avondale training journal, starting Dec. 2018 (comments welcome)

[avondale]

Congrats on the race! Looks like some beautiful scenery.

Thanks, Billy! It was quite pretty.

Congrats on a great race!

And more impressively, congrats on overcoming the adversity, both on and off the course.

Thanks, I appreciate it! Trying to keep it all in perspective.

Great job! I used to live in central PA. It brought back memories reading your race report.

Tnanks!

Yes, I bet. I grew up in western PA and never heard of this state park/forest, but it is quite large.

 

[avondale]

I edited my race report post to include the official finishing stats.

 

[avondale]

Week of Aug. 2 - 8, 2021

This was the fourteenth week of my training plan. This plan includes the following races:

• Crow Vineyard 5k, July 31, "C" race - done
  • Planning to run this very easy as part of my taper
• Allegheny Front Trail Race (I am doing the 14-miler), August 7, "A" race
• Cherry Blossom 10-Mile Run (I deferred my 2020 entry to 2021, and then the April 2021 race got postponed to September!), September 12, "C" race
  • Planning to run this in about 2 hours as an easy long run
• Virtual Boston Marathon, October 8/9/10, "B" race

On August 1, I learned that my mother fell the evening before and fractured her hip. She had surgery on August 2 to have three screws emplaced. I drove up to her area on August 3 in order to stay with her at home and help her out during the beginning of her recovery. Fortunately my sister lives next door to her and could also help. The surgery went very well, and her recovery went well throughout this week. But it made things be on a crazy schedule for all of us, really.

Monday after work: 45-min random incline walk on treadmill

Tuesday before breakfast:

• 30 min easy
  • T+D 117, 1% effect; T 61 F
  • time: 30:01
  • distance: 2.51 mi
  • average pace: 11:58
  • splits: 12:07, 11:46, 12:06
  • ave HR: 131 BPM - within my target range
  • elevation gain: 72 ft (uncorrected)
  • route: Sligo Creek Trail

Wednesday before breakfast:

• 15 min easy + 5 min M-tempo + 5 min easy + 5 min M-tempo + 10 min easy
  • T+D 107, 0.5% effect; T 54 F
  • time: 40:07
  • distance: 3.53 mi
  • average pace: 11:21
  • M-tempo splits: 10:10, 10:00
  • elevation gain: 33 ft (uncorrected)
  • route: Allegheny River Trail
  • comments: At home, this was supposed to be a tempo ramps workout. I didn't have good inclined paths for that where I was, so I went with tempo segments. I tried to get my HR to just about 160 BPM during these segments. My HR never registered that high, but my breathing seemed right for tempo.

Thursday

• Before breakfast:
  • 30 min easy + 4 strides
    • T+D 112, 1% effect; T 57 F
    • time: 30:01
    • distance: 2.63 mi
    • average pace: 11:24
    • splits: 11:31, 11:14, 11:28
    • ave HR: 129 BPM - within my target range
    • elevation gain: 20 ft (uncorrected)
    • route: Justus Trail
• Before dinner: 40 min walking

Friday mid-afternoon: 30 min walking

Saturday: RACE - see prior post at end of page 19

Sunday before breakfast: 40 min walking


Health

I haven't been able to do any of my PT for my neck/shoulders that lead to my headaches. I haven't had time. That's lead me to pretty back headaches since I arrived at my mother's. Sigh. I also haven't slept well. For the first couple of days, especially, my neck muscles would just spasm suddenly and really hurt. Probably a sign.

 

[avondale]

Week of Aug. 9 - 15, 2021

This was the fifteenth week of my training plan. This plan includes the following races:

• Crow Vineyard 5k, July 31, "C" race - done
  • Planning to run this very easy as part of my taper
• Allegheny Front Trail Race (I am doing the 14-miler), August 7, "A" race - done
• Cherry Blossom 10-Mile Run (I deferred my 2020 entry to 2021, and then the April 2021 race got postponed to September!), September 12, "C" race
  • Planning to run this in about 2 hours as an easy long run
• Virtual Boston Marathon, October 8/9/10, "B" race

On August 1, I learned that my mother fell the evening before and fractured her hip. She had surgery on August 2 to have three screws emplaced. I drove up to her area on August 3 in order to stay with her at home and help her out during the beginning of her recovery. Fortunately my sister lives next door to her and could also help. The surgery went very well, and her recovery went well throughout last week and this week. But it turned my usual schedule upside down.

This week was my recovery week after my race, so I did not do any running.

Monday before breakfast: 50 min walking outside

Tuesday before breakfast: 50 min walking hills outside

Wednesday before breakfast: 60 min walking outside

Thursday before breakfast: 60 min walking outside

Friday

• Before breakfast: 50 min walking hills outside
• Before dinner: 50 min pushing my Mom outside

Saturday before breakfast: 60 min walking outside

Sunday

• Before breakfast: 60 min walking outside
• Before dinner: 55 min pushing my Mom outside

Health

My headache is still pretty bad since I haven't been able to keep up with my PT exercises.

