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A Numbers Game

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A Numbers Game

Post  EugeneGreenie on Sat Jul 14, 2012 3:39 pm

Well, here we are.

It's is interesting to me how much thought I had to give to whether I have the energy to do another blog. I hope that I will be able to put effort into maintaining this one Smile.

THE GOAL

As some of you may have read, the next BIG run on my books is the Humboldt County marathon on Oct 21. This coincides almost to the day with my 52nd birthday. The GOAL is to run it at a sub nine pace. I don't care if it is 8:59.59 per mile, but it hopefully will not be 9:00 per mile. This is arbitrary. Why do I have this goal, you ask. My answer is because I think I should be able to run at that pace. That's all.

I've signed up for some other races between now and then: two half marathons and a couple of 5K and 10K...to gauge fitness and for the fun of it.

THE TRAINING


In order to achieve this goal, I have started the 18 week/55 mile plan out of Pete Pfitzinger's book "Advanced Marathoning." I used this plan for Boston and ran a PR of 3:57, which is 9:03s. I hope that by using the same plan, and because my base fitness is high, I can shave off the necessary 2 minutes to get to 3:55, sub-nine pace. I am altering the plan by getting my base mileage up to 50 earlier that in the book, extending a couple of long runs so that I have more 18+ milers, and making sure that my easy and long runs are really at recovery pace.

TOOLS

I am incredibly extrinsically motivated. I know that about myself. I am a gold star on a calendar girl to the max. So when I tried the new Nike+ GPS watch at a fun run during the Olympic trials--yes, I live in Track Town, and yes, it is the only place to be (besides London), right now--I thought I had died and gone to heaven! My Garmin is great, but the Nike+ watch is so cool!!! I love all the little props you get for running a certain distance or time...and the web interface is just plain fun. I love the little guy who jumps up and down every time I reach a milestone, and all the trophies that are stacking up on my virtual shelf. I have never had so much FUN using a piece of technology before Smile. I know that "real runners" poopoo this watch, but I can't figure out why. It paired with my heart rate monitor and the web site without a glitch, seems to be pretty accurate, and it is just cool! AND, it makes me want to run so that I can get back home and see the little guy jump up and down some more. That's what I mean about the extrinsic motivation Smile

Add a new set of bright yellow LunarGlides and I am the woman about town Razz. Meaning that at 6 foot tall, wearing shoes that look like tennis balls on my feet, I am not hard to miss. Laughing

So, I will post my progress here, but you can also track me on twitter, username EugeneGreenie, of course.

WEEK 15

I am finishing week 15 of the Pfitz plan. Today I ran my 15 miler, which you can view here http://go.nike.com/07nblv8f. It felt fabulous to run that far! I did 2.5 miles of warm up, and then 10 miles at a little over marathon pace, with a quick pottie break and water stop. The goal was to see what a comfortable heart rate is. My number seems to be 145. I could run 9 minute miles at this pace. To finish, I headed up and over Pre's Rock to see what I could get my HR up to without feeling really uncomfortable. It hit about 157 before the hill stopped and I coasted down the other side.

With a recovery run tomorrow, I think I will have hit 48 for the week. The goal is to be at around 50 before I start working on speed....

GLAD TO BE BACK!

It is so good to be back on these boards. Cheers to all of us for finding a way to do what we love!

Eugene Greenie<---mmmm...Choc milk and Humble Bagel post run...heaven!
On Twitter @EugeneGreenie
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Re: A Numbers Game

Post  Mark B on Sat Jul 14, 2012 10:53 pm

Nice plan, cool toy and great run!

It's nice to see you back blogging again. I think you can whittle those extra seconds off with this approach.
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Re: A Numbers Game

Post  EugeneGreenie on Tue Jul 17, 2012 12:38 am

Thanks Mark!

