Thursday, December 23, 2010
Out of the Office
MHM is out of the office for the next couple weeks but will return with all sorts of exciting stuff after the new year.
Sunday, December 12, 2010
1:45:18
First the good news: this year I ran an 8:02 pace, which is considerably quicker than last year's 8:27. With the exception of one moment in the middle of a three-mile climb I felt strong and comfortable. I got my clothes right and was neither exceptionally cold or overburdened with layers.
On the other hand, I got to the start five minutes later than I planned, had to wade through some seriously crowded streets for several miles and, oh yea missed my goal by eighteen seconds. Even though I improved last year's time by 7:39, those eighteen seconds really annoy me right now. Reading a race average HR of 169 and a max of 187 (92% and 102% of my theoretical max, respectively) the data, however, points to a solid effort so I can't complain, even if I was hoping for more.
I am planning on running this race again next year, but it's way to soon for me to be thinking about exact changes to my training, except that I know I want to do more like a fifteen-week run up next time.
In the shorter term, my 5K season starts in January and ends in April. As such, I'm going to focus a lot more on speed work and general strength for the next four months with the goal of tipping my muscle to fat ratio a bit more favorably toward muscle, and boosting my short to mid-distance top speed.
p.s. I'll post pictures from the race when they're available.
On the other hand, I got to the start five minutes later than I planned, had to wade through some seriously crowded streets for several miles and, oh yea missed my goal by eighteen seconds. Even though I improved last year's time by 7:39, those eighteen seconds really annoy me right now. Reading a race average HR of 169 and a max of 187 (92% and 102% of my theoretical max, respectively) the data, however, points to a solid effort so I can't complain, even if I was hoping for more.
I am planning on running this race again next year, but it's way to soon for me to be thinking about exact changes to my training, except that I know I want to do more like a fifteen-week run up next time.
In the shorter term, my 5K season starts in January and ends in April. As such, I'm going to focus a lot more on speed work and general strength for the next four months with the goal of tipping my muscle to fat ratio a bit more favorably toward muscle, and boosting my short to mid-distance top speed.
p.s. I'll post pictures from the race when they're available.
Thursday, December 9, 2010
Two Days Out
The Mrs. and I are headed off to the big race tomorrow. I'll pick up my bib number and all that first thing and then we'll do all our big citying; we'll have an early dinner somewhere nice, maybe see a movie or go shopping, but then it's off to bed so I can be up and moving in the morning. Our hotel is only about two miles from the starting line, so I only have to get up by 6:00 or so to be caffeinated and warmed up for the start.
After that, my plan look like this:
The big lesson for me this year--thanks in part to a more reliable HRM--is that I can settle in at a much higher effort level than I thought I could three or four months ago. Intervals and tempo runs were very valuable parts of my training, but where I really began to understand things was in my ten-mile-plus runs. Last year I treated anything that distance as a completion-only exercise. This year I tracked my pace and aimed for specific goals and doing so forced me to understand that there's often (but not always) a little more in the tank than it feel like there is. I'll be wearing my HRM for the race and will be aiming for an AvHR in the neighborhood of 165. Assuming proper hydration that should put me in the 1:40-1:45 window I'm looking to hit.
Updates after the race.
After that, my plan look like this:
- Get a good start position--preferably a spot from which I can see the 8:00 pacer.
- Run a conservative first four miles. I'll be very happy to run the first four somewhere between 32:00 and 32:30.
- Pick up the pace slightly at the start of mile five and reevaluate every mile or so.
- Plan on hurting for the last two miles, but know that I can hurt more than I use to think I could.
The big lesson for me this year--thanks in part to a more reliable HRM--is that I can settle in at a much higher effort level than I thought I could three or four months ago. Intervals and tempo runs were very valuable parts of my training, but where I really began to understand things was in my ten-mile-plus runs. Last year I treated anything that distance as a completion-only exercise. This year I tracked my pace and aimed for specific goals and doing so forced me to understand that there's often (but not always) a little more in the tank than it feel like there is. I'll be wearing my HRM for the race and will be aiming for an AvHR in the neighborhood of 165. Assuming proper hydration that should put me in the 1:40-1:45 window I'm looking to hit.
Updates after the race.
Sunday, December 5, 2010
Week 9: Penultimate
This has been a really interesting one. Between my inability (still) to cope with the time change and all the running around that goes with the end of fall classes I was really having a hard time getting in my miles. Add to that a handful of days when I just didn't feel up to it and you have all the makings of a conundrum burrito.
Unlike a frustration taco or a combo of despair, the conundrum burrito is relatively easy to choke down. In this case, I decided that while I did want to stick to the plan in abstract, I didn't believe that I was doing myself any favors working out when I was tired enough to sleep. If I were training for some sort of twenty-four hour endurance race I might feel differently, but I'm not, so I don't.
