Running On Empty

Running For You
by Kip Moore
2015

We had a good run
But I knew, I knew, I knew
I knew this day would come
As bad as I want to
Ain't no way, not me girl
I ain't gonna stop you

But if the rain starts falling, falling on you
And your heart starts breaking, breaking in two
If the light starts fading, baby don't move
Just say my name, stay right there
I'll come running for you

I'm gonna miss you
Baby there's no way that I can go with you
So go on and chase it
I know, I know, I know
You can almost taste it
Yeah, time's a wastin'

But if the rain starts falling, falling on you
And your heart starts breaking, breaking in two
If the light starts fading, baby don't move
Just say my name, stay right there
I'll come running for you
Yeah, ooh

It's gonna be a long night
And I might shed a tear
But I'll a be all right
And even though you won't be in my arms
You'll be right where you belong
So go girl, go girl, go on

But if the rain starts falling, falling on you
And your heart starts breaking, breaking in two
If the light starts fading, baby don’t move
Just say my name, stay right there
I’ll come running for you, yeah

Week 5 of 22
We are 114 days from the starting line!

Summary:
  • Running Distance = 32.37 miles
  • Running Time = 5:09:13
  • Weights: Chest, Shoulders, Back twice (Monday and Thursday) - Arms twice (Tuesday and Friday) - Legs (Split workout in half and put it into the two other weight workouts I do)
Breakdown:

Monday
  • Weights - Chest, Shoulders, Back
Tuesday
  • Intervals - 0.5mi WU -12x400m@5k-2m RI
  • Total time: 0:53:30 Total Distance 5.64 mi.
  • No T+D corrected pace = 7:38 or 1:52 - 1:57 over 400 meters
  • 1:52.9/2:00, 1:54.6/2:00, 1:55.5/2:00, 1:56.4/2:00, 1:52.4/2:00, 1:56.6/2:00, 1:54.9/2:00, 1:52.9/2:00, 1:54.3/2:00, 1:56.2/2:00, 1:53.7/2:00, 1:55.3/2:00
  • Felt good. I am worried about doubling the distance next week at this pace!
  • Weights - Arms, Legs
Wednesday
  • Rest Day
Thursday
  • M Tempo
  • Time = 0:15:14
  • Pace = 0:8:19
  • Dist = 1.83 miles
  • 0.5% T+D correction. Went too fast (range was supposed to be 8:30 - 8:56)
  • Weights - Chest, Shoulders, Back
Friday
  • EA
  • Time = 1:00:09
  • Pace = 10:24
  • Dist = 5.78 miles
  • 1.0% T+D correction (10:15-10:47)
  • Weights - Chest, Shoulders, Back, Legs
Saturday
  • EB
  • Time = 1:30:09
  • Pace = 9:39
  • Dist = 9.35 miles
  • 0.5% T+D correction (9:31 - 10:01).
  • Weights - Arms, Legs
Sunday
  • LR
  • Time = 1:30:11
  • Pace = 9:14
  • Dist = 9.77 miles
  • No T+D correction (9:13 - 9:42).
  • Was hard to get out the door today. Once I warmed up, the run felt really good.
Overall thoughts this week:
  • Felt good.
  • No niggles, no pain
Next week:
525817

I hope everyone's training is going well. Have a wonderful week!
 
Intervals!

Today was the first increase in distance on my intervals; from 400m to 800m. I have been nervous for a couple of weeks about this one.

So instead of 1:55 per interval, I will be shooting for 3:49. With the +/-, that works out to 3:43 - 3:55.

I did notice that I am not used to the longer distance yet. My legs did feel tired after each interval and I noticed I was breathing a little heavier than usual. My HR jumped up to an average of 153 and was averaging 163 on interval 5.

Here are the results:

0.5 mi. WU + 6 x (800m @ 5k - 2min RI)
  • T+D corrected pacing - none. I think summer is pretty much over here. I would be surprised if I get any T+D corrections from now through MW.
  • total time 34:32
  • total distance 3.93 mi
  • 0.5 mi Warm-up - 10:26 pace
  • 3:47.0/2:00✅
  • 3:51.3/2:00✅
  • 3:52.8/2:00✅
  • 3:51.6/2:00✅
  • 3:43.7/2:00✅
  • - - -/ - - - :rolleyes1
I got so caught up in the effort that I somehow lost count of the intervals. I only noticed when I got home that I missed the last one! I guess I will have to repeat this one again next week.

