DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
- Messages
- 10,345
22 Weeks to go - Return to running leading into Hansons Intermediate
6/7/21 - M - OFF
6/8/21 - T - 30 min Run @ Easy
6/9/21 - W - 30 min Run @ Easy
6/10/21 - R - 30 min Run @ Easy
6/11/21 - F - 30 min Run @ Easy
6/12/21 - Sa - 30 min Run @ Easy
6/13/21 - Su - 30 min @ Long Run
Total Run Miles - 20.3 miles
Total Run Time - 3:10 hours
Total Run TSS - x TSS
Total Biking Time - 0:00 hours
Total Biking TSS - 0 TSS
Total Strength Time - 0:00 hours
Total Strength TSS - x TSS
Total Training Time - 3:10 hours
Total TSS - x TSS
Tuesday
The theme for this whole week was a return to running and heat acclimation simultaneously. It was not an easy task to pull off. I had a loss of fitness from 5 weeks off from running (to be expected) and the T+D was in the 150s nearly all week. It's also been about 3 years since I've done six consecutive runs. So lots of reasons to expect this return to running to be a bit rougher than normal.
Conditions -
Partly Cloudy, Wind 5mph to 6mph
Start: Temp+Dew = 87°F + 66°F; FL - 90°F
End: Temp+Dew = 87°F + 66°F; FL - 90°F
Starting off the week at a T+D of 153. I went low and slow. The right and now left hamstrings were both a bit tight. While the breathing was easy, I could tell my heart was working hard. I wasn't sweating much despite the heat, and likely due to going from zero to 60 in terms of change in temps. I barely had any runs over a T+D of 100 before I took my break. So, my body was struggling to adapt. I saw one of my running neighbors at his house while I ran by. I must have looked rough because he was adamant he could get me some water from inside. But I passed and said not to worry. All in all it was 32 min, 9:43 min/mile, HR of 148, and 3.2 miles. As soon as I got inside the house, then my body started sweating like a maniac. Practically had to get a mop. This is good for me though. Hotter days are ahead and it's good to be low and slow during these. With that being said, the HR is more so at marathon to half marathon levels.
Wednesday
Body felt pretty good and bounced back relatively quickly from yesterday's run.
Conditions - Partly Cloudy, Wind 9mph to 10mph
Start: Temp+Dew = 86°F + 67°F; FL - 89°F
End: Temp+Dew = 86°F + 67°F; FL - 89°F
Another T+D of 153, and another low and slow. I don't remember anything specific about the run. I know throughout the week my body struggled to adapt to the heat though. So I figure it was another struggle with the heat despite the low effort. In all it was a 32 min run, 9:46 pace, 3.2 miles, and HR of 148. A near match to the day prior.
Thursday
At some point during the week, the hamstrings actually started to feel better with the consecutive run days than worse. But I don't remember which day was the turning point. I was actually comfortable coming close to touching my toes and not feeling so tight all the time. It's been a while. I feel like I remember reading one time that running and cycling cause opposite adaptations to the hamstrings. I think it was cycling shortens them and running elongates them.
Conditions - Partly Cloudy, Wind 5mph to 5mph
Start: Temp+Dew = 90°F + 65°F; FL - 91°F
End: Temp+Dew = 89°F + 65°F; FL - 91°F
More of the same. T+D of 155. Blazing sun. Low and slow effort. With that being said, I could start to feel some changes in the adaptation process and felt a tad stronger on this one despite it being a tiny bit warmer. Still though, we're looking at 32 min, 3.2 miles, 9:39 pace, and HR of 145. So some tiny progress.
Friday
A storm rolled through about 15-30 min prior to me running. So I feel like the temps dropped some despite what the klimat app says, but I don't know that for certain.
Conditions - Mostly Cloudy, Wind 4mph to 6mph
Start: Temp+Dew = 88°F + 71°F; FL - 94°F
End: Temp+Dew = 88°F + 71°F; FL - 94°F
Felt the best of the bunch so far. Body is starting to feel more normal again. Nothing really hurts that much. Finished off with 31 min, 3.2 miles, 9:35 pace, and HR of 139.
Saturday
Was looking forward to an early morning run to keep those temps down. I'd just done four runs in a row, let alone four runs above 150 T+D. I can't remember the last time I've been through the ringer of something like that. These temps are fairly uncommon to be so consistent, especially this early in the summer. I remember most years leading into Hot2Trot that the morning temps (usually 130-140 for the races I've done) are the warmest of the year thus far. This year, it's been blazing to start off.
