Slow and Steady wins the race... 300 to Boston in 5 years?

garneska

DIS Veteran
Joined
Aug 4, 2003
Kind of excited, weather predictions show today is the last hot running day of the year. Saturday a cold front comes through and the temps are predicted to hang out around 80 for the high and 60 for the low for the next two weeks after that.
Don't jinx it!!!!!!
 

AntimonyER

Mouseketeer
Joined
May 4, 2016
Don't jinx it!!!!!!
:scared:I didn't even think about that! Haha.

Week 2 Day 4

Easy Run 60-75min

T+D = 90F + 70F = 160
Time = 1:08:53
Distance = 8.65mi
Pace = 7:57/mi
Avg HR = 147 BPM

Just cruised today. Off tomorrow, wifey and I are going to Atlanta tonight for the Braves playoff game tomorrow.
 

garneska

DIS Veteran
Joined
Aug 4, 2003
Just cruised today. Off tomorrow, wifey and I are going to Atlanta tonight for the Braves playoff game tomorrow.
If you are still in Atlanta on Saturday I am doing 7.5 miles in the morning probably around 7:15 am (i am a little slower than you though). Tomorrow I am swimming.
 
  • AntimonyER

    Mouseketeer
    Joined
    May 4, 2016
    If you are still in Atlanta on Saturday I am doing 7.5 miles in the morning probably around 7:15 am (i am a little slower than you though). Tomorrow I am swimming.
    Unfortunately, we have to head back after the game, because saturday morning we have to drive to raleigh, nc for my son's soccer games.
     

    AntimonyER

    Mouseketeer
    Joined
    May 4, 2016
    Well, Braves won, so that was awesome. Here is an update of the last 4 days:

    Week 2 Day 5

    Rest Day or Optional 55-60min Easy Run

    Braves game, so no option today

    Week 2 Day 6

    Long Run 14-18 miles

    T+D = 70F +67F = 137
    Time = 2:06:36
    Distance = 15.72mi
    Pace = 8:03/mi
    Avg HR = 141 BPM

    Week 2 Day 7

    Rest Day


    Week 3 Day 1

    Easy Run 1:20-1:30

    T+D = 84F +71F = 155
    Time = 1:22:39
    Distance = 10.13mi
    Pace = 8:09/mi
    Avg HR = 145 BPM

    Saturday Morning, started my run at 5:20am, and at 6 it was still complete darkness... until all of the sudden the whole sky lit up, and a massive meteorite flew over. Definitely the highlight of the morning.
     
  • AntimonyER

    Mouseketeer
    Joined
    May 4, 2016
    Week 3 Day 2

    Easy Run 40-60 min

    T+D = 82F + 68F = 150
    Time = 0:49:49
    Distance = 6.30mi
    Pace = 7:54/mi
    Avg HR = 141 BPM

    VO2 score up to 57 for the third consecutive run. Best I have ever had is 58.
     

    AntimonyER

    Mouseketeer
    Joined
    May 4, 2016
    Week 3 Day 3

    Cruise Intervals
    WU, 9 X 1K @ 6:43-6:55 w/ 200m recovery, CD

    T+D = 78F + 63F = 141
    Time = 1:04:12
    Distance = 8.65 miles
    Pace = 7:25/mi
    Avg HR = 154

    Splits
    WU = 8:00, 0.96mi, 8:15/mi
    9X 1K w/ 200m recovery - Avg = 6:45/mi / 9:04/mi
    CD = 9:16, 1.09mi, 8:26/mi

    Week 3 Day 4

    Easy Run 60-75min

    T+D = 76F + 61F = 137
    Time = 1:06:57
    Distance = 8.27 miles
    Pace = 8:06/mi
    Avg HR = 139

    Pretty happy with that Cruise Interval workout, managed to hang out in the bottom of the range, even though I technically had 10-15 seconds to give due to temperature adjustment. This was the first time I thought, I may actually be able to pull this thing off.

    Of course today's workout was tough, legs were quite tired with the quick turnaround.
     