As I wrote in the weekly wrap up, I was amazed to see that I finished the week at 50 miles. It certainly did not feel like it. Perhaps it is because with a focus of just completing the miles and being ready to run again the next day, I am not stressing out about the minutiae of the run. Well, actually I am studying every moment of it, but I do that after I return and upload it to the web site. It's a blast! Smile

This week I plan to take a rest day on Wednesday so that I can help at the All-Comer meet at Hayward Field. Wednesday is kids' night, and they need folks to assist with registrations and the sprints. I think it'll be fun!

Then this weekend I plan to run the Coburg Half Marathon as a baseline race. If I can run about the same speed as I did it in May (1:48) I know that I will be on target for a good series. If not, I will just chalk it up as mileage.

Tonight was an easy run with a friend on Amazon and Rexius. 5.5 miles. I realized that the LunarGlides are a little TOO Squishy on trails...they are better road shoes.

Tomorrow is a new day, and another chance to get out and run. I am spoiled.

EugeneGreenie<--peaches, anyone?
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Re: A Numbers Game

Post  Chris M on Tue Jul 17, 2012 9:44 am

1:48? You've run a half marathon at 8:15 pace and/or think you can do that soon and you are worried about 8:59 for the marathon? Have no worries! With the kind of mileage you are doing, you should be golden at something very comfortably in the 8:XX range for 26.2 in October if you have that kind of half marathon speed.
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Re: A Numbers Game

Post  EugeneGreenie on Tue Jul 17, 2012 11:56 pm

C.R.A.Z.Y.

Well that was a confidence booster! A nice fartlek on the bike path. Some faster, some slower, some shorter, some longer. Total 9 miles at 8:30 pace. It's fun to have the data. Very Happy

2.03mi 18:25 9'04"/mi
0.65mi 5:05 7'43"/mi
0.27mi 2:20 8'33"/mi
1.04mi 8:41 8'17"/mi
1.02mi 8:47 8'35"/mi
0.98mi 7:58 8'04"/mi
1.00mi 8:03 8'02"/mi
0.33mi 2:52 8'38"/mi
0.23mi 1:42 7'06"/mi
1.16mi 10:02 8'36"/mi
0.31mi 2:48 8'52"/mi

EugeneGreenie<--mmmm...zucchinis!
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Re: A Numbers Game

Post  EugeneGreenie on Tue Jul 17, 2012 11:59 pm

@Chris M wrote:1:48? You've run a half marathon at 8:15 pace and/or think you can do that soon and you are worried about 8:59 for the marathon? Have no worries! With the kind of mileage you are doing, you should be golden at something very comfortably in the 8:XX range for 26.2 in October if you have that kind of half marathon speed.

Thanks Chris!

I really will be working to translate my h.m. performance into something similar at the longer distance.

Your vote of confidence means a lot!

E Greenie<--so why do some chickens lay brown eggs and some lay white and some lay grey?
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Re: A Numbers Game

Post  T Miller on Wed Jul 18, 2012 7:10 am

@Chris M wrote:1:48? You've run a half marathon at 8:15 pace and/or think you can do that soon and you are worried about 8:59 for the marathon? Have no worries! With the kind of mileage you are doing, you should be golden at something very comfortably in the 8:XX range for 26.2 in October if you have that kind of half marathon speed.

I totally agree, if you play your numbers right you're going to rock this one. Happy Training
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Re: A Numbers Game

Post  Jerry on Thu Jul 19, 2012 4:27 pm

@EugeneGreenie wrote:
@Chris M wrote:1:48? You've run a half marathon at 8:15 pace and/or think you can do that soon and you are worried about 8:59 for the marathon? Have no worries! With the kind of mileage you are doing, you should be golden at something very comfortably in the 8:XX range for 26.2 in October if you have that kind of half marathon speed.

Thanks Chris!

I really will be working to translate my h.m. performance into something similar at the longer distance.


That will be the nature result as your mileage and lifetime mileage go up. Good luck!
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Re: A Numbers Game

Post  EugeneGreenie on Fri Jul 20, 2012 12:22 am

Thanks Jerry! That means a lot to me!

