July 30, 2011 Saturday 21 days to go - 3 weeks
Today was the longest run yet - 3 1/2 hours - actually in my case 3:28. I did an out and back run - 26.10 K.
Felt pretty good for most of it - wore my old Newtons, knee braces, listened to music. Got out early - by 6:00am. It was just cool enough that I think maybe I should wear running gloves to start if it's the same temperature in Iceland. Wore a short sleeve shirt which is good as our new Team D T shirts are short sleeved.
Tried out Power Gels - latte flavour. When I first tasted them, I thought no way. Later I tried drinking it down with water at the same time and was able to keep it down. Used three packs. I ran out of water at the far end of my run so was without water for nearly an hour. I stopped at the ESSO station and filled my bottles. I gulped water down as I was so thirsty even though I knew better. I started to feel ill. I ate my last power gel after that. By 3 hours I was really feeling sick. I don't know if it was drinking the water too fast or the power gels. I haven't had much success with power gels in the past, so maybe it was a combination of both. I will try GU on my next long run. I like Mars Bars, but I don't think I could do a whole marathon just eating them.
I found that I did quite a bit of my run at marathon pace. I also found times when I slowed down quite a bit and had to up my pace. When my Ipod quit I used the metronome to keep my cadence steady. My thought of increasing it went out the window when I was nearing 3 1/2 hours. 80 will be just fine.
Did the cold water bath when I got home. The first step into the tub is always a challenge. I kept telling myself that this was doing me good. I think it did as my feet, legs and knees have felt fine. I iced my right knee this evening for awhile, but all in all the run was a success.
Weight: 146 lb
Saturday, 30 July 2011
Thursday, 28 July 2011
Speedwork - it's been awhile
July 28, 2011 Thursday 23 days to go.
Today was speedwork - 5 x 1 K with 2-3 minutes recovery, 10 minutes warmup, 5 minutes cooldown.
I started out on Seawalk after 5 minutes warmup - simply because that's when I arrived at the K mark. Here are my times: #1 - 5:33, #2 - 5:27, #3 - 5:29, #4 - 6:03, #5 - 5:59.
I experimented with #4 by running with my metronome at 80 cadence. It felt slow and as it turns out, it was. #5 wasn't very good and I think it was because I didn't get back to my first running cadence whatever that was.
I think I am going to have to review my cadence. I dropped it down to 80 from 85 awhile back and now I think I need to move it up again. I tried 81 and 82 during my cooldown and they felt fine, so this is something I will play with over my next runs.
Weight: 147.5
Today was speedwork - 5 x 1 K with 2-3 minutes recovery, 10 minutes warmup, 5 minutes cooldown.
I started out on Seawalk after 5 minutes warmup - simply because that's when I arrived at the K mark. Here are my times: #1 - 5:33, #2 - 5:27, #3 - 5:29, #4 - 6:03, #5 - 5:59.
I experimented with #4 by running with my metronome at 80 cadence. It felt slow and as it turns out, it was. #5 wasn't very good and I think it was because I didn't get back to my first running cadence whatever that was.
I think I am going to have to review my cadence. I dropped it down to 80 from 85 awhile back and now I think I need to move it up again. I tried 81 and 82 during my cooldown and they felt fine, so this is something I will play with over my next runs.
Weight: 147.5
Wednesday, 27 July 2011
Run Interrupted
July 27, 2011 Wednesday 24 days to go
45 minutes easy Ran along the seawalk with Becky's tunes playing on her Ipod. I was hoping to find tunes that match my cadence. With the sound of traffic in the background I found it hard to keep beat with the metronome.
Eventually gave up and just ran. Literally ran to the pottie stop just after 1st K. Went to throw open the door - it was locked. I waited around but no one came out. I was desperate by now, so the only solution was to run home. BUT If I ran too hard, it made things worse so I walked/ran and fortunately made it home.
Run was only 24 minutes. Stomach was unsettled so didn't venture out again.
Weight: 147 I want to say yeah! but I got into Becky's peanut butter cookies tonight and now feel like I may be several pounds heavier.
45 minutes easy Ran along the seawalk with Becky's tunes playing on her Ipod. I was hoping to find tunes that match my cadence. With the sound of traffic in the background I found it hard to keep beat with the metronome.
