Medium run, 5 miles; 55:12; splits 10:59, 10:20, 10:54, 12:00, 11:00.
A gray cool morning with a little drizzle that then turned into pretty steady rain. Not too bad–and to think I used to worry about running in the rain. A really heavy downpour with big drops would be a different story, of course. So the Forerunner is definitely accurate and I must have screwed something up the first time I ran this course, because it measured just a little over 4.8 miles this time. I ran up and down the driveway to reach exactly 5, which seems a little anal, but I like those nice round numbers and being able to get my pace exactly. 2 new-to-me wildflowers: hemp nettle I think? (something in the mint family anyway, with white flowers) and some kind of agrimony.
Tuesday morning (7/13), short run, 3 miles; 30:22; splits 10:23, 10:28, 9:32.
Good run–I am thrilled that I am actually getting faster! It’s nice to be back home, too. Wildflowers have definitely slowed down, but I noticed one each of jewelweed, Queen Anne’s Lace, and evening primrose. Seeing deer happens all the time, but I passed within 20 yards of a doe who hadn’t seen or heard me coming and just barely stopped chewing, staring at me with sort of a “huh?” expression. I’ve started a schedule where I’ll be going in to work a little late on my running days–it’s much easier to run first thing than do it in the heat after a long day at work.
Catching up on vacation runs!
Sunday 7/5 in Montreal; long run, 6 miles (ended up 6.7 plus lots of walking) in Mont-Royal Park, 1:28:04. Splits 12:13, 12:49, 13:32, 12:10, 12:29, 15:34. WEEK 2; total miles 16.
I was nervous–my first run away from home, my first over-5-miles in a couple of years, an afternoon run, an area I didn’t know, etc. It was quite a long walk to the park even from the closest Metro station, and a hot day too. But I quickly found my way onto Chemin Olmstead (as in the Central Park designer, who also landscaped this park), a nice wide finely-graveled path which goes all the way to the summit. The park overlooks the city. A good run initially–the first 3+ miles all uphill but on a very gradual incline. Quite a few other runners, lots of bikers and walkers. I was watching for form and noticed a lot of people with conspicuously asymmetrical arm carries–left arm swinging normally but right hand sort of flapping forward. Interesting. Near the top of the hill there’s a “chalet,” really an imposing building with a broad stone belvedere and magnificent views. I brought my camera in my waist pack and so was able to pause and take photos. The path diverges into a long loop at the top and by the time I got back to the intersection, I had already reached 4 miles. I wanted to end back at the hotel at 6 miles so I could stretch and have my cereal ASAP, so I decided to leave the broad path and take smaller ones directly back to the park entrance. Mistake! I took lots of paths that didn’t end up where it seemed like they should, and exhausted myself trying to run up and down and back–eventually I just walked anything too steep (there were lots of stairs too). On many occasions I could see exactly where I wanted to go, several hundred vertical feet below… The Forerunner kept losing GPS signals and by the time I finally got off the mountain it was way past 6 miles and I was nowhere near the hotel. Luckily I had brought an oatmeal bar and I ate it as I trudged back. Wildflowers pretty much the same as at home, except for purple-flowered raspberry.
Tuesday 7/6 in Montreal; short run, 3 miles along the harbor (Vieux-Port), 32:57; splits 10:25, 11:56, 10:37. Perfect in terms of length–I got just about all the way to the end of the road along the harbor before turning around, then got back to the hotel just at 3 miles. Nice views, but it’s definitely hard to relax on a run in a new place and especially in an urban environment. Too much stimulation, too much self-consciousness, or something!
Thursday 7/8 in Quebec City; medium run, 4 miles from the old city into Battlefields Park, 45:41; splits 11:49, 10:48, then got messed up, but overall pace 11:25. It was raining quite hard off and on, so I was the only person out there, which was nice. I was running along the St. Lawrence but couldn’t see it most of the way because trees were too thick. Lots of comfrey, which spread wild from the first colonists’ gardens. On the way back I ran through quiet streets parallel with the Grande Allée; lots of beautiful houses and pretty gardens (it reminded me of Berkley in that way). I stumbled across Jeanne d’Arc Park, an oval sunken garden, and ran around it to admire all the flowers. A really nice run!
