Funkadelic Happening

Mark B wrote:

All in all, signs of very good progress. Attaboy!  

+1

This half just shows that you're poised for a huge marathon breakthrough...

nkrichards wrote:

Mark B wrote:

All in all, signs of very good progress. Attaboy!  

+1

This half just shows that you're poised for a huge marathon breakthrough...

Thanks, y'all.  Last year in November and December, I was doing the Yasso 800's and was making progress (and if I saw the progress, then it must've really been there).  So, I typed in that blog, please don't be positive...if you have something nice to say, don't say it.  While I do very much appreciate the analysis, I don't want to start 'believing the press clippings' because I have a long way to go in 11 weeks.  I don't want to believe that a sub-5 is in the bag.  It's not in the bag, really, because I haven't even run farther than 16 miles yet.  No doubt that it's encouraging, but there's much to do and I have to stay healthy.  My hamstring started barking back at me on this morning's "Michele's 10 mile Interval Run" or whatever she wants to call it.

Last year, I think Mark went so far as to type something positive in itty bitty type.  So, thanks.  I have two runs to write up.

OK...I get the point Doug...but we do need to make sure that you have the confidence to at least attempt that sub-5.

nkrichards wrote:OK...I get the point Doug...but we do need to make sure that you have the confidence to at least attempt that sub-5.  

Thanks, Nancy.  I remember a short story about whether the Navy will tell one of their pilots if they're doing good, while training.  The Navy pilot said, "No, they'll just tell you that you suck less than the others."

So, telling me that I don't suck too bad is fine.  It used to be that I was just hoping to beat the cops to the finish line.  That's not the case anymore, if I'm healthy.

-30-

So, this is the report on the Halloween run.  It was 60 degrees with a dewpoint of 56, that morning.  Having raced the Houston Half on October 26, I knew that I shouldn't go long due to the microtears.  So, 12 miles was the chosen distance.  However, I failed to stop and turn around at mile 6 and kept going another mile.  So, 14 miles was the executed distance.  12 was the correct goal, as miles 13 and 14 were awfully challenging.  I ended up treating 14 as the last mile of the marathon by knuckling down and pushing myself.

14 miles, 2:56:04, 12:35 pace, 141 avg bpm, 156 max bpm during miles 12, 13, & 14,  164 avg spm, 0.78 m avg stride length, 1st half pace 12:40 and 2nd half at 12:30.
1.  12:52, 133 bpm, 164 spm, 76 sl
2.  12:29, 137 bpm, 164 spm, 78 sl
3.  12:36, 134 bpm, 164 spm, 78 sl
4.  12:50, 138 bpm, 164 spm, 76 sl
5.  13:00, 135 bpm, 164 spm, 76 sl
6.  12:25, 136 bpm, 164 spm, 79 sl
7.  12:36, 138 bpm, 164 spm, 78 sl
8.  12:49, 137 bpm, 163 spm, 77 sl
9.  12:31, 141 bpm, 164 spm, 78 sl
10. 12:22, 144 bpm, 164 spm, 80 sl
11. 12:18, 147 bpm, 165 spm, 80 sl
12. 12:31, 147 bpm, 165 spm, 78 sl
13. 12:47, 151 bpm, 164 spm, 77 sl
14. 12:01, 152 bpm, 164 spm, 81 sl

I always marvel at the heart rate in the days after a race, in that its so low considering the HR during the race.  Having splits in the 12's at <70% HR max is really cool.  No injuries or niggles on this run.

Nice run!

Thanks, Jim!  It would seem the collective amount of miles caught up with me at 13 and 14.

-30-

Monday, I did Michele's 10 mile run, which is 1 mile warm up, 2 miles at 30-45 seconds below MP, 1 mile recover, 2 miles again, 1 mile recover again, 2 miles again, and a 1 mile cool down.

