Running On Empty

[shellott-hill]

Run Like Hell
by Pink Floyd
1979

Run, run, run, run
Run, run, run, run
Run, run, run, run
Run, run, run, run

You better make your face up in
Your favourite disguise
With your button down lips and your
Roller blind eyes
With your empty smile
And your hungry heart
Feel the bile rising from your guilty past
With your nerves in tatters
As the cockleshell shatters
And the hammers batter
Down your door
You better run

Run, run, run, run
Run, run, run, run
Run, run, run, run
Run, run, run, run

You better run all day
And run all night
And keep your dirty feelings
Deep inside. And if your
Takin' your girlfriend
Out tonight
You better park the car
Well out of sight
'Cos if they catch you in the back seat
Trying to pick her locks
They're gonna send you back to mother
In a cardboard box
You better run

Week 15 of 43

• Runs: 50 / 203
• Miles so far: 280.25 mi.
• Time on Road: 44:43:04
• My ACWR for this week was 0.53 based on miles and 0.64 based on time.

Monday:

• Went for a Bike ride
• 16.06 miles in 1:15:23

Tuesday:

• No activity today, I am pretty sure I will start running this week.

Wednesday:

• Went for a bike ride.
• 17.04 miles in 1:17:31

Thursday:

• One mile test run for the right leg.
• 1.55 miles in 14:04. Average pace was 9:06 and HR 151.
• I could feel the leg around 0.55 miles. Went out too fast. I am still in recovery...slow down!
• Also started a weight training program with my son today. We did Chest, Shoulders and Back today.

Friday:

• I resolved to slow down and try a run again today. This time I joined my son who is doing a couch25K program. Today's run was to go for 30 minutes with out walking.
• Running with him forced me to slow down.
• We did 2.51 miles in 0:30:18. Average Pace was 12:05 and average HR was 126.
• Did not feel the leg pain until around 1.7 miles. I consider that progress!

Saturday:

• Went to climb a mountain today.
• Did Ptarmigan Cirque.
• 2.87 miles, 1:47:34, 1,039 feet elevation gain.
• Did weight Training with my Son. Today was Biceps and Triceps.

Sunday:

• Went for another slow run today.
• I have convinced myself that slowing down is the only way I am going to get through this.
• 3.16 miles, 0:35:49, average pace = 11:20, average HR = 129
• Did not feel the calf until around mile 2.

Well, I believe my running is back. I am going to start adding more time and distance next week. I will be sure to go slow and start building up my time on the road again. I am excited!

Monday will be leg day for weight training. This is where I will make sure to start building up strength around my Soleus muscle. Next week my Son and I will begin to weight train 6 days a week. This week we went every other day to help with the shock our bodies are in.

I hope everyone's training is going well. Have a wonderful week!

 

[col1]

Great to hear your Running is back, having spend the last few weeks nursing injuries along i can relate, great news !!!

 

[shellott-hill]

Run, Run, Run
by Velvet Underground
1967

Teenage Mary said to Uncle Dave
I sold my soul, must be saved
Gonna take a walk down to Union Square
You never know who you're gonna find there
You gotta run, run, run, run, run
Take a drag or two
Run, run, run, run, run
Gypsy Death and you
Tell you whatcha do
Marguerita Passion had to get her fix
She wasn't well, she was getting sick
Went to sell her soul, she wasn't high
Didn't know, thinks she could buy it
And she would run, run, run, run, run
Take a drag or two
Run, run, run, run, run
Gypsy Death and you
Tell you whatcha do
Seasick Sarah had a golden nose
Hobnail boots wrapped around her toes
When she turned blue, all the angels screamed
They didn't know, they couldn't make the scene
She had to run, run, run, run, run
Take a drag or two
Run, run, run, run, run
Gypsy Death and you
Tell you whatcha do
Beardless Harry, what a waste
Couldn't even get a small town taste
Rode the trolleys down to forty seven
Figured he was good to get himself to heaven
'Cause he had to run, run, run, run, run
Take a drag or two
Run, run, run, run, run
Gypsy Death and you
Tell you whatcha do

Week 16 of 43

• Runs: 55 / 203
• Miles so far: 295.43 mi.
• Time on Road: 48:51:47
• My ACWR for this week was 2.63 based on miles and 2.88 based on time.
• My ACWR data will be garbage until I get a consistent 4 week backlog again.

Monday:

• This was my usual rest day in my original training plan. I have modified my plan now to include cross-training.
• Went for a 15.24 mile bike ride in 1:11:36.
• My HR averaged 130.
• Did Weight Training with my Son. Today was leg day.

Tuesday:

• I am back baby!
• Ran 3.18 miles in 0:31:45; average pace was 09:59 and Average HR was 143.
• No pain today, but I can feel a very slight niggle where the injury was before. Nothing that will stop me, but a gentle reminder to not push too hard yet.

Wednesday:

• Playing a little catch up from the lack of running for the past three weeks.
• Wednesdays are usually my rest day.
• Ran 4.15 miles in 0:38:50; average pace was 09:21; average HR was 147.
• Did weight training with my Son. Today was Chest, Back and Shoulders.

Thursday:

• Used today as my cross-training day.
• Biked 17.08 miles in 1:16:15; average HR was 139
• Did weight training with my Son. Today was biceps and triceps.

Friday:

• Today was the start of a real test. I wanted to start getting back to stringing multiple run days together.
• Ran 4.16 miles in 0:40:18; average pace was 09:41; average HR was 154.
• HR creeping up to a place I don't want it to be.
• Was supposed do do weight training on the legs today...missed it.

Saturday:

• Ran 3.12 miles in 0:28:35; average pace was 09:10; average HR was 145.
• Strange than my HR went down when I went a little faster pace.
• Went for an evening walk with my Daughter. Walked 2.01 miles in 0:38:04; average HR was 88.
• Did weight training with my Son. Today was supposed to be just Chest, Back and Shoulders, but we missed legs yesterday and added them to today's workout.

Sunday:

• Invited myself on my Son's Couch to 5K run today. The workout for today was two 20 minute runs with a 3 minute walk in between.
• It felt really good to slow my pace down and just enjoy the company during the run.
• I did the 20 minute run, 3 minute walk, 20 minute run and 3 minute walk with my son and then decided to continue on and string together another two 20 minute runs and 3 minute walk in between....20-3-20-3-20-3-20.
• Ran 7.35 miles in 1:29:06; average pace was 12:07; average HR was 130.
• This was a huge mental breakthrough for me. In my head I was worried it would take me a lot longer to get up to a 10k run.
• Celebrated after the run with my Son and Daughter. Went on a walk to the local 7 eleven for a Slurpee. Walked 2.65 miles in 0:53:38; average pace 20:14; average HR 95.
• Tonight my Son and I will do weight training on Biceps and Triceps.

Well, I had a little apprehension with my running this week. I believe I am over the worrying about tweaking my Soleus muscle again after today's long run. Overall I think it was a good week. I look forward to ramping up the miles and keeping up the cross-training to make sure I do not get injured again.

I hope everyone's training is going well. Have a wonderful week!

