Funkadelic Happening

Wednesday, February 18  33 degrees and 168 cadence

It was a really nice morning to run.  3 shirts for layering, gloves, and a cap for this no wind run.

8 miles, 1:41:51, 12:44 pace, 148 bpm, 158 max bpm during mile X, 167 cadence, 0.76 m avg stride length
1.  12:53, 138 bpm, 167 spm, 75 sl
2.  12:54, 146 bpm, 168 spm, 74 sl
3.  13:02, 149 bpm, 167 spm, 74 sl
4.  12:38, 152 bpm, 167 spm, 76 sl
5.  12:35, 150 bpm, 167 spm, 76 sl
6.  13:02, 147 bpm, 166 spm, 74 sl
7.  12:10, 153 bpm, 167 spm, 79 sl
8.  12:36, 152 bpm, 167 spm, 76 sl

I was all itching to run another longer stride mile or two, but I had to make sure I was all warmed up.  And it was pretty chilly (a relative term), so I waited until mile 4 to extend the stride.  No pain on 4.  No pain on 5.  Regular stride on 6, then extend on mile 7.  No pain.  Regular on 8. 

After the run was when it became interesting.  The hamstring was telling me that it was tired.  It had that sore, but still working feeling throughout the belly of the muscle, not to the right of the belly (where the pain had always been).  It didn't cramp and it didn't feel strained.  Just tired.  So, 3 miles is the limit, right now.  I put the TENS unit on it, after the run for 30 minutes.  For this hamstring, I know exactly where to place the pads and it helps it immensely.

Then today, I did the same lifting on the lower leg muscles that I did last week.  No pain.  Granted there are some different muscles being worked, but doing the hamstring curl brought no complaints.  Next week, I won't try to extend the stride.  No point in over testing.

In the morning, I'll run some distance between 6.66-9 miles.  Thanks for stopping by.

Nice run. Weird to see 33° associated with any of your runs.

And PROGRESS!! It's a good thing.

Mark B wrote:Nice run. Weird to see 33° associated with any of your runs.

And PROGRESS!! It's a good thing.

We had a High pressure over us, so it was radiational cooling at its finest.  Plus, February is our coldest month.  Tomorrow, our temp will be in the 70's, but Monday, it'll be in the low 40's as we continue our (and the country east of the Rockies) weather roller coaster.

And progress without giving up ground in the process!

Well, Mark, let's see if the temperatures for the today's run restores your expectations for Houston.

This morning, I ran 9 miles at Memorial Park.  Because of a warm front that went through yesterday afternoon, it was 64 degrees with a dewpoint of 56 degrees.  Only 31 degrees warmer than Wednesday morning.  The wind was blowing a cool breeze, so that helped out the feel, however it's still 31 degrees warmer.  The cold front that Julie is getting on Saturday morning, we get Sunday morning.  Until then, highs in the 70's.  Seasonal is 67/47 degrees.

9 miles, 1:57:57, 13:06 pace, 153 avg bpm, 164 max bpm during mile 9, 167 avg spm, 0.73 m avg stride length, 1st half pace 13:01, 2nd half pace 13:11.
1.  12:46, 139 bpm, 167 spm, 75 sl
2.  13:02, 146 bpm, 168 spm, 74 sl
3.  13:07, 149 bpm, 167 spm, 73 sl
4.  13:06, 153 bpm, 168 spm, 73 sl
5.  13:07, 155 bpm, 167 spm, 73 sl
6.  13:09, 155 bpm, 168 spm, 73 sl
7.  13:27, 157 bpm, 168 spm, 71 sl
8.  13:07, 157 bpm, 167 spm, 74 sl
9.  13:05, 160 bpm, 168 spm, 73 sl

The objective was to just run 9 miles without getting hurt.  Check    During the last mile, my hip flexor or my lateral glutes was telling me they were sore.  This was understandable because of the weight lifting yesterday.  The last mile was a little tougher due to a sustained 15-20 mph headwind.  I was a little concerned that I would be sweating profusely due to the higher temps, but as I said earlier, the breeze was cool and the sweat was minimal.

Overall, it's been a good week.  Y'all have a good weekend.

Congrats! 40-something sounds so good and glad the hamstring is doing better. I think my husband and I might have to become snow birds when we're old   My in-laws are spending the month in AZ. Everyone's just tired of the cold. Not to make this all about the weather.

Nice run! I never cease to be amazed at just how windy it gets in other parts of the country. It gets pretty wild around here near Columbia River Gorge, but I live in an area that's more sheltered, so it takes a big storm to get the winds up. Seems like something you folks on the plains deal with all the time. Well, except when you WANT the air motion, in the summer.

