35, 5, and 2

A cold front is moving through tonight that will drop temps from 65 to 40 with a 10-20 mph north wind.  So, I made the rare decision to run Michele's 10 mile pace workout tonight.

The workout is 1 warmup mile, 2 miles at MP - 30 to 45 seconds, 1 mile at MP + 1 minute, 2 miles at MP - 30 to 45 seconds, 1 mile at MP + 1 minute, 2 miles at MP - 30 to 45 seconds, and 1 mile at MP + 1 minute.

It was 60 degrees with little to no wind and a dewpoint of 42 degrees.  This is the 3rd time I have done this particular workout.

The first one was on December 13
10 miles, 2:02:09, 12:11 pace, 147 avg HR, 170 max HR12:52, 132 bpm, warmup Bold face average 11:33/mile, 154 avg bpm
1.       12:52, 132 bpm warmup
2.       11:13, 155 bpm, 170 max
3.       11:30, 155 bpm, 168 max
4.       12:37, 148 bpm, 166 max
5.       11:24, 153 bpm, 163 max
6.       12:02, 152 bpm, 159 max (I was holding a HR pace, as I thought that'd give me the right time pace )
7.       13:22, 137 bpm, 154 max
8.       11:23, 155 bpm, 166 max (I thought a 160 would hold the proper pace)
9.       11:48, 156 bpm, 162 max
10.   13:41, 133 bpm, 154 max cooldown


The second was on December 19
9.67 miles, 1:58:41, 12:16 pace, 147 avg HR, 169 max HR, bold face average 11:20/mile, 155 avg bpm

1. 13:44, 128 avg bpm, 143 max bpm
   
2. 10:48, 157 bpm, 164 max
   
3. 10:54, 159 bpm, 169 max
   
4. 13:23, 143 bpm, 166 max
   
5. 11:18, 158 bpm, 163 max
   
6. 11:43, 155 bpm, 163 max
   
7. 14:06, 135 bpm, 156 max
   
8. 11:16, 151 bpm, 160 max
   
9. 11:58, 151 bpm, 157 max
   
10. 14:10 pace, 135 bpm, 152 max
    

For tonight's run, I separated each cycle  into 7 different events on my Garmin, in order for me to know how each event scores.  Bold faced average is 11:22/mile @ 153 bpm average.

1. 13:03, 142 bpm
   
2. 11:31, 147 bpm
   
3. 11:05, 153 bpm
   
4. 13:00, 141 bpm
   
5. 11:24, 152 bpm
   
6. 11:18, 153 bpm
   
7. 12:57, 142 bpm
   
8. 11:30, 155 bpm
   
9. 11:21, 157 bpm
   
10. 12:57, 145 bpm
    
    

The strategy on THIS run was to aim for the pace and let the HR be what it is.  Overall, the run felt really good.  It was my first run since Christmas day.  I wore the red 'n black Kinvaras and they did my feet well, although I was having some shin splint type pain on the left tibia, midway up on the lateral side up until mile 3.  The red 'n blacks have the inside track for being worn on January 19.

Taper week 1 of 3
This morning, I woke up a little more tired than usual, since I actually ran last night.  Also had a blood ketone level of 0.8, which is a nice little number that I hope to protect today, certainly tomorrow.  It was 0.1, yesterday.

Before going to bed, I took 15 mg Meloxicam for any discomfort in my legs.  During the run last night, my hip sockets were barking a bit.  Since I'm wearing a less cushioned shoe, I am to expect that I guess.

Doesn't seem like the beginning of taper madness, but here it is.  Come Thursday + 2 weeks, my pacer will be flying into Houston and I am very much looking forward to Reina's arrival.  It still bums me out that she won't try to PR this not-quite-as-flat-as-Chicago course, but I lost that battle months ago.

Too early to check weather forecasts, but I have the weather/science guy with The Houston Chronicle looking at the weather, when it's appropriate, for the weekend of January 17-19 with the marathon in mind.