 

[col1]

Run, Run, Run
by Velvet Underground
1967

Teenage Mary said to Uncle Dave
I sold my soul, must be saved
Gonna take a walk down to Union Square
You never know who you're gonna find there
You gotta run, run, run, run, run
Take a drag or two
Run, run, run, run, run
Gypsy Death and you
Tell you whatcha do
Marguerita Passion had to get her fix
She wasn't well, she was getting sick
Went to sell her soul, she wasn't high
Didn't know, thinks she could buy it
And she would run, run, run, run, run
Take a drag or two
Run, run, run, run, run
Gypsy Death and you
Tell you whatcha do
Seasick Sarah had a golden nose
Hobnail boots wrapped around her toes
When she turned blue, all the angels screamed
They didn't know, they couldn't make the scene
She had to run, run, run, run, run
Take a drag or two
Run, run, run, run, run
Gypsy Death and you
Tell you whatcha do
Beardless Harry, what a waste
Couldn't even get a small town taste
Rode the trolleys down to forty seven
Figured he was good to get himself to heaven
'Cause he had to run, run, run, run, run
Take a drag or two
Run, run, run, run, run
Gypsy Death and you
Tell you whatcha do

Week 16 of 43

• Runs: 55 / 203
• Miles so far: 295.43 mi.
• Time on Road: 48:51:47
• My ACWR for this week was 2.63 based on miles and 2.88 based on time.
• My ACWR data will be garbage until I get a consistent 4 week backlog again.

Monday:

• This was my usual rest day in my original training plan. I have modified my plan now to include cross-training.
• Went for a 15.24 mile bike ride in 1:11:36.
• My HR averaged 130.
• Did Weight Training with my Son. Today was leg day.

Tuesday:

• I am back baby!
• Ran 3.18 miles in 0:31:45; average pace was 09:59 and Average HR was 143.
• No pain today, but I can feel a very slight niggle where the injury was before. Nothing that will stop me, but a gentle reminder to not push too hard yet.

Wednesday:

• Playing a little catch up from the lack of running for the past three weeks.
• Wednesdays are usually my rest day.
• Ran 4.15 miles in 0:38:50; average pace was 09:21; average HR was 147.
• Did weight training with my Son. Today was Chest, Back and Shoulders.

Thursday:

• Used today as my cross-training day.
• Biked 17.08 miles in 1:16:15; average HR was 139
• Did weight training with my Son. Today was biceps and triceps.

Friday:

• Today was the start of a real test. I wanted to start getting back to stringing multiple run days together.
• Ran 4.16 miles in 0:40:18; average pace was 09:41; average HR was 154.
• HR creeping up to a place I don't want it to be.
• Was supposed do do weight training on the legs today...missed it.

Saturday:

• Ran 3.12 miles in 0:28:35; average pace was 09:10; average HR was 145.
• Strange than my HR went down when I went a little faster pace.
• Went for an evening walk with my Daughter. Walked 2.01 miles in 0:38:04; average HR was 88.
• Did weight training with my Son. Today was supposed to be just Chest, Back and Shoulders, but we missed legs yesterday and added them to today's workout.

Sunday:

• Invited myself on my Son's Couch to 5K run today. The workout for today was two 20 minute runs with a 3 minute walk in between.
• It felt really good to slow my pace down and just enjoy the company during the run.
• I did the 20 minute run, 3 minute walk, 20 minute run and 3 minute walk with my son and then decided to continue on and string together another two 20 minute runs and 3 minute walk in between....20-3-20-3-20-3-20.
• Ran 7.35 miles in 1:29:06; average pace was 12:07; average HR was 130.
• This was a huge mental breakthrough for me. In my head I was worried it would take me a lot longer to get up to a 10k run.
• Celebrated after the run with my Son and Daughter. Went on a walk to the local 7 eleven for a Slurpee. Walked 2.65 miles in 0:53:38; average pace 20:14; average HR 95.
• Tonight my Son and I will do weight training on Biceps and Triceps.

Well, I had a little apprehension with my running this week. I believe I am over the worrying about tweaking my Soleus muscle again after today's long run. Overall I think it was a good week. I look forward to ramping up the miles and keeping up the cross-training to make sure I do not get injured again.

I hope everyone's training is going well. Have a wonderful week!

Great to hear you have recovered and are running well

 

[shellott-hill]

The Loneliness of the Long Distance Runner
by Iron Maiden
1986

Tough of the track,
With the wind,
And the rain that's beating down on your back.
Your heart's beating loud
And goes on getting louder
And goes on even more till the sound
Is ringing in your head,
With every step you tread,
And every breath you take,
Determination makes

You run,
Never stop,
Gotta win, gotta run till you drop,
Keep the pace,
Hold the race,
Your mind is getting clearer,
You're over halfway there but the miles
Just never seem to end
As if you're in a dream,
Not getting anywhere.
It seems so futile.

Run, on and on,
Run, on and on,
The loneliness of the long distance runner.

I've got to keep running the course,
I've got to keep running and win at all costs,
I've got to keep going, be strong,
Must be so determined and push myself on.

Run over stiles, across fields,
Turn to look at who's on your heels,
Way ahead of the field,
The line is getting nearer but do
You want the glory that goes,
You reach the final stretch,
Ideals are just a trace,
You feel like throwing the race,
It's all so futile.

Run, on and on,
Run, on and on,
The loneliness of the long distance runner.

Run, on and on,
Run, on and on,
The loneliness of the long distance runner.

Week 17 of 43

• Runs since week one: 70
• Miles so far: 321.49 mi.
• Time on Road: 46:43:25
• Miles for the week: 18.09 mi.
• Time on the Road for the week: 3:08:45
• My ACWR for this week was 1.81 based on miles and 1.55 based on time.
• My ACWR data will be garbage until I get a consistent 4 week backlog again.

Monday:

• This was my usual rest day in my original training plan. I have modified my plan now to include cross-training.
• Went for a 18.03 mile bike ride in 1:22:16.
• My HR averaged 124.
• Did Weight Training. Missed legs on Sunday, so doubled-up and did arms and legs.

Tuesday:

• Ran 3.16 miles in 0:29:23; average pace was 09:18 and Average HR was 143.

Wednesday:

• No running today. Do not want to re-injure my leg. (That's my excuse and I am sticking to it! LOL )
• Did weight training. Chest, Back and Shoulders.

Thursday:

• Ran 3.15 miles in 0:28:37; average pace was 09:05 and Average HR was 150.
• My speed feels like it is coming back, but I need to make sure I do not go too fast. Need to try and monitor my HR better.
• Did weights today. It was arm day.

Friday:

• Ran 6.25 miles in 0:59:38; average pace was 09:32 and Average HR was 153.
• Did weights today. It was leg day.

Saturday:

• Took a detour from running today to climb a mountain. Climbing in the mountains provides me with additional leg strength training that I am in need of.
• Climb North Opal Ridge.
• Total distance 3.36 miles.
• Elevation Gain: 2,405 feet.
• Average moving time 1:50:00.
• Actual time out on the trail: 6:20:00.

Sunday:

• Went for an easy run this morning to try and remove some of the soreness from yesterday's climb.
• Ran 3.5 miles in 0:34:08. Average pace was 9:45 and average HR was 138.
• Did weight training. Today was Chest, Back and Shoulders.

I thought I would not worry about my previous injury this week, but it is still in the back of my mind. I think it needs to stay with me for a while so I do not ramp up too quickly. I woke up after leg weight training day on Saturday morning with a sore hip. Panic was setting in that I am injured again...fortunately that was not the case. I am assuming it was do to poor technique on the squats. Going for the hike in the mountains really helped loosen it up and remove the pain.

I am rethinking my training plan I created months ago and modifying it to be more realistic. I originally was thinking I would get up to a 10k base 5 days a week and then start adding long runs to the Sunday. That is just not realistic for me. My latest thought is to keep the 5k runs as the base on Tuesday and Thursday, make Friday a 10k, and then play around with Saturday and Sunday to ramp them both up to the 13.1 and 26.2 distances slowly. We will see how that works out.

I hope everyone's training is going well. Have a wonderful week!

