Training Log Archive: O Steve!In the 7 days ending Nov 8, 2016:
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Tuesday Nov 8, 2016 #
Note
numbers nerd alert....skip if this stuff annoys you...(dont blame you, its some intense "navel gazing"
assessing where my running is at and where I might get it to...I looked at this calculator to tell how much the warmer temps effected my time:...fantastic stuff here:
http://fellrnr.com/wiki/Running_Calculator
this helps me compare to my 2006 result on basically the same course
It should be noted that although I was light on total mileage I had pretty good prep (from a pretty low point due to my knee problems) the last 3 months....from August to October I ran 17 hours of training and that included 7 Long runs and 6 tempo workouuts andd 5 shorter interval workouts.....Thats roughly a long run every 2 weeks, and 1 tempo workout/or shorter interval workout every week on roughly 90 minutes of running/week....but with cross training.
-it was 43F in 2006/68F in 2016...this cost me :09/mile
-I was 168 for the run in 2006 had just lost about 5 lbs due to concerted effort and was 178 in 2016 that cost me :30/mile
-I was 48 in 2006/58 in 2016....effects of age cost me :48/mile (but this might include typical weight gain that comes with ageing)
in 2006 I ran 1:29:26 8:57/mile
in 2016 I ran 1:44:23 10:26/mile.....
if I subtract out the effects of age (:48/mile) and the warmer temps (:09)/mile. You get a per mile average of 9:29....which means that I could realistically drop another :32/mile of potential when compared to my 2006/ mile self....
also of note....I averaged 161 in 2016 compared to 154 in 2006 with a likely maz HR that has dropped 3-5 HR beats/minute meaning my effort was significantly higher in my slower and my most recent run and in 2006 I had run a red orienteering course full out the day before. I was much more rested this time around....
what does all this mean?....I should be able to drop another :20/mile with consistent training and might be able to do that with a weight loss of 6 lbs or so.....(that's not likely to happen, honestly as a slowing metabolism makes weight loss very difficult)
Bottom line: I will work to train in a way to drop my /mile pace to 15-:20/mile for next summer....a realistic possibility if I really work hard on it even as I age another year....
assessing where my running is at and where I might get it to...I looked at this calculator to tell how much the warmer temps effected my time:...fantastic stuff here:
http://fellrnr.com/wiki/Running_Calculator
this helps me compare to my 2006 result on basically the same course
It should be noted that although I was light on total mileage I had pretty good prep (from a pretty low point due to my knee problems) the last 3 months....from August to October I ran 17 hours of training and that included 7 Long runs and 6 tempo workouuts andd 5 shorter interval workouts.....Thats roughly a long run every 2 weeks, and 1 tempo workout/or shorter interval workout every week on roughly 90 minutes of running/week....but with cross training.
-it was 43F in 2006/68F in 2016...this cost me :09/mile
-I was 168 for the run in 2006 had just lost about 5 lbs due to concerted effort and was 178 in 2016 that cost me :30/mile
-I was 48 in 2006/58 in 2016....effects of age cost me :48/mile (but this might include typical weight gain that comes with ageing)
in 2006 I ran 1:29:26 8:57/mile
in 2016 I ran 1:44:23 10:26/mile.....
if I subtract out the effects of age (:48/mile) and the warmer temps (:09)/mile. You get a per mile average of 9:29....which means that I could realistically drop another :32/mile of potential when compared to my 2006/ mile self....
also of note....I averaged 161 in 2016 compared to 154 in 2006 with a likely maz HR that has dropped 3-5 HR beats/minute meaning my effort was significantly higher in my slower and my most recent run and in 2006 I had run a red orienteering course full out the day before. I was much more rested this time around....
what does all this mean?....I should be able to drop another :20/mile with consistent training and might be able to do that with a weight loss of 6 lbs or so.....(that's not likely to happen, honestly as a slowing metabolism makes weight loss very difficult)
Bottom line: I will work to train in a way to drop my /mile pace to 15-:20/mile for next summer....a realistic possibility if I really work hard on it even as I age another year....