I messed up on choosing the pace.  AND I messed up again by not trying to stay within pace in the first 2 miles, so I got tired sooner.  Rookie mistake.  On pace, I thought that a 5 hour marathon was a 11 minute pace, when it's 11:27.  So, I was going to do 2 miles at 10:15-10:30 pace, instead of 10:42-10:57.

I goosed the throttle after the 1 mile warm up and did two miles at an average of 10:06 (10 flat and 10:12).  Yup, I was going to be toast at the end of the run.

After a one mile recover, I did two miles at a 10:50 pace and the final two miles were at a 11:08 pace.  And during the final set, I started to feel my right hamstring start to unravel a bit. 

I iced it when I got home.  I definitely didn't pull it, but the mistakes I made on pace definitely caused some reaction.  Tuesday, I lifted weights and tested the hamstring on a leg curl and it was barely squawking.  I ran 6.67 miles this morning at an aerobic pace and the hamstring didn't whine.  So the hamstring wasn't messed up too badly.  Maybe a 1.5 out of 10.  I just have to watch it.

You know, Ounce, that run almost didn't suck. It's not as much improvement as we'd hope for, of course, but I suppose it'll have to do for the time being.

Totally freaking awesome, dude! It's a good thing that your eyes are shot and can't read something this small and whited out, because it might to your head and, heaven forbid, encourage you.

Mark B wrote:You know, Ounce, that run almost didn't suck. It's not as much improvement as we'd hope for, of course, but I suppose it'll have to do for the time being.

Totally freaking awesome, dude! It's a good thing that your eyes are shot and can't read something this small and whited out, because it might to your head and, heaven forbid, encourage you.

+1  Excellent point(s) Mark!

nkrichards wrote:

Mark B wrote:You know, Ounce, that run almost didn't suck. It's not as much improvement as we'd hope for, of course, but I suppose it'll have to do for the time being.

Totally freaking awesome, dude! It's a good thing that your eyes are shot and can't read something this small and whited out, because it might to your head and, heaven forbid, encourage you.

+1  Excellent point(s) Mark!

Thanks, y'all.  Yeah, if I had done more damage to the hammy, that would not have been fricking awesome.  I'm glad that I get to keep on running.  We'll see what happens tomorrow during the long run.


I need to work on going up and down more, over the next few weeks so the ups and downs of the course (what few there are) are not a problem in the later miles.  Thanks for the negative encouragement and one never knows how to read between the lines with y'all.

Here are the splits for the three 2 mile runs from Monday.  56 degrees with 100% humidity.
1 mile warm up
2.01 miles, 20:16, 10:06 pace, 160 avg bpm, 167 max bpm, 175 avg cadence, 0.91 m stride length
1.  10:00, 160 bpm, 176 spm, 91 sl
2.  10:12, 160 bpm, 174 spm, 91 sl
1 mile recovery
2.00 miles, 21:41, 10:50 pace, 160 avg bpm, 165 max bpm, 173 avg cadence, 0.86 m stride length
1.  10:27, 161 bpm, 174 spm, 89 sl
2.  11;13, 159 bpm, 172 spm, 84 sl
1 mile recovery
2.00 miles, 22:17, 11:08 pace, 154 avg bpm, 162 max bpm, 172 avg cadence, 0.84 m stride length
1.  10:56, 153 bpm, 174 spm, 84 sl
2.  11:19, 155 bpm, 171 spm, 83 sl
1 mile cool down (actually 0.60 miles)


And here are the splits for the 6.67 mile run from Wednesday.  This run was also a test to see how the right hamstring reacts.  I ran this aerobically, meaning not trying to get anywhere in any kind of fast, but just to see what happens.  The result was no notification that the hamstring was hurt in any way.  Not even a 'trash in the lines' feeling.

72 degrees with a dewpoint of 66 degrees.  A slow moving front was to have come by and lowered the temps a bit plus gobs of rain.  The rain didn't happen until mid-morning, but the cooler air did reach me in the last 20 minutes of the run.