That said, I still ended up getting in three quality runs, including a set of 800 yard intervals and a six mile tempo run that averaged out at a 7:39 mile. All in all, I feel pretty decent about the state of my fitness. I'm lighter and in better shape than I was this time last year. I'll be posting my actual race day strategy later this week, so I won't get into that now except to say that I feel like I have a much better grasp of a13.1 psychology this year. More on that later.
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| Believed to be extinct, fossil records suggest conundrus wrapuperous would have looked something like this. |
Unlike a frustration taco or a combo of despair, the conundrum burrito is relatively easy to choke down. In this case, I decided that while I did want to stick to the plan in abstract, I didn't believe that I was doing myself any favors working out when I was tired enough to sleep. If I were training for some sort of twenty-four hour endurance race I might feel differently, but I'm not, so I don't.
That said, I still ended up getting in three quality runs, including a set of 800 yard intervals and a six mile tempo run that averaged out at a 7:39 mile. All in all, I feel pretty decent about the state of my fitness. I'm lighter and in better shape than I was this time last year. I'll be posting my actual race day strategy later this week, so I won't get into that now except to say that I feel like I have a much better grasp of a13.1 psychology this year. More on that later.
Sunday, November 28, 2010
Week Eight: All Hell Doesn't Break Loose
So I sort of blew it on the whole training plan thing for week eight. Impending (and then receding) holidays and end-of-semester woes are the official scapegoats, but I think I was also pretty tired (see the second of the scapegoats). Anyways, here's the damage
Monday: Plan said off
Tuesday: Plan said Six 1K intervals--I took it off
Wednesday: Plan said off or run easy for thirty minutes. Usually I've been opting for the east thirty. This time I took it off.
Thursday: Plan said a hard thirty-five minute tempo run. I took it off.
Friday: Plan called for an easy thirty minutes, and that's what I did.
Saturday: I was supposed to run twelve miles--six easy and six at race pace +30. I made the six at race pace +00, but started feeling a little pain in my left knee (I know, very convenient) and cut it to nine. I did the whole nine at race +02.
Sunday: The plan called for an easy thirty minutes, but I was feeling a little guilty about the week so I did the same nine I did on Saturday and finished at 1:09:49, which is 7:45/mile or race pace -15. If I can do that for the 13.1 in two weeks I'll finish at around 1:41.
I'm going to try very hard to get back on the plan for the last two weeks. There's only one set of intervals and one long day left so it should be a little easier to put it all together.
Monday: Plan said off
Tuesday: Plan said Six 1K intervals--I took it off
Wednesday: Plan said off or run easy for thirty minutes. Usually I've been opting for the east thirty. This time I took it off.
Thursday: Plan said a hard thirty-five minute tempo run. I took it off.
Friday: Plan called for an easy thirty minutes, and that's what I did.
Saturday: I was supposed to run twelve miles--six easy and six at race pace +30. I made the six at race pace +00, but started feeling a little pain in my left knee (I know, very convenient) and cut it to nine. I did the whole nine at race +02.
Sunday: The plan called for an easy thirty minutes, but I was feeling a little guilty about the week so I did the same nine I did on Saturday and finished at 1:09:49, which is 7:45/mile or race pace -15. If I can do that for the 13.1 in two weeks I'll finish at around 1:41.
I'm going to try very hard to get back on the plan for the last two weeks. There's only one set of intervals and one long day left so it should be a little easier to put it all together.
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| When I got back today and bragged to one of the cats this was his reaction. I guess I'll have to go this one on my own. |
Friday, November 26, 2010
Root Soup
It strikes me suddenly that in the throes of 13.1 training I haven't really been talking about what I'm eating. Not only does this knock off the blog's Feng Shui, but it makes me seem a lot more two dimensional than I hope I am.
With all this in mind I present a new soup recipe that I think is just the thing for fall.
Ingredients:
The ball park nutritional information I got by entering the main ingredients into a recipe calculator is below.
The main thing about soup, though, is that it's soothing and comfortable. Add a little wheat toast or corn bread and you've got a pretty good carb-up meal for cool fall evenings and if you make enough for leftovers you've got the fixings for a really great lunch or two later.
With all this in mind I present a new soup recipe that I think is just the thing for fall.
Ingredients:
- 1/4 cup cooking oil
- half an onion, chopped
- about a pound of peeled, chopped carrots
- half a cup of peeled, chopped jicima (substitute with potatoes or parsnips if you prefer)
- 1 cup lentils
- warm to high medium heat about 1/4 cup of cooking oil in a six quart stock pot
- Once the oil sizzles a little when you flick a drop of water into it add onions, carrots, and jicima and let brown for ten or fifteen minutes
- Add lentils, stir to make sure everything get a good coating of oil, and let cook for another five minutes or so
- add enough water to cover the ingredients plus a couple inches
- let cook at a high simmer or soft boil until all the ingredients are soft. (30 minutes to an hour)
- use a slotted spoon to move the solid ingredients to a blender, add enough of the liquid stock (or cream) to allow you blend into a smooth puree.