 

[FFigawi]

I am rethinking my training plan I created months ago and modifying it to be more realistic. I originally was thinking I would get up to a 10k base 5 days a week and then start adding long runs to the Sunday. That is just not realistic for me. My latest thought is to keep the 5k runs as the base on Tuesday and Thursday, make Friday a 10k, and then play around with Saturday and Sunday to ramp them both up to the 13.1 and 26.2 distances slowly. We will see how that works out.

Rather than run the same kinds of runs each day, why not look into a formal training plan? Even the basic ones from someone like Hal Higdon give you variety in distance, pace, and effort, all of which help to keep you physically and mentally fresher than doing the same thing over and over. Those kinds of training plans are also proven to help runners get to the start line without being over or under-trained, reducing the chances of injury along the way. You might even want to talk to @DopeyBadger about using one of his custom plans like many of the people on this board do.

 

[col1]

The Loneliness of the Long Distance Runner
by Iron Maiden
1986

Tough of the track,
With the wind,
And the rain that's beating down on your back.
Your heart's beating loud
And goes on getting louder
And goes on even more till the sound
Is ringing in your head,
With every step you tread,
And every breath you take,
Determination makes

You run,
Never stop,
Gotta win, gotta run till you drop,
Keep the pace,
Hold the race,
Your mind is getting clearer,
You're over halfway there but the miles
Just never seem to end
As if you're in a dream,
Not getting anywhere.
It seems so futile.

Run, on and on,
Run, on and on,
The loneliness of the long distance runner.

I've got to keep running the course,
I've got to keep running and win at all costs,
I've got to keep going, be strong,
Must be so determined and push myself on.

Run over stiles, across fields,
Turn to look at who's on your heels,
Way ahead of the field,
The line is getting nearer but do
You want the glory that goes,
You reach the final stretch,
Ideals are just a trace,
You feel like throwing the race,
It's all so futile.

Run, on and on,
Run, on and on,
The loneliness of the long distance runner.

Run, on and on,
Run, on and on,
The loneliness of the long distance runner.

Week 17 of 43

• Runs since week one: 70
• Miles so far: 321.49 mi.
• Time on Road: 46:43:25
• Miles for the week: 18.09 mi.
• Time on the Road for the week: 3:08:45
• My ACWR for this week was 1.81 based on miles and 1.55 based on time.
• My ACWR data will be garbage until I get a consistent 4 week backlog again.

Monday:

• This was my usual rest day in my original training plan. I have modified my plan now to include cross-training.
• Went for a 18.03 mile bike ride in 1:22:16.
• My HR averaged 124.
• Did Weight Training. Missed legs on Sunday, so doubled-up and did arms and legs.

Tuesday:

• Ran 3.16 miles in 0:29:23; average pace was 09:18 and Average HR was 143.

Wednesday:

• No running today. Do not want to re-injure my leg. (That's my excuse and I am sticking to it! LOL )
• Did weight training. Chest, Back and Shoulders.

Thursday:

• Ran 3.15 miles in 0:28:37; average pace was 09:05 and Average HR was 150.
• My speed feels like it is coming back, but I need to make sure I do not go too fast. Need to try and monitor my HR better.
• Did weights today. It was arm day.

Friday:

• Ran 6.25 miles in 0:59:38; average pace was 09:32 and Average HR was 153.
• Did weights today. It was leg day.

Saturday:

• Took a detour from running today to climb a mountain. Climbing in the mountains provides me with additional leg strength training that I am in need of.
• Climb North Opal Ridge.
• Total distance 3.36 miles.
• Elevation Gain: 2,405 feet.
• Average moving time 1:50:00.
• Actual time out on the trail: 6:20:00.

Sunday:

• Went for an easy run this morning to try and remove some of the soreness from yesterday's climb.
• Ran 3.5 miles in 0:34:08. Average pace was 9:45 and average HR was 138.
• Did weight training. Today was Chest, Back and Shoulders.

I thought I would not worry about my previous injury this week, but it is still in the back of my mind. I think it needs to stay with me for a while so I do not ramp up too quickly. I woke up after leg weight training day on Saturday morning with a sore hip. Panic was setting in that I am injured again...fortunately that was not the case. I am assuming it was do to poor technique on the squats. Going for the hike in the mountains really helped loosen it up and remove the pain.

I am rethinking my training plan I created months ago and modifying it to be more realistic. I originally was thinking I would get up to a 10k base 5 days a week and then start adding long runs to the Sunday. That is just not realistic for me. My latest thought is to keep the 5k runs as the base on Tuesday and Thursday, make Friday a 10k, and then play around with Saturday and Sunday to ramp them both up to the 13.1 and 26.2 distances slowly. We will see how that works out.

I hope everyone's training is going well. Have a wonderful week!

Ah Iron Maiden.... my first live concert 35 years ago

Good to hear you are recovering strongly from your injury, I think your more cautious approach is sensible but still allows you to build and progress

 

[shellott-hill]

Stand Up and Run
by Billy Talent
2013

Oh, I had a feeling buried inside
Covered beneath a blanket of pride
Oh, I couldn't tell you how my heart felt inside
In so little time

Stand up and run, stand up and run
Stand up and run, stand up and run
Oh, into my arms

Chasing the bright lights, this city got old
You walked out of my life and into the cold
It's hard to imagine that you'd never come home
Forever alone

Stand up and run, stand up and run
Stand up and run, stand up and run
Into my arms
Stand up and run, stand up and run
Stand up and run, stand up and run
Oh, into my heart

Can't you see there is no logic to love
And we're lost just like the stars up above
If I'd only known how you'd make me feel
I would kiss the ground that touches your heel
After all these years of being apart
Don't let reason try to tear us apart
(Stand up and run, stand up and run) If the compass breaks, then follow your heart
(Stand up and run, stand up and run) And I hope it leads you right back into my arms

(Stand up and run, stand up and run) If the time has past you'll still make it last
(Stand up and run, stand up and run) And I hope this leads you right back into my arms
Oh, into my arms
Oh, I had a feeling buried inside

Week 18 of 43

• Looks like we are 171 days from the start line!
• Runs since week one: 75
• Miles so far: 352.57 mi.
• Time on Road: 52:30:48
• Miles for the week: 31.08 mi.
• Time on the Road for the week: 5:37:23
• My ACWR for this week was 2.30 based on miles and 2.21 based on time.
• My ACWR data will be garbage until I get a consistent 4 week backlog again.

Monday:

• This was my usual rest day in my original training plan. I have modified my plan now to include cross-training.
• Went for a 6.25 mile bike ride in 0:34:41
• My HR averaged 116.
• Did Weight Training. Today was arms.
• Felt lethargic today, so didn't push myself for a very long bike ride.

Tuesday:

• Ran 3.16 miles in 0:27:39; average pace was 08:47 and Average HR was 153.
• The speed is returning and the leg is feeling good.

Wednesday:

• No running today.
• Took the day off of all activity.

Thursday:

• Went for a Tail run on Fullerton Loop in Kananaskis with my Son. About 8 weeks ago we hiked this loop. It has been stuck in my mind that this would be a great training loop for my running.
• Ran 4.01 miles in 0:54:25; average pace was 13:34 and Average HR was 140. The elevation gain was 725 feet.
• This was fun! I have areal attraction to running in the mountains. It is also a nice change of pace from slogging miles on the road.

Friday:

• Ran 6.21 miles in 0:57:43 average pace was 09:18 and Average HR was 152.
• Did weights today. Had to double up on Chest and Back and Arms workouts. Need to be more consistent with lifting. I think once I do it a few more weeks it will become routine.

