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

[disneygpa]

Another weekend at work.... dang... seems liked I've worked a lot of weekends this year. So, weekend of work = get your butt out of bed early and get r dun!!

Started moving into our new place yesterday. So even though it was supposed to be a rest day, I ended up with a ton of steps and stairs.
For those that don't know, my oldest DD was widowed 9+ years ago while she was pregnant. We have lived with her and the oldest grandson pretty much since then. Last year she finally met someone and fell in love again. They have decided they would really like to buy our home, so DW and I have decided to get an apartment for a year and see how things go. All the heavy moving is being done today while I'm at work, but we moved a BUNCH of boxes in last night. Thus, day off ish is more accurate.

New living arrangements mean I have to find new routes for running. Unfortunately this means I have to cross a fairly busy road. For the most part, the times I run the road will be lightly travelled but if I wait too late in the day, I'll have to use the crosswalks and that'll slow me down more than I already am.... The new place also means I've lost my running buddy. I would have to get up even earlier to go get him in the mornings. I told him I'd run with him on the weekends I don't work. I hope he's up to long runs on the weekends even though he won't be getting the shorter runs in during the week.

On to the run. Was supposed to be 5.5 miles @ EB + Strides, EB = 11:58



Most of the pacing was good. A little fast during the last mile, but that's when I was doing strides. Note: Still love strides!! It really feels good to run FAST! Of course that is a relative term, since my "fast" is someone else's M pace! It's still fast in my head anyway!!

Gonna miss running with Sully... we've been through a lot of training together. He was there with me before the accident, after the accident when walks were a challenge, through all the crappy weather and the EA, EB, LR.... you get it... he's meant a lot to me... He's a good doggy!!

 

[DopeyBadger]

Note: Still love strides!! It really feels good to run FAST! Of course that is a relative term, since my "fast" is someone else's M pace! It's still fast in my head anyway!!

And my full out max effort strides are slower than Kipchoge's marathon pace. And I too can't even wrap my head around that as well.

 

[disneygpa]

So even though I didn't have to move a lot of the big stuff into our new place, I still had tons to do last night after work. Put our bedroom furniture in place, put the canopy bed back together, set up the entertainment center, etc, etc.... It was exhausting!! Really thought I would make todays run an afternoon run. But the dislike of running in the heat (though it's not nearly as hot as other places) was enough to get me out of bed at 2:35 and get going!!

Seemed a little weird running a new route after so many months of basically running the same area. This route has a couple of bigish hills in it and boy did I feel them! Had to share the sidewalk with someone I assume was walking home from the bars downtown. Since he was weaving back and forth across the sidewalk I'm really happy he or the bar made the right decision to not let him drive! And the afore mentioned major road that I have to cross... well what are the chances that there would be cars coming and I'd have to use the crosswalk light at 4am? Given that it happened this morning, I guess the chances are pretty good. Totally didn't expect that this morning. Good news is as soon as I hit the crosswalk button the light changed and stopped both vehicles. Yay for me!!

Legs are feeling pretty tired right now. Hopefully it'll be a slow day at work and I can rest them a bit.

Run was supposed to be a fast finish run, 6 miles @ Long Run + 2 miles @ HM Tempo, LR = 11:38, HM Tempo = 10:15



It never ceases to amaze me how close Coach's predicted times and my actual times end up being. Billy's predicted time today was 1:30:20.... after 8 miles I was only off that by 20 seconds.... I sure hope I can hit my HM predicted time!! Pacing was pretty good, slow on most splits, which is unusual for me.

Fueling went well, 3 Clif Bloks at 45 min. I like these but find them hard to chew because of their size. I've ordered some Sports Beans to try for the next fuel run. I'm hoping they are a little easier to chew while running. If I have a problem with them, the plan is to go back to the Clif Bloks and just cut them in half before I leave. Had plenty of water, about 20 oz over the 8 miles.

Tomorrow is a day off from running. Given how my legs feel right now, I'm sure happy to see that coming!!

@DopeyBadger Billy, I'm looking at my upcoming runs while on vacation. I have 10 miles to do in Klammath Falls OR (elev 4,094), I have a couple EA runs and one 7.7 mile crescendo to do in Reno NV (elev 4,506) and then a couple easy runs in Vegas (elev 2,001). I basically live at sea level, so some of these are quite a bit higher than what I'm used to running. I've read a couple articles about running at altitude and most of them talk about running above 7k ft. I'm assuming these runs are going to be a bit more of a challenge. Any advice or thoughts on adjustments I might need to make for these? Thanks!!

 

[DopeyBadger]

@DopeyBadger Billy, I'm looking at my upcoming runs while on vacation. I have 10 miles to do in Klammath Falls OR (elev 4,094), I have a couple EA runs and one 7.7 mile crescendo to do in Reno NV (elev 4,506) and then a couple easy runs in Vegas (elev 2,001). I basically live at sea level, so some of these are quite a bit higher than what I'm used to running. I've read a couple articles about running at altitude and most of them talk about running above 7k ft. I'm assuming these runs are going to be a bit more of a challenge. Any advice or thoughts on adjustments I might need to make for these? Thanks!!