Eventually gave up and just ran. Literally ran to the pottie stop just after 1st K. Went to throw open the door - it was locked. I waited around but no one came out. I was desperate by now, so the only solution was to run home. BUT If I ran too hard, it made things worse so I walked/ran and fortunately made it home.
Run was only 24 minutes. Stomach was unsettled so didn't venture out again.
Weight: 147 I want to say yeah! but I got into Becky's peanut butter cookies tonight and now feel like I may be several pounds heavier.
Tuesday, 26 July 2011
Beautiful evening run
July 26, 2011 Tuesday 25 days to go
It was hard to make myself get out for a run tonight. I delayed until 9:00 pm and realized that if I wanted to get to bed tonight I better get out the door.
45 minutes @ 6:55/K run. I don't think I was meeting my 6:55/K all the time. I couldn't read my watch to time the kilometers and my pace was all over the place. One minute I would be at 6:15 the next at 7:15. One thing I did notice however is that my cadence seems to be more steady and although I only measured it a couple of times, I think I am finally getting the hang of it.
Stomach hurt while running. Maybe dinner wasn't digested or it was the applesauce I ate before leaving. I ran through it, but I sure don't want to experience that during a marathon!
Weight: 147.5
It was hard to make myself get out for a run tonight. I delayed until 9:00 pm and realized that if I wanted to get to bed tonight I better get out the door.
45 minutes @ 6:55/K run. I don't think I was meeting my 6:55/K all the time. I couldn't read my watch to time the kilometers and my pace was all over the place. One minute I would be at 6:15 the next at 7:15. One thing I did notice however is that my cadence seems to be more steady and although I only measured it a couple of times, I think I am finally getting the hang of it.
Stomach hurt while running. Maybe dinner wasn't digested or it was the applesauce I ate before leaving. I ran through it, but I sure don't want to experience that during a marathon!
Weight: 147.5
Sunday, 24 July 2011
Hot Run
January 24, 2011 Sunday 27 days to go
Long run - 3 hours in the hot sun. The run went pretty well other than I had my energy totally sucked out of me by the heat.
I started off with 2 water flasks, 6 Mars bars, knee braces, metronome and my Ipod with The Voyage of the Dawn Treader on it. A kilometer into the run, I realized the shirt I was wearing was already chaffing and I had a long run ahead of me. I ran home and changed shirts then started off again. All went pretty steady. I ate a Mars bar every 1/2 hour and had sips of water. Refilled bottles at water stop in Willow Point. By 2 hours the sun was really starting to get to me. I kept going and looked for shade when it was available.
Feel completely drained. I don't think it is as much from the run as from the heat. My feet don't hurt like last long run and my knees are ok.
Weight: 148.5
Long run - 3 hours in the hot sun. The run went pretty well other than I had my energy totally sucked out of me by the heat.
I started off with 2 water flasks, 6 Mars bars, knee braces, metronome and my Ipod with The Voyage of the Dawn Treader on it. A kilometer into the run, I realized the shirt I was wearing was already chaffing and I had a long run ahead of me. I ran home and changed shirts then started off again. All went pretty steady. I ate a Mars bar every 1/2 hour and had sips of water. Refilled bottles at water stop in Willow Point. By 2 hours the sun was really starting to get to me. I kept going and looked for shade when it was available.
Feel completely drained. I don't think it is as much from the run as from the heat. My feet don't hurt like last long run and my knees are ok.
Weight: 148.5
Saturday, 23 July 2011
4 weeks to go
July 23, 2011 Saturday 28 days to go
40 minutes easy
Ran along the seawalk, no knee braces. Iced knee when I got home. Uneventful run on a sunny day.
Weight: 149
40 minutes easy
Ran along the seawalk, no knee braces. Iced knee when I got home. Uneventful run on a sunny day.
Weight: 149
Friday, 22 July 2011
Running with a friend
July 22, 2011 Friday 29 days to go
Today I did my 7:05/K pace run. Marion met me at the seawalk and we timed each kilometer to see how close to pace I was. At one point we sped it up just to see how it affected me. I found the run went quickly, maybe because I was talking so much.
