Monday July 31, 2023
Last day of the month.
202.99 Miles 32 Hours 39 Minutes
45.83 miles per week, 6.54 per day
7 hours 22 minutes per week, 1 hour 3 minutes per day.
Good 10M Waunafest Race.
Pleased with training trajectory.
Monday 10+ Miles Z2
Planned 225-250 Watts, 130-145 BPM
Actual 18.74 miles 221 Watts 134 BPM
Three CW/CCW Loops in the Conservancy.
Nice 64 degree cool morning. I figured I'd find a pace a could maintain for a long time; and did. I also wanted to challenge myself with the loops as there are six times I could have quit and walked across the street home. Having the discipline to continue even when an easy off ramp existed is gratifying and good mental exercise. Extra bonus, there is a bathroom and water fountain in Orchid Heights Park. I detoured three or four times. I'll not drink as much coffee on race day.
I believe I can do RSS 60's and a couple 30's to Maintain and be in Performance mode for the Madison Mini. After that eight weeks of 40-50 mile weeks until Chicago.
VO2 Max peaked at 53 today 99th percentile.
Also set another Steps PR in June 683,461
Sunday July 30, 2023
Noticed the days are getting shorter last night sitting on the swing. I'll take advantage of the long days the best I can.
Minimal pain overnight. Call it a "1".
0 – Pain Free
1 – Pain is very mild, barely noticeable. Most of the time you don’t think about it.
2 – Minor pain. Annoying and may have occasional stronger twinges.
Yesterday's New Critical Power (CP) of 280 creates new power zones ...
Z2 225-250
Z3 250-280
Sunday 10K Z2 Actual 246W 138BPM Zone Average 2.08
Monday 10K Z3
Tuesday 10 Mile Z2
Wednesday 10K Z3
Thursday 10K Z2
Friday 15 Mile Z3
Saturday 10K Z2
Saturday July 29, 2023
A very good day. My Bill Rodgers Marathon Man reading concluded last night with a couple thoughts that carried over in to this morning's Waunafest 10 Mile Run. 1) 'We (Bill Rodgers and Steve Prefontaine) both ran with fearless, aggressive hearts, guaranteeing that we'd know disasters as spectacular as our triumphs'. and 2) attributed to Steve Prefontaine, 'A lot of people run a race to see who's fastest. I run to see who has the most guts".
I haven't run a race since the virtual Boston Athletic Associations 5K, 10K and 13.1M in 2020. Waunafest lined up nicely two weeks before Madison Mini. My plan was to replicate race day. A few items requiring attention include 1) overnight left knee pain needs to be addressed with anti inflammatory medicine or topical treatment. 2) day before diet needs to be practiced and dialed in. 3) Morning of, bathroom timing... opportunities needing fine tuning can be practiced starting now.
I was most interested in experiencing again the impact of running with other people versus training alone. And the results were significant.
Goals - 250 Watts, 150 BPM, 1 hour 23 minutes.
Actual - 267 Watts, 161 BPM, 1 hour 17 minutes.
M1 8:30 249W
M2 8:08 259W
M3 7:52 256W
M4 7:53 261W
M5 7:49 264W
M6 7:52 268W
M7 7:35 266W
M8 7:51 279W +53 feet
M9 7:27 282W
M10 296W
I knew I was red lining my heart rate. 57% of the time I was in 'Maximum' Zone 5, greater than 161 BPM. And I thought back to the reading... I could crash and burn and it's just as likely I'll have a great race! There is an incline in mile 8 that I came up to two men one older, one younger. I thought they could be a father (62) son (31) team and putting the older in my age group (they were). At the top of the hill there was a water station. The two men separated, I stayed with the younger and paced off him for the remainder of the race. I could hear the footsteps of the older guy and thought if he is going to beat me I'll make him work very hard to earn it. The footsteps gradually faded and I focused on the younger runner. We came up to one more runner (48) and the three of us finished at the line within four seconds. I was third. However I started at the back of the pack and my chip time put me first among the three of us. Experience. Waunafest 10 Mile Run Results
New 2023 records
1 Mile 7:03 was 7:43 -8%
5K 23:11 was 25:19 -8%
10K 47:24 was 53:02 -10%
New Critical Power 280 was 261 +7%
VO2 Max 52 99th percentile.
