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Training with Flies

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Training with Flies Empty Training with Flies

Post  ounce Fri Jul 08, 2022 1:52 pm

The name of this new blog is just too good to keep going on the 2nd iteration of Term Limits.  So, here it is.

I can easily say that my whole running career that started in 2003 has been training with flies.  So much of the literature on running targets the big part of the bell curve.  Those in the 4 hour to 4:30 pace range.  "Your longest long run should never be more than 2 hours, because you might sustain an injury."  So, I have to improvise and sometimes train on the fly.  This training season for the January 15, 2023 Houston Marathon reeks of constant changes on the fly.  Hence the name of the blog TRAINING WITH FLIES.

-30-

Leading off the blog is my 5 mile run, today.   It was 80 degrees with 100% humidity and absolutely no wind.  Almost thought I could see the humidity, but that wouldn't be right.

You may remember my Monday plod with bumping the cadence by 1 spm during the run.  That went pretty well.  So, let's expand on it.  Starting at mile 2, I bumped the cadence for miles 3, 4, and 5...from 141 to 144 spm.  The legs were not complaining and all of the splits were under 16, which is wonderful.  The endurance is there and, I believe, waiting to be tapped.  That was one result.  The other result is aggravating my hammock-sitting heart.  It's earned the right to sit, but that doesn't mean I have to like it.

Part of my concern with training during the Summer is advancing out of the slow pace in the Fall and speeding up to 13/mile, which is my target MP.  Do I know I can do it?  Nope.

So this jacking with the cadence, now, could possibly (please, please, please) slowly creep my cadence up to the 160 range by mid-September.  Can you imagine me being able to run at a ~160 cadence in 80 degree with full humidity weather?  That would be so sweet.

I'll try to post the figures later.  The run went well and the it's encouraging, for once.

Nancy, I think I figured out a workaround on carrying the Fig Newtons and the keys that fit in the big-enough pocket.  I wear dog tags whenever I run.  My idea is to take one of the apt keys off the key ring and put it on the chain with the dog tags, plus the gate key.  I'll see how that works on Monday.

Regarding Monday, I just might run 10 miles.  Certainly 9 miles, but I think the legs are ready for 10.

Much obliged.  Y'all have a good weekend.  Curtains are on back order.


Last edited by ounce on Tue Jun 27, 2023 8:47 am; edited 1 time in total
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Training with Flies Empty Re: Training with Flies

Post  nkrichards Fri Jul 08, 2022 5:39 pm

ounce wrote:The name of this new blog is just too good to keep going on the 2nd iteration of Term Limits.  So, here it is.

I can easily say that my whole running career that started in 2003 has been training with flies.  So much of the literature on running targets the big part of the bell curve.  Those in the 4 hour to 4:30 pace range.  "Your longest long run should never be more than 2 hours, because you might sustain an injury."  So, I have to improvise and sometimes train on the fly.  This training season for the January 15, 2023 Houston Marathon reeks of constant changes on the fly.  Hence the name of the blog TRAINING WITH FLIES.

-30-

Leading off the blog is my 5 mile run, today.   It was 80 degrees with 100% humidity and absolutely no wind.  Almost thought I could see the humidity, but that wouldn't be right.

You may remember my Monday plod with bumping the cadence by 1 spm during the run.  That went pretty well.  So, let's expand on it.  Starting at mile 2, I bumped the cadence for miles 3, 4, and 5...from 141 to 144 spm.  The legs were not complaining and all of the splits were under 16, which is wonderful.  The endurance is there and, I believe, waiting to be tapped.  That was one result.  The other result is aggravating my hammock-sitting heart.  It's earned the right to sit, but that doesn't mean I have to like it.

Part of my concern with training during the Summer is advancing out of the slow pace in the Fall and speeding up to 13/mile, which is my target MP.  Do I know I can do it?  Nope.

So this jacking with the cadence, now, could possibly (please, please, please) slowly creep my cadence up to the 160 range by mid-September.  Can you imagine me being able to run at a ~160 cadence in 80 degree with full humidity weather?  That would be so sweet.

I'll try to post the figures later.  The run went well and the it's encouraging, for once.

Nancy, I think I figured out a workaround on carrying the Fig Newtons and the keys that fit in the big-enough pocket.  I wear dog tags whenever I run.  My idea is to take one of the apt keys off the key ring and put it on the chain with the dog tags, plus the gate key.  I'll see how that works on Monday.

Regarding Monday, I just might run 10 miles.  Certainly 9 miles, but I think the legs are ready for 10.

Much obliged.  Y'all have a good weekend.  Curtains are on back order.
Love the new blog name!

Nice run this morning.  I saw the stats on Strava.

Hope the cadence plan works...that would be awesome.  I was  slightly disappointed that my cadence hadn't improved much at all since my 10k's this time last year.  I can see an increase during training runs but I still need to concentrate to keep it up there.  When I raced and concentrate on that instead of cadence my stats didn't show much improvement.  It obviously isn't natural for me yet.  Peter gave me a couple exercises that he thought might help.  One was just Jump Rope for 60 seconds (two sets).  The other was step ups for 30 seconds leading left and 30 seconds leading right (two sets).  The goal for both is to maintain the cadence the entire time.  Rest between sets and try again.