- pour the contents of the blender back into the stock, season according to taste (I like to add salt, pepper, curry, chile powder, smoked paprika, lots of garlic, and fresh basil if I have it), and serve.
The ball park nutritional information I got by entering the main ingredients into a recipe calculator is below.
The main thing about soup, though, is that it's soothing and comfortable. Add a little wheat toast or corn bread and you've got a pretty good carb-up meal for cool fall evenings and if you make enough for leftovers you've got the fixings for a really great lunch or two later.
| Calories | 180.4 | |
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| Total Fat | 11.2 g | |
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| Saturated Fat | 0.8 g | |
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| Polyunsaturated Fat | 3.4 g | |
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| Monounsaturated Fat | 6.5 g | |
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| Cholesterol | 0.0 mg | |
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| Sodium | 42.3 mg | |
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| Potassium | 377.4 mg | |
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| Total Carbohydrate | 16.9 g | |
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| Dietary Fiber | 5.8 g | |
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| Sugars | 2.5 g | |
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| Protein | 4.5 g | |
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| Vitamin A | 123.5 % |
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| Vitamin B-12 | 0.0 % |
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| Vitamin B-6 | 9.2 % |
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| Vitamin C | 14.1 % |
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| Vitamin D | 0.0 % |
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| Vitamin E | 13.1 % |
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| Calcium | 3.3 % |
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| Copper | 7.2 % |
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| Folate | 22.3 % |
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| Iron | 8.7 % |
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| Magnesium | 6.1 % |
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| Manganese | 15.9 % |
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| Niacin | 4.9 % |
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| Pantothenic Acid | 4.4 % |
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| Phosphorus | 10.1 % |
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| Riboflavin | 4.0 % |
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| Selenium | 2.0 % |
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| Thiamin | 7.8 % |
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| Zinc | 4.6 % |
Sunday, November 21, 2010
Lucky Number Seven
It's odd, but I actually got a little flutter of nerves when I typed the seven in the title. That means I'm something like three weeks from the race. I think I'm ready, but I suppose one isn't sure until the proverbial rubber meets the long, uphill, and oh so real road.
Monday: The plan said off, but I had make ups from the weekend so I ran for thirty-five minutes and probably covered around 3.5 miles.
Tuesday: The plan called for intervals like thus: .75miles @ 5:15 (1/4 interval rest) .75 miles @5:05 (1/4 rest) .75 5:05 (1/4) .75 DNF .75 DNF. It's a lame excuse, but after about a twelve-hour day at work I was just used up Tuesday night and couldn't finish all my intervals.
Wednesday: Easy run--3.75 in thirty minutes
Thursday: Fantastic tempo day--1 mile warm up and then 5.25 miles @ 41.46.
Friday: Soft Tempo--.5 mile warm up and then 5 miles @38.10.
Saturday: Off
Sunday: Long Run--Fifteen miles (longest single day of the plan) @2:23:47. I went out a little slow on this one and never quite felt the urge to speed up much. Today was really about putting miles on my knees and jacking up my metabolism a bit.
Overall, at three weeks out, I feel strong, but not overconfident. There is still a very real chance that I won't make my 1:45:00 goal in the upcoming 13.1. I won't hate myself forever or anything like that if I don't make it, but that will put some more pressure on my 5K schedule in the spring. I do want this season to be the one where I show some meaningful improvement.
Monday: The plan said off, but I had make ups from the weekend so I ran for thirty-five minutes and probably covered around 3.5 miles.
Tuesday: The plan called for intervals like thus: .75miles @ 5:15 (1/4 interval rest) .75 miles @5:05 (1/4 rest) .75 5:05 (1/4) .75 DNF .75 DNF. It's a lame excuse, but after about a twelve-hour day at work I was just used up Tuesday night and couldn't finish all my intervals.
Wednesday: Easy run--3.75 in thirty minutes
Thursday: Fantastic tempo day--1 mile warm up and then 5.25 miles @ 41.46.
Friday: Soft Tempo--.5 mile warm up and then 5 miles @38.10.
Saturday: Off
Sunday: Long Run--Fifteen miles (longest single day of the plan) @2:23:47. I went out a little slow on this one and never quite felt the urge to speed up much. Today was really about putting miles on my knees and jacking up my metabolism a bit.
Overall, at three weeks out, I feel strong, but not overconfident. There is still a very real chance that I won't make my 1:45:00 goal in the upcoming 13.1. I won't hate myself forever or anything like that if I don't make it, but that will put some more pressure on my 5K schedule in the spring. I do want this season to be the one where I show some meaningful improvement.
Wednesday, November 17, 2010
Week Six
Week six was a pretty neutral one. I was on schedule at the end of week five and so didn't have to do any make ups. However, the time change and subsequent 11:45 am sunset have still given me trouble and led to more indoor running that I would ordinarily prefer.
Monday: Off
Tuesday: Intervals--two miles at 14:34 (three minutes rest), one mile at 7:01, (one minute rest) one mile at 7:22 (one minute rest), 800m at 3:32 (one minute), and 800m at 3:24. I was definitely done when I finished these.
