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

[avondale]

I have been thinking that with a 50k coming up that I plan to spend 7 - 8 hours completing that I should really make sure my nutrition and hydration are at an ok level.

I generally see recommendations of taking in 150 - 300 calories/hr for endurance/trail running. I am usually eating every 35 or 40 minutes in chunks of 80 or 160 cal...a half-sleeve of GU Chews is 80 cal and one Honey Stinger waffle is about 160 cal. So it seems like my food intake is reasonable.

For water, if I'm eating about 200 cal/hr, then I need about 0.5 oz of water for each gram of carbs: assuming the 200 cal is all carbs (it's close), then that's 50 g of carbs and so 25 oz of water per hour.

Ok, so for my 160 min run last week: 160 min = 2.7 h. I ate 320 cal. Again, if it's all carbs, then that is 80 g of carbs. That would lead to 40 oz of water, which is a bit less than 1.5 L. I drank between 1.5 - 2 L, so I generally did ok with both food and water goals.

But scaling up to 8 hours...! That would be 1600 cal and 400 g of carbs, which would lead to 200 oz of water. Ok, I have the capability of carrying 3.5 L with a drop bag, which 115 oz of water. Wow, that's not nearly enough. 2 L of that is in small soft flasks that are more easily refillable than my reservoir. I'm going to have to plan to do some refills. Sigh. I wonder if I can talk my husband into crewing? Doubtful - he's not planning to go. Well, such is life.

But it's good for me to be thinking about it. I'm also going to have to think about how to best carrying water for my training runs, too, when they get longer. Not an issue I've reached before.

 

[DopeyBadger]

But scaling up to 8 hours...! That would be 1600 cal and 400 g of carbs, which would lead to 200 oz of water. Ok, I have the capability of carrying 3.5 L with a drop bag, which 115 oz of water. Wow, that's not nearly enough. 2 L of that is in small soft flasks that are more easily refillable than my reservoir. I'm going to have to plan to do some refills. Sigh. I wonder if I can talk my husband into crewing? Doubtful - he's not planning to go. Well, such is life.

I think the biggest difference is the tolerability. After 3-4 hrs you can possibly still tolerate gels and stuff. But for 8 hours, probably not. So that's why in events that long you see real foods mixed in.

The use of 2g carbs to 1oz water probably plays less of a role when you're going relatively slower. So I think you'd be less concerned about the consumption of that much liquid to how much you're eating. Maybe considering a drink when thirsty model. Because I'd anticipate the demands on digestion are less when you're not straining the body during the activity as much. That's just what pops in my head on this topic.

 

[disneygpa]

I was lucky enough to have my wife crew for me during my solo 50k. I had GUs and water/Gatorade with me at all times. But she met me at certain intervals, and I had a PB&J and banana at those times. I also had some pickle juice later in the run.

I'm not sure I could have completed the run on just GUs and water. Having access to real food was a real benefit.

Having a crew is super handy. If you could convince your hubby or someone else to come it would benefit you, I'm sure. If your race is in the FL area and I'm not busy, my wife and I will come crew for you! Good luck!!

 

[avondale]

I don't eat any gels because I don't like the stickiness. I'll probably end up with two sleeves of chews, quite a few Honey Stinger waffles because I like those and also some real food. I'm going to be experimenting with that. They will have ultra-type food at the aid stations - you all that aren't trail runners haven't experienced that. Ultra aid stations are like buffets of carbs. But I don't necessarily want to count on them.

The liquids are more my concern. Well, we'll see how that works out.

 

[garneska]

When i did my trail race, i was terrible on the nutrition front. However they were serving up cheese quesadillas at the aid stations. It was tortilla with the plastic wrapped cheap american cheese. It was the BEST THING EVER. I have no suggestions on food because i did rely on the aid stations and i also had DH there. If it was not marathon weekend, i would have made the trip to crew for you.

 

[avondale]

When i did my trail race, i was terrible on the nutrition front. However they were serving up cheese quesadillas at the aid stations. It was tortilla with the plastic wrapped cheap american cheese. It was the BEST THING EVER. I have no suggestions on food because i did rely on the aid stations and i also had DH there. If it was not marathon weekend, i would have made the trip to crew for you.

Thanks for the thought!

 

[avondale]

Week of Oct. 2 - 8, 2023

This week was the tenth week of the training plan for my next race: Harbison 50k in South Carolina on January 7. This was a cut-back week.

Why have I been so slow...see after the week summary.

