Certainty of death. Small chance of success. What are we waiting for? (comments welcome)

[NYC_MW]

Happy Birthday!

 

[superchime]

Weekly Summary
June 24 - 30

Mon - easy 2.5
2.29 in 42:13
Going for time instead of distance due to the fact that I now live on the surface of the sun.
T + D 81 + 72

Tues - Plan: upper body strength in the home gym
Two weeks in a row! Who even am I?

Wed - plan: 0.5 mi @ WU + (3 x 100m @ R w/ 100m RI) + (4 x 200m @ R w/ 200m RI)+(3x100m@Rw/100mRI)+0.5mi@CD

Heat adjustment: run these slower than the listed pace and don’t be afraid to bail on the run if my form starts to fail or I start to drastically slow down. Do not push through.

T+D 81 + 66

100m
1 - 56 sec
2 - 56 sec
3 - 57 sec

200m
1 - 1:47
2 - 1:50
3 - 1:52
4 - 1:52
… and that’s as far as I made it before I started feeling dizzy. Not sure if it was even worth it, given how slow I was going, but I got up and got out there at least.
2 miles total

Afternoon - Injury prevention workout

Thurs - plan: Stability workout

Fri - plan: Lower body strength in the home gym
Did it. Didn't die.

Sat - plan: 2 miles easy, stretching and meditation
Ok the first lower body strength in a while kicked my butt... and my shoulders. I was doing squats while holding dumbbells and my arms didn't appreciate the extra weight. I know the first session back is always a doozy so hopefully next week will be better.

Anyway, I was sore, and it was hot, and we had people over for most of the day, so I missed my first run of this training plan.

Sun - plan: 5 miles easy, stretching and meditation
Not going to miss two in a row, but I wasn't going outside either.
5 miles on treadmill in 1:34

Character stop from Monday's run.



Total miles for the:
week 9.29
month 50.17
year 348.77

 

[superchime]

Happy belated birthday! It's also been very warm here and I am not a fan.

Thanks!
I love summer and don't usually mind the heat but this is a bit much even for me.

 

[superchime]

Happy Birthday!

Thank you!

 

[WillRunForPizza]

Ok the first lower body strength in a while kicked my butt... and my shoulders. I was doing squats while holding dumbbells and my arms didn't appreciate the extra weight. I know the first session back is always a doozy so hopefully next week will be better.

Somehow my hands are always super tired after I've done a bunch of lower body strength? Just to say, you're not the only one

 

[superchime]

Weekly Summary
July 1 - 7

Mon - easy 2.5
2.5 in 42 min
16:53 min/mile
T + D = 68 + 68

A storm came through and the weather was amazing this morning! It actually got cooler as I started running.

Tues - Plan:rest
I did rest, but the weather was fabulous again and I wished I had a run on the schedule. Took the puppy to the vet instead. She’s all done with her puppy shots now and in a couple of weeks she will be free to live it up and walk around in public!

Wed - plan: 0.5mi@WU+3setsof(100mR+100mWU+100mR +300mWU+ 300mR+100mWU)+0.5mi@CD
2.56 miles in 47 min
T + D 70 + 66. Not quite as nice as the past couple of days but I am still not complaining.

1st set
100m - forgot which mailbox was my 100m target and accidentally ran 200m instead
100m - 48 sec
300m -2:25

2nd set
100m - 48
100m - 46
300m - 2:14

3rd set
100m - 45
100m - 42
300m - 2:04

Started out these sets absolutely hating life, telling myself I suck at running. Why am I doing this? I’m never going to get better. Etc. Accidentally starting with 200m didn’t help. By the end life was ok again and I got progressively faster. So much of running is mental.

Afternoon - Injury prevention workout

Thurs - plan: Stability workout

Fri - plan: Lower body strength

Sat - plan: 2 miles easy, stretching and meditation
2 miles on the treadmill in 37:42

Sun - plan: 4 miles easy, stretching and meditation
4 miles on the treadmill in 1:09

I am over this heat.


Total miles for the
Week 11.06
Month 11.06
Year 359.83

 

[superchime]

Weekly Summary
July 8 - 14

Mon - easy 2.5
2.5 on treadmill in 46:17

Tues - Plan:rest
I have done something to my right foot. Maybe bad form on the treadmill? I have pain in the bottom and back of my heel, climbing up the back of my leg. It didn’t hurt yesterday at all, I just noticed it when I woke up this morning, which makes me think plantar fasciitis, but Ive had that before and this feels different. Doing all the RICE things today. We’ll see how it feels tomorrow.


Wed - plan: 1mi@WU+6x2min@Iw/2minRI+0.5 CD

Heel felt better but not 100% this morning, so I’ll continue RICEing and see if I can do today’s speed workout tomorrow

Thurs - 1mi@WU+6x2min@Iw/2minRI+0.5 CD
Foot felt much better this morning and the remaining tightness went away as I warmed up. A storm came through last night so I got up early to get this run in while the weather was still decent. Had to cut my cooldown a bit short because I had to finish in time for my puppy-watcher to get to work.

