avondale training journal, starting Dec. 2018

avondale

DIS Veteran
Joined
Oct 24, 2017
Week of Dec. 30, 2019 - Jan. 5, 2020

This is the second week of my DopeyBadger training plan for the Martian Marathon on Apr. 18, 2020. All easy runs this week, still.

Monday morning:
  • 4EA
    • T 55 F, rained on and off and was quite windy
    • Target pace: 11:56
    • Splits: 11:51, 11:51, 11:53, 12:00
    • Ave HR: 136 BPM - within my target zone - but for some reason I got no readings for the first half of the run, despite the fact that I'm sure I saw readings on my watch
    • comments: I hit all my splits.
    • comments: This was an extra run that was not on the plan.
    • Route: Justus Trail
Tuesday morning:
  • 5EA
    • T 34, windy, a few snow flakes in the last couple of miles
    • Target pace: 11:56
    • Splits: 11:50, 11:58, 11:56, 12:02, 12:02
    • Ave HR: 141 BPM - above my target zone
    • comments: I hit all my splits
    • Route: Allegheny River Trail
Wednesday afternoon:
  • 2-hr tennis doubles
  • 40-min walk on treadmill
Thursday before lunch:
  • 5EA
    • T 43 F
    • Target pace: 11:56
    • With GAP adjustments, splits should have been: 11:57, 12:11, 12:08, 11:46, 12:05.
    • Splits: 11:51, 12:10, 12:02, 11:44, 12:09
    • Ave HR: 138 - within my target zone
    • comments: I hit all my splits.
    • Route: Sligo Creek Trail, going north.
Friday morning: Workout 3 (like previous) and foam rolling and stretching

Saturday before dinner:
  • 6EA
    • T 57 F to begin and 49 F to end, steady rain the whole time
    • Target pace: 11:56
    • With GAP adjustments, splits should have been: 12:03, 12:02, 12:03, 11:56, 11:57, 12:03.
    • Splits: 11:52, 11:53, 12:01, 11:51, 11:57, 12:05.
    • Ave HR: 147 - above my target pace - however, I was getting pretty crazy readings, especially in the last couple of miles. Maybe the rain was messing with the readings? This run felt easy-peasy the whole time.
    • comments: My first mile was too fast, but I hit the rest of the splits.
    • Route: Rock Creek Trail, going north.
Sunday before dinner:
  • 8EB
    • T 39 F
    • Target pace: 11:08
    • With GAP adjustments, splits should have been: 11:14, 11:13, 11:14, 11:16, 11:10, 11:08, 11:09, 11:14.
    • Splits: 11:09, 11:12, 11:14, 11:16, 11:13, 11:09, 11:08, 11:12.
    • Ave HR: 147 - above my target range
    • comments: I hit all my splits.
    • Route: Rock Creek Trail, going north.

Health

Fortunately, I got over the cold pretty quickly - I was feeling pretty good on Wednesday and improving since then. (It hung on a lot longer in my husband, and unfortunately others in both my husband's family and my family have caught it - it all came from my husband's 2-yo nephew from California!)

The headache has been up and down - always worse with a cold.
 

avondale

DIS Veteran
Joined
Oct 24, 2017
Week of Jan. 6 - 12, 2020

This is the third week of my DopeyBadger training plan for the Martian Marathon on Apr. 18, 2020.

Monday
  • Morning: prehab routine (like previous) and foam rolling and stretching
  • After work:
    • 4EA
      • T 46 F
      • Target pace: 11:56
      • With GAP adjustments, splits should have been: 12:05, 12:10, 12:23, ?? (to make 4 miles instead of 5, I had to do something different)
      • Splits: 11:59, 12:07, 12:16, 12:34
      • Ave HR: 140 - above my target range
      • comments: I hit all my splits.
      • Route: old loop around the neighborhood
Tuesday
  • Morning: Workout 1 (like previous) and foam rolling and stretching
  • After work:
    • 4EA on treadmill at 5.0 mph. The weather was changing from sleet to snow, so I decided to stay inside. And kind of regretted it.
Wednesday
  • Morning: prehab routine (like previous) and foam rolling and stretching
  • After work:
    • 1WU + 6 x (4min @CV + 1.5min RI) + 2 x (200m @R + 200m RI) + 0.5CD = 5.3 mi
      • T 39F, windchill 30 F
      • CV target pace: 9:00
      • CV splits: 9:02, 9:02, 9:02, 8:57, 9:03, 9:02
      • comments: I hit all my splits! This was a hard set of intervals.
      • R target pace: do each 200-m interval in 58 s or less
      • R splits: 52.1 s, 51.6 s
      • comments: I hit all my splits! I've never done R-pace intervals in the dark, and it was a little weird because I couldn't see all the way down the straightaway of the track, even with my knuckle lights!
      • HS track
Thursday evening: 2-hr tennis doubles match - my partner and I won 6-3, 6-4, and our team won overall, too!