Marion suggested that I add 5 minutes to my time ( actually decrease my goal time by 5 minutes) to allow for bathroom breaks or whatever. I talked to Jerry about it tonight and figured out that if I did a 6:59/K pace that would bring me in at 4:55 theoretically.
Also talked about doing the Nautical Days 4 mile on August 1. That's a hard race, but I think it would be some good speedwork
Weight: 149
Tonight we went sailing so grabbed some White Spot hamburgers to eat on the boat. I had forgotten how bad they can be. I was so hungry I ate it thinking the whole time, this can't be good for me.
Today I did my 7:05/K pace run. Marion met me at the seawalk and we timed each kilometer to see how close to pace I was. At one point we sped it up just to see how it affected me. I found the run went quickly, maybe because I was talking so much.
Marion suggested that I add 5 minutes to my time ( actually decrease my goal time by 5 minutes) to allow for bathroom breaks or whatever. I talked to Jerry about it tonight and figured out that if I did a 6:59/K pace that would bring me in at 4:55 theoretically.
Also talked about doing the Nautical Days 4 mile on August 1. That's a hard race, but I think it would be some good speedwork
Weight: 149
Tonight we went sailing so grabbed some White Spot hamburgers to eat on the boat. I had forgotten how bad they can be. I was so hungry I ate it thinking the whole time, this can't be good for me.
Wednesday, 20 July 2011
June 20, 2011 Wednesday 31 days ( 1 month) to go
Today was easy run 45 minutes. I ran some lanes and down to 9th Ave using my metronome for pace. I worked on keeping under 8:00/K. Didn't wear my knee braces and was fine. Wore my new Newtons.
Weight: 150
This is discouraging. I seem to fall for the wheat and milk thing when it means strawberry rhubarb pie with whipped cream. I ate everything else in moderation so hope I don't wake up at 151 tomorrow.
I am trying to appear "normal" by eating what everyone else is so that I don't draw attention to my diet. Most of the time is has been pretty easy. Desserts are my downfall because if I refuse dessert something definitely is suspicious as everyone knows I love desserts.
Today was easy run 45 minutes. I ran some lanes and down to 9th Ave using my metronome for pace. I worked on keeping under 8:00/K. Didn't wear my knee braces and was fine. Wore my new Newtons.
Weight: 150
This is discouraging. I seem to fall for the wheat and milk thing when it means strawberry rhubarb pie with whipped cream. I ate everything else in moderation so hope I don't wake up at 151 tomorrow.
I am trying to appear "normal" by eating what everyone else is so that I don't draw attention to my diet. Most of the time is has been pretty easy. Desserts are my downfall because if I refuse dessert something definitely is suspicious as everyone knows I love desserts.
Monday, 18 July 2011
July 18, 2011 Monday 33 days to go
Long run - 2 1/2 hours. This is yesterday's workout. I got up early yesterday morning but didn't leave enough time to finish run and get cleaned up before church - no problem - would do it after church. We were just finishing lunch and I was getting ready to get into my gear when our friends the Baynes (our 94 year old buddies) showed up. We had a great visit and we ended up inviting them to stay for dinner. It was good having them here. We talked about ideas on how to spend their 66th anniversary today. They wanted to do something different so I suggested riding the chairlift to the top of Mount Washington then having dinner there at the restaurant. Alf thought it was a good idea so I will have to find out tomorrow if they went.
Alarm went off this morning at 5:00am. I got up and had some coffee and sat on the couch. I woke up 40 minutes later still sitting on the couch with my coffee. I'm not doing too well with these morning runs. One would think that after 13 weeks I would have it mastered by now. Seeing as how my window of opportunity had just shut, I went to work and got all my work done by noon. Bad timing as now the sun has come out and it is hot. It is windy too so there is some relief.
