/151 Cadence 155 SL .86
11:51 HR 130 Cadence 157 SL .86
12:09 HR 140 Cadence 155 SL .85
11:53 HR 143 Cadence 154 SL .88
12:12 HR 154 Cadence 154 SL .86

I was very tempted to continue at the 2 mile point and make it a 5 miler.  I was also very tempted to push it at the end and keep my overall pace <12:00.  I could have done either or both.  I don't think I should have.  I think I need to keep things pretty easy for a few more days.  I'm pretty pleased with where my training has taken me over the last few months.  I don't want to screw it up.

It's an unusually slow day on the farm...at least for me.  I should be using my time to catch up on office work and chores around the house.  I must admit that I'm being a bit lazy instead...

Yes, giving some time to allow some healing, while you do other decathlete things is great.

Since you didn't mention breathing, it must be your step by step breathing rate and is unremarkable.

HR.  My thought is your heart doesn't believe it's at a rate that it can reduce.  You are evidently keeping your heart guessing as to what you're going to do.  So 140's is it, until you show it that it can relax.  Maybe no bike and no swim for a while will relax your heart a few beats.  But it's certainly comfortable at the 140s, which is a double edged sword.

Possibly attach the gnome and go up to 165 for a while.  That'll spook your heart.  Then, discard the gnome and see what your cadence settles in at and your heart rate.  A couple of months ago, you made an easy transition to 160 from 150 or so.  Maybe it's time to get the components spooked to see what happens. 

After the heat, of course.  Looking at the NWS site, yeah, it's hot up there.  Sure would be nice down here if the low temp dropped to 59, instead of 80.  Convection down here is keeping the clouds thick and the temps in the high 80s.

Regarding Emma, I guess parents fund a quasi-campaign with slick signs and robocalls?  It would look good on a resume, both short term and long political term.  Seems like 'Stanford' would have more panache in a political environment, than A&M.  But Aggies are very loyal to their kind.  That starts when they set foot on campus.

I might recommend a dual major in Ag/Business or Law.  Law for politics.  Stanford BS with a Harvard law degree.  THAT would cover a lot bases, no matter which road she takes.  Hmmm, maybe you and Marty could take a long vacation in Boston...Boston Marathon first, graduation a couple of weeks later at Harvard.  Bring a couple of bottles of wine for Miche1e.

ounce wrote:Yes, giving some time to allow some healing, while you do other decathlete things is great.

Since you didn't mention breathing, it must be your step by step breathing rate and is unremarkable.

HR.  My thought is your heart doesn't believe it's at a rate that it can reduce.  You are evidently keeping your heart guessing as to what you're going to do.  So 140's is it, until you show it that it can relax.  Maybe no bike and no swim for a while will relax your heart a few beats.  But it's certainly comfortable at the 140s, which is a double edged sword.

Possibly attach the gnome and go up to 165 for a while.  That'll spook your heart.  Then, discard the gnome and see what your cadence settles in at and your heart rate.  A couple of months ago, you made an easy transition to 160 from 150 or so.  Maybe it's time to get the components spooked to see what happens. 

After the heat, of course.  Looking at the NWS site, yeah, it's hot up there.  Sure would be nice down here if the low temp dropped to 59, instead of 80.  Convection down here is keeping the clouds thick and the temps in the high 80s.

Regarding Emma, I guess parents fund a quasi-campaign with slick signs and robocalls?  It would look good on a resume, both short term and long political term.  Seems like 'Stanford' would have more panache in a political environment, than A&M.  But Aggies are very loyal to their kind.  That starts when they set foot on campus.

I might recommend a dual major in Ag/Business or Law.  Law for politics.  Stanford BS with a Harvard law degree.  THAT would cover a lot bases, no matter which road she takes.  Hmmm, maybe you and Marty could take a long vacation in Boston...Boston Marathon first, graduation a couple of weeks later at Harvard.  Bring a couple of bottles of wine for Miche1e.

Haven't done much except for running for several weeks...maybe I need to add back in some cross training.  We'll see what time allows once this heat has passed.

I don't actually think I've increased my cadence as much as you give me credit for.  As I mentioned earlier, if you compare pre-Gnome runs to current runs of a similar pace and similar distance I've only increased cadence by one or two steps per minute at most.  But it still may be worth digging out the Gnome and playing again for a few days.

I'm not to worried about the HR.  Yeah, I'd like to see some longer runs that were down in the low 130s but it may just be a matter of time.  I've really only been back at consistent training since mid March and I have seen progress.

