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Term Limits?

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Mark B
Michele "1L" Keane
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Post  nkrichards Sat Sep 04, 2021 6:59 pm

I figured you were well...just busy.  Good to hear that was the case.

Not job on the pushups...and the 1 rep max attempt on the bench press.  Progress is just as good as success.  Very Happy

Glad to hear that you've survived another hurricane season.  Stock up on TP for next year while it's on sale.  You may need it...or be able to sell it at a profit if the COVID shortages persist.  Things are starting to become scarce around here again.

Happy to hear you're keeping running in the routine.  I know you really enjoy lifting and it would be easy to just do the activity that you enjoy and let running fall by the wayside.  I realize you've been a bit frustrated with your running lately.  I know how you feel...it wasn't that long ago that I felt the same way.

Fingers crossed that you'll have some cooler weather and get back outside for your runs soon.

Stay safe...
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Post  ounce Tue Sep 07, 2021 10:01 pm

@nkrichards wrote:I figured you were well...just busy.  Good to hear that was the case.

Not job on the pushups...and the 1 rep max attempt on the bench press.  Progress is just as good as success.  Very Happy

Glad to hear that you've survived another hurricane season.  Stock up on TP for next year while it's on sale.  You may need it...or be able to sell it at a profit if the COVID shortages persist.  Things are starting to become scarce around here again.

Happy to hear you're keeping running in the routine.  I know you really enjoy lifting and it would be easy to just do the activity that you enjoy and let running fall by the wayside.  I realize you've been a bit frustrated with your running lately.  I know how you feel...it wasn't that long ago that I felt the same way.

Fingers crossed that you'll have some cooler weather and get back outside for your runs soon.

Stay safe...
thanks, Nancy.  One thing about lifting is that with consistency, there's more progress than with running.  I increased the sitting bench press weight from 125 to 130, today.  On the horizontal bench press at 85 pounds, I am making fewer figure 8's with the bar in the air, than I used to.  Ought to hit 90 pounds, next week.

As far as running goes, I do look forward to getting back outside in a cooler and/or drier environment.  In fact, that will happen tomorrow.  We had a weak cool front go by on Sunday and the dry air has filtered here, today.  As I write this, the temperature is 83, but the dew point is 65.  The low in the morning is supposed to be in the low 70's.  
Ride Ride Ride Ride Ride Ride Ride Ride

I think I'll try for 3 miles, with no falling.  Thanks for stopping by.
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Post  ounce Thu Sep 09, 2021 10:46 pm

Well, let's see how fast I can type this.

Wednesday, I ran 3 miles.  I was a little surprised that I covered it.  The temp was 72 with a 69 dew point, so while I didn't need a parka, it wasn't oppressive.  The Polar must not have been fully ready, because it was about a third of a mile behind the Garmin, which never happens.  I did the 6 minute walking warmup.  Cadence was set at 157

3 miles, 44:30, 14:49 pace, 131 avg bpm, 152 max bpm, cadence avg 150
1.  14:51, 156 spm, 70 sl
2.  14:51, 147 spm, 74 sl
3.  14:45, 147 spm, 74 sl

zone 4 (144-152)   4:43
zone 3 (126-143) 28:19
zone 2 (108-125)   9:39 all at the start.

The splits were nice, relative to what my running has been the past 2 months.  I never felt like I had been on a treadmill and forgot how to propel myself.  I had been using a 1.5 degree tilt, when I was on the treadmill, so maybe that's a decent elevation for when running is re-started.

So, what I'd like to see tomorrow, after my run.  I'd like to see a decrease in the zone 4 time.  I would also like to see an increase in the 2nd mile cadence.  Both would show an increase, however little, in endurance.  Pace will come, once the cadence average is around 156 or 157.

Weather should be about what it was on Wednesday.  A cool front is taking its sweet time to get south of me.  Dew points in the 60's might not happen, but it'll be around 70 ambient temp.