2.74 miles
T+D 68 + 68

Intervals were supposed to be .16miles in 2 minutes

1:58 .16
didn’t hit the lap button, oops
2:02 .16
2:02 .16
2:01 .17
2:02 .17

These weren’t too bad but I think I sped up a little at the end because I was ready to be done.

Fri - legs?
Very slight twinge in my heel this morning but it went away quickly. I'm going to try to stay off the treadmill as much as I can.

Sat - plan: 2.5 miles @ 120/30 sec @ 16:20/20:00 paces
2.5 miles in 44:18
avg pace 17:40
T+D 81 + 77

Not a lot to say about this one. I didn't get out until 11am because it was storming earlier in the day, so this was not my best run ever but I got it done.

Sun - 1 mile WU + 5k time trial
1 mile warmup - 18:17
3.1 miles 44:37, avg pace 14:23
T+D 77 + 75 when I started, 79 + 75 when I finished. We're under a heat advisory from 11am today.

Our local roadrunner club had a Pirate themed race scheduled for today, and I considered it but it didn't start until 9am and the area where they were running has no shade, so I opted to do this time trial in my neighborhood instead. I will keep an eye on their races, though, because it might be fun to do one at some point. They were holding a 5k and a 10k at the same time, which would be great for me because I could blend in with the 10k people and not feel so slow.

I didn't start as early as I would have liked but the roads were still mostly shady. Warmup was ok and I started the time trial feeling good. Not a peep out of my heel. I just ran around the flat parts of my neighborhood, which means some neighbors got to see me pass multiple times, my face getting progressively more red.

Mile 1 - 14:11
Mile 2 - 14:21
Mile 3 - 14:32


I recorded each quarter mile(ish) segment.



I dunno. These times aren't great, but I kept telling myself that at least it's not likely to be this hot at marathon weekend. Legs felt good through the run, breathing was fine, I definitely could have given more if it wasn't so hot. I was keeping an eye on my heart rate. In the last half mile my head started to tingle, and the voice in my head told me all about how people die from running when it's hot. Thanks inner voice.

Total miles for the
week 11.84
month 22.9
year 371.67

 

[GollyGadget]

Great job getting out there! Summer running is brutal but it will make you better.

 

[WillRunForPizza]

Summer running is brutal but it will make you better

...in the fall

 

[superchime]

Great job getting out there! Summer running is brutal but it will make you better.

...in the fall

Haha! Thanks, both of you.
I keep thinking that I am making all of these lovely adaptations for the heat and I hate that it'll cool off here and I'll lose them before marathon weekend. But you're right, the running gains should remain.

 

[superchime]

Weekly Summary
July 15 - 21

Mon July 15 - plan 2.5 miles easy
Woke up with an earache and a bit of a sore throat. I really don’t think I’m sick, I haven’t gone anywhere! Maybe it’s just sinus issues caused by the crazy weather we’re having.

Tues July 16 - plan: rest
Ear felt better-ish. Probably not sick.

Wed July 17 - plan: 1 mi @ WU 2 x 3 min @ I w/ 3 min RI + 4 x 2 min @ I w/ 2 min RI + 0.5m CD
2.65 miles
T+D 78 + 75

-Well I’m a big dummy. Today I was supposed to run 2 and 3 minute intervals. I’m supposed to run 0.16 mile in 2 minutes and 0.24 miles in 3 minutes. But my 6am brain wrote the 4 minute distance goal (.32) on my hand instead of the 3 minute one, so for those intervals I was really beating myself up over how slow I was.

3 min - .25 miles - ran this one with music instead of the metronome
3 min - .24 miles - 155bpm metronome for all of these
2 min - .16 miles
2 min - .16 miles
2 min - .16 miles
2 min - .18 miles - ran this one with music instead of the metronome

So, I actually did just fine.

Also my second mile was at a 15:27 pace, even with the rest intervals.


Thurs - July 18 - No notes, lost to time.

Fri - July 19 - I guess I am just never doing legs again. What happens if I just run and don't do anything else. Is that bad? That's probably bad. I should at least be stretching.

Sat - July 20 plan: 2.5 miles easy
2.51 miles in 45:15
Avg pace 18:00


Sun - July 21 4.5 miles @ 40/30 @ 12:30/20:00
Goal pace 14:54 (T+D modified goal pace 15:34)
4.5 miles in 1:10:10
Avg pace 15:35
T+D 71.6 + 71.6

This is my marathon pace. I am trying not to panic, because there is no way I can do that for 26 miles right now. It's ok, I'm not supposed to be able to do it for 26 miles yet. I am supposed to be able to do it for 4.5 miles, and I did that.