Note
decided to look for a 5K in the next month to assess my run shape over shorter distances which traditionally and relatively I have been stronger when compared to longer runs (ie 10 miles)
Monday Nov 7, 2016 #
Note
Wrapping up the Fall training session...I had planned to:
-work on my run...did that but still surprised at how slow my pace is
-rollerski...went twice but lost interest, no real concern about that....
-Mt bike....got some in, would like to do more. Hope to ride new Lake Rebecca trail as soon as they repair the damage from a big rain that closed in the last few weeks.....
-decent job on weight training
good work at tempo paces and long endurance sessions....need to do some shorter more intense stuff but should keep the focus on longer tempo based intervals for skiing....
-work on my run...did that but still surprised at how slow my pace is
-rollerski...went twice but lost interest, no real concern about that....
-Mt bike....got some in, would like to do more. Hope to ride new Lake Rebecca trail as soon as they repair the damage from a big rain that closed in the last few weeks.....
-decent job on weight training
good work at tempo paces and long endurance sessions....need to do some shorter more intense stuff but should keep the focus on longer tempo based intervals for skiing....
Sunday Nov 6, 2016 #
Run 1:44:23 [3] 10.0 mi (10:26 / mi)
ahr:161 max:179 weight:178.2lbs
Strive/Kowalski 10 miler around White Bear Lake...
66F-69F bright and sunny (close record highs for this date)
Great to see Darryn who came to run and Ian who came out to bike, take photos and give a few words of encouragement....
The short story....went out trying to not go out to and save it for some quick final miles....but with the warmish weather and sun my pace eroded...I ramped up my effort and HR the last two miles only to prevent the eroding and finished with a 10:26 pace/mile average....very close to my recent assessment of what I might due based on my long run paces....
ran hard!...161 HRA for the race....179 max for a 185 max HR? (gutted it out pretty good)
a few details:
10:01 mile split
10:06 2 mile split
passed 5 miles in 51:31 with a 154 AHR
mile 5-8 in 31:56 166 AHR
mile 9 in 10:20 172 AHR
mile 10 in 10:35 173 AHR
and now the big data point.....I ran this race with Kari in 2006...10 years ago (same around the lake course with a start/finish line about 1 mile to the north.....my time 1:29:26 with a 154 HRA....that day had a high of 45F.
that is just under 15 minutes slower.....about 16% slower. That does not age grade very well...I should be about 10% slower or should have run about 1:38 or so....but given that I am still in the process of trying to build back some run speed I will just declare this a work in progress with todays race serving as a way to help me do better.
66F-69F bright and sunny (close record highs for this date)
Great to see Darryn who came to run and Ian who came out to bike, take photos and give a few words of encouragement....
The short story....went out trying to not go out to and save it for some quick final miles....but with the warmish weather and sun my pace eroded...I ramped up my effort and HR the last two miles only to prevent the eroding and finished with a 10:26 pace/mile average....very close to my recent assessment of what I might due based on my long run paces....
ran hard!...161 HRA for the race....179 max for a 185 max HR? (gutted it out pretty good)
a few details:
10:01 mile split
10:06 2 mile split
passed 5 miles in 51:31 with a 154 AHR
mile 5-8 in 31:56 166 AHR
mile 9 in 10:20 172 AHR
mile 10 in 10:35 173 AHR
and now the big data point.....I ran this race with Kari in 2006...10 years ago (same around the lake course with a start/finish line about 1 mile to the north.....my time 1:29:26 with a 154 HRA....that day had a high of 45F.
that is just under 15 minutes slower.....about 16% slower. That does not age grade very well...I should be about 10% slower or should have run about 1:38 or so....but given that I am still in the process of trying to build back some run speed I will just declare this a work in progress with todays race serving as a way to help me do better.