I'm looking forward to a couple weeks of productive training before the Madison Mini (Half) Marathon, August 12th
Friday July 28, 2023
Home. Twenty-five miles over the last seven days. A travel influenced taper at altitude in Colorado. Yesterday morning's three mile tread run felt relatively strong. I'll make the best of it. Packet pick up for tomorrow's Waunafest 10 Mile run this afternoon!
Good Conservancy run today 6.29 Miles, RSS 76 / 55.33 minutes = 1.37 and 240 Watts
Waunafest 10 Mile Run Goals - 250 Watts, 150 BPM, 1 hour 23 minutes.
I'll carry Perpetuem in an Amphipod Waist Belt bottle and Base Salt. Water from the stops. Tape nipples. CEP Compression hamstrings, calves and left knee. I'll lace up the Brooks Launch.
Tuesday July 25, 2023
Yesterday may as well have been a zero day. RSS 15 on tread. Morning pickleball. Neighborhood drive. Late afternoon tread. Just couldn't get in sync. Right calf strain. Ill give it another go this morning. Then off the Eldora for a hike!
Sunday July 23, 2023
Colorado Day 4 of 7. Pickleball last night 2 H 22M. Good for the psyche. We will switch it up this AM. Get the tread and pickleball in before embarking on neighborhood research.
Treadmill run yesterday 70 minutes, 5.83 miles, RSS 34 very low. It's seems more difficult to maintain speed.
Right calf strain. Danger! Will sleeve and monitor.
Saturday July 22, 2023
Came back with a decent treadmill workout yesterday; one hour. Followed up this morning with another 70 minutes. Start at 3MPH. Up 0.1 MPH per minute to 6.0 MPH. Watts approximately 200 and heart rate 130. Warm up and recovery runs. Overall Running Stress Balance (RSB) productive and trending towards maintenance. The lack of 2-3 hours of pickleball leaves 600-900 calories unburned. Danger!
Friday July 21, 2023
Thursday not a good training day. Travel to Colorado. Less than the thousand steps. Poor diet. Remember: one day does not a training cycle make!
I feel off-balance. Start with treadmill run. Being aware of hydration and altitude leading indicators.
Thursday July 20, 2023
Assigned to Chicago Marathon Corral G Perfect!!! A good start to the day. Travelling to Colorado. What will altitude bring? Will I be able to find trails and paths for training?
Debating a 5K and a 0K this morning. Still RSS productive. Still tired. Looking forward to recovery and taper for Waunafest Run 10 mile tune up race July 29.
Wednesday July 19, 2023
Better sleep. Still tired. Five hours of exercise yesterday. Rest will be helpful. Colorado trip starting tomorrow.
Pickleball, two-1/2 hours, working through a left oblique strain.
Planned maintenance 10K / 60 RSS / 200 Watts
Actual 10K / 71 RSS / 234 Watts Tried the CV-X tights. Hamstrings felt a bit loose. Ill go with the smaller CEP light support knee support sleeve.
Same Pain starting at a 3 – Pain is noticeable and distracting, however, you can get used to it and adapt. Moving to a 2 – Minor pain. Annoying and may have occasional stronger twinges.
Plan / actual wattage / BPM
1 200 / 219 / 128 Z2 108-126 < recovery
2 210 / 225 / 135 Z3 126-144 < long run
3 220 / 225 / 136 Z3
4 230 / 239 / 142 Z3
5 240 / 247 / 148 Z4 144-162 < tempo
6 250 / 243 / 151 Z4
Tuesday July 18, 2023
Tried background thunder to aid sleep and rest. It didn't work. Tired.
Monday. Planned 6M / 60 Min / 230W / RSS 70 / 140 BPM Progressive. Actual 6M 55 Min /238W / RSS 75 / 140 BPM Progressive
Yesterday, I was disappointed with this run.