I started off on the seawalk with my ipod playing the story Prince Caspian, my metronome, my knee braces, my old Newtons, a heart rate monitor and my GPS. I also had my fuel belt with two flasks of water and 6 mini mars bars. The run started out well enough. I certainly didn't feel energetic, but my pace was around 8:00/K or less. I ran for 2 1/2 hours with 3 bathroom stops. I drank both flasks of water and refilled at the water stop at Willow Point. I ate all 6 Mars Bars. It was a slog of a run. It reminded me of the dog parts of the marathon where one just keeps putting along. I don't know how much the wind and the sun influenced how I felt. I walked another 10 minutes and was glad that it was over. My knees felt fine, but my toes were really sore. I am beginning to wonder if my Newtons are the right shoes for the marathon. Talked to Jerry about it tonight. Might try a run in my old Mizunos that I wore for my last marathon.
Weight: 149.5 (Got into Becky's sweet chocolate squares last night.)
July 17, 2011 Sunday 34 days to go
As I didn't get my long run in I did 45 minutes of core exercises. I used the program that Dave used to use for his Nordic ski team. I will do these every rest day and may try to increase even more than that. I noticed on runs that as I tire I start to bend over. Then I remember and run upright with a bit of a lean and feel much better. I only see benefit coming from doing these exercises.
Weight: 149 (I need to get Becky to hide her baking again!)
Long run - 2 1/2 hours. This is yesterday's workout. I got up early yesterday morning but didn't leave enough time to finish run and get cleaned up before church - no problem - would do it after church. We were just finishing lunch and I was getting ready to get into my gear when our friends the Baynes (our 94 year old buddies) showed up. We had a great visit and we ended up inviting them to stay for dinner. It was good having them here. We talked about ideas on how to spend their 66th anniversary today. They wanted to do something different so I suggested riding the chairlift to the top of Mount Washington then having dinner there at the restaurant. Alf thought it was a good idea so I will have to find out tomorrow if they went.
Alarm went off this morning at 5:00am. I got up and had some coffee and sat on the couch. I woke up 40 minutes later still sitting on the couch with my coffee. I'm not doing too well with these morning runs. One would think that after 13 weeks I would have it mastered by now. Seeing as how my window of opportunity had just shut, I went to work and got all my work done by noon. Bad timing as now the sun has come out and it is hot. It is windy too so there is some relief.
I started off on the seawalk with my ipod playing the story Prince Caspian, my metronome, my knee braces, my old Newtons, a heart rate monitor and my GPS. I also had my fuel belt with two flasks of water and 6 mini mars bars. The run started out well enough. I certainly didn't feel energetic, but my pace was around 8:00/K or less. I ran for 2 1/2 hours with 3 bathroom stops. I drank both flasks of water and refilled at the water stop at Willow Point. I ate all 6 Mars Bars. It was a slog of a run. It reminded me of the dog parts of the marathon where one just keeps putting along. I don't know how much the wind and the sun influenced how I felt. I walked another 10 minutes and was glad that it was over. My knees felt fine, but my toes were really sore. I am beginning to wonder if my Newtons are the right shoes for the marathon. Talked to Jerry about it tonight. Might try a run in my old Mizunos that I wore for my last marathon.
Weight: 149.5 (Got into Becky's sweet chocolate squares last night.)
July 17, 2011 Sunday 34 days to go
As I didn't get my long run in I did 45 minutes of core exercises. I used the program that Dave used to use for his Nordic ski team. I will do these every rest day and may try to increase even more than that. I noticed on runs that as I tire I start to bend over. Then I remember and run upright with a bit of a lean and feel much better. I only see benefit coming from doing these exercises.
Weight: 149 (I need to get Becky to hide her baking again!)
Saturday, 16 July 2011
Best Run Yet
July 16, 2011 Saturday 35 days (5 weeks) to go.
Easy run - 40 minutes. I started out along the seawalk with my metronome in hand and a watch to check my pace. It felt so glorious to be running in cool showers 14 C (heck its 15 C in Reykavik today). This is a perfect race temperature and I don't even mind the showers. I kept imagining running a marathon like this because the chances are it could rain on the day of the marathon. I wore my vest which seems to be like my "blankie" when I run, so I am wondering if I should consider wearing it during the race. It doesn't keep me dry, but somehow I always feel good wearing it. If I did, then that would eliminate the need for a fuel belt as I could stuff my pockets with mars bars and put 1 flask of water in a pocket. Something to think about.