Monday

• Before breakfast: foam rolling and stretching
• After work: walk on treadmill
  • time: 43:25
  • distance: 2.39 mi
  • ave pace: 18:10
  • incline: 0%

Tuesday

• Before breakfast: Workout 3
  • 3 x 5 sumo squats with 50 lb + 20-lb vest
  • superset:
    • 3 x 5 suspended rows with 20-lb vest + 8 lb
    • 3 x 5 pull-overs with 32.5 lb
  • 3 x 5 each leg step-up with 20-lb vest
  • superset:
    • 3 x 5 Arnold press with 20 lb each arm
    • 3 x 5 bent-over reverse flyes with 10 lb each arm
• After work:
  • 40 min tempo ramps
    • T+D 140, 3% effect, T 77 F
    • time: 40:00
    • distance: 3.33 mi
    • average pace: 12:00 (GAP ave pace 11:54)
    • splits: 12:16, 11:57, 11:52, 11:46
    • elevation gain: 268 ft (corrected)
    • route: neighborhood loop 2

Wednesday

• Before breakfast: core workout
  • 60-s plank
  • 20 starfish
  • 20 dead bug
  • 30 sec fast feet
  • 20 slo-mo mountain climbers
  • 20 each side flutter kicks
  • 30 sec fast feet
  • 20 bicycle crunch with hold
  • 5 10-s hollow-body holds
  • 30 sec fast feet
  • 2 30-s side planks
  • 20 double leg lift/lowers
  • 30 sec fast feet
• After work:
  • 50 min easy on trail
    • T+D 137, 3% effect, T 80 F
    • time: 50:00
    • distance: 3.64 mi
    • average pace: 13:44 (GAP ave pace 13:39)
    • splits: 13:44, 13:47, 13:38, 13:49
    • ave HR: 135 BPM - within my target range
    • elevation gain: 196 ft (corrected)
    • route: Northwest Branch Trail
    • comments: notice how much faster my pace is and how much lower my HR is.

Thursday

• Before breakfast: Workout 1
  • 3 x 5 suitcase squats with 67.5 lb + 20-lb vest
  • superset:
    • 3 x 5 lat pull-downs with 49-lb bands
    • 3 x 5 bench presses with 67.5 lb
  • 3 x 5 Romanian deadlifts with 62.5 lb
  • superset:
    • 3 x 5 shoulder presses with 25 lb per arm
    • 3 x 5 pull-aparts with 13-lb band
• After work:
  • 50 min easy on trail
    • T+D 139 3% effect, T 76 F
    • time: 50:02
    • distance: 3.62 mi
    • average pace: 13:50 (GAP ave pace 13:45)
    • splits: 13:59, 13:47, 13:47, 13:46
    • ave HR: 136 BPM - within my target range
    • elevation gain: 182 ft (corrected)
    • route: Northwest Branch Trail
    • comments: I changed my plans to do another trail run because this might have been my last after-work trail run since it is getting darker earlier.
    • comments: This run is almost a duplicate of the one the day before.

Friday

• Before breakfast: core workout
  • 60-s plank
  • 20 starfish
  • 20 dead bug
  • 30 sec fast feet
  • 20 slo-mo mountain climbers
  • 20 each side flutter kicks
  • 30 sec fast feet
  • 20 bicycle crunch with hold
  • 5 10-s hollow-body holds
  • 30 sec fast feet
  • 2 30-s side planks
  • 20 double leg lift/lowers
  • 30 sec fast feet
• After dinner: walk on treadmill
  • time: 49:15
  • distance: 2.73 mi
  • ave pace: 18:02
  • incline: 0%

Saturday

• Before lunch:
  • Boxing workout: 30 min
  • Walk on treadmill
    • time: 42:27
    • distance: 2.32 mi
    • ave pace: 18:18
    • incline: 0%
• Before dinner:
  • 80 min easy on trail
    • T+D 107, 0.5% effect, T 65 F, windy
    • time: 1:20:03
    • distance: 5.43 mi
    • average pace: 14:45 (GAP ave pace 13:52)
    • splits: 14:33, 15:44, 15:01, 14:30, 14:25, 13:37
    • ave HR: 136 BPM - within my target range
    • elevation gain: 723 ft (corrected)
    • route: Western Ridge Trail, Rock Creek National Park
    • comments: The T+D really dropped after a cold front came through, which was wonderful. This run was also faster and lower HR.

