DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
123 Days to Go (Back to Groovin')
Date - Day - Scheduled Workout (Intervals within desired pace, Strength +/- 5 sec, everything else +/- 10 sec)
2/8/17 - W - 7 miles @ 8:04-9:01 min/mile
2/9/17 - R - 2 miles @ 9:01 min/mile + 6 miles @ 7:25 min/mile (4/6)
2/10/17 - F - 6 miles @ 8:04-9:01 min/mile
2/11/17 - Sat - 7 miles @ 8:04-9:01 min/mile + MBW
2/12/17 - Sun - 11 miles @ 8:04 min/mile (10/11)
2/13/17 - M - OFF
2/14/17 - T - 6 miles @ 8:04-9:01 min/mile
Total (training) mileage = 45 miles
Number of SOS intervals within pace = 14/16 (88%)
Wednesday was a nice and cold run with a WC of 4. It was a solid run with nothing remarkable. HR is still elevated at 137.
Thursday was the first M Tempo run. Daniels plan starts off with a very aggressive 10 miles of M Tempo (something Hansons builds to in 15 weeks). So I felt to better prepare myself for the rigors of the plan I would do a few weeks of M Tempo building up to the Daniels 10 miler. It was a WC of 9. The plan called for 2 miles of WU, 6 miles of M Tempo, and then a cold stop with no cool down. I'm not entirely sure I like the no cool down and was willing to see what would happen. The 2 mile WU was right on target. The 6 mile M Tempo started off very well with a 7:37. Interestingly, my actual M Tempo from Dopey was a 7:36 min/mile pace (7:40 for 26.2 officially). So it was interesting to see that I immediately locked on to marathon pace without much GPS help. Since the first interval is +30 sec, that meant the 7:37 was within pace. The next mile was 7:36 (lol still locked on). Then, 7:23, 7:32, 7:36 (lol), and 7:25. Overall it felt like M Tempo, but was a bit off desired pace. It was a solid M Tempo workout with 4/6 within the pace window, but the HR wasn't where it has been historically. Normally the M Tempo is around 152, and this run was 156. So not off by a ton, but a touch high.
Friday G had her 3 year Doctor's appointment. Since it ended earlier than expected I got home a tad earlier and was able to run in the weekday sun! Wahoo, haven't seen that in a while. It was a nice 35 out. I decided to go with pants because my general temp rule is 30 and above shorts (but this 35 felt a tad colder because of the lingering snow). The run was again solid and nothing remarkable.
Saturday was G's 3rd birthday! The WC was 33 and the decision again was "shorts or pants". Today I went with pants again. I much prefer the freedom of leg movement that shorts give me vs pants, but because the pace was easy it was probably safer. The run was solid again. HR still running high at 141. We had fun at Daniel Tiger Live and hanging out with my mom all afternoon. To be honest though, I can only handle so much Daniel Tiger. Saturday evening brought back the Medicine Ball Workout (MBW). It's been quite some time since I've done it and my core/arms really misses it. So I felt it appropriate to bring it back into the rotation.
Sunday was another long run day. The wind chill was 29F with a sustained wind of 18 mph. Again on the cusp of shorts vs pants. This time I decided to go with the shorts, even though it was 1F under my threshold for shorts. It was another solid run with 10/11 intervals within pace (only the first was outside even with +30 window). The HR was closer to being within range at 145 (historical is 137-142). Afterwards we took G bowling for her birthday party. G had a lot of fun, but during it I felt a twinge in my back. The twinge didn't really bother me for the remainder of the day. We had fun at my SIL house were we had G's party. They did a great job decorating the house with Daniel Tiger and built her a trolley to "drive" around the house. It was a fun birthday party.
Monday was an off day. I woke up Monday morning with a pain in my rear. A pain I've felt before that feels like a strained rear muscle. It was noticeable throughout the day, but felt fine after moving for some duration. It just bothered me when I sat for too long. Thankfully by the end of the day the pain diminished.
Tuesday was another easy day. Thankfully the pain did not return Tuesday morning or during the easy run. I'm happy I might have dodged a bullet and it seems the off day came at a good time. It was a WC of 31. I decided to go with shorts. The run was good and finally felt "normal" again. Easy, no labored breathing, just easy movements. HR still not quite right at 135, but I'm still giving it time.
Happy with the progress thus far. I'd prefer the HR was coming down, but again I'm not going to get overly concerned about it. Stick with the effort and it'll continue to guide me. But since the legs are starting to feel normal and fresh again, I'm getting more excited to see what the Daniels plan is going to feel like. Only two weeks from today until the first "5" day!!!