Effort was challenging. I seemed to have gotten used to the 400 m, but sustaining it for 800 m was tough. Good thing I get next week to try it again before I bump up to 1 km.
 
The Long Run
by The Eagles
1979

I used to hurry a lot, I used to worry a lot
I used to stay out till the break of day
Oh, that didn't get it
It was high time I quit it
I just couldn't carry on that way

Oh, I did some damage
I know it's true
Didn't know I was so lonely
Till I found you

You can go the distance
We'll find out
In the long run (In the long run)
We can handle some resistance
If our love is a strong one (Is a strong one)

People talking about us
They got nothin' else to do
When it all comes down
We will still come through

In the long run
Ooh, I want to tell you
It's a long run

You know I don't understand
Why you don't treat yourself better
Do the crazy things that you do
Cause all the debutantes in Houston, baby
Couldn't hold a candle to you

Did you do it for love?
Did you do it for money?
Did you do it for spite?
Did you think you had to, honey?

Who is gonna make it?
We'll find out
In the long run (In the long run)
I know we can take it
If our love is a strong one (Is a strong one)

Well, we're scared
But we ain't shakin'
Kinda bent
But we ain't breakin'

In the long run
Ooh, I want to tell you
It's a long run
In the long run
In the long run

Gonna find out, ooh fa-fa-fa-find out
Long-long-long-long, long-long-long-long
Ooh, run-run-run, baby, run-run, baby
Long, long, long, long

Week 6 of 22
We are 107 days from the starting line!

Summary:
  • Running Distance = 32.41 miles
  • Running Time = 5:05:08
  • Weights: Chest, Shoulders, Back twice (Monday and Thursday) - Arms twice (Tuesday and Friday) - Legs (Split workout in half and put it into the two other weight workouts I do)
Breakdown:

Monday
  • Weights - Chest, Shoulders, Back, Legs
Tuesday
  • Intervals - 0.5mi WU -6x800m@5k-2m RI
  • Total time: 0:34:32 Total Distance 3.93 mi.
  • No T+D corrected pace = 7:38 or 3:43 - 3:55 over 800 meters
  • 3:47.0/2:00, 3:51.3/2:00, 3:52.8/2:00, 3:51.6/2:00, 3:43.7/2:00
  • I was so nervous about doubling the distance that I lost count of the intervals and ended it with one left to go. I did not realise until I got home that I made that error. I will repeat the session next week to make sure I get it right.
  • Weights - Arms, Legs
Wednesday
  • Rest Day
Thursday
  • M Tempo
  • Time = 0:30:07
  • Pace = 8:11
  • Dist = 3.68 miles
  • 1% T+D correction (range was supposed to be 8:33 - 8:59). I added 5 minutes to the run for the missed interval on Tuesday.
  • Started out too fast, but it felt good. I was reading @DopeyBadger's report last week where he made a deal with himself that if he was going to run faster, he better keep it up for the whole run. So I made a similar deal. I made sure it was not an out of control run and I definitely felt like I had more in my tank. I ended up having negative splits the whole run (8:25, 8:16, 8:04, 7:51). To my surprise, I ended up getting 3 new PRs: 1km = 4:51.5 (7:49 min/mi), 1mi = 7:51.2 and 5k = 25:14 (8:07 min/mi). I guess that goes to show the speed work is paying off.
  • Weights - Chest, Shoulders, Back, Legs
Friday
  • EA
  • Time = 1:00:11
  • Pace = 10:26
  • Dist = 5.77 miles
  • 1.0% T+D correction (10:15-10:47)
  • Weights - Arms, Legs
Saturday
  • EB
  • Time = 1:30:07
  • Pace = 9:40
  • Dist = 9.33 miles
  • 0.5% T+D correction (9:31 - 10:01).
  • There was a lot of smoke in there air...also a lot of aphids🦟.
Sunday
  • LR
  • Time = 1:30:11
  • Pace = 9:18
  • Dist = 9.70 miles
  • 0.5% T+D correction (9:16 - 9:44).
  • The run felt good. The smoke had cleared, but the aphids 🦟did not.
Overall thoughts this week:
  • Great week. I am happy how the intervals are making me stronger and bumping up my pace.
  • My long runs will be steadily increasing above the 90 minutes starting next week. Here we go!
Next week:
527247