Saturday:

• I Ran with my Son for the first part of today. He is now working on a Run-Walk program that will get him up to 10k.
• The Run-Walk plan for today was 15-2-15-3-15 for him. We ended up going about 4 miles with that pattern.
• I had not planned on taking it too much further today, but I felt good doing the run walk routine, so I continued on my own and completed a half.
• Ran/Walked 13.2 miles in 2:36:33 at an average pace of 11:52. My average HR was 145.
• The number of Run-Walks were: (15-2-15-3) x 4 + (15-2).
• Using the Run-Walk, method was eye opening for me today. Usually I try and run with no walks. This made it quite enjoyable.

Sunday:

• Ran 4.51 miles in 0:41:03 at an average pace of 9:06. My average HR was 145.
• Did legs in weight training today. Man I hate leg day!

What a great week. I enjoyed all of it. The running felt good, my mileage is coming back up, and I basically simulated more than 3 of the 4 days of the Dopey (ran 27.93 miles of the 48.6). I know it is only 57% of the 48.6, but I am progressing! My plan for the next month is to keep a 5k on Thursday, 10k on Friday, reduce my Saturdays and start stretching out my Sunday runs into the "long run territory". In approximately 6 weeks I will see if I can string together another long set of runs and be greater than the 57% I am at this week.

I hope everyone's training is going well. Have a wonderful week!

 

[col1]

Stand Up and Run
by Billy Talent
2013

Oh, I had a feeling buried inside
Covered beneath a blanket of pride
Oh, I couldn't tell you how my heart felt inside
In so little time

Stand up and run, stand up and run
Stand up and run, stand up and run
Oh, into my arms

Chasing the bright lights, this city got old
You walked out of my life and into the cold
It's hard to imagine that you'd never come home
Forever alone

Stand up and run, stand up and run
Stand up and run, stand up and run
Into my arms
Stand up and run, stand up and run
Stand up and run, stand up and run
Oh, into my heart

Can't you see there is no logic to love
And we're lost just like the stars up above
If I'd only known how you'd make me feel
I would kiss the ground that touches your heel
After all these years of being apart
Don't let reason try to tear us apart
(Stand up and run, stand up and run) If the compass breaks, then follow your heart
(Stand up and run, stand up and run) And I hope it leads you right back into my arms

(Stand up and run, stand up and run) If the time has past you'll still make it last
(Stand up and run, stand up and run) And I hope this leads you right back into my arms
Oh, into my arms
Oh, I had a feeling buried inside

Week 18 of 43

• Looks like we are 171 days from the start line!
• Runs since week one: 75
• Miles so far: 352.57 mi.
• Time on Road: 52:30:48
• Miles for the week: 31.08 mi.
• Time on the Road for the week: 5:37:23
• My ACWR for this week was 2.30 based on miles and 2.21 based on time.
• My ACWR data will be garbage until I get a consistent 4 week backlog again.

Monday:

• This was my usual rest day in my original training plan. I have modified my plan now to include cross-training.
• Went for a 6.25 mile bike ride in 0:34:41
• My HR averaged 116.
• Did Weight Training. Today was arms.
• Felt lethargic today, so didn't push myself for a very long bike ride.

Tuesday:

• Ran 3.16 miles in 0:27:39; average pace was 08:47 and Average HR was 153.
• The speed is returning and the leg is feeling good.

Wednesday:

• No running today.
• Took the day off of all activity.

Thursday:

• Went for a Tail run on Fullerton Loop in Kananaskis with my Son. About 8 weeks ago we hiked this loop. It has been stuck in my mind that this would be a great training loop for my running.
• Ran 4.01 miles in 0:54:25; average pace was 13:34 and Average HR was 140. The elevation gain was 725 feet.
• This was fun! I have areal attraction to running in the mountains. It is also a nice change of pace from slogging miles on the road.

Friday:

• Ran 6.21 miles in 0:57:43 average pace was 09:18 and Average HR was 152.
• Did weights today. Had to double up on Chest and Back and Arms workouts. Need to be more consistent with lifting. I think once I do it a few more weeks it will become routine.

Saturday:

• I Ran with my Son for the first part of today. He is now working on a Run-Walk program that will get him up to 10k.
• The Run-Walk plan for today was 15-2-15-3-15 for him. We ended up going about 4 miles with that pattern.
• I had not planned on taking it too much further today, but I felt good doing the run walk routine, so I continued on my own and completed a half.
• Ran/Walked 13.2 miles in 2:36:33 at an average pace of 11:52. My average HR was 145.
• The number of Run-Walks were: (15-2-15-3) x 4 + (15-2).
• Using the Run-Walk, method was eye opening for me today. Usually I try and run with no walks. This made it quite enjoyable.

Sunday:

• Ran 4.51 miles in 0:41:03 at an average pace of 9:06. My average HR was 145.
• Did legs in weight training today. Man I hate leg day!

What a great week. I enjoyed all of it. The running felt good, my mileage is coming back up, and I basically simulated more than 3 of the 4 days of the Dopey (ran 27.93 miles of the 48.6). I know it is only 57% of the 48.6, but I am progressing! My plan for the next month is to keep a 5k on Thursday, 10k on Friday, reduce my Saturdays and start stretching out my Sunday runs into the "long run territory". In approximately 6 weeks I will see if I can string together another long set of runs and be greater than the 57% I am at this week.

I hope everyone's training is going well. Have a wonderful week!

Sounds like a great week and excellent progress being made, well done

 

[shellott-hill]

Run Daddy Run
by Miranda Lambert
2012

Daddy can you hear the devil drawing near
Like a bullet from a gun, run daddy run

All the songs you used to sing to me
Would rock birds to sleep
I need you now so please somehow
Put rockets on your feet (oh oh oh oh)

Daddy can you hear the devil drawing near
Like a bullet from a gun, run daddy run

Saw that dark cloud coming from a million miles away
Oh how I've dreaded this God forsaken day (oh oh oh oh)

Daddy can you hear the devil drawing near
Like a bullet from a gun, run daddy run

Mama's been crying in the kitchen
Sister's been afraid of the dark
I've been gathering the pieces of all these shattered hearts
And I don't care where you go to
And I don't care where you land
Just get out of there daddy as fast as you can

Oh, oh, oh, oh

Daddy can you hear the devil drawing near
Like a bullet from a gun, run daddy run

Run Daddy run, run daddy run
Run Daddy run, run daddy run
Run Daddy run, run daddy run

Week 19 of 43

• Looks like we are 165 days from the start line!
• Runs since week one: 82
• Miles so far: 382.86 mi.
• Time on Road: 57:40:22
• Miles for the week: 30.29 mi.
• Time on the Road for the week: 5:09:34
• My ACWR for this week was 1.46 based on miles and 1.34 based on time.
• My ACWR data should be back in alignment starting next week.

Monday:

• Did Weight Training. Today was Chest, Back & Shoulders.

Tuesday:

• Ran 3.21 miles in 0:28:21; average pace was 08:49 and Average HR was 149.
• Weight training - arms

Wednesday:

• No running today.

Thursday:

• Ran 3.28 miles in 0:30:17; average pace was 9:13 and Average HR was 145.

Friday:

• Ran 6.25 miles in 0:59:18 average pace was 09:29 and Average HR was 148.

Saturday:

• Ran 6.41 miles in 01:00:29 average pace was 09:26 and Average HR was 150.