Everyday run can't be a record setter. One day does not comprise the training entire training program.
This morning, looking at the numbers, not too bad.
Pain started at a 3 and moved to 2 Some of the time I didn't think about it.
1 – Pain is very mild, barely noticeable. Most of the time you don’t think about it.
2 – Minor pain. Annoying and may have occasional stronger twinges.
3 – Pain is noticeable and distracting, however, you can get used to it and adapt.
One of Scott Jurek's running mates in North... when asked 'does it hurt?' replied 'every step'.
Easy pickleball group scheduled for 730A followed by a planned long mid week run. Optional to change to tomorrow. Thursday, Colorado.
Tuesday Planned 10M / 220W / 130 BPM Mid-week long
Actual three hours moderate pickleball then 12.48M / 204W / 99RSS / 130BPM
My main objective was low heart rate; success. I'm feeling fatigue and the VO2 max dropped from 53 to 52. I'll also better utilize the water station and bathroom at the conservancy park. The bathroom break suggests I was dehydrated.
5K loops presents a mental challenge of continuing when given the option at a natural stopping point. Ill keep working to push through for another lap.
Wednesday 6M 230W / 140 BPM Progression
Thursday - Colorado
Monday July 17, 2023
Woke up tired. 7AM Pickleball and 10AM 10K planned
Working toward making a 10M feel like a 10K
Monday 6M 230W / 140 BPM Tempo
Tuesday 10M 220W / 130 BPM Mid-week long
Wednesday 6M 230W / 140 BPM Tempo
Thursday - Colorado
Sunday July 16, 2023
Woke up gratefully pain free. Ibuprofen and Volataren before bed may have helped. Couldn't really hurt. Late night at the Fete De Marquette. Lightning and rain started at 930PM. Chance of rain for American Players Theater tonight 25-35%. The show goes on 97% of the time.
Called shortly after intermission due to rain. Good show.
We'll try the 10K / 210W / 130 BPM recovery run again today. Pickleball, run, relax and rest on the exercise agenda.
OK make that an actual 5K / 204W / 150BPM
25 RSS / 31.5 Minutes = 0.70
Clearly, I need more recovery.
Hal Higdon Tip of the Day: Moderation and Consistency. Good timing. Heart rate was immediately 150+ I even stopped to make sure it wasn't reading cadence. I got it to 140. And knew today would be better served with a short low intensity recovery run.
Two and a half hours of pickleball this morning, two hours of downtime and a run.
Sunday 6M 210W / 130 BPM Recovery
Monday 6M 230W / 140 BPM Tempo
Tuesday 10M 220W / 130 BPM Mid-week long
Wednesday 6M 230W / 140 BPM Tempo
Thursday - Colorado
Saturday July 15, 2023
Due to my intentional but off plan high intensity 10K yesterday, I'm moving today's planned long run to tomorrow. A 10K recovery run is more prudent today.
I opted for a long recovery run. My intention was to keep the heart rate less than 140 to utilize fat as the primary energy source and stay (well) below lactate threshold.
The first mile was painful for the legs. At the beginning of mile two I was stung on right calf. That pain was intense for a mile and remained an annoyance for the rest of the run and into recovery.
Sting pain – 2/10 Minor pain. Annoying and may have occasional stronger twinges.
Leg Pain – 3/10 Pain is noticeable and distracting, however, you can get used to it and adapt.
The last five miles were conservancy CCW/CW loops and I equated the mental and physical challenges to those I will encounter at the end of a half or full marathon.
Saturday Planned 6M 200W Recovery
Actual 17.25M 220W 163 RSS
Average Heart Rate 133 Max 149
VO2 Max 53 99th percentile
How useful is my Stryd? I was an early adopter Stryd 'Pioneer' joining before Garmin native power or Connect IQ power apps and fields were widely available.
The Garmin desktop dashboard is my all things fitness clearing house. The four widgets I currently monitor are calendar, activities, steps, and calories. I'm synced with my Weight Gurus scale and My Fitness Pal calorie counter. Stryd takes the running activities to the next level of analysis of critical power, running stress balance, power zones and training distribution.