 

[avondale]

Week of Aug. 16-22, 2021

This was the sixteenth week of my training plan. This plan includes the following races:

• Crow Vineyard 5k, July 31, "C" race - done
  • Planning to run this very easy as part of my taper
• Allegheny Front Trail Race (I am doing the 14-miler), August 7, "A" race - done
• Cherry Blossom 10-Mile Run (I deferred my 2020 entry to 2021, and then the April 2021 race got postponed to September!), September 12, "C" race
  • Planning to run this in about 2 hours as an easy long run
• Virtual Boston Marathon, October 8/9/10, "B" race

For most of these week, I was still at my mother's house, helping her after her hip surgery. Fortunately, her recovery has been going really well. I drove home on Saturday.

Monday before breakfast:

• 40min easy
  • T+D 122, 1.5% effect; T 61 F
  • time: 40:06
  • distance: 3.43 mi
  • average pace: 11:42
  • splits: 11:45, 11:42, 11:40, 11:40
  • ave HR: 133 BPM - within my target range
  • elevation gain: 13 ft (uncorrected)
  • route: Allegheny River Trail
• 10min extra walking

Tuesday before breakfast: 60-min walk

Wednesday before breakfast:

• 40min easy
  • T+D 136, 3% effect; T 70 F; steady rain
  • time: 40:01
  • distance: 3.52 mi
  • average pace: 11:22
  • splits: 11:19, 11:35, 11:35, 10:34
  • ave HR: 137 BPM - within my target range
  • elevation gain: 30 ft (uncorrected)
  • route: Justus Trail
• 10min extra walking

Thursday before breakfast:

• 40min easy
  • T+D 137, 3% effect; T 70 F
  • time: 40:00
  • distance: 3.37 mi
  • average pace: 11:53
  • splits: 11:51, 11:50, 11:53, 12:08
  • ave HR: 135 BPM - within my target range
  • elevation gain: 7 ft (uncorrected)
  • route: Allegheny River Trail
• 10min extra walking

Friday

• Before breakfast: 40min walking
• Before dinner: 50min walking

Saturday before dinner:

• 50min easy on trail
  • T+D 146, 4% effect ; T 84 F
  • time: 50:04
  • distance: 3.68 mi
  • average pace: 13:37
  • splits: 12:47, 14:21, 13:45, 13:34
  • ave HR: 140 BPM - at the top of my target range
  • elevation gain: 108 ft (uncorrected)
  • route: Northwest Branch Trail

Sunday before dinner:

• 60min easy on trail
  • T+D 148, 4.5% effect ; T 79 F
  • time: 1:00:01
  • distance: 4.65 mi
  • average pace: 12:54
  • splits: 12:45, 12:16, 12:58, 14:00, 12:22
  • ave HR: 139 BPM - within my target range
  • elevation gain: 161 ft (uncorrected)
  • route: Valley Trail, Rock Creek National Park

Health

My headache continued to be bad this week. I did a few neck stretches, but definitely not my whole PT routine. Hopefully I'll be able to get back into it now that I'm home.

 

[avondale]

Week of Aug. 23 - 29, 2021

This was the seventeenth week of my training plan. This plan includes the following races:

• Crow Vineyard 5k, July 31, "C" race - done
  • Planning to run this very easy as part of my taper
• Allegheny Front Trail Race (I am doing the 14-miler), August 7, "A" race - done
• Cherry Blossom 10-Mile Run (I deferred my 2020 entry to 2021, and then the April 2021 race got postponed to September!), September 12, "C" race
  • Planning to run this in about 2 hours as an easy long run
• Virtual Boston Marathon, October 8/9/10, "B" race

Monday

• Before breakfast: legs and pull-ups workout
  • 2 x 10 glute bridges with 30 lb
  • 2 x 8 pull-ups, 2 unassisted
  • 2 x 10 dumbbell swings with 30 lb
  • 2 x 8 chin-ups, 2 unassisted
  • 2 x 10 each one-leg squat on bench
  • 2 x 8 close-grip pull-ups, 2 unassisted
  • 2 x 10 goblet squats with 30 lb
  • 2 x 12 superman to banana X
  • 20 each leg high step-up
• Before dinner:
  • 40 min easy
    • T+D 154, 5% effect ; T 90 F
    • time: 40:01
    • distance: 3.23 mi
    • average pace: 12:24
    • splits: 11:50, 12:29, 12:38, 13:27
    • ave HR: 140 BPM - at the top of my target range
    • elevation gain: 62 ft (uncorrected)
    • route: Sligo Creek Trail

Tuesday before dinner:

• 60 min easy on trail with tempo intervals (10 min easy + 4 x (5 min at tempo effort + 5 min recovery) + 10 min easy)
  • T+D 151, 5% effect ; T 90 F
  • time: 1:00:06
  • distance: 4.75 mi
  • average pace: 12:39
  • tempo interval splits: 10:19, 11:15, 11:04, 10:22
  • elevation gain: 112 ft (uncorrected)
  • route: Northwest Branch Trail

