// archives

Archive for October, 2014

SmokeOnTheWater

Half-marathon training: Hanson’s week 12

CampionTrailsThis week the speed runs change to strength runs, this first one is 6 x 1 mile on Tuesday, tempo run on Thursday goes up to 5 miles. It also has a 10 mile Long Run on Sunday. Total target mileage 44.5 miles.

The previous week’s log is here.

Week 12 schedule:

  • Monday: Easy 5 mi - EASY RUN 5 mi in 45:27, 9:05 pace. Got out before the sunrise, left achilles was sore before I started, but felt good running and after. Obviously need to slow down, or re-evaluate my target pace.
  • Tuesday: Strength 4 x 1.5 mile with 1.5 mile warm up and cool down - STRENGTH RUN 7.5 mi in 1:04:45, 8:38 pace. EASY RUN warm up 1.5 mi in 14:37, 9:36 pace; NO cool down 0.75 mi, 7:27, 9:58 pace. According to the pace chart, I should be targeting 8:13-8:25 pace in these runs.
    • In Dallas for this one. The trail that runs along the Trinity Rive tributary (see map photo) is awesome.
    • Really felt good after the first two intervals, third one was quick, fourth one was hard.
    • Had to hurry to a meeting, so didn’t do the full cool down.

Strength Run 4x1.5 miles

  • Wednesday: off dayTempo Right Splits
  • Thursday: Tempo Run 5 mi (with 1.5 easy warm up and cool down runs) – EASY RUN to warm up 1.66 mi in 16:04, 9:40 pace  TEMPO RUN 5 mi in 41:32, 8:18 pace, EASY RUN to cool down, 1.36 mi in 13:16, 9:46 pace. Pace felt good (splits for this 5 mile run are to the right, pretty consistent), felt like I actually could have gone faster, but MUST STAY ON PACE.
  • Friday: easy 5 mi - EASY RUN 5.65 mi in54:29, 9:39 pace. Split the Friday/Saturday 11 miles easy runs into strange distances…don’t ask me why, it just felt right.
  • Saturday: easy 6 mi – EASY RUN 5.35 miles 49:01 at 9:10 pace. Really worried about pacing, especially when I run in the neighborhood at nothing more than a trot and the ole “Smart”phone says I’m doing my LONG RUN pace.
  • Sunday: LONG 12 mi - LONG RUN 12 mi in 1:51:00, 9:15 pace. Worked most of yesterday building a tree bench and removing brush, so my hamstrings really felt this one. I still had some juice at the end. Even though this was on pace with what the training entry says, it still felt slow…too slow, even…since it is the barometer distance, and, at that pace, I wouldn’t make my sub 1:40 goal. Gotta trust the system. Six weeks to go.

Long run 12

Plan total: EASY (5+3+3+6+5+12) = 33 miles + TEMPO 5 + 6 x 1 mile  =  44.5 miles

Actual total: EASY (5+2.25+3.25+6+5+12) = 32.95 miles and TEMPO 5 miles + 6 x 1 mile (6 miles) =  43.95 miles

Included running in Dallas and Houston.

Next week, week lucky number 13, has a 3 x 2 mile Strength run  and the Long run goes back to 10 miles.SmokeOnTheWater

Long Run 10 miles

Half-marathon training: Hanson’s week 11

Cooler weather hath come to South Texas!!!

The program is really starting to show the results, making me wonder if I set my target too low on my half-marathon pace. When I was first starting out in this program, it was hot and humid in Houston (over 80 dew point). I had also started running six days a week to determine if my body could hold up. Now the long run pace seems too slow.

As for injuries, as the program says, I am tired and sleeping longer than usual. My achilles and heels are sore, but not swollen. And I can occasionally feel the arthritis in my left knee, but not pain, just aware of it. So everything is good.

This week the speed runs change to strength runs, this first one is 6 x 1 mile on Tuesday, tempo run on Thursday goes up to 5 miles. It also has a 10 mile Long Run on Sunday. Total target mileage 44.5 miles.

The previous week’s log is here.

Week 11 schedule:

  • Monday: Easy 5 mi - EASY RUN 5 mi in 48:24, 9:40 pace. Nice and cool, early run through McAllister park in San Antonio. A bit of fatigue after Sunday’s long run (and subsequent Guinness watching the Packers test my heart!).
  • Tuesday: Strength 6 x 1 mile with 1.5 mile warm up and cool down - STRENGTH RUN 6 mi in 51:00, 8:40 pace. EASY RUN warm up 1.7 mi in 15:36, 9:23 pace; NO cool down 1.5 mi, 15:00, 10:00 pace. First Strength run, and the book is adamant about maintain pace to get the desired results. According to the pace chart, I should be targeting 8:13-8:25 pace in these runs.
    • In Austin for this, so finding a FLAT place with no traffic lights/crossings to navigate was a challenge. But I found a course along Jollyville and Great Hills that worked out.
    • First 50 degree day, so, yeah, I went a bit quick.
    • Got out late, so only did 5 x 1 mile and no cool down.