I need to get to bed.  Y'all be good.  Thanks.
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Post  ounce Fri Sep 10, 2021 11:56 am

It was 73 degrees with a dew point of 65.  You could tell it was warm, but with the dew point in the 60s, that made it seem better.  I forgot to mention yesterday, that I expect today's run to be a little slower because I was on 2 day's rest, rather than 2 weeks.  That did occur.

In fact, it took about 2 miles of the 3 completed for all the little niggles to de-anchor from me.  Then I was off...relatively speaking.  

Afterwards, I remembered last year where it took about 2 miles to loosen up on many runs.  It was that way, today.  Cadence set to 157.

3 miles, 45:13, 15:02 pace, 129 avg bpm, 151 max bpm (during the first mile of all things), 151 spm avg cadence, 0.71 avg stride length
1.  15:23, 124 bpm, 152 spm, 68 sl
2.  15:12, 129 bpm, 148 spm, 72 sl
3.  14:29, 133 bpm, 153 spm, 72 sl

Zone 4 (144-151)    1:34
Zone 3 (126-143)  31:39
Zone 2 (108-125)    9:26

During that 3rd mile, I was imagining 'the pier' and how it would look like a short pier, then water for a while, then washing ashore on an island.

Amazingly, I dropped the zone 4 time by 66% and increased the 2nd mile cadence by 1.  I didn't expect mile one and mile 3 to be about the same cadence.  But running the 3rd mile at that pace was purely all the niggles in 1 and 2 resolving itself.

So for two runs of 3 miles each, it's a nice start to Training Season.

On the weights front, I lifted yesterday, but only had an hour because I've worked longer, this week.  Next week will be a more regular work week.  I'll be running MWF and lift TTh for the foreseeable time.

It was a good week.  Y'all have a good weekend.
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Post  nkrichards Thu Sep 16, 2021 6:48 pm

I think I'll try for 3 miles, with no falling.  Good to see you're setting goals for your running.


You mentioned that it's easier to make/see progress with your lifting as compared to running but I can see progress just in the last 3 runs you've completed.  Pace and cadence on your run on the 13th was quite impressive!!  You haven't had a solid uninterrupted run training cycle for quite some time.  If you could get that heart of yours to cooperate a bit more who knows...


Good to see you're out and about.  Take care and enjoy the cooler weather as it comes your way.
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Post  ounce Sun Sep 19, 2021 9:26 pm

@nkrichards wrote:I think I'll try for 3 miles, with no falling.  Good to see you're setting goals for your running.


You mentioned that it's easier to make/see progress with your lifting as compared to running but I can see progress just in the last 3 runs you've completed.  Pace and cadence on your run on the 13th was quite impressive!!  You haven't had a solid uninterrupted run training cycle for quite some time.  If you could get that heart of yours to cooperate a bit more who knows...


Good to see you're out and about.  Take care and enjoy the cooler weather as it comes your way.
The no falling was a key goal because I had forgotten how many sidewalk, concrete squares were not level with the next square.  It will always be a goal, as falling usually results in large and long bruises.  I have goals, just fail to write them down here.  Right now, it's 6 miles per week.  A 3 and a 3.  When it gets cooler, that'll ratchet up 50% to 9, then 10 the following week (3-3-3)

By the way, the front that past you on Saturday, arrives here Tuesday night.  So, this might just be the first 3-3-3 week.  WEDNESDAY!  Low in the 60s.  Friday, low in the high 50s.  It's supposed to slowly go up from there.  

I will say that I'm looking forward to testing the waters on training for a race, while maintaining the same intensity on lifting.  I think I can do it.  I went to work out on Thursday early evening, then ran Friday morning.  I was curious what would happen.  The run wasn't too bad.  About what the 3 miles was a couple of weeks ago.  I don't plan on doing that combo.  The only hiccup that I had was AFTER the run.  Walking around, like getting the mail, my traps ached (the back muscle that attaches to the upper spine/neck area).

