Thanks Fred. I should do them in 37-38 or thereabouts.
6.2 this morning in cooler temps, just under 90, which is a big deal down here. About 9:15 pace as my running partner is a tad faster than I am and it's great to run with her. Did a flex and core workout at the Y afterwards. Good start to the weekend. Spareribs
6.2 miles at 7 am this morning on the track. About 70 degrees. Several other people were there to beat the heat that's to come. It's humid today with high clouds. If it's like this here, It's definitely going to thunderstorm in the mountains. 1,250 meter swim afterwards.
Losing weight does make such a difference in how you feel running, KS. A few months ago, I dropped about 6 or 7 pounds and felt much lighter and faster when I ran. I'm 5'7 and between 130-135, which on me is slender (it's my mesomorph build). In my 20s I was about 120-125, which for me was skinny. I've thought about getting down to 125 again
I did it about two years ago. I have several family members who are prone to gaining weight and are fairly large people. I can see where heredity might lead and I don't want to ever go there...One sister, however, was severely anoerexic as a girl (she overcame it). We're very closewe began running at about the same age and she's been running ever since. She's not interested in racing, though I think she'd do well if she ever had the desire.
Have a good day all.
Saturday - 9 miles untimed, 57F ( 5 miles with Bill ).
Bill talked about his principles of training - hitting 80% of max in his boxing workouts, and I talked about
Canova's use of ramps , and fat burning in the 2:04 marathons by Berardelli.
A common model holds that rate at which energy is consumed during running is proportional to both weight and speed. If we take that as a given and plug through the math, you get a very simple result -- for each pound lost the number of seconds by which the one-mile time is reduced (at whatever pace; the key is having the s ame level of exertion after the weight change, but sped up a tiny bit) would be found just by dividing one-mile time by your total weight. That would typically be two to three seconds per mile per pound.
Or so goes the math anyway. But as they say, the proof of the pudding is in the eating of it, meaning your experience probably carries more weight than the math. And that must especially be true in a soft science like physiology.
I ended up with 25 miles for the week, but ran out of energy on Friday. I half expected that because the total mileage is a bit more than the 10% rule would allow, plus I was using an incline of 1% on thurs and friday which increased the intensity of those sessions just a tiny bit.
That's a good number of miles this week, Bob. Inclines do make you more fatigued so that's definitely a factor in the # of miles you run when you're increasing mileage.
I miscalculated my runs on the track this week--two were at 6.75 miles rather than 6.2. (that higher math...:) --I finally got the calculator out). I planned to run four miles on the HS track today but felt good so I kept going for 6.75. So, 36.75 for the week. Very pretty sunrise, with high scattered clouds over the valley and mountains. Hot now.
I hope it's not too hot where you all are now.
I think I strained a muscle in my back, don't know how, but it knocked me out of running on Saturday. On Sunday I went out to the lake to test it and ran a slow first mile. It was fine, so I ran six miles and left it at that. It's still sore but much better than it was, so I'll go out later today and try it again. Spareribs
ez does it Ribs. Isn't it amazing how easily we hurt ourselves after 40. That back wouldn't even have acted up in your 20's.
6.75 miles as the sun was coming up this morning. Temps not bad but humidity is almost too much. Still extremely tired after moving daughter this weekend.
Have a good start to your week all.
Sunday July 19
5:44 AM 24.5 miles with 2 hills , 59F and ground fog
1:40 PM 2.5 miles
2:50 PM 1 mile , 71F and 53%
Total = 28 miles
5:40 AM 9 untimed, 61F and 88%
The legs were very sore this morning, but the recovery was pretty fast overnight.
Bill came along at 6, so I added another 3.
Now the question is, do I go for 120, or back off. Summer may finally start this week.
This summer in Ontario has been an anomaly.
Synopsis: El Niño conditions will continue to develop and are expected to last through the Northern Hemisphere Winter 2009-2010.
During June 2009, conditions across the equatorial Pacific Ocean transitioned from ENSO-neutral to El Niño conditions. Sea surface temperature (SST) anomalies continued to increase, with the latest weekly departures exceeding +1.0°C along a narrow band in the eastern equatorial Pacific (Fig. 1). All of the weekly SST indices increased steadily during June and now range from +0.6°C to +0.9°C (Fig. 2). Subsurface oceanic heat content anomalies (average temperatures in the upper 300m of the ocean, Fig. 3) also increased as the thermocline continued to deepen (Fig. 4). Consistent with the oceanic evolution, the low-level equatorial trade winds were weaker-than-average across much of the Pacific basin, and convection became increasingly suppressed over Indonesia. This coupling of the ocean and atmosphere indicates the development of El Niño conditions".
Whether the 2 are connected, I don't know.
Hi folks...it's Ms. Bee here...I took my Bianchi hybrid bike for a checkup...received an A OK from the Bike Nook manager on Thursday. I walked the bike two miles to and from the bike shop. (forgot to bring at least one bike helment with me, so I walked my bike home; and I have two bike helmets, too...oops) Spoke to telemarketer from Florida who is not too thrilled about El Nino weather pattern because of the uncomfortable muggy weather. Weather is a little cooler than normal than usual--hight 50's at the coast in San Francisco. Inland to be in the high 90's.
Keep up the good work all. Ms. Bee
Ms. B - Better get out for a ride!
6.75 miles again this morning about a minute faster than yesterday on more hilly terrain. Not intentional; just happened. Will run easier tonight with dw.
4:30 AM 2 coffees, HR 44
5:34 AM 7 miles @ 7:15 to 7:40, 61F and 88%, HR 96 to 102
10 minutes after running HR 63
Improved fitness over February. I had a sore groin, so I backed off the mileage.
Good to hear from you all!
I missed a couple of runs last week because of various little aches and pains, total only 28 miles/45 kms. I will repeat the week of my training programme as I have a couple of weeks in hand.
Sierra, you really do some long swims, very impressive. I don't recall if you have mentioned doing triathlon?
Fred, tough progression run you did last week, and may I ask why you ran 3 times in a day? (My heartrate is more responsive to coffee than yours!) I think we have only reached 30 degrees C (86F) on one single day this year so far. All my grass is still nice and green, usually starting to go brown by now.
Fred, may I ask why you ran 3 times in a day?
Improvement has to come from either:
Higher mileage - I can't do it at 61.
Greater speed volume - too risky for injury.
Aerobic overload to fatigue, and then rest. Tinman says that the body needs to recognize it as stress.