I hope everyone's training is going well. Have a wonderful week!
 
shellott-hill said:
  • Pace = 8:11
  • Dist = 3.68 miles
  • 1% T+D correction (range was supposed to be 8:33 - 8:59). I added 5 minutes to the run for the missed interval on Tuesday.
  • Started out too fast, but it felt good. I was reading @DopeyBadger's report last week where he made a deal with himself that if he was going to run faster, he better keep it up for the whole run. So I made a similar deal. I made sure it was not an out of control run and I definitely felt like I had more in my tank. I ended up having negative splits the whole run (8:25, 8:16, 8:04, 7:51). To my surprise, I ended up getting 3 new PRs: 1km = 4:51.5 (7:49 min/mi), 1mi = 7:51.2 and 5k = 25:14 (8:07 min/mi). I guess that goes to show the speed work is paying off.
Click to expand...

Congrats on all the PRs.

There is an important distinction here though. I was faster by about 5-10 sec per mile on a long run. Which still puts me in the long run area and still about 60 sec/mile away from my M Tempo. So still working the same systems.

527273

Your run was a M Tempo run. You ran it about 35 sec/mile faster. So in essence it was more like a HM Tempo run, or a slightly slower LT run. It's not unreasonable to run for about 25 min at HM Tempo or a single LT rep. But neither are anywhere close to the effort of M Tempo and what would be required on a M Tempo run at 60-90 min in duration + multi mile WU/CD. So you were working a completely different area of the pace spectrum. While it's nice to do that every once in a while, be sure to pull back and stick to the plan. Otherwise, you'll slowly dig yourself a hole you're not aware you're in until it's too late.
 


My heart was broken like many others this week. Some sense of normalcy on the horizon with Dopey 2021 was a great distraction. Due to circumstances out of our control Dopey 2021 moved to a virtual event. The nail in the coffin for me was the US residents only for the virtual option. This week included the cancelling of hotels, flights and the runDisney race. I will try again in 2022.

What does this mean for my current training? I have not made any changes yet to my training schedule as I am still toying with the idea of doing the runs in the arctic freeze of January here at home. I will be at the mercy of the weather, but that is my current plan. I want to make it through the training cycle to see how my body reacts to it. It will be a good litmus test for when I ramp it up again for 2022.

Week 7 of 22
We are 100 days from the virtual starting line for Dopey 2021!
We are 459 days from the starting line for Dopey 2022!

Summary:
  • Running Distance = 35.36 miles
  • Running Time = 5:38:53
  • Weights: Chest, Shoulders, Back twice (Monday and Thursday) - Arms twice (Tuesday and Friday) - Legs (Split workout in half and put it into the two other weight workouts I do)
Breakdown:

Monday
  • Weights - Chest, Shoulders, Back, Legs
Tuesday
  • Intervals - 0.5mi WU -6x800m@5k-2m RI
  • Total time: 0:40:46 Total Distance 4.59 mi.
  • No T+D corrected pace = 7:38 or 3:43 - 3:55 over 800 meters
  • WU - 0:5:51.9 - 0.5 mi. - 11:44 avg Pace
  • 3:51.4/2:00, 3:51.5/2:00, 3:49.3/2:00, 3:48.2/2:00, 3:47.8/2:00, 3:47.8/2:00
  • Went much better this time. Had to deal with a few wind gusts, but didn't let it knock me out of my range.
  • Weights - Arms, Legs
Wednesday
  • Rest Day
Thursday
  • M Tempo
  • Time = 16:40 WU + 0:32:15 Tempo
  • Pace = 10:56 (WU) + 8:35 (Tempo)
  • Dist = 5.28 miles
  • No T+D corrected pace (8:28 - 8:54)
  • felt good
  • Weights - Chest, Shoulders, Back, Legs
Friday
  • EA
  • Time = 1:00:03
  • Pace = 10:23
  • Dist = 5.78 miles
  • No T+D corrected pace (10:09 - 10:40)
  • Weights - Arms, Legs
Saturday
  • EB
  • Time = 1:30:04
  • Pace = 9:30
  • Dist = 9.48 miles
  • No T+D corrected pace (9:28 - 9:58)
Sunday
  • LR
  • Time = 1:40:12
  • Pace = 9:22
  • Dist = 10.70 miles
  • No T+D corrected pace (9:13 - 9:42)
Overall thoughts this week:
  • Depressing start. Powered through.
  • Signed up of a virtual 10k night run next weekend. Will keep it at training pace. The Ultra Night Run...528457
  • they are donating a meal per km. The bonus for me is I get glow in the dark swag that I can use throughout the winter.
Next week:
528456

I hope everyone's training is going well. Keep your head up, we will make it through this ... and have a wonderful week!
 
Last edited:


Thank you for the comment.

I am excited to have a small event to keep me moving. It is also for a good cause. I will post some pictures of the swag when I go and pick it up later this week.
 
shellott-hill said:
What does this mean for my current training? I have not made any changes yet to my training schedule as I am still toying with the idea of doing the runs in the arctic freeze of January here at home. I will be at the mercy of the weather, but that is my current plan. I want to make it through the training cycle to see how my body reacts to it. It will be a good litmus test for when I ramp it up again for 2022.
Click to expand...
So I did a variation of this in 2016. My professional life is extremely busy in February through mid April. Lots of extra long hours, including weekends and very little free time. Once they announced Star Wars Dark Side and the Kessel Run for 2017 at a time when I could do it, I realized that if I wanted to do finish the Kessel Run, I would have to train during a time when I had never trained before because of the time it required to train and handle intense work pressures. But in order to determine if I could handle the necessary training for a half marathon, I chose to train as if I were running it in 2016 just to make sure I could handle it. Honestly, it was difficult, but I made it through. And that helped me a great deal in 2017 when I knew that I could do it because I had done it before without the race to motivate me.
 
Sleepless Knight said:
So I did a variation of this in 2016. My professional life is extremely busy in February through mid April. Lots of extra long hours, including weekends and very little free time. Once they announced Star Wars Dark Side and the Kessel Run for 2017 at a time when I could do it, I realized that if I wanted to do finish the Kessel Run, I would have to train during a time when I had never trained before because of the time it required to train and handle intense work pressures. But in order to determine if I could handle the necessary training for a half marathon, I chose to train as if I were running it in 2016 just to make sure I could handle it. Honestly, it was difficult, but I made it through. And that helped me a great deal in 2017 when I knew that I could do it because I had done it before without the race to motivate me.
Click to expand...
Thank you for sharing your experience. It is nice to know others have gone through the same thing in the past and made it through a better runner.

I am already seeing significant improvements for my running with this @DopeyBadger training plan. Adding in the intervals, spreading out the training load and varying my speed has made a huge difference. Before starting I had already convinced myself that I will always be a mid 9:30 runner that can't push it too hard...otherwise I will get hurt. Tat is no longer the case.

My latest thought is to try and do Dopey starting at age 50 and continue year after year until I can no longer run...
 
Week 8 of 22
We are 93 days from the virtual starting line for Dopey 2021!
We are 452 days from the starting line for Dopey 2022!