Julie wrote:Congrats! 40-something sounds so good and glad the hamstring is doing better. I think my husband and I might have to become snow birds when we're old   My in-laws are spending the month in AZ. Everyone's just tired of the cold. Not to make this all about the weather.

Thanks.  Well, south Texas is also a popular snow bird destination (except for Spring Break at South Padre Island).  Only a real strong cold front will make it that far, like the one y'all got on Saturday.  It was 48 when we were 40.

Mark B wrote:Nice run! I never cease to be amazed at just how windy it gets in other parts of the country. It gets pretty wild around here near Columbia River Gorge, but I live in an area that's more sheltered, so it takes a big storm to get the winds up. Seems like something you folks on the plains deal with all the time. Well, except when you WANT the air motion, in the summer.

Thanks.  If the cold weather persists through March, it could be quite the season in April for many tornadoes.  (But don't tell Julie because she already knows!)

I've been struggling with hamstring issues since last Tuesday...I'll have to read back through your blog and see how you dealt with it...

I'm struggling to decide how much to rest and how much to run. 

How cold did you end up getting?  I don't watch much news but I did hear Texas was COLD.

Agreed that even 30-something sounds good.  We joked yesterday that when the temps hit 30 we would all be running in shorts and running bras (gals) or shirtless (guys).  

Glad that things are feeling better.  Don't neglect those glutes and hip flexors.  When I forget to stretch and strengthen, they always let me know.

nkrichards wrote:I've been struggling with hamstring issues since last Tuesday...I'll have to read back through your blog and see how you dealt with it...

I'm struggling to decide how much to rest and how much to run. 

How cold did you end up getting?  I don't watch much news but I did hear Texas was COLD.

We ended up getting down to 32 degrees.  However, today we got up to 79 degrees, which is +10 above normal.  Tomorrow, we will have our last day in the 70's because Wednesday evening we get a very cold cold front where Thursday's high will be 36...a mere 40 degree drop and we will only be up to the 50's by Sunday.

I agree with Miche1e on the glutes and hip flexors.  I've added the stair stepping machine to my gig at the gym.  And prior to running, now, I stretch the hip flexors followed by doing a slow, body-weight stretch of bending over and touching my toes.

Michele \"1L" Keane wrote:Agreed that even 30-something sounds good.  We joked yesterday that when the temps hit 30 we would all be running in shorts and running bras (gals) or shirtless (guys).  

Glad that things are feeling better.  Don't neglect those glutes and hip flexors.  When I forget to stretch and strengthen, they always let me know.

I wouldn't be surprised if that happens.  Y'all have to be awfully acclimated to the colder and brutal low temps.

My thanks to both of you for stopping by.

Yesterday morning, I suited up for a 3 or 6 mile run, as it depended on how my legs felt.  You see, last Saturday I wanted to run about 10-12 miles but my legs asked if they could go back to bed and I only ran 1.5 miles, then walked that back home.  So, I figured not running at all last week until Saturday was not the best decision in hindsight.

I felt like I was almost starting from scratch.

It was 47 degrees with a 5-10 northwest piercing wind.  Piercing because I only had 1 long sleeved shirt on.  But there was only a 3/4 mile stretch where I was affected.  Cadence target was the usual 168.

3 miles, 37:35, 12:31 pace, 157 avg bpm, 170 max bpm during mile 1, 168 avg cadence, 0.77 m avg stride length.
1.  12:19, 162 bpm, 168 spm, 78 sl
2.  12:28, 154 bpm, 167 spm, 77 sl
3.  12:48, 155 bpm, 168 spm, 75 sl

Yup, only 3.  Nothing hurt, but I think the legs are trying to get collective bargaining for running.  And that just ain't gonna happen.  I might just have to start that 4 day a week running at a particular cadence, like I did last summer.

Tomorrow morning, it should be around 66 degrees.  Thursday morning - 33 with a 70% chance of rain.  We're not expected to get any frozen precip in the city.  I'm running tomorrow, though.

Bump, to remind Mr. Ounce that some of us are quite interested in his life and training.

Come back!

Yawwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwwn.  Waking up from a thread hibernation.   

So, I ran this week, didn't run last week, and ran the week before.  I'll post the splits later.  My right hamstring (the one with the problem) hasn't been a problem during running, but post-run it has not been hurting, just aching some.  I figure that's the scar tissue impeding the recovery process.  I haven't really leaned into it, yet, but I plan on attempting some speed work.

I'll get caught up.  Lots of changes happening in the non-running world.

He's alive! He's alive! He's alive!

Hope the non-running changes are for the better...

Yep, I'm alive.  And yep, the changes are mostly for the better.  I'm starting up a new business in a couple of months in a new field for me.  I never wanted to start a new business, but I think this idea has legs and should be successful with a lot of work on my part.  I'll mention more about it once some things are set in stone.