I am grateful that we are blessed with cool temperatures overnight...and low humidity.

I like your plan for a Boston trip.    But if Emma heads off to the east coast for law school...it's been discussed...it would probably be at Georgetown.  That's where Kevin did his graduate studies.  He roomed with his best friend...and fellow FFA State Officer...who was attending law school there. Kirk went on to clerk for the 9th Circuit Court in San Francisco and now practices environmental law at a very prestigious firm in Portland.  He's quite involved in water rights issues in Central Oregon and often works with our irrigation district on water and endangered species issues.  

I'm enjoying my relaxing day...

Decided that today should be another recovery type day.  I did get out a bit earlier...it was warm but not HOT yet.  I opted for 4 miles again.

4 miles @ 11:42 HR 143/156 Cadence 158 SL .87
11:40 HR 134 Cad 158 SL .87
11:46 HR 145 Cad 158 SL .86
11:42 HR 145 Cad 157 SL .87
11:40 HR 146 Cad 157 SL .88

Nice evenly paced run.  Slightly faster pace and higher cadence than yesterday which is reflected in the HR.  

It's going to be a HOT day today...

To say that things have been hectic around here would be a major understatement!

I did manage to get in 5 miles on Friday.

5 miles @ 11:32 HR 148/160 Cadence 160 SL .88
Nothing remarkable in the splits...they were all relatively even.  It was already warm when I got started and I was stressed as well as reflected in the HR

Monday's run was another warm one.  HR kind of high but considering the conditions and the pace actually not a bad run.  I'm not going to bore you with the split stats but will say that this run turned into a building run where the pace built steadily each mile...HR followed.

5 miles @ 11:13 HR 149/168 Cadence 159 SL .90

***

Finished the week with 18 miles.  After 11 straight weeks of 6 day a week running averaging 30+ miles per week I think a step back week was a good plan.  I finished the 11 weeks with a very strong 11 mile run and the fastest 5K I've run since pre-cardiac event.  I think some recovery time was in order.  I stepped back a bit more than intended and probably won't be able to resume hard training this week.  We're just to busy.  And my half marathon in October is cancelled so I've lost a bit of motivation.  I'll run enough maintain the gains I made and make a mental plan for moving forward.

***

Started this week with a rushed 4 mile run on a very hectic morning.

4 miles @ 10:50 HR 141/160 Cadence 160 SL .93

Warm, yes, but think of the acclimation that you're getting!!!

Way to go, Sissy!

ounce wrote:Warm, yes, but think of the acclimation that you're getting!!!

Way to go, Sissy!

Yes, Doug...I am a Sissy.  I did take a step back week and let my body rest and recover a bit.  

In the past I would have skipped my run if the conditions weren't good.  I was/am impressed that you run in the heat and humidity.  It has been an interesting learning experience to push forward and run even when it's getting hot...and I do feel like my body is acclimating.  Or maybe it's just all mental.  Anyway I think it's good.

***

So after my step back week last week with 4 relatively easy runs totaling 18 miles, I wasn't sure what to do this week.  The MAC Dash is cancelled.  My Half in October is cancelled.  I feel like I stuck with the Hanson training plan long enough to realize that I could do it but I wasn't committed to continue it now that my races have been cancelled.

So here's my week so far...

• Mon 4 miles @ 10:50 HR 141/160 Cadence 160
  
• Tues  Couldn't find the time or muster the motivation to run.
  
• Wed 5 miles @ 11:21 HR 145/165 Cadence 160
  
• Thur 5 miles @ 11:40 HR 137/155 Cadence 160
  
• Fri 5 miles @ 11:32 HR 140/154 Cadence 157
  
• Sat 10 miles @ 11:50 HR 140/160 Cadence 159 (With Janice)
  

That gives me 29 miles for the week.  I'll see what's happening in the morning and may or may not run.  160 cadence is becoming much more comfortable.  Still struggling to get a HR <140.  Still struggling to run slow enough to actually meet the Hanson definition of an easy/recovery run which may explain the HR issue...

The boys are learning to ride their bikes...maybe I should dust off my unicycle.  

And life goes on...

I did sneak in 3 easy miles on Sunday for a weekly total of 32 miles.
3 miles @ 12:02 HR 132/146 Cadence 158 SL .84

Monday 5 miles @ 11:56 HR 138/151 Cadence 159 SL .85

Tuesday 5 miles @ 11:56 HR 136/152 Cadence 160 SL .84


As you can see the goal this week is to see if I can actually run at an easy/recovery pace.  Hanson recommends 11:48-12:48 for my recovery pace.  Pretty pleased that I was able to keep these runs close to 12:00 pace and keep the HR <140.  