There are two Upcoming Events on my phone Stryd App that I enjoy exploring and editing target power and time. This is a great motivator for me. I also find reviewing power, pace, cadence, stride length and heart rate to be easier and more useful in the Stryd App.
Spreadsheeting seven and forty-two day running stress scores allow me to adjust my upcoming training schedule based on actual running stress balance.
The Garmin Run app is my default for training and racing. My primary race day screen has two fields, 10 second power and current heart rate. A second screen has 10 second Power, distance, average pace and current heart rate. I do not use upper and lower alarms.
Focus on running stress balance has allowed me to better manage productivity and recovery, avoid injury, and improve endurance and critical power metrics. See you in Chicago!
Sunday 18M 220W Long
Monday 6M 200W Recovery
Tuesday 10M 220W Mid-week long
Wednesday 6M 230W Tempo
Thursday - Colorado
A practice race outlier ... Waunafest 10 Mile Run July 29. Two days post Colorado trip and two weeks pre-Madison Mini. Can be a game time decision.
Friday July 14, 2023
Overnight rain and thunderstorms continuing at this time. We will work pickleball (10AM) and running (8AM or 2PM) around the weather.
Attempted another Garmin Lactate Threshold test. Three mile test, first mile warmup followed with four minute heart rate progressions. LT "not detected". Until the technology dials in the number, I'll estimate 140-150.
The run produced 52 VO2 Max, and new one mile (7:42) and 5K (25.58) 2023 PRs.
I'll be more aware of "intent" for shorter (<10) mile, higher intensity HR (140-150) runs in to the weekly plan.
Friday Planned 6M 230W Up Tempo Progressive plus ten watts on the mile starting at 200
New 5K PR 25:19 (25:58)
New 10K PR 53:02 (54:09)
And 'New Threshold Detected'! 162
VO2 Max 52
Feeling Enjoyment and Fulfillment
Saturday 18M 220W Long
Sunday 6M 210W Recover
Monday 6M 230W Tempo
Tuesday 10M 220W Mid-week long
Wednesday 6M 230W Up Tempo
Thursday - Colorado
Thursday July 13, 2023
Grateful for the hope associated with yesterday's FTP Test Run and VO2 Max uptick to 52. I felt enjoyable to run fast. Getting the mind out of the way and letting it happen.
Ill need to weave miles around today's dual session (7A and 12P) pickleball sessions.
I'm thinking another go at the FTP test at 930A. And maybe another 5K at 3P. Increasing chance of rain today and tomorrow 20-40%.
Wednesday July 12, 2023
Pain free night Voltaren Topical Gel and Ibuprofen.
Looking to do a Lactate Threshold Run on the Garmin today.
Per Stryd: "A threshold run is a sustained effort running at 95-100% of CP. ... Threshold runs provide a similar training stress to tempo runs, but typically at a higher intensity and lower duration. Raising your threshold is one of the greatest ways of improving your personal best in endurance running events...
A tempo run is a sustained effort run executed at 90-95% of CP.
Tempo runs are excellent for raising your aerobic threshold so that you are able to maintain a higher power output.
Critical Power 250 watts / 160 BPM
Threshold 95% 235+ watts / 150 BPM
Tempo 90% 225+ watts / 140 BPM
Pickleball at 7A and rain expected 10A. Might be damp, OK!
The LTR was a fail. I had the lap button off, I stopped to fix it, started again, rain fell, a bit of thunder, got up to stage four, stopped, went to the bathroom (park facilities), headed home, lightning, safely home. 5,4 miles 63 RSS from three different activities.
Highlights 1) Fastest 2023 Mile 7:53 and 2) VO2 Max 52! Kansas University Fitness Ranking 98.8%. A Win.
Wednesday Actual three activities, 5.4 Miles, total RSS 63.
