Training Log Archive: hmklaffIn the 31 days ending Aug 31, 2015:
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| Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | Tu | We | Th | Fr | Sa | Su | Mo | ||||||||||||||||||||||||
Monday Aug 31, 2015 #
Running 52:00 [3] 4.4 mi (11:49 / mi)
ahr:134 max:151 slept:6.5 shoes: PureConnect3
Hermann. Kind of all over the place. HR was spikey at the start. I suspect I was a little anxious after not feeling well Saturday night. Walked for a minute then let the HR stay over MAF (140-145) for a bit, betting that I'd relax after a few. And I did, with the middle couple of miles quite comfortably below top-MAF. Spiked a touch one more time & I walked again, just to keep the average HR in range, not because I felt bad. Quickly dropped back into a comfortable place for the remainder of the run. Shall what happens the next couple of days, which are likely to be on a dreadmill.
Sunday Aug 30, 2015 #
Note
(rest day)
Horrible night's sleep. Woke up after a couple of hours feelings vaguely anxious & very slightly nauseated. Not sure it was a stress thing or some sort of bug. By mid-morning Sunday, I was feeling decent again. Whatever the case, I wasn't going to run...
Saturday Aug 29, 2015 #
Running 47:45 [3] 4.4 mi (10:51 / mi)
ahr:132 max:148 slept:7.0 shoes: PureConnect3
Hermann. Crappy sleep after overdoing it with afternoon beer and evening wine. Bleh. Nice morning weather wise though. Pace was actually a bit quicker, as the overall time reflects a minute or two of walking while I tried to figure out why the HR monitor stopped working. Fortunately, it started again.
Walking 54:31 [3] 3.3 mi (16:31 / mi)
ahr:96 max:116 shoes: Altra Instinct 3.0
Late afternoon walk. Brisk pace at times, but not consistently so. Warm, but not unpleasant.
Friday Aug 28, 2015 #
Running 53:12 [3] 5.1 mi (10:26 / mi)
ahr:131 max:142 slept:7.5 shoes: PureFlow4
Hermann + Braes. Maybe just a tad warmer than yesterday, but still pretty decent for late-August. The first 3 or so miles were run in a super relaxing groove. The last couple of miles were still easy but hovering around the top of the range a bit more.
Thursday Aug 27, 2015 #
Running 52:46 [3] 5.1 mi (10:21 / mi)
ahr:130 max:141 slept:7.5 shoes: PureFlow4
Hermann + Braes. It sounds pretty ridiculous, but my sub-11:00/mi pace this morning felt like flying. Probably a tad bit cooler than yesterday's very pleasant conditions. Super solid. Too bad the sucky weather is certain to return shortly.
Wednesday Aug 26, 2015 #
Running 55:20 [3] 5.1 mi (10:51 / mi)
ahr:128 max:142 slept:7.5 weight:161lbs shoes: PureConnect3
Hermann + Braes. Knock about 12-15 degrees off the heat index and good things happen. Simple as that.
Tuesday Aug 25, 2015 #
Note
(rest day)
Planned zero. Hoping the forecast of slightly cooler, drier conditions materializes for tomorrow.
Monday Aug 24, 2015 #
Running 1:01:36 [3] 5.1 mi (12:05 / mi)
ahr:129 max:140 slept:7.5 shoes: PureConnect3
Hermann + Braes. Nasty morning - godawful humid & warm. Frustrating only because I thought I was moving a tad bit quicker. In any case, was toward the low end of the zone much of the time. Although I was moving slow as molasses, it was a very consistent pace throughout.
Sunday Aug 23, 2015 #
Running 56:40 [3] 4.4 mi (12:53 / mi)
ahr:134 max:148 slept:8.0 shoes: Altra Instinct 3.0
Hermann. I discovered that it's very difficult to stay within MAF on an 11:30 a.m. run where the heat index is close to 110. The first couple of miles weren't a problem, as long as the shuffle was slow. Once I got to the exposed (and totally breeze-less) part of the loop, it was a fight to stay under 140 or so. The heat is so clearly a stressor - once I was back in a shady & relatively breezy section, the HR almost immediately dropped down 4-5 bpm. Ready for summer to be over - getting tired off shuffling around like an old man.