Strength Run 6 x 1 miles

  • Wednesday: off day
  • Thursday: Tempo Run 5 mi (with 1.5 easy warm up and cool down runs) – EASY RUN to warm up 1.5 mi in 14:57, 9:50 pace  TEMPO RUN 5 mi in 42:07, 8:26 pace, EASY RUN to cool down, 1.75 mi in 18:04, 10:20 pace. Ran through McAllister Park in San Antonio, cool early, also dark which I think affected my time a bit in the beginning.

Tempo Run

  • Friday: easy 6 mi - EASY RUN 6.5 mi in 1:02:33, 9:35 pace. Nice run, had to run the slow easy pace in the cooler weather.
  • Saturday: easy 5 mi – EASY RUN 5 miles. 46:25 at 9:17 pace. Got to slow the pace down, but this pace (which is the long run pace) feels pretty good.
  • Sunday: LONG 10 mi - LONG RUN 10.5 mi in 1:30:11, 9:01 pace. Yet another cool front came through, should be running at about a 9:15 pace according to the “manual”…but it felt like the right pace. I wonder if because I started in the heat and humidity, and because I ran for eight weeks before I started the program, if the target pace I set is a little too slow?

Long Run 10 miles

Plan total: EASY (5+3+3+6+5+10) = 33 miles + TEMPO 5 + 6 x 1 mile  =  44.5 miles

Actual total: EASY (5+1.7+3.25+6+5+12) = 32.95 miles and TEMPO 5 miles + 6 x 1 mile (6 miles) =  43.95 miles

Included running in San Antonio, Austin and Houston.

Next week, week twelve, has a 4×1.5 mile Strength run (need to read up on that) and the Long run goes back to 12 miles.

Deer on McCallister

Half-marathon training: Hanson’s week 10

This is the halfway point in the 18 week program, and I’ve found my second (?) mistake. I was looking for when the Sunday Easy runs turned into Sunday Long runs…and found that I was supposed to make that change in Week 7. Doh!

Actually, I wasn’t too far off. According to the pace chart, my Long Run pace should be 9:18. My last three were 9:42, 9:35 and 9:34. The irritating thing is that on this last Sunday’s run, I was actually trying to run slower. ARGH!

This week the speed run is 4×1200 on Tuesday (which I won’t screw up like last week), tempo run on Thursday  4 miles. It also has a 12 mile Long Run on Sunday. Total target mileage 42 miles.

The previous week’s log is here.

Week 10 schedule:

  • Monday:easy 6 mi - EASY RUN 6 mi in 56:35, 9:26 pace. Legs a bit tired, but according to the manual that is par for the course.
  • Tuesday: speed 4 x 1200 with 1.5 mile warm up and cool down - SPEED RUN 4.1 mi in 35:55, 8:46 pace. EASY RUN warm up 1.7 mi in 16:52, 9:56 pace; EASY RUN cool down 1.5 mi, 15:00, 10:00 pace. First Speed run, 12×400, I basically did 2 minutes at a 7:30 pace, with two minutes off. Then for the 8×600 run, I did 3 minute intervals. For this one, I should do 6 minutes at 7:30 pace with 3-4 minutes jog intervals.
    • Tired legs…but of course, the manual says to expect this
    • Pace on the intervals was a bit slower than I wanted it to be
    • Now off to Clearwater for work, should have some good runs. Saturday will be difficult because of travel/driving to SA for book signing.

    4 x 1200

    • Wednesday: off day
    • Thursday: Tempo Run 4 mi (with 1.5 easy warm up and cool down runs) – EASY RUN to warm up 1.5 mi in 15:04, 9:50 pace  TEMPO RUN 4 mi in 34:06, 8:31  pace, EASY RUN to cool down, 1.75 mi in 13:42, 7:51 pace (obviously a bit of a timing screwup). In Clearwater, ran through Safety Harbor, caught a great sunset along the harbor.

    Tempo Run 4 milesDeer on McCallister

    • Friday: easy 6 mi - EASY RUN 6 mi in 59:28, 9:55 pace. Pretty crappy run. Wanted to run across the new pedestrian bridge over the harbor along highway 60, but several problems with that – traffic, the smell on the swamp side, the rocky part of the road that hadn’t been fixed by construction…and the big gap over the water where the construction was currently. Had to turn back after 1.75 miles and run up McMullen Booth. The uneven road really messed up the knees.
    • Saturday: easy 5 mi - NO RUN Got up early to drive to San Antonio for a book signing. No opportunity for a run.
    • Sunday: LONG 12 mi - LONG RUN 10.5 mi in 1:40:25, 9:34 pace. Cool front came through, 65 degrees in the morning. Ran all over several trails in McAllister Park in San Antonio. Saw a LOT of deer.

