My Journey to 50 miles (2nd attempt)... (comments welcome)

[disneygpa]

If I've got the date right as 8/31, then yes moving it from Sat to Fri should be fine. It's not a fatigue inducer anymore as you've shifted into taper mode.

You've got the date right! Thanks Billy!!

 

[disneygpa]

Sunday morning was a struggle to get out of bed to run. Stayed at a friends house WAY to late discussing our upcoming trip. We are traveling with one of my wife's friends and she has never been to DW. She gets very excited about almost everything. Then add a couple of glasses of wine for the two ladies and it was a Chatty Cathy sort of night. Oh well, it was fun to hear her excitement.

The run itself was interesting. Came across a handful of teenagers playing some game where you bounce a ball off a mini trampoline. I've seen them doing this before, but not at 0330. They were being quiet ish and respectful so I just said good morning and moved on. Sully did good with them, no barking and no aggressive moves towards them, maybe he's finally growing out of his puppy behavior!!

Run was supposed to be 5 miles @ LR, LR = 11:38



Overall the run felt good! Paces weren't terrible! Making the changes Coach suggested to my Garmin has helped I think!

 

[disneygpa]

@DopeyBadger Billy, can you handle one more question? I see in the mileage column some red and green. I didn't see this on my last plan, is this something of note for me? Or is it for your reference later?

 

[DopeyBadger]

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@DopeyBadger Billy, can you handle one more question? I see in the mileage column some red and green. I didn't see this on my last plan, is this something of note for me? Or is it for your reference later?

It's for me. It's a new spreadsheet design and a few of these new workouts are auto calculated. But they have more than three different paces which means the calculation to determine total distance is different. So it's a double check for me to make sure the mileage is correct.

 

[disneygpa]

It's for me. It's a new spreadsheet design and a few of these new workouts are auto calculated. But they have more than three different paces which means the calculation to determine total distance is different. So it's a double check for me to make sure the mileage is correct.

Thanks! I was hoping I wasn't missing something I should be doing! Looking forward to my first ever 30+ miles week!!!

 

[disneygpa]

Tuesday morning run. First day of my first week of 30+ miles! Excited to hit the 30 mile mark for a week! Run was nice and easy.

Was supposed to be 4.5 miles @ EA, EA = 12:49


Pacing was decent.

For some reason I'm not syncing with Strava…. ugh. I may have to go thru and reconnect Garmin. Not sure what's going on, but I've had problems the last couple runs.

Tomorrow is my first Block run.... looks interesting!!
1 mile WU + 7 min @ EA + 7 min @ EB + 7 min @ LR + 7 min @ MTempo + 7 min @ HM Tempo + 7 min @ T + 0.5 mile CD

 

[DopeyBadger]

For some reason I'm not syncing with Strava…. ugh. I may have to go thru and reconnect Garmin. Not sure what's going on, but I've had problems the last couple runs.

They were having issues on Sunday, but per the Strava Status website everything looks to be back in order. You could always manually upload the files if you wanted to.

 

[disneygpa]

They were having issues on Sunday, but per the Strava Status website everything looks to be back in order. You could always manually upload the files if you wanted to.

I'm still having trouble syncing them. Is there a quick tutorial for manually uploading them? Thanks!!

 

[disneygpa]

Never mind.... My old feeble mind finally figured it out!!

 

[disneygpa]

Wednesday's "Block" run. Gotta say this is one of the most fun runs I've had. I really enjoyed the slow build up in the speed and felt really good throughout.

Run was supposed to be 1 mile WU + 7 min @ EA + 7 min @ EB + 7 min @ LR + 7 min @ MTempo + 7 min @ HM Tempo + 7 min @ T + 0.5 mile CD




For the most part I was a little fast with the paces. Seems like I always am..... Some of the paces were pretty good and I think for the first time running this I did pretty good.

 

[disneygpa]

Thursday morning... this seems to be the day I really struggle with getting out of bed. Nearly rolled over and took the extra 75 minutes of sleep this morning. But, that would mean running when it was hot outside this afternoon. Sooooo…. I gave myself a little pep talk about how reaching goals is important and sometimes I gotta sacrifice a little dream time for the BIGGER dream.

The run itself was like most of my EA runs. Nice, easy, peaceful and cool. Spent some time talking to the dog about our upcoming split up. I let him know that I'd be over on the weekends I don't work, early enough that we could still run together. He seemed to be ok with that plan. At least he didn't speak up if he wasn't!

Run was supposed to be 4.5 miles @ EA, EA = 12:49



I'm really happy that my pacing was pretty darn close this morning! Looking ahead... 7 miles Saturday and 9 miles Sunday to put me over the 30 mile mark for the first time in one week!! Coach Billy... This plan ROCKS!!

 

[disneygpa]

Weekend update! Both runs went off without a hitch. Lower back and glutes are really sore today for some reason. Can't completely attribute that to the running. I think it could have been the bowling that I did with my grandson on Saturday. Can't remember the last time I bowled, it was certainly before my accident. I was a little nervous about it at first, as I am with most first time things since the accident. I sucked at bowling. But that's not new, I've always sucked at bowling. Unless its Wii bowling. Then I kick butt!!

Saturday's run was supposed to be 7 miles @ EB + Strides, EB = 11:58



Pretty happy with the way this run turned out. Kept my paces pretty close and took it easy. Strides could have been a little faster, but Sully seemed to be dragging butt by the time we got to them.

Sunday was supposed to be 2.5 mile WU + 4.5 miles @ HM Tempo + 0.5 mile @ Daniels T + 0.5 mile @ 10k + 1 mile CD



This turned out to be a really good run with one exception. My Daniels T pace should have been 9:52. I was way, way too fast on that split. I think everything else was within my tolerance for my pacing.