Wednesday

• Before breakfast: upper body workout
  • 2 x 10 decline push-ups with one leg raised
  • 2 x 8 pull-ups, 2 unassisted
  • 2 x 5 shoulder presses with 25 lb per arm
  • 2 x 10 military push-ups with one leg raised
  • 2 x 8 chin-ups, 2 unassisted
  • 2 x 10 triceps dips on bench with feet elevated
  • 2 x 10 wide push-ups with one leg raised
  • 2 x 8 close-grip pull-ups, 2 unassisted
  • 2 x 5 front raises with 12 lb per arm
  • 2 x 6 push-ups to side plank with hands on medicine balls
  • 2 x 5 each arm lawnmowers with 30 lb
  • 2 x 5 lateral raises with 12 lb per arm
• After dinner: 2-hr tennis singles match - I lost 6-2, 6-1

Thursday before dinner:

• 40 min easy
  • T+D 141, 3.5% effect; T 73 F
  • time: 40:05
  • distance: 3.3 mi
  • average pace: 12:08
  • splits: 12:09, 12:07, 12:07, 12:14
  • ave HR: 139 BPM - within my target range
  • elevation gain: 36 ft (uncorrected)
  • route: Rock Creek Trail

Friday after dinner: 45-min walk on treadmill

Saturday

• After breakfast: 2-hr tennis doubles practice
• Before dinner:
  • 80 min easy on trail
    • T+D 158, 6% effect ; T 88 F
    • time: 1:20:01
    • distance: 5.32 mi
    • average pace: 15:02
    • splits: 14:32, 14:44, 16:17, 15:07, 15:14, 12:42
    • ave HR: 146 BPM - above my target range
    • elevation gain: 243 ft (uncorrected)
    • route: Valley Trail, Rock Creek National Park
    • comments: the high T+D along with the fact that I had played tennis earlier made it impossible for me to keep my HR down, even with a lot of walking and very easy running. It was very frustrating.

Sunday before dinner:

• 150 min LR on trail
  • T+D 147 to start and 154 to end, 5.5% effect ; T 79 F
  • time: 2:45:18
  • distance: 10.0 mi
  • average pace: 16:32
  • splits: 15:41, 14:04, 14:49, 15:37, 15:13, 17:42, 19:22, 17:41, 17:42, 17:25
  • ave HR: 153 BPM - at the top end of m target range
  • elevation gain: 869 ft (uncorrected)
  • route: Seneca Greenway Trail
  • comments: This started out reasonably well, but I was definitely tired from the day before and the T+D was still quite high. But then in miles 6 - 7, I had to slow down while I found a place to, um, go. My HR was also staying too high, so I had to walk a lot more. When I hit 2.5 hr, I still had almost a mile to get back to my car, so I had to do some extra time.

Health

I've been able to get back into my PT stretches and exercises at home, and it's definitely been helping. The headache hasn't been quite as bad, but still definitely there and painful.

 

[avondale]

Week of Aug. 30 - Se[. 5, 2021

This was the seventeenth week of my training plan. This plan includes the following races:

• Crow Vineyard 5k, July 31, "C" race - done
  • Planning to run this very easy as part of my taper
• Allegheny Front Trail Race (I am doing the 14-miler), August 7, "A" race - done
• Cherry Blossom 10-Mile Run (I deferred my 2020 entry to 2021, and then the April 2021 race got postponed to September!), September 12, "C" race
  • Planning to run this in about 2 hours as an easy long run
• Virtual Boston Marathon, October 8/9/10, "B" race

Classes started at the university on Monday. We are all in person with masks indoors. The university made a really big push to get students, faculty, and staff vaccinated, and 97% of people are in fact fully vaccinated. There are still possible issues with the covid variants, but hopefully we won't get any big problems.

Being back on campus - and commuting - takes away time and flexibility in my running schedule, which is a bummer. When I can, I'm doing a short walk through our buildings.

The remnants of hurricane Ida came through on Wednesday and fortunately we didn't have any problems from it. Happily, it broke the high heat and humidity pattern.

Monday

• Before breakfast: foam rolling and stretching
• Before dinner: 45-min walk on the treadmill

Tuesday

• Before breakfast: legs and pull-ups workout
  • 2 x 11 glute bridges with 30 lb
  • 2 x 8 pull-ups, 2 unassisted
  • 2 x 11 dumbbell swings with 30 lb
  • 2 x 8 chin-ups, 2 unassisted
  • 2 x 11 each one-leg squat on bench
  • 2 x 8 close-grip pull-ups, 2 unassisted
  • 2 x 11 goblet squats with 30 lb
  • 2 x 14 superman to banana X
  • 20 each leg high step-up
• Before dinner:
  • 50 min easy
    • T+D 146, 4% effect ; T 81 F
    • time: 50:08
    • distance: 4.16 mi
    • average pace: 12:03
    • splits: 12:08, 12:25, 11:37, 11:47, 13:42
    • ave HR: 137 BPM - within my target range
    • elevation gain: 95 ft (uncorrected)
    • route: Sligo Creek Trail