I didn't pay much attention to pace at first as this was an easy run, but when I looked I was running around 6:45. I timed a few kilometers along the seawalk and I averaged out at 7:00. I slowed down the pace to 7:20 then 7:30 as that is what I should be looking at tomorrow for my long run. For the last kilometer I didn't look at my watch till it was up - 7:00 minutes again.
Notes to self:
Wear knee braces. I ran without them and my right knee is sore and requires icing.
Wear hat. I wore one and am really glad as I noticed how wet it was and how dry my head was when I took it off.
Wear wicking socks. I stepped in many puddles, my feet are soaked and the socks I am wearing are old Wright double layer ones. I think moisture wicking ones would feel better over the long run in wet feet.
Try short sleeved shirt with vest. Our Team Diabetes shirts will be short sleeved I think, so it would be good to try it out. I wore long sleeves today and was quite glad. The other alternative would be to take an old Team D singlet and wear it over something long sleeved.
The problem with the vest is that you can't see the Team D shirt underneath. The vest is also really big. Think of some solutions.
Wear my Nike shorts. The old Sugoi ones I wore today are downright ugly and unflatterring and I can't believe these are the kind of shorts I have been wearing all these years.
Weight: 148.5 Yippeeeee!
Easy run - 40 minutes. I started out along the seawalk with my metronome in hand and a watch to check my pace. It felt so glorious to be running in cool showers 14 C (heck its 15 C in Reykavik today). This is a perfect race temperature and I don't even mind the showers. I kept imagining running a marathon like this because the chances are it could rain on the day of the marathon. I wore my vest which seems to be like my "blankie" when I run, so I am wondering if I should consider wearing it during the race. It doesn't keep me dry, but somehow I always feel good wearing it. If I did, then that would eliminate the need for a fuel belt as I could stuff my pockets with mars bars and put 1 flask of water in a pocket. Something to think about.
I didn't pay much attention to pace at first as this was an easy run, but when I looked I was running around 6:45. I timed a few kilometers along the seawalk and I averaged out at 7:00. I slowed down the pace to 7:20 then 7:30 as that is what I should be looking at tomorrow for my long run. For the last kilometer I didn't look at my watch till it was up - 7:00 minutes again.
Notes to self:
Wear knee braces. I ran without them and my right knee is sore and requires icing.
Wear hat. I wore one and am really glad as I noticed how wet it was and how dry my head was when I took it off.
Wear wicking socks. I stepped in many puddles, my feet are soaked and the socks I am wearing are old Wright double layer ones. I think moisture wicking ones would feel better over the long run in wet feet.
Try short sleeved shirt with vest. Our Team Diabetes shirts will be short sleeved I think, so it would be good to try it out. I wore long sleeves today and was quite glad. The other alternative would be to take an old Team D singlet and wear it over something long sleeved.
The problem with the vest is that you can't see the Team D shirt underneath. The vest is also really big. Think of some solutions.
Wear my Nike shorts. The old Sugoi ones I wore today are downright ugly and unflatterring and I can't believe these are the kind of shorts I have been wearing all these years.
Weight: 148.5 Yippeeeee!
Tuesday, 12 July 2011
Consistent Pace
July 12, 2011 Tuesday 39 days to go Along the Seawalk
Today was my "consistent" run - trying to nail a 7:05 pace consistently. I started out with 10 minutes warmup and spent the next 50 minutes trying to keep at 7:05. I found it really hard to stay on target. I would go too fast so try to slow down and then be going too slow so would try to speed up, then too fast again. I timed my final kilometer and I came out at 7:00 so that was good. Next time I will take my metronome to help me keep a consistent pace. Finished with 5 minutes cool down.
Weight: 151
Today was my "consistent" run - trying to nail a 7:05 pace consistently. I started out with 10 minutes warmup and spent the next 50 minutes trying to keep at 7:05. I found it really hard to stay on target. I would go too fast so try to slow down and then be going too slow so would try to speed up, then too fast again. I timed my final kilometer and I came out at 7:00 so that was good. Next time I will take my metronome to help me keep a consistent pace. Finished with 5 minutes cool down.
Weight: 151
Sunday, 10 July 2011
Three Hour Run
July 10, 2011 Sunday 41 days to go.