Sunday before dinner:

• 120 min LR on trail
  • T+D 95, no effect, T 60 F, windy
  • time: 2:00:01
  • distance; 8.28 mi
  • average pace: 14:29 (GAP ave pace 14:10)
  • splits: 13:37, 13:08, 14:53, 16:07, 16:42, 14:57, 13:00, 12:33
  • ave HR: 142 BPM - below my target range
  • elevation gain: 550 ft (corrected)
  • route: Valley Trail, Rock Creek National Park
  • comments: This run felt so RIGHT: reasonable and appropriate pace and HR level. Just where I would want to be in training right now. It was not a struggle to finish.
  • comments: I ate one Honey Stinger waffle. I took 1.5L of water + Nuun but did not drink it all.

So why have I been so slow lately? Well, it seems that I've been doping. For many years, I've taken a calcium-channel blocker to help mitigate the symptoms of Raynaud's. I've taken it for longer than I've been running, and I take it all year. I ran out of it about halfway through August and my rheumatologist wouldn't renew the prescription until I came in for a check-in visit. I finally did, and I started taking the medicine again Tuesday night of the week recorded here.

The main use of calcium-channel blockers is for heart disease and high blood pressure. I knew that it could lower my HR also, but it was like flipping a switch this week - Tuesday was what I've been doing for the past ~6 weeks and then Wednesday was back to the "old" me. I take my blood pressure every morning, and it was distinctly lower. Throughout the day, my HR was lower, too. And then during my runs, the HR is more what I'd expect for the effort level and pace, given the T+D. It is amazing to me how much of a difference this made, and it's persisted throughout this week for all of my runs.

So now I feel a little weird that I'm apparently getting this help from my med, but I'm not going to be winning any races even so. I'm just glad to be back at the level I expect.


Health

My headache is still there, mostly in the mornings, but I think it's continuing to improve. So thankful for that!

 

[GollyGadget]

Glad you solved the mystery! I’m surprised the side effects are so quick.

 

[garneska]

Wow. I am glad you know what was causing it.

 

[avondale]

Week of Oct. 9 - 15, 2023

This week was the tenth week of the training plan for my next race: Harbison 50k in South Carolina on January 7.

Monday

• Before breakfast: foam rolling and stretching
• After work:
  • 60 min easy on trail
    • T+D 103, 0.5% effect, T 60 F
    • time: 1:00:02
    • distance: 4.47 mi
    • average pace: 13:25 (GAP ave pace 13:23)
    • splits: 13:39, 13:20, 13:10, 13:37, 13:16
    • ave HR: 139 BPM - within my target range
    • elevation gain: 344 ft (corrected)
    • route: Northwest Branch Trail
    • comments: I don't normally do a run the day after a long run, but I had a tennis match scheduled for Tuesday night, so I had to move this one up.

Tuesday

• Before breakfast: Workout 2
  • 3 x 5 one-leg squat on bench with 20-lb vest
  • superset:
    • 3 x 5 one-arm row on bench with 31.25 lb
    • 3 x 5 wide push-up with 20-lb vest
  • 3 x 5 glute-ham raise with chair assist
  • superset:
    • 3 x 5 parallel-bar dip
    • 3 x 5 superman, 5-s hold
• In evening: 2-hr tennis doubles match - my partner and I won 2-6, 6-2, 1-0!

Wednesday after work:

• 50 min tempo ramps
  • T+D 106, 0.5% effect, T 62 F
  • time: 50:00
  • distance: 4.32 mi
  • average pace: 11:35 (GAP ave pace 11:34)
  • splits: 11:59, 11:34, 11:22, 11:35, 11:08
  • elevation gain: 339 ft (corrected)
  • route: neighborhood loop 2
  • comments: Definitely faster on this with the return to my med that I described last week.

Thursday

• Before breakfast: core workout - cut short for time
  • 60-s plank
  • 20 starfish
  • 20 dead bug
  • 30 sec fast feet
  • 20 slo-mo mountain climbers
  • 20 each side flutter kicks
  • 30 sec fast feet
  • 20 bicycle crunch with hold
• After work:
  • tempo intervals on trail: 10 min easy + 4 x (5 min tempo + 1 min walk) + 10 min easy
    • T+D 116, 1% effect, T 72 F
    • time: 44:00
    • distance: 3.62 mi
    • tempo splits: 10:45, 10:23, 10:13, 10:34
    • elevation gain: 235 ft (corrected)
    • route: Northwest Branch Trail
    • comments: I changed my plans to do another trail run because I had the opportunity to do this before sunset.