    Long tun
    Plan total: EASY (6+3+3+5+6+10) = 33 miles + TEMPO 4  + 4 x 1200 (3 miles+rest intervals) =  40 miles

    Actual total: EASY (6+3.2+3.25+6+12) = 30.5 miles and TEMPO 4 miles + SPEED 4×1200 (4.1 miles) =  38.6 miles

    I was entertained by Today in iOS podcast (lots about iOS 8 and Bending iPhones) plus listening to Beatles getting ready to see Ringo Starr!!

    Next week, week eleven, has a 6×1 mile Strength run (need to read up on that) and the Tempo run goes to 5 miles.

Tempo Run 4

Half-marathon training: Hanson’s week 9

As of Tuesday of this week (September 30th) I will have run 150 miles this month. Pretty incredible given my past knee et al history. June was 88, July and August were right at 100 miles.

Sept 2014 Running Log

This week the speed run is 5×1000 on Tuesday (which I won’t screw up like last week), tempo run on Thursday  4 miles. It also has an 10 miler on Sunday. Total target mileage 40 miles.

The previous week’s log is here.

Week 9 schedule:

  • Monday:easy 5 mi - EASY RUN 5mi in 48:17, 9:40 pace. Humidity has briefly returned to Houston.
  • Tuesday: speed 5 x 1000 with 1.5 mile warm up and cool down - SPEED RUN 4.32 mi in 37:34, 8:41 pace. EASY RUN warm up 1.7 mi in 17:03, 9:58 pace; EASY RUN cool down 1.5 mi, 15:28, 10:20 pace. First Speed run, 12×400, I basically did 2 minutes at a 7:30 pace, with two minutes off. Then for the 8×600 run, I did 3 minute intervals. For this one, I should do 5 minutes at 7:30 pace with 3-4 minutes job intervals.
    • Very tired legs, this is the most miles in a string a six runs in a while
    • Kept a pretty good pace on the first three
    • Had some issues with turning off the timer at the end of this and the cool down run…too much sweat on the iPhone cover and it wasn’t letting me tap. I believe this is called a “1st world problem?”

5 x 1000 pace

  • Wednesday: off day
  • Thursday: Tempo Run 4 mi (with 1.5 easy warm up and cool down runs) – EASY RUN to warm up 1.7 mi in 16:47, 9:49 pace  TEMPO RUN 4 mi in 33:41, 8:26  pace, EASY RUN to cool down, 1.5 mi in 14:42, 9:43 pace. In Dallas, in the last day before a cool from came through. Kept a decent pace, especially felt good on the last two miles. I’m using a metronome program on my iPhone to keep my pace, setting it a 180 for these Tempo Runs.

Tempo Run 4

  • Friday: easy 6 mi - EASY RUN 6.2 mi in 55:45, 8:59 pace. Really nice cool front, low humidity, fell into a good pace and just kept it…it felt effortless. I probably should have backed off to the 9:30 pace the easy runs are targeted at….but just enjoyed it.
  • Saturday: easy 5 mi - EASY RUN 5 mi in 48:10, 9:37 pace. Kept the pace down since I have the 10 miler coming tomorrow.
  • Sunday: easy 10 mi - EASY RUN 10.5 mi in 1:40:25, 9:34 pace. Still cool weather. I went past the paved trail, and it was a nice dirt track that went from Cypresswood over to Grant…but there were a ton of trail bikers and horse riders. The distance felt pretty doable, started to go 11 but ran out of track.

Plan total: EASY (6+3+3+5+6+10) = 33 miles + TEMPO 4  + 6 x 800 (3 miles+rest intervals) =  40 miles

Actual total: EASY (4.5+3+2.7+5+6+10.5) = 31.7 miles and TEMPO 3.5 miles + SPEED 6×800 (6.3 miles) =  41.5 miles

I was entertained by Dan Carlin’s Hardcore History, Wrath of the Khans, which I finished. Plus set up and listened to Jack White on iTunes Radio.

Next week, week ten, has a 4×1200 in the Speed Ladder and the long run goes to 12 miles.

Re-reading MSandT

Re-reading Tad William's Memory, Sorrow and Thorn

click on the image for more info and to support this blog

Dusk Before the Dawn

Dusk Before the Dawn

Software By the Kilo

Software by the Kilo

Archives

%d bloggers like this: