35, 5, and 2

Since the weigh-in on Wednesday, I've not eaten according to plan. So, I've consumed carbs in the cover of fried okra, thai food, french fries. Actually, for lunch today with my best friend, I had a burger, fries and a coke. The first time since November. I've had burgers, since then, but I've cooked them to control content.

Actually had some candy on Thursday. The addition of carbs back into the diet played hell with my sleep, as I woke up about 12:40, this morning and couldn't get back to sleep. I was going to CrossFit this morning anyway, so I just got my running clothes on and ran an easy 3 miles before working out. CrossFit was fun. The warmup run x 3 has been a slow progression to where the 3rd short run was the fastest. This morning, I was full of energy and durn near sprinted all three warm ups and wasn't winded at 80%.

All day, I was firing on all cylinders. It was the nicest day of freshness, despite 3 hours of sleep, I've had in quite a while. I attribute it to the added carbs. But, time to get back on the training wagon.

Bought some Tefosi Slip interchangeable sunglasses today at REI. The price of the sunglasses, with 3 lenses, was $90, but the box didn't have the other lenses. So REI offered them to me at the 'garage sale' price of 1/2 off. I checked Tifosi's website for replacement lenses, which are $15 each, plus shipping and taxes. It was almost a push, but I could still return the sunglasses to REI for a full refund of what I paid. I think I got a good deal.

So for the 3 mile run: 3.19 miles, 41:41, 122 avg bpm, 139 max in mile one.

1. 13:16, 115 bpm
   
2. 13:07, 121 bpm
   
3. 12:52, 127 bpm
   
4. 12:59 (oace), 131 bpm.
   

Great day, today.

Sounds like your body enjoyed its treat.

Good deal on the sunglasses.

The affect of the dose of carbs (and not all 'good' carbs), after a period of lower carbs (thereby using fat as energy) and miles of running, is leading me to start believing in the energy boosting affect. When our diets and fuel source has been carbs, what happened yesterday to me should not have happened and hasn't happened to me when carbs is the higher percentage of food consumed.

I'm just wondering what's going to happen as the summer goes along and I experiment on a lower carb (bordering ketosis) existence during a training cycle. PLUS what's to happen when I introduce a big dose of carbs for a mid-teen and higher long run.

Certainly not the conventional wisdom in practice here.

The day started pretty bad, but we muddled through and ended decent enough.

So, today starts the first day of the training cycle culminating with the October 6 West Texas Crossroads Marathon in Odessa, Texas, which is 500 miles from Houston, then 4 more marathons ending in late January. I'm doing the Texas Marathon Challenge, where you run 5 marathons or longer from October to May.

Since it'll probably be in the 80's that day, I decided to start by running in the daylight to temper my running in the heat. I started about 6:15 p.m. when it was sunny, 87 degrees with a dewpoint of 57 degrees. I always avoid running in the daylight, just for the heat. Can't avoid it this time, so I thought I'd move my usual Monday morning run to a Sunday evening run.

The goal for the run was to run somewhere between 135 bpm and 140 bpm. Seemed like 140 bpm was the comfortable running beat for the evening. Wasn't concerned with time, as I was trying to gather information on how I execute the run.

6.61 miles, 1:29:04, 13:27 pace, 139 avg bpm, 156 max bpm, 13:19 1st half pace, 13:36 2nd half pace.

1. 13:02, 132 bpm
   
2. 13:06, 141 bpm
   
3. 13:44, 142 bpm
   
4. 13:46, 141 bpm
   
5. 13:49, 139 bpm
   
6. 13:39, 139 bpm
   
7. 12:45 (pace) 141 bpm
   

It went well. I was somewhat thirsty, but it was fine. And we're off!

Good luck Oz man! Have you decided on your December marathon?

Wooo Hooo Oz. You rock!!

Wow! I'm seriously impressed. Good luck on all these races coming up!

Joel H wrote:Good luck Oz man! Have you decided on your December marathon?

Joel, each time you mention a December marathon, I think of the End of the World marathon in Humble. And I wonder if I could do the Friday marathon. I'll have an answer before the next price increase. If not, then Bryan-College Station on Dec 9.

I did find a second marathon in January the same weekend as the USA Fit one in Sugar Land. It's a trail half/full/50K in Brazos Bend State Park. Trail runs on tired tootsies is a good thing!

Michael Mitchell wrote:Wooo Hooo Oz. You rock!!

Tell me that in February.

Mark B wrote:Wow! I'm seriously impressed. Good luck on all these races coming up!