Saturday Nov 5, 2016 #
Mt Bike 1:03:35 [3]
objective....long and easy to prep for skiing but not doing to much to make tomorrows race hard......
the other part of the riverbotttoms going east from Lyndale....there were throngs of people walking the old/new cedar bridge...really surprised at the crowd.....biked the hiking only trail by accident and was to far in when I noticed the signs so kept going until reaching the mt bike trails....Ive never biked this way and obviously don't know it well....no wonder I got a mild stink eye from a few when starting that section...
the other part of the riverbotttoms going east from Lyndale....there were throngs of people walking the old/new cedar bridge...really surprised at the crowd.....biked the hiking only trail by accident and was to far in when I noticed the signs so kept going until reaching the mt bike trails....Ive never biked this way and obviously don't know it well....no wonder I got a mild stink eye from a few when starting that section...
weight training 11:59 [3]
ahr:109
rapid fire circuit training per usual...gotta get some strength for poling and fend of the muscle decline that happens to us all...
Friday Nov 4, 2016 #
Triathlon Bike 1:35:00 [3]
ahr:114
I have been wanting to get in some mt biking this fall....my favorite time. but just haven't squeezed it in. In my ongoing effort to make my full time job, part time , I took off way early today and wanted to ride some single track but with a 10 mile run race Sunday I wanted to be semi fresh, Where to go that would not trash my legs?...the answer: The River Bottoms!.....and it was a great ride
objective: build endurance for skiing and burn some calories with an easy ride without trashing my legs for Sunday....mission accomplished
objective: build endurance for skiing and burn some calories with an easy ride without trashing my legs for Sunday....mission accomplished
Thursday Nov 3, 2016 #
Run 37:34 [3]
ahr:126
easy neighborhood run with Kari searching out the last colorful trees...
Triathlon Bike 49:04 [3]
ahr:126
easy bike and 44:40 Hopkins loop w/ Kari.....
Wednesday Nov 2, 2016 #
exercise bike 53:05 [3]
ahr:102
easy recovery spin....legs obviously feeling yesterdays run....
weight training 14:08 [3]
17 rep + poles
Note
notes from the aging process.....
-the inability to recover is in full force now at this age....when I was younger I wondered what older athletes were talking about. Now I know.
-This results in having to do fewer quality workouts in the same time span than in the past. I have to make these key workouts count because you get less bites at the apple
-I now finding myself preparing for the key workout and being very focused on the objective. Its almost like a mini race prep.
-This also requires a longer ramp up time to get to a peak.....
-This also leads to focusing on less key events because the prep time takes more time. I could use more races as training for the key events than I currently do....something to consider in the future.
-Injuries like my knee, even when accommodated, makes it more difficult to put in the required hard efforts to reach peak.
-In addition, Less frequent intense/interval efforts can lead to less calories burned and weight gain which accelerates slowing and its a viscous cycle. I try to always maintain and not gain weight. I always keep an eye on how much I am eating to prevent weight gain....currently, I am running about 179 and try to dip to 175-6 for key races....I have to be vigilant to do this.
-the inability to recover is in full force now at this age....when I was younger I wondered what older athletes were talking about. Now I know.
-This results in having to do fewer quality workouts in the same time span than in the past. I have to make these key workouts count because you get less bites at the apple
-I now finding myself preparing for the key workout and being very focused on the objective. Its almost like a mini race prep.
-This also requires a longer ramp up time to get to a peak.....
-This also leads to focusing on less key events because the prep time takes more time. I could use more races as training for the key events than I currently do....something to consider in the future.
-Injuries like my knee, even when accommodated, makes it more difficult to put in the required hard efforts to reach peak.
-In addition, Less frequent intense/interval efforts can lead to less calories burned and weight gain which accelerates slowing and its a viscous cycle. I try to always maintain and not gain weight. I always keep an eye on how much I am eating to prevent weight gain....currently, I am running about 179 and try to dip to 175-6 for key races....I have to be vigilant to do this.