Every Wish That We Put Into Motion.... (comments welcome!)

[Herding_Cats]

Weekly wrap up!
3 weeks until my half marathon (still debating using this as a time trial or just trying to stay consistent through the whole race....might depend on the weather)

10 weeks and 6 days until Sleeping Bear Marathon. (Wow that seems soon and is kinda scary.)

Food plan: mostly sticking to it (shockingly!) and am down 5 pounds now. It will be interesting to see if I’m able to lose the additional 5 because my body seems to like to be where I WAS before I went on this eating plan....I can basically eat however I want and stay that weight. I have to be a LOT more disciplined to be where I’m at now.

Monday: did my lifting workout in the morning and then did my 3mi EA whole the boys ran for XC. It was hot. I ended up walking 2/3 of it because I was pushing the stroller and that combined with that pace and the T+D....I cannot jog that slowly.

I will say that lifting felt AMAZING on pre-run legs.

Tuesday: R intervals at the HS track. This was discussed above. Definitely didn’t nail this one, and am hoping I do a better job of it this coming week.

Wednesday: rest day from running, did Tuesday’s lifting as I was feeling sore on Tuesday.

Thursday: T intervals discussed a few posts above. I’m noticing that my on-going ankle stuff is becoming more noticeable during longer runs and after them. I need to get better about icing/stretching/doing the exercises my PT gave me for it. It’s more stiff when I’ve been sitting for awhile, and made its presence known for about 15min during this run.

Friday: 2.5mi EA. Ended up power walking most of this because of again: stroller+hot+not the best of trail surfaces.

Saturday: off

Sunday (today): the baby woke up at 5:30. I made sure I was out the door by 8:30 to get my 4miles EB (plus strides) in before the temperature was back up into the 80s.

I can totally tell that the training is working. My usual route is kind of a non-stop gradual up-downhill.....nice gentle rolls. These aren’t really slowing me down like they used to. Or I don’t have to slow down at the top to “recover” and it’s a great feeling that I’m adapting (especially with how hilly the full course is going to be.)

 

[Herding_Cats]

Just warn her to be careful missing a week and then jumping ahead. Ripe for injury without proper adjustments.

She just started the plan the week after I did back in June. She didn’t take a week off. So I think (don’t hold me to it!) that her plan is to skip ahead a week on the schedule to “catch up” and not have longer runs while we are camping. Not “skip a week” as in take a week off.

 

[Herding_Cats]

Monday night I had more irritation than I have been in my ankle. And it was creeping up into my calf/outer shin and down into my foot (3rd and 4th toes.) This has been an on-going thing since the beginning of May, but the first time the irritation has spread away from the Achilles area of my ankle. I also had general leg aches Monday morning. This could easily be chalked up to taking the 30-40min talking break between my warmup and R intervals on Monday. Or that it was just a “harder” workout. Or it could be that my shoes are starting to wear out. Since the ankle issue isn’t improving, we made a stop at the running store yesterday after my oldest’s orthodontist appointment.

I tried on about 6 different shoes, and ended up sticking with the NB880s (but the newer version.) I also tried in a pair of hoka rincon 2s that were interesting, but the drop on those is half of what the NB are and that seemed like a big change in the midst of a training cycle. I might consider them if my issues persist and it really starts to seem like it’s more likely to be a shoe issue than a nagging injury.

This morning my ankle isn’t bothering me at all (it’s usually really tight for about the first 3-5min when I’ve been sitting or sleeping) but the top of my foot by my toes is achey. So go figure. Guess I have more ice and epsom salt on deck for today.

I took off my Tuesday run (3.5mi EA) and today is my rest day in hopes that giving my foot a little extra break will get me through the week as I have 5 miles on Thursday and 9 miles on Friday, and then we go camping for a week so my mileage is a little bit reduced next week also.

 

[Herding_Cats]

Weekly wrap up.

We are camping and cell service is awful most of the time. Headed to a nearby library to use their wifi tomorrow morning and hopefully land a goofy bib.

Monday: r interval run discussed above. Was a mile “short” because I was out of time after our lengthy discussion and skipped the cool down so I could get back home to the kids.

Tuesday: took the day off since my ankle/Achilles was bothering me a lot.

Wednesday: rest day

Thursday: 5 miles EB plus strides. Used the treadmill because we were still packing/cleaning to be gone, had baseball, etc.