Okay, Nancy, I'll consider during this training season that maybe my running will advance like my lifting does now.  Lifting doesn't care how much I weigh, though.  

The 13th run of 3 miles was my best run in a while and I will tell you why.  I dogged myself into running a good cadence.  Don't take cadence for granted, when re-starting running.  Cadence is driving the heart rate, too, but I'm not worried about the heart rate.  Once my body figures out that I'm not stopping the running, the cadence will start to become autonomous, like breathing.  The heart rate will reduce.  Until then, HR is in the back seat.  And I've had no pain, but I do walk the 6 minutes, prior to running.

I only lifted Thursday because Tuesday was a tropical storm that created 40 mph winds in my area and my power outage of 6 hours.  Wednesday was to be a run, but there were enough fallen trees in the neighborhood that I quickly got out of rhythm for starting, then stopping for a tree, then re-starting, then stopping for another tree and power line down that was being guarded by two HPD vehicles on either side because it closed Memorial Drive down.

Friday was another run that was mentioned earlier.

To use a metaphor based on Nancy's explanation last hunting season...I'm running to change from a donkey to a mule.  Hopefully by the end of the year, I'll be a draft horse.  I'm not showy enough to be a clydesdale.  AND...still lifting.

Thanks, Nancy.
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Post  ounce Mon Sep 20, 2021 3:48 pm

77 degrees, this morning.  60's on Wednesday.

Covered 3 miles today at a pace not to be confused with 'slow.'  Cadence slowed at about a 1/2 mile.  It was 77 degrees after all.  But, on this hopefully last day of running in the high 70's, it wasn't going to make me stop.

So, I finished.  Nancy, you should love the HR.
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Post  ounce Wed Sep 22, 2021 8:13 pm

As with weather, sometimes it doesn't occur as advertised.  Cold front arrived-check.  Dew point reduced-check.  Temperature in the 60's-Nope.

The temperature was 73 degrees, but the dew point was 63.  So, it was sorta warm, but drier.  It was a good mix.  Much improved over Monday, but not a Goldilocks mix.

Again, like Monday and recent runs, I had to push to maintain a cadence.  The dew point allowed me to be more consistent in pace, while slowly raising the HR.  Breathing was complaining that I was not slowing, when huffing occurred.  Meh.

157 was the cadence

3 miles, 43:47, 14:31 pace, 129 avg HR, 154 Max HR (that's misleading, 155 avg cadence, 0.71 avg stride length
1.  15:07, 114 bpm, 157 spm, 68 sl
2.  14:17, 133 bpm, 155 spm, 73 sl
3.  14:09, 140 bpm, 154 spm, 73 sl

HR zones
zone 4 (144-154)    4:41
zone 3 (126-143)   22:50
zone 2 (108-125)   13:42

About the HR max, it should be 147 because there was this bump around the 20 minute point, where the HR went from 126 to 154 to 126 in about a minute.  The run went very well because of the dew point.  Pure and simple.  I was dragging during the first 3/4ths of a mile, but then settled in to a hurried and concentrating run.  That 2nd lap split of 14:17 was really nice.  Like I mentioned, my breathing was hard, but never out of control.

The cadence was almost a surprise.  But it's an indicator that I'm ready to go to 4, as long as the dew point or temp is in the low 60s.  Monday may be in the low 70s with the humidity back, so I think Friday will be a 4 mile run.  I have to take advantage of the weather when it comes.

So, things happened in a good way.  Lifting tomorrow.  Thanks for stopping by.
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Post  nkrichards Thu Sep 23, 2021 9:03 am

@ounce wrote:77 degrees, this morning.  60's on Wednesday.

Covered 3 miles today at a pace not to be confused with 'slow.'  Cadence slowed at about a 1/2 mile.  It was 77 degrees after all.  But, on this hopefully last day of running in the high 70's, it wasn't going to make me stop.