6.67 miles, 1:25:54, 12:53 pace, 143 avg bpm, 155 max bpm during mile 4, 164 avg cadence, 0.76 m stride length
1.  13:11, 137 bpm, 165 spm, 74 sl
2.  12:51, 140 bpm, 165 spm, 76 sl
3.  12:43, 143 bpm, 165 spm, 77 sl
4.  13:00, 142 bpm, 164 spm, 76 sl
5.  13:02, 145 bpm, 163 spm, 76 sl
6.  12:50, 145 bpm, 164 spm, 76 sl
7.  12:20 pace, 147 bpm, 164 spm, 79 sl


Today is a rest day and tomorrow is a 16-18 mile run.  More than likely 18.  Thanks for your time.

We had more cooler air filter through the city overnight and it was 56 when I started running, but got down to 51 by sunrise.  It was humorous seeing people alllllll bundled up for 53 degree weather.  I saw one guy with a sweatshirt, gloves, and a knitted cap.  He must've thought it was going to be in the 40's or something.  As a result of the weather, I actually wore a shirt with short sleeves, instead of a singlet.  I'm such the rebel.

What was I trying to accomplish with today's long run.  Thanks for asking.  I was really curious about my hamstring and I was curious how I would run 18 miles, today.

18 miles, 3:54:45, 13:02 pace, 140 avg bpm, 154 max bpm during mile 18, 164 avg cadence, 0.75 m avg stride length, 1st half pace 12:56, 2nd half pace 13:08.
1.  13:00, 132 bpm, 164 spm, 76 sl
2.  12:44, 136 bpm, 164 spm, 77 sl
3.  12:48, 137 bpm, 164 spm, 76 sl
4.  13:05, 139 bpm, 164 spm, 75 sl
5.  13:02, 137 bpm, 164 spm, 75 sl
6.  13:00, 135 bpm, 164 spm, 75 sl
7.  12:50, 138 bpm, 163 spm, 77 sl
8.  12:40, 140 bpm, 164 spm, 77 sl
9.  13:23, 138 bpm, 164 spm, 73 sl
10. 13:23, 137 bpm, 164 spm, 73 sl
11. 13:23, 137 bpm, 164 spm, 73 sl
12. 13:21, 138 bpm, 164 spm, 76 sl
13. 12:54, 143 bpm, 164 spm, 76 sl
14. 12:42, 144 bpm, 164 spm, 77 sl
15. 13:28, 143 bpm, 164 spm, 73 sl
16. 13:08, 147 bpm, 164 spm, 75 sl
17. 12:41, 147 bpm, 164 spm, 77 sl
18. 13:13, 149 bpm, 164 spm, 72 sl

Miles 9-12 had instances where I felt this electrical jolt in my right hamstring, as if someone had a wire attached to the muscle and briefly hit the button.  The first time was a surprise and I immediately stopped to assess.  I turned around at that point and started heading back to Memorial Park, so I would at least not have as far to run to my neck of the woods.  The jolt would hit me routinely about every quarter mile, especially when I ran through any incline. 

By mile 12, I was going to be flat for a few miles, so I just kept running.  It got to where I would go 2 miles without feeling it.  Since it wasn't a stabbing pain, I started increasing the speed at mile 13.  By miles 17 and 18, the hamstring was tired, but no jolting.  It never felt as if it was unraveling, just the occasional jolt, then wore out for the last couple of miles.

Other than the hamstring, the run felt nice.  I was surprised that I wasn't more tired throughout the rest of my body.  I might think of something else, but that's it for now.  I have to start cutting back some miles for both the hamstring and Reina's run.

Thanks for reading.  Feel free to leave management a note.

Dear Management:

Please inform Mr. Ounce that his training to this point has been more than adequate for our needs, and we are encouraged about his prospects going forward.

There is something on the part of Mr. Ounce that does not face forward, however, that may be a cause of concern. Perhaps Mr. Ounce's distress over this recent development might be alleviated with a bit of extra attention to the large muscle group directly above the area in question.