Sunday:

• Did 3 back-to-back runs today.
• #1) My daughter started a C25k program today to get back into shape for hockey season. Today was: 5min warm-up, (60s run, 90s walk) repeated 8 times, then 5 min coll-down. SHe did really well for her first time out in a while. Ran 1.73 miles in 0:29:35, average pace 17:06, average HR was 94.
• #2) Dropped of daughter then Son and I continued on for his run. He was hurting today. Long story short, he was in a short-film being made this week and had to do a bunch of dives on his side. Ended up bruising his hip. Made for a painful run. Ran 3.11 miles in 0:40:14. Average pace 12:56 and Average HR 122.
• #3) Dropped off Son and then continued on my own to get the rest of the long mile run in. Went another 6.30 miles in 1:01:20 at an average pace of 9:44 and an average HR of 150.

Another good week of running. I go in the 5k on Thursday, the 10k on Friday, backed off on the half marathon distance for Friday (down to a 10k), and started building the Sunday run.

As for additional activities, not too good. I need to give myself a good talking to and keep up the strength training and cross-training.

I hope everyone's training is going well. Have a wonderful week!

 

[shellott-hill]

Born To Run
by "The Boss" Bruce Springsteen
1975

In the day we sweat it out on the streets of a runaway American dream
At night we ride through mansions of glory in suicide machines

Sprung from cages out on Highway 9
Chrome-wheeled, fuel-injected, and steppin' out over the line
Oh, baby, this town rips the bones from your back
It's a death trap, it's a suicide rap

We gotta get out while we're young
'Cause tramps like us
Baby, we were born to run

Yes, girl, we were

Wendy, let me in, I wanna be your friend
I wanna guard your dreams and visions
Just wrap your legs 'round these velvet rims
And strap your hands 'cross my engines

Together we could break this trap
We'll run 'til we drop, baby, we'll never go back
Oh, will you walk with me out on the wire?
'Cause, baby, I'm just a scared and lonely rider

But I gotta know how it feels
I wanna know if love is wild
Babe, I want to know if love is real

Oh, can you show me?

Beyond the Palace, hemi-powered drones scream down the boulevard
Girls comb their hair in rear-view mirrors, and the boys try to look so hard
The amusement park rises bold and stark, kids are huddled on the beach in a mist
I wanna die with you, Wendy, on the streets tonight in an everlasting kiss

1-2-3-4!

The highway's jammed with broken heroes on a last-chance power drive
Everybody's out on the run tonight, but there's no place left to hide

Together, Wendy, we can live with the sadness
I'll love you with all the madness in my soul
Oh, someday, girl, I don't know when
We're gonna get to that place where we really wanna go

And we'll walk in the sun
But 'til then tramps like us
Baby, we were born to run

Oh, honey, tramps like us
Baby, we were born to run

Come on, Wendy, tramps like us
Baby, we were born to run

Ru-uh-uh-un
Mm-mm-mm-mm
Uh-uh-uh-oh-oh-oh-oh
Ru-uh-uh-uh-un
Mm-mm-mm-mm
Whoa-oh-oh-oh
Whoa-oh-oh-oh-oh-oh-oh
Ru-uh-uh-un

Week 20 of 43
We are 157 days from the starting line!

Summary for week:

Distance (mi.)	Time	Prev 4 week Avg. Distance / wk	Prev 4 week Avg. Time	ACWR Distance	ACWR Time
34.66​	6:16:18​	26.52​	4:49:00​	1.31​	1.30​

Daily Breakdown:

Day	Date	Activity	Comment	Distance (mi)	Time	Avg. Pace	Elev. Gain (ft)	Avg. HR
Mon	Jul 27, 2020
Tue	Jul 28, 2020	Running	DD C25k-(60s+90s)x8	1.81	0:29:59	16:33	46	101
Tue	Jul 28, 2020	Running		3.12	0:29:13	09:21	115	151
Wed	Jul 29, 2020
Thu	Jul 30, 2020	Running	Intervals (1mi WU - (1min. @90% - 3min. slow) x 6	3.36	0:32:44	09:44	121	146
Fri	Jul 31, 2020	Running		6.21	0:56:26	09:05	279	153
Fri	Jul 31, 2020	Running	DD C25k-(60s+90s)x8	1.70	0:29:49	17:32	82	109
Sat	Aug 1, 2020	Running		6.45	1:04:59	10:04	315	145
Sun	Aug 2, 2020	Running	DD C25k-(90s+2m)x6	1.82	0:31:00	17:01	56	105
Sun	Aug 2, 2020	Running		10.19	1:42:08	10:01	377	145

Weight Training:
Monday & Friday - Chest,Back, Shoulders
Tuesday & Saturday - Arms
Wednesday - Legs

Items to Note:

• DD is continuing her C25k training...we are in week two. Very proud of her.
• I tried something new on Thursday... I think it is called "intervals". I did a 1 mile warm-up, then ran 1 minute @ 90% effort, 3 minutes at slower pace to catch my breath. I did the sprint/slow thing 6 times. It was fun.
• Tried out some hydration techniques on my Sunday long run. I wore a water belt and had Gatorade in the bottles (I think they are 10 oz bottles). Drank half a bottle at: 2.5 mi., 4 mi., 6 mi., and 8 mi. I also brought along a bottle of water that I hid in the bush and grabbed it at mile 9. Drank a third of the water bottle every half mile: 9mi., 9.5mi., and 10 mi. I did notice a difference in my "tired" level. Just not sure if I took in enough fluids...how does everyone carry more fluids without being negatively impacted by all the weight?

Was another good and hot week of running. I am continuing to ramp up the Sunday run to longer distances. I am toying with the idea of ramping up half the distance on Saturdays and half on Sundays.

I hope everyone's training is going well. Have a wonderful week!

 

[shellott-hill]

Take the Money and Run
by Steve Miller Band
1976

This here's a story about Billy Joe and Bobbie Sue
Two young lovers with nothin' better to do
Than sit around the house, get high, and watch the tube
And here is what happened when they decided to cut loose

They headed down to, ooh, old El Paso
That's where they ran into a great big hassle
Billy Joe shot a man while robbing his castle
Bobbie Sue took the money and run

Go on take the money and run
Go on take the money and run
Go on take the money and run
Go on take the money and run

Billy Mack is a detective down in Texas
You know he knows just exactly what the facts is
He ain't gonna let those two escape justice
He makes his livin' off of the people's taxes

Bobbie Sue, whoa, whoa, she slipped away
Billy Joe caught up to her the very next day
They got the money, hey
You know they got away
They headed down south and they're still running today

Singin' go on take the money and run
Go on take the money and run
Go on take the money and run
Go on take the money and run
Go on take the money and run
Go on take the money and run
Go on take the money and run
Go on take the money and run

Week 21 of 43
We are 151 days from the starting line!

Summary for week:

Distance (mi.)	Time	Prev 4 week Avg. Distance / wk	Prev 4 week Avg. Time	ACWR Distance	ACWR Time
34.34	6:04:25	28.53	5:03:00	1.2	1.2

Daily Breakdown:

Day	Date	Activity	Comment	Distance (mi)	Time	Avg. Pace	Elev. Gain (ft)	Avg. HR
Mon	Aug 3, 2020
Tue	Aug 4, 2020	Running	DD C25k-(90s+2m)x6	1.79	0:30:51	17:14	75	100
Tue	Aug 4, 2020	Running	@ Race Pace	3.12	0:26:53	08:36	128	148
Wed	Aug 5, 2020
Thu	Aug 6, 2020	Running		3.11	0:29:25	09:27	118	139
Thu	Aug 6, 2020	Running	DD C25k-(90s+2m)x6	1.89	0:30:57	16:22	75	100
Fri	Aug 7, 2020	Running		6.25	1:01:53	09:54	305	139
Sat	Aug 8, 2020	Running		7.11	1:10:07	09:51	335	137
Sun	Aug 9, 2020	Running		11.07	1:54:19	10:19	535	141

Weight Training:
Monday & Friday - Chest,Back, Shoulders
Tuesday & Saturday - Arms
Wednesday - Legs

Items to Note:

• DD is continuing her running!
• Second fastest 5k for me! Negative splits: (1)9:08, (1)8:38, (1)8:09, (0.12)7:37
• Trying harder to slow down my runs.
• Started listening to some of the recommended running podcasts. Picking up lots of good tid-bits.
• Fuelling went well on Sunday. Followed the same pattern as last week for drinking.
• I sat down on Saturday and laid out my running plan from now until MW. I have been loosey-goosey with my runs until now. I have had it in my head that I need to get used to back to back to back to back runs. So that has been my focus up until now. I figured it is time to set some ground rules for the running as we ramp up. Here is what I put into a spreadsheet. Let me know your thoughts. Are my Sunday Cross train weeks to much of a dip in mileage?