Saturday Aug 22, 2015 #
Running 1:14:09 [3] 5.9 mi (12:34 / mi)
ahr:132 max:148 slept:8.5 shoes: PureFlow4
Hermann-Rice short. Need to have faith in the process & not obsess about any single run. Nasty hot morning made the Rice loop particularly frustrating. Managed to stay within a few beats of MAF throughout, but having basically everyone (and I mean even the fatties) moving faster than I was . . . sheesh. Better once I got back to Hermann, fewer people/cars & the HR seemed to drop accordingly into a more consistent MAF pace.
Friday Aug 21, 2015 #
Running 58:29 [3] 5.1 mi (11:28 / mi)
ahr:128 max:140 slept:7.5 shoes: PureConnect3
Hermann + Braes. Slightly rain-cooled morning was nice and kept the HR below the MAF limit for nearly the entire run. Probably could have pushed a touch harder and kept within the range, but it felt good to just cruise/plod along comfortably. Fasted run.
Wednesday Aug 19, 2015 #
Running 58:53 [3] 5.1 mi (11:33 / mi)
ahr:132 max:143 slept:8.0 shoes: PureFlow4
Hermann + Braes. Nasty conditions this morning - windless, warm, super humid. Made keeping things in the range a little trickier. Spent more time a few beats over MAF today than yesterday. But managed just fine. A fasted run - no issues there either.
Tuesday Aug 18, 2015 #
Running 58:19 [3] 5.1 mi (11:26 / mi)
ahr:130 max:142 slept:8.0 weight:158lbs shoes: PureConnect3
Hermann + Braes. Took a bit of effort to warm up to MAF pace, but once I was there, it was fine. A little more variation in HR than Sunday's run - sometimes had to push a tiny bit harder, other times had to back off a bit. Felt good throughout (which is one of the huge benefits to this type of training).
Monday Aug 17, 2015 #
Note
(rest day)
Planned rest.
Sunday Aug 16, 2015 #
Running 50:57 [3] 4.4 mi (11:35 / mi)
ahr:130 max:143 slept:8.0 shoes: Altra Instinct 3.0
Hermann. While yesterday was about keeping the HR down (particularly in the direct sun), today required more attention to keep it up near MAF. The fact that it was cooler than yesterday's afternoon run was likely a factor. Felt good.
Saturday Aug 15, 2015 #
Running 53:46 [3] 4.4 mi (12:13 / mi)
ahr:133 max:146 slept:8.0 shoes: Altra Instinct 3.0
Hermann. Late afternoon on a typically hot August day. A much more consistent effort. No walking & managed to stay really close to the zone the entire time. Just felt better. Interesting to see the effect of direct sun vs. shade and breeze on the HR. Moving from the sun to the breezy shade almost always led to a quick drop of 3-5 bpm.
Friday Aug 14, 2015 #
Running 1:08:03 [3] 5.7 mi (11:56 / mi)
ahr:134 slept:8.0 weight:158lbs shoes: PureFlow4
Hermann-Rice short. Whoa. This is going to be a long process. First run with the HR monitor (which worked nicely & was very comfortable). Staying within the MAF zone meant moving depressingly slow. Like just over a walk slow. Shuffle jog slow. Even then, every so often I would creep over the zone & have to throw in a short walk to chill it out. Walking too much was out, as I would pretty quickly drop below MAF. All that said, I felt a sense of direction and reason behind the effort that I haven't had in a very long time. Another bonus - a very quick recovery - the sweat machine turned off in no time. Also, I weighed in at a somewhat shocking 158, which doesn't suck.
Thursday Aug 13, 2015 #
Running 51:29 [3] 5.0 mi (10:18 / mi)
shoes: PureFlow3 Blue
Hermann + Braes. Another super slow effort. If my rough estimates of HR at a couple of points on the run were close to correct, I was probably a good bit under my MAF range, but I'd rather be under than over. Hope to get the HR monitor later today & get better data on tomorrow's run. Otherwise, felt terrific. Running really, really slow has its benefits!
Sleep: shitty; trouble falling asleep, then awoken by early morning storm
Diet: good.
Sleep: shitty; trouble falling asleep, then awoken by early morning storm
Diet: good.
