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

[striker1064]

Great job!

 

[WillRunForPizza]

Congrats! Sounds like an awesome race - and you really did pick up a lot of mud!!

 

[garneska]

Fantastic job. I wish i could love trail running as much as you do. I also wish i lived closer to good trails to run on. It is so easy to just step outside and run in the park.

 

[Baloo in MI]

Lots of mud! Looks like a great race. Awesome job!

 

[DopeyBadger]

Way to go!

 

[avondale]

Congratulations!

Thanks!

Great job!

Thank you!

Simply amazing!

Thanks so much!

You trail runners amaze me! Congrats on a great effort!

Ooo, I rarely amaze anyone! Thanks!

Great job!

Many thanks!

Congrats! Sounds like an awesome race - and you really did pick up a lot of mud!!

Thanks a bunch! It took awhile in the shower to get all that dried mud off!

Fantastic job. I wish i could love trail running as much as you do. I also wish i lived closer to good trails to run on. It is so easy to just step outside and run in the park.

Thanks! I'm very lucky to have a lot of trails near me to train on. But when it gets dark so early in the winter, even that doesn't do much.

Lots of mud! Looks like a great race. Awesome job!

Thank you!

Way to go!

Thanks so much!

 

[avondale]

Week of Dec. 5 - 11, 2022

This was my first off week after my race - I planned to take two weeks off from running. This is partly for physical recovery and partly for the mental break. Usually by the time I'm done with this break, I am looking forward to getting out to run again.

This doesn't mean that I took it easy this week. As it turns out, I joined a team challenge with some Garmin friends and so I had to put in some serious walking miles to help the team. (I could have done running miles, but I did not consider that to be an option.) What I hadn't really thought about was that my work was going to be SO BUSY this week that I really ran ragged by the end of the week.

Fortunately, I was not very sore from the race. My left knee felt very stiff and "full" inside for a little over a week, but that passed.

Monday

• At work: walking (for the challenge) - 0.48 mi
• After dinner: walking on treadmill
  • time: 43:24 min
  • distance: 2.45 mi
  • average pace: 17:43
  • incline: 0%
• After that: 2-hr tennis doubles round-robin - I put this in as a "run" on my Garmin and got only 0.56 mi because the GPS wasn't really getting signal

Tuesday

• Before breakfast: foam rolling and stretching
• At work: walking - 0.36 mi
• After dinner: walking on treadmill
  • time: 2:16:33
  • distance; 8.38 mi
  • average pace: 16:18
  • incline: 0%
  • comments: watched Star Wars Episode II: Attack of the Clones

Wednesday

• Before breakfast: core workout
  • 1 60-sec plank
  • 20 starfish
  • 20 dead bugs
  • 20 slo-mo mountain climbers
  • 20 each side flutter kicks
  • 20 bicycle crunches with hold
  • 5 10-sec hollow-body holds
  • 2 30-sec side planks
  • 20 double leg lift/lowers
  • 20 each side running high knees
• At work: walking - 0.33 mi
• Before dinner: walking at the track
  • time: 1:40:42
  • distance: 6.23 mi
  • average pace: 16:09
  • comments: For the challenge, everyone on the team had to do a 10k outside today. I was wondering why this was "fun" while walking it out on the track in the dark.
• After that: walking on treadmill
  • time: 18:41
  • distance: 1.05 mi
  • average pace: 17:48
  • incline: 0%

Thursday

• Before breakfast: Workout 2
  • 3 x 5 each leg one-leg squats on bench with 20-lb vest
  • 3 x 5 each arm one-arm rows on bench with 30 lb
  • 3 x 5 wide push-ups with 20-lb vest
  • 3 x 5 each leg hamstring curls with 13-lb band
  • 3 x 5 parallel-bar dips
• At work: walking - 0.46 mi
• After dinner: walking on treadmill
  • time: 1:01:07
  • distance: 3.7 mi
  • average pace: 16:31
  • incline: 0%
• After that: 2-hr tennis doubles match - my partner and I won 5-7, 6-2, 1-0 (as running, I got 1.71 mi - this is what I get with GPS)

Friday

• At work: walking - 0.54
• After dinner: walking on treadmill
  • time: 2:09:06
  • distance: 7.75 mi
  • average pace: 16:39
  • incline: 0%

Saturday

• Before lunch: walking on treadmill
  • time: 3:00:46
  • distance: 10.39
  • average pace: 17:24
  • incline: 0%
  • comments: Everyone on the team had to get 10 miles in one activity today.
  • comments: watched Star Wars Episode III: Revenge of the Sith
• Before dinner: 2-hr tennis doubles match - my partner and I lost 6-4, 7-5 (as running, I got 1.83 mi)

Sunday

• Before lunch: walking on treadmill
  • time: 2:53:56
  • distance: 10.05 mi
  • average pace; 17:18
  • incline: 0%
  • comments: watched Star Wars: Rogue One
• Before dinner: 2-hr tennis doubles match - my partner and I lost 6-4, 4-6, 1-0 (as running, I got 1.27 mi)

Health

The headaches have continued, about the same ups and downs.

 

[WillRunForPizza]

Wow! That's a lot of activity for the week after a big race!

 

[avondale]

Week of Dec. 12 - 18, 2022

This was my second off week after my race - I planned to take two weeks off from running. This is partly for physical recovery and partly for the mental break. Usually by the time I'm done with this break, I am looking forward to getting out to run again.

Fortunately things got a BIT quieter at work. The semester is wrapping up, but my final exam was on Saturday, and then my TAs and I had grading after that. That's always a tiring day.