I hope everyone's training is going well. Have a wonderful week!

 

[DopeyBadger]

Second fastest 5k for me! Negative splits: (1)9:08, (1)8:38, (1)8:09, (0.12)7:37

Congrats!

I get the following off of this:





Although I believe your true 5k race pace is faster than this (not only because it was the second fastest), because the splits are fairly far apart from each other suggesting you could probably cut off some more time.

• I sat down on Saturday and laid out my running plan from now until MW. I have been loosey-goosey with my runs until now. I have had it in my head that I need to get used to back to back to back to back runs. So that has been my focus up until now. I figured it is time to set some ground rules for the running as we ramp up. Here is what I put into a spreadsheet. Let me know your thoughts. Are my Sunday Cross train weeks to much of a dip in mileage?

I guess my question would be is, do you have more time on the weekdays? At a 10-12 min/mile, you're doing about 30-36 min on most Tues/Thurs. Is that your limit, or is that because you're mirroring the Galloway Dopey plan? Personally, I try and err on the side of balancing the long runs. Daniels suggests 25% as the limit. So if you're doing 20 miles and using the 25% rule, then you should be doing 80 miles in that week to justify the long run. I believe Hansons are a little more lax and say 30% (maybe 35%). So with the higher end of 35%, you'd be looking at 57 miles. I'm not actually recommending doing 57-80 miles in a week, but rather considering doing less on the long runs. If you do the LR at 10:45 pace (which again I think your LR pace is probably faster than that), then that's 3:35 hours on the 20 mile long run. One thing to remember when adapting a Galloway-esqu (and I don't know that you are) is that the plan is written from run/walkers and that run/walk long run pace is Marathon Tempo + 2 min. For you that would be something like 11:50 min/mile. The pace at which you take these runs would partially dictate what kind of response your body is going to give and how much balance you are going to have between recovery and adaptation.

For Dopey 2018, my max training week based on duration was 75 min, 60 min, 120 min, 60 min, 90 min, and 150 min. I ended up running a 20 min 5k, 39 min 10k, 1:30 HM, and 3:15 M on race days. So it's my opinion that you may be doing more harm than good running that far based on what you're doing the rest of the week as it stands.

Have you done marathon training in the past? One thing that worries me about your cutback weeks is that while they do cutback, they're always increasing. Some people can respond well to that, and others find an oscillation of High, Med, High, Low works better. Such that your 4th week is actually lower than your 2nd week. To induce recovery. Tagging along with this, to me, a 15 mile LR (2:40 hrs) on a scaled back week is still a fairly aggressive distance. So I'd venture to guess that starting from about Oct 26th to Dec 21st you never actually have a week of rest. It's my guess your body will be stuck in a perpetual mode of recovering from the training and not fully adapting because of the training.

That's what I see on the surface that would worry me about this plan, but suffice to say there are a lot of ways to get across the finish line.

 

[shellott-hill]

Congrats!...

Apologies in advance for the long post.

I wanted to thank you for reading and responding to my post. I have always been the shy one that does not reach out to others very often for help; I do not want to waste their valuable time. I have always been the one that observers what others do, try it out and make corrections if things do not work for me. I am grateful for all the details you are providing, the time you have put into it (I get a sense of the countless hours you have put into your spreadsheets) and will make adjustments.

Here are the answers to the questions you have asked and the observation you have made.

Although I believe your true 5k race pace is faster than this ...

I believe you are right. I typically do not do a warm up routine before I start a 5k. The first 1-2 miles are me getting warm and loose enough. In addition, the first half of the run is mostly uphill and includes a pretty steep hill at around 0.8 miles. See my Garmin charts for this below.

I guess my question would be is, do you have more time on the weekdays?

Yes, I do have more time on Tuesdays and Thursdays. I have been thinking that Tuesdays would be my speed workout day or race pace running day for the 5k. I am consciously trying to slow down most of the other runs throughout the week, and am trying to keep Tuesdays at a faster cadence. That could be changed if needed.

I have also been thinking that I would mimic the Dopey race on Thursdays and Fridays. That is why I have a 5k on Thursday and a 10k on Friday. Based on what you have mentioned about training load and distribution (I also heard something similar on a podcast this week - funny how the universe is telling me to listen to this by reaching out to me in multiple ways), I can modify it to add more weekday miles to balance it out.

At a 10-12 min/mile, you're doing about 30-36 min on most Tues/Thurs. Is that your limit, or is that because you're mirroring the Galloway Dopey plan?

I am not following a Galloway Dopey Plan, I tend to be a continuous runner for 99% of my runs. The only time I switch to the walk is when I am drinking. I have looked at Galloway's plan multiple times to see what I could gleam from it. Maybe that has unconsciously ended up in my training plan. I see the benefits the Galloway method brings, but it does not seem like a fit for me. I used a walk run program when I started my late in life running and it worked well. I believe in it enough that my children use it each time they start up running again.

I took a look back at my runs for the past few months to get an idea of what my 5k's are. I filtered my runs so that only runs around a 5k mark are shown. Here is the data.


My 5k times have been working there way down to the low end of 9:00 min/mi. and into the high 8 min./mi.. I have an 8:45 min./mi. feeling in my gut as to where I am right now. I can honestly say I am in better shape now, so the times are getting faster.

When I look at your Race equivalency chart, I think your numbers are pretty close to what I am capable of.

If you do the LR at 10:45 pace (which again I think your LR pace is probably faster than that) ...

Again, you are correct. I could be doing my LR at a faster pace. I have been trying to heed what I have been hearing that I need to slow down my long runs and lower my HR. Here is what I have done on a bunch of half marathon distances and longer...Keep in mind that up until Feb 2020, I never did more than 3 runs a week; now I am at 5 per week.

For Dopey 2018, my max training week based on duration was 75 min, 60 min, 120 min, 60 min, 90 min, and 150 min. I ended up running a 20 min 5k, 39 min 10k, 1:30 HM, and 3:15 M on race days. So it's my opinion that you may be doing more harm than good running that far based on what you're doing the rest of the week as it stands.

OK, I am ready to change. I did read hear somewhere that I should be changing my metrics from mileage based to time based running. I think I may switch to that format.
I was afraid I was over-training... It comes down to me balancing the miles out better. I am pretty sure that is why I hurt myself back at the beginning of June.

Have you done marathon training in the past?

I have not. I have run 20.09 miles in the past while training for the last MW half, but mentally have blocked myself from running a marathon.

One thing that worries me about your cutback weeks is that while they do cutback, they're always increasing.

I do not want to get injured again. This to me sounds like I am on the road to that. I took into consideration the mileage I am doing right now as my starting point, reviewed a Higdon plan I saw looking for patterns, and then tried to adapt it for my style and the number of weeks out from MW we are at. My style has been to take it a little slower on the increases and stretch plans out a few extra weeks to compensate for my older body that does not seem as pliable as it used to be.