Shucks, no need for that kind of talk, but I will take the good luck, though. And I did this in '06-'07 when I was 49.

Would you figure, Mark, the increase in HR was due to the increased temperature? I didn't feel bad during any of the run, but I think the run will serve as a benchmark for summer evening runs. In recent morning runs, it seems I'm very comfortable running at 140 bpm, which I believe is due to working at running. Thought(s)?

ounce wrote:Would you figure, Mark, the increase in HR was due to the increased temperature? I didn't feel bad during any of the run, but I think the run will serve as a benchmark for summer evening runs. In recent morning runs, it seems I'm very comfortable running at 140 bpm, which I believe is due to working at running. Thought(s)?

Most likely it's the heat. Anything that puts additional stress on the body can result in a higher heart rate. That's what makes a HR monitor so useful. It lets you find the exertion level that yields the best gains with the least amount of damage even in varying situations. On a cool day when you're fresh and spunky, that might be faster; on a hot day, or when you've had limited sleep, or a hard workout the day before, it could be slower. On a hilly workout (okay, given where you live, I realize that's not likely ) it tells you when to shift from running to walking, and when to switch back. Some people can do this "by feel," but I like the icy objectivity a HR monitor provides.

Did CrossFit this morning (and Monday, too). Since Memorial Day is this month, all the CrossFits do special workouts in honor of specific members of the military for their service. At my box, that day is Wednesdays. I knew that going into it and I still wanted to go.

here was the workout, after the warmup.

For time:
Run 800 meters
28 Russian Kettlebell swings, 30 lbs
28 Strict Pull-ups (I used 2 rubber bands to help me up)
28 Kettlebell clean and jerk, 2-20 pound KB's.
28 Strict Pull-ups
Run 800 meters

Ah, the shoulders, biceps and pecs were feeling the love, today. Got up to 89% of HR during the runs.

On my schedule here in week 1 of 20 was a 40 minute tempo run. I use Hal's definition for this where you warm up, then kick it in gear and hold that effort for a while then cool it down. He would prefer to leave the watch at home and run it by feel. But I knew a 40 minute run would put me to less than 4 miles, so I knew where to turn around at halfway.

74 degrees, 66 degree dewpoint, a noticeable wind. 4.23 miles, 48:23, 11:26 pace, 146 avg bpm and a max of 165

1. Warmup mile, 12:11, 126 bpm
   
2. In gear, 10:08, 155 bpm
   
3. In gear, 10:51, 156 bpm
   
4. .35 miles, 11:00 pace, 158 bpm
   
5. Cooldown .88, 12:55 pace, 144 bpm
   

As evidenced by the increase in time in #2 & #3, I was getting a bit tired, but like anything else you do a second or more times, I should get more efficient and used to it. 10 mile long run tomorrow.

Nice runs! I remain impressed with your ability to run in that heat and humidity and not, you know, melt.

10 mile long run after a tempo run in the 1st week? What kind of schedule are you using?

If I were you I would do the trail full in Brazos Bend, it is SO much nicer than the boring suburbs of Sugar Land. Do you have the link to the trail race? I may be interested in doing the 1/2 for fun after my full in December...5-6 weeks should be fine for a fun, slower 1/2.

Mark B wrote:Nice runs! I remain impressed with your ability to run in that heat and humidity and not, you know, melt.

Thanks, Mark. It's all part of the acclimatizing process. August is the worst, when it's 83 degrees with no wind at 3 a.m. and your shoes get squishy from all the sweat. I've lost 9 pounds on a high-teen long run. That was 30-50 pounds ago, though.

Joel H wrote:10 mile long run after a tempo run in the 1st week? What kind of schedule are you using?

If I were you I would do the trail full in Brazos Bend, it is SO much nicer than the boring suburbs of Sugar Land. Do you have the link to the trail race? I may be interested in doing the 1/2 for fun after my full in December...5-6 weeks should be fine for a fun, slower 1/2.

Joel, it's the "I didn't run it on Wednesday, so I ran it today" plan. I have the best base mileage before a training cycle I've ever had (ran 28 miles last week), so doing 10 tomorrow won't be a problem. But which pace to run at, ah...THAT will take a little thinking.

On Brazos Bend, I completely agree, except the concrete is so new around UofH! Their 2012 race was the first race ever. Based on those results, had I run it in 2012, I would've recevied 3rd place in Age Group. http://pilates-powerhouse.com/Keep_on_Truckin__Races.html

And if I can get a day off on Dec21, I'll run the End of the World Marathon. They put on such good races in Humble. I think I can swing it. Thanks again for the heads up on that race.

The first long run of the training cycle is a 10 miler. I'm using Hal's 3 day running plan for the 3rd consecutive year, but with tweaks. I find the plan gives me the rest I need with the mileage. The plan doesn't get much past the mid-30's in distance in the later weeks.

One tweak is running long runs at marathon pace with a negative split. Last year, I found that my body responds and adapts better, if I'm running the long run at the pace I want to race. Negative splits tend to limit the amount of leakage at the end of the run. This year, I'm tweaking my nutrition by going low-carb as a normal course of business. Either my body has adapted to this for a long run or today was just a really good day to run.

77 degrees with a dewpoint of 71 at 3 a.m., with a light southeast breeze. 10 miles, 2:04:48, 12:28 pace, avg HR 137 and a max of 154 during miles 9 and 10. 1st half 12:40, 2nd half 12:16 pace

1. 12:40, 122 bpm
   
2. 12:31, 133 bpm
   
3. 12:42, 135 bpm
   
4. 12:50, 135 bpm
   
5. 12:38, 136 bpm
   
6. 12:23, 136 bpm
   
7. 12:30, 138 bpm
   
8. 12:09, 144 bpm
   
9. 12:10, 146 bpm
   
10. 12:07, 149 bpm
    

The first half of the run, I was just trying to cruise in the 130's. There was a consistent, cruising like a diesel, effort on the first half. I checked the HR from time to time, but never checked the pace. I didn't seem slow and the 12:40 pace after 5 miles confirmed that I wasn't slow. So, on the flip side, I increased the pace some, slowed a bit, then returned to the faster pace. I didn't seem to tire until I got to about 8.5 miles, but I kicked it out of my mind and finished it up.

I have good reason to believe the low-carb plan is not affecting my running. It's a main pillar in losing more weight. As a comparison, last year's 10 mile training run was run at a 13:27 pace at a 138 bpm. So, year over year, I'm a minute faster for the same heart rate and 15 pounds lighter. 2 years ago, it was a 15 minute pace. Gotta love it.

Thanks for your time.

The continuing task of running in the daylight, even if it's 6:45 p.m. Wore a long sleeved tech shirt, because if it was going to be sunny in Odessa, I'd probably wear long sleeves to keep sunburn and heat away. Found out the AC Red lens in my Tefosi's is not the lens to use, when having to look into the sun.

First run since the 10 miler on the 25th. This evening, 88 degrees with a dewpoint of 69 degrees. The last 3 miles had me heated, even though my HR didn't rise. 6.7 miles, 1:26:26, 12:54 pace, 138 avg bpm, 151 max HR during mile 3. 12:27 first half, 13:21 for the second half.

1. 12:09, 133 bpm
   
2. 12:17, 140 bpm
   
3. 12:44, 140 bpm
   
4. 13:04, 140 bpm
   
5. 13:39, 136 bpm
   
6. 13:26, 136 bpm
   
7. 12:57 pace, 139 bpm
   
8. Motored along. Looking forward to the next outside sunny run.
   

ounce wrote:Last year's 10 mile training run was run at a 13:27 pace at a 138 bpm. So, year over year, I'm a minute faster for the same heart rate and 15 pounds lighter. 2 years ago, it was a 15 minute pace. Gotta love it.

Boy, howdy! And you're still making progress. How cool is that?!?

How did you see the results for the 2012 race in Brazos Bend? Every time I click on the link it says the page is no longer available. I wonder if Athlinks would have it...hmmm, I may check that out later.

Nice looking runs lately...looking good already.

Mark B wrote:

ounce wrote:Last year's 10 mile training run was run at a 13:27 pace at a 138 bpm. So, year over year, I'm a minute faster for the same heart rate and 15 pounds lighter. 2 years ago, it was a 15 minute pace. Gotta love it.

Boy, howdy! And you're still making progress. How cool is that?!?

we be movin' on and so far injury free. Now to try to drop another 15 by the end of July. I tried that Fruit Punch Nuun before the run. Nasty tasting, but maybe it did some good. Something to monitor.

Joel H wrote:How did you see the results for the 2012 race in Brazos Bend? Every time I click on the link it says the page is no longer available. I wonder if Athlinks would have it...hmmm, I may check that out later.

Nice looking runs lately...looking good already.

Thanks, Joel. Finding a plan that's working and giving results has been really key. It's like having a Chevy 350 cubic inch engine that's so adaptable that it gets better with each tweak.