Monday after work: walking on treadmill

• time: 1:27:47
• distance 4.97 mi
• average pace: 17:40
• incline: 4%
• comments: Last week, I needed to rack up as many miles as I could, so I didn't do an incline. This week, my walking is more aimed toward helping with trail fitness, so the incline is back.

Tuesday

• Before breakfast: foam rolling and stretching
• After work: walking on treadmill
  • time: 1:26:47
  • distance: 5.01 mi
  • average pace: 17:19
  • incline: 4%

Wednesday

• Before breakfast: core workout
  • 1 60-sec plank
  • 20 starfish
  • 20 dead bugs
  • 20 slo-mo mountain climbers
  • 20 each side flutter kicks
  • 20 bicycle crunches with hold
  • 5 10-sec hollow-body holds
  • 2 30-sec side planks
  • 20 double leg lift/lowers
  • 20 each side running high knees
• After dinner: 2-hr tennis doubles match - my partner and I lost 6-4, 6-3.

Thursday

• Before breakfast; Workout 3
  • 3 x 5 goblet squats with 20-lb vest + 50 lb
  • 3 x 1 unassisted chin-ups
  • 3 x 5 lat pull-downs with chin-up grip with 42-lb bands
  • 3 x 2 each side push-ups into side planks with hands on medicine balls and 20-lb vest
  • 3 x 5 hamstring slider curls with 10 lb
  • 3 x 5 Arnold presses with 20 lb each arm
• After work: walking on treadmill
  • time: 1:26:58
  • distance: 5.1 mi
  • average pace: 17:03
  • incline: 4%

Friday

• Before breakfast: stretching
• After dinner: walking on treadmill
  • time: 1:27:00
  • distance: 5.2 mi
  • average pace: 16:44
  • incline: 4%

Saturday after dinner (and exam and grading!): walking on treadmill

• time: 43:04
• distance: 2.49 mi
• average pace: 17:18
• incline: 4%

Sunday

• Before lunch: walking on treadmill
  • time: 1:26:13
  • distance: 5.28 mi
  • average pace: 16:20
  • incline: 4%
• Before dinner: 2-hr tennis doubles match - my partner and I won 6-4, 4-6, 1-0!

Health

Headache is about the same. I have an appointment with the pain management group for Wednesday to try the neck injection to anesthetize the facet nerves. It didn't work last time, but he is hopeful that a different entry point will give better access. It's not a fun procedure, but fingers crossed!

 

[avondale]

Wow! That's a lot of activity for the week after a big race!

Yeah, maybe not the best decision, but it worked out ok.

 

[avondale]

Week of Dec. 19 - 25, 2022

This was my first week running again after taking two weeks off from running after my race. As I hoped, I was eager to get back to running...although the weather this week did its best to discourage me.

I've started an 18-week training plan that tentatively has the Hurt the Dirt Trail Marathon on April 22 as my next goal race. I picked this race because it's in Grand Rapids, MI, which should still be pretty cool at that time of year. Secondarily, it's also relatively low on elevation gain. I'm planning to do my first 50k trail race in Nov/Dec, so I wanted a distance to transition from 30k to 50k. So marathon it is!

For holiday travels, we drove up to Michigan on Dec. 24 to my father-in-law's. Then we drove to my mother's in Pennsylvania on Dec. 28 and back home on Jan. 1.

Monday

• Before breakfast: foam rolling and stretching
• In evening: 2-hr tennis doubles round-robin

Tuesday

• Before breakfast:
  • core workout
    • 20 starfish
    • 20 dead bug
    • 20 slo-mo mountain climbers
    • 20 each side flutter kicks
    • 20 bicycle crunch with hold
    • 5 10-sec hollow-body holds
    • 2 30-sec side planks
    • 20 double leg lift/lowers
    • 20 each side running high knees
  • foam rolling and stretching
• After work:
  • 50 min easy
    • T+D 61, no effect, T 41 F
    • time: 50:00
    • distance: 4.21 mi
    • average pace: 11:52
    • splits: 11:46, 12:23, 11:39, 11:36, 12:16
    • ave HR: 138 BPM - within my target range
    • elevation gain: 127 ft (corrected)
    • route: Sligo Creek Trail
    • comments: I did this before sunset, which was nice. It was good to get back to running.

Wednesday before dinner:

• 50 min easy
  • T+D 66, no effect, T 45 F
  • time: 50:01
  • distance: 4.42 mi
  • average pace: 11:19
  • splits: 11:12, 11:37, 11:11, 11:25, 11:03
  • ave HR: 139 BPM - within my target range
  • elevation gain: 134 ft (corrected)
  • route: Rock Creek Trail

Thursday before dinner: walking on treadmill

• time: 1:26:41
• distance: 5.09 mi
• average pace: 17:02
• incline: 4%
• comments: It was pouring buckets and in the 40s F, so I did not run.

Friday afternoon:

• 50 min easy
  • T+D 16, no effect, T 21 F, WC 2 F, very windy
  • time: 50:01
  • distance: 4.32 mi
  • average pace: 11:35
  • splits: 11:24, 12:02, 11:32, 11:21, 11:46
  • ave HR: 137 BPM - within my target range
  • elevation gain: 128 ft (corrected)
  • route: Sligo Creek Trail
  • comments: The pouring rain in the morning had turned into snow and the temperature plummeted, so I had some concerns that the pavement might be really icy, but fortunately it was not.
  • comments: First run with my new Garmin Epix (Gen 2)!
  • 

Saturday before breakfast: walking on treadmill

• time: 1:14:16
• distance: 4.58 mi
• average pace: 16:16
• incline: 0%
• comments: We were leaving at 8:00am to drive to my FIL's, so I got up at 4:45am to do this walk and get my steps in for the day. I've got a 950+ day streak of at least 10,000 steps, so I'm not breaking that! The weather was much too cold and windy and possibly icy to do a run outside.