Glad you figured out how to carry what you need.  Do you wear a Road ID dog tag?  I still wear mine 24/7.  It has my emergency contact info and my medical info on it.

Have a great weekend.  I look forward to seeing your run on Strava on Monday.  Running Running Sweaty
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Training with Flies Empty Re: Training with Flies

Post  ounce Fri Jul 08, 2022 10:46 pm

nkrichards wrote:
ounce wrote:The name of this new blog is just too good to keep going on the 2nd iteration of Term Limits.  So, here it is.

I can easily say that my whole running career that started in 2003 has been training with flies.  So much of the literature on running targets the big part of the bell curve.  Those in the 4 hour to 4:30 pace range.  "Your longest long run should never be more than 2 hours, because you might sustain an injury."  So, I have to improvise and sometimes train on the fly.  This training season for the January 15, 2023 Houston Marathon reeks of constant changes on the fly.  Hence the name of the blog TRAINING WITH FLIES.

-30-

Leading off the blog is my 5 mile run, today.   It was 80 degrees with 100% humidity and absolutely no wind.  Almost thought I could see the humidity, but that wouldn't be right.

You may remember my Monday plod with bumping the cadence by 1 spm during the run.  That went pretty well.  So, let's expand on it.  Starting at mile 2, I bumped the cadence for miles 3, 4, and 5...from 141 to 144 spm.  The legs were not complaining and all of the splits were under 16, which is wonderful.  The endurance is there and, I believe, waiting to be tapped.  That was one result.  The other result is aggravating my hammock-sitting heart.  It's earned the right to sit, but that doesn't mean I have to like it.

Part of my concern with training during the Summer is advancing out of the slow pace in the Fall and speeding up to 13/mile, which is my target MP.  Do I know I can do it?  Nope.

So this jacking with the cadence, now, could possibly (please, please, please) slowly creep my cadence up to the 160 range by mid-September.  Can you imagine me being able to run at a ~160 cadence in 80 degree with full humidity weather?  That would be so sweet.

I'll try to post the figures later.  The run went well and the it's encouraging, for once.

Nancy, I think I figured out a workaround on carrying the Fig Newtons and the keys that fit in the big-enough pocket.  I wear dog tags whenever I run.  My idea is to take one of the apt keys off the key ring and put it on the chain with the dog tags, plus the gate key.  I'll see how that works on Monday.

Regarding Monday, I just might run 10 miles.  Certainly 9 miles, but I think the legs are ready for 10.

Much obliged.  Y'all have a good weekend.  Curtains are on back order.
Love the new blog name!

Nice run this morning.  I saw the stats on Strava.

Hope the cadence plan works...that would be awesome.  I was slightly disappointed that my cadence hadn't improved much at all since my 10k's this time last year.  I can see an increase during training runs but I still need to concentrate to keep it up there.  When I raced and concentrate on that instead of cadence my stats didn't show much improvement.  It obviously isn't natural for me yet.  Peter gave me a couple exercises that he thought might help.  One was just Jump Rope for 60 seconds (two sets).  The other was step ups for 30 seconds leading left and 30 seconds leading right (two sets).  The goal for both is to maintain the cadence the entire time.  Rest between sets and try again.

Glad you figured out how to carry what you need.  Do you wear a Road ID dog tag?  I still wear mine 24/7.  It has my emergency contact info and my medical info on it.

Have a great weekend.  I look forward to seeing your run on Strava on Monday.  Running Running Sweaty
Thanks, Nancy.  It WOULD be awesome if the cadence plan works.  I don't know why it would, which makes it possible.  The Jump Rope and step ups at cadence would be difficult for me to do.  It'd be likes sprints, me thinks.

Yes, I've had the Road ID for many years, but just their 800 number on one dog tag, since my heart attack three years ago next month.  I have another dog tag with just information.  So 2 dog tags and I wear them whenever I am not in the apt.

I look forward to the 10, as well.  I ran 16 miles, this week.  A nice number.  The 10 will include the 3 mile loop at Memorial Park.  There have been some construction on parts of the trail and I haven't been on it since January.  I'll have to fill in a third of a mile to make the round number of 10, but that'll be pretty easy to find.

I still need to write out the long runs through the end of the year on the calendar.  See how the long runs shake out in order to see if the Thanksgiving holiday marathon in Dallas is a possibility.
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Post  ounce Mon Jul 11, 2022 10:58 am

To refresh your memory about the connection between driving to Dallas and a marathon, I was thinking about testing whether I could run a marathon in 6 hours or less by running the marathon in Dallas over Thanksgiving.

-30-

I did complete 10 miles, this morning.  I woke up much too early to run, but couldn't get back to sleep.  I started at 1:20 a.m.  Pretty grueling run at 84 degrees with a rare breeze.  However, I was able to run the full loop at Memorial Park.  The park is in the middle of a renovation by creating 2 land bridges over Memorial Drive that would connect the south and north sides of the park.  This necessitated pushing the part of the 3 mile trail loop that ran parallel to Memorial Drive back into the woods about 200 yards.  Part of the push back is complete and the other part is under construction.  The loop used to be 2.79 miles, but now it's an even 3.

I wasn't able to advance the cause with the cadence because, you know, 84 degrees and humid sucked the cadence right out of me.

But I did finish.

Part of the reason to go ahead and run at 1:20 was because when I got back, I could shower and hop into bed for a couple of hours.  Did that.  Now I'll see how long that 2 hour nap will go before I start nodding off at the keyboard.  On past Mondays without a post-run nap, it was 3 p.m.

But I did finish.

The cadence plan was to run at 141 up to the mile 5 split, then bump it 1 at 6, 1 more at 7, etc. up to 10.  The cadence chart says that I jumped off the pier around mile 7.2.  So, that's not bad.  I forgot about the Fig Newtons up to mile 6.7, when my wobbling reminded me of the prize awaiting in a pocket.  I ate a whole one then, followed by a half at 8, another half at 8.5, etc.  Seemed to do the trick, even though it was dreadfully warm at 84 degrees.

But I did finish.

No new niggles and a little wobbly, right now.  Just have to stand up at the least or go outside and walk around.  Right now at 9:57 a.m., it's 88 degrees with a heat index of 100.  Yesterday, the big airport set a new record high temp for the whole month in history of July at 105.  The dew point was 74 degrees.

Thanks for stopping by.
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Post  ounce Tue Jul 12, 2022 7:22 pm

Woke up this morning and was a little tired.  I attributed it to taking a couple of hours to wind down.  I had no niggles, nor similar, in the legs.  I went off to the gym and lifted.  As I was doing the various lifts, it was clear the body was still somewhat tired, but not the winding down reason.

So, I didn't think it would be proper to do anything on the treadmill, this morning.  But I was tickled to be lifting.

Tomorrow, I'm thinking to run outside in the morning.  Maybe 3 miles or something.  Cadence is not yet determined.

Thank you for reading.
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Training with Flies Empty Re: Training with Flies

Post  nkrichards Wed Jul 13, 2022 11:59 am

You did more than finish.

You challenged yourself.  

You did more than finish.

You stressed your body so it could make the adaptations you need to accomplish your goal.

You did more than finish.

You started in less than optimal conditions.

You did more than finish.

You got up and laced up your shoes and headed out again.

You did more than finish.

Glad you were able to spend a bit of time lifting.  I know you enjoy it and it will benefit your running as well.   Very Happy

Stay safe in this heat.
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Training with Flies Empty Re: Training with Flies

Post  ounce Fri Jul 15, 2022 6:33 pm

nkrichards wrote:You did more than finish.

You challenged yourself.  

You did more than finish.

You stressed your body so it could make the adaptations you need to accomplish your goal.

You did more than finish.

You started in less than optimal conditions.

You did more than finish.

You got up and laced up your shoes and headed out again.

You did more than finish.

Glad you were able to spend a bit of time lifting.  I know you enjoy it and it will benefit your running as well.   Very Happy

Stay safe in this heat.
Well, coach, okay.  All of the stuff I do will mean something and stacks a brick on top of the stuff that I've done prior in this wall I guess I'm building.  Thanks, coach.

-30-

Wednesday, it was 81 degrees and 100% humidity.  I ran 3 miles and placed the cadence at 147, which is higher than the long runs.  I believe one of the flies in this training season is advancing the cadence across the board of my runs, so that when it does get cooler, my advance to ~162 cadence will be easier to achieve.  I had to set my mind to maintaining the 147 spm.  I did and the average was 146.  HR average was 125 and average pace was 15:33.

The overarching theme in the running is to run/plod no matter the weather, no matter the pace and fearlessly change when some fly ain't producing results.  I don't have the time, nor the patience, this year to execute a plan without changes.

-30-

Thursday was lifting day.  I spent about 45 minutes there because I was doing the bench press for the three muscle groups (upper pec, middle pec, lower pec) for 3 sets of 6 on each group.  I have achieved parity in the three muscle groups.  That took about 18 months or so for the upper and the lower to catch up with the middle.  Now all three are at 90 pounds.

-30-

This morning, it was 77 degrees with 100% humidity due to rain on Thursday.  I ran 5 miles.  I started at 147 cadence, like Wednesday's 3, and with 2.3 miles to go, I bumped it up to 148.  Shortly before that increase, my foot caught a piece of rebar sticking up from a sign that's no longer there.  I fell.  The side of the right patella made first contact and the upper arm at the elbow caught the balance.  I got up and continued.

148 was a little tough to maintain, but I kept going.  15:40 was the pace.  I was pleased that I could do 147+ farther than Wednesday's run.  

So, this week I ran 18 miles.

Y'all have a good weekend.  You, too, coach.
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Post  ounce Sat Jul 16, 2022 10:37 pm

Updating on my bruise on the side of the right patella. It's fine. It's sensitive at ground zero, but I have full range of motion. My right ankle on the outside had some stiffness overnight. But I just did some clockwise and counter-clockwise circles and it was fine.

As far as future long runs, I was planning on advancing a mile a week until Labor Day. That would get me to 17 miles at the end of August. However, I remembered I had a previous appt on July 25, so it'll be 16 by the end of August. The legs will probably appreciate that.