The New Years Day run will be 18 miles and I believe, as a result of yesterday's 10 mile Michele run, that I won't try to burn the world with my pace, rather MP + 1 minute.  That should be a good pace for tapering.

Lost the protection, but the chocolate sure was good!  My BK is "Lo", so I've taken corrective action and I hope I'll be able to withstand the temptations at the New Years Eve party.

18 to run, tomorrow morning, and I think I'll run more than half of it in the daylight, but I doubt I'll need my sunglasses.  I might change out to a different lens color because it's supposed to be cloudy tomorrow, as it is today.  The lens change will give me some information as to whether that color would be useful on a race.

Good run Doug. Take it easy on the 18

Michele \"1L" Keane wrote:Good run Doug. Take it easy on the 18

Yes, ma'am, planning on it.

Any objection to me running your 10 mile workout as a 7 mile workout, next week (taper week 2), or just run the 10?  I've heard many times from other people on these boards to 'lessen the miles, but not the intensity' during taper.  And since speedwork is a new animal to me, I need the learning.

I believe the 10 mile run on Monday caused fluid to collect around my ankles.  They don't hurt, but it explains a weight gain.  Next week will probably be my last speedwork session, regardless of distance.

Y'all have a really sweet New Year and a injury-free 2014.

 

Quality during taper is good but quantity should be lessened. I might look to doing a more traditional tempo style run for 6-7 miles with the middle miles at a that pace 30-45 s below MP. Happy New Year and think of me slogging 4 miles in 50 min over packed snow and ice with 4" of cover and 21F. It will make you appreciate a Texas winter.

Michele \"1L" Keane wrote:Quality during taper is good but quantity should be lessened. I might look to doing a more traditional tempo style run for 6-7 miles with the middle miles at a that pace 30-45 s below MP. Happy New Year and think of me slogging 4 miles in 50 min over packed snow and ice with 4" of cover and 21F. It will make you appreciate a Texas winter.  

I shall execute it.  Thanks.

Oh, and I'm very appreciative of a flat, southeast Texas winter.  It's Jerry that has to deal with a messier winter than I will ever have to handle.

Fast forwarding 1 year, mighten you be sweating profusely by coming down here for a marathon with a starting temperature of 40 degrees?

Happy New Year, Ounce... and happy TAPER MADNESS!!!

Enjoy!   

Mark B wrote:Happy New Year, Ounce... and happy TAPER MADNESS!!!

Enjoy!   

Oh, thank you, master of the 1,500 mile marker.  I believe I'll be impervious to TAPER MAAAAAAADNESS, this time.  I just don't have time for it.  Things are in a good place regarding my pacer coming down and I've finished my last double-digit run of this cycle, so I'm really going to do a controlled descent for the rest of the way.

This afternoon, I went to see The Hobbit:  The Desolation of Smaug with all of its 2 hours and 40 minutes of running time.  I enjoyed the movie and had seen the first Hobbit movie.  They had marginally decent special effects, except when it came to Smaug where the special effects were first rate. 

I brought along my TENS unit to do some shock therapy on my calves and I was able to hit 5 of the 6 spots (only 1 spot was necessary), with 30 minutes of therapy each, during the whole movie.  I'll be using the TENS unit every day on as many spots as needed or thought to be needed.

*30*

My BK level was 0.5.

This morning, I had a 18 mile run on the schedule which will also serve as my last long run of this cycle.  On Christmas day, I ran 24 miles, so this is a reduction in mileage that would occur in a taper.  However on New Years Eve, I went over to my church to help put on the New Years Eve party after the service.  I've been doing that for some 15 years or so, but I've never done a long run on the morning after.  So, I was curious to feel what the effect of being on my feet for 4 hours straight, then sleeping for 4 hours, then running 18 miles.

It was 46 degrees with no wind.  So, I put on just 1 long sleeved shirt, my Buff as a head covering, shorts and a pair of gloves.  By mile 12, I had the Buff and gloves off.  The objective was not to burn a trail, but to do GMP + 1 minute or 13/mile.