Sunday: Grosse Pointe, MI had gotten too much snow the prior two days and it wasn't cleared at all, so I couldn't run. I did two walks to get my steps.

• Walk 1
  • time: 25:20
  • distance: 1.02 mi
  • average pace: 24:53
  • temperature: 14 F
  • 
• Walk 2
  • time: 28:41
  • distance: 1.33 mi
  • average pace: 21:38
  • temperature: 16 F

Health

I had a second temporary medial branch block done by the pain management group on Wednesday. The doctor did this through the left and right sides of my neck (the previous was from the back) with the thought that perhaps the previous approach couldn't quite access the nerves causing the pain. For whatever reason, the procedure wasn't quite as uncomfortable this time. It seems like the procedure may have decreased my headache pain a bit. Coincidence? We'll see what the doctor thinks in my follow-up appointment.

 

[avondale]

Week of Dec. 26, 2022 - Jan. 1, 2023

This was my second week of an 18-week training plan that tentatively has the Hurt the Dirt Trail Marathon on April 22 as my next goal race. I picked this race because it's in Grand Rapids, MI, which should still be pretty cool at that time of year. Secondarily, it's also relatively low on elevation gain. I'm planning to do my first 50k trail race in Nov/Dec, so I wanted a distance to transition from 30k to 50k. So marathon it is!

For holiday travels, we drove up to Michigan on Dec. 24 to my father-in-law's. Then we drove to my mother's in Pennsylvania on Dec. 28 and back home on Jan. 1.

Monday

• 60 min easy
  • T+D 19, no effect, T 19 F, WC 8 F, windy
  • time: 1:00:00
  • distance: 4.68 mi
  • average pace: 12:49
  • splits: 12:38, 13:01, 12:51, 12:55, 12:37
  • ave HR: 142 BPM - above my target range
  • elevation gain: 43 ft (corrected)
  • route: Lake Shore Rd, Grosse Pointe
  • comments: Many sections of the sidewalk weren't cleared yet, so even with my microspikes, it was very slow going.
  • comments: This run was really supposed to be done two days earlier, on Saturday.
  • 

Tuesday

• 70 min LR
  • T+D 43, no effect, T 27 F, WC 14 F, windy
  • time: 1:10:00
  • distance: 5.72 mi
  • average pace: 12:15
  • splits: 12:04, 12:25, 12:16, 12:16, 12:20 12:05
  • ave HR: 140 BP - below my target range
  • elevation gain: 54 ft (corrected)
  • route: Grosse Pointe Blvd to Kercheval Ave, Grosse Pointe
  • comments: Still a lot of uncleared snow - that, plus the microspikes, slowed me down.
  • comments: This run was really supposed to be done two days earlier, on Sunday.

Wednesday

• 50 min easy
  • T+D 56, no effect, T 32 F, WC 19 F
  • time: 50:01
  • distance: 4.09 mi
  • average pace: 12:14
  • splits: 12:25, 12:43, 11:45, 12:04, 11:47
  • ave HR: 135 BPM - within my target range
  • elevation gain: 40 ft (corrected)
  • route: Lake Shore Rd, Grosse Pointe
  • comments: Still a lot of uncleared snow - that, plus the microspikes, slowed me down.
  • 

Thursday

• 60 min easy
  • T+D 62, no effect, T 39 F, WC 32 F
  • time: 1:00:00
  • distance: 5.15 mi
  • average pace: 11:39
  • splits: 12:00, 11:44, 11:35, 11:24, 11:34, 11:46
  • ave HR: 130 BPM - within my target range
  • elevation gain: 455 ft (corrected) - this can't be correct. This is a paved prior railroad bed, and there's no way it had this much elevation gain. Looking back, this same thing happened when I ran this trail at Thanksgiving. Garmin's "corrections" must be somehow catching some of the surrounding hills that go along the river valley.
  • route: Allegheny River Trail, Franklin
  • comments: This paved trail was about half snow/ice-covered and half clear, so I was in my microspikes again. Fortunately, a parks department truck had driven along the trail and packed a strip of snow that made it much easier to run!
  • 

Friday

• 50 min easy
  • T+D 98, no effect, T 52 F. Occasional light rain.
    
  • time: 50:01
  • distance: 4.25 mi
  • average pace: 11:46
  • splits: 11:51, 12:06, 11:30, 11:38, 11:36
  • ave HR: 136 BPM - within my target range
  • elevation gain: 67 ft (corrected)
  • route: Justus Trail, Franklin
  • comments: The warm temperature and rain had cleared the snow, so no microspikes - yay!

Saturday

• 50 min easy
  • T+D 95, no effect, T 50. Rained the whole time
  • time: 50:01
  • distance: 4.33 mi
  • average pace: 11:34
  • splits: 11:55, 11:40, 11:23, 11:21, 11:19
  • ave HR: 136 BPM - within my target range
  • elevation gain: 393 ft (corrected) - this is the same trail as on Thursday and the same problem. At least it's consistent, I guess.
  • route: Allegheny River Trail, Franklin
  • comments: This was supposed to be 60 minutes, but the cold rain was really unpleasant and I was feeling back with a cold, so I cut it short.
  • 

Sunday

• 80 min LR on trail
  • T+D 104, 0.5% effect, T 64 F (!!!)
  • time: 1:20:02
  • distance: 6.41 mi
  • average pace: 12:29
  • splits: 12:02, 11:32, 13:12, 13:07, 12:27, 12:41, 12:14
  • ave HR: 149 BPM - within my target range
  • elevation gain: 412 ft (corrected)
  • route: Valley Trail, Rock Creek National Park
  • comments: This run felt great! It was so good to get back on the trails, and the weather was perfect! I got a really good average pace on this run for this trail, too. On the down side, my head was absolutely pounding after the run as a side effect of my cold (but hadn't bothered me while running).
  • 
  • 

Health

My headache was actually getting a bit better through the week through Thursday. I started to feel like I was getting a cold on Friday (so did my husband), and I definitely had a cold on Saturday, so blah. As I write this on Monday, Jan. 2, it's been a pretty minor cold, but still annoying.

