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35, 5, and 2

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Re: 35, 5, and 2

Post  Liz R on Tue Feb 28, 2012 4:47 pm

Interesting race choices. Is the Texas Marathon Challenge through Roger Soler Sports or somewhere else? If you run Dallas/Houston/Austin you get a jacket from some other outfit.

I hear you about losing weight while running a lot. I can't diet while training for something. I can lose weight by being very active, but it makes diet control much harder.

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Re: 35, 5, and 2

Post  ounce on Tue Feb 28, 2012 6:30 pm

Hey Liz! Glad you're making more of a presence over here.

Yes, TMC is through Roger Soler. I did it back in '06-'07. The choices are more for available weekends and when they fall around Houston. Odessa was the only one in October I could fit in my schedule. Maybe a cold front will blow through on the day before the race. I don't look forward to doing 20 mile runs in August.

Hopefully, I can stay together. How's your swimming doing?
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Re: 35, 5, and 2

Post  Liz R on Wed Feb 29, 2012 2:54 pm

Yikes! Yeah, I think December is as early as I want to run long in Texas.

Swimming is good. I am running a little and cycling only indoors on the trainer---I am the Michael M of cycling.

Trying to keep up with you all better now that things have settled down here some.

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Re: 35, 5, and 2

Post  ounce on Wed Feb 29, 2012 11:07 pm

Good, Liz. keep at it.

Today was a trifecta of activity. First, this morning, was a 4 mile run somewhere between 65-70%. Weather was 70 degrees and I seem to be acclimating to humid temperatures today as the run wasn't as bad as one a couple of days ago.

4.10 miles, 50:49, avg HR 138, max 163, first half 12:51, 2nd half 12:29, avg 12:40. I also wanted to see if I could do a negative split on this run. Last fall, all of my long runs, except one, were done at marathon pace and with negative splits.


  1. 12:53, 139 bpm
  2. 12:49, 135 bpm
  3. 12:38, 135 bpm
  4. 12:21, 142 bpm

It was a good run. Next CrossFit.

Strength

Front Squat3 sets of 8 at 55 lbs

1 Arm Kettlebell Swings 3 sets of 10 R/L with a 26 lb KB

Foam Roll Quads

Conditioning


  1. 300 Single unders
  2. 40 Sit ups
  3. 300m Farmers Carry with 35 lb KB
  4. 40 Sit Ups
  5. 300 Single unders

Then, this evening was the first week of Power in Motion, a 10 week running clinic. We had a 2 mile time trial to break up 48 of the "I'm running 10 miles a week or more" into 4 groups. Last Fall, I was in the slowest of the 4 groups. Tonight, I moved up a group by running 2 miles at a 10:59 pace at 75% bpmax.

Our group has four volunteer coaches, one of whom is Sabra Harvey, the 2009 USA Masters 5K champion at 19:31. She's 62.

For what's happened today, I'm doing fine.
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Re: 35, 5, and 2

Post  Peg Coover on Thu Mar 01, 2012 8:59 am

That's a heck of a trifecta day! A running clinic/club/group would be fun and inspiring I think. Especially with the time trials and moving up in groups!

I don't know much about the Paleo, except Ken Mello did it and also had success. I always wondered how anyone could run on that diet, but it makes sense if you are adding rice. I don't think I will ever try it, which is why I will always probably want to lose 5 pounds and always wonder why I can't get any faster too! I wish you luck!!
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Re: 35, 5, and 2

Post  ounce on Thu Mar 01, 2012 4:51 pm

Peg, thanks for stopping by. It's really not that difficult, if you're sort of eating right to begin with. If you don't like vegetables and really put a whole lot of sauces or ranch dressing on things, then you might have a problem. Well, you would have a problem because shaking that addiction could be interesting.

Last year, I was running low-teen mileage and doing CrossFit and didn't have any cramp issues from lack of 'endurance' carbs. This year, I'm in the mid-20's and it's somewhat of an issue. But I've gotten to where I can eat pasta plain, plus I also eat the white rice.

**

This morning, I just did CrossFit because I figured I'd done enough running on Wednesday. Here was the activities for the day.

Strength

3 sets of 3 cleans and 3 jerks

Front Rack Stretch

Conditioning

400 m Sprint

Rest 30 secs

40 Wall Ball Shots with a 10 lb wall ball

Rest 30 secs

5 Burpees for every break of the wall ball shots

The wall ball shots weren't too bad with the 10 pounder, but I wanted to make sure I did all 40 together, so I wouldn't do any burpees. Success! cheers

Y'all be good.
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Re: 35, 5, and 2

Post  ounce on Fri Mar 02, 2012 10:51 am

I can report that I am well on my way to acclimatizing myself to the warmer morning temperatures just when a cold front arrives this evening resetting temperatures back to 'seasonal' figures of lows in the 40's, instead of 70 degrees.

