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Week 9 of 12

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SandiBeach

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Life (wedding, moving, traveling- Yay!) took precedence over my running since around late 2014/early 2015.  I’d still run a few miles here and there, but was averaging around 20 miles/month.  For perspective, in 2012 I was just shy of 1000 miles for the year, with some months being close to 200 miles.  Fast forward to July 2017.  I was feeling very out of shape, and I had some free time to get back into running.  For July and half of August, I ran after work through the neighborhoods around our house approximately 3 miles with a longer 4-7 mile run thrown in on the weekends.  Hot and humid but I felt good.

My DH (he injured his feet early July, or he would have run with me) was supportive and would push me out the door for runs, but I wanted to relax weeknights after work with him, so I would skip running many nights. Plus, the days were getting shorter, and I won't run by myself outside in the dark (too paranoid).  So any serious training wasn't going to be happening.  That is, until DH asked the brilliant question, “why don't you go to the gym and run before work?”  Light-bulb moment/facepalm! Not sure why I didn’t accept this possibility before… I guess sometimes you need a different perspective to see things that are right in front of you.  Either way, the training fire was now re-lit!  

I already woke up around 5 am, but if I adjusted just a few minutes earlier, I could get to the gym for opening at 5, run for approx. an hour, and still get to the office before 7! (7 am is a general requirement since I loathe sitting in any traffic in the morning.) Then at night, I could happily relax knowing I already ran.  This worked perfectly! Now, I just needed a training plan and a goal race.

I picked a 10K on 11/4/17 as a goal race and found a training plan on Garmin Connect for a 10K.  It’s the advanced plan, which converting time into paces has me running 20-30 miles/per week on four days of running. Perfect.  I could run only weekday mornings and have weekends for “cross training.” Cross training consists of house destruction/repair.  What else would you do on a weekend when your house was built in the mid-19th century???? Generally, I get my upper body/core workouts by ripping down plaster ceilings, reinforcing joists, dry walling, and painting. Next training cycle will be a complete kitchen remodel, and I’m definitely looking forward to that one!

I’ve followed the Garmin Connect plan quite closely, but pushed all the runs onto weekdays and reorganized them to not have hard workout on days next to each other, unless that was in the original plan.  It’s mostly a time-based plan, so it takes into account different running abilities.  Sometimes I convert to a mile goal for the day, such as for long runs.  It just helps me mentally on the treadmill to complete miles so I can push the pace at the end a bit and get done faster.  In my brain 9 miles sounds a lot better than 75 minutes...I can get those 9 miles done in closer to 73 minutes!  (And, I mean, those less than 2 minutes just mean so much in a 75 minute run. :P)

I’m using a 10K pace of 6:58, and a threshold pace of 7:30 (sometimes 7:19).  My hope is that this will translate to under 7:15 /mile for a goal of under 45 minutes for the 10K race.  The difference is because I believe I run faster on the treadmill than outside (I run with a 0% incline, one of these days I'll bump it up to 1%. Maybe. Probably not.).

Last week (week 9 of a 12-week plan) included the following:

  • Sunday: rest   
  • Monday: 10 minute w/u at 8:20 followed by 2 x 2 miles at 6:58 with a 10 minute recovery at 8:34 between.
  • Tuesday: 9 mile long run averaging 8:09, start at 8:20 for 5 miles then get progressively faster. (gotta save those 1-2 minutes!)
  • Wednesday: rest
  • Thursday: 15 min. at 8:34, 15 min at 7:19, 15 min at 8:20
  • Friday: rest
  • Saturday (only weekend run all training cycle): 15 min w/u at 8:20 then 10 x 2 min at 6:58 (last one held for 3 minutes, with 1 min recovery at 8:34. Cross training: Paint dining room ceiling (made me much more sore than running did – my shoulders still hurt today (Monday))

It was a good week! Finished all the runs well, but definitely didn’t feel great for most of them, and Monday’s run was very difficult.  Good thing I get to try that one again next Monday – Ha!

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Glad the morning is working out for you to workout. Ha!

I'm no expert or coach type person, but all 4 of your runs look like they have a speed workout of some sort built in. Okay, Tuesday with a slight progression not so much, but the others do. I would simply encourage you to keep it easy more often. You know, the 80 / 20 rule deal. An easy run between 8:30 - 9:00 pace would be good instead of more intervals or a 15 minute threshold.

Just my opinion somewhat based on plans I've used and things I've read. Take it or leave, but most of all, listen to your body because it will tell you when you need to take it easy.

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22 minutes ago, mattw said:

Glad the morning is working out for you to workout. Ha!

I'm no expert or coach type person, but all 4 of your runs look like they have a speed workout of some sort built in. Okay, Tuesday with a slight progression not so much, but the others do. I would simply encourage you to keep it easy more often. You know, the 80 / 20 rule deal. An easy run between 8:30 - 9:00 pace would be good instead of more intervals or a 15 minute threshold.

Just my opinion somewhat based on plans I've used and things I've read. Take it or leave, but most of all, listen to your body because it will tell you when you need to take it easy.

Thanks for the feedback!  This was probably not the best week to start posting about.  It was definitely "hard workout" heavy.  My current week has easy today, long tomorrow, rest wed, threshold Thursday and easy Friday.  Easy is around 8:44.  So your advice is spot on for most of the weeks! :)

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I like having my running done before the sun comes up.  Too much can happen in a day to de-rail good intentions. 

I agree with Dave, your DH is a good man. 

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I also try to only run during the mornings because I really value the evening family time. Plus it's nice to have it done with for the day. Kudos for fitting it into your schedule!

I used to be against running in the dark but since I also get to work between 7-730am, it's inevitable. I was a bit nervous at first (woman running solo) but keep my routes through the busier parts of my area. While it's annoying to run by traffic and lots of businesses, schools, firehouses, etc...I feel safer. I do more loops so that I'm not too far away and I don't turn on my music until the sun is up, which is basically only the last half mile of my runs this week!

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Glad you had a good week. If they can be done safely, you can't beat an early morning run. 

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15 hours ago, NavEng said:

Glad you had a good week. If they can be done safely, you can't beat an early morning run. 

I'd love to run with the sunrise, maybe next summer, now my runs would be completely in the dark.  I live in farm country, beautiful fields, but high speed back roads, especially during commuting time. I've seen a few too many destroyed fences around here for my liking.

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18 hours ago, DrWhiskers said:

I also try to only run during the mornings because I really value the evening family time. Plus it's nice to have it done with for the day. Kudos for fitting it into your schedule!

[...]I don't turn on my music until the sun is up, which is basically only the last half mile of my runs this week!

I really didn't know how perfect running in the morning could be! I get the completely enjoy family evening time, which is wonderful!

Hopefully, once the clocks change you'll soon get a little more time with music!

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Does your gym have a running track or is all your running happening on the treadmill? If it's the treadmill, kudos to you for getting out of bed early for that. I couldn't do it.

I do need to consider getting up early for a run though since DH hasn't been running with me lately either due to injury.

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One more thing: I get where you are coming from on the home improvement projects. Our house was built around 1900 and those projects definitely never stop. Currently for us it's hardwood flooring in the guest wing (sounds grand but is really just a 3 room addition to the original house) and some old barn sliding doors as doors for the guest rooms.

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On 10/17/2017 at 1:53 PM, RunSplendidly said:

One more thing: I get where you are coming from on the home improvement projects. Our house was built around 1900 and those projects definitely never stop. Currently for us it's hardwood flooring in the guest wing (sounds grand but is really just a 3 room addition to the original house) and some old barn sliding doors as doors for the guest rooms.

Oooooo, "guest wing," I'll need to start calling some random part of our house that! :D It does sound fancy!  I think the best part of renovating these old houses though is trying to figure out what was originally going on with the structure.  Our kitchen, the master, and all the bathrooms (we have a random strip of concrete that ends in nothing - told that the outhouse was at the end originally) are all a later add-on to the original house, but we can't figure out the original house's floor plan.  Every time we rip down a ceiling or wall, we uncover a little more information to solve the mystery, along with a bunch of "why would anyone do that??" questions!

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On 10/17/2017 at 1:51 PM, RunSplendidly said:

Does your gym have a running track or is all your running happening on the treadmill? If it's the treadmill, kudos to you for getting out of bed early for that. I couldn't do it.

I do need to consider getting up early for a run though since DH hasn't been running with me lately either due to injury.

All treadmill. I personally have a harder time with the short tracks. Ran on a cruise ship deck track once, and I think it was the hardest run I have ever tried. After 2 consistent treadmill months, I'm enjoying the zone-out monotony of it!

I can't say enough good things about morning running! Just don't ask me in the time between waking up and about 5 minutes into a run. :D

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