Wednesday: Off
Thursday: Tempo--one mile warm up, three miles fast (21:56) and one mile cool down.
Friday: Off
Saturday: the plan called for eleven miles at race pace. I did 11.09 miles (measures on Map My Run) at 1:36:53. That's 8:44/mile, but I think I lost two minutes to traffic lights (that would make it 8:33/mile), which isn't great, but isn't that far off either
Sunday : Off
Overall I'm feeling decent about things right now. I'm not eating as well as I should be, but I'm still hovering just below 180 and I think a reasonably disciplined ten days could bring me dangerously close to 175--my goal weight on race day. In other news, the high school kid who smoked me so badly at my last 5K just finished in the top third at the state cross country meet (he ran a 17:08) so I don't feel so bad that he beat me. I'm still fishing for that sub-22:00 5k, though.
Monday: Off
Tuesday: Intervals--two miles at 14:34 (three minutes rest), one mile at 7:01, (one minute rest) one mile at 7:22 (one minute rest), 800m at 3:32 (one minute), and 800m at 3:24. I was definitely done when I finished these.
Wednesday: Off
Thursday: Tempo--one mile warm up, three miles fast (21:56) and one mile cool down.
Friday: Off
Saturday: the plan called for eleven miles at race pace. I did 11.09 miles (measures on Map My Run) at 1:36:53. That's 8:44/mile, but I think I lost two minutes to traffic lights (that would make it 8:33/mile), which isn't great, but isn't that far off either
Sunday : Off
Overall I'm feeling decent about things right now. I'm not eating as well as I should be, but I'm still hovering just below 180 and I think a reasonably disciplined ten days could bring me dangerously close to 175--my goal weight on race day. In other news, the high school kid who smoked me so badly at my last 5K just finished in the top third at the state cross country meet (he ran a 17:08) so I don't feel so bad that he beat me. I'm still fishing for that sub-22:00 5k, though.
Monday, November 8, 2010
Week Five: Fulcrum
No, not the the evil organization intent on destroying Chuck, but more like the Archimedes, move the world sort of thing. This week falls exactly in the middle of my current training plan and it presented the first real gut check.Regular readers will see a pattern here. Work has really been putting the screws to me lately and it's seriously affecting my will to run. I know that some of you are thinking, "but exercise helps reduce work-related stress." And you're right. It can't, however, do anything to cure a case of not enough sleep, which is what I've been dealing with for the last two weeks and it really caught up with me in the middle of training week. five. I think I've goten things back under control and am looking forward to some quality training in week six.
Monday: was supposed to be off, but I did the forty-five-minute easy run I was supposed to do on Sunday. 45:22 for 4.1 miles. Easy run: check.
Tuesday: Intervals: the plan called for seven 1K runs with breaks of 1/4 of the interval time. Darkness forced me to do these inside on the treadmill, so an asterisk goes beside all these times: 4:23, 4:18, 4:18, 4:17, 4:12, 4:16, and 4:01. Av HR at the end of each interval: 174.
Wednesday: Easy run on the treadmill again (sigh) thirty minutes for 3 miles.
Thursday: Skip! My first hooky day.
Friday: The plan called for six miles at a moderate pace. I was tired and running behind all day so I ended up only running five on the treadmill in forty-five minutes.
Saturday: Off
Sunday: Plan called for fourteen miles. I ran 13.5 in 2:03:08 (counting three longish stoplights worth four to six minutes of that time). Call this one a win.
Monday, November 1, 2010
Week 4: One Month In
Astute readers will notice that I took more days off than usual this week. Don't worry. I'm not injured or anything, I just had a major project to finish at work that took over everything for a few days there. Now that I'm done with that I'll be free to follow the plan a lot more closely and hopefully see the final bit of my December fitness come into form.
I'm trying to decide whether to race a 5K in a couple weeks. I think I will just to see if I can bring it in under 22:00. That would be a nice bit of encouragement about a month out from the 13.1. I'm feeling pretty strong right now and fairly optimistic about meeting my goals in December. It might be that I'm sticking to the plan (mostly) or I could be the euphoric beginnings of a diabetic coma brought on by a tragic overdose of pumpkin cake.
and as for training. . .
Monday: Off
Tuesday: Long intervals. The plan called for two miles, three-minute break, one mile, one minute break, one mile, one minute break, 800m, one minute break, 800m, done. I did a 15:20 two mile, 7:20 and 7:17 miles, 3:36 and 3:25 800s with all the appropriate breaks. Av HR=170. I'll take it.
Wednesday: Off
Thursday: Tempo Day. The plan called for a fast twenty-five minutes with a one mile warm up and cool down. I was feeling pretty beat, so I planned on a 5K, which I completed in 22:43. I cooled down and called it even.
Friday: Off
Saturday: Off--I was supposed to run ten miles (with four of them at race pace), but work intruded and I put it off.
