Weekly Wrap-Up: June 18-24

I’m pretty sure I’ve never had a week like that. I can’t say it was a good week. The numbers are avert-your-eyes bad. But somehow, I may have ended the week on a somewhat hopeful note? I don’t understand it either.

Weight Check: 169.9 pounds, up 1.1 from last week. I didn’t eat well this week, either, but miraculously, I stayed below that 170 number that has vexed me most of this year.

This Week’s Runs
Day Scheduled Total Miles
Monday 6 miles easy plus strides 6.01
Tuesday 4 miles easy 4.01
Wednesday 20 minute warm up, 6 x 1 minute hard uphill, 75-90 seconds jog back down/recovery jog, 15 minute cool down (or until 5 miles) 5.02
Friday 4 miles easy 4.01
Saturday 10 miles easy 10.01

Total: 29.02 miles

Monday did not go well.

Miserable weather and dead legs are a really bad combination. I managed to get through the first four miles slowly but steadily, but by mile 5, I had to start taking walk breaks. I didn’t even attempt any strides, because near the end I felt like I wasn’t capable of anything faster than a really slow jog.

On Tuesday, the weather was brutal. My legs felt a little better. I still kept it really slow, due to both the weather and how tired my legs felt on Monday, but I got through it without any walk breaks. I’ll take it.

Wednesday sucked. I’ve said that hill workouts suck at any temperature, so I might as well do them when conditions are miserable. I found out this week that there’s a limit to that theory. 74 degrees with 90% humidity is probably too hot for a hill workout. I did get through all of the repeats (and managed my best pace on the last one), but I had nothing left for the cool down and ended up having to walk most of it.

On Friday, the weather was still brutal. I guess my legs felt OK, but it was hard to tell. I didn’t think it was possible to go that slow without walking (average pace 13:15/mile), and while I hesitate to call what I was doing “running”, it definitely wasn’t walking. It was also really demoralizing.

Somehow, I managed to get back out there on Saturday.

Well, I guess I finally found the right pace. I can’t say that I’m happy that it’s around 13:00/mile, but it made things a lot less miserable.

It was a couple of degrees cooler, and there was a breeze most of the time, so that helped, but mostly, I just did a good job of taking it really, really slow. I only had to take walk breaks when I stopped for water, roughly once per mile. I had Gu just after 5 miles. I had enough left to pick it up to a respectable pace for the last mile. My legs felt OK throughout the run, even near the end.

Overall, it was definitely slower than I had hoped, but I’m OK with it.

Next week, I head to Portland on Tuesday. It’s going to be in the 50s in the mornings. The running will be glorious. I’ll be reducing my mileage, since it was scheduled to be a cutback week anyway, but I’m going to savor each mile that I do run while I’m out there.

Oh, and next week’s wrap-up will be late.

Weekly Wrap-Up: June 11-17

Yeah, I’m late. I had a nice visit with my parents on Father’s Day, but got home late. Then I had stuff going on Monday night, Tuesday night, and Wednesday night.

I waited so long to write it up that my experiences during the current week (June 18 on) have blended in with the stuff from last week, and as I looked back on the numbers, overall last week was not quite as bad as I remembered. Oh, there were a couple of really bad runs, but there were a few bright spots, too.

Weight Check: 168.8, down 2.2 pounds from last week. I was able to do an official weigh-in Sunday morning before I drove up to see my parents. Woohoo! Finally, back under 170 for the first time since January.

This Week’s Runs
Day Scheduled Total Miles
Monday 6 miles easy plus strides 6.07
Tuesday 4 miles easy 4.01
Wednesday 20 minute warm up, 8 x 45 seconds hard uphill, 60-75 seconds jog back down/recovery jog, 15 minute cool down (or until 5 miles) 5.01
Friday 4 miles easy 4.01
Saturday 10 miles easy 10.01

Total: 29.11 miles

Monday was rough. Pretty miserable weather (72 and humid). My legs didn’t feel great. I really struggled on miles 5 and 6, partly due to the heat, partly due to fatigue, so I decided to only do one stride at the end.

