Tag Archives: base

Fastest slow run this year

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In my winter of base maintenance I have been running a lot of 10 distance runs. I have been doing them pretty slowly until recently when I have been pushing the tempo a bit. I can’t even classify these junk runs as LSD runs anymore in my journal, they have been closer to tempo runs (but not really). I had been noticing that my pace has been pretty good for the first 3-4 miles, but then slows down considerably in the final 2+. Some of that I have been blaming on the hills in the fifth mile wearing me out, but I don’t think it has been the only factor. I also think it is a conditioning issue as well and that I just poop out towards the end with my pace dropping to 10-11 min miles.

So this week in an effort to battle the slow death of my running pace I have been pushing my tempo throughout the runs and especially so at the end. Yesterday I was rewarded with my fastest 10k time this year, just under an hour. My average HR in these runs has been really high and I even hit my max of 189 during my final push to finish in under an hour (59:45). I think I will start sprinkling in these runs in preparation for starting marathon training, which I need to get going on soon. The race I am targeting is the Vancouver Marathon on June 19th (just checked the date and I am happy to see I have another 2 weeks! I thought it was the 5th for some reason.) I am not totally sure I will do the race, but I’d like to try for it. I can make my decision to back out if the training gets to be too much. But conditioning wise I am right on target to start training. My weight is low and I have been maintaining my base enough (could have always been better…) My weight (hovering around 180) is perfect for starting the regimen. If I can shed another 10 pounds by race day I’ll be happier, but I think it is doable at that weight. It should be nice running in Vancouver (WA not BC) for the change of scenery. They are promising a flat and scenic course along the Columbia and Fort Vancouver.

Not sure if I will run today, mostly for time reasons (busy with work, except for right now and I suppose I could head out the door for a slow recovery run.) We’ll see, I mostly wanted to write today as my blog maintenance has been lapsing more than my running!

I need a break from the breaks

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Today was the second run in a row after another extended break. Last Sunday I managed to roll my ankle off the edge of the sidewalk. When I felt myself going down I just decided to roll with it and tumble freely rather than fighting it or trying to catch myself. It ended up making the fall rather soft which was great, but after I noticed that the back of my head came within inches of smacking against a concrete block. I guess I got lucky!

So that run was the third day back from a week I took off from a back issue I had been having. I managed to get back into it really smoothly and felt like I hadn’t lost much fitness at all. This time after another week off I feel completely different. I am more sluggish, tired, sore and my heart rate has been really high. I think I need to ease into it, which is what I was planning to do after the first break, but things went so well. This time I think I will heed my worries and take it easy. Both of these runs have been 6 milers and relatively slow, but my HR on both runs as been really high especially today when I was pushing it at times. Slowing down a bit is actually just what I need at this point as I transition into base type training. So maybe these breaks are a good thing, we’ll see.

RIP Pearl.