I’ve been doing pretty well in my running routine, increasing my time and distance each week for a number of weeks, but this week I decided to take things down a step.
I did it!!! I broke the 2 hour mark and ran 9 miles yesterday.
My mileage on Sunday reached the 8 mile mark and I am still feeling pretty good about it. I must say that I didn’t really feel like getting out there this weekend. Laziness and video games had an adhesion that threatened to keep me in the house and the rain certainly didn’t help. Yeah – it was actually rainy and cold here in San Diego this weekend and after the heat we had a couple weeks ago, it felt a lot worse that it was.
This past week I’ve been pretty focused on my fitness goals, to the exclusion of gaming or much of anything else. And I think it’s paid off so far…instead of the 5 mile long run I had planned today, I actually ran 6 miles.
Yes, I felt good enough at the end of 5 miles that I decided to go for a bit more.
I feel pretty good for running 6 miles this morning. The morning started out nicely and I tried to get out early enough that it wasn’t too warm yet, but things heated up pretty quickly. We’ve been going through a bit of a November heatwave here in San Diego, with temperatures about 20 degrees warmer than typical. So this morning when I started my run at 8am, it was already 80°. Based on that heat and what I mentioned previously about slowing down a mile per minute for every 10°, I should have tried even harder to go slow.
My current target pace for long runs is 15 minutes per mile or 4 miles an hour. That would put my time at 3:45 per quarter mile. Somehow, I set my Garmin to alert me and automatically mark a lap every quarter mile so I see my time and pace fairly often. Since it was so hot, I should have started out targeting 16 minutes a mile and when the temp got up to 90° even slower – 17 minutes a mile. Which meant, rather than 3:45, I should have been aiming for 4 or 4:15 per quarter mile.
I ended up running quarter miles between 3:00 and 3:33 a way too fast for what I wanted. I really, really need to work on going slow.
I made it though, and felt good enough to run an extra mile and logged 6 instead of the planned 5. I just have to remeber that it’s more important to spend the time running rather than trying to go fast.
I looked at the Carlsbad Half Marathon information and the event has a time limit of 4 hours and 15 minutes which means a pace of just less than 19:27 would still be allowed. Even if I targeted the 17 minute pace today, it would get me over the finish line well before the street sweepers. I just need to convince myself of that while I’m running.
I’m actually looking at the potential of running a half marathon in January. I haven’t signed up for anything yet, but I’m getting close. I want to see how my long run goes tomorrow and decide after that. Tomorrow I’ve planned a 5 miler, but if I’m going to get ready for a half marathon in January, I have to start upping my long run mileage each week.
The Carlsbad Half Marthon is on January 15th so that’s about 10 weeks away. Running 5 miles this week, gives me 9 long runs after tomorrow to go from 5 miles up to 12–13. Definitely doable, and considering I did my first marathon, from nothing, in 16 weeks, I could have easily done it when I was running years ago. Now that I’m older…I need to make sure I’m careful and safe. I don’t want to overdo it.
In any case, I ran 3 miles today. It was good and I was able to get out there early enough that the heat didn’t have too dramatic an effect. But I did take it slow…12:46 min/mile pace.
Last weekend I realized I probably could use some hydration while on my 5 mile long run. Any time you go over an hour for a run it’s a good idea to make sure you keep hydrated particularly with the current heat wave we’ve been having here in San Diego.
I suppose it’s not gonna be as hot as it’s been the past few days, but when the temperature gets into the 80s it’s time to really consider hydration. I’m not sure where I heard it, but for every 10 degrees above 60°, you should add a minute in to your pace. Since I usually train with the temp in the low to mid 70s, once it gets into the 80s I should slow down by at least a minute, and drink.
So tomorrow and Sunday will be hydration and slow pace focused.
I planned out a 3 mile run tomorrow and another 5 miler on Sunday, keeping pace with what I did last week.
As for hydration, I got some HEED from the local running store. HEED is kinda like Gatorade and provides some calories and electrolytes while running. It’s good for runs up to 2 hours long but if you go longer, you need something with a little more umph. Since 5 miles should be well under 2 hours I figure it’s perfect for what I’m looking for.
For run time energy I prefer complex carbohydrates so that they provide longer term energy rather than just a sugar rush from simple sugars. The maltodextrin in HEED should give me plenty of sustained energy for my long run and not dissipate as quickly as most standard sports drinks.
In any event, I think I’m prepared and I’m looking forward to my weekend runs.
The 3rd day of my fitness goals this week added in a 1 mile run to what I’ve done each day this week. Shortly after my run, I did the 10 sit-ups, 10 push-ups, the 10 squats, and the 10 jumping jacks. And I’d have to say things worked out well. Although I didn’t go fast or far, the mile run was good and it got my blood flowing in the morning.
My run went for 1.08 miles and I averaged 12.19 miles/min.
With the time change on Sunday, it was dark when I got up but I was determined to finally start my weekday running. Instead of starting in the dark, I got my lunch ready for work and set up my day for after my workout. By the time that was done, the sun was up and I stretched out and was ready to go. Down to the baseball field, around the stop sign, and back…1.08 miles and 13 minutes later and it was done.