On Tuesday, it wasn’t quite as bad. Still humid, but a few degrees cooler, 67, and the wind helped keep things a little more comfortable. My legs felt fine. I kept the effort easy until the last quarter mile. Overall, a pretty good run.

Wednesday was another hill workout. It was warmer and still humid, but with no breeze.My legs felt OK until the last couple of intervals. My pacing on the hill repeats seemed a little inconsistent, although I did push the pace on the last one and it ended up being my fastest. I guess I was going a little faster than I realized on the last mile, but I didn’t feel much worse than I usually would after a hill repeat workout in pretty miserable conditions.

On Friday, it was pretty warm (72) and humid. My legs felt OK, with maybe just a little bit of fatigue on the uphills, but it wasn’t that bad. I kept the effort easy, partly due to the weather and partly due to my upcoming 10 miler. I survived, and my pace, though a little bit slower than some of my recent runs, wasn’t terrible.

Saturday was pretty bad. The weather was pretty miserable, 70 and humid. My legs were OK at first, and then got gradually worse. There was no pain, only fatigue. Things got pretty bad on the last two miles, with a few long walk breaks, although I did manage to rally a little bit at the very end. I stopped for water around once per mile, and had Gu just after 5 miles.

It was a disappointing run overall. I guess on hot days I need to really watch my pace on the early miles.

I wish I could say things get better for the week that’s now half over. Spoiler alert: It’s bad. I’ve got two runs to try to redeem myself. No pressure.

Weekly Wrap-Up: June 4-10

The first part of the week, the weather was nice. At the end of the week, the heat and humidity came back with a vengeance.

Weight Check: 171.0 pounds, down 1.5 from last week. OK, that’s not too bad, especially since I had a decent amount of stress last week with work. We’ll see if I can keep it up, because I’d really, really like to get back down below 170.

This Week’s Runs
Day Scheduled Total Miles
Monday 6 miles easy plus strides 6.78
Tuesday 3 miles easy 3.11
Wednesday 20 minute warm up, 3×30 seconds uphill, 3×45 seconds uphill, 3×60 seconds uphill (jog/walk downhill after each), 20 minute cool down (or until 5 miles) 5.01
Friday 10 miles easy 10.01
Saturday 4 miles easy 4.01

Total: 28.92 miles

I’m getting close to 30 miles.

Monday, I noticed the lower humidity, and between that and an occasional breeze, it felt nicer than 68 degrees. My legs felt OK, I guess. I noticed fatigue here and there, especially if I was going uphill, but it wasn’t terrible. I got through all 6 strides without any walking, just slow jogging in between, and I was able to push it on the last stride, making it my fastest one.

On Tuesday, it was 62(!) degrees, and it felt great. For once, I was disappointed that I only had 3 miles on the schedule. My legs felt mostly OK, although I noticed a tiny amount of fatigue on some of the uphills. My effort actually felt easy this time, although I did pick it up near the end.

Wednesday, the weather was still not too terrible, 63 degrees. My legs felt OK until the last couple of hill intervals.

After the first interval, I kept pretty consistent paces, then really pushed it on the last interval, and it was my fastest interval. I did have to walk a little bit after that, but I was able to jog the rest of the cool down. I ended up with a 20 minute and about 40 second cool down since I wanted to get to 5 miles. It was a tough workout, but I got through it.

Oh, and Wednesday was also Global Running Day. I probably would not have chosen a hill workout to celebrate, but hey, it’s how I get better. I did take a picture after my run to mark the occasion.

Friday, I had to squeeze in my long run, since I was on call for the weekend. And, well, I guess I was overdue for a clunker.

The weather was back to normal (68 and humid, ugh), and I was in my neighborhood, which meant more hills and fewer water fountains (zero). I left a bottle of water outside my house, but was only able to stop there just after mile 5 (when I also had Gu), and just after mile 7.

I think I was too fast on miles 3 through 5, and I paid for it later. I also should have tried to get back to my house for some water at some point in the first 5 miles. I ended up taking several walk breaks late, and walked a good chunk of the last mile, although I did manage to jog slowly for the last quarter mile or so.

My legs were really tired late, but there was no pain, so there’s that.

If there was a benefit to this week’s schedule, I only had to wait one day to try to redeem myself after my not-so-great long run. So on Saturday, I was back out there, but for just 4 miles.