I like being at mile 16, then, because it puts me in a good position to train deep into early November regarding very long runs ahead of the Dallas marathon.

Hopefully reducing my pace, because the point of going to Dallas is to see if I can run a <6 hour marathon ahead of Houston in mid-January.
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Post  nkrichards Sun Jul 17, 2022 5:44 pm

ounce wrote:
nkrichards wrote:You did more than finish.

You challenged yourself.  

You did more than finish.

You stressed your body so it could make the adaptations you need to accomplish your goal.

You did more than finish.

You started in less than optimal conditions.

You did more than finish.

You got up and laced up your shoes and headed out again.

You did more than finish.

Glad you were able to spend a bit of time lifting.  I know you enjoy it and it will benefit your running as well.   Very Happy

Stay safe in this heat.
Well, coach, okay.  All of the stuff I do will mean something and stacks a brick on top of the stuff that I've done prior in this wall I guess I'm building.  Thanks, coach.

-30-

Wednesday, it was 81 degrees and 100% humidity.  I ran 3 miles and placed the cadence at 147, which is higher than the long runs.  I believe one of the flies in this training season is advancing the cadence across the board of my runs, so that when it does get cooler, my advance to ~162 cadence will be easier to achieve.  I had to set my mind to maintaining the 147 spm.  I did and the average was 146.  HR average was 125 and average pace was 15:33.

The overarching theme in the running is to run/plod no matter the weather, no matter the pace and fearlessly change when some fly ain't producing results.  I don't have the time, nor the patience, this year to execute a plan without changes.

-30-

Thursday was lifting day.  I spent about 45 minutes there because I was doing the bench press for the three muscle groups (upper pec, middle pec, lower pec) for 3 sets of 6 on each group.  I have achieved parity in the three muscle groups.  That took about 18 months or so for the upper and the lower to catch up with the middle.  Now all three are at 90 pounds.

-30-

This morning, it was 77 degrees with 100% humidity due to rain on Thursday.  I ran 5 miles.  I started at 147 cadence, like Wednesday's 3, and with 2.3 miles to go, I bumped it up to 148.  Shortly before that increase, my foot caught a piece of rebar sticking up from a sign that's no longer there.  I fell.  The side of the right patella made first contact and the upper arm at the elbow caught the balance.  I got up and continued.

148 was a little tough to maintain, but I kept going.  15:40 was the pace.  I was pleased that I could do 147+ farther than Wednesday's run.  

So, this week I ran 18 miles.

Y'all have a good weekend.  You, too, coach.
You're welcome.  Keep up the good work.  Very Happy

I'm a make a plan and stick to it type of person but I'm beginning to appreciate the wisdom of training on the fly.  You're listening to your body, analyzing your progress and adjusting as needed.  When I think about it, in the past I always put together a 20 week plan and tried to stick to it.  Melissa never gives me more than 2 weeks at a time so I'm sure she's making adjustments just like you are.

Congrats on the lifting parity.  I understand your desire to keep it now that you've achieved it.

Nice cadence work.
ounce wrote:Updating on my bruise on the side of the right patella.  It's fine.  It's sensitive at ground zero, but I have full range of motion.  My right ankle on the outside had some stiffness overnight.  But I just did some clockwise and counter-clockwise circles and it was fine.

As far as future long runs, I was planning on advancing a mile a week until Labor Day.  That would get me to 17 miles at the end of August.  However, I remembered I had a previous appt on July 25, so it'll be 16 by the end of August.  The legs will probably appreciate that.

I like being at mile 16, then, because it puts me in a good position to train deep into early November regarding very long runs ahead of the Dallas marathon.  

Hopefully reducing my pace, because the point of going to Dallas is to see if I can run a <6 hour marathon ahead of Houston in mid-January.
Glad to hear the patella bruising isn't to serious.  Falls are scary especially as we get older and our blood gets thinner...

I'm impressed with your long run progression so far.  Your mile per week seems reasonable and as you said puts you in a good place.

Keep at it.  Stay safe.  And most important, have fun.  After all that's really what it's all about.
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Post  Mark B Mon Jul 18, 2022 4:27 pm

nkrichards wrote:You did more than finish.

You challenged yourself.  

You did more than finish.

You stressed your body so it could make the adaptations you need to accomplish your goal.

You did more than finish.

You started in less than optimal conditions.

You did more than finish.

You got up and laced up your shoes and headed out again.

You did more than finish.

Glad you were able to spend a bit of time lifting.  I know you enjoy it and it will benefit your running as well.   Very Happy

Stay safe in this heat.
^^^^ What she said  ^^^^

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Training with Flies Empty Re: Training with Flies

Post  ounce Mon Jul 18, 2022 6:24 pm

I get the message.

But, Nancy, I must inform you about this so called 'fun' aspect of running.  I ain't havin' fun, but I think that's understandable under the circumstances.  Further, I wouldn't call it 'wisdom,' rather desperation.  If something isn't working well enough and/or fast enough, then I need to make a change or 2 or 10.