Nutrition during run was good. No food prior to the run. That would most likely be different on race day. Had 3 Clif Bloks at 45 min. I suppose I should have had another 3 at 90 min, but I chose not to have them. Drank water throughout the run. Especially after I ate the chews.

This was the culmination of my first week of 30+ miles. I'm pretty happy about getting there and feel good about the accomplishment. Couldn't have done it without the help of @DopeyBadger !!

 

[DopeyBadger]

Sounds like even with the highest training week yet, you're still feeling overall pretty good. That's a good sign. Just be wary to stick to the schedule and try not to "do more" as that's a common pitfall after a week you just had.

 

[disneygpa]

Sounds like even with the highest training week yet, you're still feeling overall pretty good. That's a good sign. Just be wary to stick to the schedule and try not to "do more" as that's a common pitfall after a week you just had.

Thanks Coach! Going to go for a short walk with my grandson tonight. I'm feeling a little like a south pole elf today. Hoping a walk and talk with my buddy will do me some good!!

 

[disneygpa]

Good morning for a run! Pretty uneventful this morning. Heard a few coyotes in off in the distance, only saw one car this morning. Same brown Volvo I see almost every morning I run. No walk with the grandson last night. He was off at a buddies house playing. Took Gma with me instead and walked to the grocery store to grab stuff for dinner. I needed that walk. Didn't feel as much like a south pole elf afterward. I only have 10 more get ups until vacation. I am really looking forward to some time off and relaxing!!

Run was supposed to be 3.5 miles @ EA, EA = 12:49



Paces were good. I'm happy with them for a change. Glutes were still a little tight when I took off. They worked themselves out as I went. Still pretty sure that tightness is from bowling.

 

[disneygpa]

Rough night of sleep last night. Woke up at 12:11am for some reason. Tossed and turned until 2:35am when the alarm went off. Probably should have just gotten up at 12:11am. The run this morning was great! My first crescendo run!! I really enjoyed the challenge of this and the variety of the paces. It was quite a challenge for me to hit the mark on most of them.

Runs was supposed to be 1 mile WU + 2 sets of (4 min @ T w/ 4 min RI + 3 min @ CV w/ 3 min RI + 2 min @ 5k w/ 2 min RI + 1 min @ I w/ 1 min RI + 30 sec @ R w/ 3 min RI) + 1 mile CD



I feel I did pretty good for my first time at this. Some of the intervals were a little fast and some a little slow.
Not sure how or why, but I ended up a little short on Coach's calculated distance and a little fast on the calculated time. Not horribly off, just a little.
Tomorrow's EA is gonna feel gooooood!!

 

[DopeyBadger]

Well done on the crescendo. It looks like a fun workout to (haven't done that one myself yet as it's newer in my roll-outs). Looks like the time (1:11:43 vs 1:14:20) is different because I had accounted for a 3 min RI after the last 30 sec R. It looks like you only did 11 seconds before moving to the CD lap. This is fine either way. The distance won't be perfect because I can't pre-predict how fast you'll take the resting intervals. So the distances of the paced intervals were pretty much spot on predicted. But the RI appear to be about 0.14 miles shorter when combined. That's not a huge deal because I would prefer you focus on feeling good before you attack the next interval more so than completing a certain pace/distance on them. There are times when I have a scheduled RI pace (known as Holds), but you don't have any of those this time around. Sometimes I have people hold LR, M Tempo, or HM Tempo in between certain segment sets of intervals. Like this one (a Valley Hold workout):

1 mile WU + 3 sets of (1 min @ I w/ 30 sec RI + 2 min @ CV w/ 30 sec RI + 3 min @ HMT w/ 30 sec RI + 2 min @ CV w/ 30 sec RI + 1 min @ I + 12 min @ LR) + 1 mile CD

Instead of a RI at the end, this one has a 12 min LR hold.

 

[disneygpa]

There are times when I have a scheduled RI pace (known as Holds), but you don't have any of those this time around. Sometimes I have people hold LR, M Tempo, or HM Tempo in between certain segment sets of intervals. Like this one (a Valley Hold workout):

1 mile WU + 3 sets of (1 min @ I w/ 30 sec RI + 2 min @ CV w/ 30 sec RI + 3 min @ HMT w/ 30 sec RI + 2 min @ CV w/ 30 sec RI + 1 min @ I + 12 min @ LR) + 1 mile CD

Instead of a RI at the end, this one has a 12 min LR hold.

I like this idea of the holds at the end of a run. Seems like good way to finish a run!!

I know that the EA and EB runs are necessary for fatigue prevention and I do all of them because I enjoy the running. But I really look forward to the crescendo, block, fast finish and the other variety of runs! It makes the training interesting and gives me little mini goals every week!!

 

[DopeyBadger]

I know that the EA and EB runs are necessary for fatigue prevention and I do all of them because I enjoy the running. But I really look forward to the crescendo, block, fast finish and the other variety of runs! It makes the training interesting and gives me little mini goals every week!!

Gotta keep it interesting and fun. The more you look forward to doing the run, the more fruitful the experience.

 

[disneygpa]

Wow, finally getting around to my Thursday update. Crazy day at work so far. Had to go troubleshoot a generator with some sketchy information to go by. Good news is that we could duplicate the problem. But only if there was some operator error involved. Guess we'll see how that turns out.

Run this morning.... Well... I'm glad it was an EA run. Not sure if its lack of sleep, or the 30+ miles last week finally catching up with me, but dang... I just couldn't get in the groove this morning. Legs felt tired from the start, never really felt comfortable.

Paces were good. Using the new "lap pace" on the Garmin really helps keep me close. I'll try and get a little more sleep tonight and Friday night. Hopefully that'll help a bit...