Friday 7/9 in Quebec City; short run, 3 miles along the walls of the old city, 37:15; splits 11:52, 13:31, 11:53. The Fodor’s guide said there were 3 miles of path along the walls, but that’s not true; by two miles I was practically back where I started, so I ended up running from the Terasse Dufferin in front of Chateau Frontenac to the end of Promenade des Gouverneurs (basically a huge set of wooden stairs and decking along the cliff) and back. Amazing views, but the stairs were starting to tell on my knees.
Sunday 7/11 in Montreal; long run, 7 miles in Mont-Royal Park, 1:23:26; splits 12:16, 12:24, 13:18, 12:41, 10:53, 10:51, 11:03. Average heart rate 132! WEEK 3, total miles 17.
That was a great run! I managed to keep my heart rate way, way down and kept my pace pretty consistent (great splits for me). So 12.5 to 13 minutes is a good slow pace for me on uphills, 11 on downhills (at this point in my training). Good to know for the marathon, so I can plan it
out from the course profile. But I realized how hard it can be for me to keep my breathing & running rhythm when faster (& noisier) people are passing me! I ran from Duluth Street to the start of Chemin Olmstead to the loop, then turned around at the belvedere, then back down the way I came. Nine miles including walking on both ends from/to the hotel.
Thoughts on running while on vacation: I won’t do it again if I can help it. We usually walk 5-10 miles a day when visiting cities, so I was physically exhausted. It takes too much time & planning away from fun stuff. And although theoretically it’s nice to see more/new places this way, I’m too distracted by focusing on my run to really enjoy them. But hey, I kept up with my training and I’m glad to have tried it once. And the Forerunner was *invaluable*! I’m so happy I got it.
Short run, 3 miles; 33:00; didn’t measure HR; splits 9:46, 10:59, 12:15; RPE 5-8
I turned right when leaving the driveway, instead of my usual run. Going right takes me down a very steep hill, intimidating to run back up, but a short run seemed like the right time to tackle it. When I started running 4 years ago, the first time I ran all the way up was quite a day. But I’ve still avoided doing it as often as possible! It’s the kind of hill our cars barely make it up in the winter (we’ve gotten stuck there more than once). It was nice to go a different way, and there are some lovely views from the top of the hill.
There was a just-hatched butterfly in the road whose wings still hadn’t expanded all the way, so I picked it up to move to safety. I love how some insects are reluctant to climb onto a finger, but then so reluctant to leave it that it’s hard to shake them off. I think it was some kind of skipper. Wildflowers that I can remember this week (since I don’t have a long run here to catch all of them): moth mullein, swamp candles, catalpa (there’s a tree on the run I did today, not on my usual course), snowberry, some new kind of pink (might be an escaped garden flower), white sweet clover, blue vervain.
I’ve been trying to download my Forerunner data to my computer and getting incredibly frustrated with com port/irq problems. Why the heck isn’t it a USB connection? Argh. I have to give up until we get back.
Medium run, 4 miles, 45:29; splits 11:16, 11:01, 12:34, 10:33; RPE 4-7
Instead of the state game land route, I decided to run my usual course and turn around at 2 miles. I didn’t feel like dealing with the incredibly steep hills & tall brush, and I was curious to see where the Forerunner would place the second mile mark. Turned out to be a harder run than I planned on because Canada Road has just been spread with gravel, so the footing is very bad; a chance to practice keeping my legs loose below the knee. I still haven’t moved to a morning schedule, but Jonathan’s not out late rehearsing, so I ran as soon as I got home–but I had to stay late at work. It wasn’t too hot, even though everything smelled great after baking in the sun. Pine resin, the damp earth smell of the fresh dirt/gravel mix, and powerful sweetness in the honey locust grove near the end of the run–no blossoms visible yet, but it must be them. There’s a kind of grass (I think) around here that has a particularly pungent sweet smell, too–more noticeable in the spring but still around. I saw an animal sitting in the road ahead of me which at first I thought was a cat. But it was too big, and when it got up I saw that its legs were too long. Before I could get really close it leaped over the barbed wire fence into the woods. It was a fox–I think a gray fox. My friend Mary Beth’s rule of thumb that I just learned is that if you see a red fox, there’s no doubt, it’s knock-your-eyes out red. If you see an animal & you think “Gee, I guess that’s a red fox,” it’s a gray fox. If you see a foxy creature that definitely looks gray, it’s a coyote.