After my heart attack just about 3 years ago and when I was given the clearance to run again in October, I had to advance a mile a week, if I was to have a chance to run the marathon in 2020.  I advanced a mile a week until I got to mile 16 in November, then I hit the plateau and couldn't do another increase.  I then switched to the Half.  I ran a really good Half and pretty much sprinted the last quarter mile to get to a post-MI max HR of 178.

However, I still have the drive to run the 2023 marathon.  I just have to find the way to be able to finish it.

-30-

This morning at about 1:25 a.m., I started my 11 mile long run.  I finished about 3 hours later.  I'm getting comfortable running 8 miles.  11 miles is sort of an odd mileage for me and it must have been to the Polar as I finished 11, but the watch only counted 10.7.  That last mile was SO arduous.

It was 82 degrees with a dewpoint of 78.  I wrung out my headband 5 times and my shirt 3 times.  My prayer was answered to have some sort of a breeze for about half of the run.  Ding!

Up to the last 3 miles, I was able to hold cadence of around 145.  I didn't fall, but my poor, wittle knee looks like a blueberry donut...the bruise all around the patella, but normal in the middle.  It's pain free.  In fact, the whole run was pain free.

Tomorrow, if I'm up to it, I'll go lift weights for a half hour or so.  Next Monday, I won't be able to run, so I get a break. Approval

Oh, after the run, I cooled off, then took a shower, then hopped in the bed for about 2 hours, so as to offset some of that 1;25 start time.  I'll sleep well, tonight.

Thanks for the comments.  Pick up your S&H Green Stamps at the door.
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Post  ounce Tue Jul 19, 2022 7:21 pm

I did sleep well, last night.  Went to bed about 8:30, woke up about 11:30, went back to sleep and the alarm woke me up at 4:30.  Nothing was very sore at all.  Only the trapezoids were a bit sore and I figured that was because of a little hunching over during the run.  Fixed that, to some degree, when I noticed it.  Lifting went well, once warmed up.

I'll probably run 4 miles in the morning, a bump of 1 mile.  I have a new pair of Kinvara's to put on the road.  These will probably be the marathon shoes.  And when I say 'new,' I mean they're the next new pair.  They're Kinvara 11's and I bought them in March, 2021.  The new iteration are 13's and they'll go on sale next January.

That's about it.
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Post  ounce Wed Jul 20, 2022 11:49 pm

This morning, it was 81 degrees with a dew point of 80.  The plan was to run 4 miles at a cadence of 148.  Increasing the cadence gradually is one of the flies because I don't know if I can increase cadence fast enough, when the heat breaks in late September, to lower my pace for the race, either Thanksgiving or in January.  So, each run gets its own cadence based on length.  And I will do my durndest to maintain the cadence.  Long runs will have a progressive cadence, as the run goes along.  Those take some time

I was able to complete the 4 at an average of 147 spm.  The legs were a bit tight in the first mile, but that was about it.  Heart rate increases during run, which is just fine by me.

4 miles, 15:27 pace, 128 avg bpm, 153 max bpm, 147 avg cadence
1.  119 bpm, 146 spm
2.  127 bpm, 147 spm
3.  129 bpm, 147 bpm
4.  136 bpm, 147 bpm

It was a good run and I could've ran a higher cadence.  Maybe 149.  Friday, I'll try 6 or 7 miles at 145 or so.  No long run on Monday, the 25th.

Still too slow, but I'm working on it via stamina and cadence.  Thanks for reading.
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Training with Flies Empty Re: Training with Flies

Post  ounce Sat Jul 23, 2022 10:16 pm

Friday, it was 81 degrees.  I was a little tired when I got up.  The idea for today was to do 6 or 7 miles at a cadence of 145.

That didn't happen.  I was able to do 145 for about 3.5 miles, I think, and the last half mile was me watching the wheels come off.  So I stopped and walked the last 2 miles home.  When I got to mile 2, I had a feeling that I should turn around.  But I overruled and went on.

I did sleep well, last night, so hopefully the rest from running until next Wednesday will allow me to execute the plan.

Have a nifty weekend.
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Training with Flies Empty Re: Training with Flies

Post  Mark B Sat Jul 23, 2022 10:54 pm

It may seem painfully slow, but you are making progress. Just having the stamina to go out and run in that sweatbox says a lot about your fitness, not to mention your determination. Keep at it! Glad the Kinvaras are working out for you.

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Training with Flies Empty Re: Training with Flies

Post  ounce Tue Jul 26, 2022 1:45 pm

Mark B wrote:It may seem painfully slow, but you are making progress. Just having the stamina to go out and run in that sweatbox says a lot about your fitness, not to mention your determination. Keep at it! Glad the Kinvaras are working out for you.
I tend to think of it as desperation, but thanks, Mark.  Yeah, the Kinvaras have been a great shoe.  I started at the Kinvara 3 and had each iteration except the 6, which was widely panned by runners.

-30-

This morning, I lifted plus, PLUS I wanted to do a 1 rep max on the sitting bench press.  By sitting when I do the bench press, I don't have to have a spotter.  So, I can advance in weight without worrying about safety.  Hence, the difference between doing sets at a 90 pound ability on a horizontal bench press and 125 lb sets on a sitting bench press.

Re: Term Limits?