It was better.

The weather was slightly warmer than Friday. My legs were tired at first (which was understandable), but they got better as I ran. I was maybe a little faster than I should have been on mile 2, but on a 4 miler I can get away with that. Also, my run did not get interrupted by work, which is always a good thing.

This week, it’s back to normal, except I’ll have to deal with uncomfortable heat and humidity all week with no break. With Father’s Day next Sunday, my next post might be late, but considering I still haven’t posted my March Wrap-Up, it’s not the end of the world. (Also, I make no promises about the current backlog of monthly recaps and the Teal Diva 5K recap.)

Weekly Wrap-Up: May 28-June 3

My parents are gone, and we had a good visit, but my wrap-up is late.

Now, in addition to my March wrap-up, April wrap-up, and Teal Diva 5K recap, I now have a May wrap-up that’s late. Sigh.

At least my running was fairly decent, even if the weather wasn’t for most of the week.

Weight Check: 172.5, up 1.3 pounds from last week. I love my parents, but I always end up eating more (and drinking more beer) when I’m around them. Once again, I’ll try to buckle down a bit this week.

This Week’s Runs
Day Scheduled Total Miles
Monday 5 miles easy plus strides 5.72
Tuesday 3 miles easy 3.11
Wednesday Progression Run: 2 miles easy, 2 miles moderate effort, last mile comfortably hard, tempo effort 5.01
Friday 3 miles easy 3.11
Saturday 10 miles easy 10.01

Total: 26.96 miles

I really need to start paying better attention to my totals so I don’t end up just a few hundredths of a mile short of the next whole number of miles.

Monday felt like a sauna. My legs were pretty tired. Somehow, I got through it, and even finished all 6 strides. I did need to walk a bit after the 3rd, 4th, and 5th stride, but I still managed to make the last stride my fastest one.

On Tuesday, all I can say is I survived. Miserable weather and tired legs. I did manage to push a little bit at the end, and I guess my legs got a little less tired later on.

Wednesday, the weather was still terrible. My legs felt a little tired at the beginning and they got better as I went on. I did feel a little bit of fatigue on the last mile, but that was understandable. Because the weather makes it difficult to measure easy, moderate, and comfortably hard effort, I just aimed for around 12:00/mile for the first two miles, around 11:00/mile for the next two, and 10:00 for the last one. Other than the first mile being a little slower than I’d like, I was pleased with my paces.

On Friday, it was still humid, but slightly less hot, 68 degrees. I think I got a psychological boost from seeing a temperature below 70. My legs felt OK. It was a pretty good, uneventful run.

Saturday, it was time to finally hit double digits. It was a couple of degrees cooler, but still humid. There was an occasional breeze, and the sun never broke through the clouds, so that helped. My legs felt OK for the most part, maybe just a little tired near the end. I stopped for water about once every mile, and had Gu just after the 5 mile mark. I avoided walking outside of my water/Gu breaks. I had enough left to push it on my last mile. Considering it was my longest run since my half marathon last December (and it was over 30 degrees warmer than on race day), I was pretty happy with it.

Next week, I have a hill workout on Global Running Day on Wednesday. I think that happened last year, too. That which does not kill me makes me stronger, right? I’m also on call for work, so we’ll see how my running schedule works out.

Weekly Wrap-Up: May 21-27

The heat and humidity stuck around. I survived.

Weight Check: 171.2, down exactly 1 pound since last week. I’ll take it. Mostly, that was my long run. We’ll see if I can improve on that, because I’d really like to get back down below 170.

This Week’s Runs
Day Scheduled Total Miles
Monday 5 miles easy plus strides 5.74
Tuesday 3 miles easy 3.11
Wednesday 20 minute warm up, 7×45 second hill repeats with 90 seconds in between, 15 minute cool down (or until 5 miles total) 5.01
Friday 3 miles easy 3.11
Saturday 9 miles easy 9.01

Total: 25.98 miles

So close to 26 miles. I hate when that happens.

Monday, the weather was pretty miserable, although there were a couple of spots where there was some drizzle, and I guess it helped a little bit. My legs felt tired on the first mile, but they got better, at least until the strides at the end. I did walk for a bit after the 3rd, 4th, and 5th strides, but I still managed to make my last stride the fastest one.