Date - Day - Scheduled Workout (Intervals within desired pace, Strength +/- 5 sec, everything else +/- 10 sec)
2/8/17 - W - 7 miles @ 8:04-9:01 min/mile
2/9/17 - R - 2 miles @ 9:01 min/mile + 6 miles @ 7:25 min/mile (4/6)
2/10/17 - F - 6 miles @ 8:04-9:01 min/mile
2/11/17 - Sat - 7 miles @ 8:04-9:01 min/mile + MBW
2/12/17 - Sun - 11 miles @ 8:04 min/mile (10/11)
2/13/17 - M - OFF
2/14/17 - T - 6 miles @ 8:04-9:01 min/mile
Total (training) mileage = 45 miles
Number of SOS intervals within pace = 14/16 (88%)
Wednesday was a nice and cold run with a WC of 4. It was a solid run with nothing remarkable. HR is still elevated at 137.
Thursday was the first M Tempo run. Daniels plan starts off with a very aggressive 10 miles of M Tempo (something Hansons builds to in 15 weeks). So I felt to better prepare myself for the rigors of the plan I would do a few weeks of M Tempo building up to the Daniels 10 miler. It was a WC of 9. The plan called for 2 miles of WU, 6 miles of M Tempo, and then a cold stop with no cool down. I'm not entirely sure I like the no cool down and was willing to see what would happen. The 2 mile WU was right on target. The 6 mile M Tempo started off very well with a 7:37. Interestingly, my actual M Tempo from Dopey was a 7:36 min/mile pace (7:40 for 26.2 officially). So it was interesting to see that I immediately locked on to marathon pace without much GPS help. Since the first interval is +30 sec, that meant the 7:37 was within pace. The next mile was 7:36 (lol still locked on). Then, 7:23, 7:32, 7:36 (lol), and 7:25. Overall it felt like M Tempo, but was a bit off desired pace. It was a solid M Tempo workout with 4/6 within the pace window, but the HR wasn't where it has been historically. Normally the M Tempo is around 152, and this run was 156. So not off by a ton, but a touch high.
Friday G had her 3 year Doctor's appointment. Since it ended earlier than expected I got home a tad earlier and was able to run in the weekday sun! Wahoo, haven't seen that in a while. It was a nice 35 out. I decided to go with pants because my general temp rule is 30 and above shorts (but this 35 felt a tad colder because of the lingering snow). The run was again solid and nothing remarkable.
Saturday was G's 3rd birthday! The WC was 33 and the decision again was "shorts or pants". Today I went with pants again. I much prefer the freedom of leg movement that shorts give me vs pants, but because the pace was easy it was probably safer. The run was solid again. HR still running high at 141. We had fun at Daniel Tiger Live and hanging out with my mom all afternoon. To be honest though, I can only handle so much Daniel Tiger. Saturday evening brought back the Medicine Ball Workout (MBW). It's been quite some time since I've done it and my core/arms really misses it. So I felt it appropriate to bring it back into the rotation.
Sunday was another long run day. The wind chill was 29F with a sustained wind of 18 mph. Again on the cusp of shorts vs pants. This time I decided to go with the shorts, even though it was 1F under my threshold for shorts. It was another solid run with 10/11 intervals within pace (only the first was outside even with +30 window). The HR was closer to being within range at 145 (historical is 137-142). Afterwards we took G bowling for her birthday party. G had a lot of fun, but during it I felt a twinge in my back. The twinge didn't really bother me for the remainder of the day. We had fun at my SIL house were we had G's party. They did a great job decorating the house with Daniel Tiger and built her a trolley to "drive" around the house. It was a fun birthday party.
Monday was an off day. I woke up Monday morning with a pain in my rear. A pain I've felt before that feels like a strained rear muscle. It was noticeable throughout the day, but felt fine after moving for some duration. It just bothered me when I sat for too long. Thankfully by the end of the day the pain diminished.
Tuesday was another easy day. Thankfully the pain did not return Tuesday morning or during the easy run. I'm happy I might have dodged a bullet and it seems the off day came at a good time. It was a WC of 31. I decided to go with shorts. The run was good and finally felt "normal" again. Easy, no labored breathing, just easy movements. HR still not quite right at 135, but I'm still giving it time.
Happy with the progress thus far. I'd prefer the HR was coming down, but again I'm not going to get overly concerned about it. Stick with the effort and it'll continue to guide me. But since the legs are starting to feel normal and fresh again, I'm getting more excited to see what the Daniels plan is going to feel like. Only two weeks from today until the first "5" day!!!