Trust effort to go slower than what is scheduled. I'd focus on the duration that I scheduled more than the mileage. So don't let a 60 min easy run become a 80 min easy run but the same distance. Just run 60 min if that is what scheduled regardless of whatever pace is necessary to feel easy.

 

[disneygpa]

Trust effort to go slower than what is scheduled. I'd focus on the duration that I scheduled more than the mileage. So don't let a 60 min easy run become a 80 min easy run but the same distance. Just run 60 min if that is what scheduled regardless of whatever pace is necessary to feel easy.

As always! Thanks!!!

 

[disneygpa]

To say today was disappointing would be an understatement. Wasn't feeling all that well this morning but I decided to go out and try to get in my run anyway. After 2 miles it was pretty clear I wasn't going to make my full 4.5 miles this morning so I called it a run and walked home with my tail between my legs. The 2 miles I ran were pretty good. But my tummy wasn't up to keep going.

Oh well... tomorrow is another run!!

 

[disneygpa]

After yesterday's rather disappointing performance I was looking for a little redemption. I feel like I got it today! Had a great run! I really like the block runs. Great variety, fun and challenging! No issues crossing the highway this morning in either direction.

1 mile WU + 10 min @ EA + 10 min @ EB + 10 min @ LR + 10 min @ MTempo + 10 min @ HM Tempo + 10 min @ T + 0.5 mile CD



I did run a little further than what was on my plan, even though my splits were pretty darn close. The only place I was really fast was on the "T" pace. Must have picked up a little distance there. It's ok though I'm still gonna be short on mileage this week.

 

[disneygpa]

Well, I was too beat to get up this morning so I ended up running in the heat of the afternoon. Not very hot to most. But 20 degrees hotter than I'm used to... I really need to not do that.

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


Felt like an EA run. But heart rate was slightly higher than a normal EA run. Also, my new running route goes up a pretty steep hill and to get my miles I had to run it twice. Feeling the hill in my calves. Something new I need to get used to in my runs.

 

[disneygpa]

Klammath Falls OR. 10 miles successfully completed at 4,000 feet higher than my normal elevation. Maintained all my paces pretty well. Definitely felt this run. After a short walk, chocolate milk and a quick shower we were off to Reno.... 395 might be my favorite road to drive. View attachment 429400View attachment 429400

 

[disneygpa]

Reno run.. elevation 4500 ft.. this was an EA run, felt pretty good. Kept paces ok after the first mile which was way too fast. HR was elevated, I'm gonna chalk that up to elevation. I ran along a trail that parallels the Truckee River. Would have been a beautiful scenic run if it wasn't for the homeless camps along the entire route... Dear Reno government... You have a beautiful path that families should be able to enjoy. Instead it's sketchy ville along the whole route... Very sad to see.

 

[disneygpa]

A few days behind here so I'm gonna make it quick. I've gotten all my training in.

Wednesday..


Sorry, pics are out of order. I'm using my phone and I'm not savvy enough to put them in the right order. The trail along the Truckee is the sketchiest place I've ever run. Nothing like getting to see someone doing their business in the bushes.

Thursday was a treadmill run. Had to get up before the sunrise to get on the road. Treadmill observation... I sweat through everything I had on. Didn't realize how much being outside helped dry the sweat. I really don't like treadmills. An hour of staring at myself in the mirror sucked.

Made it to Vegas last night. Had dinner and a great evening with one of our spare daughters that recently moved here. Got my butt up this morning and ran down to the Vegas sign.


Got my miles in.. really understatement the effects of the heat... It was 86 when I left the room. Whew! You guys that run in the heat everyday are awesome!

One more run in Vegas... Might have to move Sundays run to Monday morning.

 

[disneygpa]

Good news!! Got up and did my run Sunday morning in Vegas. Woke up a little later and it was already tooooooooo HOT to run outside. Hit the gym in TI and had to wait awhile for a treadmill. Took a little longer than planned but I got it done.

Now for the bad news.... I was planning on running in Corning CA on Tuesday morning. We stop there any chance we get to go to the Olive Pit and stock up on goodies! It's been a long tradition on road trips for us. Anyway, to save an hour I decided to skip my run. Sorry Coach... This was supposed to be a 5 mile EA run. I feel terrible about it because I've done pretty good at getting in all my training.

We made it home late Tuesday night and I got up and got my Wednesday run in. Pacing was good and it felt good to get out and run when it was cool and back at sea level!!

 

[disneygpa]

Last nights run was nice and uneventful. Being in the new place I'm still working on how to get the most mileage I can in without having to cross the highway. I managed to get all 3 miles in with room to spare. I think I can easily squeeze 4 miles out of this route without having to run it twice or double back. Paces were good. This was a nice easy run! Somedays I need these runs.



One more 2 mile run before my next half.

I'm excited and nervous about the half on Sunday. After the cramping of the last half, I'm obviously nervous that I might fail to run the whole race again.

About the race. This is going to be a VERY flat run. There is less than 3 meters of elevation gain over the whole half course. Weather forecast is looking pretty good for a run. Cloudy with a slight chance of rain (drizzle) Temp 59, Dew point 59 with Temp rising to 61 by the end of the race. Shouldn't need to make any adjustments to my paces.