On Tuesday, the weather was still miserable, but slightly less terrible than some of my recent runs. My legs were a little tired, not quite 100%, but they were good enough. I managed to speed up a little on each mile and was able to make a nice push at the end. I’ll take it.

Wednesday was hills. I’ve said it before, and I’ll say it again, hill workouts are rough in any weather, so I might as well do them when it’s miserable out there. My legs felt a little tired during the warm up, and while they didn’t feel great during the main workout, I expected them to feel worse based on the warm up. I walked for about 30 seconds after each uphill interval, and for almost a minute after the last interval, but jogged slowly the rest of the time. Since the hill I was running on takes more than 45 seconds to run all the way up, I tried to position myself for the last interval so I’d need to push it to get to the top in 45 seconds, and it worked, the last interval was the fastest. I lengthened the cool down so I could get to 5 miles.I did push it a little bit near the end, I just wanted the psychological boost of finishing in under an hour.

On Friday, I decided I was tired of the heat and humidity. I decided to give my legs (and I guess my body, too) a break and I got on the treadmill today. It’s still mentally excruciating, but it’s a lot less humid. My legs felt fine. I went with a 11:46/mile pace until around the 2.5 mile mark, then bumped it up to around 11:19/mile until the end. The effort felt pretty easy, even near the end, but as much as I wanted to get it over with, I didn’t want to push too hard the day before my long run.

Saturday had miserable weather, and it rained pretty hard right before I started, so everything was wet. My legs felt a little tired at the start, but I didn’t notice it as much later on. I stopped for water pretty much once every mile, and had Gu just after the 5 mile mark. I had just enough left to speed up on the last mile.

Next week, I have a 10 miler on the schedule. The weather doesn’t look like it’s going to get any better any time soon. I’ll figure out a way to get through it. And who knows, maybe I’ll get a monthly wrap up for March or April done, or my recap of the Teal Diva 5K.

Weekly Wrap-Up: May 14-20

Summer came early this year. Rough week (and it would have been rough even if I hadn’t gotten a year older), and I even added a day of running, but I survived.

Weight Check: 172.2 pounds, same as my last weigh-in. I suppose it’s good that I didn’t gain any weight, especially considering that I kind of indulged a bit to celebrate my birthday. I’d still like to lose at least 5 pounds, though.

This Week’s Runs
Day Scheduled Total Miles
Monday 5 miles easy plus strides 4.01
Tuesday 3 miles easy 3.11
Wednesday Progression Run: 3 miles easy, 4th mile moderate effort, 5th mile comfortably hard, tempo effort 5.01
Friday 3 miles easy 3.11
Saturday 9 miles easy 9.01

Total: 24.25 miles

So, uh, Monday. Not a great way to start the week. The weather was fairly uncomfortable. My legs felt pretty bad, probably from my long run on Saturday. With the extra day of running scheduled this week, I decided I’d be better off stopping after 4 miles. I didn’t do any strides.

On Tuesday, the weather was worse, but my legs felt better. They still weren’t 100%, but they were close enough. After a slow first mile, I was able to pick up the pace a little bit while still keeping the effort fairly easy until right near the end.

Wednesday was possibly my first Progression Run. There isn’t even a category for it on RunningAhead. I called it a Tempo run, which was close enough, I guess. The weather was miserable, but my legs held up fairly well, with just a little bit of expected fatigue near the end. It was hard to estimate my effort, since I felt like I was running in a sauna, and anything faster than a brisk walk felt really difficult, but I did what I could. I was pretty happy with my pace on the last mile (10:09), especially with the heat and humidity.

On Friday, the weather was still miserable. My legs felt OK. I had a little trouble finding my pace on the first mile, but after that, I kept it fairly steady and as close to easy as I can get in these conditions, with a small push near the end.

Then came Saturday.

I forgot my watch and had to use Runkeeper instead. I also forgot to bring Gu.