Today, I did a 6.7 mile run because I was feeling a bit tired overall, so I didn't do the 8 miles I had been doing. I wanted the effort to be 'easy' meaning 65-67% of hrmax. The HR strap was still screwing up in the first mile and a half, but it settled down after wetting the strap, then a half mile later, wetting my chest. The HR on the first two miles are not accurate and should be in the area of the rest of the miles.

temperature was 70 degrees, breezy, 6.7 miles 1:26:46, 135 average hr (I think it's probably more like 132 or 133). I was running into a head wind and up pops "Against the Wind" by Bob Seger on my Shuffle. Sometimes, weird things happen at 2:30 in the morning.


  1. 13:10, 137 bpm
  2. 12:58, 139 bpm
  3. 13:01, 132 bpm
  4. 12:58, 133 bpm
  5. 12:46, 133 bpm
  6. 12:49, 135 bpm
  7. 12:52 (pace for 0.7 miles), 135 bpm

Then, I relaxed for a few minutes before heading over for CrossFit. Today's strength and WOD was:

Strength


  1. Bent Over 3 sets of 10 at 45 pounds.
  2. Hand Stand Push Ups 3 sets of 3 to 5. I can't do that, so I tried to put my feet on a 18" box and do it that way.
  3. Lacrosse Ball Shoulders. A Lacrosse ball is GREAT for spot treating specific muscles.

WOD

3 Rounds of:


  1. 25 Box Jumps on a 16" box
  2. 10 Hanging Toes to Bar. I can only do Knees to Waist and hold for a second.

This week I did CrossFit 3 times and I am very pleased I could do it. I very much like that CrossFit is scaled, so I'm getting the same benefit with the heaviest weight I can handle as someone who can lift more.

I'm resting for the weekend, except maybe some core work at home and some jump rope. But no running. I'm really pleased the running seems to be back on track, after adapting to the humid morning weather. I'm also looking forward to running on Monday morning, when the temperatures should be 25 degrees cooler than this morning.

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Re: 35, 5, and 2

Post  KathyK on Fri Mar 02, 2012 12:12 pm

You run at 2:30 in the morning? Did I read that right? goodness.
I had 'Against the Wind' come on when running against the wind, up a hill. Made me smile. But it wasn't 2:30 in the morning.

Enjoy the weekend of rest!
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Re: 35, 5, and 2

Post  ounce on Fri Mar 02, 2012 3:01 pm

KathyK wrote:You run at 2:30 in the morning? Did I read that right? goodness.
I had 'Against the Wind' come on when running against the wind, up a hill. Made me smile. But it wasn't 2:30 in the morning.

Enjoy the weekend of rest!

Yes, ma'am. I wanted to get the run in before CrossFit, which is at 5. Since I was going to sleep in tomorrow, I figured I could get up a little earlier to run a little farther.
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Re: 35, 5, and 2

Post  Mark B on Fri Mar 02, 2012 3:51 pm

Holy crap! Running at 2:30? Cross-fit at 5?

A.M.?!?

What sort of shift do you work, anyway?
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Re: 35, 5, and 2

Post  ounce on Fri Mar 02, 2012 6:45 pm

I get to work at 7:30 on CrossFit days, 7-7:15 when I don't. I've been running in the wee hours of the morning for 7 years or so. Traffic is almost non-existent so I'm not dodging cars, I'm not trying to run after work when I'm tired, and I get to bed between 8 and 9 at night, depending on when the first thing to do is.

I try to schedule long runs on the Friday that I don't work, so I don't have to start a 20 mile run at 12:30 in the morning. Yes, 12:30 a.m. There are more cars at that time because people are leaving the bars on a Thursday night. Monday mornings have the least traffic.

This training cycle, I will be running more in the daylight for the sun acclimation. I think that was why my HR jumped 20 beats at Houston, when the sun came out.
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Re: 35, 5, and 2

Post  Mark B on Fri Mar 02, 2012 10:28 pm

ounce wrote:This training cycle, I will be running more in the daylight for the sun acclimation. I think that was why my HR jumped 20 beats at Houston, when the sun came out.

Yeah, sparkling will do that to you.

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Re: 35, 5, and 2

Post  Reina on Sat Mar 03, 2012 9:36 pm

Your training sounds like it is going really well! I love that you broke in to a faster group with your 2 mile run under an 11min pace! And I thought I was crazy with my 4:30am runs ... apparently I'm really just a slacker! (Although I did do 11.5 miles running followed by 25 miles biking today ...)