    AntimonyER

    Mouseketeer
    Joined
    May 4, 2016
    So been on vacation for the last week, and I would be so pleased to announce that I stuck to the plan the whole time. But I would be lying. I would be pleased to say I stuck to the plan part of the time... But I would be lying again. The only bright side of things was that this was a very active vacation (TN mountain trip), we had one day at dollywood (on my feet all day), and three days of hiking up mountains, surrounded by two travel days (which were on rest days ANYWAYS). So here is a summary of my last week and a half of training

    Week 3 Day 5

    Easy Run 55-65min

    T+D = ?
    Time = 0:56:36
    Distance = 6.96 miles
    Pace = 8:08/mi
    Avg HR = 140


    Week 3 Day 6

    Progression Run
    90 min, w/ last 10 min @ 10K pace

    T+D = treadmill
    Time = 1:30:34
    Distance = 11.60 miles
    Pace = 7:48/mi
    Avg HR = 143

    8:00/mi for 80 minutes, 6:18/mi for last 10 minutes.

    Week 3 Day 7

    Rest Day

    Week 4 Day 1

    Fartlek Run 50-70 min
    12-16X 1min @ 5-10K pace, w/ 1min recovery

    Spent the day at Dollywood.

    Week 4 Day 2

    Easy Run 40-50min

    Hiked Abrams Falls Trail (5mi round trip, 750 ft elevation climb)

    Week 4 Day 3

    Tempo Intervals
    4-5X 2000m @ Tempo Interval Pace w/ 400m recovery

    Hiked Laurel Falls trail and Clingsman dome trail (3.8 mi w/ 645 ft elevation climb total)

    Week 4 Day 4

    Easy Run 30-40min

    Hiked Alum Cave trail (4.6 miles, 1200 ft elevation climb)

    Week 4 Day 5

    Rest Day

    Week 4 Day 6

    Long Run 2-3h

    T+D = 62F + 60F = 122
    Time = 1:34:41
    Distance = 11.66 miles
    Pace = 8:07/mi
    Avg HR = ?

    Week 4 Day 7

    Rest Day

    Week 5 Day 1

    Long Run 90-105min

    T+D = 77F + 69F = 146
    Time = 1:32:20
    Distance = 11.49 miles
    Pace = 8:02/mi
    Avg HR = 148

    My Saturday Long run, my watch wasn't working, (wouldn't get GPS signal), so no HR data as I used my phone to track. Also it was raining, and not especially warm. I cut it short when I realized how bad I was chafing due to the wet clothing. Does anyone have a solution for this when its raining? I am not comfortable going shirtless (loose skin from weight loss).

    Today's run I managed to complete, but it was tough. Dropped a point in V02max, as well as 12% of fitness level in Strava. But nothing to do but keep moving forward, and hopefully get back to where I was soon enough.
     

    AntimonyER

    Mouseketeer
    Joined
    May 4, 2016
    Week 5 Day 2

    Easy Run 60-75min

    T+D = 85F + 71F = 156
    Time = 0:56:59
    Distance = 6.86 miles
    Pace = 8:18/mi
    Avg HR = 142

    I honestly had it in my head that today was 55-60, not 60-75... oh well. Tired legs, so took a bit off today on pace... Plus it was warm and humid again. Cold front comes through tonight though, so tomorrow should be a better running day... good thing too, cause its Yasso 800 day. fun.
     
  • garneska

    DIS Veteran
    Joined
    Aug 4, 2003
    I am glad you had a great time hiking in GSMNP. I am so looking forward to it. We are leaving on saturday after i get my hard run in. Then I will hike about 8 days. We are planning 100 miles of total hiking. The days i dont hike i am going to try and run. I know Dopeybadger will want me to stick to plan but i am afraid it will be hard. I am doing some of the hikes you did.
     

    AntimonyER

    Mouseketeer
    Joined
    May 4, 2016
    I am glad you had a great time hiking in GSMNP. I am so looking forward to it. We are leaving on saturday after i get my hard run in. Then I will hike about 8 days. We are planning 100 miles of total hiking. The days i dont hike i am going to try and run. I know Dopeybadger will want me to stick to plan but i am afraid it will be hard. I am doing some of the hikes you did.
    Have a great time! You are hitting closer to peak season than we did for colors, the trees were just starting to change while we were there. (Two years ago we hit peak perfectly, but it stayed warm too long this year).
     

    garneska

    DIS Veteran
    Joined
    Aug 4, 2003
    Fantastic. I was worried we would be too late but i was waiting to go after we had the Atlanta 10 miler dismeet. I got lucky because of the heat. Should be perfect. Any recommendations on restaurants?
     