 

[avondale]

Week of Jan. 2 - 8, 2023

This was my third week of an 18-week training plan that tentatively has the Hurt the Dirt Trail Marathon on April 22 as my next goal race. I picked this race because it's in Grand Rapids, MI, which should still be pretty cool at that time of year. Secondarily, it's also relatively low on elevation gain. I'm planning to do my first 50k trail race in Nov/Dec, so I wanted a distance to transition from 30k to 50k. So marathon it is!

This is another week where I had to shift things around a bit for other events happening.

Monday afternoon: 2-hr tennis doubles practice - it got into the low 60s F, so we could play outside!

Tuesday before dinner:

• 50 min tempo ramps
  • T+D 124, 1.5% effect, T 68 F - unseasonably warm!
  • time: 50:00
  • distance: 4.78 mi
  • average pace: 11:46
  • splits: 10:31, 10:04, 10:20, 10:47, 10:33
  • elevation gain: 378 ft (corrected)
  • route: new loop around the neighborhood
  • comments: I really pushed in the middle section, but couldn't keep it up at the end.

Wednesday

• Before breakfast: core workout
  • 1 60-sec plank
  • 20 starfish
  • 20 dead bugs
  • 20 slo-mo mountain climbers
  • 20 each side flutter kicks
  • 20 bicycle crunches with hold
  • 5 10-sec hollow-body holds
  • 2 30-sec side planks
  • 20 double leg lift/lowers
  • 20 each side running high knees
• Before dinner:
  • 60 min easy
    • T+D 122, 1.5% effect, T 64 F
    • time: 59:59
    • distance: 5.2 mi
    • average pace: 11:32
    • splits: 11:33, 11:43, 11:16, 11:30, 11:34, 11:36
    • ave HR: 138 BPM - within my target range
    • elevation gain: 139 ft (corrected
    • route: Rock Creek Trail

Thursday

• Before breakfast: Workout 1
  • 3 x 5 squats with 65 lb + 20-lb vest
  • 3 x 1 unassisted pull-ups (attempted)
  • 3 x 5 lat pull-downs with 42-lb bands
  • 3 x 5 bench presses with 67.5 lb
  • 3 x 5 Romanian deadlifts with 55 lb
  • 3 x 5 shoulder presses with 25 lb per arm
• After work:
  • CV intervals: 15 min easy + 4 x (4 min CV + 1.5 min RI) + 4 x (30 sec sprint + 60 sec RI)
    • T+D 97, no effect, T 55 F
    • time: 46:06
    • distance: 4.11 mi
    • CV splits (goal of 9:00 or faster): 9:04, 8:51, 8:59, 9:00
    • sprint splits: 5:54, 6:36, 6:34, 6:26
    • route: HS track
    • comments: I had planned to do 6 CV intervals, but I was really fading in the last one, and I knew the quality would suffer. I do enjoy seeing a sprint split under 6:00!

Friday before breakfast:

• 70 min easy on trail
  • T+D 82, no effect, T 48 F, breezy
  • time: 1:10:01
  • distance: 5.37 mi
  • average pace: 13:03 (GAP ave pace 12:53)
  • splits: 13:04, 12:39, 13:37, 12:44, 13:06, 13:13
  • ave HR: 134 BPM - within my target range
  • elevation gain: 339 ft (corrected)
  • route: Valley Trail, Rock Creek National Park
  • comments: I would normally do this run on Saturday, but I had to move both of my weekend runs up a day. Doing this run in the morning after the interval run in the evening was not idea, but this run seemed to go well.

Saturday

• Before lunch:
  • Walk on treadmill
    • time: 41:09
    • distance: 2.02 mi
    • average pace: 20:21
    • incline: 4%
  • Foam rolling and stretching
• Before dinner:
  • 90 min LR on trail
    • T+D 72, no effect, T 50 F
    • time: 1:30:00
    • distance: 6.97 mi
    • average pace: 12:54 (GAP ave pace 12:19)
    • splits: 12:59, 13:49, 12:56, 13:12, 12:42, 13:07, 11:35
    • ave HR: 140 BPM - below my target range
    • elevation gain: 845 ft (corrected)
    • route: Western Ridge Trail, Rock Creek National Park
    • comments: I used my new trekking poles! This is the hilliest route that I regularly run, so I knew it would be a good test. I used them on the longer uphills, and I think they will be helpful. I did not break them down for the other parts of the trail - I just held them in one hand to run. I'll have to practice breaking them down and putting them together, but for the first time I didn't bother.
    • comments; This run was moved forward a day because I was going out of town for most of the next day and wouldn't have time for this run.

Sunday before breakfast:

• 40 min easy
  • T+D 53, no effect, T 27 F
  • time: 40:01
  • distance: 3.3 mi
  • average pace: 12:07 (GAP ave pace 12:00)
  • splits: 12:00, 12:10, 11:57, 12:53
  • ave HR: 131 BPM - within my target range
  • elevation gain: 224 ft (corrected)
  • route: old loop around the neighborhood
  • comments: I really wasn't feeling this run so early, but it actually turned out ok.

