Friday June 30, 2023 500 AM AQI 99 !!! I'm going outside. Plan to run six miles minimum at 220 watts. Would like to push to nine miles game time decision. Feeling tired this AM. Good treadmill run yesterday.
Went with the six miles. Pickleball followed.
Planned 6M at 230W or 9 at 220 RSS 60-90
Pickleball 2H30M Good cross training.
I'll be watching the correlation between minutes, effort and RSS; explained here.
Registration for Madison Mini August 12, 2023 complete.
New pickleball paddles arrived today. Paddletek Tempest Wave Pro. The card in the box said "Your Game Just Got Better". That was easy.
Thursday June 29, 2023 600AM AQI 260 WTF Ok fine treadmill! Stryd Threshold Pyramid. What are ya gonna do huh?
Wednesday Actual 6.5 Tread at 187 RSS 57 70 minutes
Thursday Planned 7 Mile Tread RSS 78. Actual three sessions 11.35 Miles, 2:07:42 HR, 109 RSS.
The longest: 66 Minutes x 71 RSS; the last two 5:00 Threshold Pyramids - I 'enjoyed' them.
Friday Pickleball and then 6 at 220 (Assuming AQI <125)
Saturday 6 at 230
Sunday 13.25 at 220
Wednesday June 28, 2023 Yesterday's run postponed due to Air Quality Alert which continues today through noon today. The current air quality is 285 "any exposure to the air, even for a few minutes, can lead to serious health effects on everybody. Avoid outdoor activities".
Today's planned Pickleball session is postponed.
New opportunity: home gym ... stretching, strength and treadmill workout followed by Air Relax, rest and recovery.
And a few household chores.
Wattage Targets
Chicago Marathon October 9, 2023 - 223
Madison Mini 1/2 August 12, 2023 - 239
Yesterday planned 6 at 220 (postponed due to 180+ AQI - did Pickleball and 10K Governor Dodge hike)
Wednesday actual 6.5 at 187 RSS 57 70 minutes
Tuesday June 27, 2023 Big step day planned - Pickleball (three hours, thirty minutes!), 10K Run (postponed), 10K Governor Dodge hike.
Let Your Mind Run Deena Kastor Page Notes
Monday June 26, 2023 - 10K at 223 Watts.
New Step Records ...
40 Consecutive Days 10,000 + Steps
Most Steps in a Month June 2023 586,026 and counting.
June 25, 2023 - Recovery Day! And I did continue the 10,000 step streak (39 days).
June 24, 2023 Eleven miler. My mistake. I should have targeted recovery wattage. Yesterday's high tempo run took a bit more out of me than anticipated. Average watts 218. The out and back forces the 'back'; no opting to eliminate the extra loop. I used the 'next step' mantra to keep running.
The upside is no stress to work the long run in tomorrow while in Milwaukee at Summerfest; life balance.
June 24, 2023 Coming back after the hard run yesterday and skipping a rest day to get the long run in as Milwaukee / Summerfest / James Taylor event begins twelve noon today.
After a few months hovering around 243, I'm happy to see yesterday's effort help increase CP (Critical Power) to 250 Watts, a 2.8% improvement. The conscious effort to push paid off. 'Let the Mind Run'.
Zone 1 <200 Watts Recovery
Zone 2 225 Watts Marathon
Zone 3 250 Watts Half Marathon
Zone 4 275 Watts 10K
Zone 5 275> Watts Unlikely Ha Ha
The plan for the week ...
Saturday 11 miles Marathon 225 watts
Sunday 3 miles at 200 watts
Monday 6 / 225
Tuesday 6 / 250
Wednesday 6 / 225
Thursday 6 / 225
Friday 3 / 200
Saturday 13 / 225
Also looking at improved recovery disciplines.
1) Air Relax
2) Improve sleep habits (add a nap?)
These are easy additions requiring no additional expense and little effort.
Considering 1) updating my CEP Calf Sleeves, I've exceeded the one year expected life span times five. 2) Kinesiology taping my left knee and calculated replacing my CEP Knee Sleeve (with a better fit - III v IV) to be a good economical alternative. 3) I feel my CEP Quad Sleeves also give me positive support.
Stryd Critical Power Stretch Goals
Half Marathon 239 Watts 1:51- under two.
Marathon 223 Watts 3:58 - under four.
June 23, 2023 I must be put in the position of witness to test my ability to 'let go', as in those things I cannot change. I've established a stretching routine at the end of my runs. I use the picnic table at the Pheasant Branch Conservancy Whittlesley Road entrance as it provides balance while I work through poses.