Friday: was supposed to do 8mi LR and 1mi M pace. I wore my new shoes to see if that would change any of the ankle issues or foot aches I’d been having. Spoiler alert: it didn’t help. This run didnt end up that way for a wide range of reasons, but I did manage to get about 8 miles done in just under 2 hours. It was really frustrating because I get so great for the first 3 miles even though t+d was like 153. Cardio conditioning was not one of the reasons this run went off the rails. I found out that *walking* in my running shoes makes my Achilles/back of my ankle hurt a LOT more because the top of the heel cup (?) pushes into it every time I toe off. So maybe I need an entirely different shoe? But then why would it only affect one foot and not both? I’ve been wearing sandals and flip flops at the campground and doing a lot of walking and not had any problems. Last night I put my running shoes on and everything with my foot and ankle flared up within 10 minutes of walking. This morning during my run my ankle of noticeable but not really bothersome, until I walked the last 100 yards to the campsite and then the walking made it hurt. So maybe I need to go back to the store and buy the hokas and try them out on the treadmill and see if I still have the issue? I don’t know. I’m at a loss here.

 

[Herding_Cats]

I need to decide by tomorrow if I’m going to run a half next Sunday. Dh is going to run the 5k, and there’s also a 10k.

Currently the weather forecast is low of 64 and high of 81. Temps usually start really climbing at about 10am, and the race starts at 8am.

Historical t+d for that date...looks like it’s going to pretty average?

Using 9am as the reference point since the race starts at 8am....

2020: 68 + 60.73 = 128.73
2019: 71 + 58.93 = 129.93
2018: 67 + 59.46 = 126.46
2017: 64 + 54.25 = 118.25
2016: 64 + 53.54 = 117.54

in most cases the temperature is about 5 degrees cooler at 8am and about 8 degrees warmer by 11am, FWIW.

If this is a situation where it would be good for me to get another practice race under my belt, then I’ll do it, but since my *original* intention was a possible corral placement, then it doesn’t matter because sub 2 isn’t happening. Also not sure if I *should* do a race on my ankle? It’s been kind of all over the place this week with how it’s felt. Today will be a good test because I have 15min T intervals.

Ds3 (he’s almost 10) has started making noises about doing a 5k since everyone else in the house has been running, so this could be an opportunity to do one with him? (He’s a convenient excuse to “get out” of doing the half .....he could easily run with DH.)

Someone tell me what to do!

 

[DopeyBadger]

If this is a situation where it would be good for me to get another practice race under my belt, then I’ll do it, but since my *original* intention was a possible corral placement, then it doesn’t matter because sub 2 isn’t happening. Also not sure if I *should* do a race on my ankle? It’s been kind of all over the place this week with how it’s felt. Today will be a good test because I have 15min T intervals.

If the ankle is healthy enough that you're training hard on it, then you're likely healthy enough to run the HM. As always though, those are conversations to have with a medical professional. I think if the goal remains a marathon in the Fall, then this will serve as another good race prep situation. Get the pre-run stuff nailed down, get the nutrition nailed down, experience another race atmosphere, learn to pace appropriately from the start and not let adrenaline take over, learn to adjust pace to hills/temps, all of it. It's also a good barometer comparison to the HM you did earlier this year and whether you're on track. While not every race is the same, it's still good info.

With that being said, if your heart is not in it, then you've already lost half the battle of doing the race at all. Running is definitely physical as well as mental. And motivation plays a huge role in how the race will "feel". So if you're not motivated to do the HM, then it's going to feel harder than it actually is physically. So you have to ask yourself what you personally want to do and whether you're motivated at all to do it. That should play a large role in your decision.

 

[Herding_Cats]

Weekly wrap up:

Left for a week of camping on Saturday morning. Things we learned over this week: the baby dislikes ring off her routine a lot more than we were anticipating, not being next to the other family you are camping with is really inconvenient in the evening when you BOTH have babies who are ready to go to sleep but you are not.
Spent a lot of the week with this view (it’s Lake Huron, looking north toward Mackinaw Island and the UP of Michigan):

There’s a converted rail-trail across the street from the campground, although the loop around the outside road of the grounds was about a mile and a half. This is a really big and really busy campground, so the trial was a lot safer and more convenient (and shaded.)

Monday: planned to run with SIL but I overslept and she was finishing up as I started. 2.5 miles EA. Glad I did it in the morning because it got into the 80s by lunchtime.

Tuesday: 4mi EB + strides. Ran this right before dinner. It was hot. So hot. And humid. Running strides with a stroller is.....interesting.

Wednesday: off

Thursday: 4mi EB + strides. With the stroller again. It was cooling off at this point in the week, so mid 70s and less humidity.

Friday: T interval run. Didn’t take the stroller. I don’t know if it was the weather being in the upper 60s, or not pushing the stroller, or if the training is really starting to hit a groove but this felt great. Had to slow myself down a LOT on the warmup mile and again during the first 5min of the hard interval, but this was probably my best feeling run of the week (maybe even month?). Ran 5.16mi in just over 1:03. Was aiming for 11:00 pace on my hard intervals and ended up with 10:58 and 10:56.