Health

The headaches have continued. I haven't had too many really bad days this week.

I had a follow-up meeting with the Pain Management group doctor. This was to see if we felt the previous procedure (medial branch block done through the sides of the neck) had any beneficial effect. Well, there was a small improvement in the pain. We had a big discussion about whether to go for the radio ablation procedure. We decided that since it was a relatively low risk procedure, we would do it and see what happens. They were supposed to call me about scheduling, but they haven't done so yet.

 

[avondale]

Garmin Epix (Gen 2) Discussion

I got a Garmin Epix watch (Gen 2) for Christmas and have been using it since then. Previously I had a Garmin Venu that I used since Christmas 2020.

I wanted to upgrade from the Venu because the AMOLED screen was having some burn-in issues (my understanding was that newer Venus didn't have this issue, so it was something that they figured out) and the battery life with GPS was getting a little short. But I loved the AMOLED screen and the touchscreen capability, so my upgrade had to have those. The Epix is very expensive, but various personal reasons got it to work out.

I got the sapphire edition with white band and titanium watch bezel.

First, the biggest day-to-day difference I notice is that the GPS locks on very fast. It's also much more accurate and precise. The Epix has dual-band GPS, which uses both the US GPS satellites and the European Galileo satellites. Wow, it makes a big difference! The image below shows the GPS track from the same trail that I run frequently: the left is the Venu track and the right is the Epix track.


I ran this trail out-and-back; it's a wooded trail and the parts in the center-right part of each image also have a quite a bit of elevation gain/loss along with changing direction quite a bit. You can see that the Venu track (left) frequently does not overlap on my out and back portions, and sometimes you can see the gray path on the map, indicating that the GPS track didn't fall on the mapped path. The Epix track on the right is very tight, overlapping both itself and the mapped path. For scale, the distance along the path that this covers is about 1.5 miles.

I'm not sure how much it really matters to get this better GPS tracking, but it's very satisfying. Since I am ding a lot more trail running now, perhaps it will end up being useful - at least I should have better distance measurements.

Following up on the better GPS, my splits from the Epix include a GAP split as well. This is so nice to see, especially with trail running and all the hills. From the few trail runs that I've done so far with the Epix, my GAP pace is actually pretty consistent, even though a walk up the steeper hills. Nice. I wonder if it will take the GAP into account when calculating things like VO2max. It may be doing so, because so far my VO2max has not dropped with more trail running like it usually does.

I can also display the grade of my path on the fly - I have it set on one of the display screens on the watch for my runs. I show on the screen the cumulative ascent and descent, a chart of the elevation for my run (that updates in real time), and the grade of the path where I am right then. Of course, it's showing the grade based on some distance behind me, so it lags a bit. However, I have liked the verification that some of my hills really are steep. Ha.

One of the big things the Epix has is maps. Unlike the latest Fenix (I think), the maps for the US (and some other areas?) are pre-loaded and I didn't have to buy or download them. I have needed reading glasses in the past few years, so I wasn't sure I'd bee able to get anything out of the maps, but so far, I have been able to read them when I've checked. I really haven't used them much yet. As expected, when I go for a run, the map has a line trailing the path where I've been.

The battery life of the Epix is amazing so far. I have kept up my habit of charging it daily while I shower, but I really could go for five days or more, even with my normal GPS use and be OK. I don't put the screen to "always on" - it is "gesture on", but I think I have it at its max brightness.

Some more eclectic things. It has a tennis indoor/outdoor activity, which is nice to me. Oddly, it doesn't have a built in activity for indoor walking - the only similar indoor thing is treadmill running. You can use that activity and then later change it to "casual walking" or something, but I thought it was odd.


Now on to training measurements. I hadn't really thought about the additional training measurements and tools that the Epix would have that my Venu does not.

Each morning it gives me a "training readiness" score that seems to be based on my sleep quality, recovery time, and HRV (Heart Rate Variability) status among other things. First, I like that it evaluates my sleep quality. Generally I don't seem to have good sleep quality, partly because I rarely get more than about 6.5 hr of sleep. It chides me when my sleep quality is especially poor ("focus on your sleep quality" or some such). My HRV has only been measured for long enough to start using it in the last day or so, and so we'll see where that goes.

Mostly my training readiness has been "low" or even "poor" and so it will suggest a run plan for the day based on that, which currently I have been ignoring. But it's interesting to see. I kind of wonder if I keep training with "low" training readiness if it will decide that maybe it shouldn't be "low" and adapt. We'll see.

The "training status" is also interesting. It rates each activity as being productive, unproductive, maintaining, or recovery (those are the ratings I've seen so far). Interestingly, my activities since Jan. 3 have been productive even though generally speaking my training readiness has been low.

It also calculates my exercise load. I think @DopeyBadger does this with some magic, but I've never calculated it for any of my activities. It has been quite interesting to see that the load is for each activity. For example, a CV interval run that I did on Jan. 10 was a load of 176 with a "benefit" to my VO2max, while an easy run was a load of 73 with a benefit to my base. At least those seem to line up with my expectations. Then it adds up my "acute load" and tells me if it's in the optimal range to maintain or improve my fitness - so far, I've been in that optimal range.

Obviously the watch can only measure so much about me, so I have to take its measurements with a grain of salt, but it will be interesting to see how these measurements change as my training plan progresses.

