Intervals and Gadget Geekery

Output from my new toy:

Now I can be like those cyclists that post charts of watts, HR, distance, elevation, etc., etc... This is a heart rate plot against time for a 7x400 workout totaling 4 miles. After a 1 mile warmup, I ran 400 and walked/jogged 200 seven times. The long rest between laps 4 and 5 was a water break. I'm not sure how accurate the HR monitor is, since my maximum is supposed to be 185. What happens when you go over??

Here are my 400 splits:

1. 1:35
2. 1:40
3. 1:43
4. 1:42
5. 1:44
6. 1:44
7. 1:42

for an average of 1:41. Yes, I started out too fast, but I almost never do intervals on the track so of course my pace was off. But not too bad for an old man.

Running Cures Muscle Strains

I'm not a doctor, but no, not really.

So running through pain has gotten me in trouble in the past - remember the shinsplints from last year? With my left hip soreness much decreased from Sunday's 14+ miles, I ran a moderately easy 3 miles yesterday (on the treadmill) and busted out a 5 mile run today with 3.5 tempo at 7.5 mph (8:00 pace). I thought "This will either fix the hip or kill me once and for all." Fortunately, the hip pain was mostly lactic acid and the run went fine. I feel better than I have all week!

Calcium Cures Shinsplints

Last year my GI doctor told me to take 2x600 mg calcium with D twice a day because the acid reducers I'm on (permanently - thanks, 1997 surgery?) can reduce calcium uptake. I didn't have shinsplints when I ran years ago, and I probably pronated just as much then as I do now. In The Lore of Running, Tim Noakes suggests that shin pain can be caused by muscle tension on weak bones due to low blood calcium. Yes, it took some outdated running encyclopedia to save me from three years of pain. How's that for sad?

Running has been going so well, I hurt myself. Don't take that the wrong way - it had nothing to do with my shins. I strained a hip flexor (there are about six of them - take your pick) two weeks ago yesterday and took almost a week off. But yesterday I ran 14 miles!! The training chart above covers through today with the weekly and monthly totals, so I think we're covered for a mileage update. Below is the 14 mile route around Binghamton. Any local runners will know how hard the south side section is east of the University Plaza!


Technical question: Who can tell me how accurate Google Maps is when calculating mileages? I've done routes in ESRI ArcMap and they seem to be about 3.5% longer than GMaps. I'd trust ArcMap for geeky projection accuracy reasons, but I'd like to know for sure.

This Blogging, It Is Dull

(Post title taken from This Fish.)

OK, time for another long update since I haven't been here in a few days.

Sunday, February 15: 7.3 miles total, with 6.0 at 6.4 mph (9:22/mi), including 2 songs' worth at 7 mph (8:34/mi) and last mile at 7 to 9 mph (6:40/mi)

Weekly total: 14.57; February to date 33.87; YTD 82.99 miles

Tuesday, February 17: 3.27 outside in 28:24 (8:41/mi or 6.9 mph). NOTE: Aspercreme, which is 10% menthol, BURNS the next day, to the point you think something is very wrong. BioFreeze does not burn (3.5% menthol).

Wednesday, February 18: 6x400 intervals, 4.0 miles total. 2 at 8 mph (7:30/mi), 2 at 8.4 mph (7:09/mi) and 2 at 9 mph (6:40/mi) with last 1/10 mi at 10 mph (oof!). My abs were sore afterward, not my legs.

Good Week, Recap, Amateur Podiatry

I ran Tuesday and Thursday this week, 3.0 and 3.25 miles. These were easy treadmill runs at 6.4 mph, with 2x0.25 at 7 to 8 mph. Nothing serious, just good, easy miles in the bank. I slacked on the upper/core stuff, but I did 3x15 push-ups twice and I can feel some response already.

Yesterday, I wanted to do a race pace run on the treadmill since I didn't make the 10K in the morning. The plan was to run 5 miles at 50:00 10K pace or average 8:03/mile (7.45 mph, rounded up to 7.5 mph). I thought I'd run from 6.5 mph to 7.5 mph over the first 10:00, then cruise for 15-20 minutes, then accelerate to 8 mph or more, if possible. It went pretty well, and I was able to keep my stride rate around 180. I broke down around 33:00 and needed a minute break but got back into pace and overall I did the 5 miles in 40:52 or an average 8:10/7.34 mph pace. With warm-up and cool-down, total miles for the day was 6.3. I also got my HR up to 185, which by some calculations is my theoretical maximum - so was it a tempo run, or something else?