Friday afternoon:
  • 6EB
    • T 52 F
    • Target pace: 11:08
    • With GAP adjustments, splits should have been: 11:14, 11:13, 11:14, 11:08, 11:09, 11:14.
    • Splits: 11:09, 11:12, 11:12, 11:07, 11:06, 11:15.
    • Ave HR: 145 - above my target range
    • comments: I hit all my splits.
    • comments: I moved this run up from Saturday because I was going to be playing tennis twice on Saturday.
    • Route: Rock Creek Trail, going north.
Saturday:​
  • Afternoon: 2-hr tennis practice outside! Our temperatures got into the upper 60s F so we had to take advantage of it!
  • Evening: 2-hr tennis doubles match - my partner and I lost 6-4, 3-6, 1-0, but our team won overall.
Sunday before dinner:​
  • 0.5WU + 3 x (2M-tempo + 0.5RI) + 0.5 CD = 8.5 mi
    • T+D 105, 0.5% correction
    • M-tempo target pace 9:56; with correction 9:59
    • With GAP adjustments, M-tempo splits should have been: 10:05, 10:05, 10:07, 10:01, 10:00, 10:03.
    • Splits: 10:08, 10:05, 10:06, 10:00, 10:04, 10:02.
    • comments: I hit all my splits!
    • Route: Rock Creek Trail, going north.
New Garmin Venu
I got a Garmin Venu for Christmas to replace my Vivoactive 3. I had only had the VA 3 for about 18 months, but I was a mix of happy with it and dissatisfied. Here are my thoughts about the Venu now that I've been wearing it for about 3 weeks.​
  • It is a better mix of touchscreen and buttons. My Forerunner 235 didn't have touchscreen capability and doing everything with buttons was annoying. But the VA 3 went too far the other way: it used the touchscreen for almost everything and only had 1 button. The Venu gives a much more satisfying experience, I think. It has 2 buttons: the "action" button like the VA3 and a second button that is usually a "back" button. The second button also can be a lap button - thank you! The manual lap function for the VA3 was to double-tap, which was very difficult on the run. The Venu is much better. I think overall the controls are more intuitive this way.
  • The Venu's screen is gorgeous, of course, since this was its main selling point.
  • Oddly, the Venu's lap pace will only show increments of 5 seconds. For example, my M-tempo target pace today was 9:59. If I was hitting this pace right on, the Venu would show my lap pace as 10:00. From experience, I can say that it always rounds up: 1, 2, 3, 4 round up to 5, and 6, 7, 8, 9 round up to 0. This can be annoying, such as when my target pace with GAP was 10:07 and I want to hit this within +/- 5 s. A lap pace of 10:10 would guarantee I was within that target range, but a 10:15 and 10:05 would also be acceptable depending on the exact value. When the lap completes, the lap pace to the exact second is shown. I can't find any information that would have told me ahead of time that the lap pace would be this way, so a big annoying. But I am getting used to it.
  • The battery usage seems to be better (that is, it uses less battery) than I was getting with the VA3, when the GPS is activated during activities. I'm not totally sure why this is, but it is very welcome.
Health​
  • The headache continues. I saw my PCP for my annual check-up. She really advocated for regular massages - she has some personal experience with neck issues causing headaches, although nothing as bad as mine. She said that she would write a letter to my insurance verifying that the massages were medically necessary, if my insurance would cover them. Turns out my insurance won't cover massages (unless they are with a program of PT and other stuff). But my insurance WILL cover acupuncture, which is very frustrating - stupid pseudoscience.
  • I tweaked my right lower glute/upper hamstring sprinting for a short ball in tennis practice on Saturday. I feel it, but so far it doesn't really seem to be affecting anything. Pretty typical minor tennis injury.
 

avondale

DIS Veteran
Joined
Oct 24, 2017
Week of Jan. 13 - 19, 2020

This is the fourth week of my DopeyBadger training plan for the Martian Marathon on Apr. 18, 2020.