There is a crosswalk near this entrance and it has yellow warning lights that can be activated by pedestrians. The crosswalk is at the bottom of a hill coming from the south on Pheasant Branch Road.
I looked up and saw a woman in the middle of the crosswalk and at the same moment a bicyclist braking hard to avoid hitting her. I saw the tires lock up and the back end swerve back and forth. The lady did a quick step, said 'sorry' and moved through. The near miss was within 1-3 feet of contact. The bicyclist proceeded and the pedestrian patted her chest to indicate her heart was beating rapidly.
Another woman, walking her dog, was coming down the path from the Gaylord Nelson parking lot. She said to the pedestrian 'and you were even in the crosswalk'.
Wait, what, huh? The pedestrian erred. The idea that pedestrians have absolute right-of-way (like police and emergency vehicles) is wrong. The following Wisconsin Department of Transportation page ( https://wisconsindot.gov/Pages/safety/education/pedestrian/rules.aspx ) summarizes the statutes which can be found here ( https://docs.legis.wisconsin.gov/statutes/statutes/346/iv/23 )
From the DOT summary Pedestrians must:
- Yield to drivers when crossing a road where there is no intersection or crosswalk or where the pedestrian does not have a green or walk signal and where vehicles have a green signal
- This did not happen. The pedestrian did not activate the crossing lights or yield for safe passage.
- Not suddenly move into the path of a closely approaching vehicle that does not have sufficient time to yield for a pedestrian
- This did not happen. The bicyclist was not given sufficient time to yield.
The SF Pedestrian Laws are continuously misinterpreted and create potentially dangerous situations like I witnessed this morning.
And the run ... I set out to do a six miler. My intent was to run steady-state higher pace (Zone 3 of 5) throughout the run and pushing the pace with speed intervals at the beginning of each mile for 100 counts. I consciously did not check my watch for mileage, pace or wattage during the run. My objective was to move as hard as I could, injury free, the entire run.
The results ...
Fastest 1 Mile 8:17 (year-to- date).
Fastest 5K 26:05
Fastest 10K 54:09
And my consecutive 10,000 step day streak is now thirty-seven.
I concluded reading Eat & Run and begun reading Deena Kastor Let Your Mind Run (again). Developing the discipline to endure relatively insignificant pain and getting the mind out of the way and allowing the body to do it's thing unencumbered is very gratifying.
June 22, 2023 Book Notes Scott Jurek Eat & Run (feel free to comment).
Jurek runs the last mile of a one hundred mile race faster than my 5K pace.
As I read the story of Jurek pacing, and then physically helping, an Ultra Marathoner who had collapsed in the last mile of a race, I thought DQ. And as it turns out, it was. I was surprised a seasoned racer would make that error.
Lots of good endurance thoughts relative to managing pain and mindset; very helpful and motivating.
June 22, 2023 Coaching Thought 'I’m here to support the journey. Sometimes that means getting out of the way. Other times, ... to gently nudge ... back onto the path'.
'Slow runs are too fast and fast runs are too slow'.
Consistently running Long Slow Distances makes one goo at running LSD's. I'll consciously add 10 watts to training segment max outputs of tempo plus runs (zone 3 of 5) to add stress.
June 21, 2023 35 days and counting!
Of note; I had been doing the weekly step challenge, a 'friendly' competition. After weeks of finishing near the top, Garmin established 175,000 steps a the new goal. I don't think this challenge is consistent with my marathon training and have decided to cease participating.
The 10,000 steps per day personal challenge / goal continues!!!
June 21, 2023 For the second time this week, I've had a dog lunge at me on the trail. WTF is the deal with these SF dog owners? Control your animal.
Option A
When you: allow your dog to lunge at me (or other pedestrians).
I feel: threatened. I don't want to be bitten by your dog.
Would you: kindly control your animal so as not to invade my personal space.
Option B
Let's be sure to utilize option A.
June 21, 2023 Article "Eight Reasons Why You Shouldn't Run a Marathon"
I checked to be sure this article wasn't written on April 1.
1. Marathon running missed the point of running. What's the point?
2. Running 26.2 miles is not good for your body. Like sitting on the couch and watching TV?
3. It's a dog and pony show. I enjoy the expo and speakers.
4. You can get all the benefits of marathon running by just going for a run. No you can't.
5. Marathon running can lead to muscular imbalances. Like more defined arms, legs, abs etc? Ill take it.
6. Marathon training takes up a significant amount of your free time. And leaves less time to surf the internet. Ill take it.