Conditions - Humid and Partly Cloudy, Wind 9mph to 14mph
Start: Temp+Dew = 79°F + 72°F; FL - 81°F
End: Temp+Dew = 80°F + 73°F; FL - 81°F
Well so much for a reprieve being in the early morning. Still a T+D of 153. Feeling stronger and healthier. Finished off 3.2 miles in 31 min at 9:27 pace with HR of 147. So over the course of five runs all being at a T+D of 153-158, I've seen my pace drop at the same HR from 9:46 down to 9:27. When I use the adjustment chart, I've gone from 9:18 pace to 9:00 pace, or an improvement of about 20 sec/mile. I'd attribute most of that to the beginning of heat acclimation than a return to fitness.
I also weighed myself Saturday morning before starting off. I was 189.4 a week ago. I really refocused on nutrition this week. But admittedly was a bit nervous about the first weigh-in and check on progress. Happy to report I was down to 186.6. So down almost 3 pounds. Good progress, but probably a bit too much loss in order to avoid stagnation. So I'll be a bit more careful heading forward.
We also went and got G some dedicated running shoes. She's ready to get back to run training with dad. We're going to do two days per week (Wed/Fri) and likely stick with run/walking to start off. We'll see how it goes. We're aiming towards the Princess 5k in 2022, so we'll see. At this moment in time, we do plan to run in coordinated outfits, but her choice of outfit changes as often as the tide.
Sunday
Finally some cooler temps.
Conditions -
Clear, Wind 6mph to 9mph
Start: Temp+Dew = 69°F + 57°F; FL - 69°F
End: Temp+Dew = 72°F + 58°F; FL - 69°F
The goal was to get outside at a T+D that was going to be similar to Hot2Trot HM in a week. I decided to play video games Saturday night a little longer and so I woke up a little later. I wore my Nike Next% because I wanted to get a taste of long run pace just to get a general idea of some pace thoughts for Hot2Trot in a week. So I was aiming for something in the low to mid 8s. The run felt ok. The left ankle was a little sore, and despite the lower temps, the 8:00 area was a bit tougher than expected. In all it was 4 miles, 8:12 pace, 33 min, and HR of 152. So that's about HM Tempo HR. Given the effort level, I'd say something in the low to mid 8s is where I'm at at the moment.
All in all it was a good week to start off the return to running. Despite running 20 miles and 3 hours over the course of the week, my body feels pretty good. I think I went a little too fast on Sunday given where everythings at right now. But I'll enjoy the day off today, then get ready to start back up again tomorrow.
6/7/21 - M - OFF
6/8/21 - T - 30 min Run @ Easy
6/9/21 - W - 30 min Run @ Easy
6/10/21 - R - 30 min Run @ Easy
6/11/21 - F - 30 min Run @ Easy
6/12/21 - Sa - 30 min Run @ Easy
6/13/21 - Su - 30 min @ Long Run
Total Run Miles - 20.3 miles
Total Run Time - 3:10 hours
Total Run TSS - x TSS
Total Biking Time - 0:00 hours
Total Biking TSS - 0 TSS
Total Strength Time - 0:00 hours
Total Strength TSS - x TSS
Total Training Time - 3:10 hours
Total TSS - x TSS
Tuesday
The theme for this whole week was a return to running and heat acclimation simultaneously. It was not an easy task to pull off. I had a loss of fitness from 5 weeks off from running (to be expected) and the T+D was in the 150s nearly all week. It's also been about 3 years since I've done six consecutive runs. So lots of reasons to expect this return to running to be a bit rougher than normal.
Conditions -
Partly Cloudy, Wind 5mph to 6mphStart: Temp+Dew = 87°F + 66°F; FL - 90°F
End: Temp+Dew = 87°F + 66°F; FL - 90°F
Starting off the week at a T+D of 153. I went low and slow. The right and now left hamstrings were both a bit tight. While the breathing was easy, I could tell my heart was working hard. I wasn't sweating much despite the heat, and likely due to going from zero to 60 in terms of change in temps. I barely had any runs over a T+D of 100 before I took my break. So, my body was struggling to adapt. I saw one of my running neighbors at his house while I ran by. I must have looked rough because he was adamant he could get me some water from inside. But I passed and said not to worry. All in all it was 32 min, 9:43 min/mile, HR of 148, and 3.2 miles. As soon as I got inside the house, then my body started sweating like a maniac. Practically had to get a mop. This is good for me though. Hotter days are ahead and it's good to be low and slow during these. With that being said, the HR is more so at marathon to half marathon levels.
Wednesday
Body felt pretty good and bounced back relatively quickly from yesterday's run.
