Adarq.org

PLAN UPDATE

originally the phase 2 plan was as follows:

- build up weekly distance to 40km/week, 5 days running/week
- one day/week of 1km tempo at 4:10/km pace
- one day/week of 500m tempo at 4:00/km pace
- two easy days
- one long easy day
- yoga/HIIT/gymnastics 1-2 days/week
- test

i got up to 40 km/week before the frisbee adventure/misadventure, and am going to work my way back up there this week. couple of tweaks, however: i need to keep focusing on building the base by extending easy-to-medium runs, i don't need to be fussed about mixing different tempos, and i want to do a little more yoga/calisthenics. hopefully that'll be easier in the new spot because of space and constant presence of gf-the-yogi-and-bodyweight-exercise-enthusiast. so, new plan:

- 5-6 days running per week, with preference for 6 but not killing myself to reach it
- 3-4 runs of at least 40 minutes, option to go up to an hour if i feel good
- one day of hills or tempo, with focus on speed/power rather than trying to maintain a set pace. the neighborhood i'm moving to this weekend is close to a couple of straight hills that i can hit in the mornings when traffic is light
- switch to morning runs in anticipation of weather getting hot
- at least 1 day of yoga or calisthenics per week, including lower body strength/power/balance work (e.g. calf raises, lunges, glute/ham stuff, jumps)
- flexibility to add one hike per week if i feel like it; there's a crew that i like who sometimes go really early before work and that sounds like fun. they're fit so the pace could be vigorous, might even be able to turn it into something like a trail/fell run.

might test 5k soon just to see where i'm at. i've hit sub-22 already, weeks ago. hopefully i can get under 21 without making any accommodation other than a day of rest.

PLAN UPDATE

originally the phase 2 plan was as follows:

- build up weekly distance to 40km/week, 5 days running/week
- one day/week of 1km tempo at 4:10/km pace
- one day/week of 500m tempo at 4:00/km pace
- two easy days
- one long easy day
- yoga/HIIT/gymnastics 1-2 days/week
- test

i got up to 40 km/week before the frisbee adventure/misadventure, and am going to work my way back up there this week. couple of tweaks, however: i need to keep focusing on building the base by extending easy-to-medium runs, i don't need to be fussed about mixing different tempos, and i want to do a little more yoga/calisthenics. hopefully that'll be easier in the new spot because of space and constant presence of gf-the-yogi-and-bodyweight-exercise-enthusiast. so, new plan:

- 5-6 days running per week, with preference for 6 but not killing myself to reach it
- 3-4 runs of at least 40 minutes, option to go up to an hour if i feel good
- one day of hills or tempo, with focus on speed/power rather than trying to maintain a set pace. the neighborhood i'm moving to this weekend is close to a couple of straight hills that i can hit in the mornings when traffic is light
- switch to morning runs in anticipation of weather getting hot
- at least 1 day of yoga or calisthenics per week, including lower body strength/power/balance work (e.g. calf raises, lunges, glute/ham stuff, jumps)
- flexibility to add one hike per week if i feel like it; there's a crew that i like who sometimes go really early before work and that sounds like fun. they're fit so the pace could be vigorous, might even be able to turn it into something like a trail/fell run.

might test 5k soon just to see where i'm at. i've hit sub-22 already, weeks ago. hopefully i can get under 21 without making any accommodation other than a day of rest.

sounds like a big jump in training overall, but, easy runs are fun/awesome & not much of a problem.

also cool @ 5k testing. any races you can do in the near future? having an upcoming race is a great way to sharpen up training & drop a better time than expected, adrenaline squad.

- run 6.16 km in 28:51
the garmin maps seem to be getting jankier. maybe it knows i'm upset with it and it's messing with me out of spite. or maybe i'm just looking more closely now.

- stretch

might get a stryd because sure, i've got $200 burning a hole in my pocket and damn it i want to know how far and fast i'm going.

never heard of stryd before. looks pretty cool. get one and share the dataporns also, pretty awesome that it's rechargeable.

- run 8.72 9.5 km in 48:24
weirdly, google maps calculates the distance as more like 9.5 km. i actually do think the watch is goofy sometimes, my pace was pretty consistent throughout but it booked me at 6:51 and 7:08 pace for the third and fourth kilometer, which is slower than i ever ran even when i was first starting out. rest ranged from 4:48-5:14, and a distance of 9.5 would put average pace at around 5:04, which makes much more sense.

- stretch

 

EDIT: http://www.nytimes.com/2011/12/20/health/nutrition/gps-watches-may-not-track-runs-accurately.html?pagewanted=all

oh. gosh forkin' darn it.