Friday

• Before breakfast: core workout - cut short for time
  • 5 10-s hollow-body holds
  • 30 sec fast feet
  • 2 30-s side planks
  • 20 double leg lift/lowers
  • 30 sec fast feet
• After dinner: walk on treadmill
  • time: 43:48
  • distance: 2.38 mi
  • ave pace: 18:24
  • incline: 0%

Saturday

• Before lunch:
  • 90 min easy
    • T+D 112, 1% effect, T 56 F, drizzle/light rain
    • time: 1:30:01
    • distance: 7.25 mi
    • average pace: 12:25 (GAP ave pace 12:28)
    • splits: 12:14, 12:12, 12:12, 12:34, 12:33, 12:32, 12:32, 13:00
    • ave HR: 136 BPM - within my target range
    • elevation gain: 300 ft (corrected)
    • route: Sligo Creek Trail
    • comments: I have inserted this specific trail into my training plan even though it is paved, because it's all downhill on the outbound leg and all gradual uphill on the return leg - I want to get practice running continuously on gradual uphills. I have some doubts about the GAP pace and GAP lap paces - I think my Garmin wasn't handling elevation on the fly very well. When I enabled the elevation corrections in the Garmin website for this run, the amount of elevation gain doubled.
• Before dinner: walk on treadmill
  • time: 43:48
  • distance: 2.38 mi
  • ave pace: 18:24
  • incline: 0%

Sunday before dinner:

• 180 min LR on trail
  • T+D 102, 0.5% effect, T 58 F, windy
  • time: 3:00:01
  • distance: 12.39 mi
  • average pace: 14:32 (GAP ave pace 14:07)
  • splits: 13:48, 13:42, 14:17, 14:22, 13:33, 15:12, 14:55, 14:00, 15:13, 14:48, 14:18, 15:19, 16:48
  • ave HR: 142 BPM - below my target range
  • elevation gain: 976 ft (corrected)
  • route: Seneca Greenway Trail
  • comments: This run went very well! Two weeks ago for a 160-min run on this trail, my pace was a minute slower - of course, the T+D was 136. The conditions today were pretty much perfect, and I'm glad to see that I could get through it without significant difficulty.
  • comments: I ate one serving of Teddy Grahams, one Honey Stinger waffle, and one sleeve of Clif Bloks. I drank 1.5 L of water + Nuun and 0.5 L water.

Health

Still making slow progress on the headache - happy with that.

The plantar fasciitis in my right foot is still annoying. I still haven't decided if I'm going to get through this training plan with it.

 

[avondale]

Week of Oct. 16 - 22, 2023

This week was the eleventh week of the training plan for my next race: Harbison 50k in South Carolina on January 7. Now that I have my weird HR issue figured out (see previous entries), I feel like my training the last couple of weeks has gone very well. The annoying part is that with the Sun setting sooner, I have to shift the weekday runs to around my neighborhood instead of on trails.

Monday

• Before breakfast: foam rolling and stretching
• After work: walk on treadmill
  • time: 42:33
  • distance: 2.29 mi
  • ave pace: 18:35
  • incline: 0%

Tuesday

• Before breakfast: core workout - cut short for time
  • 60-s plank
  • 20 starfish
  • 20 dead bug
  • 30 sec fast feet
  • 20 slo-mo mountain climbers
  • 20 each side flutter kicks
  • 30 sec fast feet
  • 20 bicycle crunch with hold
  • 5 10-s hollow-body holds
• After work:
  • 60 min tempo ramps
    • T+D 95, no effect, T 57 F
    • time: 1:00:00
    • distance: 5.08 mi
    • average pace: 11:49 (GAP ave pace 11:46)
    • splits: 12:11, 11:58, 11:49, 11:43, 11:27, 11:21
    • elevation gain: 397 ft (corrected)
    • route: neighborhood loop 2
    • comments: Unintentionally got negative splits!

Wednesday

• Before breakfast: Workout 3
  • 3 x 5 sumo squats with 52.5 lb + 20-lb vest
  • superset:
    • 3 x 5 suspended rows with 20-lb vest + 8 lb
    • 3 x 5 pull-overs with 32.5 lb
  • 3 x 5 each leg step-up with 20-lb vest
  • superset:
    • 3 x 5 Arnold press with 20 lb each arm
    • 3 x 5 bent-over reverse flyes with 10 lb each arm
• After work:
  • Tempo intervals on trail: 10 min easy + 2 x (5 min tempo + 1 min walk) + 2 x (2.5 min tempo + 0.5 min walk) + 2 x (5 min tempo + 1 min walk) + 10 min easy
    • T+D 102, 0.5% effect, T 59 F
    • time: 50:01
    • distance: 4.12 mi
    • tempo splits: 10:47, 10:20, 11:17, 10:29, 10:22, 10:28
    • elevation gain: 286 ft (corrected)
    • route: Northwest Branch Trail
    • comments: I don't usually do two workouts in a row, but I had the opportunity to get this in on the trail before sunset instead of doing it on the track the next day.