In other words, he may want to work on his ass. Some focus on balancing that aspect of his core may help the hamstring.

Ever in your humble service,

The Online Reader

Formalities aside... I just also noticed that your hamstring issues may have cropped up as your stride length expanded. I do not know the level of correlation, or if there's causation, but it'd be a pretty simple experiment to go back to the slightly shorter stride lengths and see if that helps.

Mark B wrote:Dear Management:

Please inform Mr. Ounce that his training to this point has been more than adequate for our needs, and we are encouraged about his prospects going forward.

There is something on the part of Mr. Ounce that does not face forward, however, that may be a cause of concern. Perhaps Mr. Ounce's distress over this recent development might be alleviated with a bit of extra attention to the large muscle group directly above the area in question.

In other words, he may want to work on his ass. Some focus on balancing that aspect of his core may help the hamstring.

Ever in your humble service,

The Online Reader

Dear O.R.,
I shall try to communicate this to His Highenss.  Maybe the best way would be to tell Him that if He doesn't work on his ass, then He's going to have a pain in the ass.

Now, get back to work.  You're not being paid to realize your life's dreams.


Mgt.

Mark B wrote:Formalities aside... I just also noticed that your hamstring issues may have cropped up as your stride length expanded. I do not know the level of correlation, or if there's causation, but it'd be a pretty simple experiment to go back to the slightly shorter stride lengths and see if that helps.

Yo, the hamstring issue cropped up when I was doing Monday's Michele run too frickin fast.  Then, when I was extending my stride on the 3rd 2 miler, that's when it started to become less than optimum.  My legs were just not up to doing 10 minute miles.

One of the things that I was looking forward to today's run was running it at 65-70%, which I pretty much did.  But I think the much longer distance was an issue.  I can feel that it's sore, as I write this.  So, it's inflamed at the moment.  I'll be in recuperative mode until Wild Hare in two weeks.  Short (<7 miles) runs for the next couple of weeks.  If there's pain, whoa and ice.  And I have some Meloxicam at home for it.

It sounds like you just overdid it. Easing up should let it resolve in plenty of time for Wild Hare.

Funny, but I can't think of that race without imaging Joel looking something like this:

Mark B wrote:It sounds like you just overdid it. Easing up should let it resolve in plenty of time for Wild Hare.

Funny, but I can't think of that race without imaging Joel looking something like this:

Or Michael.

As far as the hamstring, yes, it was wore out.  It doesn't hurt, which is not too surprising since it only starts to hurt after 8 miles of work.  It just needs some rest and maybe I'll climb some stairs, as I know the Wild Hare course has a lot of ups and downs which will tax the hamstring.

After dropping my car off at the gas station for a state inspection sticker, I left and ran 6 miles at a mostly conversational pace.  The purpose was to get the legs going in 49 degree weather (with 100% humidity) and to see if the right hamstring was going to grumble.  I didn't expect it to grumble at all because it took 8.39 miles to make it gripe on Friday and it didn't whine at all on Saturday nor Sunday.

Like most of the country east of the Rockies, we'll be getting our cold weather, too.  Today's high will be 80.  Friday morning, 38-40.  In between, the highs will be below the average low for mid-November of 55.  The last time we were in the 30's was March 4.  I know people north are in for some teeth-chattering weather, now.  And I'm glad that I'm not up there to face it.  I hope y'all have as many straight fenders next Sunday, as you did yesterday.

6 miles, 1:13:37, 12:16 pace, 137 avg bpm (67%), 164 avg cadence, 0.80 m avg stride length, 1st half pace 12:34, 2nd half pace 11:58
1.  12:40, 138 bpm, 163 spm, 78 sl
2.  12:28, 135 bpm, 164 spm, 79 sl
3.  12:35, 134 bpm, 164 spm, 78 sl
4.  12:17, 138 bpm, 164 spm, 80 sl
5.  11:49, 139 bpm, 164 spm, 83 sl
6.  11:46, 141 bpm, 165 spm, 83 sl

Wow, a 2nd half pace under 12.  Cooler weather sure does rock!  I'm not dripping sweat, I'm not hot, and I'm not panting like a black dog in the sunlight.  Best of all, NO hamstring pain or anything.  Of course, I wasn't trying to light the world on fire, but 6 miles of pain-free running is nice.