Sunday: Made up the ten-mile run I skipped on Saturday. I didn't track my splits, but I did finish the whole run in 1:21:07, which the internet tells me works out to about 8:06 per mile. Av HR=165. Max HR=179. I was *very* happy with this.
Monday: Made up the easy run I was supposed to do on Sunday. I and a buddy went about 4.1 miles in 45 minutes and that was that.
Astute readers will notice that I took more days off than usual this week. Don't worry. I'm not injured or anything, I just had a major project to finish at work that took over everything for a few days there. Now that I'm done with that I'll be free to follow the plan a lot more closely and hopefully see the final bit of my December fitness come into form.
I'm trying to decide whether to race a 5K in a couple weeks. I think I will just to see if I can bring it in under 22:00. That would be a nice bit of encouragement about a month out from the 13.1. I'm feeling pretty strong right now and fairly optimistic about meeting my goals in December. It might be that I'm sticking to the plan (mostly) or I could be the euphoric beginnings of a diabetic coma brought on by a tragic overdose of pumpkin cake.
and as for training. . .
Monday: Off
Tuesday: Long intervals. The plan called for two miles, three-minute break, one mile, one minute break, one mile, one minute break, 800m, one minute break, 800m, done. I did a 15:20 two mile, 7:20 and 7:17 miles, 3:36 and 3:25 800s with all the appropriate breaks. Av HR=170. I'll take it.
Wednesday: Off
Thursday: Tempo Day. The plan called for a fast twenty-five minutes with a one mile warm up and cool down. I was feeling pretty beat, so I planned on a 5K, which I completed in 22:43. I cooled down and called it even.
Friday: Off
Saturday: Off--I was supposed to run ten miles (with four of them at race pace), but work intruded and I put it off.
Sunday: Made up the ten-mile run I skipped on Saturday. I didn't track my splits, but I did finish the whole run in 1:21:07, which the internet tells me works out to about 8:06 per mile. Av HR=165. Max HR=179. I was *very* happy with this.
Monday: Made up the easy run I was supposed to do on Sunday. I and a buddy went about 4.1 miles in 45 minutes and that was that.
Sunday, October 24, 2010
Week Three: Re-Run
Monday:
Supposed to be off, but I was still making up for last Saturday so I did the easy run I should have done on Sunday.
Tuesday:
Intervals--eight half miles with rest periods of 1/4 of the interval. I clocked my 880s at 3:00, 3:17, 3:07, 3:21, 3:13, 3:23, 3:15, 3:29 and rested between 40 and 50 seconds between each one. Again I was doing 880 out and backs for this and the back was much more uphill than the out. My Av HR at the end of the intervals was 172.
Wednesday:
Off
Thursday:
Easy run--I went four and a quarter in 33.42. Av HR was 158.
Friday:
Tempo Run. One mile each warm up and cool down then five miles at tempo. I did the five and a half-- because I don't yet have a measured file mile course--in 40:59 (whoot).
Saturday:
Off
Sunday:
Twelve mile run. The plan doesn't specify a pace, which I take to mean I can go whatever speed I want. I tried to see if I couldn't do this one at an 80 or 90 percent effort. There was some struggling toward the end and I missed my original goal, but I did bring the whole thing in at 1:42:43, which comes out to a 8:33 pace and puts me about six minutes off my desired race pace. Not bad for seven weeks out.
Week 2: With Apologies to The Stooges
Week two is showing some promise.
Monday:
Off.
Tuesday:
I did a series of five 1K intervals with 1 minutes rest breaks in between. They clocked out, respectively, at 4:15, 4:40, 4:02, 4:29, and 4:29. My interval course is much more uphill on the return trip, which is why the odd intervals are usually slower, but considering that my slowest K of the day would had netted a 22:25 5K I can't complain too much. Average end-of-interval HR: 174.
Wednesday:
The plan called for an easy day so I jogged for thirty minutes (3.3 miles) on the treadmill at the gym. Note, Dancing with the Stars sucks.
Thursday:
I'm coming to love my tempo run days. This one was supposed to be a one-mile warm up, followed by five kilometers at tempo pace, then a one-mile cool-down. I clocked a 23:03 for the tempo portion and went home feeling pretty good about that.
Friday:
Again, the plan called for an easy day so I ran 2.6 miles on the treadmill while watching NCIS--it's better than DCTS, but I still can't see MArk Harmon without thinking of Ted Bundy.
Saturday:
The plan called for nine miles on Saturday, but I had to be out of town so I pushed Saturday's workout to Sunday.
Sunday:
Originally the plan called for an easy day today, but I had to make up for Saturday's dropped workout. I did nine miles (three at race pace like the plan said) and finished in 1:06:18 (6@43:00 and 3@23:18). Overall, I'm feeling pretty good about how I'm running at this point.
