A new training log (comments welcome)

[Psymonds]

I'll probably take some time in the future to gussy up the intro post but here goes:

Me: 42, overweight, historically active but now need to find motivation.
History: 15 or so halfs and at least one 13.1 distance evant (half or trail/hike) every year since 2010.

So I may have messed up but I did sign up for the WDW full. A full has been a long term goal and I wanted to run a well run race for a full.


DS15 I signed up for the half (he will be 16 by then) he's athletic, plays rugby/soccer, rec swim and has trained with the cross country team. In good shape but has no distance race under belt.

other goals: need to be in shape for backpacking trip with scouts in Rockies in June 2025. Went in 2023 and we spectacular, but put on about 20 lbs between june 2023 and jan 2024... because I wasn't training regularly anymore.

we are on week 3 of training together, started with just working week 1 of the Galloway plan (even though it's week -8 or so) and working on deciding if I want to do that or switch to Higdon, as I still have time for the novice program before the 18 week program. DS uses our morning runs as extra training given the 2 hours of sports practice in afternoon right now.

will try to update daily with thoughts. On chapter 7 of Higdon's book right now.

 

[nancipants]

Welcome to the chaos!

 

[Psymonds]

Week 3, Day 2 - 2.2 miles, 30 minutes. (based on the Galloway training program (week -8) I was going for 30 min) Left calf soreness (front outside of left calf) because I'm working on changing my gait a bit, so this felt like a bit of an interval workout with longer gait sections and then some shuffle jogging in between.

DS15 was able to run for the first time in a week without knee pain. He also told it to me straight that I needed to actually run more (I had taken a few walks as substitutes due to time constraints and him not being able to run on our 5 am segments and... not as much progress this week as last)

Did PR a segment on Strava... where i was practicing a longer stride length.

Long run tomorrow target is 3.5 mi.
looking as starting Higdon base training: novice 12 week program starting Monday.

 

[Psymonds]

Welcome to the chaos!

I feel like I have shifted to a new chaos...

 

[Psymonds]

well, I didn't run Saturday, because I didn't wake up early enough to get back before I needed to take DS15 to rugby, and the rest of the day was full.

And today DS 15 had soccer at 8 am, 60 miles from home, so we both got up at 5, got to the field by 7, he won the soccer game and we got home by 10:45 am.

after last weekend and prior 2 weeks with a "long run" of 3 miles, I had said said I wanted to do 4 this week.
Was not vibing with the sun and heat so I did 4 slow miles. Picked up a few new strava segments that I had walked and hiked before but not run (So a PR or 3!) and the good news is they're nice accessible PR's for breaking in the future

anyhow, need to spend some time this evening planning this weeks running.

 

[Psymonds]

OK, trying the novice base training prior to the 18 week training program.

I'm more than 30 weeks out but that gives me time to do more of the 18 week program.

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	1.5 mi run	3 mi run	1.5 mi run	Rest	30 min walk	3 mi run

the distances are shorter than my current runs, so Tue/Thu I will probably stretch to what I've been doing and Sunday I'll probably keep the long run longer than 3 for now. so here's the current plan:

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	2 mi run	3 mi run	2 mi run	Rest	30 min walk	4 mi run

and look! I've finished Monday already!

 

[jmasgat]

Good luck with your base training. I've used various Higdon plans--I like that there are many to choose from and they're free!

 

[Psymonds]

Tuesday/weds update:

DS15 bailed on me Monday night for Tuesday morning, and I waffled on running alone in the dark, so I opted to run later. Well that turned into running right at sunset. (and admittedly I did walk a mile waiting for DS7's baseball game to start) but I got my 2 miles running in.

And then I realized I was going to run 3 miles just 8 hours in the future. DS also had a tough swim practice last night (running sports alone do not prepare you for swimming fitness...) DS 15 and I agreed to shift, and do 2 miles this morning. That way we'll have mostly full rest for tomorrow.

so far:

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	2 mi run	3 mi run 2 mi run	2 mi run 3 mi run	Rest	30 min walk	4 mi run

last night's run was a bit of a struggle, I think mainly mental. ended up with a lot of walk bits, but still faster over several segments than the 4 mile pace.

morning run was good. focused on not redlining/needing to stop, and longer strides. pace was down over a minute/mile and a negative split.