Keep up the great work!

--Reina
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Re: 35, 5, and 2

Post  ounce on Sat Mar 03, 2012 11:56 pm

Reina wrote:Your training sounds like it is going really well! I love that you broke in to a faster group with your 2 mile run under an 11min pace! And I thought I was crazy with my 4:30am runs ... apparently I'm really just a slacker! (Although I did do 11.5 miles running followed by 25 miles biking today ...)

Keep up the great work!

--Reina

Much obliged, Reina. Doing a brick today and 20 last week. Slacker? Uh, yeah, right. Rolling Eyes
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Re: 35, 5, and 2

Post  KathyK on Mon Mar 05, 2012 12:52 pm

I'm still shaking my head at wee hours of the morning running that you do. You're headed out the door about the time I roll over, check the clock, re-snuggle next to hubby and sigh, happy that I can sleep for a couple more hours. But it certainly seems to work for you!
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Re: 35, 5, and 2

Post  ounce on Mon Mar 05, 2012 1:33 pm

KathyK wrote:I'm still shaking my head at wee hours of the morning running that you do. You're headed out the door about the time I roll over, check the clock, re-snuggle next to hubby and sigh, happy that I can sleep for a couple more hours. But it certainly seems to work for you!

Well, Kathy, you just have to get the miles in when it fits in your schedule. I can say that since I got faster, last summer, I do get to sleep in a little bit more or just mosey to get dressed instead of being focused. It's nice to be faster!
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Re: 35, 5, and 2

Post  ounce on Mon Mar 05, 2012 9:47 pm

I ran 8 miles, this morning, but the 305 was full on laps, so it only recorded up to 7 miles. It shows the intent and results. It was 49 degrees which was the coolest morning of this blog. February 20 was 50 degrees. It shows what cool temperatures can do for speed. I purchased some aloe vera lotion and applied it to my cantankerous strap.

7 miles, 1:26:48, 130 average bpm, max of 145 bpm


  1. 11:54, 127 bpm
  2. 12:06, 132 bpm
  3. 12:35, 132 bpm
  4. 12:37, 133 bpm
  5. 12:33, 127 bpm
  6. 12:30, 130 bpm
  7. 12:30, 131 bpm

These temperatures should be here in the morning, then rain later in the week & lows in the 60's. I'll be wishing for these in July.
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Re: 35, 5, and 2

Post  ounce on Tue Mar 06, 2012 10:50 pm

Could only run 4 miles this morning because I went to CrossFit afterwards and I didn't want to get up too early. So, I pushed it a little, partly because it was cool (58 degrees) and to see what would happen as far as time and pulse. Here be the numbers.

58 degrees, 3.99 miles, 45:27, 11:23 pace, avg HR of 137, max HR of 153 in the 3rd mile, first half 11:24 & second half was 11:22.


  1. 11:22, 129 bpm
  2. 11:25, 133 bpm
  3. 11:21, 142 bpm
  4. 11:17, 145 bpm

Um, the run went well. I wanted to get back into the mindset of performing negative splits on every run because I think it gives me a mental toughness and sharpens a competitiveness in me.
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Re: 35, 5, and 2

Post  KathyK on Wed Mar 07, 2012 11:04 am

I like to try to do negative splits when I run, too. Partly, I think, because it takes me a while to get all of my parts working together as they should. Neutral But also, like you, I like that I push myself at the end, I think it will help in races.
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Re: 35, 5, and 2

Post  ounce on Wed Mar 07, 2012 11:49 pm

Yes, Kathy, I've become a doer of negative splits. It also keeps my mind from saying, "Argh, 4 more miles."

This morning I did CrossFit aand ran at Power in Motion, this evening. The workout was actually pretty satisfying by doing one thing I hadn't done before (40 sledge hammers hits on a big tire). Here's the workout

Skill Work

Push Jerk

Conditioning


  1. 40 Sledge Hammers
  2. 400 m Run
  3. 30 Push Jerks
  4. 300 m Run
  5. 20 Lateral Burpees
  6. 200 m run
  7. 10 OH Squats
  8. 100 m run

And the run, this evening, was your basic indian line on the 3 mile crushed granite running trail at Memorial Park. Our group is the 3rd fastest of 4 groups. I enjoyed every bit of it. Here are the splits.

2.78 miles, 30:38, avg 11:01 pace, 152 avg bpm, 169 max hr.


  1. 10:40, 149 bpm
  2. 11:16, 151 bpm
  3. 11:10 pace, 157 bpm

As a group, we went out too fast on the first mile, so we worked on throttling back the speed for the sake of the group.

Thanks for stopping by and please fill out a survey card before you leave.



