global_dev
Shave Enthusiast
I’m trying! It’s been a rough 3 weeks due to travel, work, wknd tournaments and some injuries (not mine).
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Jon’s musing about running and things about running while running and after running and probably before running too
- Thread starter global_dev
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global_dev
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gorgeous cool day here in Northern VA. took fri & sat off and today my youngest and I went for forest jog. how much nicer it is to run in 60 degree WBGT, 43% humidity, but it was kind of windy.. decided today would be a good long run day so we got to around 11 miles in just under 2 1/2 hours. we stopped along the way to check out the views over the potomac river inlets and enjoyed the crisp area. it was a great run, with plenty to keep us distracted from just pounding the pavement on the usual days.
global_dev
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Definitely still running and still results and efforts are all over the place. Finally got down to 5k in 27mins and did it twice in one day in differ areas. Still want to get that down before jan1.
Also some 7 mile runs around a 10:30min/mile pace and some speed intervals where i was really moving.
Way better HR than when i started out, some due to fitness and some due to better effort and pace management, not going out too fast too soon.
Tried some new balance fresh foam more2, maxi cushion, for some long slow runs and they are nice, but hopefully broken in some miles. Also went back to the brook levitate2 that i started out with and definitely a bit different in feel across these same miles. Shoes really do change feel, form and enjoyment. Way more than people think (unless it was just me think that it wasn’t as big a spread).
Knocking on wood, i am 3 miles away from breaking 1000 miles run in 2021. 5 miles from 100 in Oct.
Also some 7 mile runs around a 10:30min/mile pace and some speed intervals where i was really moving.
Way better HR than when i started out, some due to fitness and some due to better effort and pace management, not going out too fast too soon.
Tried some new balance fresh foam more2, maxi cushion, for some long slow runs and they are nice, but hopefully broken in some miles. Also went back to the brook levitate2 that i started out with and definitely a bit different in feel across these same miles. Shoes really do change feel, form and enjoyment. Way more than people think (unless it was just me think that it wasn’t as big a spread).
Knocking on wood, i am 3 miles away from breaking 1000 miles run in 2021. 5 miles from 100 in Oct.
global_dev
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As I hit about a year into my running, definitely feel like its been a tremendous but slow progress for me. Maybe its because i am 5’11” ~200lbs and not 135lbs.
I just hit 1000 miles today (day 301) in 2021 with a 5k in 28mins. After two days of 7-10 miles each day. It was not too hard and not too easy. Lots of rolling hills although it felt like it was all almost all uphill for 2/3s of the run.
It’s not like any getting better at anything i’ve done before. It feels way slower and i need to take days off to get better results and it feels like the 5k is not aligned with the 10k nor the HM, so much in terms of doing well enough.
My HR recovery seems pretty good to get from 170 to 120 relatively quick and thats nice.
There is definitely a slight hurt on my muscles and joints that whispers to just stay on the couch, but its not enough yet to get me to stay there.
I’ve been super lax on the pre and post run stretches and recovery, today i used the massage gun first time in a while, i love it. Stupid not to use it. Gotta get back to some home yoga And better diet. I am clearly not outrunning a mediocre diet.
The weather’s dropped like 15-20 degrees, sun is going down way early, it’s time to get back on a training plan.
I just hit 1000 miles today (day 301) in 2021 with a 5k in 28mins. After two days of 7-10 miles each day. It was not too hard and not too easy. Lots of rolling hills although it felt like it was all almost all uphill for 2/3s of the run.
It’s not like any getting better at anything i’ve done before. It feels way slower and i need to take days off to get better results and it feels like the 5k is not aligned with the 10k nor the HM, so much in terms of doing well enough.
My HR recovery seems pretty good to get from 170 to 120 relatively quick and thats nice.
There is definitely a slight hurt on my muscles and joints that whispers to just stay on the couch, but its not enough yet to get me to stay there.
I’ve been super lax on the pre and post run stretches and recovery, today i used the massage gun first time in a while, i love it. Stupid not to use it. Gotta get back to some home yoga And better diet. I am clearly not outrunning a mediocre diet.
The weather’s dropped like 15-20 degrees, sun is going down way early, it’s time to get back on a training plan.
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global_dev
Shave Enthusiast
Ended OCT 2021 with 104miles in the bank, which is pretty suprising given i didn't run at all over the weekend and missed a bunch of nice days. regardless it's still a ton of miles. For Friday's run, i got to bust out my early summer purchases that sitting around waiting for inclement weather, it basically poured and I had on water/wind repellent top/bottom and shoes (nike peg35 shields). everything felt really nice and it's an odd thing when you jump out the door ready to go and everyone else thinks you're a crazy person. I was super excited. shoes felt great and not feeling soaked halfway through, while cruising, was pretty sweet. a bunch of wet leaves and branches everywhere, so while it was a fast run, i was still a bit apprehensive.
I have a ton of shoes to keep trying out.. end of season and model runs had some great discounts going on.
Monday's run was in some New Balance fuel cell rebels v1. definitely a lot lighter, less cushioned and faster than what i've been wearing lately, but the legs felt pretty good after the run; however running by feel had me running way faster than normal, almost 2 minutes faster per mile which had me kind of feeling it at the end of the 2 mile marker, it was an odd feeling, i wasn't pushing myself too hard but the beginning of mile 3 is a huge hill and my brain pretty much said "no", so i skipped that hill and realized i was going to have to take a different approach for the next 3 miles. 5 miles in 54 mins with some pretty fast paces as well as some pretty slow. 3 miles at 8:55 avg pace and 2 miles at 14:15 avg pace. the problem with this is i felt like i was often hitting a pace that was just high to take me out.. i'll have to slow it down a bit for the longer runs (especially since you can't se the hills in this graph, you can guess that some of the larger, longer hills are where my pace slows, i did make it up at least 2 or 3 of the 5 or 6)... green and yellow (and black) are HR and white is pace (mins/mile). interesting to see how the when i get just above zone 2 (green) slightly (we are taking a range of 5bpm) it's enough. I probably could have powered through, but i have some stuff i need to take care of today and i can't be too tired.
i can see some interesting run and leg differences in the runscribe data, but at the moment it's hard to concentrate on fixing it throughout the hour, but i think i see some improvement and definitely can see differences based on the shoe selection.
I have a ton of shoes to keep trying out.. end of season and model runs had some great discounts going on.
Monday's run was in some New Balance fuel cell rebels v1. definitely a lot lighter, less cushioned and faster than what i've been wearing lately, but the legs felt pretty good after the run; however running by feel had me running way faster than normal, almost 2 minutes faster per mile which had me kind of feeling it at the end of the 2 mile marker, it was an odd feeling, i wasn't pushing myself too hard but the beginning of mile 3 is a huge hill and my brain pretty much said "no", so i skipped that hill and realized i was going to have to take a different approach for the next 3 miles. 5 miles in 54 mins with some pretty fast paces as well as some pretty slow. 3 miles at 8:55 avg pace and 2 miles at 14:15 avg pace. the problem with this is i felt like i was often hitting a pace that was just high to take me out.. i'll have to slow it down a bit for the longer runs (especially since you can't se the hills in this graph, you can guess that some of the larger, longer hills are where my pace slows, i did make it up at least 2 or 3 of the 5 or 6)... green and yellow (and black) are HR and white is pace (mins/mile). interesting to see how the when i get just above zone 2 (green) slightly (we are taking a range of 5bpm) it's enough. I probably could have powered through, but i have some stuff i need to take care of today and i can't be too tired.
i can see some interesting run and leg differences in the runscribe data, but at the moment it's hard to concentrate on fixing it throughout the hour, but i think i see some improvement and definitely can see differences based on the shoe selection.
global_dev
Shave Enthusiast
I had a chance to run a nice easy 5K recovery run last night. It turned into a decent 4 mile clip with special attention to heel height in the swing phase of the movement and it felt good. I really worked on it and ended up moving a bit faster than i planned; however, i think it activates slightly "different" muscles in the quad and hamstring so i wasn't as tired at the end as i'd thought i'd be. Not a sprint, so i wasn't having high lift of the thigh and knee but it felt really different, i was trying to get my calf a bit higher than parallel to the ground and have natural lever motion action through towards the foot landing.
Lots of folks out on the main part of the path last night and it's well lit, so it was interesting to pass small groups of people who weren't really wanting to move over. not terrible, but not super convenient.
i ran in the pegasus 37s and after having run in the fuelcell rebels earlier that day, the pegasus felt super cushy/bouncy, it was crazy. and i'm back in light sweatpants and thin jackets. I think it might be time to invest in chest lamp or headlamp, the blinking lights i have are decent but they don't help me see the road, they only let people see me and it's getting dark really early here.