As far as the results, it looks like the timing company had their access jerked. It's not on Texas Runner Triathlete News' website, so they never received it back in January.

I was off today and I had enough time to fit in my first hills-on-a-treadmills (hmmm, could be a catchy phrase). I've never done this, but I remember one of people here on the boards saying the Precor routes do well.

I chose hills plan #3 for 40 minutes, Alex.

I ran it at a 12 minute pace and I got my HR up to 82% on a 7% grade. My upper quads started to whine at that point, but I was pleased and/or surprised that maintaining a 12 minute pace. Part of it was running in the A/C, with the occasional gust of cool, low humidity air. Guess I should run faster, wehn I'm exposed to A/C.

Question for the audience. Should I do the hills workouts as faster, but same elapsed time or slower pace (like my 12 minute pace) but longer?

IMHO. stay at the 12 min pace for now as "hills are speedwork in disguise" and do a few more of these workouts before you a) go for a longer hill run at the same pace; b) go for a hill run at a faster pace. Since Houston is really not considered hilly, "hill" runs even on the mill will present themselves as a challenge and a challenge is something we all must work up to and conquer. I'm not going to let you get hurt at this point since you have already come so far.

Michele "1L" Keane wrote:IMHO. stay at the 12 min pace for now as "hills are speedwork in disguise" and do a few more of these workouts before you a) go for a longer hill run at the same pace; b) go for a hill run at a faster pace. Since Houston is really not considered hilly, "hill" runs even on the mill will present themselves as a challenge and a challenge is something we all must work up to and conquer. I'm not going to let you get hurt at this point since you have already come so far.

Thanks for the concern and thoughts, Michele.

*30*

Today was my 9 mile long run, because I couldn't do it the rest of the weekend. The goal for this run was to keep the first half at a 65% HR (130 bpm), then negative split the 2nd half up to 75% HR (150 bpm). 76 degrees with a dewpoint of 74.

8.83 miles, 1:50:54, 12:33 pace, avg HR 138, max HR 158 in mile 7. 12:57 first half pace, 12:09 2nd half pace.

1. 12:38, 124 bpm
   
2. 12:35, 130 bpm
   
3. 12:58, 131 bpm
   
4. 13:19, 134 bpm
   
5. 12:46, 138 bpm
   
6. 12:19, 144 bpm
   
7. 12:12, 148 bpm
   
8. 12:05, 146 bpm
   
9. 12:03 pace, 147 bpm
   

Am please with the run. I was getting a bit tired and slowed during the 8th mile (even though it doesn't show in the time), as my HR slowed to 140, but once I heard the beep for finishing the 8th mile, I sped up for the end of the run. I could've ran the last eight-tenths faster, but was trying to keep the HR at 150 max. Things are going well, I believe. Nothing hurts.

I agree with Michele, keep it at 12 min pace for now, same reasons/explanation she gave.

Joel H wrote:I agree with Michele, keep it at 12 min pace for now, same reasons/explanation she gave.

Much obliged. Still in the learning curve. Shame I couldn't run this morning. 74 degrees with a dewpoint of 54. Oh, well.

*30*

I want to recap my runs over the past few months, so I can have one spot to review what I've done. So, it's just figures for the rest of this post.