Wednesday

• Before breakfast: core workout - only 1/2 of what I usually do for this
  • 20 starfish
  • 20 dead bug
  • 20 bird dog crunches
  • 20 isometric quad holds
  • 20 bicycles with hold
  • 5 hollow-body holds for 10 sec
  • 30 sec side plank, each side
  • 20 double leg lower/lift
• After work: 90-min walk on treadmill (raining and flash flooding from Ida)

Thursday

• Before breakfast: upper body workout
  • 2 x 11 decline push-ups with one leg raised
  • 2 x 8 pull-ups, 2 unassisted
  • 2 x 6 shoulder presses with 25 lb per arm
  • 2 x 11 military push-ups with one leg raised
  • 2 x 8 chin-ups, 2 unassisted
  • 2 x 11 triceps dips on bench with feet elevated
  • 2 x 11 wide push-ups with one leg raised
  • 2 x 8 close-grip pull-ups, 2 unassisted
  • 2 x 6 front raises with 12 lb per arm
  • 2 x 7 push-ups to side plank with hands on medicine balls
  • 2 x 6 each arm lawnmowers with 30 lb
  • 2 x 6 lateral raises with 12 lb per arm
• After work:
  • 70 min easy on trail with tempo intervals (10 min easy + 5 x (5 min at tempo effort + 5 min recovery) + 10 min easy)
    • T+D 124, 1.5% effect; T 77 F
    • time: 1:10:06
    • distance: 5.46 mi
    • average pace: 12:51
    • tempo interval splits: 11:11, 11:37, 10:53, 10:40, 10:09
    • elevation gain: 141 ft (uncorrected)
    • route: Northwest Branch Trail
    • comments: The T+D for this run was 27 degrees lower than for the equivalent run the week before! My tempo intervals weren't significantly faster, but my rest intervals were actually effective. My HR returned to an easy level, compared to last week where it did not and kept getting higher and higher. This workout felt really good.

Friday

• Before breakfast: foam rolling and stretching
• After work:
  • 50 min easy
    • T+D 126, 2% effect; T 75 F
    • time: 50:01
    • distance: 4.27 mi
    • average pace: 11:43
    • splits: 11:42, 11:45, 11:32, 11:55, 11:29
    • ave HR: 135 BPM - within my target range
    • elevation gain: 69 ft (uncorrected)
    • route: Rock Creek Trail

Saturday

• After breakfast: 2-hr tennis practice
• Before dinner:
  • 90 min easy on trail
    • T+D 132, 2.5% effect; T 79 F
    • time: 1:31:01
    • distance: 6.66 mi
    • average pace: 13:40
    • splits: 13:14, 12:52, 14:10, 17:21, 12:22, 12:54, 12:18
    • ave HR: 137 BPM - within my target range
    • elevation gain: 413 ft (uncorrected)
    • route: Valley Trail, Rock Creek National Park
    • comments: The split for mile 4 should be about 1 min/mi faster because I had to stop to get in my pack and forgot to pause.
    • comments: My right leg had a weird pain during mile 4, soon after my turn-around. The upper outside part of my shin, just below my knee, started to really hurt. It felt like it hurt when my knee was hinging and only hurt when I ran and not when I walked. I stopped and took some ibuprofen and walked a bit....and it went away after 5 - 10 minutes. It has not returned since. Who knows?
    • comments: I did this run at the same time of day and the same trail as the run on the previous Saturday, but the T+D for this run was 26 degrees lower! - what a huge difference! Last week, I couldn't keep my HR down, but this week it was such an easy and fun run! What I love about trail running!

Sunday afternoon:

• 180 min LR on trail
  • T+D 137 to start and 141 to end, 3.5% effect at end; T 70 F; it rained the whole time🌧
    
  • time: 3:00:01
  • distance: 12.28 mi
  • average pace: 14:40
  • splits: 14:13, 12:39, 14:34, 13:40, 14:28, 15:18, 15:44, 14:03, 14:57, 15:29, 14:44, 15:26, 17:20
  • ave HR: 149 BPM - within my target range
  • elevation gain: 738 ft (corrected)
  • route: Seneca Greenway Trail - different section than last week
  • comments: This run went so much better than last week - I think not only because of the lower T+D during this run, but also for the day before and those activities. I was definitely more worn out on the second half than the first half, but my paces didn't increase quite so much - I was still running a lot on the downhills. This was also a much more fun trail run than I have been slogging through with the high T+D, even in the rain.

Health

The headache continues. I am getting back to PT this week. It started on about Labor Day in 2018, so tomorrow is its 3rd birthday. Heh.

 

[avondale]

I realized that I hadn't remembered to log my food for my last two Sunday long runs. I do want to remember what I'm having so that if I have issues I can look for patterns.