18 miles, 3:49:36, 12:45 avg pace, 141 avg HR, 158 max HR, 1st half pace 12:50, 2nd half pace 12:40, red 'n black shoes

1. 12:58, 132 bpm
   
2. 12:32, 135 bpm
   
3. 12:39, 134 bpm
   
4. 12:54, 133 bpm
   
5. 12:51, 134 bpm
   
6. 12:37, 142 bpm
   
7. 13:37, 142 bpm (pee break and didn't hit the stop button)
   
8. 12:24, 139 bpm
   
9. 12:56, 141 bpm
   
10. 12:48, 141 bpm
    
11. 12:47, 133 bpm
    
12. 12:48, 141 bpm
    
13. 12:41, 147 bpm
    
14. 12:26, 146 bpm
    
15. 12:48, 149 bpm
    
16. 12:43, 149 bpm
    
17. 12:31, 150 bpm
    
18. 12:25, 152 bpm
    

My quads started getting that worn out feeling about mile 12 and the only issue with my left tibia was an occasional shooting pain lateral to the tibia.  I'm figuring it's the damn break in period on the shoes, because every once in a while the pain would go down to the base of the tibia.  So, being on my feet a lot of the prior night did have an effect on the legs.

During miles 12-16, I could've sworn my times were slowing down because it just felt like I was going slower, but I was still cranking sub-13's and my HR was pretty stable.  Overall, I think it went well.

That puts me at somewhere around 1,500 miles, give or take a thousand.   

Woohoo - nice run, Doug.   Looking forward to the Taper Madness.

Nice run, Doug! And good of you to help out like that.

We saw "Smaug" a couple of days ago. As diehard Tolkien fans, we were left going "Huhh? Whaaa?" more than a few times, but hey... it was still a very entertaining movie. And while Alec might quibble on this point (he'd rather Smaug have more of the head of a European Drake), I thought they did a great job designing a dragon.

Mark B wrote:Nice run, Doug! And good of you to help out like that.

We saw "Smaug" a couple of days ago. As diehard Tolkien fans, we were left going "Huhh? Whaaa?" more than a few times, but hey... it was still a very entertaining movie. And while Alec might quibble on this point (he'd rather Smaug have more of the head of a European Drake), I thought they did a great job designing a dragon.

Thanks, I'm really look forward to the race.

I've never read any of the books.  I just wait for the movies.     I played Everquest in the early 2000's, so I knew about hobbits, high elves, orcs, ogres, and rangers.  As a matter of fact, "Ounce" was the name of my main toon in EQ.

*30*

I clocked in some great sleep, last night, and I sure needed it.  It's probably the best thing about TAPER MADNESS, catching up on sleep.

My BK level rose from 0.5 to 0.8, this morning.  I brought my TENS unit to work, so I can use it from time to time.  It'll be a blustery Friday morning and I'll do probably from 5-7 miles.  Monday will be a tempo run of 6-7 miles, with the middle 2 miles at MP - 30 to 45 seconds.

I still am mulling over in my mind on whether to wear the 100-150 mile orange Kinvaras or the 32 mile red 'n black Kinvaras for the race.

I'd wear whatever shoes are broken in and will not arise in those leg issue - and 100-150 miles is not too much.

Alright.  Thanks, Michele.  I now remember that Mark believes similarly.

I'll pull them out and tweak the shoe lacing on the left shoe, so as to not cause pressure on the spot on top of the foot.  I'll run in them tomorrow and for the rest of the taper period.

I have excess swelling in my right foot, ankle and lower leg plus a smaller amount in my left ankle.  If it doesn't resolve itself by Monday, I would probably delay the tempo run until it does resolve or next Wednesday, whichever comes first.  I believe it to be as a result of wearing not as soft shoes.

Seems like a good evening for an epsom salt soaking.

Make sure you start hydrating - sometimes swelling results because of that as well.