I think I needed that run to get my head back on straight about the race this coming weekend. Need to figure out what my goals for it are and how hard I want to push on it.

Noticed that some leaves are starting to change already up here. And the sunflower fields are in full bloom right now.

 

[JAMIESMITH]

Beautiful scenery. You've gotta love it when a run goes perfectly.

 

[Livelovedance]

I found your training plan and I have to say thank you. I beat myself up last year trying to find perfection in my training plan. Missing runs and a very difficult year caused me to walk away from it, but I should’ve kept going. I was in the mindset that if I couldn’t complete it correctly, I couldn’t complete it at all! Your schedule also has me wondering if I’m selling myself short committing to just 3 days a week of training… I wish I would’ve seen this sooner! So much to think about…

 

[Herding_Cats]

I found your training plan and I have to say thank you. I beat myself up last year trying to find perfection in my training plan. Missing runs and a very difficult year caused me to walk away from it, but I should’ve kept going. I was in the mindset that if I couldn’t complete it correctly, I couldn’t complete it at all! Your schedule also has me wondering if I’m selling myself short committing to just 3 days a week of training… I wish I would’ve seen this sooner! So much to think about…

I've only recently been able to give myself enough grace to just let go of the runs that I missed, and I'm trying very hard to look at the big picture of things instead of a specific day. Age is good for at least some things I guess. I can totally see the attraction in running fewer days per week from a "mental load" standpoint, but I found for myself that it's actually working out better for me to be running 4-5 days because I don't have to run as far/long on each day which in turn means I'm not dreading how much of my day a run is going to eat up on the weeks that things are super crazy and busy. It's MUCH easier for me to tell my oldest kids that they need to watch the nearly-2-year-old for about an hour, or tell DH that I'll be back in 40min because I'm going to do my run than it is for me to figure out how to shoehorn multiple 90+min runs per week. And on the weeks that I absolutely know I will miss a run, I try as hard as I can to make sure it's one of the short runs. I also have the benefit of being a SAHM, so I don't have to fit things in around a work schedule.....I just fit things in around the naptime schedule.

 

[Herding_Cats]

OK Coach @DopeyBadger ......

I need to start wrapping my brain around how I'm going to run my race on Sunday, and what my goals should be.

Weather underground is currently forecasting that it's going to be around 70 degrees, 84% humidity, and dewpoint of 64 at 8am (race start time) and rising to 79 degrees, dewpoint of 67, and a dropping humidity to around 67% by 11am (which I should definitely be finished by then.) Partly cloudy (at least half of the course should be shaded as well) and not much wind. I wasn't planning on wearing my hydration vest, but looking at the temps, I might take it. Plus it'll be a place to stash all my gels. Adjusted pace would be 11:43-11:50, up from 11:26.


I was kind of hoping to try to break 2:30 for this race, but looking at the weather that seems like it might not be a great idea to reach for that? But I don't know anything.

 

[DopeyBadger]

OK Coach @DopeyBadger ......

I need to start wrapping my brain around how I'm going to run my race on Sunday, and what my goals should be.

Weather underground is currently forecasting that it's going to be around 70 degrees, 84% humidity, and dewpoint of 64 at 8am (race start time) and rising to 79 degrees, dewpoint of 67, and a dropping humidity to around 67% by 11am (which I should definitely be finished by then.) Partly cloudy (at least half of the course should be shaded as well) and not much wind. I wasn't planning on wearing my hydration vest, but looking at the temps, I might take it. Plus it'll be a place to stash all my gels. Adjusted pace would be 11:43-11:50, up from 11:26.


I was kind of hoping to try to break 2:30 for this race, but looking at the weather that seems like it might not be a great idea to reach for that? But I don't know anything.

So how do you feel training has gone thus far? Have you mostly stuck to the plan? Hit the adjusted paces as scheduled? Looks like the recent 2x15 min T paced run went well which bodes good things. Not a completely max T paced run, but definitely a good effort.

I always use the peak of temps. So the range is 134-146. But I'd use the 146. So I think 11:53 min/mile is probably going to end up being the goal pace in a best case scenario. That looks to be a 2:36 HM. How have you been handling the heat thus far? Where does a T+D 146 rank in what you've been experiencing in the last two weeks?

What is the elevation profile of the race like? Have you found a Strava GAP from a person who has run the same course previously? That'll give you a good idea on possible mile splits that need to be far slower than the 11:53 pace as well.