The amateur podiatry involved some modification to my old NB 858's. I know the midsole is mostly gone because they must have over 300 miles on them, but the old insoles are totally unused. The heel wedge on my orthotics would make the heel too high, which is not only uncomfortable, but encourages heel striking. So I cut the heel off the insoles and layered them in - perfect! They felt great to run in, helped me use a mid-foot strike, and provided some pronation support. So I don't have any posterior tibial pain today - it's great to have large-muscle soreness, the good kind that lets you know you did some good work.

I'm planning to do an easy 2-mile walk/jog today, but might not have time since it's already 3:00 and there's grocery shopping to do.

Long Run, New Bike, Short Run

Learned this week: Don't run without the orthotics. Buying a bike can be confusing and expensive. Riding a bike is hard on the legs. Kool-Aid has a tasty new flavor. Damn, it's hot outside.

Last Wednesday I ran 5.25 on the treadmill, including 1.0 mi at 7.0 mph (max HR 183!). The leg pain/shinsplints hover around a pain level of "almost noticeable" most of the time, but as long as it doesn't go above that, I think I can manage things. Slow and steady progress is my new training maxim.

I bought a bike on Thursday night. Say hello to my little friend:


Biking is hard on the knees and quads, especially when you haven't ridden a bike in 15-20 years. I want to commute on the bike at least 3 times a week until the snow files; the trip is about a mile one way, which isn't much, but it keeps me from using the car.

Today I warmed up then did a mile on the treadmill, then ran the 2.08 mile loop around the neighborhood in 16:58 (pretty hard 8:09 pace). Total mileage was about 4.1.

In nutrition news, Kool-Aid has a new flavor - Invisible Watermelon Kiwi. I made some homemade Gatorade with it today and I can recommend it. (The recipe: one 1/2 liter water bottle, 1/4 packet of unsweetened Kool-Aid, medium pinch of kosher salt, small pinch of Lite Salt - for the potassium, sugar to taste - 1-2 tablespoons, water to fill.)

Weekly total: 12.83, 27.83 July to date, 527.81 YTD. 11 weeks to Wineglass Marathon, which is looking less and less likely.

It's Two Runs in One!

Post, that is. Yes, after nearly two weeks off due to the tendinitis and my wife's surgery, I got one run in Wednesday while we were in Rochester. It was three 1.3 mile laps around the neighborhood for a total of 3.9 miles in 34:10, and with negative lap splits of 12:00, 11:22 and 10:48. It was about as hard as you'd expect but not too hard.

Yesterday I did a small pyramid interval workout after a 1 mi warmup with 400 walk/jog intervals and an 800 cool-down:

• 400 at 9 mph (6:40 pace) - goal mile pace
  
• 800 at 8.2 mph (7:19)
• 1 mile at 7.5 to 7.8 mph (8:00-7:42) - goal 5K pace
  
• 800 at 8.2 mph (7:19)
• 400 at 9 to 10 mph (6:40-6:00)

I did 5 miles in 52:05 and it was pretty hard, but I could tell that there was still some fitness left over from last month's 69 miles. Consider this week "cramming" for the 5K and one mile in next week's Corporate Challenge.

Since I really hurt my left posterial tibial tendon, I've been going to physical therapy about once a week. The PT suggested that I run every other day, since I inflamed it again by running 20 miles in 3 days between 5/30 and 6/1. That was supposed to be the weekend of the 37 Mile Birthday Challenge, but with the minor injury and preparing for my wife's surgery out of town, there was no way I was going to get it done. Maybe I can do it later this summer after I work my way back up. I'm disappointed by these developments, and I'm leaving my training log alone for now. It's discouraging to have to blank out 50 miles of training.

Back to Work Wednesday

The schedule called for 6 miles total with a 4-mile tempo run so I figured I'd run the 1.8+ miles to the elementary school, do laps on the track and run home. It worked out pretty well and even had a little speed-racer intrigue thrown in.

I figured out or remembered the key mile points so I knew about how far I had to go to get the 4.0 miles in, and would you believe that I nailed the distance? After a 10:00 warmup, I did the tempo run in 32:48 (8:12 pace), then a walk/jog back home for the remainder. This wasn't as fast as I wanted - I was shooting for 8:00, but my Runner's World tempo run pace is 8:09. OK, I know I'm training for a marathon, but I'm used to 5K paces where seconds count.