One of the odd this about the training load measurements and calculations is it seems to have a set distribution of load that it wants to be anaerobic, high aerobic, and low aerobic, and if your activities aren't hitting that distribution, it tells you what you're missing. However, that seems to assume that you're training for a certain set of goals, which I am not - I would probably want much more of a focus on low aerobic activity right now. From what I have found, there doesn't seem to be a way to change this.

Anyway...these are my thoughts so far. We'll see how my life and training evolves with the Epix.

 

[striker1064]

I'm a big fan of the Epix almost solely because of the accurate GPS lock, the much better instant pacing, and the higher resolution screen. The more I've used it, the more amazed I've become at a lot of the data it has as well.

 

[avondale]

Week of Jan. 9 - 15, 2023

This was the fourth week of an 18-week training plan that tentatively has the Hurt the Dirt Trail Marathon on April 22 as my next goal race. I picked this race because it's in Grand Rapids, MI, which should still be pretty cool at that time of year. Secondarily, it's also relatively low on elevation gain. I'm planning to do my first 50k trail race in Nov/Dec, so I wanted a distance to transition from 30k to 50k. So marathon it is!

This was a cut-back week. Also, I finally had the chance to continue the Running Rewired exercise routines that are supposed to help with running proprioception and mobility. I got too busy in the second half of last semester to do these.

My Epix kept telling me to train less and take it easy, but yet all of the workouts turned out to be productive, so I don't know how that is reconciled. I was definitely feeling a bit tired and beat up during the week, but my LR today (Sunday) was terrific!

Monday

• Before breakfast:
  • Core workout
    • 1 60-sec plank
    • 20 starfish
    • 20 dead bugs
    • 20 slo-mo mountain climbers
    • 20 each side flutter kicks
    • 20 bicycle crunches with hold
    • 5 10-sec hollow-body holds
    • 2 30-sec side planks
    • 20 double leg lift/lowers
    • 20 each side running high knees
  • Running Rewired"Drive from the Hips" routine, part 1
    • 40 each side pigeon hip extensions
    • 50 frog bridges
    • 20 chair of death squats
    • 20 each side single-leg deadlifts with dowel
    • 3 x 10 Swiss curls
• In evening: 2-hr tennis doubles round-robin

Tuesday

• Before breakfast: Workout 2
  • 3 x 5 each leg one-leg squats on bench with 20-lb vest
  • 3 x 5 each arm one-arm row on bench with 30 lb
  • 3 x 5 wide push-ups with 20-lb vest
  • 3 x 5 each leg hamstring curls with 13-lb band
  • 3 x 5 parallel-bar dips
• After work:
  • CV intervals: 15 min easy + 4 x (5 min CV + 2 min RI) + 4 x (30 sec sprint + 60 sec RI)
    • T+D 64, no effect, T 41 F
    • time: 49:01
    • distance: 4.51 mi
    • CV splits (goal of 9:00 or faster): 8:57, 8:56, 8:55, 8:55 - very consistent!
    • sprint splits: 6:16, 6:30, 6:36, 6:42 - not quite as good as last week
    • route: HS track
    • 

Wednesday

• Before breakfast:
  • Core workout
    • 1 60-sec plank
    • 20 starfish
    • 20 dead bugs
    • 20 slo-mo mountain climbers
    • 20 each side flutter kicks
    • 20 bicycle crunches with hold
    • 5 10-sec hollow-body holds
    • 2 30-sec side planks
    • 20 double leg lift/lowers
    • 20 each side running high knees
  • Running Rewired"Drive from the Hips" routine, part 1
    • 40 each side pigeon hip extensions
    • 50 frog bridges
    • 20 chair of death squats
    • 20 each side single-leg deadlifts with dowel
    • 3 x 10 Swiss curls
• In evening: 2-hr tennis doubles match - my partner and I lost 6-1, 6-0, but we were playing up at a higher level and so we expect to lose.

Thursday after work:

• 60 min tempo ramps
  • T+D 96, no effect, T 52 F - unseasonably warm!
  • time: 1:00:00
  • distance: 5.54 mi
  • average pace: 10:50
  • splits: 10:53, 10:38, 10:46, 10:53, 10:55, 10:58
  • elevation gain: 441 ft (corrected)
  • route: new loop around the neighborhood
  • comments: My legs were tired on this one.

Friday

• Before breakfast: Workout 3
  • 3 x 5 goblet squats with 50 lb + 20-lb vest
  • 3 x 1 unassisted chin-ups (attempted)
  • 3 x 5 lat pull-downs with reverse grip with 42-lb bands
  • 3 x 5 pull-overs with 30 lb
  • 3 x 5 hamstring slides with 10 lb
  • 3 x 5 Arnold presses with 20 lb per arm
• In evening: 2-hr tennis doubles match - my partner and I lost 6-4, 3-6, 1-0 - we could've won this one. My arms were so tired during this match - I've never had a strength workout affect my tennis game so much.

Saturday

• Before lunch:
  • 60 min easy on trail
    • T+D 34, no effect, T 34 F, WC 24 F
    • time: 1:00:01
    • distance: 4.78 mi
    • average pace: 12:33 (GAP ave pace 12:30)
    • splits: 12:51, 12:53, 12:16, 12:10, 12:39
    • ave HR: 137 BPM - within my target range
    • elevation gain: 362 ft (corrected)
    • route: Northwest Branch Trail
    • comments: My average pace for this trail was very good!
    • 
• In evening: 2-hr tennis doubles match - my partner and I lost 6-2, 6-2.