Today was my longest run yet - 3 hours. I prepared my food - mini mars bars and my fuel belt with 1 water flask. Started out wearing new Newtons, no knee braces. Fuel belt set up the way it was wasn't going to work, so headed out without it.
The plan today is to test nutrition and to run by the house every 5 kilometers as if it was a water station. Looking at the possibility of running without a fuel belt to save a couple of pounds.
First fuel stop I ate my mini Mars bar - yum - and drank a little water. I took off for my next 5 k. Next fuel stop, I changed back to my old Newtons, the new ones felt hard on the soles of my feet. I also donned knee braces. Tried cutting up mars bars and putting them in one of my water flasks. Took a flask of water and wore my fuel belt. Half hour later I tried to get the Mars bars out of the flask. It was really hard. That is not going to be a solution. Continued on for another half hour and tried again to have some water and Mars bars. They were stuck in there. Finally got them out. Wondering if making a pocket for my shorts might be the answer. Finished the run. I feel really wiped out. It may be more than just the run. I feel like I am fighting a bug too. My toes were really sore, especially the left foot. Are my shoes the right shoes? I don't know.
Knees are swollen, but not hurting too much. Put my compression socks on and they have made everything feel better. Lorne also massaged my toes and that helped alot too.
Weight: 152.5 lb.
Today was my longest run yet - 3 hours. I prepared my food - mini mars bars and my fuel belt with 1 water flask. Started out wearing new Newtons, no knee braces. Fuel belt set up the way it was wasn't going to work, so headed out without it.
The plan today is to test nutrition and to run by the house every 5 kilometers as if it was a water station. Looking at the possibility of running without a fuel belt to save a couple of pounds.
First fuel stop I ate my mini Mars bar - yum - and drank a little water. I took off for my next 5 k. Next fuel stop, I changed back to my old Newtons, the new ones felt hard on the soles of my feet. I also donned knee braces. Tried cutting up mars bars and putting them in one of my water flasks. Took a flask of water and wore my fuel belt. Half hour later I tried to get the Mars bars out of the flask. It was really hard. That is not going to be a solution. Continued on for another half hour and tried again to have some water and Mars bars. They were stuck in there. Finally got them out. Wondering if making a pocket for my shorts might be the answer. Finished the run. I feel really wiped out. It may be more than just the run. I feel like I am fighting a bug too. My toes were really sore, especially the left foot. Are my shoes the right shoes? I don't know.
Knees are swollen, but not hurting too much. Put my compression socks on and they have made everything feel better. Lorne also massaged my toes and that helped alot too.
Weight: 152.5 lb.
A sunny day in the woods
July 9, 2011 Saturday Happy Birthday Jerry! 42 days to go
Today marks 6 weeks to go. It's easy day - 30 minutes - but I missed yesterday's speedwork, so I ramped up the easy day workout. Ran in the Beaver Lodge Lands. I started out easy, then increased speed to more like a tempo run then started interspersing fartleks. I did a number of repeats then slowed down to an easy run for the finish. Felt good.
I had a running debate with myself about substituting my missed speedwork. It was tempting but I think at this point to put two hard workouts back to back is counterproductive.
Weight was 154 lb this morning. That was really discouraging. Six weeks to go is sort of a last chance to get some good training and nutrition in. Guess I will have to fall back on my ultra plan - no wheat or milk. This is a regime that I find really hard to stick to. When I do I feel much better. According to my allergy tests I am allergic to wheat and milk. Obviously I am not so allergic to it that I have visible attacks but it does affect my digestion. I see this change as more of a feeling 100% than a diet so not sure how my weight will be affected.
Will start tomorrow.
Today marks 6 weeks to go. It's easy day - 30 minutes - but I missed yesterday's speedwork, so I ramped up the easy day workout. Ran in the Beaver Lodge Lands. I started out easy, then increased speed to more like a tempo run then started interspersing fartleks. I did a number of repeats then slowed down to an easy run for the finish. Felt good.
I had a running debate with myself about substituting my missed speedwork. It was tempting but I think at this point to put two hard workouts back to back is counterproductive.