Today was a general run. Strapped on the Nike watch and HR monitor and went out for 10 miles. By mistake when I went to the bathroom I turned the watch off and had to turn it back on again, so of course the silly program thinks that I did two runs, but that's okay...it means that the little guy jumped up and down and congratulated me for a "double shot". The Nike system may have its drawbacks, but what it lacks in appeal to the serious runner, it makes up for in silly fun. I am having a good time tweeting my runs to the 5 people who follow me, and seeing those green vertical bars stack up side by side on my monthly charts.

The HR monitor is a really nice addition to my tech collection. I have used information from Pfitzinger's book and from Matt Fitzgerald's web site to put together a little data sheet that I can follow:

According to my CURRENT FITNESS, and a resting heart rate of 36-42, a recovery run corresponds with HR anywhere up to 130. General Aerobic Runs are around 139 and Long runs are 145. MP runs are around 151 and LT runs are in the 156 range. Finally VO2 max runs are around 162.

These rates seem to be pretty accurate when compared to pace: 10's or slower, 9:30 ish, 9:00 to 10 for long runs since the HR accumulates as I fatigue. 8:50 ish for MP and 7:45 to 8:15 for LT. Finally, VO2 max is 7:30 or better, sustained.

The worse thing I am dealing right now with is athlete's foot. My right middle to pinky toes are in excruciating pain. DH got me some Gold Bond Powder. I am trying to keep them clean and dry, and we will see how it goes. Man, it itches.

I run an easy run tomorrow,probably with DH, before work. Same on Saturday, with some strides. Then Sunday is the Half Marathon. I hope to have a good report.

I hope every is staying as cool as possible. We had some lovely thunderstorms this afternoon as I was finishing my run. I could feel the temperature plummet with every step. Made it home right before it started to rain.

EugeneGreenie<--if I had a B and B that catered to aspiring professional runners--because I truly understand the concept of run, eat, rest, repeat--would they come?
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Re: A Numbers Game

Post  EugeneGreenie on Fri Jul 20, 2012 12:58 pm

Ran a really easy 5 miler this morning since DH and I are going to a baseball game this afternoon at the new PK Park (I would usually run in the afternoon). Can't wait! We are going to meet some other church folk and have a tailgate before the game. It should be fun Smile

I was certainly feeling the effect of running twice in less than 12 hours. Fortunately it really was a recovery run...my HR never got above 120, even over the hills, and pace was around 11 min/mile.

E Greenie<--aw man....now my toast is all soggy and my coffee is cold...
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Re: A Numbers Game

Post  Mark B on Fri Jul 20, 2012 1:09 pm

I'm looking forward to reading that race report. I bet it's going to be very good.

It's great that you're working the HR monitor into your training. I've found them to be a very useful - and nicely objective - gauge of my fitness, as well as a tool to keep me in line when my enthusiasm/ego want to keep going (or go faster) when I shouldn't.

A running B&B sounds very interesting. You're a fabulous cook, so that part's taken care of! Very Happy
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Re: A Numbers Game

Post  EugeneGreenie on Sat Jul 21, 2012 1:43 pm

Thanks Mark!

It's funny...when I ran the same seed of an idea by my son, whose friends have benefitted regularly from staying at Camp 2121, he thought for a long time and then said "well, you'd have to clean more often..." Ah, out of the mouths of babes Smile. But they like staying here because, this household completely understands that running takes precedence over everything else; that competitive runners are really the laziest people on the planet; that couches are for lying on, not for sitting upon; that the fridge had better be stocked with lots of easy protein rich food; that whatever you think is a normal serving of pasta, double it (of course, this is for 20-something 120-mile-a-week twice-a-day kind of runners....your experience may vary); and that hopping the fence to run on Hayward Field (with the roar of your own imaginary crowd in your head) is de rigueur if you are in Eugene....

Today was another easy 5 miler with DH. Recent aches and pains from upping the mileage are decreasing. All systems go.