Let's start with those questions in coming up with a race pace strategy.

 

[Herding_Cats]

So how do you feel training has gone thus far? Have you mostly stuck to the plan? Hit the adjusted paces as scheduled? Looks like the recent 2x15 min T paced run went well which bodes good things. Not a completely max T paced run, but definitely a good effort.

I think I’ve only missed 2 or 3 runs total so far. I’ve done my best to hit the adjusted paces, although I will say i tend toward too-fast in the EA runs (especially when it’s hot.) Training has felt good, minus the long run a few weeks ago that was derailed by non-running-related issues.

I always use the peak of temps. So the range is 134-146. But I'd use the 146. So I think 11:53 min/mile is probably going to end up being the goal pace in a best case scenario. That looks to be a 2:36 HM. How have you been handling the heat thus far? Where does a T+D 146 rank in what you've been experiencing in the last two weeks?

I’ll have to go back and look at the hotter days the last few weeks. The weather has kind of been all over the place...upper 80s one day and low 70s the next. The heat definitely tires me out more quickly, or at least makes things feel harder.

What is the elevation profile of the race like? Have you found a Strava GAP from a person who has run the same course previously? That'll give you a good idea on possible mile splits that need to be far slower than the 11:53 pace as well.

Let's start with those questions in coming up with a race pace strategy.

I have no idea how to search for GAP data on Strava, and I only have the basic membership if that matters. It’s in a converted railroad bed that is now paved, so it’s quite flat overall.

 

[DopeyBadger]

I have no idea how to search for GAP data on Strava, and I only have the basic membership if that matters. It’s in a converted railroad bed that is now paved, so it’s quite flat overall.

Look at a previous finisher's list (like 2019 or 2020) on the race website. Type the names into Strava in the search bar (ideally start with runners with similar paces to your own and fan out from there). You're looking for someone who has a premium membership and has Strava results from that day. Then you'll see the GAP and AP difference to determine how each mile split should be adjusted. But since it sounds like the course is flat, then it'll likely be a moot point.

 

[Herding_Cats]

I’ll do that this afternoon. This elevation graph is on the website...

 

[Herding_Cats]

OK so I found someone with a strava premium who actually recorded their run LAST YEAR at this race (and there were a whole 18 people who ran it last year) who finished in 2:01 (average pace 9:05) and the "average gap" was 9:04. so elevation is negligible? total elevation gain for the race is 161ft.

 

[DopeyBadger]

OK so I found someone with a strava premium who actually recorded their run LAST YEAR at this race (and there were a whole 18 people who ran it last year) who finished in 2:01 (average pace 9:05) and the "average gap" was 9:04. so elevation is negligible? total elevation gain for the race is 161ft.

Can you link it for me to look at?

 

[Herding_Cats]

https://www.strava.com/activities/3888057743

 

[DopeyBadger]

https://www.strava.com/activities/3888057743

I'd agree that the pace and GAP difference is pretty much negligible when looking at each mile split. Maybe Mile 4 and 6 as something to keep a slight eye on, but even then it's only a +5 sec difference.

So my advice is to do the first half before the turnaround in 11:53-12:03 min/mile pace. After the turnaround you can start to increase the pace to what you feel you can sustain for the remainder of the race. So either keep holding at 11:53, or try for faster. This will probably lead to a more optimal outcome given the T+D than going for broke right out the gate. Start slow, finish fast, and try to chomp some ghosts along the way.

Pac-Man Theory: Start slow and chomp, chomp, chomp the ghosts to the finish line!

Try to minimize the need to walk as much as possible. If you feel the need to walk, see if you can slow the pace more first and maintain that. If not, then walk for 30 sec or less and restart running.

 

[Herding_Cats]

I'd agree that the pace and GAP difference is pretty much negligible when looking at each mile split. Maybe Mile 4 and 6 as something to keep a slight eye on, but even then it's only a +5 sec difference.

So my advice is to do the first half before the turnaround in 11:53-12:03 min/mile pace. After the turnaround you can start to increase the pace to what you feel you can sustain for the remainder of the race. So either keep holding at 11:53, or try for faster. This will probably lead to a more optimal outcome given the T+D than going for broke right out the gate. Start slow, finish fast, and try to chomp some ghosts along the way.

Pac-Man Theory: Start slow and chomp, chomp, chomp the ghosts to the finish line!

Try to minimize the need to walk as much as possible. If you feel the need to walk, see if you can slow the pace more first and maintain that. If not, then walk for 30 sec or less and restart running.

Thanks! And YAY because that's kind of what I was thinking seemed like would be the way to go....a slightly easier start and hopefully a negative split on the back half.