Sunday, October 10, 2010
Week One: Good News/Bad News
Week one of the 13.1 training plan is officially in the bag. The results thus far are as follows:
Monday: Off
Tuesday: Six 800m intervals (3:05, 3:13, 3:08, 3:17, 3:11, 3:13). The plan calls for 1/4 pace rest breaks in between each run. I planned on running four-minute 800s and resting for one minute. I was so surprised when I finished the first run in 3:05 that I forgot to recalculate my rest times so I ended up resting for more like 1/3 interval pace. Average HR during the running phases was 175.
Wednesday: The plan called for an easy thirty to forty-five minute run. I went right at 30:00 and covered a bit more than three and half miles. Av HR 155.
Thursday: The plan called for another easy thirty to forty-five minute run. I met up with a buddy and we did a nice, forty-nine minute, four-mile jog. AV HR 134.
Friday: I'd been dreading Friday's assignment-one mile warm up, four miles tempo (8:01for me according to McMillian Running's online calculator) and then a mile cool down. I didn't time the warm up or cool down miles, but the tempo portion broke down like this: 7:40, 8:15, 7:45, 7:50. Average HR during the tempo running was 169.
Saturday: Off
Sunday: Long run: ten miles in 1:34 with an average HR of 148.
Conclusions: Twenty-six and a half miles isn't bad. It probably should have been more like thirty, but I'm not ready to open a vein over it. The speed work was all pretty decent and the long run today was relatively easy and only about a minute off my race pace from last year. I don't doubt I could have gone faster if I'd wanted. Next week focuses more on speed and Sunday of week three features a twelve-mile run. I'll have a better sense where I am then.
Monday: Off
Tuesday: Six 800m intervals (3:05, 3:13, 3:08, 3:17, 3:11, 3:13). The plan calls for 1/4 pace rest breaks in between each run. I planned on running four-minute 800s and resting for one minute. I was so surprised when I finished the first run in 3:05 that I forgot to recalculate my rest times so I ended up resting for more like 1/3 interval pace. Average HR during the running phases was 175.
Wednesday: The plan called for an easy thirty to forty-five minute run. I went right at 30:00 and covered a bit more than three and half miles. Av HR 155.
Thursday: The plan called for another easy thirty to forty-five minute run. I met up with a buddy and we did a nice, forty-nine minute, four-mile jog. AV HR 134.
Friday: I'd been dreading Friday's assignment-one mile warm up, four miles tempo (8:01for me according to McMillian Running's online calculator) and then a mile cool down. I didn't time the warm up or cool down miles, but the tempo portion broke down like this: 7:40, 8:15, 7:45, 7:50. Average HR during the tempo running was 169.
Saturday: Off
Sunday: Long run: ten miles in 1:34 with an average HR of 148.
Conclusions: Twenty-six and a half miles isn't bad. It probably should have been more like thirty, but I'm not ready to open a vein over it. The speed work was all pretty decent and the long run today was relatively easy and only about a minute off my race pace from last year. I don't doubt I could have gone faster if I'd wanted. Next week focuses more on speed and Sunday of week three features a twelve-mile run. I'll have a better sense where I am then.
Sunday, October 3, 2010
13.1 Training
Various work-related minutiae has kept me awfully busy the last week or two (and promises to keep me busy for the next twenty years or so). Luckily there hasn't been a lot to say. I've been getting in the odd run, swim, and bike ride and eating a boring, but reasonably balanced and well-proportioned diet. There has been some progress in the weight room (note the 325 pound deadlift) but gains have, for the most part, been modest.
This is why I'm pretty psyched that this week signals the beginning of my ten week half marathon training camp. Last year I clocked a 1:52:57 (chip time) and this year I'm aiming to finish in 1:45 flat. I know this sounds like a lot, but here are the reasons I think I can do it:
- Last year I was late arriving and had to start at the very back of the pack without any warm up to speak of.
- Last year I was around 200 pounds on race day, this year I expect to be closer to 175.
- Last year I was building my fitness base with this run, but this year I'm building on the already pretty decent shape I'm in.
Readers can expect weekly (or so) updates with reports on mileage and training plan compliance for the next two and a half months. I'm following the same training plan that I did last year, but I'm doing the longer-distance variation and I'm aiming for 95% compliance this time.
Monday, September 20, 2010
Bread
A good friend asked me to send him a recipe for bread, but I wanted to do one better and make directions for making bread.
First a little background. I started trying to make bread about the time I got married. I don't know, it seemed like a domestic enough sort of thing to do (that and making margaritas by the pitcher). A little while later I went to grad school in another state and my wife and I lived apart for two years. It was then that I really worked on perfecting bread making. As a result, bread has some complicated associations for me. But that's alright, because the first step to becoming a good bread baker is to accept that you will never get it exactly the way you want it every time. Making bread isn't an exercise in total control. Bread contradicts itself; it contains multitude. Only once you can accept that can you start on the path of the home baker.