So, I finished.  Nancy, you should love the HR.
Yes, that HR was impressive!!  I'm pretty happy when I log the occasional run with a HR <140.  I've never hit anything that low.
@ounce wrote:As with weather, sometimes it doesn't occur as advertised.  Cold front arrived-check.  Dew point reduced-check.  Temperature in the 60's-Nope.

The temperature was 73 degrees, but the dew point was 63.  So, it was sorta warm, but drier.  It was a good mix.  Much improved over Monday, but not a Goldilocks mix.

Again, like Monday and recent runs, I had to push to maintain a cadence.  The dew point allowed me to be more consistent in pace, while slowly raising the HR.  Breathing was complaining that I was not slowing, when huffing occurred.  Meh.

157 was the cadence

3 miles, 43:47, 14:31 pace, 129 avg HR, 154 Max HR (that's misleading, 155 avg cadence, 0.71 avg stride length
1.  15:07, 114 bpm, 157 spm, 68 sl
2.  14:17, 133 bpm, 155 spm, 73 sl
3.  14:09, 140 bpm, 154 spm, 73 sl

HR zones
zone 4 (144-154)    4:41
zone 3 (126-143)   22:50
zone 2 (108-125)   13:42

About the HR max, it should be 147 because there was this bump around the 20 minute point, where the HR went from 126 to 154 to 126 in about a minute.  The run went very well because of the dew point.  Pure and simple.  I was dragging during the first 3/4ths of a mile, but then settled in to a hurried and concentrating run.  That 2nd lap split of 14:17 was really nice.  Like I mentioned, my breathing was hard, but never out of control.

The cadence was almost a surprise.  But it's an indicator that I'm ready to go to 4, as long as the dew point or temp is in the low 60s.  Monday may be in the low 70s with the humidity back, so I think Friday will be a 4 mile run.  I have to take advantage of the weather when it comes.

So, things happened in a good way.  Lifting tomorrow.  Thanks for stopping by.
Nice run.  Glad you at least got a bit of cooperation from the weather.  Good plan to take advantage of days when the weather cooperates for your outdoor runs.  

I did notice that HR blip on Stava.  My guess is that it was a HR strap malfunction of some sort.

Happy lifting...
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Post  nkrichards Fri Sep 24, 2021 1:01 pm

Nice 4 this morning.  Looks like mile 3 was tough but you improved both the pace and the cadence for the 4th mile.

Enjoy your weekend.
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Post  ounce Sat Oct 02, 2021 10:15 pm

This week marked the return of Summer mornings. Monday it was 75 degrees for 4 miles. Wednesday was cancelled due to a long thunderstorm. Friday was 73 degrees and I ran 5 miles. I figured that no matter how slow I ran, the time on the feet would be beneficial. It was last year.

The week that ended September 25, I ran 3 times and lifted 2 times. I was seemingly tired for the 2nd lift on Thursday, because I was running out of gas. I thought that maybe I should only run twice and lift twice.

That Friday, I sorta figured that running 4 miles might unnecessarily hold me back.

So this week, the target was 3 runs and 2 lifts, which I covered earlier. But doing the 5 yesterday wasn't a gasser and my legs didn't start hurting until the 5th mile and it was upper quads.

This coming week, we're supposed to have another go at Fall weather. Time will tell.

And I'm going to have another go at 3 runs and 2 lifts. Lifting has been going well. I just guess that before I advance in weight that those muscle fibers have to be manufactured for the whole muscle, before it happens.

For example, once I'm able to do 3 sets of 6 reps at weight X, I will continue that for 2 weeks, before adding weight. And it may take me 4-5 weeks to get to that point of 3 sets, 6. I just don't want to advance too quickly and hurt something.

I think that I'll be able to maintain a 3 run, 2 lift schedule up to a 10 mile run.

I'd like to be running 13 or longer by Christmas. I haven't written down a schedule, yet, but that seems fine.

I think I'm able to 1 rep 180, now. Thanks, Nancy.

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Post  ounce Tue Oct 05, 2021 4:14 pm

Following up on my next to last sentence in the prior post, today I did not lift 180, in fact, I was maybe just barely better than the last attempt at 180.  I surmise, now, that a 50 lb difference between what I work out with (130) and 1 rep max attempt (180) is too wide a chasm.  So maybe 135 or 140 workout weight might make it happen.  Possibly all of my previously under utilized muscles are now utilized enough that a new set of muscle strings are needed.

I was kinda bummed that I didn't lift it, but I just need to continue to be consistent and persistent.  I have also discovered that I need variety, when the session isn't going so well.  Luckily, I can find 2 or 3 machines to do a specific routine.

Monday morning, it was 73 degrees with a dew point of 70, so the dry air hadn't arrived, yet.  This morning it was like 69.
I struggled through 4 miles in the 15's.  During mile 2, my HR was pretty screwed up.

Tomorrow, it's supposed to be 61, which has meant that it'll be 65-67 degrees.  I'll run another 4, unless it's really 61, then I might run 5.

Moochus graceeus.
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Post  nkrichards Wed Oct 06, 2021 7:24 pm

@ounce wrote:Following up on my next to last sentence in the prior post, today I did not lift 180, in fact, I was maybe just barely better than the last attempt at 180.  I surmise, now, that a 50 lb difference between what I work out with (130) and 1 rep max attempt (180) is too wide a chasm.  So maybe 135 or 140 workout weight might make it happen.  Possibly all of my previously under utilized muscles are now utilized enough that a new set of muscle strings are needed.

I was kinda bummed that I didn't lift it, but I just need to continue to be consistent and persistent.  I have also discovered that I need variety, when the session isn't going so well.  Luckily, I can find 2 or 3 machines to do a specific routine.

Monday morning, it was 73 degrees with a dew point of 70, so the dry air hadn't arrived, yet.  This morning it was like 69.
I struggled through 4 miles in the 15's.  During mile 2, my HR was pretty screwed up.

Tomorrow, it's supposed to be 61, which has meant that it'll be 65-67 degrees.  I'll run another 4, unless it's really 61, then I might run 5.

Moochus graceeus.
You'll make that 180 lift before you know it!

Looks like you're figuring out a good run/lift schedule that is sustainable but keeping it flexible especially while the weather is still an issue some mornings.

Nice job on the 4 mile run this morning.  You finished well.  Smile

I'll try and check in here more often.  I've been out of town a bit and my computer has also been down...I'm way behind on my blog.  Shocked  I enjoy seeing your runs on Strava.  It's quick and easy to check.

Take care and enjoy the fall weather!
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Post  ounce Wed Oct 13, 2021 9:13 am

Last week, I did complete 12 miles over 3 runs.  That was a necessary goal to inform the body that I am training for something.

This week, the humidity and mid-70s returned.  Monday, there were storms at 4:30 a.m.  Lifting weights was the backup plan, but running through a good ol' fashioned frog strangler wasn't going to be the best decision of the week, so I stayed home.

Clearly, my body was no longer acclimated to a 76 dew point.  Instead of a 4 mile run, it became a 1/3rd mile run and 2-2/3rd mile walk on Tuesday.  This morning, I lifted.  Tomorrow, the plan is to run the 1.25 miles to the parking garage, then run or walk the ramps in order to get some 'hill' work in.

A legitimate cold front is approaching the area, due to arrive Friday evening.  It's supposed to be in the 50s Saturday and Sunday mornings.  Maybe it'll be cool on Monday.

Being the Trekkie that I am, I'm looking forward to William Shatner being on the Blue Origin flight that blasts off from Van Horn, Texas in less than an hour.  Van Horn is about 110 miles east of El Paso on I-10, which makes it 650 miles west of me. Like a Star @ heaven Like a Star @ heaven Like a Star @ heaven
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