If you want more insight into my runs, look here:
STRAVA - https://www.strava.com/athletes/49168605

 

[DopeyBadger]

I wanted to thank you for reading and responding to my post. I have always been the shy one that does not reach out to others very often for help; I do not want to waste their valuable time. I have always been the one that observers what others do, try it out and make corrections if things do not work for me. I am grateful for all the details you are providing, the time you have put into it (I get a sense of the countless hours you have put into your spreadsheets) and will make adjustments.

Always happy to help and exchange ideas.

I believe you are right. I typically do not do a warm up routine before I start a 5k. The first 1-2 miles are me getting warm and loose enough. In addition, the first half of the run is mostly uphill and includes a pretty steep hill at around 0.8 miles. See my Garmin charts for this below.

Yea, for a true 5k fitness test, I would recommend something like 10-20 min of easy running bare minimum. And that includes a few strides as well (short 10 sec pickups of pace). As the distance decreases, the amount of WU also decreases. So for instance a marathon would require a lesser WU than would a 5k.

It's hard to get a true sense of the scale of the hill, but it might be wise to try and avoid it for the purpose of a fitness test/time trial. It clearly has an impact on pace.

Yes, I do have more time on Tuesdays and Thursdays. I have been thinking that Tuesdays would be my speed workout day or race pace running day for the 5k. I am consciously trying to slow down most of the other runs throughout the week, and am trying to keep Tuesdays at a faster cadence. That could be changed if needed.

Look into following a progressive set of speed workouts then. I wouldn't suggest doing a single day at 5k race pace every week (or all that often). Rather something like a series of weeks like the following would be more beneficial:

8 x 400m at 5k pace with 2 min RI
10 x 400m at 5k pace with 2 min RI
12 x 400m at 5k pace with 2 min RI
6 x 800m at 5k pace with 2 min RI
4 x 1000m at 5k pace with 2 min RI
3 x 1200m at 5k pace with 2 min RI
Ladder (400, 800, 1200, 1600, 1200, 800, 400) w/ 3 min RI
3 x 1600m at 5k pace with 3 min RI

It doesn't have to be exactly like the above because there are a lot of ways to make up speed blocks, but something like the above is going to be more beneficial in the long term than consistently doing 3.1 mi at race pace.

I have also been thinking that I would mimic the Dopey race on Thursdays and Fridays. That is why I have a 5k on Thursday and a 10k on Friday. Based on what you have mentioned about training load and distribution (I also heard something similar on a podcast this week - funny how the universe is telling me to listen to this by reaching out to me in multiple ways), I can modify it to add more weekday miles to balance it out.

Yea, there's nothing really special about the Dopey challenge from a training standpoint vs a normal stand-alone marathon. So I think you're better off focusing on distance and time in training, rather than anything necessarily Dopey specific. Now don't get me wrong. I did the exact same thing you did in 2014 when I trained for my first Dopey. Followed the Galloway and "raced" the Thurs/Fri workouts. Ended up running the total Dopey in 8:02 hrs. But over the years, I've learned that if you just follow a really good marathon plan (which by nature will include back to back runs as it is just called training), then you'll find you may be better off in the end like I was in 2018 with a 5:46 finish for the cumulative Dopey.

OK, I am ready to change. I did read hear somewhere that I should be changing my metrics from mileage based to time based running. I think I may switch to that format.

It's my belief based on what I've learned from physiological research. Your 60 min easy run and my 60 min easy run yield similar benefits. Mine may be a 8:30 and yours a 11:30. I might be doing 7 miles and you 5, but at the end of the day our bodies will each perceive the run similarly. It's a simplistic view as there are a lot of variables at play.

For me, I use the following as a baseline:

30 min or less - not much of an endurance stimulus. Best reserved for doubles.
30 min to 60 min - easy days
60 min to 90 min - somewhat easy and somewhat moderate. Should have 1-2 of this duration per week at most.
90 min to 120 min - Eliciting endurance gains and I consider it to be the golden zone of training. Not too hard that it requires a ton of recovery, but hard enough that it challenges the body. A good duration for M Tempo style workouts with WU/CD included in total volume.
120 min to 150 min - These are much longer LR type workouts done once every two weeks. They elicit maximal gains, but also require a large recovery.
>150 min - Really starting to push the bounds of aerobic gains, while continuing to increase the amount of recovery needed. There is a pivot point somewhere around here where if you run LR pace (M Tempo + 9%), then the gains are outweighed by the recovery. In order to minimize or extend this duration window (for example to 210 min), then you need to slow down the pace beyond M Tempo + 9% to something even slower. That slowing of pace would extend the duration window outwards in terms of when the "pivot point" exists.

I do not want to get injured again. This to me sounds like I am on the road to that. I took into consideration the mileage I am doing right now as my starting point, reviewed a Higdon plan I saw looking for patterns, and then tried to adapt it for my style and the number of weeks out from MW we are at. My style has been to take it a little slower on the increases and stretch plans out a few extra weeks to compensate for my older body that does not seem as pliable as it used to be.

That's not an unreasonable plan at all. I can see how your plan mirrors the Higdon plan as well. A key difference is your plan has less mid-week, which is a vital component, and your easier weeks go further up than his does. The extra 5 weeks on your plan matters too. Because there's only so long that your body can continuously build like he has written. If you look, his plan is really two phases of 8 weeks and 10 weeks. Where instead you've kind of eliminated the first phase and expanded his 10 week work into 23 weeks. So I think that may be a crux as to why I view your plans differently. I'd still contest though that spreading the mileage out throughout the week will yield better results than focusing on the final length of the long run.

A consideration is to just chop the last 6 weeks of actual training off your current plan (Nov 9 to Dec 14), and then add in 6 additional weeks of just what you're doing now at the beginning (therefore in effect starting training in about 6 weeks). That removes a large chunk of the possibly "too hard" training, and would be easier on your body in the long term. Then adjust some of the mid-week training up.

 

[shellott-hill]

I was looking at the "How I write a custom running training plan" thread to try and understand all the terminology and acronyms being used. Did anyone ever create a post that explained what they all stand for or is it just sprinkled around the threads?

Something like:
- PR = Personal Record
- HM = Half Marathon
- WU = Warm Up
- CD = Cool Down
- R = ?? (Race Pace??)
- RI = ?? (Is this Rest in between or is this a slower pace defined in one of the spreadsheets?)
etc.

 

[DopeyBadger]

I was looking at the "How I write a custom running training plan" thread to try and understand all the terminology and acronyms being used. Did anyone ever create a post that explained what they all stand for or is it just sprinkled around the threads?

Something like:
- PR = Personal Record
- HM = Half Marathon
- WU = Warm Up
- CD = Cool Down
- R = ?? (Race Pace??)
- RI = ?? (Is this Rest in between or is this a slower pace defined in one of the spreadsheets?)
etc.

I don't believe so. But if you come across something I can let you know what it stands for. Here are some I came across when scanning through that thread:

R = Daniels "Repetition" pace

Daniels Mile Pace

Per Daniels, the purpose of mile pace is anaerobic power and running economy. Daniels mile pace are short durations (roughly 40-120 seconds). The run to rest ratio is 1:2-3 (so if run for 60 seconds, rest is 120-180 seconds). It's important to calculate out your mile pace and determine the distance of this interval. For some 45 seconds is 100m, others 200m, and others 300m. The key part is that all of the runners are doing mile pace (relative to themselves) for a similar duration. If your 400m mile pace is 3:30 minutes, then don't do 400m as a distance. Max of 120 seconds. The distance is far less important than the time spent at that relative pace.