Sunday

• Before lunch: walk on treadmill
  • Time: 48:53
  • Distance: 2.75 mi
  • Average pace: 17:47
  • Incline: 4%
• Before dinner:
  • 70 min LR on trail
    • T+D 62, no effect, T 45F, WC 37 F
    • time: 1:10:02
    • distance: 5.9 mi
    • average pace: 11:52 (GAP ave pace 11:38)
    • splits: 11:45, 11:18: 12:22, 12:15, 12:17, 11:13
    • ave HR: 145 BPM - at the bottom end of my target range
    • elevation gain: 364 ft (corrected)
    • route: Valley Trail, Rock Creek National Park
    • comments: This was an excellent pace for this trail for me. I felt like I was just flying down the trail.
    • 
      
      
    • 

Health

Same old, same old with the headache. I keep trying to see when I will get the radio ablation procedure scheduled, but the scheduling people still haven't called me back.

 

[avondale]

Week of Jan. 16 - 22, 2023

This was the fifth week of an 18-week training plan that tentatively has the Hurt the Dirt Trail Marathon on April 22 as my next goal race. I picked this race because it's in Grand Rapids, MI, which should still be pretty cool at that time of year. Secondarily, it's also relatively low on elevation gain. I'm planning to do my first 50k trail race in Nov/Dec, so I wanted a distance to transition from 30k to 50k. So marathon it is!

Monday before dinner: walk on treadmill

• time: 1:26:17
• distance: 4.92 mi
• average pace: 17:32
• incline: 4%

Tuesday

• Before breakfast: Workout 1
  • 3 x 5 squats with 65 lb - I forgot the weighted vest that I usually also wear for these!
  • 3 x 1 unassisted pull-ups (attempted)
  • 3 x 5 lat pull-downs with 42-lb bands
  • 3 x 5 bench presses with 67.5 lb
  • 3 x 5 Romanian deadlifts with 55 lb
  • 3 x 5 shoulder presses with 25 lb per arm
• After work:
  • CV intervals: 15 min easy + 3 x (6 min CV + 2 min RI) + 4 x (30 sec sprint + 60 sec RI)
    • T+D 82, no effect, T 45 F
    • time: 45:00
    • distance: 4.18 mi
    • CV splits (goal of 9:00 or faster): 8:59, 8:56, 8:54
    • sprint splits: 6:17, 6:17, 6:15, 6:30 - better than last week
    • route: HS track

Wednesday

• Before breakfast:
  • Core workout
    • 1 60-sec plank
    • 20 starfish
    • 20 dead bugs
    • 20 slo-mo mountain climbers
    • 20 each side flutter kicks
    • 20 bicycle crunches with hold
    • 5 10-sec hollow-body holds
    • 2 30-sec side planks
    • 20 double leg lift/lowers
    • 20 each side running high knees
  • Running Rewired "Drive from the Hips" routine, part 1
    • 40 each side pigeon hip extensions
    • 50 frog bridges
    • 20 chair of death squats
    • 20 each side single-leg deadlifts with dowel
    • 3 x 10 Swiss curls
• After work:
  • 60 min easy on trail
    • T+D 90, no effect, T 55 F - wonderful running weather!
    • time: 1:00:00
    • distance: 4.86 mi
    • average pace: 12:20 (GAP ave pace 12:16)
    • splits: 12:29, 12:36, 12:22, 11:53, 12:21
    • ave HR: 136 BPM - within my target range
    • elevation gain: 349 ft (corrected)
    • route: Northwest Branch Trail
    • comments: My average pace for this trail was very good!
    • 

Thursday

• Before breakfast: Workout 2 and foam rolling and stretching
  • 3 x 5 each leg one-leg squats on bench, 20-lb vest
  • 3 x 5 each arm one-arm rows on bench, 30 lb
  • 3 x 5 wide push-ups, 20-lb vest
  • 3 x 5 each leg hamstring curls, 13-lb band
  • 3 x 5 parallel-bar dips
• After work:
  • 60 min tempo ramps
    • T+D 83, no effect, T 43 F, WC 38 F
    • time: 1:00:01
    • distance: 5.61 mi
    • average pace: 10:41
    • splits: 11:04, 10:41, 10:42, 10:26, 10:36, 10:37
    • elevation gain: 437 ft (corrected)
    • route: new loop around the neighborhood
    • comments: I really dislike this workout, but I know it is good for me.

Friday

• Before breakfast: Running Rewired: Drive from the Hips routine, part 1
  • 40 each side pigeon hip extensions
  • 50 frog bridges
  • 20 chair of death squats
  • 20 each side single-leg deadlifts with dowel
  • 3 x 10 Swiss curls
• In evening: 2-hr tennis doubles match - my partner and I lost 7-5, 6-3.

Saturday

• Before lunch: boxing workout
• Before dinner:
  • 70 min easy on trail
    • T+D 66, no effect, T 43 F
    • time: 1:10:00
    • distance: 5.43 mi
    • average pace: 12:53 (GAP ave pace 12:14)
    • splits: 12:49, 13:24, 13:20, 12:19, 12:57, 12:05
    • ave HR: 137 BPM - within my target range
    • elevation gain: 716 ft (corrected)
    • route: Western Ridge Trail, Rock Creek National Park
    • comments: My splits for this trail were very good - this trail is like a rollercoaster. I practiced with my poles again.

Sunday before dinner:

• 100 min LR on trail
  • T+D 75, no effect, T 43 F, mist and light rain the whole time - this run was wet and cold and very miserable
  • time: 1:40:01
  • distance: 7.77 mi
  • average pace: 12:52
  • splits: mixed up because I accidentally saved the run at the turn-around point, so I have it in two pieces
  • ave HR: 143 BPM - just below my target range
  • elevation gain: 475 ft (corrected)
  • route: Valley Trail, Rock Creek National Park

Health

Same thing going on with my headache. I finally got my radio ablation procedure scheduled, but not until February. Sigh.