EDIT 2: put estimated actual distance in. gonna start verifying runs against google maps when they feel off.

this must have something to do with location in general .. i mean, my watch is most often insanely accurate. If i'm doing laps in lane 1, it's always 0.25. If i'm doing intervals at the quarter mile section of a park, it's always 0.25. At mile markers in races, it beeps very close to the markers, ALWAYS, and some of that variation is due to not running "tangents" and such based on the optimal course path, which is what the race certifiers use etc.

i've only had mine mess up a few times IIRC one on a 1km attempt on a sidewalk like 1.5 years ago, and another in the 2016 merril lynch bull run 5k -> buildings seemed to have jacked it up potentially? but, it was fine the next year. so maybe not.

but ya as far as distances go, for me at least and the areas I run, luckily mine is spot on.

that absolutely sucks that yours is off.. damn! I mean i'd trust my GPS more than google maps that's for sure.. lmao!

but 8.7 to 9.5 km is an enormous difference.


peace!

- yoga x 75 mins
big toes were bugging a little, especially ligaments underneath my left big toe.

thursday

- run 4.2 km in 19:54
felt drained, legs no pop. the garmin map of this is hilarious, apparently i can fly.

- stretch

friday and saturday

- move house, give self break from exercise because man moving sucks

today

- run 7.52 km (7.19 km on Garmin but i'm going with google maps on this one) in 35:17
slow start but got into the groove a bit and this ended up feeling nice. two circuits around the neighborhood. garmin took 10-15 minutes to pick up the signal and i'm gonna go ahead and trust google maps on this one. very disappointed in garmin and myself for not doing more research. it's weird, it felt like it was being pretty accurate at first but now i don't know. 330m is a pretty major difference. 4:41 pace for an easy run is okay.

- stretch

damn 10-15 minutes to pick up the GPS signal.. brutal. That happened to me a few times with my other watch, but this new one picks it up instantly. Also, it seemed to happen more at night for some reason.

The worst was when I did that tropical 5k in miami on jan 27, garmin couldn't pick the signal for 15 minutes or so like you, and I wanted to get my warmup (3 miles to the race) tracked for fun .. got like 1 mile of it. Critical malfunction lol.

but ya this garmin fail logging is rough, especially considering my experience has been very different.

you know anyone else in the area with a garmin? curious if they have problems there as well.

peace!

- run/hike 8.6 km in 1:11:40
according to watch and my friend's phone this was about 400m of elevation gain, not 750m as the website said. nearly 300 of it was packed into 1.5 km, though. it also got super rocky, so we walked most of that distance. then very steep descent before it leveled off again. glutes felt the ascent, quads feeling the descent now, 90 minutes later.

- stretch

edit: here's the mapmyrun depiction of the run. how's this for hill work? 

last night

- run 9.21 km in 45:41
warm weather = slow. kept this easy (three in three out) but felt like a slog most of the way and was in fact slow: 4:57 pace. GPS started working right away and the map seems accurate so i'm going with the garmin measurement.

- stretch

also spent some time moving heavy potted plants around. chest and biceps a little sore today.

- run/hike 8.6 km in 1:11:40
according to watch and my friend's phone this was about 400m of elevation gain, not 750m as the website said. nearly 300 of it was packed into 1.5 km, though. it also got super rocky, so we walked most of that distance. then very steep descent before it leveled off again. glutes felt the ascent, quads feeling the descent now, 90 minutes later.

- stretch

edit: here's the mapmyrun depiction of the run. how's this for hill work? 

hah nice!! this reminds me, need to get in some "hills" soon!!

last night

- run 9.21 km in 45:41
warm weather = slow. kept this easy (three in three out) but felt like a slog most of the way and was in fact slow: 4:57 pace. GPS started working right away and the map seems accurate so i'm going with the garmin measurement.

- stretch

also spent some time moving heavy potted plants around. chest and biceps a little sore today.

hah. my dad does yard work for the fun of it, credits it for his strength & stamina. moves plants around for the fun of it, it seems. always doing something "pointless" out there. lmao.

if i help him i get sore too 

- run 5.01 km in 23:24 (4:37, 4:32, 3:55, 5:09, 5:07)
set out to do 2 km warm up and then multiple sub-4:00 intervals but was super gassed after the first one. was kind of hot again, plus the interval worked out to be mostly uphill.

- superset x 3
-- KB swing x 10
-- KB suitcase carry 80'/arm

- handstand wall kick-ups + floats

- stretch

slightly disappointed in myself for bailing on the second interval but this is a good baseline. must work on adding horsepower a bit while continuing to work on mileage.

ya, some extra horsepower training (shorter intervals) could really help. if it helps improve strength, will make all of those other paces you're hitting -> easier.

also, you can always add in some "relaxed speed" at the end of any session, just throw in some strides (~100m or so). a good way to just get that stimulus in without dedicating an entire session to it etc.