 

[Psymonds]

I think I need to get better at just going for a run in the morning, if I let my day's schedule dictate I'm behind every day:

Week	Mon	Tue	Wed	Thu	Fri	Sat	Sun
1	Rest	2 mi run	3 mi run 2 mi run	2 mi run 3 mi run Rest	Rest 30 min walk	30 min walk 3 Mile run	4 mi run

 

[Psymonds]

Wow... so....
Life got busy and we moved houses.

On the plus side, new house means new trails means new Strava Segments to PR... and now I have a nice little 8 mile (paved) trail loop nearby. Minuses, we are headed back to school, which means the return of headlamp running in the morning before 6:45 carpool departure.

I had some real bad weeks (only running a few miles or one 6 mile run one week on vacation) and some great weeks (hiking over 20 miles at elevation) but I'm back.

Last week had to retire the old Brooks and get new brooks. upgraded my watch, headphones and shoes for my birthday last week, mile times are down 2 min/mile since may. we seem to be back on track. wondering about trail hydration for running. I have a gift card but I need to see if i want to get a vest or a little belt pack.

 

[col1]

Wow... so....
Life got busy and we moved houses.

On the plus side, new house means new trails means new Strava Segments to PR... and now I have a nice little 8 mile (paved) trail loop nearby. Minuses, we are headed back to school, which means the return of headlamp running in the morning before 6:45 carpool departure.

I had some real bad weeks (only running a few miles or one 6 mile run one week on vacation) and some great weeks (hiking over 20 miles at elevation) but I'm back.

Last week had to retire the old Brooks and get new brooks. upgraded my watch, headphones and shoes for my birthday last week, mile times are down 2 min/mile since may. we seem to be back on track. wondering about trail hydration for running. I have a gift card but I need to see if i want to get a vest or a little belt pack.

Congrats on the new house. An 8 mile paved trail on your doorstep is a dream.

 

[Psymonds]

Congrats on the new house. An 8 mile paved trail on your doorstep is a dream.

I have a half mile cut through of the open space, (headlamp down looking for snakes....) but we have a great trail system, and were near it before. now I can just do loops in addition to out and backs.

https://www.ebparks.org/sites/default/files/maps/CCC_RegionalTrails.pdf

 

[col1]

I have a half mile cut through of the open space, (headlamp down looking for snakes....) but we have a great trail system, and were near it before. now I can just do loops in addition to out and backs.

https://www.ebparks.org/sites/default/files/maps/CCC_RegionalTrails.pdf

That looks an amazing resource….. not sure about the snakes thou

 

[Psymonds]

That looks an amazing resource….. not sure about the snakes thou

They don't like me and I don't like them. This time of year, not a problem, too hot during the day, too cold at night. Spring/fall they like to sun themselves on the trail.... then you need a little patience

 

[Psymonds]

Using the Galloway Garmin Training plan for my 30 minute runs during the week. Some of these drill workouts seem really short (with a 10 min warmup and 10 min cooldown, I guess there's 10 minutes for drills in a 30 minute workout).

 

[Psymonds]

That looks an amazing resource….. not sure about the snakes thou

in 2 months since moving, I've seen 0 snakes, 20+ hawks, turkeys almost every day and 2 deer last night in the open space.

 

[Psymonds]

in 2 months since moving, I've seen 0 snakes, 20+ hawks, turkeys almost every day and 2 deer last night in the open space.

an egret and many ducks today, still no snek....

8 mile long run today after camping with the scouts this weekend in the Sierra. Good to offset a 3.5 hour drive with running. bad to have to run in 80 degrees (although scraping ice off the windshield this morning at 7000ft was also unexpected).

Good week, 16 miles total, good rhythm of short runs and got a long run in even with other stuff on weekend.

 

[Psymonds]

2 drill runs so far this week, but set a PR on one of my canal segments this morning during drills.

 

[Psymonds]

open space cut through traffic jam this morning... turkeys blocking the path in the firebreak.

 

[Psymonds]

Date 8/27/2024​	Original Plan 30 min	MI 2.25​	Time 0:31:22​	Avg pace 13:56.5​	Type Drill	wk total 12.62​	T+D 133.757​	T 83​	RH 31​	aprox D 50.75701​
8/29/2024​	30 min	2.7​	0:37:14​	13:47.5​	Drill		106.729​	55​	93​	51.72897​
8/31/2024​	4 miles	7.67​	1:38:21​	12:49.4​	long		117.2523​	64​	77​	53.25234​