Hungry's Simple Bread
Ingredients:
4 cups white flour, 2 cups wheat (sifted if possible, but it's not essential)
Additional flour for kneading
2 Tbs granulated salt
2 packets of yeast or equivalent (I use bulk yeast)
1 tsp white sugar
3 cups hot water
Step 1: Combine the flours and salt and mix thoroughly. The idea here is just to make sure the salt isn't so concentrated that it might kill the yeast later.
Step 2: Make a low spot in the salt/flour mixture (think sink hole) and pour in the sugar and yeast. Don't worry, the sugar doesn't sweeten the bread; it's there to feed the yeast.
Step 5: Pull off bits of the dough a little bigger than golf balls and shape them into the smoothest spheres you can. Try not to leave any seams if possible. Once you've done that--I get about 15 balls generally. You can coat a couple baking trays with spray oil (you can use liquid oil too, just try to keep the coating thin) and arrange them so there's a fair bit of space between each dough ball.
Step Six: Wait. Depending on heat and humidity levels your dough will need an hour or maybe an hour and a half to rise. This is the really magical step--don't skip it. Go for a run or read a Flannery O'Connor short story and when the dough balls have more or less doubled in size, go ahead and preheat your oven to 375 degrees.
Once the oven is hot, put your baking trays on the middle rack and set a timer for 25 minutes.
Step Seven: Take out the bread when the timer goes off. Be careful it will be very hot. Remove it from the tray and put it on a kitchen towel or wire rack to cool--otherwise it soaks up condensing moisture and gets soggy on the bottom. If you did everything right, you should get a stack of rolls that looks sort of like this:
For additional flavor options, consider adding a tablespoon of dried rosemary, or onion flakes. Pretty much anything savory goes well with this bread. Enjoy.
First a little background. I started trying to make bread about the time I got married. I don't know, it seemed like a domestic enough sort of thing to do (that and making margaritas by the pitcher). A little while later I went to grad school in another state and my wife and I lived apart for two years. It was then that I really worked on perfecting bread making. As a result, bread has some complicated associations for me. But that's alright, because the first step to becoming a good bread baker is to accept that you will never get it exactly the way you want it every time. Making bread isn't an exercise in total control. Bread contradicts itself; it contains multitude. Only once you can accept that can you start on the path of the home baker.
Hungry's Simple Bread
Ingredients:
4 cups white flour, 2 cups wheat (sifted if possible, but it's not essential)
Additional flour for kneading
2 Tbs granulated salt
2 packets of yeast or equivalent (I use bulk yeast)
1 tsp white sugar
3 cups hot water
 | |
| Here's pretty much everything. As you can see, I prefer using the mixer with dough hooks. If you want to roll old school you can mix by hand with a wooden spoon. |
Step 1: Combine the flours and salt and mix thoroughly. The idea here is just to make sure the salt isn't so concentrated that it might kill the yeast later.
Step 2: Make a low spot in the salt/flour mixture (think sink hole) and pour in the sugar and yeast. Don't worry, the sugar doesn't sweeten the bread; it's there to feed the yeast.
Step 3: Add the hot water. Boiling water will kill the yeast and since that's where all the magic is, you want to avoid this. Instead, use water only as hot as it comes out of your tap. Using either the beater or a wooden spoon, mix all the ingredients until they begin to form a coherent dough. This is hard to explain, but once it stops being a sloppy, wet mess and starts being a sticky wet mess you're in the right neighborhood. Ideally, it will come out of the bowl onto your flour-dusted surface (more on this in a minute) as one piece.
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| It should sort of look like this. Ugly, but in that ugly duckling everything's going to be alright in the end sort of way. |
Step 4: Dust a surface (probably your counter top) with flour (I sometimes use corn meal). You want to cover a section slightly larger than a sheet of notebook paper with a thin, mostly even, layer of flour. You also want to cover your hands with flour while you're at it. This is to keep the sticky dough from sticking to either. Dump the dough onto the dusted surface and begin working it vigorously. I prefer using the heel of my hands to press it into the floured surface, then folding it half and and pressing again. There are, however, as many kneading techniques as bakers and most are fine. Go with what feels right and keep adding flour if anything is sticking. When in doubt add a little more flour. You'll know you're done kneading when the dough stops being a sticky mess and starts to feel smooth and elastic.
 |
| It should look something like this. |
 |
| In process--I make the dough into a snake shape first. I think it's easier, but you don't have to do it that way. |
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| On the tray--don't crowd your balls. |
Step Six: Wait. Depending on heat and humidity levels your dough will need an hour or maybe an hour and a half to rise. This is the really magical step--don't skip it. Go for a run or read a Flannery O'Connor short story and when the dough balls have more or less doubled in size, go ahead and preheat your oven to 375 degrees.
Once the oven is hot, put your baking trays on the middle rack and set a timer for 25 minutes.
