October 25th, 2010
Continuing on this weekend’s blog subject, I’m loving the return to my old way of running (faster overall as well as from the get-go). But I wanted to say to you lovely readers that this is totally my own experiment and nothing I’d suggest for anyone else. So here’s a disclaimer:
You will rarely see me give advice on forum posts or here because I don’t feel qualified to tell someone else what to do and also, everyone’s so different. So keep in mind that the conclusions I come to or new experiments I try are results of investigating my running logs as well as the peripherals surrounding my running (mileage, what I can handle recovery-wise, etc). Plus, I’ll try anything to get outta this rut. 
Second Run With New Paces
Yesterday’s Long Run was way fun. Again, like Saturday, I went a little overboard with the initial miles, only because it’s amazing to me that I can feel good going fast out the door, when my usual run profile for the longest time has been 9:00-8:45′s to start, then whittling down with each mile. Such a creature of habit, I thought I needed that slow start! Kooky.
Anyway, this was a 14-miler that started 8:00, 7:50, 7:50 (hilarious splits) but then I slowed up as the heartrate increased – was 70 degrees so warmish – then used HR to keep it real which averaged 162 (76%HRR or 81% Max for those keeping score at home). No pretty progression shape on the SportTrack graph, but it was hella fun! I was tired and satisfied at the end, knowing today would be a rest day. Average pace 8:11.
Now, keep in mind that I will not be running all Sunday runs like this! 14 miles isn’t a big deal to me as far as distance, but next weekend I’ve got 17, which I’ll take into the trails and be closer to MP+20% – MP+10%. I’m experimenting but doing it responsibly.
For instance, this week is a cutback week with 2 days off so I can afford to play a bit, but next Sunday’s 17-miler kicks off 2 weeks without a day off and includes a 10k race in the middle, so I’ll be more circumspect about pacing. I also won’t be hitting quality work warmups as crazily as I did for Saturday’s tempo (I was having fun testing the waters).
Weight
I admit that after the debacle that was the Philly Half last month, I had a couple weeks of bad attitude with the weightloss. Not really bad, I still didn’t buy any junk or eat a whole lot more, but I had some “what am I doing this for?” mental poop going on. Still, I continued to jot down my daily calories (while eating a little extra here and there) but eventually got back to my routine.
Then I was sticking around 115 and was beginning to think that’d be my last stop on the weight-loss train, only because I’m not willing to eat less than I have been (around 1900 calories). But the fun thing about tracking and making a cute chart in Excel is that patterns emerge. What I’m seeing is I’ll land on a new weight, then for the next 3 weeks, there’ll be ups and downs fluttering around that number, then it’ll go down to a new number with more fluttering.
Today I fluttered into 113 land! 113.8 to be exact. That makes 10 lbs lost since July 23rd.
Sleep
All my sleep problems from the summer disappeared when the weather improved. Now that I can go to bed at my normal time again (12:00-12:30) and wake up when my body says to, I’m getting a full 8 hours and even 8.5 sometimes. Huge relief.
Newsletter
I have been So. Bad. on that front. Someone asked me a couple weeks ago if I had her correct email address since she hadn’t received one in ages. I embarrassingly told her no, it wasn’t her email, I just haven’t gotten around to sending one out in forever. I almost removed the link entirely thinking my newsletter career was over, but for some reason I haven’t given up all hope. I just have to start looking around for things that interest me enough to share. Sorry for being such a slug about it.
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Sounds like someone’s doing the Bridge 10k again in a couple of weeks – cool!
You gonna be there again? It’d be our reunion race!
As much as I hate the race (why do they have to start it on a damn bridge?) it’d be great to see you in real life again.
That would be extremely cool to see you there again. I will probably be racing somewhere the day before though instead. I will be sure to stalk, I mean find you at the starting line in Philly to say Hi though!
Oh well. Yes, let’s try to meet up at Philly.
congrats on the weight loss. and the sleep! i’ve been sleeping poorly because our heat isn’t on yet and it’s so cold hahaha.
sounds like your running is going on a up-streak. that’s exciting. can’t wait to see how experimenting goes
and re:newsletter, i was going to ask the same thing! hahah.
Time to go to Target and get a new blanket! Sweet dreams girl.
Hey Flo,
Been on vacation the last two weeks so I am catching up on blogs. I like the idea of what you are doing. I see the the answer as all of the above. Slow effort based running has it’s place but that has somehow been changed to “all the time” year-round for every type of runner (except specific pace-based workouts). It’s great for marathon build up, injury recovery or simple fitness building if you have no real goal. The evidence is out there for that BUT, I think it levels off after a while and you have to hit the “speed” switch to gain additional specific fitness. As a wonder of nature about the time I am sick of plodding along at over 8 min/ mile pace- my body is ready to take it up a notch.
One more idea-
The great thing about Mcmillian is he give a pace ranges. I always stress to USE the full range. Start on the slower end and try to build to the faster end over time
p.s. Have you thought about dude headbands? Saw another home-based headband maker offering them.
Welcome back to real life, hope it was a fun time. So true about McMillan’s ranges, perfect for different energy levels on different days. As for dude headbands…can’t wrap my head around it (yuk, yuk) even if there is a market for them.
So glad to hear about your running and awesome about the weight! Lol to the newsletter. I must admit I complete forgot about those
I sorta did too, till someone reminded me, lol.
Oooh, what is this newsletter business I’ve been missing out on? I just signed up. Eagerly awaiting the fun! Whenever you get around to it.
Weather affects my sleep profoundly. I’ve been sleeping much better after moving to a cool-temperate climate. The change was instantaneous… it is tough to sleep well through a sweltering summer.
Hah, it might still be a while before you see a newsletter in your inbox.
But thanks for signing up!
I like the disclaimer Flo. Where do I sign? Seriously though, that’s a good point. When I started running, I’d see X-schedule from very fast Y-runner, put 2 and 2 together and get 1.
On Newsletter ideas, Rick often has some good links. In fact there was a recent one showing the pre-WR marathon training and ‘typical’ training of Steve Jones. Seriously, I thought of you when I read: “There is no easy running in the week, no plodding or jogging”, so yes, different methods suit different people.
Thanks Ewen, I’ve got enough places for running links/news, just don’t have the headspace to deal with it. Somewhere in my adulthood I acquired ADD – or in real-life terminology…total flightiness.
So true about different approaches for different people, it can be hard to allow yourself a different path. Crossing fingers this switch causes no trouble, only good stuff.
I’m kind of embarrassed. I thought some of those were dude headbands.
The weight plateauing (wow, 4 vowels in a row) is quite interesting. As a non-expert, I would think that the finding of an equilibrium level and then a new, lower one is a healthy sign of adaptation.
Love the vowel pickup, true, you rarely see 4 in a row. And yeah, I’m satisfied with the weight pattern, it does seem to be like an “OK, this weight is for real now” kind of drop.