Anyway, the weather was pretty bad, although there was an occasional breeze, and at some point (somewhere around mile 3 or 4) there was a little bit of mist, and that was kind of refreshing. My legs felt surprisingly OK. My coach had recommended that I try to include some hills in my run if possible. I didn’t actually do that, since I was worried about the conditions, but based on my performance, I probably could have handled a couple of hills.

I was pleasantly surprised. I did have this one spot where the path was covered in mud from recent rains, and I walked through there, mainly because I didn’t want to kick up a bunch of mud, and I had to cross it twice (the first was during mile 2, the second was probably during mile 6 based on my splits), but other than that and when I stopped for water, I didn’t take any walk breaks. When I got to the last mile, I felt good enough to really push it, so I did, and finished with my fastest mile.

This week, I’ve got hill repeats on the schedule (another reason I figured I could skip the hills on my long run), and generally miserable weather. I’ll get through it somehow. Also, maybe this week I’ll catch up on some of my backlogged posts (Teal Diva 5K write-up, March and April wrap-ups).

45

Today I turn 45. I’ve moved up into a new age group. Yeah, if that’s the first thing you think of on your birthday, you might be a runner.

44 was a difficult year. My DNF in New York City still sucks. I had hernia surgery. But I got through it, I’m still running, and I’m going to finish New York City this year. I don’t know that I’m any better physically as a runner now than I was a year ago, but I’d like to think I’m better mentally after going through all that.

Here’s hoping that 45 will be a great year.

Weekly Wrap-Up: May 7-13

I know, I’m late. I visited my parents this weekend and didn’t have time to post this after I got home on Sunday. I was up there for Mother’s Day. Mom isn’t a runner, but I have to point out that she won her age group two years in a row at the Teal Diva 5K. Yeah, that’s a spoiler for the 2018 Teal Diva 5K, and I really need to finish that recap.

The last two years, the Teal Diva 5K was on Mother’s Day weekend. I’m really, really glad they moved it up a couple of weeks.

Also, I found out this week that I can’t count to 10.

Weight Check: 172.2 pounds, up 0.9 from last week. Since I knew I wouldn’t be home Sunday morning, I did my weigh in Saturday morning before my long run. Sure, it might have turned out better if I had done a Sunday weigh in, but I shouldn’t have to rely on a long run to end up at a decent weight. I’ll try to buckle down a bit this week.

This Week’s Runs
Day Scheduled Total Miles
Monday 5 miles easy plus strides 5.80
Wednesday 15 minutes warm up, 10×30 second hill repeats with 1:00 in between, 15 minute cool down (or until 5 miles) 5.01
Friday 4 miles easy 4.01
Saturday 9 miles easy 9.01

Total: 23.83 miles

Monday felt cooler than 55 degrees, but I didn’t mind. My legs were a little bit tired, mainly on the uphills and during the strides at the end, but it wasn’t too terrible. I kept a pretty steady average pace throughout the first 5 miles. The strides were tough, but I still managed to make the last one the fastest one.

On Wednesday, the weather was fine, 53 degrees. My legs felt OK at the beginning, but got more tired as I went on.

So I still don’t know how I screwed it up, but I did 12 repeats instead of 10. Counting to 10 is apparently too much for me to handle.

I ran until I hit 5 miles, so I didn’t actually run any extra total distance, I just did two extra hill repeats. I definitely had to walk after the last one, but was able to jog, slowly, after that for the rest of the cool down. My paces were all over the place for the repeats, although with 30 second intervals it’s tough to keep a consistent pace. I did push a little harder on the very last interval, and tied for my fastest pace on that one.

Friday, the weather wasn’t too bad, 58 and overcast. My legs were a little bit tired from Wednesday’s workout. I managed to speed up just a little bit on each mile, but I kept the effort fairly easy until the end.

On Saturday, summer arrived. The weather was bad, 66 and humid, but I expected it to be worse. My legs felt a little tired at first, but later on, I didn’t notice the fatigue, and maybe that was the weather distracting me. The later miles were definitely slower, and it wasn’t that my legs felt tired, it was just a general lack of energy caused by the heat, and it didn’t help that this was my longest run since my half marathon in December.

I stopped at several water fountains along the way, and had Gu at around 4.3 miles. I managed to not take any walk breaks other than those. I just took it slow and got through it. It was pretty miserable, though.