The Forerunner beeped for the second mile right where I had marked the split in the car, so I think the distance measurements are accurate. When I run the Stanley Lake loop again, I’ll see whether I messed something up last time. I stopped on the way back up the long long hill to eat wild raspberries–there’s a huge patch of them there. I love raspberries, but our wild ones are very seedy and not particularly tasty. Still, a raspberry break is an opportunity not to be missed, especially because I’ve seldom found more than a few bushes together. I love the Forerunner’s auto-pause feature!
We’re leaving on vacation Saturday, and I’ll do Sunday’s long run in Montreal! So next entry may be the last one until we get back (Sunday 7/11). I’m really glad to have the Forerunner for vacation–I don’t need to worry about picking routes ahead of time.
3 miles, 31:00; av HR 158; splits 10:18, 10:57, 9:45; RPE 6-8
I was trying for a tempo run (race pace, basically, if I’m remembering correctly), and I’m very happy with the results! Whoo-hoo, still improving! It was cool & pleasant this morning, which helped. I got up a little earlier than usual because I haven’t set up my ideal getting-to-work-late-on-run-days schedule. I might do the 4-miler tomorrow evening and the long run Saturday, because we’re going on vacation next week & might leave Saturday. I’m looking forward to a more consistent routine once we get back.
Tried the Forerunner on my bicep. It’s so much harder to see up there. I’ve been wondering whether its inaccuracy on the 5-mile run could have due to me not properly resetting the previous run–if I could have had a little bit at the beginning that wasn’t part of it? The split markers on the shorter runs seem to fall exactly right, and if anything the Forerunner should underestimate distance if it loses satellite signal. Hmm…
Saw 4 deer this morning–one a very young fawn–and heard more. The Canada geese youngsters are just barely smaller than their parents. There were about 40 of them by the pond, and they made the word “gaggle” look very appropriate as they milled about.
Miles for the week: 15 (3/4/3/5) TRAINING WEEK ONE
5 miles LSD: 58:12, av. heart rate 139; splits supposedly 10:12, 10:10, 11:04, 13:04, 12:32; RPE 3-5
Weight: 116
Resting heart rate: 49
Fitness test: 49
Setbacks on resting heart rate and fitness test, but I think it’s lack of sleep. This was production week for Drop Dead, so I was up late waiting for Jonathan, out late after performances, etc.
I did my long run yesterday, because we had company staying over Saturday night, and it was yet another wonderful day for a run and yet another great run! I was concerned I went out too fast, and I still think I should have taken it slower, but 139 average heart rate is the lowest I’ve ever had for ANY run EVER.
But my Forerunner GPS that I was so excited about says that the run was 5.08 miles, and that contradicts both a car tripmeter and Microsoft Streets & Trips, which both say 4.8 miles. I wish the Forerunner were right, because that would mean I’m running faster than I thought, but I’m afraid it’s not. And that level of inaccuracy makes it practically useless. Bummer! I am going to try it on my upper arm and see if that helps… The GarminF newsgroup also says that leaving it outside for 15 minutes before a run so it can maximally lock on to satellites can help. There’s even an amplifier antenna you can get, but that sounds too complicated & expensive to me.
On this run the only form thing I was working on was high stride rate on the downhills. I found this long discussion of various techniques and that seems to be what most people agreed was helpful. Since most of Steamtown is downhill, I need to be thinking about that.
New wildflowers this week: Canada thistle, some kind of white aster, viburnum, daylily, St. John’s wort, sumac, wild basil, lesser pyrola, wild parsnip. Honeysuckles berries are ripening. The flower I couldn’t identify last week (because I thought the leaves were simple when they are divided) is white avens. And some corrections: what I thought was wild sunflower was actually goatsbeard, and the phlox is dame’s rocket. Thank you to my co-worker Mary Beth who shares my love for wildlife and knows more about it!
Short run: 3.2 miles, 34:08, HR ?, RPE 5-8, splits 10:20, 11:14, 10:11
Well, the Forerunner is not as accurate as I hoped. The elevation and grade measures are way off at times (losing satellite signal is part of the problem, but also I was reading that due to the nature of GPS, the data can’t be accurately collected fast enough to do well at something like grade). And apparently pace is not necessarily accurate either. Bummer. I still think it’s helpful though. People say that moving the unit to your bicep or shoulder greatly improves the accuracy (because your body isn’t shadowing it from the sky as much). I might try that, although I can visualize falling over trying to look at the screen!