Also I am the weirdo crouched down in the ditch taking pictures of mushrooms.


Total miles for the
week 9.65
month 32.55
year 381.32

 

[superchime]

Oh! And I finally did something with my Cricut!

 

[WillRunForPizza]

What happens if I just run and don't do anything else. Is that bad?

I mean...yes? But that doesn't mean you have to do "leg day". Can you incorporate 5-10 minutes of bodyweight strength training into your warm-up? Or do strength "snacks" throughout your day? You just have to find what works for you!

This is my marathon pace. I am trying not to panic, because there is no way I can do that for 26 miles right now. It's ok, I'm not supposed to be able to do it for 26 miles yet. I am supposed to be able to do it for 4.5 miles, and I did that.

Don't panic! Marathon pace always feels harder than you think it should this far out. You're not supposed to be able to run marathon pace for 26.2 miles until race day

 

[superchime]

I mean...yes? But that doesn't mean you have to do "leg day". Can you incorporate 5-10 minutes of bodyweight strength training into your warm-up? Or do strength "snacks" throughout your day? You just have to find what works for you!

It's killing me because I *know* leg day was helping, then I fell off the track and just can not get back on. My little lifting group fell apart so I have nobody making me do it now. I like the idea of adding strength onto my warm up because I'm already committed to that, so it's more likely to happen. Everything else, I plan and then I blink and the day is over and it didn't happen. The "snacks" are a great idea too. For a while there I was doing things like calf raises while I make coffee, etc. I could probably come up with a few more of those, maybe even make some sticky notes as reminders.

Don't panic! Marathon pace always feels harder than you think it should this far out. You're not supposed to be able to run marathon pace for 26.2 miles until race day

Thank you. After-run me can see it logically, during-run me loves to catastrophize.

 

[GollyGadget]

I love the mushroom photos so keep being a weirdo if that's what it takes

 

[superchime]

Weekly Summary
July 22 - 28

Mon - Plan: 3.5 miles easy
3.5 miles in 1:03

Tues - off

Wed - Plan:1mi@WU + 8x2min@Iw/2minRI +0.5 CD
3.33 miles in 59:46
2 min segments should be .16 miles
1 - didn't hit the segment button to record this one, oops
2 - 2:03 min - .15 mi
3 - 2:01 min - .16 mi
4 - 1:57 min - .16 mi
5 - 2:02 min - .17 mi
6 - 2:02 min - .17 mi
7 - 2:00 min - .16 mi
8 - 2:02 min - .17 mi

I am ridiculous. I can't keep things in my head when I'm running. It was bad before but menopause isn't helping. When I run distance intervals I put a pile of rocks at my starting point and move one for each interval I do, so when the rocks are gone I'm done. For the time intervals I can't do that because I'm not at the same place for each start, so I carried 8 little pebbles with me and dropped one for each interval.

Thurs - off
Fri - off
Sat - Plan: 3.5 miles easy
3.5 miles in 1:02:16
Sun - Plan: 5 miles @ 40/30 @ 12:30/20:00
Had to miss this one and will likely miss all of my runs for the following week.

We're at the beach and I brought all of my stuff so I could run but there's only one road and it's busy and has no shoulder. I am getting plenty of cross training running around with the puppy, though. It was kind of a last minute trip. My son is in marine biology camp this week, and the trip I had planned for later this summer isn't happening. Plus, the puppy needed to experience the beach. So, really I did it for her.




Total miles for the:
Week 10.33
Month 42.88
Year 391.65

 

[GollyGadget]

What do you use to track your runs? Is it possible to create a workout to follow? There's no way my brain could handle counting and high intensity running so I'm happy to just do what my watch says. Your rock idea is very clever though!

 

[superchime]

What do you use to track your runs? Is it possible to create a workout to follow? There's no way my brain could handle counting and high intensity running so I'm happy to just do what my watch says. Your rock idea is very clever though!

I just use an apple watch. I don't think there's a way to create a workout yet but it looks like the new update will add some Garmin-like features. But I don't mind my rocks for now. I'm sure my neighbors think I've lost it, though!

 

[GollyGadget]

I just use an apple watch. I don't think there's a way to create a workout yet but it looks like the new update will add some Garmin-like features. But I don't mind my rocks for now. I'm sure my neighbors think I've lost it, though!

I have no experience with apple but looks like custom workouts might be possible. Might also be more effort than they're worth

https://support.apple.com/guide/watch/adjust-your-workouts-apd66fcd5c5c/watchos

 

[WillRunForPizza]

Yes, you can definitely create a workout in Apple Workouts. Scroll to Outdoor Run, then tap the three dots on the top right. Scroll down until you get to Create Workout, and then select Custom. Put in what you want from there!