Thursday

• Before breakfast: core workout
  • 60-s plank
  • 20 starfish
  • 20 dead bug
  • 30 sec fast feet
  • 20 slo-mo mountain climbers
  • 20 each side flutter kicks
  • 30 sec fast feet
  • 20 bicycle crunch with hold
  • 5 10-s hollow-body holds
  • 30 sec fast feet
  • 2 30-s side planks
  • 20 double leg lift/lowers
  • 30 sec fast feet
• After work:
  • 60 min easy
    • T+D 118, 1% effect, T 65 F
    • time: 1:00:00
    • distance: 4.93 mi
    • average pace: 12:10 (GAP ave pace 12:11)
    • splits: 12:24, 12:31, 11:51, 11:48, 12:16
    • ave HR: 138 BPM - within my target range
    • elevation gain: 170 ft (corrected)
    • route: Sligo Creek Trail
    • comments: This trail is paved, so not a "real" trail run.

Friday

• Before breakfast: stretching
• In evening: 2-hr tennis doubles match - my partner and I won 1-6, 7-6, 1-0!!!

Saturday

• Before lunch: walk outside
  • time: 58:50
  • distance: 2.92 mi
  • ave pace: 20:07
  • elevation gain: 206 ft (corrected)
  • route: Forest Glen Annex
• Before dinner:
  • 90 min easy on trail
    • T+D 107, 0.5% effect, T 63 F, very windy!
    • time: 1:30:01
    • distance: 6.45 mi
    • average pace: 13:57 (GAP ave pace 13:42)
    • splits: 13:46, 13:15, 14:29, 14:29, 13:46, 14:09, 13:34
    • ave HR: 139 BPM - within my target range
    • elevation gain: 433 ft (corrected)
    • route: Valley Trail, Rock Creek National Park
    • comments: Such a beautiful day!

Sunday: 210 min LR on trail

• T+D 96, no effect, T 61 F, very windy!
• time: 3:30:01
• distance: 14.41 mi
• average pace: 14:34 (GAP ave pace 14:03)
• splits: 14:00, 14:07, 14:11, 13:53, 13:25, 14:59, 15:29, 15:38, 14:43, 14:06, 14:51, 14:21, 14:27, 14:39, 17:30
• ave HR: 142 BPM - below my target range
• elevation gain: 1222 ft (corrected)
• route: Seneca Greenway Trail
• comments: Such a beautiful day! This run went very well. The average pace was about the same as last week, but the two miles that I added on included 250 ft of additional elevation gain. I was able to run more of the slight inclines throughout the run. My right ear plugged up at the very end of the run.
• comments: I ate one serving of Teddy Grahams, two Honey Stinger waffles, and one sleeve of Clif Blocks. I took 1.5 L of water + Nuun and 1 L of water, and I drank it all.

Health

Still making slow progress on the headache front. Overall, the PRT has been amazingly effective.

The tennis match on Friday really aggravated the plantar fasciitis in my right foot especially. I was hoping it wouldn't be too awful for my weekend runs, but fortunately they went ok. Tennis is definitely the hardest thing on the PF.

 

[GollyGadget]

So glad to hear the prt is working for you!

 

[avondale]

Week of Oct. 23 - 29, 2023

This week was the twelfth week of the training plan for my next race: Harbison 50k in South Carolina on January 7. Next week is a cut-back week.

Monday

• Before breakfast: foam rolling and stretching
• After work: walk outside - it was so nice!
  • time: 45:21
  • distance: 2.25 mi
  • ave pace: 20:10
  • elevation gain: 130 ft (corrected)

Tuesday

• Before breakfast: core workout - cut short for time
  • 60-s plank
  • 20 starfish
  • 20 dead bug
  • 30 sec fast feet
  • 20 slo-mo mountain climbers
• After work:
  • 60 min tempo ramps
    • T+D 110, 0.5% effect, T 63 F
    • time: 1:00:01
    • distance: 5.03 mi
    • average pace: 11:56 (GAP ave pace 11:52)
    • splits: 12:26, 11:59, 11:51, 11:39, 11:44
    • elevation gain: 392 ft (corrected)
    • route: neighborhood loop 2
    • comments: My legs were still sore from Sunday's long run and took awhile to get going.

