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Alan T · 03-05-2013, 05:55 PM

So my body this morning felt like crud and it was long run day for me. I think i overdid my light weight exercises on Sunday night, too many reps and my adductor muscles were still sore/fatigued even today from that. I have been trying to do more workouts to strengthen my core, and parts of my legs that get neglected in running, but it gets tough some times balancing when I plan on doing all of that.

I did a bunch of stretching before running today. I generally don't stretch before running, but instead take it easy to start with a walk, then light jog into my pace that I am going for. I decided to go ahead and stretch since I as not sure if I was even going to be able to do my long run with the way I was feeling. I am cautious if my body is not responding well, to just reschedule for another day.

Even after stretching, i still felt those specific muscles, but they wern't hurting or anything, they just felt fatigued. I decided to give it a go and if after a mile or two I was struggling, I would just call it there and come back in.

Well, I won't say the first two miles were easy, but it didn't hurt, my legs just felt a little dead. I've read that in a solid training plan, you will have some days where you just don't feel great, and unless there is pain or risk of injury, you just have to suck it up and do it. So I just kept going.

My goal pace for my run was a 11:20 minutes per mile, but since I was a little tired, I decided to back it off a little and aimed for closer to 12:04 instead. I managed to run almost exactly that for my full run today, and for the most part I was able to keep my pace pretty even. I did find at times that my mind wandered, thinking about other things and I lost focus on my pace and fell closer to 13:00 minutes per mile, but I resolved that quickly each time and kept chugging away.

In the end, I made it the entire route that I had planned, a new route that included roads that I had never seen before. I actually enjoyed the route and will likely run it again next week. I just didn't feel that great during it. Still my performance was solid enough that I was happy with it.

So, I did have some notable results from today's run.. to start with the biggest one..

Today's run was the longest that I have done. I actually am now getting to the point where my long run is too much of my weekly totals that I need to change things up a little bit. I have read that you want your long run to be roughly 35% of your weekly total and with an 8.5 mile long run that would put me at roughly 24 miles per week. I do want to get to 20-25 miles per week, but I am a little short right now still. So I need to be careful to not push that total any higher on the long run days for now. Instead in upcoming weeks I will have to work in a way to make my easy runs longer runs as well. If I bump them up each 1-2 miles then I will have everything in a good proportion I feel.

I also achieved my second best 10k time during today's run. A 10k is roughly 6.2 miles of the 8.5 that I ran and I came in with 1 hour, 13 minutes and 46 seconds for my 10k today. My personal record is just 29 seconds faster, so even feeling not myself, I pretty much kept pace with my best previous 10k, so that is a good sign as well.

So the total run was..

8.5 miles - 1 hour 42 minutes

That ends up being a 12:01 minutes per mile pace for the full run, and as I mentioned above, I pretty much kept it around that for the entire time and didn't fall off too badly halfway this week. (Mile 7 for me was @12:00)

One other achievement that I may be the proudest of is actually my weight after the run. Now granted, I am sure it will go up a bit due to water weight, but at least for a brief period of time today I weighed 209 pounds. As I mentioned above, in 2012 I weighed as much as 264 pounds so in roughly 6-8 months I have lost 55 pounds. In the last 7 weeks I have lost 24 pounds. BMI says for a 6 foot male my age I should be around 170-180 range, but my doctor in my last physical said that getting 200-210 seemed to be a good reasonable goal to try to reach and be happy with. So while weight loss right now is not the focus of my running, it has been a very pleasant benefit from it!

Up next... Thursday easy run and then Saturday running a 5k with my family (actually running with them, not trying to set a new personal record). I can't wait!

03-05-2013, 05:55 PM	#17
Alan T Hall Of Famer Join Date: Dec 2002 Location: Mass.	So my body this morning felt like crud and it was long run day for me. I think i overdid my light weight exercises on Sunday night, too many reps and my adductor muscles were still sore/fatigued even today from that. I have been trying to do more workouts to strengthen my core, and parts of my legs that get neglected in running, but it gets tough some times balancing when I plan on doing all of that. I did a bunch of stretching before running today. I generally don't stretch before running, but instead take it easy to start with a walk, then light jog into my pace that I am going for. I decided to go ahead and stretch since I as not sure if I was even going to be able to do my long run with the way I was feeling. I am cautious if my body is not responding well, to just reschedule for another day. Even after stretching, i still felt those specific muscles, but they wern't hurting or anything, they just felt fatigued. I decided to give it a go and if after a mile or two I was struggling, I would just call it there and come back in. Well, I won't say the first two miles were easy, but it didn't hurt, my legs just felt a little dead. I've read that in a solid training plan, you will have some days where you just don't feel great, and unless there is pain or risk of injury, you just have to suck it up and do it. So I just kept going. My goal pace for my run was a 11:20 minutes per mile, but since I was a little tired, I decided to back it off a little and aimed for closer to 12:04 instead. I managed to run almost exactly that for my full run today, and for the most part I was able to keep my pace pretty even. I did find at times that my mind wandered, thinking about other things and I lost focus on my pace and fell closer to 13:00 minutes per mile, but I resolved that quickly each time and kept chugging away. In the end, I made it the entire route that I had planned, a new route that included roads that I had never seen before. I actually enjoyed the route and will likely run it again next week. I just didn't feel that great during it. Still my performance was solid enough that I was happy with it. So, I did have some notable results from today's run.. to start with the biggest one.. Today's run was the longest that I have done. I actually am now getting to the point where my long run is too much of my weekly totals that I need to change things up a little bit. I have read that you want your long run to be roughly 35% of your weekly total and with an 8.5 mile long run that would put me at roughly 24 miles per week. I do want to get to 20-25 miles per week, but I am a little short right now still. So I need to be careful to not push that total any higher on the long run days for now. Instead in upcoming weeks I will have to work in a way to make my easy runs longer runs as well. If I bump them up each 1-2 miles then I will have everything in a good proportion I feel. I also achieved my second best 10k time during today's run. A 10k is roughly 6.2 miles of the 8.5 that I ran and I came in with 1 hour, 13 minutes and 46 seconds for my 10k today. My personal record is just 29 seconds faster, so even feeling not myself, I pretty much kept pace with my best previous 10k, so that is a good sign as well. So the total run was.. 8.5 miles - 1 hour 42 minutes That ends up being a 12:01 minutes per mile pace for the full run, and as I mentioned above, I pretty much kept it around that for the entire time and didn't fall off too badly halfway this week. (Mile 7 for me was @12:00) One other achievement that I may be the proudest of is actually my weight after the run. Now granted, I am sure it will go up a bit due to water weight, but at least for a brief period of time today I weighed 209 pounds. As I mentioned above, in 2012 I weighed as much as 264 pounds so in roughly 6-8 months I have lost 55 pounds. In the last 7 weeks I have lost 24 pounds. BMI says for a 6 foot male my age I should be around 170-180 range, but my doctor in my last physical said that getting 200-210 seemed to be a good reasonable goal to try to reach and be happy with. So while weight loss right now is not the focus of my running, it has been a very pleasant benefit from it! Up next... Thursday easy run and then Saturday running a 5k with my family (actually running with them, not trying to set a new personal record). I can't wait! __________________ Couch to ??k - From the couch to a Marathon in roughly 18 months.