Step Seven: Take out the bread when the timer goes off. Be careful it will be very hot. Remove it from the tray and put it on a kitchen towel or wire rack to cool--otherwise it soaks up condensing moisture and gets soggy on the bottom. If you did everything right, you should get a stack of rolls that looks sort of like this:
Saturday, September 11, 2010
Multisport Me
As part of his plan to start doing triathlons, a good friend from work bought a road bike last July. I'd been looking for a riding partner for a while, so it only seemed natural that we ride together. After a few weeks, though, I found myself fully caught up in his multisport training. As a result, many aspects of my fitness portfolio are looking quite a bit different and quite a bit better.
First, I'm doing bricks more than ever before. Instead of the long, bike-racer rides that were the core of my old workouts, we're putting together fifteen-to-thirty milers followed with one-to-three mile runs.
Second, I'm actually getting regular (if still embarassing pool time). Right now I'm swimming two times a week (I squeeze in a third day when I can, but it's not that often). Yesterday I completed a 12:30ish 500. That's nothing to write home about, I know, but it's A LOT better than I had been doing.
Third, I'm getting three days of weights every week. These workouts all revolve around the three lifts I'm tracking with the progress bars on the left of your screen. I'm making small but consistent gains on all three while also losing weight (see fourth) and I expect to meet or exceed my weight lifting goals in the next twelve months.
Fourth, after close to a decade, my diet is finally coming together. I've lost twenty pounds since January. I haven't had my body fat percentage checked, but I've gotten stronger in the weight room and faster on the road and that's tells me pretty much everything I need to know.
First, I'm doing bricks more than ever before. Instead of the long, bike-racer rides that were the core of my old workouts, we're putting together fifteen-to-thirty milers followed with one-to-three mile runs.
Second, I'm actually getting regular (if still embarassing pool time). Right now I'm swimming two times a week (I squeeze in a third day when I can, but it's not that often). Yesterday I completed a 12:30ish 500. That's nothing to write home about, I know, but it's A LOT better than I had been doing.
Third, I'm getting three days of weights every week. These workouts all revolve around the three lifts I'm tracking with the progress bars on the left of your screen. I'm making small but consistent gains on all three while also losing weight (see fourth) and I expect to meet or exceed my weight lifting goals in the next twelve months.
Fourth, after close to a decade, my diet is finally coming together. I've lost twenty pounds since January. I haven't had my body fat percentage checked, but I've gotten stronger in the weight room and faster on the road and that's tells me pretty much everything I need to know.
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| Here's the pudding . . . |
 |
| and here's the proof |
Tuesday, August 31, 2010
Part Three: Trent
The final leg of the trip too took us to Trent, a ski tourism town and otherwise very nice place. We packed daypacks with what we would need for the hikes we'd planned, left our luggage with the hotel manager and caught the train out of Venice. The train took us through mostly the outskirts of towns and I was surprised by all the vineyards and orchards we passed.
Trent lacks the dramatic grandeur of Venice, but it was very beautiful. Mountains ring the city so there are ridges in every direction. The downtown radiates outward from a central fountain and it is a comfortable size. We walked around the better part of a day before we felt like we were seeing too much of the same thing. Impressive sights in Trento: the Fountain of Neptune, the frescoes that decorate the buildings along the main square, and the giant, wicker goose in the park across from the train station.
The walk wasn't nearly as difficult on the second day, but the Seven Saddles Inn where we stayed was remarkable. As a vegetarian, I mostly ate polenta (a regional favorite apparently) and what the dish may have lacked, the setting made up.
Trent lacks the dramatic grandeur of Venice, but it was very beautiful. Mountains ring the city so there are ridges in every direction. The downtown radiates outward from a central fountain and it is a comfortable size. We walked around the better part of a day before we felt like we were seeing too much of the same thing. Impressive sights in Trento: the Fountain of Neptune, the frescoes that decorate the buildings along the main square, and the giant, wicker goose in the park across from the train station.
The next day we took the bus to a trailhead about an hour away and struck out for Edemolo, the inn (they call them refugios) where we we're scheduled to spend the first night. We weren't really in the Alps (only the Dolomites), but between the pitch of the climb and the slippery, scree-covered trail the first day was a fairly strenuous walk. The inn was wonderful as was the family who ran it.
We were apparently the first Americans to every stay there--the hostess told us during dinner that she hadn't guessed we were American because we weren't fat. (Incidentally, American tourists in northern Italy always get confused for Germans). We had a poor night's sleep in a dorm-style bedroom, a small, European-style breakfast of bread and coffee, and set out to the next inn
The walk wasn't nearly as difficult on the second day, but the Seven Saddles Inn where we stayed was remarkable. As a vegetarian, I mostly ate polenta (a regional favorite apparently) and what the dish may have lacked, the setting made up.
After a more restful night at Sette Selle we hiked back to the trailhead and caught back to the bus station.
We had a very lovely diner in Trent including some fantastic onion and rosemary bread, caught the train back to Venice the next morning, and flew out the next day. All and all a wonderful trip, but, I suppose that since I've been back in real life for close to a month now it's time for the blog to come back from vacation as well. Expect the next few posts to line up my fitness and diet goals for the rest of the year and, hopefully, schedule out a couple of races between now and December.
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