Plan to run with Janice in the morning.  Will be a nice social run.

nkrichards wrote:

ounce wrote:Warm, yes, but think of the acclimation that you're getting!!!

Way to go, Sissy!

Yes, Doug...I am a Sissy.  I did take a step back week and let my body rest and recover a bit.  

In the past I would have skipped my run if the conditions weren't good.  I was/am impressed that you run in the heat and humidity.  It has been an interesting learning experience to push forward and run even when it's getting hot...and I do feel like my body is acclimating.  Or maybe it's just all mental.  Anyway I think it's good.

***

So after my step back week last week with 4 relatively easy runs totaling 18 miles, I wasn't sure what to do this week.  The MAC Dash is cancelled.  My Half in October is cancelled.  I feel like I stuck with the Hanson training plan long enough to realize that I could do it but I wasn't committed to continue it now that my races have been cancelled.

So here's my week so far...

• Mon 4 miles @ 10:50 HR 141/160 Cadence 160
  
• Tues  Couldn't find the time or muster the motivation to run.
  
• Wed 5 miles @ 11:21 HR 145/165 Cadence 160
  
• Thur 5 miles @ 11:40 HR 137/155 Cadence 160
  
• Fri 5 miles @ 11:32 HR 140/154 Cadence 157
  
• Sat 10 miles @ 11:50 HR 140/160 Cadence 159 (With Janice)
  

That gives me 29 miles for the week.  I'll see what's happening in the morning and may or may not run.  160 cadence is becoming much more comfortable.  Still struggling to get a HR <140.  Still struggling to run slow enough to actually meet the Hanson definition of an easy/recovery run which may explain the HR issue...

The boys are learning to ride their bikes...maybe I should dust off my unicycle.  

And life goes on...

I wouldn't call it struggling, Nancy.  Your HR will get there, when it's comfortable to do so.  In my opinion, your heart doesn't want to work any harder than it has to work.  Mine especially so.  It is not motivated to be an over achiever.  It's not going to get you out of a jam.  It will meet the need and nothing else.  AND will be the first one to get there.  Lungs are second and legs are third.

Maybe now that you're becoming more comfortable at 160 that your heart might relax a bit.  Which is sort of bass-ackwards of my previous sentence.

nkrichards wrote:I did sneak in 3 easy miles on Sunday for a weekly total of 32 miles.
3 miles @ 12:02 HR 132/146 Cadence 158 SL .84

Monday 5 miles @ 11:56 HR 138/151 Cadence 159 SL .85

Tuesday 5 miles @ 11:56 HR 136/152 Cadence 160 SL .84


As you can see the goal this week is to see if I can actually run at an easy/recovery pace.  Hanson recommends 11:48-12:48 for my recovery pace.  Pretty pleased that I was able to keep these runs close to 12:00 pace and keep the HR <140.  

Plan to run with Janice in the morning.  Will be a nice social run.

Excellent.

I enjoyed my run with Janice on Wednesday.

8 miles @ 11:53 HR 136/152 Cadence 159 SL .85

I talked Janice into tackling a couple hills so I'm quite pleased with that HR!  Maybe the adaptation that Doug has been mentioning is happening.  It wasn't a fast run but still...I can see improvement.

I wasn't able to run yesterday or today as I brought Mom over for a couple days.  She enjoyed seeing all the kids.  We had a couple big family meals...casual but we were all together.  I dropped her off today and Katie is going to stop in and visit with her tomorrow.  She's been quite lonely so this has been nice for her.

Hope to get in a couple runs this weekend...it's going to be HOT!

I was anxious to run on Saturday after two days off.  A bit to anxious as I ended my <140 HR streak.  The streak was only 4 days long so not a big loss.

5 miles @ 11:29 HR 142/159 Cadence 158 SL .88
Nothing exciting in the splits.  Normal HR drift for a run at this pace.  Pace, cadence, and SL very consistent throughout.

Sunday I opted for an off road run. (See my conversation with Mark in his blog.)  I headed around the farm via the farm roads and the fire break.  Watched the sun rise and the hawks fly.  No snakes!

4 miles @ 12:08 HR 139/154 Cadence 156 SL .85
It will be interesting to see if I feel any soreness tomorrow after running on the uneven surface.  It does take more concentration than required when running on the pavement.  My plan is to build frequency and duration off road and maybe try a trail half in October.  It's a fun new distraction.

This mornings run gave me 27 miles for the week in 5 runs.  This heat is draining...