This week, I’m going back to 5 days of running. Four days a week was nice while it lasted. I’ll miss my Tuesday mornings, but I need to train 5 days a week if I want to have any chance at a good race in New York City. Also, I hope to have a Teal Diva 5K recap, plus another post on Thursday.

Monthly Wrap-Up: February 2018

This is where I started my long road back. The good thing about being so far behind is that now (May 7) I’ve finally seeing progress, where if I had done this wrap-up at the beginning of March, I probably wouldn’t be as optimistic.

February 2018
Total Mileage:
16.66 miles
Average Pace: 12:52/mile
Number of Runs: 7
Last Month (January 2018): 30.96 miles
Last Year (February 2017): 130.10 miles
Races: None

Yeah, that wasn’t a very good month. And seeing February of 2017…I still have a long way to go.

I suppose I should point out that from a running perspective, my month didn’t start until February 15.

Best Run: February 28, 3.11 miles, 11:54/mile

This was the first run that I was actually happy with, and I guess it’s a good note to end the month on.

Worst Run: February 21, 2.17 miles, 13:53/mile

Egads, that was bad. It was 65 degrees and humid on February 21. My legs felt as bad as the weather. And that pace…oof.

The lottery for the New York City Marathon was on February 28. I didn’t get in through the lottery, but I signed up with Team For Kids, so I’m still going to run it.

I missed out on my planned trip to Savannah, and my planned run in Georgia. I’ll have to wait for another time to add to the list of states I’ve run in. (At this point, the only out-of-state trips I’ve got planned this year are Portland and New York City, and I’ve already run in Oregon and New York.)

I can’t say it was a good month, but it was necessary. I had to start out very slowly, and be patient. Like I said at the beginning, I’m finally starting to see results, but when I was in the middle of it, it was no fun. I’m just glad I hung in there.

Weekly Wrap-Up: April 30-May 6

Well, I got one monthly wrap up completed, then April ended, so I’m treading water. Maybe I’ll catch up a little this week.

Running was pretty good this week, but it definitely got warmer.

Weight Check: 171.3 pounds, down 1.2 from last week. Whew, finally. I’m still not sure what I did differently from some of my previous weeks with a slight gain, but I’ll take it. I’ll enjoy it while I can, because next weekend I’m going up to see my parents for Mother’s Day, and I think Mom still thinks I’m a growing boy.

This Week’s Runs
Day Scheduled Total Miles
Monday 3 miles easy 3.11
Wednesday 5 miles easy plus strides 5.79
Thursday 3 miles easy 3.11
Saturday 8 miles easy 8.01

Total: 20.02 miles

Monday was cool, but sunny. My legs were a little tired from my race on Saturday, but you wouldn’t know it from my paces. I kept the effort easy until I pushed it at the very end. I was definitely happy with my pace even if I didn’t feel 100%.

On Wedensday, weather was nice, 52 degrees. My legs felt OK. I managed to speed up a little bit on each mile, and I was able to do 6 strides. I’m supposed to decelerate near the end of each stride, and I did that for the first 5, but I kind of skipped the decelerate part on the last one so I could finish strong. Overall, I was happy with this run.

Friday was a little warmer, 60, but there was a light breeze to keep things fairly comfortable. My legs felt fine. I kept the effort easy, sped up just a little bit on each mile, and pushed at the very end. Another one of those uneventful short neighborhood runs, and I don’t have a problem with that.

I was a little worried about the weather on Saturday. It was 68 degrees and humid. There was an occasional breeze, and the sun couldn’t break through the clouds, so that helped. My legs felt fine. I stopped at a few water fountains, and had a Gu just after the 4 mile mark, but outside of that I didn’t need any walk breaks. I kept a fairly easy pace, and had enough left to really push it on the last mile.

I haven’t really said much about my average paces in a while (outside of races, of course), but this week’s paces stood out to me: 11:23, 11:21, 11:22, and 11:28. That’s pretty consistent overall, even if there were some slower and faster stretches within the runs.

This week, I have a hill workout scheduled. I am not amused. Also, I’ll work on catching up on my monthly recaps (Next up is, uh, February), and I’d also like to finish my Teal Diva 5K recap.