Ran a slow progression on the Sole F80 treadmill with my old ASICS Gel-1120s. Tried out the built-in speakers on the treadmill with my iPod. Pretty nice.
- 0.0-0.5 miles @ 6.0 mph
- 0.5-1.0 miles @ 6.1 mph
- 1.0-1.5 miles @ 6.2 mph
- 1.5-2.0 miles @ 6.3 mph
- 2.0-2.5 miles @ 6.4 mph
- 2.5-2.6 miles @ 6.5 mph
My personal experience: I ran a 3:39 marathon at Flying Pig last year. I had a first marathon (OBX) under my belt, and raced a half marathon 3 weeks later for a PR. Then, for the next 4 months, I built up mileage by 2 miles per week, peaking at 60, then dropping back as necessary for the Louisville Triple Crown (5k, 10k, and 10 miler). I also ran the Louisville half marathon (Kentucky Derby Festival mini/Marathon) for a PR the week before Flying Pig.
I was in a car for about 2 hours the day before the Flying Pig, and ate poorly (mexican and pub grub) the night before. Of course, I know someone who PRed by 15 minutes and BQed on Cracker Barrel. The main nutrition change was pacing of calorie intake during the race. I took a gel every 5 miles, versus 6 miles for training. I also made a point to get some Gatorade at every oppotunity, versus water alone during training.
Of course, the one downside is that gels and gatorade are nasty together, especially when you mouth is somewhat dry from running. I didn’t take them simultaneously (grabbed water at the stops as well), but the effect is pretty close. I’m also guessing that there were way too many salts in the gels and Gatorade, although I never go for Gatorade with extra sodium content.
Ok, so I’ve been cleared to run, but last vacation last week brought about a number of factors that made it hard to actually do so. It really pained me to be at the beach (Gulf Shores) and not be able to run from Gulf Shores into Escambia County, FL and back.
That’s horribly painful.
Also, the beach was littered with Portuguese Man o’ War–a 2-3 feet wide swath for miles of beach, and red flags (no swimming) were flying all week.
Anyway, I’m going to try running consistently, moderately slowly (although everything seems fast right now), and increasing my mileage by about 3 1/2 miles per week until I get close to 40 mpw. I’m definitely not in any condition to run more than 3 miles per day more than a couple of days in a row. Hopefully, a couple of weeks of build-up will get some of my muscle memory back.
Back to the weight room today, also:
A dismantling of yet another suggestion that cardio is not as effective as weightlifting:
It’s an extremely rough draft.
Please feel free to suggest improvements. 🙂
Interesting statistical analysis, although I would equate it to technical trading without knowledge of the underlying stock’s business itself.
Facebook has been suicidal lately. While one could argue that its redesigns have been for the better, the design churn has aggravated users who find it difficult to find their favorite features in the new design.
And for you Kentucky fans, here is a printable NIT bracket (pdf format)
I intended to go outside to walk 2 miles, despite my back being pretty tight still. Leaving the gym, I had to decide whether I wanted to bring my iPod Classic (arm band) and phone with me (no pockets). Doing so would have guaranteed that I wouldn’t have run. However, I left both behind.
I started out at a nice trot, just enough to roll the feet forward for a smooth transition. By the 0.2 mile mark, I was down to an average pace of 8’53”. By the end of the first mile, I was down to an 8’37” pace. My second mile was at an 8’14” pace. My limiting factor quickly became aerobic capacity with lungs and heart. Much more than 2 miles and I would have hit a pretty hard wall.
Now that I’m finished with the run, my back (and lingering sinus infection) actually feels better than before.