Weight was 154 lb this morning. That was really discouraging. Six weeks to go is sort of a last chance to get some good training and nutrition in. Guess I will have to fall back on my ultra plan - no wheat or milk. This is a regime that I find really hard to stick to. When I do I feel much better. According to my allergy tests I am allergic to wheat and milk. Obviously I am not so allergic to it that I have visible attacks but it does affect my digestion. I see this change as more of a feeling 100% than a diet so not sure how my weight will be affected.
Will start tomorrow.
Wednesday, 6 July 2011
8:00 am and already 17 C
July 6, 2011 Wednesday 45 days to go
Today is going to be a scorcher! Went out for marathon pace run - 7:05/K for 45 minutes with 10 minute warmup and 5 minute cooldown. I played with cadence and lean (not bend) to control my pace. I tried to get my cadence consistent to 85 then control lean so I was running an average of 7:00/K. I discovered that if I didn't pay attention, I would slow down to about 7:14/K then just a bit of lean would take me back to 6:55/K. The trick was not to lean too much or I would go down to 6:15/K. This knowledge will probably come in handy towards the end of the marathon when I am really tired.
Weight: 152.5
Today is going to be a scorcher! Went out for marathon pace run - 7:05/K for 45 minutes with 10 minute warmup and 5 minute cooldown. I played with cadence and lean (not bend) to control my pace. I tried to get my cadence consistent to 85 then control lean so I was running an average of 7:00/K. I discovered that if I didn't pay attention, I would slow down to about 7:14/K then just a bit of lean would take me back to 6:55/K. The trick was not to lean too much or I would go down to 6:15/K. This knowledge will probably come in handy towards the end of the marathon when I am really tired.
Weight: 152.5
Tuesday, 5 July 2011
Hot and Sunny
July 5, 2011 Tuesday 46 days to go.
Summer finally found Campbell River and I waited until what felt like the hottest part of the day to do my 40 minutes easy. I timed my run to coincide with Becky's eye appointment so instead of sitting in a waiting room I was doing something constructive.Wow. It felt like the heat sucked all the energy out of me. I wore my new Newtons to start breaking them in and no knee braces. I kept thinking to myself, glad this next marathon is Iceland not Hawaii. The Honolulu marathon when it got hot was brutal.
Love the sun, but will run in the cool of the morning next time.
Food today: Weight: 153 lb
7:30 coffee with milk
8:30 boiled egg and Kavli crackers
10:30 1/2 a Vega bar
12:30 pork tenderloin on 3 Kavli crackers
5:30 rice pasta and turkey, vegetable casserole, carrots, cucumbers, 1 1/2 slices bread and butter, glass wine
Summer finally found Campbell River and I waited until what felt like the hottest part of the day to do my 40 minutes easy. I timed my run to coincide with Becky's eye appointment so instead of sitting in a waiting room I was doing something constructive.Wow. It felt like the heat sucked all the energy out of me. I wore my new Newtons to start breaking them in and no knee braces. I kept thinking to myself, glad this next marathon is Iceland not Hawaii. The Honolulu marathon when it got hot was brutal.
Love the sun, but will run in the cool of the morning next time.
Food today: Weight: 153 lb
7:30 coffee with milk
8:30 boiled egg and Kavli crackers
10:30 1/2 a Vega bar
12:30 pork tenderloin on 3 Kavli crackers
5:30 rice pasta and turkey, vegetable casserole, carrots, cucumbers, 1 1/2 slices bread and butter, glass wine
Monday, 4 July 2011
Treadmill
July 3, 2011 Sunday 48 days to go
Today is long run day - 2:45 is the goal. Dressed a little differently today. Wore my Newtons, my pink compression socks, my compression shorts and my kneebraces. Started out on the seawalk. Two minutes into the run, I knew this combination of compression wear and kneebraces was not going to work. Also there were rumblings of a similar incident to yesterday, so I hurried home. Changed to shorts and regular socks and headed of to Jen and Jerry's house to use the treadmill. If I could go only a few minutes without a gastrointestinal incident, I might as well run on their treadmill next to a bathroom.