In addition to the run, I managed to take 12,614 steps which made it the 3rd day in a row I made more than 10k.
I’m feeling real good about my workouts so far. 3 days is a good start to a trend and I plan on keeping things up. Slow and steady is my goal and 3 check marks are 3 steps towards getting fit.
Looking back almost a year, I had high hopes for Season 6 in League of Legends. The team builder was in its infancy and it promised to cut down on the pregame fights that spawned in Champ Select with people arguing about what role they were gonna play. It would allow me to focus on the support or midlane roles and work on improving beyond Bronze to the Silver ranked tier.
I achieved my goal of reaching Silver rank and even flirted with Gold a couple times before crashing down into the middle of the Silver pack. I then cut back my playing as I had attained my goal and was pretty much just playing for the fun at that point.
With the promise of the Team Builder last season as a tool to improve my play, this season I’m looking forward to the Replay tool to refine the good in my play and get rid of the bad. Riot has promised a Replay tool in the past only to let us down repeatedly so I’m hoping this is finally the time they follow through. I think this could be the one tool that allows the most improvement for anyone who chooses to use it. Learning from mistakes will be a huge part of the next season and I plan on getting full use out of this new ability.
My goal for next season…attain Gold rank.
Fitness Day 2
Speaking of goals, I successfully completed the 2nd day of my fitness plan this week. I did my 10 push-ups, 10 sit-ups, 10 squats, and 10 jumping jacks in the morning before I left for work again. I think that’s the best time to bang them out, plus if I have a problem getting them done early that gives me the rest of the day to try to fit them in. I also walked more that 10k steps for the second day in a row. 12,181 steps to be exact, and I climbed 13 floors again. This I spread throughout the day since it was over 5.5 miles and that would have taken a bit of time in the morning that I didn’t have.
Tomorrow I’ve planned for my first weekday run so we’ll see how that works out. I’m gonna try to get that done before work as well but like the other exercises, if I dont get it done early, I’ve got the rest of the day to try to fit it in.
This week my lowly team ran into the top of the heap. My 4–4 team of mostly wire pickups and free agents got to know the joys of playing a team that was build from the draft to win, and hadn’t suffered injuries the way mine did. They are 7–2 now and the post season is receding further from my future.
Ajayi was my top scorer again, coming back from his BYE week, but he didn’t pull in the 27+ points he scored the past two weeks he actually played. And it seems like every one of the 5 guys who had a BYE week last week played worse this time around than they were playing before taking last week off. I’m gonna have to remember that for the future – guys tend to play worse after a vacation.
Being in 6th place among 12 teams make me fear I’ll not make the playoffs, but at least I’m enjoying the season. I hate the millionaire footballers who think anyone actually cares about their politics, but the fantasy football owners provide some fun each week. And I’m still boycotting the league as far as not watching any game because I choose not to support advertisers who promote political statements. But the numbers are still easily available and actually more entertaining than the games.
10 Push ups, 10 Sit ups, 10 Squats, 10 Jumping Jacks
And I easily made it…1 day in a row.
It’s good to start out slow and this is about as slow as you can go. I also got in over 10,000 steps…12,725 actually and I climbed 13 flights of stairs.
So I’ll count this as a success and look forward to tomorrow where my plan is the same as today…10 Push ups, 10 Sit ups, 10 Squats, 10 Jumping Jacks.
I pulled off a 5 mile run today and it felt great!
Actually, I think I’m gonna stick with a 5 mile long run for a few weeks while I work on other aspects of my fitness plan. While I did get in 5 miles, it could have been better and faster, but I think for the first time running so far in years, it was good.
The 13:53 pace is the slowest I’ve gone while training this time around, but I still feel good about it. I had a restless night and didn’t feel my best starting out so I took things a bit easy. I still find it interesting though that my heart rate seems to spike when I start out – perhaps I need to warm up more to make things less dramatic when I start.
To that end, I once again failed to reach my goal of running 3 days this past week. I got 2 days in though and feel pretty good about that but I need to refocus to build up my fitness. I think if I plan things out this week, perhaps I’ll be able to make it happen this week so here’s what I’m looking forward to doing this week.
- Monday: general fitness – 10 Push ups, 10 Sit ups, 10 Squats, 10 Jumping Jacks
- Tuesday: general fitness – 10 Push ups, 10 Sit ups, 10 Squats, 10 Jumping Jacks
- Wednesday: running – Run 1 mile
- Thursday: general fitness – 10 Push ups, 10 Sit ups, 10 Squats, 10 Jumping Jacks
- Friday: general fitness – 10 Push ups, 10 Sit ups, 10 Squats, 10 Jumping Jacks
- Saturday: running – Run 3 miles
- Sunday: running – long run – Run 5 miles
By setting a schedule, I’m hopping I’ll focus and keep my discipline to get my 3 days of running in and improve my overall fitness.