Summary:
  • Running Distance = 33.17 miles
  • Running Time = 5:09:26
  • Weights: Chest, Shoulders, Back twice (Monday and Thursday) - Arms twice (Tuesday and Friday) - Legs (Split workout in half and put it into the two other weight workouts I do)
Breakdown:

Monday
  • Weights - Chest, Shoulders, Back, Legs
Tuesday
  • Intervals - 0.5mi WU -4x1000m@5k-2m RI
  • Total time: 0:32:34 Total Distance 3.71 mi.
  • No T+D corrected pace = 7:38 or 4:37 - 4:52 over 1000 meters
  • WU - 0:5:51.3 - 0.5 mi. - 11:43 avg Pace
  • 4:43.9/2:00, 4:41.2/2:00, 4:42.8/2:00, 4:38.9/2:00
  • That'll play!
  • Weights - Arms, Legs
Wednesday
  • Rest Day
Thursday
  • M Tempo
  • Time = 0:33:18
  • Pace = 8:28
  • Dist = 3.93 miles
  • No T+D corrected pace (8:28 - 8:54)
  • Weights - Chest, Shoulders, Back, Legs
Friday
  • EA
  • Time = 1:03:06
  • Pace = 10:10
  • Dist = 6.21 miles
  • No T+D corrected pace (10:09 - 10:40)
  • Weights - Arms, Legs
  • Went a little long on my Easy A...reason is below.**
Saturday
  • EB
  • Time = 1:30:22
  • Pace = 9:29
  • Dist = 9.53 miles
  • No T+D corrected pace (9:28 - 9:58)
  • Ran at Sunset. Reason is below.**
Sunday
  • LR
  • Time = 1:30:06
  • Pace = 9:12
  • Dist = 9.79 miles
  • No T+D corrected pace (9:13 - 9:42)
  • Ran on tired legs today. It was a real battle to get myself of the couch and get outside. See below**
**I flagged Friday, Saturday and Sunday above for the virtual run I mentioned in a previous post. I ran the virtual Michelob ULTRA Night Run 3 days in a row. Here is all the swag I got in my race kit:

Everything was contained in this cardboard box -
529934

A thank you card outlining that each km I run provides a meal to the food bank of Canada.
529935
Unfortunately, the maximum is 10 km or 10 meals. If they would have counted my runs on Friday, Saturday and Sunday, that would have been 41 meals.

In the kit was a new LED headlamp. You can never have too many of these for winter running.
529937

Some Perskindol gel. I assume this is like "Ben Gay".
529938

An arm strap with an blue LED light in it. It has a fast flash, slow flash or solid mode.
529939

A shoe clip light that can be solid blue or flashing blue. I have never used one of these things before. I had to look online for how you are supposed to secure it to your shoe. Unfortunately, I lost it on Saturday night about 15 minutes into the run. I must have not installed it correctly on my shoe and knocked it off with my other foot. The funny thing is I found it when I went out running today sitting in the grass.
529940

some glow sticks...
529941

A hello fresh $80 food card...
529942

A blue running shirt. The lettering glows in the dark...
529943


And a medal...

529945

I treated each day as my normal Easy A, Easy B and Long Run. The only difference is I added 3 minutes to the Friday Easy A run to make sure I ht the 10 km. It was fun, but it is definitely no Marathon Weekend race.

I really need an in person race to get out of this slump. In an ideal world it would be at WDW!

I hope everyone's training is going well. Have a wonderful week!
 
shellott-hill said:
Week 8 of 22
We are 93 days from the virtual starting line for Dopey 2021!
We are 452 days from the starting line for Dopey 2022!

Summary:
  • Running Distance = 33.17 miles
  • Running Time = 5:09:26
  • Weights: Chest, Shoulders, Back twice (Monday and Thursday) - Arms twice (Tuesday and Friday) - Legs (Split workout in half and put it into the two other weight workouts I do)
Breakdown:

Monday
  • Weights - Chest, Shoulders, Back, Legs
Tuesday
  • Intervals - 0.5mi WU -4x1000m@5k-2m RI
  • Total time: 0:32:34 Total Distance 3.71 mi.
  • No T+D corrected pace = 7:38 or 4:37 - 4:52 over 1000 meters
  • WU - 0:5:51.3 - 0.5 mi. - 11:43 avg Pace
  • 4:43.9/2:00, 4:41.2/2:00, 4:42.8/2:00, 4:38.9/2:00
  • That'll play!
  • Weights - Arms, Legs
Wednesday
  • Rest Day
Thursday
  • M Tempo
  • Time = 0:33:18
  • Pace = 8:28
  • Dist = 3.93 miles
  • No T+D corrected pace (8:28 - 8:54)
  • Weights - Chest, Shoulders, Back, Legs
Friday
  • EA
  • Time = 1:03:06
  • Pace = 10:10
  • Dist = 6.21 miles
  • No T+D corrected pace (10:09 - 10:40)
  • Weights - Arms, Legs
  • Went a little long on my Easy A...reason is below.**
Saturday
  • EB
  • Time = 1:30:22
  • Pace = 9:29
  • Dist = 9.53 miles
  • No T+D corrected pace (9:28 - 9:58)
  • Ran at Sunset. Reason is below.**
Sunday
  • LR
  • Time = 1:30:06
  • Pace = 9:12
  • Dist = 9.79 miles
  • No T+D corrected pace (9:13 - 9:42)
  • Ran on tired legs today. It was a real battle to get myself of the couch and get outside. See below**
**I flagged Friday, Saturday and Sunday above for the virtual run I mentioned in a previous post. I ran the virtual Michelob ULTRA Night Run 3 days in a row. Here is all the swag I got in my race kit:

Everything was contained in this cardboard box -
View attachment 529934

A thank you card outlining that each km I run provides a meal to the food bank of Canada.
View attachment 529935
Unfortunately, the maximum is 10 km or 10 meals. If they would have counted my runs on Friday, Saturday and Sunday, that would have been 41 meals.

In the kit was a new LED headlamp. You can never have too many of these for winter running.
View attachment 529937

Some Perskindol gel. I assume this is like "Ben Gay".
View attachment 529938

An arm strap with an blue LED light in it. It has a fast flash, slow flash or solid mode.
View attachment 529939

A shoe clip light that can be solid blue or flashing blue. I have never used one of these things before. I had to look online for how you are supposed to secure it to your shoe. Unfortunately, I lost it on Saturday night about 15 minutes into the run. I must have not installed it correctly on my shoe and knocked it off with my other foot. The funny thing is I found it when I went out running today sitting in the grass.
View attachment 529940

some glow sticks...
View attachment 529941

A hello fresh $80 food card...
View attachment 529942

A blue running shirt. The lettering glows in the dark...
View attachment 529943


And a medal...

View attachment 529945

I treated each day as my normal Easy A, Easy B and Long Run. The only difference is I added 3 minutes to the Friday Easy A run to make sure I ht the 10 km. It was fun, but it is definitely no Marathon Weekend race.

I really need an in person race to get out of this slump. In an ideal world it would be at WDW!

I hope everyone's training is going well. Have a wonderful week!
Click to expand...

The night races sound like fun, and you got some cool items. Good way to pull in participation for those charities!
 
Week 9 of 22
We are 87 days from the virtual starting line for Dopey 2021!
We are 446 days from the starting line for Dopey 2022!

Summary:
  • Running Distance = 27.06 miles
  • Running Time = 4:19:01
  • Weights: Nada
Breakdown:

Monday
  • zilch
  • I was out of my routine this week. I went on a road trip for work and things did not line up the way I wanted them to for my running and weight training.
Tuesday
  • Intervals - 0.5mi WU -3x1200m@5k-2m RI
  • Total time: 0:28:29 Total Distance 3.34 mi.
  • No T+D corrected pace = 7:38 or 5:35 - 5:52 over 1200 meters
  • WU - 0:5:51.3 - 0.5 mi. - 11:43 avg Pace
  • 5:33.7/2:00, 5:49.3/2:00, 5:35.6/2:00
  • First one was a little fast. I think I slowed down too much for the second, then picked it back up for the third.
  • I did not get back in town until later in the evening. Had to run this one at night.
Wednesday
  • Rest Day
Thursday
  • Another chaotic day on the road and I did not get home until 10pm. Skipped my M Tempo run. :oops: The guilt train haunted me all night.
Friday
  • Not sure how beneficial this was, but I had it in my head that I needed to make up for my missed run yesterday. I took the M Tempo run from Thursday and combined it with the EA run today. In sort of a Mash up/interval layout, I combined the two into the following
  • 30 min. WU + 5 x (10 min. M Tempo + 12 min. EA)
  • The warm up ended up being 2.67mi. @ 11:15 pace
  • The intervals paces were: 8:39, 10:11, 8:43, 10:04, 8:30, 10:26, 8:44, 10:29, 8:47 10:13
  • The interval distances were: 1.16, 1.18, 1.15, 1.19, 1.18, 1.15, 1.15, 1.14 1.14, 1.17
  • Total Time = 2:20:08
  • Pace = 9:49
  • Dist = 14.28 miles
  • No T+D corrected pace
  • Felt nice to have along run over two hours...it has been a while.
Saturday
  • EB
  • Time = 1:30:24
  • Pace = 9:35
  • Dist = 9.43 miles
  • No T+D corrected pace (9:28 - 9:58)
  • Had tired legs. I am certain that was due to my extra long run on Friday.
Sunday
  • No run. Canadian Thanksgiving dinner today. I am currently a vegan/vegetarian, but made a great turkey dinner for the family. I used this as my excuse to not do my run. I was on my feet all day prepping for the feast.
  • My legs were still feeling the after effects of Friday.
Overall, I failed my plan this week. I missed two runs, and tried to overcompensate on the Friday run. That wrecked me for the week. I need to plan better if I have a trip out of town. We will work on that.

