[donskiman]

<p>Good morning!</p>
<p> </p>
<p>Early work for me today. Hope everyone continues to feel better.</p>
<p> </p>
<p> </p>
<p>--------------------------------------------------</p>
<p>34m 49s - 4.15 miles - 08m 23s/Mi<br><br>
5:55 AM <br><br><br>
Equipment: Nike Pegasus 04/11<br><br>
Cold/mid 30s - Clear and calm. Crawford/Puckett/Security/Kiva/Fontaine/Grinnell/Crawford/Upton/home. Short easy effort run. Stretching afterward.</p>

 

[xflbk43]

<p>Had a DOR yesterday (unscheduled).  Was supposed to be a swim day, but I figured I needed some more recovery after my run on Sunday.  Back at it this afternoon with 10 min warm up, 6x800 hard on 90 sec recovery, 10  min cool down.  Will follow up with an easy run with DW to get her half marathon plan underway.</p>
<p> </p>
<p>More on my Sunday run, cramping, nutrition, etc:  I've been going over the advice you gave repeatedly and thinking about the whole of my training over the last 2 days and have a plan of attack.  I'm going to start pre-loading the electrolytes before the race as you have suggested. I usually reserve sports drinks for my longer workouts 2hrs+, but figure it can't hurt to start loading up the day before. Also, for the last 2 years, I've been trying to do my long runs without walking at all durning them.  During IM training, I would walk when I was taking in nutrition and I think I'm going to start that again.  For the race, it will give me at least 16 walk breaks as I go through the aid stations.  Not that I intend on walking slow, but for IM it worked well in my training.  I think due to my physical make up, it suits me better and I've been fighting it for the last couple of years.  I also need to keep my ego in check when the temps start to rise.  Up until Sunday, the warmest temps I did any of my long runs in were low 50's and I was able to maintain 7:4x pace for 20 miles.  When I set out on Sunday, the temp was mid 60's and high 70's by the time I finished.  I set out to run the pace the plan had scheduled for me (7:54), temp be darned, and I think that is part of what did me in.  I sweat so much, even when it's cold out, I need to learn to back off a little as the temp rises.  When the temps get up close to 80, I can literally pour sweat out of my shoes and my clothes will be completely soaked like I just took a dip in the pool.  I'm hoping that slowing down a little will allow my body to re-absorb the water that I'm losing since that seems to be one of the big problems I have.</p>
<p> </p>
<p>Thanks for all the advice you have given me.  I've still got 2.5 weeks to work things out and maybe even get some hot weather training in to see if I can get my body to adjust.</p>

 

[juliemboyle]

<p>X:  That warmer weather can really slow you down, esp at the beginning of the season when you are just getting used to it again.  Sounds like you have a good plan!</p>
<p> </p>
<p>Me:  Full body strength early morning.................4-5 mile run tonight while DS is at Lacrosse practice...........the necessary multitasking of the working Mom!</p>

 

[Thor]

<p>Good morning, TEAM LIT!</p>
<p> </p>
<p>x: You'll figure it out eventually. Good to see you being proactive with it. Also, if you eye others for what they do, make sure they are talking marathon and with roughly your pace, just so you compare vanilla gels with vanilla gels, if you know what I mean.</p>
<p> </p>
<p>Me...</p>
<p> </p>
<p>5.65 mile run early this morning. Felt the calf but was no better or no worse than the day before. Still 50-50% on Boston.</p>
<p> </p>
<p>Great day, folks!</p>

 

[Alaska Mike]

<p>Mike - sounds like you have a good plan.  The warm weather really can affect you significantly and it sounds like you have cooling issues that exacerbate that.  Good luck!</p>
<p> </p>
<p>Don - noticed that your run a day or two ago was in Five Fingers.  Do you run in those just on trails or on roads also?  I have a pair but I've never been brave enough to try them during a run.</p>
<p> </p>
<p>I was back on the treadmill today.  20 min WU, 4 x 1 mi @ MP - 5 sec, 4 to 5 min walk/jog recovery, 15 min CD.  The the treadmill read 5:49 min/mi for the repeat miles, the footpod recorded 5:44, 5:41, 5:38, 5:39.  10 miles total in 1:15.</p>
<p> </p>
<p>Great day everyone!</p>
<p> </p>
<p>Mike</p>

 

[Tri-Tammy]