7. Do you really need to prove to yourself that you can run a marathon. Yes, I do. And I have an outside shot at a BQ.
8. The accomplishment can be a let down. I've done ten. No let down.
June 20, 2023 Left knee pain overnight. Haven't had that for awhile. I'll need to monitor overuse.
The pre and post run stretch is becoming more routine.
I removed myself from the Garmin Weekly Step Challenge thinking the new target of 175,000 steps was not consistent with the Marathon training.
June 16, 2023 30 Days and Counting!
YouTube Stretching Playlist
- Front Step Lunge
- Back Step Lunge
- Side Step Lunge
- Hip Flexor Stretch
- Hamstring Stretch
- Quad Stretch
- Calf Stretch
Active Isolated Flexibility with Phil Wharton
June 13, 2023 Garmin Training Status is Kicking My A$$. Unproductive. I'm reading and learning to improve rest and recovery.
Slow 6 Mile Run yesterday after two hours of Pickleball...
I'm dialing in yoga and strength training sets. I need to add the discipline to make them routine.
Reading Joel Friel Fast After 50 again and Scott Jurek Eat and Run
It seems I wake up tired every day. Socks did not help last night.
Starting each day with a Journey Self Care To Do list.
June 12, 2023 I'm on a roll.
Most Steps in a Week June 11 - 175,570
Longest 10,000 Step Goal Streak as of June 11, 25 days and counting. (One lap of PB is the standard).
June 12, 2023 I'm grateful for the opportunity to see what I can do. I'm feeling motivated. Garmin eighteen week training program downloaded. Hotel reservation made. Madison Mini on the calendar. The discipline to do the things necessary will largely determine the results.
Breakfast: coffee, banana and yogurt.
Socks! The good ones. The everyday socks are leaving my heals raw. That doesn't help.
June 08, 2023 Walked PB Loops x 3 = 9 miles
June 07, 2023 Hiked Blue Mounds a six miler turned in to a niner. We did hike part of the Overlode MTB trail and it looked worth returning to ride.
June 07, 2023 Considering a weighted vest ... <=10% of body weight, 12 pounds sounds about right. Can I incorporate weight training AND manage muscle, joint and ligament stress.
I have a small Nathan running pack and two pounds of ankle weights I'll combine for a trial run.
June 06,2023 Boston Marathon Qualifying Times for 2024 have been published. Qualifying races are October 2022 through September 2023. Chicago Marathon is October 2023 and is a 2025 qualifier.
The qualifying time for men 65-69 is 4:05. That's 9:20 miles ... Aligning expectations with oneself that are diminishing in performance is counterintuitive.
Still in 'rest' mode. I ran an 8:15 mile time trial yesterday; a 2023 PR.
Today One Mile Walk followed by a 5K; twice.
27:14 (8:38 pace) and 27:36 (8:46). Six sub 9:20 miles.
Good body fat analysis tool ...
June 05, 2023 In the news and worth noting ... https://www.newsweek.com/daily-run-cause-harm-doctor-advice-1802450 - Major takeaways ... Balance and Rest. Physical and mental.
June 04, 2023 One month of base work in the books. Goal was to strengthen leg ligaments and tendons and acclimate to running ground forces.
In the news linking regular exercise to pain tolerance. I noticed this AM the positive change walking down the steps.
Items of note: 'pain is not a purely physiological phenomenon. It’s an experience, and as such, is subject to our psychology as much as our physiology.' I've been battling with this very subject; 'how much of my (particularly) left knee pain is medical versus mental?'.
My "slow mo' May" training plan resulted in multiple step related PR (first established in 2017). Pain seems to have lessened.
VO2 max and training status have suffered as the 'running' pace has been very slow as I walk one mile and run two miles and I'm streaking at a PR setting pace of seventeen days (0604). To counteract Garmin feedback, I've been walking the three miles of late. I'm thinking as VO2 max is calculated a function of pace I need to not record walks as runs.
For the remainder of June I will...
1) Continue 10,000 step goal (one 5K PB loop).
2) Run when training status suggests I am 'recovered'.
3) Add BP 20 Mile high load bike rides (comparing Garmin segments).
May / June 2023 In the Retirement Groove. Motivated to improve. Committed to the discipline required. Daily self-care check list in Journey.
2023 May Most Steps in Week PR 164,556 (previous PR 2017)
2023 May Most Steps in Month PR 573,753 (2017)
2023 June 06 Consecutive days of 10,000+ steps PR Nineteen and counting ... (17 in 2017).
What's is my motivation? Personal Improvement has to be the primary motivation that feeds the healthy ego. Currently, keeping the competitive Super Ego in check is also healthy as I 'build the base' which I expect to take upwards of two years.
What disciplines are needed to achieve the healthy goals?
"Self-discipline is your ability to get yourself to do what’s necessary even when you don’t feel like doing it."
Good read: https://www.crossfitinvictus.com/blog/discipline-look-like/
Diet, Yoga, Strength Training, Cross Training and Rest.
Update Wednesday June 21. 35 days and counting!
Of note; I had been doing the weekly step challenge, a 'friendly' competition. After weeks of finishing near the top, Garmin established 175,000 steps a the new goal. I don't think this challenge is consistent with my marathon training and have decided to cease participating.
The 10,000 steps per day personal challenge / goal continues!!!
Update Friday June 16. 30 Days and Counting!
Update Monday June 12. I'm on a roll.
Most Steps in a Week June 11 - 175,570
Longest 10,000 Step Goal Streak as of June 11, 25 days and counting. (One lap of PB is the standard).
Monday May 29
Personal Weekly Step Record set at 164.556
I was putting in 9.75 miles / 15,000 Saturday, felt left leg and right Achilles pain (possibly tweaked during pickleball), overrode the superego and walked the last mile.
On Sunday I needed 10,000 steps to reach 155,000 and walked a 5K.
Another challenge participant was also putting up big numbers. At 800PM I was 400 steps behind. I shared id/ego/superego story with Chris. She was also in a step challenge and 400 steps ahead of another and said 'let's go for a walk I don't want him catching me'.
As of 540AM today I was ahead and she was behind.
Chances are pretty good, my 'competitor' has one more sync to do and will pull ahead for the final 'victory'. The point being, I was really competing against myself, a PR was unexpected (at first), and a meaningless competition should have had little (or no) bearing on my accomplishment and associated feeling.
Saturday May 27
The Step Challenge
- Id - 120,000 week to date
- Ego
B) Move tomorrow Injury free
- Super Ego - "The person with the most steps wins and takes home the bragging rights."
Thursday May 25
I heard the Olympic creed in a Steve Prefontaine movie ... Faster, higher, stronger ... (Bowerman suggested 'than myself') - Together (was added 2021). Competing against not who I was, but who I am. Expectations should be adjusted to that of a sixty three year old man and body, with the mental and medical history I've experienced. How far can I take myself with this reality? The need to compete and measure oneself against others versus myself.
Further reading Id, Ego and SuperEgo https://www.verywellmind.com/the-id-ego-and-superego-2795951 (It)
- Id. Positively, the desire to compete, the need to succeed, the pleasure of physical fitness or negatively 'impulsive and self destructive behavior, without regard to consequences or the impact on others', addiction for example.
- (I) Ego wanting to be 'faster, higher, stronger'
- (Over I) Super Ego (the moral principle) Positively, the discipline to get off the couch and train or Negatively, feeling that winning is the only result 'good enough', allowing one self to cheat to win, or being 'harsh and unrealistic' in demands.
https://www.explorepsychology.com/id-ego-superego/
How do my projects and actions align with Id, Ego and Super Ego.
2022 Retirement transition from 24/7 work mindset to zero work. A few unsatisfying volunteer projects. A skiing shoulder separation setback.
2021 Supply Chain 2021 (and retirement preparation) work focus continues. An eight-week layoff after prostate cancer surgery. And a very painful arthritic left knee. What is reasonable and expected mental pain that I can work through versus legitimate 'medical' pain?
And prostate cancer. l don't know how relevant that is.
2020 Covid 2019 Whiteboard Photos - Focused on the upward part of the Economic K Curve detrimental to focused training.
2019 Boston Marathon Crash and Burn Photos. Super-ego induced treadmill over-training injury produces and poor result.
2018 July Car Crash Photos - Thinking about which European Marathon to go to. 50 miles per hour to zero miles per hour in 50 feet. The other driver 'was looking at her GPS' and turned in from of me. Ambulance ride. Emergency room. What hurts? 'Left Ankle, Left Knee, Right Ankle, Right Knee.' And weeks away from training. The discipline was lost. Then the motivation. And then the performance. After six years of building the routine then stopping, how does one 'get it back'? Discipline.
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