Wednesday after work:

• 60 min easy
  • T+D 119, 1% effect, T 69 F
  • time: 1:00:01
  • distance: 4.82 mi
  • average pace: 12:28 (GAP ave pace 12:22)
  • splits: 12:31, 12:32, 12:13, 12:30, 12:33
  • ave HR: 134 BPM - within my target range
  • elevation gain: 330 ft (corrected)
  • route: neighborhood loop 1

Thursday

• Before breakfast: Workout 1
  • 3 x 5 suitcase squats with 67.5 lb + 20-lb vest
  • superset:
    • 3 x 5 lat pull-downs with 49-lb bands
    • 3 x 5 bench presses with 67.5 lb
  • 3 x 5 Romanian deadlifts with 62.5 lb
  • superset:
    • 3 x 5 shoulder presses with 25 lb per arm
    • 3 x 5 pull-aparts with 13-lb band
• After work:
  • Tempo intervals: 10 min easy + 6 x (5 min tempo + 1 min walk) + 10 min easy
    • T+D 121, 1.5% effect, T 74 F
    • time: 56:01
    • distance: 4.92 mi
    • tempo splits: 10:18, 10:07, 10:09, 10:00, 9:44, 9:59
    • route: HS track
    • comments: I took it too easy on the intervals.

Friday

• Before breakfast: core workout
  • 60-s plank
  • 20 starfish
  • 20 dead bug
  • 30 sec fast feet
  • 20 slo-mo mountain climbers
  • 20 each side flutter kicks
  • 30 sec fast feet
  • 20 bicycle crunch with hold
  • 5 10-s hollow-body holds
  • 30 sec fast feet
  • 2 30-s side planks
  • 20 double leg lift/lowers
  • 30 sec fast feet
• After work: walk on treadmill
  • time: 54:14
  • distance: 3.01 mi
  • ave pace: 18:01
  • incline: 0%

Saturday

• After breakfast: 2-hr tennis doubles practice
• Before dinner:
  • 90 min easy
    • T+D 145, 4% effect, T 80 F !!!
    • time: 1:30:01
    • distance: 6.91 mi
    • average pace: 13:02 (GAP ave pace 13:01)
    • splits: 12:48, 12:57, 12:57, 13:04, 12:54, 13:05, 13:30
    • ave HR: 140 BPM - at the top of my target range
    • elevation gain: 291 ft (corrected)
    • route: Sligo Creek Trail
    • comments: This is a paved trail, but I am using it to have the continuous uphill on the return leg. However, the grade is not quite as much as I remember, so I may have to find a different route for this.

Sunday before dinner:

• 240 min LR on trail
  • At start: T+D 125, 1.5% effect, T 64 F. At end: T+D 132, 2.5% effect, T 70 F.
  • time: 4:00:00
  • distance: 14.63 mi
  • average pace: 16:24 (GAP ave pace 15:48)
  • splits: 16:30, 15:16, 15:49, 15:45, 16:02, 15:42, 17:04, 18:08, 16:48, 15:45, 16:55, 15:51, 16:40, 16:37, 17:35
  • ave HR: 136 BPM - below my target range
  • elevation gain: 1203 ft (corrected)
  • route: Seneca Greenway Trail
  • comments: The weather forecast for today was unseasonably hot and humid. It didn't get quite as hot as forecast, and it was mostly cloudy, but the humidity was very high. I knew that with such a long run, the conditions would really wear me out quickly, so I purposely started with a lot more walking than usual. This was excellent foresight because I started sweating prodigiously almost right away. By 3 hours, my right ear had plugged up, and I was toast. I got it down, but it was good that I hadn't gone out like a normal long run.
  • comments: I ate one sleeve of Clif Bloks, one serving of Teddy Grahams, and two Honey Stinger waffles. I took 1.5 L of water + Nuun and 1 L of water and drank almost all of it.

Health

Not much to report, which is nice. Progress is being made on the headache front and plantar fasciitis. I'm getting my next covid booster + flu shot during this next week - scheduled because it's a cut-back week.

 

[GollyGadget]

I was just debating when to get my fall vaccinations. It usually wipes me out for a day so I need to schedule it strategically. vaccinating during a cut back week is a great idea!

 

[avondale]

I was just debating when to get my fall vaccinations. It usually wipes me out for a day so I need to schedule it strategically. vaccinating during a cut back week is a great idea!

That's the same way for me. Shots on Friday evening and then I'm not planning to do much on Saturday. If I feel better than I expect, then it will sort of be a bonus day.

 

[nancipants]

I felt a little off the day after my vaccinations, but my arm hurt SO BAD for several days. I was so glad they don't give shots in your legs like with babies.

 

[WillRunForPizza]

Yep yep - got mine a couple of weeks ago and definitely felt it the next day. Fortunately I scheduled them the afternoon before my rest day!