Sunday, Aug. 29, 150-min LR

• Two 0.5-L flasks of water and 1.5 L water + 2 Nuun tablets; I finished the Nuun water and almost finished the plain water.
• 140-cal Goldfish, 100-cal Swedish Fish, 160-cal GU blocks; I ate these at 30 min, 60 min, 90 min, and 120 min (split the GU blocks into two servings)

I wasn't feeling the Goldfish so much and since I had finished the package, I decided to try Pretzel Crisps instead. I'm trying to find a salty food to go with the sweets.

Sunday, Sep. 5, 180-min LR

• Liquids: the same, but I finished everything. Not too early - right on target to complete the run. But that means that for a longer run I will have to watch out.
• 200-cal Pretzel Crisps (split into two servings), 100-cal Swedish Fish, 160-cal GU blocks (split into two servings); I ate these at 30, 60, 90, 120, and 150 minutes.
• I was getting the bloated, uncomfortable stomach/ab feeling that I got last summer a lot of times for long runs. For those runs, I was getting calories exclusively through Tailwind and sometimes Maurten and no "real" food, so if this is also from eating/drinking, it seems to not be food-specific.

 

[avondale]

Cherry Blossom 10-Mile Run - Race Report

I had gotten an entry to this race for April 2020 through the lottery. When it was cancelled, we had the option to defer to 2021 - note: deferral meant that we would have a guaranteed entry, but we would still have to pay the registration fee. Then when April 2021 came around, it was postponed to September. I decided that I would just run it in September even though the cherry trees wouldn't be blooming.

Because of the timing of this race in my training plan, I decided to use the race as a long run during my cut-back week. So I wouldn't be racing it, and I could just enjoy the day.

Fortunately it was a beautiful day. Sunny, dry, and reasonably cool. The T+D was 125 to start and 131 to finish. There was a nice breeze on the bridges and on the Haines Point portion of the course.

We were required to wear masks, even outside, until we crossed the start line and then put them on when we crossed the finish line.

This is usually a pretty big race, and so there were wave starts. The waves started exactly on time - I was in the penultimate wave and started at 7:45am.

I planned to run this race at my LR effort (or easier), which means a HR of 153 BPM or below. I did this very well, starting off at a pace around 11:50 min/mi. My HR stayed in the 130s for quite awhile. By about the middle of the race, I picked up the pace to 11:15 - 11:30 and my HR did go up. I tried a mile closer to 11:00 and my HR started to go too high too early, so I pulled back a bit. In the last mile, I pushed hard and got a 10:30 for it.

My legs and feet are definitely not used to the pavement pounding, since I've been running trails for my long runs. It was also different having no stops or significant pace variations like I would have had on a trail. But it did support my hope that training on trails will translate reasonably well to road races.

My official finish time was 1:54:24, with an average pace of 11:27. My placement was quite poor since I did not race the event.

Afterward, I picked up my medal and headed home.

The race was extremely well organized from start to finish. There were a lot of little things that were thoughtful. Extra masks were being offered at the finish line. Aid stations (which I didn't use) were well-marked and plentiful. There were volunteers (? maybe paid) waiting with garbage bags and grabbers to keep any litter picked up. Lots of port-a-potties.

This is a race that draws elite runners. I didn't recognize any of the male runners, but Jenny Simpson (2nd place) and Sara Hall (6th place) ran today.

It was a fun, no-pressure experience. With the lovely day, I could take in the scenery and just enjoy it. But it did remind me about how boring road races and running can be...so much pavement. I will be happy to get back to the trails.

 

[avondale]

Week of Sep. 6 - 12, 2021

This was the eighteenth week of my training plan. This plan includes the following races:

• Crow Vineyard 5k, July 31, "C" race - done
  • Planning to run this very easy as part of my taper
• Allegheny Front Trail Race (I am doing the 14-miler), August 7, "A" race - done
• Cherry Blossom 10-Mile Run (I deferred my 2020 entry to 2021, and then the April 2021 race got postponed to September!), September 12, "C" race - done
  • Planning to run this in about 2 hours as an easy long run
• Virtual Boston Marathon, October 8/9/10, "B" race

Monday afternoon: 8-mile hike with my husband

Tuesday after work:

• 50 min easy
  • T+D 137, 3% effect; T 84 F
  • time: 50:02
  • distance: 4.26 mi
  • average pace: 11:46
  • splits: 12:08, 11:57, 11:25, 11:21, 12:29
  • ave HR: 135 BPM - within my target range
  • elevation gain: 115 ft (uncorrected)
  • route: Sligo Creek Trail

Wednesday evening: 2-hr tennis round-robin play

Thursday

• Before breakfast: foam rolling and stretching
• After work:
  • 50 min easy on trail with tempo intervals (10 min easy + 3 x (5 min at tempo effort + 5 min recovery) + 10 min easy)
    • T+D 135, 2.5% effect; T 77 F
    • time: 50:06
    • distance: 4.01 mi
    • average pace: 12:29
    • tempo interval splits: 10:36, 10:34, 10:05
    • elevation gain: 128 ft (uncorrected)
    • route: Northwest Branch Trail