Its been a long while since I ran for any length of time on a treadmill. I set up the DVD player with a dance movie, set the treadmill to 1% incline and started off. Using Jerry's conversion chart taped to the treadmill, tried to find a pace that would give me somewhere around 7:30 per kilometer. Was going along great then accidentally hit the safety cord and everything came to a stop. Once I started up again, all my information was wiped out. This became a trend for the run. If I added up all the minutes I think I did at least 2:45. I did a movie and a half. I didn't wear kneebraces and my knees were pretty good, but my feet were really tired at the end.
Weight: 152
Today is long run day - 2:45 is the goal. Dressed a little differently today. Wore my Newtons, my pink compression socks, my compression shorts and my kneebraces. Started out on the seawalk. Two minutes into the run, I knew this combination of compression wear and kneebraces was not going to work. Also there were rumblings of a similar incident to yesterday, so I hurried home. Changed to shorts and regular socks and headed of to Jen and Jerry's house to use the treadmill. If I could go only a few minutes without a gastrointestinal incident, I might as well run on their treadmill next to a bathroom.
Its been a long while since I ran for any length of time on a treadmill. I set up the DVD player with a dance movie, set the treadmill to 1% incline and started off. Using Jerry's conversion chart taped to the treadmill, tried to find a pace that would give me somewhere around 7:30 per kilometer. Was going along great then accidentally hit the safety cord and everything came to a stop. Once I started up again, all my information was wiped out. This became a trend for the run. If I added up all the minutes I think I did at least 2:45. I did a movie and a half. I didn't wear kneebraces and my knees were pretty good, but my feet were really tired at the end.
Weight: 152
Saturday, 2 July 2011
Too Embarrasing to Talk About
July 2, 2011 Saturday 7 weeks until race day!
One of the reasons I run the Seawalk is that it has a portapotty just after 1 K and another one just before 6 K. One of the reasons I run in the Beaver Lodge lands is that it is all bush.
I have a problem. After anywhere from 10 to 20 minutes of running I need a toilet/bush for a bowel movement.
I am sure other people have a similar problem as just before races I see the lineups to the bathroom and they can all just be going pee. But nobody ever talks about it and I haven't seen it addressed in running books. When I am racing I time my warmups to leave room for an extra trip to the bathroom before I race. The times I have had to deal with it during a marathon, I have been fortunate to find a portapotty or bush to hide in. Tonight was different. I was running along and suddenly there was no warning, then next - an explosion. It was awful!. Fortunately this was a training run, but what would one do if this happened during the marathon?
What is marathon protocol for emergency pitstops with no portapotties or bushes around? If anyone has answers I sure would like to hear them. Also, if anyone has suggestions about foods to avoid, or foods that help, I'm all ears. Enough of that. My 45 minute run got cut short to 15 minutes.
Food today: Weight: 153.5 lb
8:00 coffee with milk
9:00 oatmeal with blueberries, 2 strips bacon
12:00 beef stew
1:00 winetasting at Coastal Black Winery sampled 9 different wines
3:00 McDonalds Filet of Fish
6:00 Beef stew and beans
One of the reasons I run the Seawalk is that it has a portapotty just after 1 K and another one just before 6 K. One of the reasons I run in the Beaver Lodge lands is that it is all bush.
I have a problem. After anywhere from 10 to 20 minutes of running I need a toilet/bush for a bowel movement.
I am sure other people have a similar problem as just before races I see the lineups to the bathroom and they can all just be going pee. But nobody ever talks about it and I haven't seen it addressed in running books. When I am racing I time my warmups to leave room for an extra trip to the bathroom before I race. The times I have had to deal with it during a marathon, I have been fortunate to find a portapotty or bush to hide in. Tonight was different. I was running along and suddenly there was no warning, then next - an explosion. It was awful!. Fortunately this was a training run, but what would one do if this happened during the marathon?
What is marathon protocol for emergency pitstops with no portapotties or bushes around? If anyone has answers I sure would like to hear them. Also, if anyone has suggestions about foods to avoid, or foods that help, I'm all ears. Enough of that. My 45 minute run got cut short to 15 minutes.
Food today: Weight: 153.5 lb
8:00 coffee with milk
9:00 oatmeal with blueberries, 2 strips bacon
12:00 beef stew
1:00 winetasting at Coastal Black Winery sampled 9 different wines
3:00 McDonalds Filet of Fish
6:00 Beef stew and beans
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