 

[avondale]

Week of Oct. 30 - Nov. 5, 2023

This week was the thirteenth week of the training plan for my next race: Harbison 50k in South Carolina on January 7. It was a cut-back week, which was good because I had to cut it back for sure. First, between work and tennis, I had to skip a mid-week run.

Then I got my covid booster and flu shot on Friday after work. The covid vaccinations really hit me, and this was no different. I got muscle spasms in my legs after being in bed for a couple hours, and they kept waking me up. Finally I got up and took more pain killers and also put on compression calf sleeves, which fortunately mostly calmed the muscle spams. But I didn't really get much sleep. Then on Saturday all day a killer headache, muscle aches, and bad fatigue - I tried various painkillers and they dampened the headache a bit for short times. I canceled my run but did get a walk in for my steps - and it was a beautiful day. Fortunately I got more sleep on Saturday night (but not high quality, Garmin says), and the lymph node in my left armpit decided to swell - it was a bit late to the party. By a few hours after waking up, I was feeling much better but not 100%. I did a 2-hr long run instead of my planned 3 hours, which was a good idea: my legs were definitely tired and sore out of proportion to the effort. Sigh. I've had these sorts of side effects with both Pfizer and Moderna, although this one was Moderna.

Monday

• Before breakfast: foam rolling and stretching
• After work: walk on treadmill
  • time: 42:58
  • distance: 2.39 mi
  • ave pace: 17:59
  • incline: 2%

Tuesday

• Before breakfast: core workout
  • 60-s plank
  • 20 starfish
  • 20 dead bug
  • 30 sec fast feet
  • 20 slo-mo mountain climbers
  • 20 each side flutter kicks
  • 30 sec fast feet
  • 20 bicycle crunch with hold
  • 5 10-s hollow-body holds
  • 30 sec fast feet
  • 2 30-s side planks
  • 20 double leg lift/lowers
  • 30 sec fast feet
• After work:
  • Hill repeats: 12 min easy + 4 x (2 min hard uphill + 4 min walk downhill) + 5 min easy
    • T+D 80, no effect, T 45 F - great weather!
    • time: 41:01
    • distance: 2.95 mi
    • tempo splits: 10:48, 10:37, 10:41, 10:34 (GAP 9:44, 9:24, 9:48, 9:28)
    • elevation gain: 248 ft (corrected)
    • route: old loop around the neighborhood
    • comments: Had to dodge lots of trick-or-treaters! LOL

Wednesday

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

Thursday after work:

• 50 min tempo ramps
  • T+D 70, no effect, T 46 F
  • time: 50:00
  • distance: 4.31 mi
  • average pace: 11:36 (GAP ave pace 11:30)
  • splits: 11:50, 11:32, 11:32, 11:30, 11:35
  • elevation gain: 334 ft (corrected)
  • route: new loop around the neighborhood

Friday: in a rarity, I had no activities. I was SOOO busy at work and had a massage in the evening after my covid + flu shots.

Saturday afternoon: walk outside

• time: 1:00:01
• distance: 3.04 mi
• ave pace: 19:44
• comments: Did this when I was feeling a bit better and to get my steps in - also, it was beautiful outside!

Sunday before dinner:

• 120 min LR on trail
  • T+D 110, 0.5% effect, T 70 F
  • time: 2:00:01
  • distance: 8.05 mi
  • average pace: 14:54 (GAP ave pace: 14:25)
  • splits: 13:44, 13:23, 14:41, 16:58, 17:19, 15:14, 14:27, 13:32
  • elevation gain: 523 ft (corrected)
  • route: Valley Trail, Rock Creek National Park
  • comments: I ate one sleeve of Clif Bloks. I took 1.5 L of water + Nuun.
  • comments: This run definitely felt harder than usual. My splits and average pace should have been a bit better. But at least it was another beautiful day!

Health

This past week was very stressful and busy at work. My headache came back - not necessarily unexpected, but frustrating. And then the covid shot crap. I'm planning to plan for this next year in any training plan since clearly I'm going to continue to have side effects that knock me out of training for a couple of days.

On the plus side, my plantar fasciitis has really decreased. I get the pain after hard tennis or long runs, but not otherwise typically.

 

[Scootin'By]

Planning flu and Covid shots into a training plan sounds like a good idea.

I'm glad to hear your feet are a bit better.

 

[avondale]

Week of Nov. 6 - 12, 2023

This week was the fourteenth week of the training plan for my next race: Harbison 50k in South Carolina on January 7.