Wednesday Aug 12, 2015 #
Running 43:45 [3] 4.4 mi (9:57 / mi)
shoes: PureFlow4
Hermann. In preparation for training with a HR monitor, I took this one very slow - at barely more than a jog. About mid-way through, I checked the HR manually just to get a sense of where I was at, and it was well under what my Maffetone rate would be, so I might be able to run a touch faster with the monitor. But it's clear I've been running everything well over that rate. Another upside - it was pretty pleasant. A lack of abject suffering makes a difference!
Sleep: 8 solid.
Diet: good. maybe 15g carbs before the run.
Sleep: 8 solid.
Diet: good. maybe 15g carbs before the run.
Walking 31:00 [3] 1.5 mi (20:40 / mi)
shoes: Altra Instinct 3.0
After-dinner dreadmill stroll.
Tuesday Aug 11, 2015 #
Note
(sick) (rest day)
Still feeling a little crappy, but somewhat improved.
Monday Aug 10, 2015 #
Note
(sick) (rest day)
Planned to take a few days off regardless, but started feeling a little off late yesterday and woke this morning with a sore throat (which might explain some of Saturday's disaster).
Sunday Aug 9, 2015 #
Note
(rest day)
Saturday Aug 8, 2015 #
Running 1:38:30 [3] 8.2 mi (12:01 / mi)
shoes: PureFlow4
Running center to Sabine (almost) with Chris. Total crash and burn. Shot after 4 miles. 4 slow miles at that. Walked 80% of the rest. Zero in the tank. Diet? Something else? Don't know, but it might be time to reassess things. Just terrible.
Friday Aug 7, 2015 #
Note
(rest day)
The body suggested a zero & I listened.
Thursday Aug 6, 2015 #
Running 59:13 [3] 6.5 mi (9:07 / mi)
shoes: PureFlow4
Hermann-Rice long zoo. Still not there. It wasn't a heat issue (although it was typically nasty), but there just wasn't much energy throughout. Hard to read much into this one, as I shook things up a little. The first 3/4 mile were super relaxed (like well over 9:00/mi) - trying to incorporate a longer warm up. I'll probably continue to do this, as everything felt smoother once I picked it up to normal pace. This was also a fasted run, so no waffle / breakfast round with my coffee this morning. Along with the lower carb diet, this may have contributed to the low energy as the body adjusts. Going to stick with it though. Just need to keep plugging away.
Wednesday Aug 5, 2015 #
Running 53:19 [3] 5.8 mi (9:12 / mi)
shoes: PureConnect3
Hermann-Rice short. Speed play - 3-speed progressions x 7. I can't imagine that it could be any more miserable weatherwise than this morning. Pretty sure this is the nadir of suck. Of course, that doesn't mean it'll be getting any better soon either. Kept the pace relaxed to the Rice loop and made sure the rest between repeats was significant. Extremely languid pace back home (with walking) with an eye toward quick recovery.
Tuesday Aug 4, 2015 #
Running 59:06 [3] 6.6 mi (8:57 / mi)
shoes: PureFlow4
Hermann-Rice long zoo. So much for the drier air. Back to full-on, early-August suckage. Took it very easy (including a couple of short walks). Struggling a lot with the heat. Suspect that I flirted with heat exhaustion a couple of weeks ago (7/16, probably) & am still feeling the consequences. Also tweaking the diet might be having some impact. In any case, not a memorable run.
Monday Aug 3, 2015 #
Note
(rest day)
Scheduled rest.
Myrtle routine (after a long period of slacking). Man, the hips and core have gotten stupid weak. Need to make this a regular routine again.
Myrtle routine (after a long period of slacking). Man, the hips and core have gotten stupid weak. Need to make this a regular routine again.
Sunday Aug 2, 2015 #
Running 49:37 [3] 5.8 mi (8:33 / mi)
shoes: PureFlow3 Blue
Hermann-Rice short. Still not 100%, but the middle miles around Rice felt pretty decent. Another drier-than-usual morning helped. Zero tomorrow to put me back on the regular schedule.
Saturday Aug 1, 2015 #
Running 1:03:26 [3] 7.2 mi (8:49 / mi)
shoes: PureFlow4
Hermann-Rice long zoo + Braes. May have some sort of bug, as my stomach was a mess yesterday & things definitely aren't feeling 100%. But a front actually moved through late yesterday & while it didn't bring cooler air, it did usher in much drier air. This in turn made a huge difference. A run that would likely have turned into a death march in yesterday's conditions was pretty solid even when the motor wasn't feeling great.