Friday after work:

• 50 min easy
  • T+D 120, 1% effect; T 75 F
  • time: 50:01
  • distance: 4.28 mi
  • average pace: 11:40
  • splits: 11:49, 11:46, 11:32, 11:35, 11:38
  • ave HR: 137 BPM - within my target range
  • elevation gain: 56 ft (uncorrected)
  • route: Rock Creek Trail

Saturday

• Morning: 2-hr tennis doubles practice
• Before dinner:
  • 70 min easy on trail
    • T+D 132, 2.5% effect; T 79 F
    • time: 1:10:01
    • distance: 5.52 mi
    • average pace: 12:42
    • splits: 12:45, 12:36, 13:50, 12:03, 12:36, 12:02
    • ave HR: 136 BPM - within my target range
    • elevation gain: 240 ft (uncorrected)
    • route: Valley Trail, Rock Creek National Park
    • comments: took 1.5L of water with Nuun

Sunday morning:

• 120 min LR - Cherry Blossom 10-Mile Run
  • T+D 131, 2.5% effect; T 66 F
  • time: 1:54:24
  • distance 10.1 mi
  • average pace: 11:20
  • splits: 11:45, 11:51, 11:31, 11:47, 11:13, 11:09, 11:03, 11:28, 11:22, 10:30, 8:22
  • ave HR: 145 BPM - within my target range
  • elevation gain: 285 ft (uncorrected)
  • comments: I ate 200 cal of Pretzel Crisps and 100 cal of Swedish Fish. I took 1.5L of water with Nuun.
  • comments: A more complete race report is in the prior post.

Health

I had a PT session, which I think helped the headache. They are still happening but not quite so bad overall.

 

[OldSlowGoofyGuy]

I was in the penultimate wave...

penultimate +1! (or maybe -1 to be literal). Congrats on a successful day!

 

[avondale]

penultimate +1! (or maybe -1 to be literal). Congrats on a successful day!

My husband loves to use "antepenultimate". Not a common word in conversation...

 

[avondale]

Week of Sep. 13 - 19, 2021

This was the nineteenth week of my training plan. This plan includes the following races:

• Crow Vineyard 5k, July 31, "C" race - done
  • Planning to run this very easy as part of my taper
• Allegheny Front Trail Race (I am doing the 14-miler), August 7, "A" race - done
• Cherry Blossom 10-Mile Run (I deferred my 2020 entry to 2021, and then the April 2021 race got postponed to September!), September 12, "C" race - done
  • Planning to run this in about 2 hours as an easy long run
• Virtual Boston Marathon, October 8/9/10, "B" race

Monday before dinner: 90-min walk on treadmill

Tuesday

• Before breakfast: legs and pull-ups workout
  • 2 x 11 glute bridges with 30 lb
  • 2 x 8 pull-ups, 2 unassisted
  • 2 x 10 each leg hamstring curls with band
  • 2 x 8 chin-ups, 2 unassisted
  • 2 x 11 each one-leg squat on bench
  • 2 x 8 close-grip pull-ups, 2 unassisted
  • 2 x 11 goblet squats with 30 lb
  • 2 x 14 superman to banana X
  • 20 each leg high step-up
• After work:
  • 40 min easy
    • T+D 150, 4.5% effect ; T 84 F
    • time: 40:01
    • distance: 3.39 mi
    • average pace: 11:49
    • splits: 11:57, 11:58, 11:25, 12:05
    • ave HR: 136 BPM - within my target range
    • elevation gain: 131 ft (uncorrected)
    • route: Sligo Creek Trail
    • comments: I was happy with my pace and average HR on this run, given the high T+D.

Wednesday after work: 45-min walk on the treadmill

Thursday

• Before breakfast: upper body workout
  • 2 x 11 decline push-ups with one leg raised
  • 2 x 8 pull-ups, 2 unassisted
  • 2 x 6 shoulder presses with 25 lb per arm
  • 2 x 11 military push-ups with one leg raised
  • 2 x 8 chin-ups, 2 unassisted
  • 2 x 11 triceps dips on bench with feet elevated
  • 2 x 11 wide push-ups with one leg raised
  • 2 x 8 close-grip pull-ups, 2 unassisted
  • 2 x 6 front raises with 12 lb per arm
  • 2 x 7 push-ups to side plank with hands on medicine balls
  • 2 x 6 each arm lawnmowers with 30 lb
  • 2 x 6 lateral raises with 12 lb per arm
• After work:
  • 10 min easy + 4 x (3 min hard + 2 min recovery) + 10 min easy
    • T+D 145, 4% effect ; T 73 F; rained the whole time
    • time: 40:06
    • distance: 3.57 mi
    • average pace: 11:13
    • hard splits: 9:30, 9:09, 8:58, 8:56
    • elevation gain: 66 ft (uncorrected)
    • route: Rock Creek Trail
    • comments: I had to modify my two other weekday planned runs because of life issues. I have recently been going tempo intervals on trails, but here I did shorter ones on pavement. I had no idea what paces I would get for the effort, but I was happy with those.