When I got to the track, there was a young woman about five yards ahead of me and we were running about the same pace. I did one lap to finish the first mile, and kept back off her shoulder for the next 3 1/2 laps. On the last half, I turned it up a little, but she knew I was there and kept ahead of me, so I turned it up a little more. I didn't want to burn out, but I did want to pass her to finish the mile. She faded on the straightaway and I dusted her, but then went into a jog to cool back down, so she passed me and stayed about 20 yards ahead until she left. SO... do I look like a jerk for racing her, then slowing down? That's what I feel like. I'd make a bad triathlete - that sounds like two overtaking penalties in 100 yards...

Speaking of triathletes, some of my blog buddies are training for Ironman Coeur d'Alene on June 22. They're getting their last long race-simulation workouts in, and they'll be tapering soon. They'll want to eat everything in sight, and wonder why they can't just go out for a quick 15-mile tempo run, or an easy century. They will go crazy. I wish them all luck - surviving the taper, that is. Hug a triathlete today!

Speed Training Day

Obligatory run post: 4.0 miles total, fartlek style. For me, fartlek-ing involves running pick-ups at 7:30 pace and hills up to about 6% on the treadmill. Frasier was on, so it was workout time.

My first physical therapy appointment is Tuesday, so we'll see what they say. The podiatrist said that although the other PT group I've gone to is well-intentioned, they're not really feet experts.

All I can do is keep trying. I've felt really lousy the last few days since I haven't been running. All I want to do is eat and drink beer and sleep - no way to train for a marathon. The Birthday Challenge is out, but I have committed to the Corporate Challenge on June 19, running the 5K and a 1-mile leg in the 3-mile relay. I'm sure I can beat last year's 5K time since it probably won't be in the mid-90's, and I hope I can beat my mile PR from March 1.

DO YOU SEE WHAT TIME IT IS?

Tempo workouts don't really feel like speed work, but I guess they are, just different than the short, fast intervals I usually do. I managed to get out of bed before 5:30 and do a 3.5 mile tempo run on the treadmill, working up to 2.5 miles at 7.4 mph (8:06) or better; 5.0 total.

This is the first morning workout I've ever done. Bob Glover's right - it is very difficult to warm up in the morning. It took me about a mile to even want to stop and stretch, then another mile before my legs didn't feel like sandbags. But like any workout, once I warmed up, everything felt fine. Now I just have to see how I feel the rest of the day. For those of you following along at home, I didn't run yesterday because I didn't have anything clean to wear!

Speed Training Day

Despite the left leg pain that continues to nag me, I actually did intervals today on the treadmill in my fancy new shoes. I have a hunch that Aspercreme (how OLD am I??) burns when you sweat and soak it in, but it was hard to differentiate from the anterior and posterior muscle/tendon pain.

The workout was 9x800 for a total of 8.0 miles. I did the 800s at: 7.8 mph (7:41 pace), 2x7.9 mph (7:35), 3x8.0 mph (7:30), one at 8.0/8.2 (7:30/7:19), one at 8.2-8.4 (7:19-7:09, and the last one at 8.2-9.0 (up to 6:40 pace). I did 400 rests walking and jogging, 1.0 mi w/u and 0.5 mi c/d. Yes, I was totally wiped.

Dave: 1, Sciatica: 0

A little stretching and back extensions last night seemed to make the terrible scary leg pain go away. I'm not above stretching some more tonight, Itellyouwhat, and some Mineral Ice sure would hit the spot.

Today I managed a nice track workout in beautiful conditions. I did three mile intervals at my planned 15K race pace (8:00) with a 1 mile warmup, half mile rests and a half mile cool-down for a total of 5.5 miles. That's right, you heard it here first: my race goal for the Forks XV on 3/30 is 1:15:00.