Thursday 10 Miles RSS 100 Tempo Trail
PB to Century Warm Up 1.04 (1.0) Mile
Century to Trail End 4.95 (4.0) Mile 220 watts - 130 BPM
Trail End to Deming 7.41 (2.5) Mile 225 watts - 140 BPM
Deming to Century 8.87 (1.5) Mile 235 watts - 150 BPM
Century to PB 10.00 (1.0) Mile Cool Down
Friday 6 Miles RSS 60 Recovery Loop
Saturday 18 Miles RSS 200 Loops and Trail
Ready to get back to it. Planned 7AM Pickleball followed by a 10K.
As the colonoscopy revealed no polyps for removal and was primarily inspection I opted for a slow 5K / 30RSS / 207W Recovery run yesterday.
My 42 day RSS as this AM is 54. I would like to get that to 60. I think 42 Day, 80 RSS on race day would be productive. It will take more 10 milers. The Conservancy Trail is fully paved now which is ideal. Ill test run the Levitates and carry water with a Amphipod Handheld.
Tuesday Planned 6 Miles RSS 80 Tempo Loop
Actual 10 Miles 113 RSS PB Trail Out and Back. The trail is like 95% complete and it is awesome. Just two roads to cross, Century and Park Street (twice each). Other than that smooth new asphalt, old asphalt and a little bit of trails. Minimal cars and a fast track.
The Levitates work great no issues. They are a narrower, more cushioned version of the Launch.
Very painful start to the run. Three hours of Pickleball this morning. It took about a mile for the pain, in my mind, at least, to subside. After that go to go. I even got to track down a runner on the way back and negative split the ten miles.
I was thinking of the pain scale. Started a 4/5 and finished a 3/2. I'm glad I stuck with the run. "Not all pain is significant".
2 – Minor pain. Annoying and may have occasional stronger twinges.
3 – Pain is noticeable and distracting, however, you can get used to it and adapt.
4 – Moderate pain. If you are deeply involved in an activity, it can be ignored for a period of time, but is still distracting.
5 – Moderately strong pain. It can’t be ignored for more than a few minutes, but with effort you still can manage to work or participate in some social activities.
3 – Pain is noticeable and distracting, however, you can get used to it and adapt.
4 – Moderate pain. If you are deeply involved in an activity, it can be ignored for a period of time, but is still distracting.
5 – Moderately strong pain. It can’t be ignored for more than a few minutes, but with effort you still can manage to work or participate in some social activities.
And my VO2 Max is back to 50! Very happy about that. I'll keep the watch band snug and think that may minimize the need for the watch to search out a paired device and pick up the Stryd and cadence. There is an inverse relationship between heart rate (when high) and VO2 Max (is low). My running cadence is 180 and my heart rate between 130 and 150. Max heart rate is 160-170.
Wednesday 6 Miles RSS 60 Recovery Loop
Thursday 10 Miles RSS 100 Tempo Trail
Friday 6 Miles RSS 60 Recovery Loop
Saturday 18 Miles RSS 200 Loops and Trail
Monday July 10, 2023
Planned zero mile day - colonoscopy. Prep complete. Slept on the brown chair. Tired.
I did use the Garmin heart rate chest strap instead of the watch based wrist monitor. My average heart rate for yesterday's recovery 5K was 133. The wrist HRM monitor recorded 179 on Saturday's long run. My estimating max hear rate is 157. (The calculation is 220 minus age). With the device change my VO2 max went from 47 to 49. VO2 max basically compares heart rate to effort. That's a win.
Sunday July 9, 2023
I opted for the Recovery Pheasant Branch 5K today. Last mile a few more knee tweaks than I like presented themselves and suggested three miles was plenty for the day. I'm good with it. Zero mile day tomorrow.
Saturday, Fifteen Miles Long Slow Distance. I walked out the door not knowing of I would do zero or the planned fifteen miles. The back of right knee tightness never went away but was not a stressor during the run, except for maybe leg extension.
The course was excellent. Two laps around Pheasant Branch for the first six and then out and back for the final nine. Understanding the mental regulator theory helped in the completion of the run. During the last mile there were a few mechanical hiccups and I refocused on form.
I thought with continued fitness improvement the difficulties encountered during this run would be like the experience of the last fifteen marathon miles.
Good refueling, rest, Air Relax and recovery afterwards. Feeling good this morning, Sunday.
My watch was picking up my foot pod and cadence as heart rate. This appears to be a common technology mis-connect. An oft suggested solution is to use a Garmin Dual chest strap Heart Rate Monitor. I changed battery and paired; good to go.
Sunday Planned 6 Miles RSS 60 Actual 3 Miles RSS 34
Monday 0 Miles Colonoscopy
Tuesday 6 Miles RSS 80
Wednesday 6 Miles RSS 60
Thursday 6 Miles RSS 90
Friday 6 Miles RSS 60
Saturday or Sunday 18 Miles RSS 200
Saturday July 8, 2023
Back of the right knee still feels tight. We'll see how it affects this morning's planned Long Run.
Friday July 7, 2023
I'm letting go of the steps goal streak with the colonoscopy scheduled for Monday. I'm aware of the importance of 10,000 steps per day in training but focusing on it as a result instead of part of the process is consuming too much mental energy. The fifty day streak was the last reasonable tracked step objective to reach. The previous record was seventeen.
Day 55,362 October 9, 2016 (Chicago Marathon)
Week 175,570 June 5-11, 2023
Month 678,859 June 2023
Streak 50 May 18 - July 16, 2023
Rest Day! No running. Posterior knee pain. Short term 'pain' of lack of training versus the risk of long term injury recovery time. It will be a good day for a mental reset.
Friday 0 miles injury recovery
Saturday 3 - 15 miles long run
Sunday 3 - 6 miles recovery
Monday - 0 miles colonoscopy
Tuesday 3 miles
Wednesday 6 miles
Thursday July 6, 2023
That was a close one. Felt right lower leg strain yesterday afternoon and evening. Ibuprofen and topical overnight. Much better this AM. Still feeling some pain in the hamstring; danger! I will be conscious of the condition during pickleball and hike today.
Motivated to re-read Joel Friel's Fast After 50. The chapters on advanced training and rest and recovery are of particular interest.
Thursday Off (Hike)
Friday 6M at 220 = 70RSS. Easy run before long run.
Sunday Recovery, clear liquid diet and bowel prep; oh boy.
Monday - Off - Colonoscopy
Ill be starting the Saturday long run early to beat the heat and opt out of pickleball. The current running following pickleball schedule is putting me in to the heat of the morning.
The average temperatures for the Chicago Marathon over the last 19 years ... 50 low, 52 start, 67 high. In Madison high of 79 today and then ten days of 80-90 degree highs.
Body weight change after yesterday's 86 degree 6 mile run was 1.8 pounds or 1.2%. The goal for 26.2 miles is 2-3%.
Wednesday July 5, 2023
Left knee pain last night. I will have Ibuprofen on the ready this evening. Could have been the pickleball court beating and six mile run. The body could be asking for rest. Ill be feeling for early warning signs of aches, pains, strains, etc.
Wednesday
Planned 6M at 220W = 70RSS - maybe another 230 / 80
Actual 6M at 207W = 61RSS
Tuesday July 4, 2023
It was a nice evening to sit outdoors off King Street shaded from the heat in the company of Chris in Laura. Worth the food challenge.
Feeling the Lucille overeating guilt. The nacho entre got the best of me. I'm grateful the experience was a one-off. We don't eat out much with the abundance of restaurant quality food prepared at home.
Three hour, thirty minute pickleball marathon this morning. Very fun. Grateful to have the physical ability to play and for Chris allowing me to stick around for an extra game or two. After walk home 10,000 steps complete.
Planned 6 Mile, 230 Watt, 80 RSS.
Actual 6 Mile, 230 Watt, 80 RSS. How did that happen?!?
It started raining during the first mile and I reframed my thinking to 'it will be cool'. The rain stopped around mile two and after the turn around an emergence from the shaded area I thought 'I'll push like its the last two miles of Chicago'.
I'm liking the Base Salt cannister and plain water. One less thing, it may clean up the transition through fuel stations during races as well.
Monday July 3, 2023
Just for kicks I sent Deena Kastor an email
Hi Deena
63 YO Male training for 4th Chicago Marathon, first since 2018.
I'm re-reading Let Your Mind Run and have it in my library of favorite running books.
Thank you for sharing your experience, it's been very helpful in my journey.
Have a great day!
Kris,
So glad you are getting something out of the book. Good luck training your body and mind together this summer. I’ll be in Chicago cheering!
Planned recovery run. Three to six miles slow to very slow. 210 Watts. RSS <=60.
Actual 6.33 miles, 219 Watts, 71 RSS / 61 Minutes = 1.08
Recovery, rest and hydration are reoccurring themes in my reading. Ill be more mindful of daily and long workout hydration.
Next long run: Nathan hydration vest and Base Salt. Vests are not permitted in races so I'll replicate fluid intake at aid stations with carried water. No propel. I will also Perpetuem for fuel.
I'm also very interested in last mile psychology.
Psychology Today basics and "The Julie Moss Moment".
Dr Tim Noakes Central Governor Theory overview and podcast. I certainly experienced this yesterday when I miscalculated the finish line. I ran strong through where I thought was the thirteenth mile, slowed the actual last, and walked the recovery mile looking forward to the next bench to take a breather.
Other books that may lead to interesting Google searches, "Waterlogged" and "The Lore of Running"
Running and the Science of Mental Fitness a good podcast I can listen to while Air Relaxing.
Sunday July 2, 2023
70 degrees 80% humidity.
Plan for ...
800AM Pickleball
100AM Two hour fifteen minute, long run. Ill carry Nathan hydration vest. One water, one carbohydrate. And Amphipod waist belt with Perpetuem. Practicing game day preparation.
Well that worked out OK.
Pickleball 1 Hour 34 minutes.
Run 2 Hours 04 minutes, 13.51 miles, RSS 163. Watts 228.
As suggested in my "Let Your Mind Run" readings last night, I ran by feel so as not to be limited by the data and pushed a little harder.
This run: 13.51 Miles / 163 RSS / 124 Minutes = 1.31 RSS per minute.
This week: 47.16 Miles / 511 RSS / 471 Minutes = 1.08 RSS per minute.
Nipples were taped, Chamois Butter under the arms. No chafing. Never have been too fond of the Gatorade and / or water bottle Propel. Ill need to experiment more. I also need to explore my on course fueling strategy. I may have under fueled. I also wasn't comfortable with the course mileage and consequently miscalculated the finish. Mile 13 was noticeably more difficult and slower. I think with better familiarity I can finish better. On course mile markers will help.
The conservancy trail is about 65% repaved. It will be very nice when completed and my home long run course. Only two streets to cross.
Sunday 13M at 228W = 163RSS
Monday 6M at 220W = 70RSS
Tuesday 6M at 230W = 80RSS
Wednesday 6M at 220W = 70RSS
Thursday Off (Hike)
Friday 6M at 220 = 70RSS
Saturday 3M at 220 = 40RSS
Sunday 15M at 220W = 175RSS PB and Trail 14.96M
Week 505RSS
Saturday July 1, 2023 615 AM AQI 60
715A stepped out the door for pickleball and it started raining.
I'll need to work on that. After the rain started I figured I would do a treadmill run. Got a little dizzy, seeing spots, so I cut off the warm up and had a 'breakfast' lacking attention and intention. It stopped raining and I went for a run. Heavy stomach and too much on the mind ...
Saturday 3M at 221W = 35RSS.
I finished June with a new monthly record of 678,859 steps. The number of consecutive 10,000 step days now stands at 45 (the previous record was 17). With a colonoscopy scheduled for July 16 and from what I read online regarding recovery, I see that streak coming to end. And it's OK; it will allow me to stay singularly focused on Madison Mini and Chicago Marathon training.
42 Day RSS is 50. Spreadsheet. RSS of 240 required for four hour 220 watt marathon.
Half Marathon Taper 70% of RSS Race minus two weeks. 50% of RSS Race minus one week.