Friday

• Before breakfast: core workout
  • 20 starfish
  • 20 dead bug
  • 20 bird dog crunches
  • 20 isometric quad holds
  • 20 bicycles with hold
  • 5 hollow-body holds for 10 sec
  • 30 sec side plank, each side
  • 20 double leg lower/lift
• After work:
  • 70 min easy on trail
    • T+D 146, 4% effect ; T 79 F
    • time: 1:10:01
    • distance: 5.25 mi
    • average pace: 13:21
    • splits: 12:53, 13:30, 13:54, 12:59, 13:21, 13:44
    • ave HR: 139 BPM - within my target range
    • elevation gain: 249 ft (uncorrected)
    • route: Northwest Branch Trail

Saturday

• After breakfast: 2-hr tennis practice
• Before dinner:
  • 90 min easy on trail
    • T+D 154, 5% effect ; 84 F
    • time: 1:30:01
    • distance: 6.55 mi
    • average pace: 13:45
    • splits: 12:16, 13:18, 13:22, 13:23, 13:46, 14:45, 13:08
    • ave HR: 141 BPM - just above my target range
    • elevation gain: 351 ft (uncorrected)
    • route: Valley Trail, Rock Creek National Park
    • comments: It was so incredibly humid! During the second half of the run, I really had to slow down to keep my HR down.
    • comments: Took 1.5 L water and drank about half.

Sunday afternoon:

• 220 min LR on trail - FAIL
  • T+D 140, 4% effect; 75 F
  • route: Seneca Bluffs Trail
  • I was so psyched up for this run - I really wanted to have my second-longest trail run ever. I was ready and the run was going smoothly for the first 30 minutes..and then I sprained my left ankle! This is the one that I sprained twice in July. As far as I can tell, I didn't step badly or anything - it just rolled over. GRRRRRRR. So frustrating to have the run end so fast! More comments below.

This sprain was extra frustrating because it kept me from completing my peak LR on my peak training week for the virtual Boston Marathon, which I plan to run on Oct. 10. I am not sure if I should try to make up for it a bit by making my LR next week a little longer. My previous longest training run in this cycle was 180 minutes and it was two weeks before, which was 5 weeks before race day.

I will do the rest of my runs before Oct. 10 on pavement, so there should be no risk of re-spraining the ankle - it really has only happened on non-paved surfaces. It's going to be mentally difficult, because I really love the trail runs.

I should probably also get the ankle looked at. It had been two months since the last sprain. I thought it was mostly healed. It was tender to tilt the foot to stretch that area, but it had good range of motion and the tenderness lasted for a really long time on my right ankle when I'd previously sprained it (not by running).

Health

I had an additional PT session. This is apparently going to be the last one for awhile because my authorization for the remaining four sessions ran out while I was away visiting my mother. They are asking to get the authorization extended, but it's been a week and I haven't heard anything yet. I've been really trying to get myself back in the habit of doing the exercises at home, but I've been doing that for some 6 months now and it's getting old.

I saw my neurologist on Thursday. He thought I should try keeping up with the PT at home for a few months (I admitted that I hadn't done it while at my mother's house in August) and did not change anything about my meds. So I feel like this is going nowhere, but I've been feeling like that for awhile. The headaches have been a bit better when I get a few days in a row with PT, but they definitely aren't gone.

 

[DopeyBadger]

Ugh, that darn ankle. Here's hoping it doesn't end up being anything long term.

 

[avondale]

Ugh, that darn ankle. Here's hoping it doesn't end up being anything long term.

Yes, it had really been doing just fine. Lots of trail running, tennis, etc. Then there it goes.

 

[garneska]

I wanted to say i was so bummed when i read you sprained it again on the other thread. i was like "dang it, you need to stop that."

 

[avondale]

I wanted to say i was so bummed when i read you sprained it again on the other thread. i was like "dang it, you need to stop that."

Hopefully my ankle will listen to all of you!

I will be trying an easy run on a paved path later today. I will stick with all paved until virtual Boston. (Which is going to be mentally painful.) And then I ordered a rather hefty ankle brace...we'll see if it fits, if I can tolerate it, and how it does.

 

[garneska]

My knee has been bothering me for two weeks now. I have an appointment for therapy on Monday.

 

[avondale]

My knee has been bothering me for two weeks now. I have an appointment for therapy on Monday.

Good luck with it!