Sounds exciting and challenging!

Thanks, Miche1e.  Challenging it will be.

-30-

I have quite a few runs to input, so I'll try to get some typed as I can.

Wednesday, March 4.
8 miles at 168 cadence with a temperature 68 degrees with a dewpoint of 68 degrees.

8 miles, 1:44:37, 13:05 pace, 152 avg HR, 170 max HR during mile 8, 167 spm cadence, 0.74 m avg stride length
1.  13:13, 139 bpm, 166 spm, 73 sl
2.  13:09, 145 bpm, 168 spm, 73 sl
3.  13:05, 148 bpm, 167 spm, 74 sl
4.  13:14, 153 bpm, 167 spm, 73 sl
5.  13:13, 152 bpm, 166 spm, 73 sl
6.  13:13, 158 bpm, 166 spm, 73 sl
7.  12:51, 160 bpm, 166 spm, 76 sl
8.  12:38, 164 bpm, 164 spm, 78 sl

This was the first warm run of the year, hence the slower time.  I bring to your attention the stride length of the splits for miles 4-8 and how, with the same or slower steps per minute, the time was quicker, especially miles 6-8.

Thanks.

March 6, a Friday.  It was chilly that day at 41 degrees with a north breeze that only helped.  168 was the target cadence.

10 miles, 2:07:10, 12:43 pace, 152 avg hr, 170 max HR during mile 10, 167 avg cadence, 0.76 m stride length
1.  12:29, 141 bpm, 167 spm, 77 sl
2.  12:36, 145 bpm, 167 spm, 76 sl
3.  12:39, 148 bpm, 166 spm, 77 sl
4.  13:06, 152 bpm, 165 spm, 75 sl
5.  13:01, 151 bpm, 165 spm, 75 sl
6.  12:50, 153 bpm, 167 spm, 75 sl
7.  12:46, 151 bpm, 167 spm, 75 sl
8.  12:48, 155 bpm, 166 spm, 76 sl
9.  12:36, 160 bpm, 168 spm, 76 sl
10. 12:21, 164 bpm, 167 spm, 78 sl

I don't remember much about this run, other than it was the longest run since Houston in January.

Nice to see you were actually running in your period of seclusion.

Saw that post about being on the 7th floor - keep climbing those stairs as it can only help!

Michele \"1L" Keane wrote:Saw that post about being on the 7th floor - keep climbing those stairs as it can only help!

+1 Stairs are great and such an efficient way to workout as you have to take the time to get to the 7th floor somehow.

Hey Ounce, it's been a while. Looks like you're getting in some consistent runs.

Mark B wrote:Nice to see you were actually running in your period of seclusion.

Yes, I have.  I couldn't run the 2nd week in March, but since then I increased the cadence some.

Michele \"1L" Keane wrote:Saw that post about being on the 7th floor - keep climbing those stairs as it can only help!

Yes, ma'am.  I'm trying to think if there's a benefit to climbing down 7 floors.  It seems it's working the lower part of the quads and maybe it's helping the knee assembly, but I'm not sure.

nkrichards wrote:

Michele \"1L" Keane wrote:Saw that post about being on the 7th floor - keep climbing those stairs as it can only help!

+1 Stairs are great and such an efficient way to workout as you have to take the time to get to the 7th floor somehow.

Hey, Nancy.  I need to check out how you're doing.  I also have an idea for help with your hamstring.  As far as the stairs, I'm up to the 3rd floor and will add the 4th floor on Monday.  Boy, that first time to go to the 3rd floor really had my heart racing.

Dave P wrote:Hey Ounce, it's been a while. Looks like you're getting in some consistent runs.

Dave, how's that body of yours cooperating with you?

My body? Good ques! I think I'll post an update in a new blog...

As mentioned earlier, I didn't run the week of March 9, so I'm picking up at March 16.

This run is for Monday, March 16.  It was 57 degrees that morning and my cadence target was 168.  I'm getting pretty comfortable at 168.

6.71 miles, 1:23:20, 12:30 pace, 153 avg bpm, 164 max bpm during mile 6, 167 avg spm, 0.78 m avg stride length.
1.  12:30, 143 bpm, 167 spm, 77 sl
2.  12:05, 151 bpm, 168 spm, 79 sl
3.  12:36, 152 bpm, 166 spm, 77 sl
4.  12:15, 156 bpm, 165 spm, 80 sl
5.  12:57, 156 bpm, 167 spm, 74 sl
6.  12:19, 158 bpm, 168 spm, 78 sl
7.  12:08 pace, 158 bpm, 168 spm, 79 sl

Still no pain from the hamstring.