EugeneGreenie<--my dog still has fleas
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Re: A Numbers Game

Post  Mark B on Sat Jul 21, 2012 7:57 pm

Well, I have to say from personal experience that Camp 2121's food is delicious - and provided in generous quantities - and that the sofas are, in fact, quite comfortable.

Good job on tapering into the higher mileage. Great weather for it, too. This is the best time of the year to run in the PNW. Approval
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Re: A Numbers Game

Post  EugeneGreenie on Sun Jul 22, 2012 2:10 pm

RUN IN THE COUNTRY HALF MARATHON REPORT (Long)

Today was a good test of fitness and of what I have to work on to have a good marathon in the fall.

Last night I had a beer at about 5 with DH and then rice, chicken and salad and watermelon at 6:30. This morning I rose at 5 and had a bowl of oatmeal with brown sugar, a half a banana and a cup of coffee with a little cream.

The morning was, and still is, very cool. We arrived at the race about 6:30 a.m. for a 7 a.m. start, but this is a walk-up-to-the-line and run kind of race, with about 200 in the field. No chips, just bibs and old school timing. Fun. The route was a loop on the road...very flat, and the wind was not an issue. I was able to go twice to the portapotty before the run...

I decided this morning that if I had potty issues during the race, I was going to stop and time how long it took. I did not want to run feeling like I had to go...it is distracting. I know I have to train myself to not go, but I have lots of time to work on that. This was a test to see what I need to do for the fall. Today's race was not the end goal.

Here are the splits. You can see right off the bat that I did have to stop right at the end of mile 8. If I had not had to wait for someone, my stop would have been much shorter, but after I was done, i was able to get right back to pace and stay at that pace all the way through, except for a brief walk to take a gu.

11.03mi8:338'16"/mi144BPM
20.98mi8:198'28"/mi146BPM
32.01mi16:488'20"/mi151BPM
40.97mi7:578'07"/mi153BPM
50.99mi8:048'04"/mi153BPM
61.00mi8:048'03"/mi153BPM
71.01mi11:2511'17"/mi145BPM
80.97mi7:498'00"/miN/A
91.01mi8:068'01"/mi156BPM
101.00mi8:198'16"/miN/A
110.99mi8:058'09"/mi156BPM
121.00mi8:058'01"/mi159BPM
130.12mi0:568'06"/mi152BPM
I did not look at my HR during the race, I just let it run and downloaded it at the end. I also did not auto lap, rather did manual lapping, which is why there is a lap with 2 miles in it Smile. My HR stayed in the low 150s which corresponds to between marathon pace and lactate threshold pace.

I am SUPER stoked about what this portends for the fall. I ran very even splits, all around 8 minutes per mile after the few early warm up miles. I passed about half the field, kept myself calm at the end when I was losing steam, and used a woman in front of me to stay strong the last two miles. I have already signed up for another half as a fitness marker in late August.

I feel recovered already, and may go bike riding or for a recovery run in the afternoon...This was a fun time! And, I got 2nd in my age group, right behind my friend Trisha, who ran a 1:38 thankyouverymuch.......

Pictures to come, as soon as I get them.

E Greenie<---onward
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Re: A Numbers Game

Post  Michele "1L" Keane on Sun Jul 22, 2012 2:15 pm

Nice race! I'm assuming the potty stop was a code brown - have you tried immodium before a short race?
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Re: A Numbers Game

Post  EugeneGreenie on Sun Jul 22, 2012 2:29 pm

Michele, I have. It works sometimes...I will start using it more seriously in training runs and races...it is kind of tough on the system.

And thanks, the part I was running was amazing. It really is an incredible feeling to have the buddy chugging along efficiently.

EGreenie
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Re: A Numbers Game

Post  EugeneGreenie on Mon Jul 23, 2012 10:44 pm

Oops, didn't even notice until just now that I wrote "buddy" when I meant "body".

Today was the traditional ladies' night run. An easy 5.5 ish at a nice 10 min per mile pace. I didn't wear the HRM. No point. It is just fun to get out and hear new stories about life, and appreciate this amazing paradise I live in. Runners and bikers everywhere on the river path. I cannot imagine living somewhere that water is not nearby. We are truly blessed to live in the PNW.