Speed + Hills = Treadmill "Trades"

From this interesting web site comes a new treadmill workout: Trades. After a warmup, get into your easy run pace and do the following:

• 2:00 at 6-8%
  
• 3:00 rest at level to 1%
  
• 2:00 level at a speed roughly equaling your hill effort
  
• 3:00 rest at level
  
• repeat "until your brain explodes or your legs fall off, whichever comes first"
  

At my easy pace of 6.3 mph (9:31 pace), I did the hills at 7%, which was doable for two minutes but very difficult. The strange thing is, I almost couldn't run fast enough to equal the same effort; I did my last two speed intervals at 8.5/9.0 mph (7:00/6:40 pace) and came close, with a maximum HR of 177. I did four sets and the whole workout with warmup and cool-down came to 6.0 miles.

Awesome Yasso's: 9x800

Total 8.0 miles with 1.0 w/u, 9x800 at 7.6 to 8.0 mph (7:54-7:30 pace) with 400 rests, 0.5 c/d. The last two 800's I did half at 8.0 and half at 8.2 mph (7:19). After looking at a running technique video on YouTube last night, I tried to pick my knees up higher and land at least flat-footed instead of on the heel (I'm still a little too slow to land on the forefoot). I'll see how the quads and hamstrings feel tomorrow. Overall, this workout rated as pleasantly hard. The first couple of intervals seemed very easy, almost like not-breaking-a-sweat easy. But never tell your coach that.

I need to check with Bob Glover's (Competitive Runner's Handbook) 15K training program to see where he peaks with speed work and how much distance he puts in. I feel pretty comfortable so far, and I will probably feel great if I can do 13 miles this weekend. But it's approaching time to put the treadmill away for spring and get outside, both for the weather and for the road running. It's getting warmer, but around here the weather on March 30 can still be pretty nasty.

Speed Training Day

6.5 miles total: 7x800 at 7.7/7.8/2x7.9/3x8.0 mph (7:48-7:30 pace) with 400 rests, jogging. Last half of last interval at 8.2-8.4 mph (7:19-7:09 pace) to see what the VO2max predicted mile time of 7:07 felt like - ugh! 1.0 w/u and 0.5 c/d.

Since I find myself going faster than goal paces when running outdoors (I might average a long run with a goal pace of 9:45 at 9:10 instead), I would be happy to keep 7:40 as the goal time for the mile on Saturday. It would be amazing to beat that time since the last half of the race is uphill.

Two easy days to follow. I am sore in some places and tight in others, and just want to stay loose. No need to bang out miles this week.

Speed Training Day

5.75 miles total: 6x800 at 7.7 to 8.0 mph (7:48-7:30 pace) with 400 rests, 1.0 w/u, 0.5 c/d. Felt better than I expected, and much better/easier than past 800 workouts. Left shin is sore at the high tendon insertion. Time to treat myself to dinner!

Speed Training Day

5.0 mi total: 1.0 w/u, 5x800 at 7.7-8.0 mph (7:48-7:30 pace) w/400 rest, last 400 at 9 mph (6:40 pace), 0.5 c/d. Max HR 178+. For those of you keeping track at home, 800(m) = 0.5 mi, 400 = 0.25 mi, w/u = warmup, c/d = cool-down, and this was a treadmill workout.

Overall, good effort and a good workout. Isn't it great when a velocity that was once practically unheard of is now doable? I ran this workout keeping in mind the March 1 Shamrock Run. This is a 1-mile run ahead of our local St. Patrick's Day parade. Yes, I know it's a little early, but that's how we do it - that way, the pipe bands of the FDNY and NYPD, among many others, can come and still perform at other big parades around the state. The only problem with a March 1 race is that the weather here is a total crap-shoot.

Speed Training Day

Short day today: 2 x 1 mile at approx. 5K pace with 0.75 w/u, 1 mi at 7:41, 0.25 jog, 1 mi at 7:41-7:30, 0.25 c/d. 3.5 mi total. Not too hard - felt OK, nothing to report.

Speed Training Day

4.5 mi total tempo run. 1.0 w/u, 3.11 (5K) at 7.0 to 7.5 mph (8:40-8:00 pace), last 0.21 at 8.0 mph (7:30 pace), 0.39 c/d. Good, hard run but L. shin sore. Max HR 170+, cadence right around 180 - good re: Jack Daniels.

January total: 88.89 miles

Speed Training Day

8x400 at 8.2 to 9.0 mph (7:19 to 6:40 pace) with 0.2 to 0.25 mi rest periods, on treadmill. 5.0 miles total, two episodes of Frasier. Got the first issue of my Runner's World Christmas subscription - thanks again, Mom and Dad!