Conditions -
Partly Cloudy, Wind 9mph to 10mphStart: Temp+Dew = 86°F + 67°F; FL - 89°F
End: Temp+Dew = 86°F + 67°F; FL - 89°F
Another T+D of 153, and another low and slow. I don't remember anything specific about the run. I know throughout the week my body struggled to adapt to the heat though. So I figure it was another struggle with the heat despite the low effort. In all it was a 32 min run, 9:46 pace, 3.2 miles, and HR of 148. A near match to the day prior.
Thursday
At some point during the week, the hamstrings actually started to feel better with the consecutive run days than worse. But I don't remember which day was the turning point. I was actually comfortable coming close to touching my toes and not feeling so tight all the time. It's been a while. I feel like I remember reading one time that running and cycling cause opposite adaptations to the hamstrings. I think it was cycling shortens them and running elongates them.
Conditions -
Partly Cloudy, Wind 5mph to 5mphStart: Temp+Dew = 90°F + 65°F; FL - 91°F
End: Temp+Dew = 89°F + 65°F; FL - 91°F
More of the same. T+D of 155. Blazing sun. Low and slow effort. With that being said, I could start to feel some changes in the adaptation process and felt a tad stronger on this one despite it being a tiny bit warmer. Still though, we're looking at 32 min, 3.2 miles, 9:39 pace, and HR of 145. So some tiny progress.
Friday
A storm rolled through about 15-30 min prior to me running. So I feel like the temps dropped some despite what the klimat app says, but I don't know that for certain.
Conditions -
Mostly Cloudy, Wind 4mph to 6mphStart: Temp+Dew = 88°F + 71°F; FL - 94°F
End: Temp+Dew = 88°F + 71°F; FL - 94°F
Felt the best of the bunch so far. Body is starting to feel more normal again. Nothing really hurts that much. Finished off with 31 min, 3.2 miles, 9:35 pace, and HR of 139.
Saturday
Was looking forward to an early morning run to keep those temps down. I'd just done four runs in a row, let alone four runs above 150 T+D. I can't remember the last time I've been through the ringer of something like that. These temps are fairly uncommon to be so consistent, especially this early in the summer. I remember most years leading into Hot2Trot that the morning temps (usually 130-140 for the races I've done) are the warmest of the year thus far. This year, it's been blazing to start off.
Conditions -
Humid and Partly Cloudy, Wind 9mph to 14mphStart: Temp+Dew = 79°F + 72°F; FL - 81°F
End: Temp+Dew = 80°F + 73°F; FL - 81°F
Well so much for a reprieve being in the early morning. Still a T+D of 153. Feeling stronger and healthier. Finished off 3.2 miles in 31 min at 9:27 pace with HR of 147. So over the course of five runs all being at a T+D of 153-158, I've seen my pace drop at the same HR from 9:46 down to 9:27. When I use the adjustment chart, I've gone from 9:18 pace to 9:00 pace, or an improvement of about 20 sec/mile. I'd attribute most of that to the beginning of heat acclimation than a return to fitness.
I also weighed myself Saturday morning before starting off. I was 189.4 a week ago. I really refocused on nutrition this week. But admittedly was a bit nervous about the first weigh-in and check on progress. Happy to report I was down to 186.6. So down almost 3 pounds. Good progress, but probably a bit too much loss in order to avoid stagnation. So I'll be a bit more careful heading forward.
We also went and got G some dedicated running shoes. She's ready to get back to run training with dad. We're going to do two days per week (Wed/Fri) and likely stick with run/walking to start off. We'll see how it goes. We're aiming towards the Princess 5k in 2022, so we'll see. At this moment in time, we do plan to run in coordinated outfits, but her choice of outfit changes as often as the tide.
Sunday
Finally some cooler temps.
Conditions -
Clear, Wind 6mph to 9mphStart: Temp+Dew = 69°F + 57°F; FL - 69°F
End: Temp+Dew = 72°F + 58°F; FL - 69°F
The goal was to get outside at a T+D that was going to be similar to Hot2Trot HM in a week. I decided to play video games Saturday night a little longer and so I woke up a little later. I wore my Nike Next% because I wanted to get a taste of long run pace just to get a general idea of some pace thoughts for Hot2Trot in a week. So I was aiming for something in the low to mid 8s. The run felt ok. The left ankle was a little sore, and despite the lower temps, the 8:00 area was a bit tougher than expected. In all it was 4 miles, 8:12 pace, 33 min, and HR of 152. So that's about HM Tempo HR. Given the effort level, I'd say something in the low to mid 8s is where I'm at at the moment.
All in all it was a good week to start off the return to running. Despite running 20 miles and 3 hours over the course of the week, my body feels pretty good. I think I went a little too fast on Sunday given where everythings at right now. But I'll enjoy the day off today, then get ready to start back up again tomorrow.
I'm glad it went well for you, and it sounds like you made a decision about how to run the race that is best for you in the long run (ha ha).