Michele \"1L" Keane wrote:I'd wear whatever shoes are broken in and will not arise in those leg issue - and 100-150 miles is not too much.

Yes, yes, yes! What Michele said. On the hydration front, too.

Now you can continue on that Taper Madness thread.

Mark B wrote:

Michele \"1L" Keane wrote:I'd wear whatever shoes are broken in and will not arise in those leg issue - and 100-150 miles is not too much.

Yes, yes, yes! What Michele said. On the hydration front, too.

I'm sold. 

The swelling was down by more than half, this morning, on the right ankle.  I've looked at the runs of the past couple of weeks and have developed a working hypothesis of most of the runs were either long or pace and the extra pounding of distance or increased 'speed' is causing the swelling coupled with less sponginess in the shoes.

Jerry wrote:Now you can continue on that Taper Madness thread.

Alright.  It's a deal.  I wish I could have access to Lisa's Taper Madness for the '07 Chicago.

My BK level lowered to 0.2, this morning.  My weight has increased about 5 pounds, as well.  I noticed my pants fit a little tighter and the scale confirmed it.  I'm not too concerned about it, due to the holidays and this edema reported earlier.

Next week's weather is supposed to be cold by Houston standards (25-27 on Monday and Tuesday morning) with even Galveston predicted to be in a hard freeze on Tuesday, I believe.

I didn't run this morning because I had a non-emergent issue arise late in the evening that had to be handled.  Good thing it happened during the taper period.

I think I'll run about 2-3 times, next week, in some single digit easy runs to make sure the body is still race-ready.  One time, I'll do the 6-7 mile tempo run that Michele suggested.  I want to see if the swelling occurs.

Checking on my tootsies, my right foot has finally started that tapering look from the ankle bones rearward to the Achilles and there's not near as much swelling below the right, medial ankle bone. 

Are y'all comfortable with me doing 7 easy on Monday, Michele's 7 on Tuesday and 9 easy on Thursday for a total of 23 miles for the week?  I believe I'll describe 'easy' as a canter.

Y'all have a warm weekend.

Looking good, Ounce. I can see you're having a lot of fun in the Taper Madness thread. Finally, it's your turn!

And easing back is exactly right. Taper is about recovery. Maintain pace, lower mileage.

Good idea, also to do at least one slightly faster run, as long as it's no closer than about 10 days pre-race. Just to keep you from freaking out quite so much about losing every iota of speed you've developed over the past few months.

Yeah, it's been really fun.  Trying to type as a frenzied person ain't easy.  I do have a trick up my sleeve for that, though.  But I have to keep it up for 2 more weeks.  Is there anyone on the boards doing Goofy, this year?  I could suck them in somehow to the conversation, whether they join in the thread or not.

That shoe issue of mine sure has been the red-headed stepchild of this cycle.  I'm not concerned about the swelling, as time will take care of that and that it's not impairing my running, plus it's been a post-run phenomenon. 

Planning out Reina's arrival has totally wiped out anything regarding taper madness.  On race day, I just might be that frenetic person on the other thread.  She'll have to throttle me back, some.  But that's a pacer's job, too.

Thanks.

Continued progress on the edema front.  When I press my finger on both ankle bones, there is no dimple impression, like there was yesterday.

Further, yesterday afternoon both calves measured 1 inch larger than this evening.  I've also lost about 2 pounds, since this morning.

So, this edema is a bit significant, it sounds. Do you know what caused it?

Mark B wrote:So, this edema is a bit significant, it sounds. Do you know what caused it?

I think it's a combination of electrolyte imbalance (sodium and potassium will be in balance even if one is low or high, which requires a shift in water presence in the body), possibly some dehydration, and the pounding at pace or long distances.

Since this is not summertime, I haven't been needing to drink as much.  I haven't been as diligent with taking the 2 grams of salt daily.  And I had that one week when I ran long and did two pace runs.  Maybe the perfect storm?

Just now, I'm noticing the veins in my forearms are popping through more than a couple of days before.

That's my thoughts, anyway.