    AntimonyER

    Mouseketeer
    Joined
    May 4, 2016
    Fantastic. I was worried we would be too late but i was waiting to go after we had the Atlanta 10 miler dismeet. I got lucky because of the heat. Should be perfect. Any recommendations on restaurants?
    We really only ate out once (other than at dollywood, which I assume you aren't doing). It was a dive bar and grill called Bec's that was the only thing close to the cabin. It had 4 things on the menu (burgers, wings, reuben, and prime rib sandwich), and they only served beer at the bar. And they were out of wings that night. But the burgers were huge and fantastic, the fries were handcut and also great, and the beer was cheap and cold. (And the owners were soo nice, even to the point of making homemade honey mustard sauce for my kids for their fries). It is located to the east of Gatlinburg so if that's where your cabin is at, and looking for something simple, I recommend it.
     

    garneska

    DIS Veteran
    Joined
    Aug 4, 2003
    I will keep it on the list. It sounds like a great place after a 15 mile hike. We are bringing food with and do plan to cook but when you hike all day, you don't want to cook. My favorite meal after hiking like that is burger, beer and fries.
     

    AntimonyER

    Mouseketeer
    Joined
    May 4, 2016
    Week 5 Day 3

    Yasso 800s - WU, 8X 800m @ 6:00/mi, w/ 3:00 recovery, CD

    T+D = 70F + 46F = 116
    Time = 0:59:29
    Distance = 8.03 miles
    Pace = 7:24/mi
    Avg HR = 160

    Splits - WU = 1.24mi @ 8:04/mi
    8X 800s = 5:52, 6:06, 6:10, 6:14, 6:24, 6:28, 6:20, 6:32 (6:16 avg)
    Recovery = 8:47/mi avg.
    CD = 0.41mi @ 8:28/mi

    Well, today's workout sucked. Pretty demoralizing that I started falling off almost right away. Been running pretty high calorie deficits the past couple days, probably not the best way to go into an anaerobic workout like this one... Oh well, I have another one in 3 weeks, hopefully I can do better on that one... might bring in donuts that day...
     

    AntimonyER

    Mouseketeer
    Joined
    May 4, 2016
    Week 5 Day 4

    Easy Run 45-60min

    T+D = 76F + 58F = 132
    Time = 0:50:52
    Distance = 6.22 miles
    Pace = 8:10/mi
    Avg HR = 149

    Don't know why I didn't consider this before this run, but there are two sick people at home, and crappy runs are ALWAYS the first indicator of illness for me. Checked my resting HR, yep, 5-6 bpm higher than usual the past two days. I am sick. That goes a long way to explain the poor Yasso run too. No obvious symptoms, but just a general uneasiness and lack of appetite, hopefully it stays that way, as the other two sickies have it kind of rough (stomach bug).
     

    AntimonyER

    Mouseketeer
    Joined
    May 4, 2016
    Week 5 Day 5

    Rest Day or optional
    Easy Run 55-65min

    T+D = 82F + 68F = 150
    Time = 1:00:26
    Distance = 7.41 miles
    Pace = 8:09/mi
    Avg HR = 145

    Still not 100%, but definitely felt closer to normal today, even with a much warmer, humid day. Resting HR about halfway back to normal.
     

    AntimonyER

    Mouseketeer
    Joined
    May 4, 2016
    Week 5 Day 6

    Long Run 2:30-3:30, 18-22 miles

    T+D = 64F + 63F = 127
    Time = 2:53:02
    Distance = 21.04 miles
    Pace = 8:13/mi
    Avg HR = 139

    Whew. That is a long run. Per the guidance by Mcmillan, I ran it without fueling. Longest single run by 5 miles, and also I had never ran 50+ in a week, until this week, and I shot right past 50 to do 61!
     



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