Training with Flies Empty  ounce Fri Feb 25, 2022 5:24 pm

Lifted weights. It was another 36 degree morning, but with 10-15 mph north wind.

It went fine. I wanted to see how my 1 rep max on Bench press is looking. 180 is the max from November. I tried 170 and got it about a third of the way out. I figure that means I'm at 150 or 155. Pretty much means that 200 is not going to happen in 2022, even if I wasn't training for a marathon.


So, I copied the above from February as a reminder of where I was (and to dream wistfully about 36 degree mornings).


I sat down at the machine after loading it with 150 lbs and pushed.  DING, zero problem.  155.  DING, not a problem.  160.  DING, took some effort.  165.  Grrrrrr.  DING, that's it.  I had wanted to do a 1 rep max for a couple of months, but didn't want to be disappointed at 155.  I thought 150 wouldn't have been too difficult.  It was easier than I thought.  I guess that I should've tried 170, but 165 was tough enough.  Although, I did learn, from doing 4 different weights, the point where the elbow was going to be able to push the weight out all the way.


If I got past that point, then the rest was just muscling it out.  The weights work has...worked, so far.  Next week will be interesting to see a 21-23 mile week and lifting twice, all in 5 days.  And the week after that.  And the week after that.


Thanks for reading.  It was a good day.


Don't know what length of run I will do, tomorrow.  Something between 4 and 6 or 7.  Wednesday is a shorter distance than Fridays.
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Training with Flies Empty Re: Training with Flies

Post  nkrichards Tue Jul 26, 2022 9:04 pm

Mark B wrote:It may seem painfully slow, but you are making progress. Just having the stamina to go out and run in that sweatbox says a lot about your fitness, not to mention your determination. Keep at it! Glad the Kinvaras are working out for you.
Boy do I agree with that.  We're in the middle of an extreme heat warning with temps in the triple digits all week and a high of 107 on Thursday.  I've been baling early so haven't been able to run till mid morning.  The last two days it was 77 when I started and 85 when I finished...but the humidity is low.  I can not imagine running in those temps with high humidity as well.  Not sure I'd have the determination that you do.   Sweaty
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Training with Flies Empty Re: Training with Flies

Post  nkrichards Tue Jul 26, 2022 9:10 pm

ounce wrote:
Mark B wrote:It may seem painfully slow, but you are making progress. Just having the stamina to go out and run in that sweatbox says a lot about your fitness, not to mention your determination. Keep at it! Glad the Kinvaras are working out for you.
I tend to think of it as desperation, but thanks, Mark.  Yeah, the Kinvaras have been a great shoe.  I started at the Kinvara 3 and had each iteration except the 6, which was widely panned by runners.

-30-

This morning, I lifted plus, PLUS I wanted to do a 1 rep max on the sitting bench press.  By sitting when I do the bench press, I don't have to have a spotter.  So, I can advance in weight without worrying about safety.  Hence, the difference between doing sets at a 90 pound ability on a horizontal bench press and 125 lb sets on a sitting bench press.

Re: Term Limits?

Training with Flies Empty  ounce Fri Feb 25, 2022 5:24 pm

Lifted weights. It was another 36 degree morning, but with 10-15 mph north wind.

It went fine. I wanted to see how my 1 rep max on Bench press is looking. 180 is the max from November. I tried 170 and got it about a third of the way out. I figure that means I'm at 150 or 155. Pretty much means that 200 is not going to happen in 2022, even if I wasn't training for a marathon.


So, I copied the above from February as a reminder of where I was (and to dream wistfully about 36 degree mornings).


I sat down at the machine after loading it with 150 lbs and pushed.  DING, zero problem.  155.  DING, not a problem.  160.  DING, took some effort.  165.  Grrrrrr.  DING, that's it.  I had wanted to do a 1 rep max for a couple of months, but didn't want to be disappointed at 155.  I thought 150 wouldn't have been too difficult.  It was easier than I thought.  I guess that I should've tried 170, but 165 was tough enough.  Although, I did learn, from doing 4 different weights, the point where the elbow was going to be able to push the weight out all the way.


If I got past that point, then the rest was just muscling it out.  The weights work has...worked, so far.  Next week will be interesting to see a 21-23 mile week and lifting twice, all in 5 days.  And the week after that.  And the week after that.


Thanks for reading.  It was a good day.


Don't know what length of run I will do, tomorrow.  Something between 4 and 6 or 7.  Wednesday is a shorter distance than Fridays.
Nice lift!  DING, DING, DING, DING.  Reminds me of a carnival.  

I haven't had time to analyze your runs on Strava but I have been following.  I'll try and pay better attention. 

Stay safe out there and have a good run.
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Post  ounce Wed Jul 27, 2022 2:26 pm

nkrichards wrote:
Mark B wrote:It may seem painfully slow, but you are making progress. Just having the stamina to go out and run in that sweatbox says a lot about your fitness, not to mention your determination. Keep at it! Glad the Kinvaras are working out for you.
Boy do I agree with that.  We're in the middle of an extreme heat warning with temps in the triple digits all week and a high of 107 on Thursday.  I've been baling early so haven't been able to run till mid morning.  The last two days it was 77 when I started and 85 when I finished...but the humidity is low.  I can not imagine running in those temps with high humidity as well.  Not sure I'd have the determination that you do.   Sweaty
In high humidity, you can't hide anywhere outside to get some relief.  107, eh?  Sounds like Dallas/Fort Worth.  Our High pressure shrank some and we're now getting afternoon showers from the Gulf, called Sea Breeze showers because the SE wind brings in Gulf moisture.  Now, temps are 95-98.  95 is seasonal.

Follow the prescribed heat protection rules, por favor.
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Training with Flies Empty Re: Training with Flies

Post  nkrichards Fri Jul 29, 2022 9:40 pm

ounce wrote:
nkrichards wrote:
Mark B wrote:It may seem painfully slow, but you are making progress. Just having the stamina to go out and run in that sweatbox says a lot about your fitness, not to mention your determination. Keep at it! Glad the Kinvaras are working out for you.
Boy do I agree with that.  We're in the middle of an extreme heat warning with temps in the triple digits all week and a high of 107 on Thursday.  I've been baling early so haven't been able to run till mid morning.  The last two days it was 77 when I started and 85 when I finished...but the humidity is low.  I can not imagine running in those temps with high humidity as well.  Not sure I'd have the determination that you do.   Sweaty
In high humidity, you can't hide anywhere outside to get some relief.  107, eh?  Sounds like Dallas/Fort Worth.  Our High pressure shrank some and we're now getting afternoon showers from the Gulf, called Sea Breeze showers because the SE wind brings in Gulf moisture.  Now, temps are 95-98.  95 is seasonal.

Follow the prescribed heat protection rules, por favor.
Made it to 109 today.  The fact that I'm on the tractor early in the morning and don't lace up my shoes till later doesn't help.  But I seem to be adapting to the heat rather nicely which is quite a pleasant surprise.  I am hydrating and taking breaks as needed but the paces are feeling much more comfortable.  We have two more days of this...

***
Nice run this morning.  Held on to your paces and your last mile was your fastest!  And nice cadence graph as well.  No treading water in that run!

Enjoy your weekend.  I'll watch for your Monday long run.  Running
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Training with Flies Empty Re: Training with Flies

Post  ounce Sat Jul 30, 2022 11:05 pm

nkrichards wrote:
ounce wrote:
nkrichards wrote:
Mark B wrote:It may seem painfully slow, but you are making progress. Just having the stamina to go out and run in that sweatbox says a lot about your fitness, not to mention your determination. Keep at it! Glad the Kinvaras are working out for you.
Boy do I agree with that.  We're in the middle of an extreme heat warning with temps in the triple digits all week and a high of 107 on Thursday.  I've been baling early so haven't been able to run till mid morning.  The last two days it was 77 when I started and 85 when I finished...but the humidity is low.  I can not imagine running in those temps with high humidity as well.  Not sure I'd have the determination that you do.   Sweaty
In high humidity, you can't hide anywhere outside to get some relief.  107, eh?  Sounds like Dallas/Fort Worth.  Our High pressure shrank some and we're now getting afternoon showers from the Gulf, called Sea Breeze showers because the SE wind brings in Gulf moisture.  Now, temps are 95-98.  95 is seasonal.

Follow the prescribed heat protection rules, por favor.
Made it to 109 today.  The fact that I'm on the tractor early in the morning and don't lace up my shoes till later doesn't help.  But I seem to be adapting to the heat rather nicely which is quite a pleasant surprise.  I am hydrating and taking breaks as needed but the paces are feeling much more comfortable.  We have two more days of this...

***
Nice run this morning.  Held on to your paces and your last mile was your fastest!  And nice cadence graph as well.  No treading water in that run!

Enjoy your weekend.  I'll watch for your Monday long run.  Running
109 is a whopper.  That's really nice about adapting.

And thanks on the Friday morning run.  Sure as hell beat Wednesday's run.

-30-

Wednesday's 4 mile run wasn't really good.  I'm figuring it had to be just trash in the lines.  I hope it's not because I didn't run on Monday, the 25th.  That would tell me the legs are conditioned to a MWF running pattern, whether I like it or not.  Just a thought.

But I say that because Friday's run of 6 miles was much better than Wednesday's 4.  I didn't have a whole lot of problems (pace not included).  I started at 145 cadence through mile 3, then bumped 1 for each subsequent mile.  The legs handled it well.  I think they're used to me increasing cadence, even on a long run.

Monday.  Ah, Monday.  That's to be a 12 mile run.  I'm looking forward to it, even though I'll be plodding for most of it.  Mostly because it'll be my first run where I'm running through Memorial Park and exit on the east side of the Park to get to about 6.15 miles, then turn around and go west to home.  From the perspective of the route, it's an important run because miles 13 and 14 will use the same route, just a mile or two farther.

The goal for the month of August is to advance one mile each week on long runs.  That will put me at 16 miles at the end of August.  I will be at a nice spot, if I do that.  I will take Labor Day off from running.  Would also like to advance the starting cadence some, each week, too.

August 20 will be 3 years since my heart attack.  Wasn't running when it happened.  I was in bed and was rudely awakened at 2:45 a.m.