I talked in my entry last week about getting my covid booster. When I wrote that, I thought I would be pretty much back to normal....but no. Sunday night I also had muscle spasms in my legs and after putting on the compression socks, proceeded to toss and turn all night. Monday was better, but I to the odd effect of getting really, really itchy for a fairly long time, sometimes in odd places, like the palms of my hands and the bottoms of my feet. So weird. I finally got a good night of sleep Monday night - phew!

Monday was my birthday - I turned 50. I didn't mind turning 40, but I'm not so thrilled with 50. But, even though my VO2max value didn't change, Garmin said it went from being "excellent" when I was 49 to "superior" when I turned 50. LOL!

This week was SOOO busy with work that I had to forego most of my morning exercises.

Monday

• Before breakfast: foam rolling and stretching
• After work: walk on treadmill
  • time: 43:50
  • distance: 2.43 mi
  • ave pace: 18:02
  • incline: 0%

Tuesday

• Before breakfast: core workout - cut short for time
  • 60-s plank
  • 20 starfish
  • 20 dead bug
  • 30 sec fast feet
  • 20 slo-mo mountain climbers
  • 20 each side flutter kicks
  • 30 sec fast feet
  • 20 bicycle crunch with hold
  • 5 10-s hollow-body holds
  • 30 sec fast feet
• After work:
  • Hill repeats: 12 min easy + 5 x (2 min hard uphill + 4 min walk downhill) + 5 min easy
    • T+D 112, 1% effect, T 67 F
    • time: 47:01
    • distance: 3.35 mi
    • tempo splits: 11:11, 10:28, 10:31, 10:26, 10:24 (GAP 10:17, 9:30, 9:31, 9:32, 9:53)
    • elevation gain: 280 ft (corrected)
    • route: old loop around the neighborhood

Wednesday after work:

• 60 min easy
  • T+D 98,no effect, T 56 F
  • time: 1:00:01
  • distance: 4.75 mi
  • average pace: 12:39 (GAP ave pace 12:32)
  • splits: 12:23, 12:36, 12:54, 12:24, 13:04
  • ave HR: 134 BPM - within my target range
  • elevation gain: 331 ft (corrected)
  • route: neighborhood loop 1

Thursday after work:

• 60 min tempo ramps
  • T+D 121, 1.5% effect, T 63 F
  • time: 1:00:03
  • distance: 5.27 mi
  • average pace: 11:24 (GAP ave pace 11:22)
  • splits: 11:54, 11:29, 11:19, 11:16, 11:06, 11:10
  • elevation gain: 408 ft (corrected)
  • route: new loop around the neighborhood

Friday after work: walk on treadmill

• time: 1:26:50
• distance: 4.2 mi
• ave pace: 20:40
• incline: 2 - 0%

Saturday

• Before lunch: 2-hr tennis doubles practice
• Before dinner:
  • 90 min easy on trail
    • T+D 94, no effect, T 58 F
    • time: 1:30:00
    • distance: 6.35 mi
    • average pace: 14:10 (GAP ave pace: 13:20)
    • splits: 14:12, 15:01, 14:26, 14:17, 13:36, 13:49, 13:07
    • ave HR: 138 BPM - within my target range
    • elevation gain: 866 ft (corrected)
    • route: Western Ridge Trail, Rock Creek National Park

Sunday

• 270 min LR on trail
  • At start: T+D 72, no effect, T 44 F. At end: T+D 80, no effect, T 48 F.
  • time: 4:30:00
  • distance: 17.97 mi
  • average pace: 15:02 (GAP ave pace 14:31)
  • splits: 14:32, 14:28, 14:51, 14:43, 13:41, 14:58, 15:37, 15:18, 14:02, 15:06, 14:28, 16:50, 14:38, 14:48, 15:30, 15:34, 15:13, 16:14
  • ave HR: 135 BPM - below my target range
  • elevation gain: 1478 ft (corrected)
  • route: Seneca Greenway Trail
  • comments: I took 1.5 L water + Nuun and 1.5 L water; drank all except about 0.25 L. Ate 2 Honey Stinger waffles, 1 sleeve Clif Bloks, 1 serving Teddy Grahams, 1 serving M&Ms.
  • comments: I was reasonably happy with this run, given that my last two long runs have been odd.
  • comments: My left knee was rather unhappy by the end. It didn't want to bend, especially to let me go downhill - I'm not sure it was the joint per se, but the muscles/connections to the joint to bend it.
  • comments: I think was my longest training run ever, in terms of time!

Health

Well, with the stress of last week, plus the covid + flu shots, plus the stress of this week...and my headache is back. According to the book and my therapist (we met Thursday), this is not unexpected. I just need to get back to somatic tracking, trying not to let myself get stressed, and so on. Easier said than done! But it was a good reminder about how bad it used to be.