I will keep moving forward and move on to week 10.

BTW, running shorts are being put away. Woke up to snow fall this morning.

I hope everyone's training is going well. Have a wonderful week!
 
shellott-hill said:
Not sure how beneficial this was, but I had it in my head that I needed to make up for my missed run yesterday. I took the M Tempo run from Thursday and combined it with the EA run today. In sort of a Mash up/interval layout, I combined the two into the following
Click to expand...

In my view, learn to accept the missed run and move on. No one run really means that much. Especially in the big picture scheme of a training plan over 18-20 weeks. But combining a missed run with the next one could very easily lead to an injury and sideline you for a bit. So it's a very high risk/little reward type tradeoff. So I would have suggested just doing the EA run and then the EB run as normal.

If you had your normal Sunday run in there, then I think you might have been at an even larger risk. So it's probably for the best it didn't happen.
 
Thanks or the feedback. I am trying to listen more to how my body feels. In the past I would have powered through and most likely pulled a muscle.
 
Week 10 of 22
We are 79 days from the virtual starting line for Dopey 2021!
We are 438 days from the starting line for Dopey 2022!

Summary:
  • Running Distance = 31.91 miles
  • Running Time = 5:05:33
  • Weights: Made an appearance Thursday, Friday and Saturday
Breakdown:

Monday
  • rest day
Tuesday
  • Intervals - 0.5mi WU -Ladder@5k + 3m RI
  • The ladder was = 0.4km,0.8km,1.2km,1.6km,1.2km,0.8km,0.4km
  • Total time: 0:56:35 Total Distance 6.36 mi.
  • No T+D corrected pace. We are in the throws of winter!
  • WU - 0:4:57.9 - 0.5 mi. - 9:56 avg Pace
  • rather than type it all out, I will post it as a picture...
  • 533155
  • This one was hard. Mentally I was ready to give up after the 800m in interval 2. I was looking for any excuse to end the discomfort.
  • I did however make it through! I am going to repeat this one next week as I did not feel I was in the best frame of mind and my fitness did not feel good enough for it. Also, I am staring down the barrel at 3x1600m@5k - 3min RI and am not looking forward to it.
  • As a bonus, it ended up providing me with a couple of new PRs: 1mile = 7:37.6 min. and 10k = 54:39 min.
Wednesday
  • Rest Day
Thursday
  • M Tempo
  • Time = 0:08:33
  • Pace = 8:42
  • Dist = 1.23 miles
  • No T+D corrected pace (8:28 - 8:54)
  • short and sweet

