Streak? Day 3. 2.6 miles in 25'07" #twit2fit

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

RunningAHEAD - Strings_n_88keys's log: View Workout.

Reading: RunningAHEAD - Topic: anyone NOT hit the wall during marathon?

A RunningAHEAD discussion on factors in not hitting the wall.

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.

Running streak? Day 2. #twit2fit

2.5 miles in 24'15".

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.

Seriously.

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:

MACHINE Sets Reps Weight "Total Weight"
Seated Chest 4 11 175 7700
Butterfly 4 10 100 4000
Lat Pull 4 11 100 4400
Dips 4 11 135 5940
Dips 2 11 175 3850
Tricep Extension 2 22 60 2640
Leg Curl 4 11 115 5060
Leg Extension 4 11 115 5060
38650

Ran for the first time. 2.16 mi in 18:18 #twit2fit

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.

RunningAHEAD - Strings_n_88keys's log: View Workout.