A decent run, certainly nice & fast, but I was focusing too much on the Forerunner to pay enough attention to my body, the world, etc. I’m a little tired–11 miles in three consecutive days, & not getting enough sleep with Jonathan out rehearsing for Drop Dead and coming home late every night. Things will settle down next week, I hope. I wonder how going back to morning runs will affect speed etc.
I wore my new shoes–they are so cool! They’re light green on the inside so they almost look like they glow. These will be my marathon shoes; I have enough miles left in my older pair to do most of my training, so I’ll try to keep these clean & newer looking.
107 days, if I’m counting correctly!
Medium run: 4.1 miles, 50:30, AHR 154, RPE 3-8; splits 10:02, 14:02, 13:24, 10:20.
I LOVE the Forerunner! I am SO GLAD I got it now; it’s going to be incredibly helpful–I had no idea how much. It tracks my pace constantly, a very useful piece of information I haven’t had before, on top of the wonderful distance measurement, and now I see it can do elevation and grade too! Wow.
Already tonight I learned that without much effort, when there’s little grade, I’m doing around 10 minute miles; but on the uphills it’s more like 13 or 14 mn, which is not made up for on downhills (maybe 9 mn there). So it doesn’t all even out, as I thought it did; the fact that every run I do has significant hills is part of why I seem to be so very slow! Which does make me wonder why I didn’t do better in the Chris Thater 5K, which was pretty flat. However, I did have trouble pacing myself that day (started too slow), it was really hot and humid, and I do find it more difficult to run on the flat (psychologically and physically too, although I think ChiRunning principles are really helping with that).
This run (up the “mountain” opposite our house, down to the end of a state game land trail & back) has two very-very-very steep hills (I’m interested in seeing the grade next time). Plus the trail is not mowed yet, so I was running on a narrow trail left by one tire of a truck through waist-high grass, which must have slowed me down too. I left a little late–8:30pm–so it was quite dark by the time I got back. Lovely sunset colors in the sky, and a crescent moon. (which makes me think of my favorite mnemonic:
O moon, how thou deceivest me!
Thou art not crescent when a C
Nor yet decreasing when a D.
Yes, it was crescent.) Lots of dogbane on the trail. I startled a groundhog–he startled me too!–who made quite a commotion getting himself up and running away. He must have been napping right near the trail, which hardly ever gets much traffic, let alone foot traffic.
On the way back up the long, long hill, a minivan pulled over. The driver, a nice woman accompanied by at least one teenage girl, said that “the girls” had thought I was bleeding, so she turned around to see if I was OK! Very sweet of them, but I can’t imagine why they would have thought that. I wasn’t wearing any red, but it was dusk. Unless the Forerunner, which I wore up near my elbow, looked strange? Anyway, they were nice, and I was pleased to see that I wasn’t gasping for breath as I talked to them. I guess it doesn’t say much about my running form for people to think I’m injured!
Short run: 3+ miles. 34:39, AHR 156.
Wow! What a good run. I don’t know whether it was the Cheerios after the long run or what, but that’s a fast time for me and I felt good. PLUS that includes at least a minute taking a couple of photos of the mountain laurel and greeting the boxer and black-and-tan mutt. NRMT wants me to track the “rate of perceived exertion” for each run, with 1 very easy effort, 5 hard effort, and 10 maximal effort; this ranged from 3 to 6, I guess. Splits for the first & last mile were 10:33 and 9:16 (the “mile” in the middle is definitely more like 1.2). Go me! I was at a plateau for a long time and it feels exciting to be making progress. I’m sure I’ll reach another one soon but right now it feels like running down hill–a pleasure!
I left work early and drove to the National Running Center store in Clark Summit. I’ve never been to a “real running store” and that’s the closest one, but it was a little disappointing–I’m not sure what I was expecting, but more than just one little room. I got another pair of shoes, New Balance 856s, which are really spiffy-looking, a pair of nice blue WrightSock double-layer anti-blister socks, and a waist pack. I hoped to be able to carry my camera with me, and it worked nicely for the short run–a little heavy, but it didn’t bounce around. Also got a few different kinds of gels to try when I get into the longer runs, and a pair of hi-tech underpants. AND my Garmin Forerunner 201 (wrist GPS) arrived today. Can’t wait to try it (it had to charge and now is locking onto satellites). I’m going to look like a total dork (although it’s smaller than I thought), but the lure of accurately tracking mileage is hard to resist. Plus, gotta face it, I love gadgets!