Friday
  • Easy A
  • Total Time = 1:00:05
  • Pace = 10:27
  • Dist = 5.75 miles
  • No T+D corrected pace
  • I am running in snow laden trails these days, wearing multiple layers of clothing, a neck warmer and a toque! I don't like this weather for running.
Saturday
  • Easy B
  • Time = 1:30:09
  • Pace = 9:31
  • Dist = 9.48 miles
  • No T+D corrected pace (9:28 - 9:58)
Sunday
  • Long Run
  • Time = 1:30:17
  • Pace = 9:16
  • Dist = 9.75 miles
  • No T+D corrected pace (9:13 - 9:42)
  • Was cold enough that my Gatorade was on the verge of slush by then end of the run.
It was nice to get my running back on track after last week. The weights are starting to come back, but they were a struggle. The main obstacle for me right now is the weather. I am not happy about the snow covered paths and do hope for a warm spell to clean it all up. I can see my pacing will be hard to keep when I am sliding on icy paths and sidewalks that people decide they do not need to shovel.

Next week's preview:

533168

I hope everyone's training is going well. Have a wonderful week and stay warm out there!
 
shellott-hill said:
It was nice to get my running back on track after last week. The weights are starting to come back, but they were a struggle. The main obstacle for me right now is the weather. I am not happy about the snow covered paths and do hope for a warm spell to clean it all up. I can see my pacing will be hard to keep when I am sliding on icy paths and sidewalks that people decide they do not need to shovel.
Click to expand...

You may want to get some microspikes to slip onto your shoes for icy areas. I wear them around my neighborhood for running when the sidewalks haven't been cleaned very well. If you have bare patches of pavement, you can still run in them across that - it feels a bit odd, but not a big deal. In principle, this will wear down the spikes faster, but I've not noticed "faster" being that much faster.

Even with the microspikes, you'll have to slow down a bit in those sort of conditions to keep in the appropriate HR zone.
 
Week 11 of 22
We are 71 days from the virtual starting line for Dopey 2021!
We are 430 days from the starting line for Dopey 2022!

Summary:
  • Running Distance = 42.81 miles
  • Running Time = 6:49:10
  • Weights: Monday, Tuesday, Wednesday, Friday, Saturday
Breakdown:

Monday
  • rest day
Tuesday
  • Intervals!
  • Started out by running 1 mile @WU on the treadmill to calibrate my watch. Ran at setting 5.4 for 0:11:16 and a distance of 1.01mi. I then did my ladder run.
  • 0.5mi WU -Ladder@5k + 3m RI
  • The ladder was:
  • 0.25mi@5k + 3:00min@RI +0.50mi@5k + 3:00min@RI +0.75mi@5k + 3:00min@RI +1.00mi@5k + 3:00min@RI +0.50mi@5k + 0.75mi @RI + 0.25mi@5k + 3:00min@RI
  • 5k = 7.9 treadmill (7:38min/mi)
  • RI = 5.4 treadmill (11:06 min/mi.)
  • Total time: 0:48:50 Total Distance 5.42 mi.
  • No T+D corrected pace. We are in the throws of winter!
  • WU - 0:4:57.9 - 0.5 mi. - 9:56 avg Pace

Wednesday
  • Rest Day
Thursday
  • M Tempo day: 0:50:00 @ WU + 0:28:33 @ MTempo
  • Time = 1:18:33
  • Avg Pace = 9:41
  • Dist = 8.12 miles
  • No T+D corrected pace (8:28 - 8:54) for Tempo and (10:50 - 11:23) for WU

Friday
  • Easy A
  • Total Time = 1:00:06
  • Pace = 10:09
  • Dist = 5.92 miles
  • No T+D corrected pace (10:09 - 10:40)
  • I am running in snow laden trails these days, wearing multiple layers of clothing, a neck warmer and a toque!

Saturday
  • Easy B - too cold to go outside. My cutoff for going outside is -15C...it was -16C! Therefore on to the Treadmill again.
  • Time = 1:30:07
  • Pace = 9:38
  • Dist = 9.35 miles
  • No T+D corrected pace (9:28 - 9:58) Setting 6.1 on treadmill

Sunday
  • Long Run
  • Time = 2:00:13
  • Pace = 9:20
  • Dist = 12.89 miles
  • No T+D corrected pace (9:13 - 9:42)
  • The sun came out today and it was much warmer (-5C). I was able to get back out into the sun today!

I hope everyone's training is going well. Have a wonderful week and stay warm out there!
 
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