SIDEBAR - A very common concept across all types of runs is to "avoid the fade". This means that as a run progresses if the goal is 200m in 55 seconds, then you want all of the intervals roughly around 55 seconds. If you run the first few in 52 seconds, and then the final few in 60 seconds this is not a successful workout. You didn't hit many, if any at all, intervals at the desired pace. By not hitting the pace, you didn't hit the adaptation that you intended with the workout. So, with that being said, this means that if you feel the need to have more rest between bouts to ensure you hit that pacing then thats not a bad thing. A 60 sec run and 180 sec rest with consistent intervals at 60 seconds is WAY more beneficial than a 60 sec run and 120 sec rest with a scattering of hitting and fading on intervals.

The mile paced workouts represent the lesser of 5 miles or 5% of total mileage (so 50 miles in a week, means 2.5 miles of R in a single workout).

One very important thing to keep in mind is that GPS devices (like a Garmin or phone) can't measure these very short distances very accurately. So my thought is that all of the speed workouts can be done on a track, but it isn't a perfect simulation of outside running which is where your race will likely be. My suggestion is to find a nice stretch of flat road in a neighborhood or similar that is not traveled frequently. I will use a satellite website (see here for journal post) to determine the 200m and 400m using man made objects (like sewer drains, manholes, lights, etc.) to determine check points that I will run for these workouts. The GPS device will NOT be accurate enough to gauge 200m or 300m with any kind of certainty.

RI = Resting Interval

One of the variables that can be manipulated in speed workouts.

-Pace of run
-Duration of run
-Number of sets or total volume
-Pace of resting interval
-Duration of resting interval

Depending on what type of workout you're doing, you can manipulate the RI to elicit different responses. Such as doing a "floating" recovery interval in which instead of walking or doing an easy pace, instead you do something like long run or M Tempo pace. There's a time and place for this type of manipulation. More common though is manipulating the RI duration as it relates to the pace/duration of the running itself.

I = Daniels "Interval" pace

Daniels 3k Pace

Per Daniels, these are the hardest runs for endurance runners. They are VO2max workouts. The duration of the 3k paced run is vitally important. At this pace, to hit VO2max it takes ~2 minutes. But going beyond 5 minutes of running at VO2max pushes the system too far and doesn't allow during the recovery period to appropriately prepare for the next interval. So, ideally the duration of 3k paced workouts are 3-5 minutes. The rest period is 1:1 or 1:-1 min. That means if you do 3 min duration 3k paced runs, then the rest is either 3 min or 2 min. For a 5 min duration, then the rest is either 5 min or 4 min.

The 3k paced is the lesser of 6.2 miles or 8% of total mileage (so 50 miles in a week, means 4 miles of 3k pace in a single workout).

CV = Critical Velocity

Schwartz CV Pace

Schwartz CV pacing is intended to be between VO2max and Lactate Threshold. The idea behind this pace is that if you work just in the perfect spot you can elicit the benefits of VO2max pacing and LT pacing.

These are about 10k pace or 2% less than LT pacing. I do the intervals between 400m to 1600m with the rest period being 1:00 min for every 1000m run. These should be about 6-8% of total weekly mileage (so 50 miles in a week, means 3-4 miles of CV pace in a single workout).

LT = Lactate Threshold

Daniels T Pace

The "comfortably hard pace". This is your estimated Lactate Threshold pace which is roughly 60 min race pace. For some that's a 10k, and others their HM race pace. The workout to rest ratio is 5:1. So if you run for 10 min, then you rest for ~2 min. Again the key being fully prepared for the next interval such that you can accomplish it. The overall duration of T within a single sustained run should be between 5-20 minutes. But, if you do intervals of T rather than a single sustained T, then the goal is at least 30 min and no more than 60 min.

The T pace is 10% of weekly mileage (so 50 miles per week is 5 miles at T).

EC = Easy Continuous

On Hybrid plans (plans with run/walk and continuous intermixed), I do EC runs where the person does some runs at run/walk pacing and other days of the week does easy continuous runs with no scheduled walking breaks. These are common with people wishing to transition from run/walk to continuous pacing.

 

[shellott-hill]

Thank you for clarifying. Part of my day job is taking technical detail and trying to express it in layman terms to others. The whole motto behind it is if you can explain to someone off the street, then you have succeeded. A major part of that is taking acronyms away or always included a lookup for the acronyms.

I went out today to do a "speed workout" (interval) run and was questioning what I should have been doing for RI. So what I did was just slow down the pace so I could recover in between the speed sections. Here is what I ended up with:

• 2 Laps around the track to warm up. Ran these at my typical 9:30-10:00 pace I usually do to loosen up. I did not record these as I am new to using the interval section on my Garmin watch. Eventually I will figure out how to record this portion. My guesstimate is 0.5 miles for 4:30 min to 5:00 min.
• Did 8 x 400m at 5k pace with 2 min RI.
• 

Observations:

• Felt like I went out too hard. I saw the track and mentally I went into race mode.
• I am not a runner that lives in the 7-8 minute mile range.
• Numbers are all over the place. Once I get used to a new way of running, they should settle down after a coupe of weeks.
• I am going to blame some of it on the strong wind gusts that were happening out at the track.
• Was fun to shake things up.
• Man I was tired at the end of each interval.

 

[DopeyBadger]

Thank you for clarifying. Part of my day job is taking technical detail and trying to express it in layman terms to others. The whole motto behind it is if you can explain to someone off the street, then you have succeeded. A major part of that is taking acronyms away or always included a lookup for the acronyms.

Totally get it. We do it in science as well, except most of our explanations are in papers or vocal. I use all of the acronyms in a place like this because of the sheer volume/speed of text I write as this is my free time.

2 Laps around the track to warm up. Ran these at my typical 9:30-10:00 pace I usually do to loosen up. I did not record these as I am new to using the interval section on my Garmin watch. Eventually I will figure out how to record this portion. My guesstimate is 0.5 miles for 4:30 min to 5:00 min.

Which Garmin watch do you have? A lot of them can program "workouts" using Garmin Connect.

Observations:

• Felt like I went out too hard. I saw the track and mentally I went into race mode.
• I am not a runner that lives in the 7-8 minute mile range.
• Numbers are all over the place. Once I get used to a new way of running, they should settle down after a coupe of weeks.
• I am going to blame some of it on the strong wind gusts that were happening out at the track.
• Was fun to shake things up.
• Man I was tired at the end of each interval.

I would say try and do this workout (8x400) again next week. Aim for the 1:54 region. You want to have the splits be like +/- 3 seconds. But all in all, not a bad workout at all. I'd rather see intervals 1, 2, and 3 occur at the end and not the beginning though.

The other thing to keep in mind is that speed workouts don't always have to occur on the track. A nice looped street can be good as well. Because a good track can boost performance a bit and is slightly different than what you'll get on the road.

 

[shellott-hill]

I hummed and hawed for several weeks until I did not feel guilty anymore and splurged on the 945. I have never spent that much money on a watch before!

This was the first time I used the interval section on the watch. I will look into the website to see if I can program it to what I am after.

I took the default interval that was in the watch and made it similar to what you mentioned.



I tried it with Warm up enabled, but it just started the first interval for me. Must have done it wrong. I will investigate if I can get it to not only keep track of the distance, but give me queues if I am too fast or too slow.

As for the track. I wasn't quite prepared for today, so I defaulted to the track. This one is not a high-end track that has the rubber material on them. It is a red shale track that hasn't been groomed this year (a few uneven bumps along the way) and is missing a lot of the shale. SO I would consider it to be a "Trail run" in circles.

I will investigate the neighbourhood for a good location in the future.