 

[GollyGadget]

I really dislike this workout, but I know it is good for me.

This made me smile hard workouts are not usually fun in the moment but I feel so much stronger and capable afterwards that I do usually enjoy them.

 

[SheHulk]

Dang, you are so dedicated!

 

[avondale]

Week of Jan. 23 - 29, 2023

This was the sixth week of an 18-week training plan that tentatively has the Hurt the Dirt Trail Marathon on April 22 as my next goal race. I picked this race because it's in Grand Rapids, MI, which should still be pretty cool at that time of year. Secondarily, it's also relatively low on elevation gain. I'm planning to do my first 50k trail race in Nov/Dec, so I wanted a distance to transition from 30k to 50k. So marathon it is!

Monday

• Before breakfast: foam rolling and stretching
• In evening 2-hr tennis doubles match - my partner and I lost 6-3, 6-3.

Tuesday

• Before breakfast: Workout 3
  • 3 x 5 goblet squats with 50 lb + 20-lb vest
  • 3 x 1 unassisted chin-ups (attempted)
  • 3 x 5 lab pull-downs with reverse grip with 42-lb bands
  • 3 x 5 pull-overs with 30 lb
  • 3 x 5 hamstring slides with 10 lb
  • 3 x 5 Arnold presses with 20 lb per arm
• After work:
  • CV intervals: 15 min easy + 2 x (7 min CV + 2.5 min RI) + 4 x (30 sec sprint + 60 sec RI)
    • T+D 65, no effect, T 45 F
    • time: 42:30
    • distance: 3.79 mi
    • CV splits (goal of 9:00 or faster): 8:59, 9:00
    • sprint splits: 6:31, 6:28, 6:31, 6:41 - not as good as last week
    • route: HS track
    • comments: I couldn't decide whether to try for 2 or 3 of the 7-min CV intervals. I had planned 3 but pulled the plug after 2 because I was really wasted on that one.

Wednesday

• Before breakfast:
  • Core workout
    • 1 60-sec plank
    • 20 starfish
    • 20 dead bugs
    • 20 slo-mo mountain climbers
    • 20 each side flutter kicks
    • 20 bicycle crunches with hold
    • 5 10-sec hollow-body holds
    • 2 30-sec side planks
    • 20 double leg lift/lowers
    • 20 each side running high knees
  • Running Rewired "Drive from the Hips" routine, part 1
    • 40 each side pigeon hip extensions
    • 50 frog bridges
    • 20 chair of death squats
    • 20 each side single-leg deadlifts with dowel
    • 3 x 10 Swiss curls
• After work: walk on treadmill
  • time: 1:26:50
  • distance: 5.0 mi
  • average pace: 17:22
  • incline: 4%

Thursday

• Before breakfast: Workout 1
  • 3 x 5 squats with 65 lb + 20-lb vest
  • 3 x 1 unassisted pull-ups (attempted)
  • 3 x 5 lat pull-downs with 42-lb bands
  • 3 x 5 bench presses with 67.5 lb
  • 3 x 5 Romanian deadlifts with 57.5 lb
  • 3 x 5 shoulder presses with 25 lb per arm
• After work:
  • 60 min tempo ramps
    • T+D 67, no effect, T 45 F, WC 35 F
    • time: 1:00:00
    • distance: 5.61 mi
    • average pace: 10:41
    • splits: 11:01, 10:22, 10:36, 10:44, 10:42, 10:45
    • elevation gain: 449 ft (corrected)
    • route: new loop around the neighborhood

Friday

• Before breakfast:
  • Running Rewired "Drive from the Hips" routine, part 1
    • 40 each side pigeon hip extensions
    • 50 frog bridges
    • 20 chair of death squats
    • 20 each side single-leg deadlifts with dowel
    • 3 x 10 Swiss curls
  • Foam rolling and stretching
• After work:
  • 60 min easy
    • T+D 58, no effect, T 43 F, WC 35 F
      
    • time: 1:00:01
    • distance: 5.24 mi
    • average pace: 11:27
    • splits: 11:43, 11:42, 11:20, 11:24, 11:08, 11:14
    • ave HR: 133 BPM - within my target range
    • elevation gain: 144 ft (corrected)
    • route: Rock Creek Trail

Saturday

• Before lunch:
  • 80 min easy on trail
    • T+D 76, no effect, T 43 F
    • time: 1:20:01
    • distance: 5.97 mi
    • average pace: 13:24 (GAP ave pace 12:44)
    • splits: 12:54, 14:16, 13:23, 13:31, 13:05, 13:18
    • ave HR: 134 BPM - within my target range
    • elevation gain: 828 ft (corrected)
    • route: Western Ridge Trail, Rock Creek National Park
    • comments: I practiced with my poles again.
• In afternoon: 2-hr tennis doubles practice

Sunday before dinner:

• 120 min LR on trail
  • T+D 84, no effect, T 46 F, light rain for first mile or so
  • time: 2:00:00
  • distance: 9.32 mi
  • average pace: 12:53 (GAP ave pace 12:35)
  • splits: 12:14, 11:51, 13:00, 15:15, 14:56, 12:58, 12:39, 11:34, 11:51
  • ave HR: 141 BPM - below my target range
  • elevation gain: 564 ft (corrected)
  • route: Valley Trail, Rock Creek National Park
  • comments: Very happy with how well this run went! Also very happy that it didn't rain as much as I expect it would - it was very muddy.
  • comments: Took 1.5 L water + Nuun and 1 sleeve GU chews

Health

Still status quo with my headache. At least it hasn't been getting a lot worse with no PT and waiting for this procedure.