E Greenie<--damn...propane tank is empty...time to punt, or eat raw steak.
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Re: A Numbers Game

Post  Jerry on Tue Jul 24, 2012 11:09 am

Nice race.

Potty issue, huh? Jerry's favorite topic. Very Happy

I haven't figured all out for myself, but believe it helped to eat light and early in the dinner the night before the race and make the lunch the carb load session. That's for marathon. For half and shorter, I don't even load any more, but still eat early dinner.
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Re: A Numbers Game

Post  EugeneGreenie on Wed Jul 25, 2012 12:45 am

Jerry, you too?! I never would have guessed!

I rose early again this morning and was out the door with DH for an 8 miler. No HRM on this one either, but I think some of the miles were at a good clip. I have to say that I am really proud of DH. He went through kind of a funk, but has started to find his way out and has run every day for almost a month. Nice and slow and easy. He is getting the job done. We are both creatures of habit, as I think most humans are, and could run the same route every day and fortunately there is a nice route nearby Razz .

Tomorrow is another All-Comers meet in the afternoon. Maybe I will work the long jump again. That was fun.

EGreenie<--learned the other day that power washers can remove skin....who knew! OWWWWW!
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Re: A Numbers Game

Post  Julie on Wed Jul 25, 2012 8:43 am

For potty stuff, I avoid wheat and dairy the day before as much as possible. I don't know if it's all the fiber in whole wheat that is hard on me, or what, but that's what I try. I drink hot tea (I used to drink coffee) early in the morning to help, too.

You live in a beautiful part of the country. I live in drought-stricken Nebraska and now we have wildfires (not where I live, but in the west). Praying for rain all the time but haven't had any in so long.
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Re: A Numbers Game

Post  EugeneGreenie on Thu Jul 26, 2012 12:52 am

Hi Julie,

I did determine that pasta is not my best pre marathon meal. At the Eugene Marathon HALF, which I ran in May, my friend made me rice with tofu and veggies and for dessert, angel food cake. It was perfect. I did not have a problem at all that race...she was my good luck charm for sure.

I ran 4 miles this morning on the local track with 10x100 m striders. Not full out, just a nice pick up.

This afternoon I worked at the all-comers meet doing the softball toss this time. Kind of like shot put for kids. I did the 4-6 year olds! Oh my gosh they were so cute! So earnest! and very patient, since we had about 40 kids and they each got three tries. Everyone got a participation ribbon and some were even keeping track that they had improved from the week before. These meets are sponsored by our local track club, of which I am a member. There are 4 meets in the summer, and Wednesdays are kids up to 12, Thursdays are 13 and older. It this meet where I ran my mile PB back in 2009. The meets are really well run and very professional. They score for the older ages...last week I was in the long jump pit.

Well, that's all for now. Tomorrow is an 8 miler. I think I will run along the river...

EGreenie<---mmmm...hamburgers and strawberry shortcake! Heaven!

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Re: A Numbers Game

Post  EugeneGreenie on Sat Jul 28, 2012 5:33 pm

HUMMMMMM.......

Spectacular run this morning. Perhaps it is because I knew that DS was also running a similar distance, albeit at 6,000 ft higher elevation and probably 2 minutes faster per mile, but I did feel the vibes Smile

After having to go potty stop TWICE in the first 4 miles (I think it was the popcorn I ate while watching the Olympic Ceremonies last night), I settled into a nice 9:20 pace, which I was able to keep up for the rest of the run.

go.nike.com/7l236k (I paused my watch during the stops...I know it's cheating, but it is also depressing.)

I honestly felt like I could have gone another two or three miles, but I do not want to get ahead of myself...I would much rather end a run wanting MORE than feeling cooked. And with a nice easy 3 mile recovery tomorrow, I will be a little over 50 miles for the week again.