I plan on going out at my half pace and sticking with it. My only real goal is to run the entire race without walking. If I have to slow later in the race, then I'll slow down.

@DopeyBadger hey Coach... any last minute advice?

 

[DopeyBadger]

@DopeyBadger hey Coach... any last minute advice?

HM pace is 10:15 min/mile. With a T+D of 120, I'd say we're looking at something like 10:21 (so a minimal adjustment). I'm always a fan of starting slow and finishing fast (although it's not always easy to choose the right start slow pace). But for a HM, something like a 1% slowdown is reasonable. So I'd suggest starting off the race somewhere around a 10:27 min/mile and then working your way down to 10:21 pace towards the middle of the race. Finishing off somewhere around 10:15 if you've got enough in the tank by mile 9-10.

My only real goal is to run the entire race without walking. If I have to slow later in the race, then I'll slow down.

If this is truly the only goal, then run the whole thing at EA pace (13 min/mile). This would yield the highest probability of not having to walk as it would be the least demanding pace that you've done in training.

 

[disneygpa]

HM pace is 10:15 min/mile. With a T+D of 120, I'd say we're looking at something like 10:21 (so a minimal adjustment). I'm always a fan of starting slow and finishing fast (although it's not always easy to choose the right start slow pace). But for a HM, something like a 1% slowdown is reasonable. So I'd suggest starting off the race somewhere around a 10:27 min/mile and then working your way down to 10:21 pace towards the middle of the race. Finishing off somewhere around 10:15 if you've got enough in the tank by mile 9-10.



If this is truly the only goal, then run the whole thing at EA pace (13 min/mile). This would yield the highest probability of not having to walk as it would be the least demanding pace that you've done in training.

Hmmm... I guess I probably overstated the goal of running the whole thing as the only goal. Truly, I would like to run the whole thing at/near my HM pace. Maybe something like 4.5 miles @ 10:27, 4.5 miles @ 10:21, and if I can, go to 10:15 for the rest of the race? Sound reasonable?

 

[DopeyBadger]

Hmmm... I guess I probably overstated the goal of running the whole thing as the only goal. Truly, I would like to run the whole thing at/near my HM pace. Maybe something like 4.5 miles @ 10:27, 4.5 miles @ 10:21, and if I can, go to 10:15 for the rest of the race? Sound reasonable?

Very reasonable. Have fun!

 

[disneygpa]

Very reasonable. Have fun!

Thanks!! I'll do my best!!

 

[DerTobi75]

Good luck

 

[disneygpa]

Good luck

Thanks!!

 

[disneygpa]

2nd Half Marathon is now in the books!

But first a quick recap of my Saturday run. This was supposed to be 2 miles at EB + Strides. But something exciting and unusual happened and it just turned out to be 2 miles at whatever. As I was lacing up my shoes to go out, my wife asked if she could go along!! I of course said YES! She's never asked to go before, I figured since it was an easy run, I would just go at her pace and get my miles in. Turned out we jogged the first 10 min at about my warm up pace. Then walked half a mile or so, which included the big hill on my loop. She was pretty tuckered out after that hill. But, being the trooper she is, she ran another few minutes before she called it and we walked what was left. I don't think this had any effect on my half, so I don't feel it was a bad decision. I absolutely loved that she asked if she could go!!

On to the half!!

This was a great day for a run. T + D =120. Overcast, with barely a breeze at the start. Wind picked up a bit about 9 miles but was minimal, I think 5 mph or so.

I'm excited to say, that other than walking through the water/electrolyte stops, one quick potty break, and walking long enough to eat my sports beans once. I ran the entire distance!! Original plan was to run 10:27 for 4.5, 10:21 for 4.5, and remainder at 10:15. As I said that was the original plan. I quickly adjusted the plan when I got to the start line and fell in with the 2:20 pace lady. This turned out to be a comfortable pace and other than losing her at the potty break, I kept her sign in sight and managed to catch up to her at the end.

The race itself was out and back, for the most part VERY flat!! Even though my Garmin recorded 128ft of elevation gain, the grade was so minimal it felt nearly flat.

At about 9 miles left knee started to feel a little numb and after the race it was pretty achy (same as the last half). I have an appointment tomorrow morning with a sports Doc (orthopedic specialist), so maybe we can figure out what's going on with it. I had no problem with it during any training runs, so it has to be the combination of the longer distance at the faster pace that is irritating it. At this time I have no plans to not train for Dopey.

I caught the 2:20 pace lady at about 12.5 miles and continued past her. When I got to the 13 mile marker, the clock had just turned over 2:19 and I tried to run a little faster! I really wanted to beat that 2:20 mark. Success!! I finished in chip time 2:19:28.4, gun time 2:19:49.1.

I feel like I might have been able to run faster than I did. But after the cramping in my first half, I really didn't want to repeat that.





Overall I'm really happy with the was things turned out!! I couldn't have done this without the support of my wife (who thinks I'm nuts), family and of course Billy! @DopeyBadger finding you has been a miracle for me!!

PS: I'll update the knee thing when I have some answers.