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Coming Out of Hibernation April 24, 2008

Posted by wsfowler Run, Uncategorized Digg! this story! Digg! this story. , 2comments

It’s been a rough winter for me. We did a remodel which got me out of the habit of exercise, then the kids had a sleep schedule that didn’t mesh with my schedule, then I just got fat and lazy. I’ve gained almost ten pounds, gained fat, lost muscle, and my resting heart rate has gone up from 40 to 48.

I’m finally getting back into it and hooked up with the Thursday morning runners. Mike is trying to qualify for Boston in the Eugene marathon, just 9 days from now. He’s in exceptional shape. Me, being me, decided to try and keep up with him on the way back from our out and back run. Keep in mind that my longest run since September is 5.5 miles at a 8:30-8:45 pace.

The run this morning broke down like this:
9:03 (151 bpm)
8:46 (146 bpm)
8:19 (150 bpm)
7:53 (155 bpm)
7:29 (166 bpm)
7:21 (169 bpm)
7:18 (170 bpm)
7:15 (171 bpm) - only .2 miles

I’m pretty pleased that I had that kind of speed in me after all that time off, but I’m going to pay for it tomorrow and Saturday. I’m already feeling a little sore just 4 hours later.

My first goal is Beat the Bridge, an 8k race. I did it in a 6:37 pace last year. This year I’m hoping for a sub-7:00 pace. Considering I’ve only just started running regularly in the last week it’s going to be tough but I think I can do it.

It’s good to be back.

Workout:

It must be the humidity September 12, 2007

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I was talking with Keith this morning about my poor performance over the weekend and he said to blame it on the humidity. It’s interesting looking at my average HR over the weekend, and then today.

Over the weekend I was running in the heat of the day. This morning I was running at 5:30am and it was 55 degrees out. It certainly appears that what Lisa said is true as the temperature goes up, so does your HR.

We actually took it easy on one another today. No big races to the finish, just a nice gradual build up in speed.

Workout:

Lunch run through Mercer Slough September 11, 2007

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Felt pretty good. Took it easy for the most part, but kicked up the pace in the last 1.5 miles.

Workout:

Time for a rest September 9, 2007

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Well after yesterday’s poor performance, I was sure today was going to go better. It didn’t. My plan was a 16 mile run, going out at 8:30, and coming back at 8:00.

The first half went ok, I maintained the 8:30 pace even with stopping to walk every 2 miles. The way back was a killer. I had a tailwind on the way back which was good and bad. It was good because it was pushing me a bit, but bad because it wasn’t blowing hard enough to keep me cool.

At mile 10 I knew I was in real trouble. There is a water fountain on the trail and I just stopped for about 5 minutes drinking and pouring water over my head. From there to the end of the run I only ran about half the time.

On the way back I took a shortcut to make the run 14.5 miles instead of 16. When I got home I stepped on the scale and I’d lost about 3 pounds, not horrible, but it took a long time to feel hydrated again. Here are the splits:

1st half: 8:02, 8:23, 8:47, 8:25, 8:30, 8:27, 8:53, 8:57

2nd half: 8:07, 8:21, 10:16, 9:36, 11:51, 15:31, 9:07 (1/2 mile)

Time for a rest week…

Workout:

Taking the bad with the good September 8, 2007

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Thursday I had a great run. Today, not so good. The plan was to do an 8 mile race pace run (7:15/mile). I managed that for the first two miles, and about a mile in the middle of the run. The run was a struggle, I walked a number of times.

I think there were a few factors going on here. I ran too hard on Thursday to get a quality run in today, I was still fatigued from climbing Rainier, I’m not used to running mid-day in the heat, the donuts and coffee for breakfast aren’t exactly “race food”.

I have a 16 mile run planned for Sunday. I’m hoping that I can hold 8:30/mile for the first half, 8:00/mile coming back, with the last mile or two at race pace. The route I’m planning is fairly flat with the last 3/4 mile uphill, so a 7:15 in the last mile will be asking too much. If I can hold an 8:30 for the last mile that would be great.

Workout:

Crazy fast run September 6, 2007

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Ok, so the run on the whole wasn’t crazy fast, it was just the last mile. Today was my regular Thursday morning run with the crew only the two Mikes showed up. This was my first run since I got back from climbing Rainier on Tuesday so I figured I’d be pretty slow, and I certainly felt that way for a while. Kona Mike (he’s done Kona a few times) was talking like he’d be slow, but he was pushing a 7:00 pace on the way back from the turn around. Nichols lifted the pace even higher in the last mile and I struggled to keep up. At a certain point my legs were on auto pilot and it was all I could do to get my body to keep up with my legs. I knew we were flying, but I didn’t know how fast until we finished the run. Check out the splits:

8:39, 8:08, 8:09, 8:07, 7:33, 7:02, 6:19.

Did you see that? 6:19 for our last mile! Holy crap, I didn’t know I had that pace in me after already running 6 miles. Man, that’s a great feeling. Of course I tried to take Nichols at the line, but again he crushed me in the last 100 yards. If I could get a 5th gear like he’s got I’d be even happier.

Workout:

Climbed Mt. Rainier September 2, 2007

Posted by wsfowler Hike, Uncategorized, Walk Digg! this story! Digg! this story. , add a comment

I’m not really sure how to categorize a climb of Mt. Rainier on my Marathon Training Plan, so I left Sunday - Tuesday blank. Really, Mt. Rainier is about a 16-20 mile round trip, with 9,000 feet of elevation gained. Not to mention carrying a pack.

This was my 7th time to the top of Mt. Rainier. My brother and brother-in-law made it to the top with me (2 and 1 summits respectively. My mom and dad (65 years old) made it to 12,500 feet! My dad summited twice when he was a teenager and helped build Camp Schurman on the North side of the mountain.

Workout:

Race Pace Run September 1, 2007

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Ran the long Lake Hills Loop. Down 164th to SE 16th. Up the trail past Larsen Lake, then up NE 8th and home. The 7:14 pace felt hard, but not as hard as in the past.

I move a couple yards of dirt afterwards. Fun.

Workout:

Awesome Thursday Morning Run August 30, 2007

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Today was one of those runs that gives you all the confidence in the world. It was just awesome. We started out real slow, 9:00 pace. I had a hard time concentrating and couldn’t find my rhythm. About 3 miles in I started feeling better. John peeled off and turned around shortly after 3 miles. Mike and Keith continued to about 3.5. I convinced the other Mike to keep going to “10 acre”, our regular turn around at 4.25 miles.

We made a quick turn around and started coming back. We were doing 7:18’s, but every time I checked my watch our average pace was getting faster. Pretty soon I saw 7:14, then 7:10, then 7:05. We were flying and talking and I felt like I was hardly working. I kept focusing on leading with my hips and using my obliques rather than just focusing on my legs.

In the end we averaged a 7:00 pace for the 4.25 miles on the way back. Even just three weeks ago I would have been in the 170 HR for this, but this week I averaged only 160 BPM!

The max of 177 came in the last 100 yards. I tried beating Mike into the finish but he beats me in the sprint every time. The guy has wheels.

Workout:

Commute to Work August 29, 2007

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Since I ran home yesterday I had to either bike or run to work. I chose to ride since I really wanted to do a track workout at lunch (which never happened). It was probably for the best that I didn’t do a track workout since I felt pretty brutalized yesterday.

Workout: