Sunday November 26, 2023
The short term discomfort of discipline nurtures the long term feeling of accomplishment.
Saturday November 25, 2023 Post Madison Half Marathon and a month of low volume, low stress activity. Gained back like five pounds. MapMyFitness calorie tracking lax. It's OK. Pickleball has filled some of the absent activity.
Race report. Overdressed. That's it. I woke up Saturday AM. Temp was 41 feels like 37. I'm not doing it. Wore my Salomon jacket over a long sleeve running shirt over a base layer. Hat and gloves. Too much. The race pictures were terrible.
The race? Good. Set 2023 PR with a 1:40:58 or 7:42 pace. Also fastest 5K 7:26 pace and 10K 7:30 pace. Did not negative split. even had an 8:04 at mile twelve. At about mile 12.5 running around around the Capitol l heard the AG winner's name being announced at the finish line. I figured I would be like two minutes back of that time. Two more left turns remained. Finished 1:46 back in second place. Ten minutes in front of the the third place finisher. Second of twenty-three.
.png)
Finished 6 of 43 M55-59, 2 of 23 M60-64, and 2nd in M65-69. That would be 7th of 68 M55-66. For a poorly formulated and executed game plan, a very good day.
Training periodization now recovery, stability and base. Get ready for ski season. Strength training. Indoor bike and walk / run. And pickleball. Monitor diet and caloric burn and intake. Nothing on the calendar until May 24 Monona 20K. The most challenging part of the year. Dark and cold. Having recognized that, I need to get the mind right.
Tuesday October 23, 2023 Madison Half Marathon Sunday November 12
9A PB 1-2h yes
12P Run 6-10m yes
4P PB 2h
Treadmill running versus outside ... It's a thing ... Pawback. An assertive downward and rearward hip action is always a great strategy for efficient landing and push off. Practice this strategy on the treadmill by actively pushing and pulling the spinning belt beneath and behind you as you run, to prevent the spinning belt from doing all this work for you.
Conscious pawback effort can be seen within the stride length chart. Monday activity Tread 6.76m there must be beneficial crossover from tread drill to actual performance outside. Ill work to add more pawback dots and dashes.
Sun 40/55 PM Long 10m Run Actual 6m Tread
Mon 38/63 AM Rain Planned and Actual 6m Tread
Tue 60/77 6-10m Planned, Actual 6m Tempo
Wed 61/67 Rain Tread
Thu LAX 61/66 Rain Tread
Fri LAX 55/59
Sat 38/50 Rain
Sun 41/47 Rain
Friday October 20, 2023
Need to re-motivate and discipline half marathon ready fitness
8A Tread 47
1P PB 57
4P Run 60
48 feels like 45
White IM hat, milk headband
Black Adidas LS Base, White Gore
Tri Shorts, CWX Tights, Calf Sleeves, Short Socks
Ghost
Goal Half PB 1:36:11 2019 New Orleans
2023 (2) November 12 Madison Half
2024 (2) May 04 Monona 20K
2024 (2) May 26 Run Madtown Half
2024 (2) August 10 Madison Mini
Thursday October 19, 2023
Tread, PB.
Wednesday October 18,. 2023
If the Boston Marathon were to be a 2025 target race, I would like to practice for a 2024 April race. My 2019 Boston training was a fail. Be sure to include 2024 Madison to Denver relocation in go forward planning
Potential / possible dates and events
(1) 2025 Boston Yes
(2) 2023-24 Three Madison Halves Yes
(3) 2024 Eugene Full No Half Maybe
(4) 2024 Chicago No
(5) 2024 Denver Boulder No
2023 (2) November 12 Madison Half
2023 (4) November 16 Chicago 2024 Guaranteed Entry Deadline
2023 (3) December 10 Twenty Weeks Before Eugene
2024 (3) April 28 Eugene Marathon 2023 3:45 M60-64 10 of 37.
2024 (2) May 04 Monona 20K
2024 (5) May 19 Denver Half
2024 (2) May 26 Run Madtown Half
2024 (4) May 26 Twenty Weeks before Chicago
2024 (2) August 10 Madison Mini
2024 (5) September 01 Boulderthon Half
2024 (3) October 13 Chicago Marathon
2024 (1) December 02 Twenty Weeks Before Boston
2025 (1) April 21 Boston Marathon
Tuesday October 17, 2023
9AM Pickleball 43
12PM Devils Lake Hike 54
5PM Run 61
Looking for motivation during weather transition hot to cold.
Monday October 16, 2023
Signed up for Madison Half Sunday October 12
Would like to get back training discipline
Marathon 45 miles per week Zone Two
Half 30 miles per week Zone Three
Difficult on Treadmill
Cold outside.
Sunday October 15, 2023
"The “Hot Corner” at the intersection of Kuakini Highway and Palani Road now features a hand-painted mural representing this year’s VinFast IRONMAN World Championship triathlon theme, Holomua – Move Forward."
Pūpūkahi – United, as in harmonious
Holomua – improvement, progress
Good 60 minute treadmill run using Garmin 255 watch. No Zwift. Good SST Zwift workout 50 minutes. Remarkably 150 pounds. Continue watching caloric intake with mindful and intentional fueling. Burn 1000 calories with equivalent of one hour fast running. VO2 Max 54 and slightly less.
Madison Half Marathon November 12, sign up deadline October 31.
Running in 30 to 40 degrees
"This is chilly, but tolerable for most folks. You’ll want to wear leggings, a base layer and either a mid-layer, like a fleece, or an outer layer, like a shell or vest to block wind and add further insulation. You likely won’t need both. You’ll probably want to wear a lighter pair of gloves and a hat or earband, although these may end up coming off and getting shoved in your pocket towards the later stages of the run."
CW-X Tights, Adidas tight fit black long sleeve base layer, Adidas shell or Gore Windstopper, Asics hat, throw away gloves.
WINDSTOPPER® products by GORE‑TEX LABS* are totally windproof and reliably breathable, so you can continue with your plans and stay protected. Perfect for dry conditions that are cold and windy, these products bring super-efficient, versatile coverage to upgrade your comfort and performance.
Looking forward to sunny weather to return outside. OK we'll settle for cloudy.
Need to commit to early runs to acclimate cooler temperatures.
Fri 100% 49/53 Rain 1H tread
Sat 52% 49/54 Rain 1H tread
Sun 6% 43/55 Cloudy 10M all day pace
Mon 7% 41/54 Cloudy 6M tempo
Tue 8% 37/59 Cloudy 10M all day
Wed 15% 42/63 Cloudy 6M tempo
Thu 30% 49/59 Rain 1H tread
Fri 24% 44/59 Cloudy 6M tempo
Sat 8% 43/61 Cloudy 10M all day
Madison Half November 12, 2023
Monona 20K May 4, 2024
Denver Half May 19, 2024
Run Madtown Half May 26, 2024
Madison Mini August 10, 2024
Boulderthon Half September 01, 2024
Vaccine Pain Zero.
10 Hours sleep. Arm and body ache minimal.
Garmin Recovery. Fitness holding.
Would like to find routine that will work indoors and outdoors. Stretching, strength, treadmill, stationary bike, Conservancy. Need to find up to 1000 calories per day.
On the Radar
Madison Half November 12, 2023
Monona 20K May 4, 2024
Run Madtown Half May 26, 2024
Wednesday October 11, 2023
Yesterday Vaccine x 3 CV, RSV, Flu. Left arm ache, chills, muscle soreness. Garmin recovery 32 hours. Delayed by poor sleep. I believe it.
Diet discipline paramount.