Thanks for picking up your trash on the way out.
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Post  ounce Mon Aug 01, 2022 5:00 pm

It was 82, this morning, with a dew point of 76 and even a breeze from time to time.  12 was on the schedule and 12 is in the books.  It was a plodding kind of run.  I started with no gnome noise, but turned it on during mile 3 and was glad I did.  I sensed in the first 2 miles that I was cadencing under 142.  That ended up being true.  142 was the cadence from about 2.6 to 7.

I bumped the cadence for mile 8 to 143 and 144 at mile 9.  It turned out that 144 was too much.

The cadence from the Garmin, and the HR from the Polar, for miles 7-12 was:
143 spm, 122 bpm
142 spm, 125 bpm
143 spm, 126 bpm
140 spm, 129 bpm
141 spm, 133 bpm
141 spm, 137 bpm

This run was cumulatively slower because there was actual rises and falls in terrain.  Nothing like the Northwest, but it doesn't have to be much for me.  In fact, it was only miles 6 and 7 because 6 was the turnaround point.  Miles 6 and 7 were outside the Park, but still on Memorial Drive.  It was the first time I ran east outside the park since after the heart attack, 3 years ago.  I carried with me 6 Fig Newtons and that turned out to be the right amount.  I didn't start eating them until I was running mile 7.

While I was bleeding some cadence in the last 3 miles, I was never so tired that I had to actually sit and get my bearings.  The extra effort was for the rises and falls.  So, subsequent long runs will be easier to tackle with the experience.  That's a positive.

Prior to the run, I ate some cereal.  Double digit runs usually require a something to eat before the run.  That's my history.

About an hour ago, I attached my TENS unit to my quads to help them out some.

Next week will be 13 miles. I won't be going farther east on Memorial Drive for that extra mile, rather record it on the 3 mile loop at Memorial Park.  That's about it.  Thanks.
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Post  ounce Tue Aug 02, 2022 2:07 pm

This morning, I was just too tired to go lift weights.  I sort of expect that to happen for this month on Tuesdays.  I had a little tightness in the right hip flexor, too.  That's getting some TENS love, presently.  That's about the only remaining niggle.

Last Friday, I went over to a running store to look at men's shorts.  Most of the styles wouldn't work for me either because of a 3" inseam (the world is not ready to see that much leg), or the pockets were insufficient.  So, I narrowed it down to two shorts.  The Brooks Sherpa 7 (7" inseam) or a brand called Rabbit.  I settled on the Sherpa because the pockets were capable of being mostly enclosed, so could hold maybe 2 packages of 5 Fig Newtons.  The Sherpa 7 were out of stock, but they have 3 other locations, so a pair was transferred and I'm going to go get them in a few minutes.  $58 sticker.  The Rabbits were $68 sticker.  The Rabbit's pockets weren't able to be enclosed.  Just a pocket. rabbit

Tomorrow, I may consider a return to yester-season and run 4 followed by lifting.  It could happen. Suspect
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Post  ounce Wed Aug 03, 2022 9:58 am

This morning, it was 81° with a dew point of 79° and a random wind. I ran 4 miles at a 149 cadence at just under 16 mile pace.

149 is an advancement of 1 step. I needed to concentrate on the chirping to hold the pace. I pondered, with no resolution, about how much my cadence would improve by just the afternoon high becoming what this morning's low was.

Nonetheless, I was sweating bullets. I finished and stripped down to cool off, while the local news was on the telly. After becoming dry, I slipped on my lifting shorts, et al, and went to the gym.

Yup, today was a double. I did the usual 30-35 minute workout. I wasn't gassed afterwards, but I would not have minded a nap.

As a refresher, Wednesdays are the short distance/higher cadence runs. Fridays are the sorta long run (about half the distance of the current long run) with a middle cadence (now around 145-146). Mondays are the long plods starting at 141-142 cadence.

I purchased the shorts yesterday. They were $68 less the running club discount of 10%. I saw where shorts manufacturers bump the price for XL shorts by $5.
I guess I still get the good end of that thinking because my 12-1/2 shoes cost the same as someone with a size 7.

So, tomorrow will be lifting and Friday, running.
Nancy, the Polar was being prudish and not uploading the data from the watch to the internet. I do know the avg bpm was 130.

Thanks for stopping by.
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Training with Flies Empty Re: Training with Flies

Post  nkrichards Thu Aug 04, 2022 9:08 am

I can't believe it's been nearly 3 years since your cardiac event.  Time flies.  Very Happy  I passed my 7 year anniversary in April.  Dr. B says the more distance you put between your event the less likely you are to have another.  5 years is the magic number.  They stopped doing an annual ECG after 5 years.  I just have to chat every year and can choose video if I want.  Good to hear that you're now pushing through and doing some things you haven't done since your event.

I also have trouble finding shorts I like.  Like you, I prefer a longer inseam and a loose fit.  I can't imagine wearing tight short shorts.   What a Face  And I like 2 in 1 shorts with a more significant liner.  I often choose men's shorts.

Your mileage progression is coming along nicely.  You seem to be handling the gradual increase in mileage well and are able to still get some lifting in.  I'm interested to see how much your pace improves as the weather moderates.  I think the cadence work will pay off.  bounce

Stay safe out there.
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