<p>A moderate bike with some hills this afternoon on this last "nice" day before the rain returns. </p>

 

[regiolanthe]

<p>1500 yard swim in the early AM. My form has not improved ... speaking of swimming, DK's team's <a href="http://animoto.com/play/1QMsTPbuat53FGyDE1VvUw?utm_content=escape_link" target="_blank">"end of season" presentation</a> here (if you want to see a season of swimming wrapped up in a photo montage).</p>
<p> </p>
<p>18.4 mile bike ride on the short beach route at lunch (hi 16s) ... Living the dream, baby! Surprised that there weren't more riders out.</p>
<p> </p>
<p>Reg / geo</p>

 

[niemsco]

<p>x - sounds like your taking some good steps</p>
<p>mike - sounds like your footpod is faster </p>
<p> </p>
<p>3400m in the pool</p>
<p>WU: 6 x 150 (2free, 2 kick, 2 back), 400 pull</p>
<p> </p>
<p>MS: 2 x 500 aerobic</p>
<p>2 x 300 threshold</p>
<p>3 x 100 harder than threshold</p>
<p> </p>
<p>CD 200 pull</p>
<p> </p>
<p>threshold around 1:43ish/100, harder 1:35/100m</p>
<p> </p>
<p>Track practice tonight.</p>

 

[hobey]

<p>A sunny 6 miles over lunch.</p>

 

[jenotter]

<p>x - sounds like you have a good plan in place!</p>
<p> </p>
<p>Treadmill 5-miler today with 1/2 mile intervals (I think 5 of them) at 10K pace. Legs feeling more springy than yesterday.</p>

 

[Stitcher]

<p>Rabbit and I attempted a hill test.</p>
<p>Attempted in that I don't think I did it quite right, because it was hard but not torture.</p>
<p>Still watiting to find out if my thoughts about that ae accurate or not.</p>
<p> </p>
<p>Then, gave a mock 3rd grade science lesson to my students about the skeletal system.  Rabbit came and was a guest speaker for the anatomy part.  Students had a blast.</p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/82651/width/1000/height/800/flags/" target="_blank"><img alt="IMG00483.jpg" class="lightbox-enabled" data-id="16680" data-type="61" src="http://www.kickrunners.com/content/type/61/id/16680/width/280/height/210" style="width:280px;height:210px;"></a></p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/82653/width/1000/height/800/flags/" target="_blank"><img alt="IMG00488.jpg" class="lightbox-enabled" data-id="16681" data-type="61" src="http://www.kickrunners.com/content/type/61/id/16681/width/270/height/360" style="width:270px;height:360px;"></a></p>
<p> </p>
<p><a class="H-lightbox-open" href="http://www.kickrunners.com/content/type/61/id/82655/width/1000/height/800/flags/" target="_blank"><img alt="IMG00485.jpg" class="lightbox-enabled" data-id="16682" data-type="61" src="http://www.kickrunners.com/content/type/61/id/16682/width/384/height/288" style="width:384px;height:288px;"></a></p>

 

[Alaska Mike]

<p>Actually, it's more complicated than that.  At 7:30 min/mi pace, the footpod can be somewhere around 20-30 sec slower than the treadmill speed, depending upon which treadmill, *at the start of the run*.  After about an hour, the footpod is only about 10-15 sec slower than the treadmill speed.</p>
<p> </p>
<p>At 5:50 min/mi, the footpod is about 5-10 sec faster than the treadmill speed.</p>
<p> </p>
<p>Why does it have these differences?  Don't really know, I suspect it has something to do with my stride changing as I go from an easy jog to a tempo pace.  I calibrated the footpod on the track and I think I did the 800m somewhere around 3 min.  I don't really care that the footpod is off slightly, so are most treadmills, I just run.</p>
<p> </p>
<p>Mike<br>
 </p>
<div class="quote-container"><span>Quote:</span>
<div class="quote-block">Originally Posted by <strong>niemsco</strong> <a href="/forum/thread/73426/tuesday-april-12-workouts#post_1993978"><img alt="View Post" class="inlineimg" src="/img/forum/go_quote.gif" style="border:0px solid;"></a><br><br><p>mike - sounds like your footpod is faster </p>
</div>
</div>
<p><br>
 </p>
<p> </p>

 

[3chilipeppers]