@DopeyBadger , it turns out that I am not going the Princess HM. Before I could get everything worked out, the race sold out. Bummer. I shouldn't have been so indecisive about the trip. At any rate, for that day, do you want me to run 13LR instead? Or do you want make changes for that week?

Monday
  • Morning: prehab routine (like previous) and foam rolling and stretching
  • Evening: 2-hr mixed doubles tennis match with my husband. We lost 6-2, 3-6, 1-0, and our team lost overall, too. We had a really good match, because the male opponent, in particular, was very, very good. We were very happy to have done as well as we did.
Tuesday
  • Morning: Workout 2 (like previous) and foam rolling and stretching
  • After work: 40-min walk on treadmill
Wednesday after work:
  • 4EA
    • T 52 F
    • Target pace: 11:56
    • With GAP adjustments, splits should have been: 12:05, 12:10, 12:23, 12:10.
    • Splits: 11:45, 12:09, 12:04, 11:52.
    • Ave HR: 137 - within my target range
    • comments: I did this too fast and only hit my target for the second mile. This route is hilly enough that it's hard to balance out the fast downhills and slow uphills to get the right average.
    • Route: old loop around the neighborhood
Thursday
  • Morning: Workout 3 (like previous) and foam rolling and stretching
  • After work:
    • 1WU + 5 x (5min @CV + 2 min RI) + 2 x (200m @R + 200m RI) + 0.5 CD
      • T 43 F, wind 18 - 20 mph with higher gusts
      • CV target pace: 9:00
      • CV splits: 9:01, 9:04, 9:04, 10:45, 10:40
      • comments: The wind was really bad and for half of the track loop, I felt like I was hardly moving forward. When it was a tailwind, I felt like I might get pushed over. I didn't think I was going to be able to push through the last two intervals, and I couldn't. The wind was stealing the breath out of my mouth.
      • R target pace: do each 200-m interval in 58 s or less
      • R splits: 54.2 s, 52.2 s
      • comments: I could do these since I ran the straightaway where the wind was a tailwind! The turn was bad, though.
      • HS track
Friday
  • Morning: prehab routine (like previous) and foam rolling and stretching
  • Evening: 2-hr tennis doubles match. I subbed into this match at the last minute - and had the best match that I've played in a long, long time! My partner and I were both 3.5 players, and we played a 4.0 + 3.5, so we should have lost badly. But we won 4-6, 7-5, 1-0!!! This enabled our team to win the match overall - our first team win of the season!
Saturday
  • Before lunch:
    • 4EA blind
      • T 30 F, windchill 22 F, light snow changing to sleet during the run
      • Target pace: 11:56
      • With GAP adjustments, splits should have been: 11:57, 12:11, 11:46, 12:05
      • Splits: 11:38, 12:22, 11:26, 12:08
      • Ave HR: 136 - within my target range
      • comments: Well, doing this blind, I only hit my target for the last mile.
      • Route: Sligo Creek Trail, going north
  • Afternoon: 40-min walk on treadmill
Sunday
  • Afternoon:
    • 4.5EB
      • T 39 F, windchill 29 F
      • Target pace: 11:08
      • With GAP adjustments, splits should have been: 11:14, 11:13, 11:09, 11:14, 11:08.
      • Splits: 11:11, 11:12, 11:04, 11:10, 11:11
      • Ave HR: 149 - above my target range
      • comments: I hit my target for all miles.
      • comments: I'm getting tired of all this wind!
      • Route: Rock Creek Trail, going north
  • Evening: 2-hr tennis doubles match. As I write this, I haven't played it yet. Edited to say that I didn't get to play this match - one of our opponents didn't show up, so we won the match by default and I went home. A bummer not to play.


Health

I got a massage today that focused on the neck and shoulders. I don't know if it helped my headache yet, but my PCP says the best bet is to go consistently for awhile to see what it does. So I got a membership so that I will go at least once a month. We'll see!
 
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