The miles just ticked along, and my mind wandered all over the place....I was surprised almost every mile when I heard the split beeper. HR was 135 average, with the last two miles in 145s. This run mimics my race in placement of hills, so I will run a similar long run in three weeks. It will be interesting to compare my HR to see when it starts to rise. It will be a good measure of training fitness. Between now and then I will be traveling, and really long runs will be difficult, so I have planned lots of MLRs with some speed sessions mixed in, and a 60 mile week, just for giggles.

EugeneGreenie<--someday I am just going to nail that silly squirrel with my water shooter...
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Re: A Numbers Game

Post  JohnP on Sat Jul 28, 2012 10:31 pm

Well, I really enjoyed catching up on your blog. You have a great goal, a good race to plan for, and are in good shape for the plan you are following. I agree with Chris, you seem really poised to make your goal solidly. It would help to figure out the CB issue.
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Re: A Numbers Game

Post  EugeneGreenie on Wed Aug 22, 2012 11:37 am

@JohnP wrote:Well, I really enjoyed catching up on your blog. You have a great goal, a good race to plan for, and are in good shape for the plan you are following. I agree with Chris, you seem really poised to make your goal solidly. It would help to figure out the CB issue.

Thanks John!

Well, yesterday's workout was certainly something to write home about, so this is officially my first long blog post since getting back from vacation.

Yesterday was speed workout day with the master's group. There were only two women, me and my friend Trisha, who is a true master's runner and is capable of keeping up with the guys.

It was set up as a Michigan style:
warm up and drills
1 mile on the track at 5K pace
1 mile on the trail at 10k pace
1200 m on the track at 3K pace
1 mile on the trail at 10K pace
400 on the track all out

with the option to add an 800/mile between the 1200 and the 400.

I chose the shorter. I have really had a hard time with the sun and warm since returning from ACK. I barely made it through my long run on Sunday, and had to bag my recovery run on Monday after only a mile and a half because I was shaking and could not catch my breath. I was not certain what the Michigan would do to me, and resolved to take it easy because I am running a half marathon on Saturday...but I wanted to do some speed work to make me feel ready. This workout seemed like just the ticket.

The new Nike + garmin has a slap for lap feature which I love, you just slap the watch face to record your lap (when it is in that mode).

We warmed up and did some extra drills since it was still warm. Then the coach said "pair up and go". I have no one to pair up with in these workouts. I am either too slow for the next fastest group, or too fast for the slower runners--who all seemed to be AWOL yesterday...hmmm. I started out with the group in front of me, but they pulled away by 300 meters, so I was alone... I had no idea what pace I was running and did not want to look at my watch because it meant lowering my gaze.

After the mile on the track, I hit the lap recorder and jogged over to the trail (recovery) and ran a mile there, never looking at my watch...I finished the rest of the workout, just recording laps as I went, but not paying too much attention to the actual times, mostly using effort to guide me. I could tell I was getting slower as I went, so it was definitely effort based.

It was not until I got home and loaded the data into the computer that I realized...

I RAN MY FIRST MILE IN A NEW PR OF 6:51!!!!!!

I had no idea! I knew I had run it too fast, and that was what was adding to the feeling of unease in the sun, but not THAT FAST. I know for some of you 6:51 is a jogging pace, but for me it is a BIG DEAL and also a HUGE indication of my fitness. It means that all these long slow miles and more miles a week are paying off!

Of course it meant that I ran the Michigan in reverse split order, going out too fast and getting slower, but even with the quarter mile recoveries, my average pace for the 5 miles was about 8:15 which is my half marathon goal pace...

I am on CLOUD NINE! I want to try it again, this time in the right pacing order, and see what is possible. It is my new favorite workout!
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EugeneGreenie
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Re: A Numbers Game

Post  KathyK on Wed Aug 22, 2012 12:41 pm

I totally understand about how you must feel about that 6:51!!! Big, BIG congrats on that! You are ~1 year younger than me but waaaay faster. I'm certain you'll be able to nail your sub 9:00 pace!
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Re: A Numbers Game

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