<p>X - Good thing you don't live here.    It's always warm!  It sounds like you have a good plan of attack, and staying smart when it heats up will serve you well.  I have finally learned to do that after many disappointments when it was warm.  Even though I live in Texas, my body doesn't handle heat well.  It handles humidity even worse.  I train in the conditions all the time, but my body just doesn't cool itself well.  I'm still learning, but I've finally figured out some things to do.  I don't have the sweating problem, but my HR just gets up very high.</p>
<p> </p>
<p>Yoga for me today.  This was my first time at a yoga class.  A friend of a friend teaches out of her house.  I'm going to try this for a couple months and see what I think.  I've needed to strengthen my core for ages.  I'm already REALLY sore, but mainly my upper back and shoulders.  I have a slightly injured shoulder, so I was trying to figure out how to do the exercises without straining it.  I think it will be better next time now that I have that figured out.</p>

 

[cak73]

<p>Had an awesome short, easy run this morning. Really wanted to stay out for longer than 3.6 miles, but that was not on the plan I revised.</p>
<p>FIB some PT exercises and foam rolling.</p>
<p>One hour on the trainer this evening; decided to watch Spirit of the Marathon even though I've already seen it like 3 times.</p>

 

[Yo Sake]

<p>X - wish you the best of luck with your plan!  I know one of the hardest things to do is to keep your ego in check, which takes some serious descipline. </p>
<p>Mike - Solid workout.  If I were you, I trust your footpod more than the TM. </p>
<p>Julie - way to go Mom!  My next challenge, getting out of comfort zone is, to take a bike trainer on the sideline of the baseball game.  (Didn't LRR do that?)  That sounds like a great way to spend 2hrs, yet.... not sure if I could do it in front of a group of kids/parents...</p>
<p>Stitch - sounds fun!</p>
<p> </p>
<p>I was supposed to take a rest day on this biz travel day.  But as I pulled in my hotel, the temp was mid-60's gorgeous sunny afternoon...So I chose to run today instead of getting up early before the meeting tomorrow morning and then 5-hr drive.  Approx 4 miles including 1mile at half pace on a bike path near the hotel.  I probably ran harder than I should have; I still don't have a good sense of pace, especially body being well rested whilel legs still feel heavy.  Whatever.  I trained enough.  It will be what will be. </p>

 

[pcsronbo]

<p>x - good plan</p>
<p>mike - we need to make a treadmill "rollers" - wouldn't that be awesome? then you could run YOUR pace</p>
<p> </p>
<p>Me, 1hr pain cave, sucked azz. I was doing 5x1 @ ME which I did around 390watts - fine. Then 3x10 @ z3 which should be fine by the HR was way low so it was a mind screaming adventure in Z5 (by feel) land that actually registered high z2, low z3. No idea WTF probably tired.</p>
<p> </p>
<p>FIB 30min run @ 2.7miles which also somewhat sucked azz, 5min ez then 20min increasing from z2 ending z4. By z3 I was in "sub 5k" pace by FEEL, just over 5k by SPEED, and everything was screaming and I was wishing for death which isn't quite 5k. cool down was fine.</p>
<p> </p>
<p>I suspect accumulated fatigue is what's forcing the HR down. CC has me trying to push through these and then we talk it out to determine WTF is going on. In the past I limited myself and would throttle back. I'm in the best shape of my life so we're pushing a few areas. The ME drills, for example, I stopped setting a watts number and starting free-spinning it and now I'm doing 390 vs 290. I was clearly not working hard enough. It'll pay off </p>
<p> </p>
<p>So... I'm tired, but not discouraged. Work, now that's a REAL pain....</p>

 

[niemsco]

<p>Last night rode from north Chicago down to the Hanncock where there is a track our team does practice.  Great ride.  It was a 30 minute all out time trial, but told the coach I need to take it easy, last week 21 hours, this week NOLA.  I was running with a 2:40 marathoner who was taking it easy.  After awhile the pace was 6:20s and I was feeling great!   Big confidence booster.  Great ride in the night along the Chicago skyline back to my car and enough time to catch the end of the Biggest Loser!</p>

 

[SpartyGirl]

<p>Nice run Scott!</p>
<p> </p>
<p>Kinda makes my little run around the neighborhood less impressive (1.6mi to stretch my legs). <span><img alt="wink.gif" src="http://files.kickrunners.com/smilies/wink.gif"></span></p>

 

[Dougie Fresh]

<p>3mi run around the river after work.  Again, just nice to be out there.</p>