Race

1. Bellaire Trolley Run 5K, 31Mar, PR, 28:59, 3.13 miles, 9:15 pace, 168 bpm
   
2. LP Run, 18Apr, 3.41 m, 33:21, 9:47 pace, 158 bpm
   

Power in Motion - Feb to May

1. 29Feb, 1.98 m, 21:47, 10:59 pace, 146 bpm
   
2. 7Mar, 2.78 m, 30:38, 11:01 pace, 152 bpm
   
3. 14Mar, 2.89 m, 29:11, 10:05 pace, 158 bpm
   
4. 28Mar, 3.41 m, 35:48, 10:29 pace, 152 bpm
   
5. 4Apr, 3.69 m, 39:09, 10:37 pace, 154 bpm
   
6. 11Apr, 3.37 m, 36:06, 10:42 pace, 154 bpm
   
7. 25Apr, 4.55 m, 54:01, 11:52 pace, 156 bpm
   

3 -6 miles

1. 23Jan, 4.02 miles, 45:36, 11:21 pace, 149 bpm
   
2. 27Jan, 5.76 miles, 1:05:37, 11:22 pace, 145 bpm
   
3. 8Feb, 4.01 miles, 52:25, 13:04 pace, 133 bpm
   
4. 15Feb, 4 m, 44:53, 11:12 pace, 143 bpm
   
5. 17Feb, 5.04 m, 1:01:49, 12:16 pace, 135 bpm
   
6. 21Feb, 4.01 m, 48:16, 12:01 pace, 130 bpm
   
7. 27Feb, 6.02 m, 1:13:53, 12:16 pace, 141 bpm
   
8. 29Feb, 4.01 m, 50:49 12:40 pace, 138 bpm
   
9. 6Mar, 3.99 m, 45:27, 11:23 pace, 137 bpm
   
10. 19Mar, 4 m, 41:51, 10:27 pace, 147 bpm
    
11. 3Apr, 3.55 m, 47:29, 13:22 pace, 125 bpm
    
12. 16Apr, 4.03 m, 47:21, 11:45 pace, 133 bpm
    
13. 18May, 3.19 m, 41:41, 13:05 pace, 122 bpm
    
14. 24May, 4.23 m, 48:23, 11:26 pace, 146 bpm
    

6.66~ miles

1. 2Mar, 6.7 m, 1:26:46, 12:56 pace, 135 bpm
   
2. 5Mar, 7 m, 1:26:48, 12:24 pace, 130 bpm
   
3. 27Mar, 6.69 m, 1:19:01, 11:48 pace, 131 bpm
   
4. 1Apr, 6.7 m, 1:23:29, 12:28 pace, 136 bpm
   
5. 23Apr, 6.68 m, 1:20:17, 12 pace, 132 bpm
   
6. 4May, 6.7 m, 1:27:00, 12:58 pace, 139 bpm
   
7. 7May, 6.7 m, 1:23:17, 12:25 pace, 143 bpm
   
8. 15May, 6.7 m, 1:25:57, 12:50 pace, 127 bpm
   
9. 20May, 6.62 m, 1:20:04, 13:27 pace, 139 bpm
   
10. 28May, 6.7 m, 1:26:26, 12:54 pace, 138 bpm
    

8 miles

1. 20Jan, 8.06 m, 1:49:26, 13:35 pace, 129 bpm
   
2. 31Jan, 8.07 m, 1:38:49, 12:14 pace, 142 bpm
   
3. 3Feb, 8.09 m, 1:38:43, 12:11 pace, 142 bpm
   
4. 7Feb, 8.03 m, 1:35:36, 11:54 pace, 143 bpm
   
5. 13Feb, 8.08 m, 1:40:17, 12:25 pace, 141 bpm
   
6. 16Feb, 8.09 m, 1:40:48, 12:27 pace, 135 bpm
   
7. 20Feb, 8.10 m, 1:39:59, 12:20 pace, 132 bpm
   
8. 2Apr, 8.16 m, 1:54:52, 14:03 pace, 123 bpm
   
9. 9Apr, 8.08 m, 1:44:05, 12:52 pace, 126 bpm
   
10. 18Apr, 8.11 m, 1:44:05, 12:50 pace, 121 bpm
    
11. 30Apr, 8.11 m, 1:45:54, 13:03 pace, 135 bpm
    

8-10 miles

1. 11Apr, 8.82 m, 1:47:47, 12:12 pace, 135 bpm
   
2. 25Apr, 8.81 m, 1:44:50, 11:53 pace, 142 bpm
   
3. 9May, 8.79 m, 1:49:47, 12:29 pace, 129 bpm
   
4. 14May, 8.81 m, 1:45:01, 11:54 pace, 136 bpm
   
5. 25May, 10 m, 2:04:48, 12:28 pace, 137 bpm
   
6. 31May, 8.83 m, 1:50:54, 12:33 pace, 138 bpm
   

> 10 miles

1. 23Feb, 11.84 m, 2:35:47, 13:09 pace, 133 bpm
   
2. 8Mar, 11.64 m, 2:31:31, 13:01 pace, 139 bpm
   
3. 21Mar, 14.13 m, 3:00:24, 12:46 pace, 133 bpm
   
4. 14Apr, 12 m, 2:37:20, 13:06 pace, 123 bpm
   
5. 28Apr, 14 m, 2:57:57, 12:42 pace, 141 bpm
   
6. 2May, 12.82 m, 2:55:55, 13:43 pace, 130 bpm
   
7. 15May, 11.75 m, 2:37:56, 13:26 pace, 131 bpm
   

end

First off, I'll just add a +1 to Michele's post. Steady progress and incremental gains are the way to go. The goal is to get there intact.

Second, interesting numbers. What do you devine from them? I see improvements, though your low carb experiment has pretty seriously thrown off your numbers lately. I think it's going to be worth it, though.