Lots of folks out on the main part of the path last night and it's well lit, so it was interesting to pass small groups of people who weren't really wanting to move over. not terrible, but not super convenient.
i ran in the pegasus 37s and after having run in the fuelcell rebels earlier that day, the pegasus felt super cushy/bouncy, it was crazy. and i'm back in light sweatpants and thin jackets. I think it might be time to invest in chest lamp or headlamp, the blinking lights i have are decent but they don't help me see the road, they only let people see me and it's getting dark really early here.
global_dev
Shave Enthusiast
so another week down, since tuesday i have run 3 of the 4 days, every day except tues and yesterday, todays run was a glorious fall day - about 55F, cool and sunny. I've run 39 frigging miles this week over the 4 days. Yesterday off was kind of weird, really wanted to get out there, but at the same time was ok with not getting out there, so today I got out around noon... couldn't decide what type of run to go on ready for a trail run and decided to see how I feel as i made my way around the forest. I felt good. really good.
Stopped to pee at ~ mile 2, tripped at ~mile 4, did some heel kick intervals at ~mile 6, sat down on a bench for a minute after a switchback at ~ mile 7, did some A skips at mile 8 and slowed down around some nasty muddy, rooty hills (up/down). beautiful sun-laden view of the potomac river inlets/estuaries, multi colored leaves covering the single-track.
once i hit mile 10 i knew i was on it, pacing about 20 minutes faster than my last 2 HM attempts. and those were more pavement based but long arduous hills on those roads with what feels like never ending road and the last one in July was a DNF at ~mile 12 with heat index in the 100s iirc.
at around mile 12, another runner joined the lightly paved path just behind me, the path goes for like 1/2 of a mile before getting onto a wooden watershed boardwalk. i could feel her pacing off me at ~9min/mile, but once we hit the wooden boardwalk which ebbs and flows up and down a bit as it twists and turns, i couldn't hear her foot strikes anymore after 1/3 mile on the board walk, i fully expected her to pass me earlier and I was so curious to see where she was buti was really concentrating on turning up the pace for the last mile while fighting off the feel of some hamstring tightening in my left leg. adjusted my heel kick and i realized i would have to turn around at 12.85 to not get caught up in some tight wood narrow planked gateway with the potential for randos clogging the planks to get that last quarter mile. it was awesome.
Today i was cruising past 13.1 without feeling the need to stop, but it felt good to walk, the last mile or so home is all uphill and i think the turn around was a better use of my energy instead of using the last mile home as my finishing line.
PR today! Half Marathon in 2H29M running through the woods. Nike Kiger 5 shoes. light long sleeved shirt, 2-in-1 7in shorts. no water, no fuel gels, no food.
the analysis over the last 90 days over all kinds of training and runs is predicting a HM in 2:16 so I actually feel really good that todays conditions, terrain, experience was 2:29 (exactly 1 min/mile diff), which hopefuly won't be too difficult to overcome on a more flat course with water and perhaps a fuel gel or 2. not sure what it feels like to have those 2 resources, but maybe i'll give it a try in a couple months or so. i'd like to focus on some speed work which i was kind of neglecting.
i have an appointment for running gait analysis next weekend. Its a free session and i hope it'll be interesting to see what a professional has to say. If this seems like a good thing, I may pony up some funds for a annual pass to a local SMART Lab if i get more serious about some goals and progress.
Stopped to pee at ~ mile 2, tripped at ~mile 4, did some heel kick intervals at ~mile 6, sat down on a bench for a minute after a switchback at ~ mile 7, did some A skips at mile 8 and slowed down around some nasty muddy, rooty hills (up/down). beautiful sun-laden view of the potomac river inlets/estuaries, multi colored leaves covering the single-track.
once i hit mile 10 i knew i was on it, pacing about 20 minutes faster than my last 2 HM attempts. and those were more pavement based but long arduous hills on those roads with what feels like never ending road and the last one in July was a DNF at ~mile 12 with heat index in the 100s iirc.
at around mile 12, another runner joined the lightly paved path just behind me, the path goes for like 1/2 of a mile before getting onto a wooden watershed boardwalk. i could feel her pacing off me at ~9min/mile, but once we hit the wooden boardwalk which ebbs and flows up and down a bit as it twists and turns, i couldn't hear her foot strikes anymore after 1/3 mile on the board walk, i fully expected her to pass me earlier and I was so curious to see where she was buti was really concentrating on turning up the pace for the last mile while fighting off the feel of some hamstring tightening in my left leg. adjusted my heel kick and i realized i would have to turn around at 12.85 to not get caught up in some tight wood narrow planked gateway with the potential for randos clogging the planks to get that last quarter mile. it was awesome.
Today i was cruising past 13.1 without feeling the need to stop, but it felt good to walk, the last mile or so home is all uphill and i think the turn around was a better use of my energy instead of using the last mile home as my finishing line.
PR today! Half Marathon in 2H29M running through the woods. Nike Kiger 5 shoes. light long sleeved shirt, 2-in-1 7in shorts. no water, no fuel gels, no food.
the analysis over the last 90 days over all kinds of training and runs is predicting a HM in 2:16 so I actually feel really good that todays conditions, terrain, experience was 2:29 (exactly 1 min/mile diff), which hopefuly won't be too difficult to overcome on a more flat course with water and perhaps a fuel gel or 2. not sure what it feels like to have those 2 resources, but maybe i'll give it a try in a couple months or so. i'd like to focus on some speed work which i was kind of neglecting.
i have an appointment for running gait analysis next weekend. Its a free session and i hope it'll be interesting to see what a professional has to say. If this seems like a good thing, I may pony up some funds for a annual pass to a local SMART Lab if i get more serious about some goals and progress.
global_dev
Shave Enthusiast
i have not, until recently I was not tempted to enter anthing, i have not entered anything, and i don't think i will anytime soon. but i can't ignore that people say it's a great experience usually. i will agree some of these virtual races have some pretty cool hardware. i think in the end though, i got no place to put that shtuff and i already feel really really good knowing i can make the distance. perhaps hardware for an ultra in the future would be cool.
global_dev
Shave Enthusiast
Really pumped about saturdays trail run and the fall/trip at mile 4 showed up as a bruised purple 3rd toe on my right foot. it doesn't hurt much which is kind of odd and i've been able to run 2 separate 5Ks yesterday and today at a pretty decent recovery paces @ ~10:30min/mile each. no hint of any middle tow pain, so i went with what feels good.
today was the first day i tried to run based on polar's Power meter, aiming to maintain between 335 - 393 watts (85 - 99% of my Max Aerobic Power*) reading throughout the 5K, definitely easy to predict when it's gonna rise/fall, but hard to adapt the pace enough based on the way my leg muscles feel. Maximum aerobic power is the lowest exercise intensity where your body reaches its maximum ability to consume oxygen (VO2max). It can usually be sustained for a few minutes only.
Uphills required i slowed down a lot from over 400w, downhills - i couldn't even get above 300w. I know that i haven't done any real power or vo2 testing and that other companies power readings aren't the same based on algorithims and technique, but i'll take what i can get for now.
i'm not seeing any crazy imbalances or issues from my footpods, so i think thats a plus, but i am getting to better find the nuances that might make some difference in the future. Not trying to make any major changes, but i think i may have to do some work outside of a run to get where i need to be.
today was the first day i tried to run based on polar's Power meter, aiming to maintain between 335 - 393 watts (85 - 99% of my Max Aerobic Power*) reading throughout the 5K, definitely easy to predict when it's gonna rise/fall, but hard to adapt the pace enough based on the way my leg muscles feel. Maximum aerobic power is the lowest exercise intensity where your body reaches its maximum ability to consume oxygen (VO2max). It can usually be sustained for a few minutes only.
Uphills required i slowed down a lot from over 400w, downhills - i couldn't even get above 300w. I know that i haven't done any real power or vo2 testing and that other companies power readings aren't the same based on algorithims and technique, but i'll take what i can get for now.
i'm not seeing any crazy imbalances or issues from my footpods, so i think thats a plus, but i am getting to better find the nuances that might make some difference in the future. Not trying to make any major changes, but i think i may have to do some work outside of a run to get where i need to be.
global_dev
Shave Enthusiast
Last night i went out just after sundown at 5:30pm. About 3 miles in my blinking light/reflector went flying off the arm band /smh as i was running at threshold pace up a gardua incline. Kind of disappointed how poor it works and would rather have a better solution.
Tried out some new kicks, puma velocity nitro and i was moving way too fast for my capabilities over the 5 miles. Couldnt keep the pace up so ended up doing fartleks I’m not sure if its DOMS or i just cant keep the pace. My cardio testing says I’m good to go, but the hills are killers. I couldnt keep a slower pace, cant tell if it’s the slightly different form that i am trying out and/or i am just really straining my legs.
Tried out some new kicks, puma velocity nitro and i was moving way too fast for my capabilities over the 5 miles. Couldnt keep the pace up so ended up doing fartleks I’m not sure if its DOMS or i just cant keep the pace. My cardio testing says I’m good to go, but the hills are killers. I couldnt keep a slower pace, cant tell if it’s the slightly different form that i am trying out and/or i am just really straining my legs.
global_dev
Shave Enthusiast
Forgot to mention i spent some time at the surgeons looking at pics of my daughters ACL repair surgery from 2 weeks ago. No ACL connection, just ripped off, to quad tendon in its place. Pretty wild pics and hopefully stays put from now on. Went to the PT after to get her Range of motion and strength back. She’s been in PT before surgery and day after and is already weight bearing and off crutches and out of brace. When i hurt my knee (different injury) i couldnt really move by myself at all for months in my external fixator. Was in a wheel chair, walker, crutches that felt like forever.
GearNoir
“The Disney Princess’s Apprentice”
global_dev
Shave Enthusiast
Love telling my girls that todays training is planned to be fartleks.
global_dev
Shave Enthusiast
New PR! 5K in 25:30!
warmed up a bit for almost a mile, did a leg recovery test that said good to go. Pouring rain this morning, thought i would take a rest day, but i feel like I’m not putting in the work and yesterday felt kind of bittersweet as a training.
Still feel a little tired, but it was a beautiful day and felt i had some reserve energy. Plotted the flattest route i could find near my home along the wetlands, relatively low traffic, great scenery at the 1 to 2 mile area, rolling hills but nothing like my normal route. More hills than I remember and plotting it had me think it wasnt as flat as i felt it was gonna be but flatter than my daily is kind of what i needed.
The elevation grade adjustment shows the time as 24:50 if i was on a totally flat course. I’m pretty psyched based on how i feel, the kinda cool weather. The gps says i wasted about 5-10 seconds at out and back midpoint speed wise.
It was definitely rough to be out there solo, no pacer, music was kinda of iffy in terms of bpm and push, probably should sort that out before hand next time.
I dont know how much more i had in me distance or speed wise, but i could definitely feel areas for opportunity in form, cadence, and kick at the end. Maybe even bring some water.
Interesting day, not sure after reflection whether i put everything i had into (def felt like it at the time) but also didnt collapse at the end.
warmed up a bit for almost a mile, did a leg recovery test that said good to go. Pouring rain this morning, thought i would take a rest day, but i feel like I’m not putting in the work and yesterday felt kind of bittersweet as a training.
Still feel a little tired, but it was a beautiful day and felt i had some reserve energy. Plotted the flattest route i could find near my home along the wetlands, relatively low traffic, great scenery at the 1 to 2 mile area, rolling hills but nothing like my normal route. More hills than I remember and plotting it had me think it wasnt as flat as i felt it was gonna be but flatter than my daily is kind of what i needed.
The elevation grade adjustment shows the time as 24:50 if i was on a totally flat course. I’m pretty psyched based on how i feel, the kinda cool weather. The gps says i wasted about 5-10 seconds at out and back midpoint speed wise.
It was definitely rough to be out there solo, no pacer, music was kinda of iffy in terms of bpm and push, probably should sort that out before hand next time.
I dont know how much more i had in me distance or speed wise, but i could definitely feel areas for opportunity in form, cadence, and kick at the end. Maybe even bring some water.
Interesting day, not sure after reflection whether i put everything i had into (def felt like it at the time) but also didnt collapse at the end.
global_dev
Shave Enthusiast
As far as i can tell, Running is not as great for good weight loss as i thought. Ask me how i know. “I’m not just the president of the company, I’m also a client. “ and you definitely can’t outrun a poor diet.
I think having some others around, with a competitive spirit, could have pushed the pace appropriately.
global_dev
Shave Enthusiast
Spent a couple hours getting a gait analysis yesterday morning. It was pretty cool, i was hoping for something more of a deep dive really personalized, but in all honesty pretty comprehensive for what it was and i was not unhappy and it was more than i expected. About 15-20 different areas of measurement over 7 stations and 20. I’ll give a bit of some results and thoughts a bit later.