I did lean forward just a bit (as evidenced by the longer stride length) to see if the hamstring would bark or even notice the extra 1 inch in stride length.  No noise.  Other than that, it was a pleasant run.  As long as this continues, I should be in a good place for pacing Reina on the 22nd.

There are some benefits for not living in hell, Ounce. Glad you're getting a respite.

Mark B wrote:There are some benefits for not living in hell, Ounce. Glad you're getting a respite.

Speaking of hell, that reminds me of a joke.

Somebody had just arrived in hell and he was being escorted by one of the demons through the work areas in hell.  The new arrival was to pick what he was going to do, while he's in hell.

The first area showed a man getting burned with a hot poker.  There was so much screaming agony that the new person didn't like it.  "Ooh," thought the man, "I don't want to be THERE!"

They kept walking and came upon the second area.  In this area was a whailing woman on a medieval torture rack, getting stretched and stretched.  "Gosh!  I don't want that EITHER," said the man.

The next area didn't look all that bad.  There were three people waist deep in poop and smoking a cigarette.  "Hey," said the man, "that doesn't look bad at all!  I think I could handle that.  Okay, I'll pick this one."  The demon tossed him in the poop pen.  As he was lighting his cigarette, the guard came by the poop pen and said, "Break's over.  Back on your heads!"

ounce wrote:

Mark B wrote:There are some benefits for not living in hell, Ounce. Glad you're getting a respite.

Speaking of hell, that reminds me of a joke.

Somebody had just arrived in hell and he was being escorted by one of the demons through the work areas in hell.  The new arrival was to pick what he was going to do, while he's in hell.

The first area showed a man getting burned with a hot poker.  There was so much screaming agony that the new person didn't like it.  "Ooh," thought the man, "I don't want to be THERE!"

They kept walking and came upon the second area.  In this area was a whailing woman on a medieval torture rack, getting stretched and stretched.  "Gosh!  I don't want that EITHER," said the man.

The next area didn't look all that bad.  There were three people waist deep in poop and smoking a cigarette.  "Hey," said the man, "that doesn't look bad at all!  I think I could handle that.  Okay, I'll pick this one."  The demon tossed him in the poop pen.  As he was lighting his cigarette, the guard came by the poop pen and said, "Break's over.  Back on your heads!"

Ah, the classics.

Another one:  A little old lady apparently spent too much time in the casino and ended up in perdition. Except, she was from Minnesota and she was actually happy and enjoying the heat. That disgusted her host mightily, so he dropped the temperature, to the point to where even the sulfur turned rock solid. And she was even happier!

Finally he asks: Why are you so happy?

She says: Why dearie, Hell has frozen over. That means the Vikings have finally won the Super Bowl!

I'm not even going to comment on the contents of Doug's blog...

Take care of the hamstring and enjoy the cooler weather.

nkrichards wrote:I'm not even going to comment on the contents of Doug's blog...

Take care of the hamstring and enjoy the cooler weather.

He started it! 

I will definitely do both, Nancy.  Thanks for stopping by my normality.

You have all got it wrong -   1) the Browns are in first place; 2) Tim Warren (a Cleveland) friend celebrated his b-day by eating a donut, and 3) 1L went to yoga - Hell has definitely frozen over.

Michele \"1L" Keane wrote:You have all got it wrong -   1) the Browns are in first place; 2) Tim Warren (a Cleveland) friend celebrated his b-day by eating a donut, and 3) 1L went to yoga - Hell has definitely frozen over.

And the Texans are playing the Browns on Sunday.  I hope the Browns have a good offensive line.

Take care of the hammie.   Can't comment on the jokes.