Sunday will be the start of Daylight Savings Time, so it'll be light for next Wednesday's class.
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Re: 35, 5, and 2

Post  Mark B on Thu Mar 08, 2012 12:39 am

ounce wrote:It also keeps my mind from saying, "Argh, 4 more miles."

Oh, I don't know. I think you'd make a good pirate. pirat

Nice job on the run.

And I would say that your report is...

Apocalyptically bad Mediocre Normal Surprisingly good Totally freakin' awesome
XX
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Re: 35, 5, and 2

Post  KathyK on Thu Mar 08, 2012 9:54 am

Mark B wrote:
ounce wrote:It also keeps my mind from saying, "Argh, 4 more miles."

Oh, I don't know. I think you'd make a good pirate. pirat

Nice job on the run.

And I would say that your report is...

Apocalyptically bad Mediocre Normal Surprisingly good Totally freakin' awesome
XX
Gosh, Mark got really fancy in his reply...a table and all...
But I have to say I agree with him!
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Re: 35, 5, and 2

Post  ounce on Thu Mar 08, 2012 3:48 pm

KathyK wrote:
Mark B wrote:
ounce wrote:It also keeps my mind from saying, "Argh, 4 more miles."

Oh, I don't know. I think you'd make a good pirate. pirat

Nice job on the run.

And I would say that your report is...

Apocalyptically bad Mediocre Normal Surprisingly good Totally freakin' awesome
XX
Gosh, Mark got really fancy in his reply...a table and all...
But I have to say I agree with him!

Y'all need a random drug screening. Cup, please! And thanks. I'd like to be running more in the 11's, but I guess that'll come.

No running this morning, but I plan on running tonight about 10-12 miles as long as it isn't raining when I start out. It's supposed to be raining cats and dogs tomorrow and Saturday. I did, nowever, do CrossFit this morning. Dead lifts were on the schedule and I love dead lifts.

Strength

Deadlift sets of 5 with 185 pounds.

Pistols sets of 5

Roll out Piriformis.

Conditioning

AMRAP in 4 minutes

Thrusters - did 20 with 65 pound bar. Jeez, that was tough.



Running report either tonight or in the morning. I'll not be running from Friday until Wednesday due to being off. Do come back and see us.
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Re: 35, 5, and 2

Post  ounce on Sat Mar 10, 2012 10:09 pm

I rarely run in the evenings. Because it's on non-fresh legs, it's after work, and I'll have to dodge more traffic. I did run on Thursday evening, in spite of doing dead lifts that morning, because the weather was supposed to be rainy in the overnight hours and for the whole weekend. So, you do what you've got to do. And it gave me the opportunity to re-assess running in the evening.

The running objective of the 12 mile run was two fold. Firstly to run a negative split and lastly to run the first half at 65% (130 bpm). I accomplished the first goal and pretty much accomplished the second goal (66%).

The last 4 miles of what ended up to be 11.64 miles was challenging. I was pleased that I went into a frame of mind of singular focus to complete the distance, aside from watching out for traffic. My mind tripped into the same mindset that I did for the last four miles of the Houston marathon in January, i.e. zoning everyone and everything out (except for traffic), watching the pace on my FR305, and picking faster paced song on my Shuffle. Really nice to know it's an automatic setting. I never had the notion that I wasn't going to finish.

Two weeks ago, I ran 11.84 miles in 2:35 or a 13:09 pace on what was fresh, but 'underpowered' legs, and an average HR of 133. First half at 13:04 and the second half at 13:14. The temperature was 70 degrees.

Thursday eveing, I ran 11.64 miles in 2:31:31, a 13:01 pace, avg HR of 139 with a max of 159 in the last mile. First half was at 13:06 and the second half was at 12:56. During the first half, I was faced with throttling back my pace because my HR was 136-140 a bunch. It didn't seem like I was going that fast, but the HR wasn't lying either. Below are the splits.


  1. 12:20, 125 bpm
  2. 12:33, 132 bpm
  3. 12:59, 136 bpm
  4. 13:24, 137 bpm
  5. 13:44, 133 bpm (was doing some 127 bpm stretches in mile 5 and 6)
  6. 13:40, 133 bpm
  7. 13:03, 138 bpm
  8. 12:57, 141 bpm
  9. 12:52, 144 bpm
  10. 12:57, 148 bpm
  11. 12:53, 151 bpm
  12. 12:39 (pace), 154 bpm

Thanks for your time.
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Re: 35, 5, and 2

Post  Mark B on Sat Mar 10, 2012 10:29 pm

Nice job on the negative split, Ounce.

And no cup is needed. You're making good progress, even if you're not arrived at your destination.
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