 

[avondale]

Week of Sep. 20 - 26, 2021

This was the twentienth week of my training plan. This plan includes the following races:

• Crow Vineyard 5k, July 31, "C" race - done
  • Planning to run this very easy as part of my taper
• Allegheny Front Trail Race (I am doing the 14-miler), August 7, "A" race - done
• Cherry Blossom 10-Mile Run (I deferred my 2020 entry to 2021, and then the April 2021 race got postponed to September!), September 12, "C" race - done
  • Planning to run this in about 2 hours as an easy long run
• Virtual Boston Marathon, October 8/9/10, "B" race

I had to adapt things a bit this week because of my sprained ankle on Sep. 19. Unfortunately I think I did really do a number on the ankle, but like my previous experiences, it is only painful when the ankle is flexed "out" and "in". I am going to run on all paved surfaces until my virtual Boston Marathon, which will essentially eliminate that flexion while running. I dropped one of the mid-week runs this week.

Monday

• Before breakfast: foam rolling and stretching
• After work: 90-min walk on treadmill (wearing neoprene ankle brace)

Tuesday

• Before breakfast: upper body workout
  • 2 x 11 decline push-ups with one leg raised
  • 2 x 8 pull-ups, 2 unassisted
  • 2 x 6 shoulder presses with 25 lb per arm
  • 2 x 11 military push-ups with one leg raised
  • 2 x 8 chin-ups, 2 unassisted
  • 2 x 11 triceps dips on bench with feet elevated
  • 2 x 11 wide push-ups with one leg raised
  • 2 x 8 close-grip pull-ups, 2 unassisted
  • 2 x 6 front raises with 12 lb per arm
  • 2 x 7 push-ups to side plank with hands on medicine balls
  • 2 x 6 each arm lawnmowers with 30 lb
  • 2 x 6 lateral raises with 12 lb per arm
• After work: 90-min walk on treadmill (with neoprene ankle brace)

Wednesday

• Before breakfast: core workout
  • 20 starfish
  • 20 dead bug
  • 20 bird dog crunches
  • 20 isometric quad holds
  • 20 bicycles with hold
  • 5 hollow-body holds for 10 sec
  • 30 sec side plank, each side
  • 20 double leg lower/lift
• After work:
  • 50 min easy
    • T+D 142, 3.5% effect; T 72 F; rained steadily almost the whole time
    • time: 50:01
    • distance: 4.17 mi
    • average pace: 11:59
    • splits: 12:07, 12:11, 11:31, 11:58, 13:04
    • ave HR: 137 BPM - within my target range
    • elevation gain: 217 ft (uncorrected)
    • route: Sligo Creek Trail
    • comments: I wore my neoprene ankle brace.

Thursday

• Before breakfast: foam rolling and stretching
• After work:
  • 50 min easy
    • T+D 125, 1.5% effect; T 70 F
    • time: 50:09
    • distance: 4.22 mi
    • average pace: 11:53
    • splits: 11:48, 12:03, 11:44 11:59, 11:36
    • ave HR: 138 BPM - within my target range
    • elevation gain: 66 ft (uncorrected)
    • route: Rock Creek Trail
    • comments: I wore my neoprene ankle brace.

Friday after dinner: 90-min walk on treadmill

Saturday

• After breakfast: 2-hr tennis doubles practice - I wore my neoprene ankle brace, and this is where I have felt the bum ankle the most with all the lateral movement in tennis.
• Before running: foam rolling and stretching
• Before dinner:
  • 90 min easy
    • T+D 122, 1.5% effect, T 73 F
    • time: 1:30:04
    • distance: 7.4 mi
    • average pace: 12:10
    • splits: 11:34, 11:56, 11:54, 11:58, 12:26, 12:15, 12:46, 13:12
    • ave HR: 139 BPM - within my target range
    • elevation gain: 296 ft (corrected) - this is all in the second half, since the route is all downhill outbound and all uphill inbound
    • route: Sligo Creek Trail
    • comments: I wore my neoprene ankle brace. I carried 1.5 L of water and drank over half of it.

Sunday before dinner:

• 150 min LR
  • T+D 115, 1% effect; T 73 F
  • time: 2:30:01
  • distance: 12.6 mi
  • average pace: 11:55
  • splits: 11:38, 11:53, 11:50, 11:38, 11:55, 12:02, 11:51, 12:15, 12:03, 11:54, 11:56, 11:54, 12:05
  • ave HR: 148 BPM - within my target range
  • elevation gain: 451 ft (corrected)
  • route: Rock Creek Trail
  • comments: I wore my neoprene ankle brace.
  • comments: My definition of "LR" pace here is by effort - I wanted to keep my effort level at a HR of 153 BPM or lower. I actually started out slightly above 140 BPM so I thought I was going to be in trouble, but fortunately my HR didn't rise too much to get me out of my range.
  • comments: I ate about 100 cal of Stacy's Pita Chips, about 100 cal of Swedish Fish, and 160 cal of GU Chews over the course of the run. I brought 1.5 L of water with two Nuun tablets, which I essentially finished. I brought 1L of plain water, which I drank about half of.

Now I am in a pretty steep taper with a target date of Oct. 10 for the virtual marathon. I miss running trails already, but I don't want to take any chances with my ankle.


Health

My insurance authorized more PT visits. I am getting going on those. Inexplicably, my headache hasn't been so bad this weekend or Friday. Maybe I am finally getting some sort of breakthrough?