Andrew Morton maintains an editor. It’s called Dde. It compiles without issue on Ubuntu if you are interested.
I am a bit of an editor junkie, so I of course grabbed the source as soon as I saw it. From the e/e/ directory, simply typing make will compile Dde in the pwd. Run with ./Dde.
Today officially begins my taper for the Hands on House Half Marathon. Hard to believe it’s less than two weeks away.
After yesterday’s run I am confident that I can finish the distance without walking. I also think that two weeks of steadily decreasing mileage will go a long way toward feeling good for the race.
That brings me to the strategy portion of the training plan. How do I want to run this race? Initially I was thinking that I just wanted to finish. However after putting in the time and then thinking about it, I think I would like to at least push the pace a little. First stop to determining race pace…The McMillan calculator. Using my 5K pace from last Friday, McMillan puts me at 1:52 and change. That, is WAY to fast. There is no way I can do 8:33 for 13.1 miles. Unpossible.
My training runs for the LSD have been at 10:30ish, so it makes sense to think that I might want to shoot for 10:30’s and hope for a 2:18.
However, after talking to Marcus he has convinced me to try to go a bit faster…at least for part of the race.
The course is a little different than most, in that, it starts off with 4-5 ‘rolling hill’ miles, then goes into a few miles with hills (two of which are particularly difficult) then back 4ish or so miles. That gives me at least 8 miles of fairly regular old running road. In those miles, I don’t think it’s out of the question to average 10 minute miles. Add to that, race day adrenalin and natural tendency to push a little harder for the race, and I *might* even see some 9:45-9:50’s.
Here is the plan:
first 2 Miles: 10 m/m
next 2-3 Miles: 9:45 m/m
Middle Miles with hills: 10:30 - 11:00 m/m
Last 4-5 Miles: 9:45 m/m (or just hang on if the wheels fly off).
Lots of rest, plenty of fluids and no more restricting calories…I should be fine…*gulp*
This morning was my last long run before the half in two weeks. 12 miles of pain. I was still really sore from the race pace workout on Friday and then helping a friend move on Saturday. I was in pain from step one today. Brutalized is the only way to describe how I felt when I stopped.
I decided to try a cold bath when I finished in an attempt to be able to ever use my lower body again. All I can say is, um…that’s pretty horrible feeling as well. I lasted about 5 minutes in the cold water.
The watch said 12 miles, but when I uploaded it to Motionbased it came up as 11.99. So that’s how it goes in the books.
1 Mile splits: 10:32, 10:30, 10:28, 10:23, 10:16, 10:19, 10:28, 10:40, 10:35, 10:48, 11:06, 10:51
I think the pain is evident in that 11:06. That was wicked bad.
Some stats:
Distance: 11:99 mi
Time: 2:07:02 (pace: 10:33)
Average Heart Rate: 148 bpm
Calories Burned: 1885
When talking to John the other day, I was lamenting that haven’t run a 5K in a while and wouldn’t be running one for some time because of my half marathon training. Then I decided, I could actually swap one of my 5 milers with a fast 5K. I set out to do that today.
I completed the 3.1 miles in 24:14. That’s 4:34 faster than my current PR. I am pretty elated at the time.
1 mile splits: 7:45, 7:44, 7:54
Some stats:
Distance: 3.12 mi
Time: 24:14 (pace: 7:46)
Average Heart Rate: 171
Calories Burned: 479
At work we are participating in the Walking Works program. To that end we have been outfitted with pedometer. I have learned two things. When I am not running, I don’t walk as much as I thought, and it’s not that hard to get in 10K steps if you just try a little…and have ADHD.
Just wanted to document my run tonight. I worked from home today so I slipped out the door here at the house right after 5 and took off on a 5 miler.
I need to lower my weight in the Garmin again I think. IIRC I have it set for 195, and as of this morning and for a few days now I am at 188. 7 lbs makes a pretty good difference I would guess for calorie calculations. Though I went to the local LUG meeting tonight and had 2 slices of Papa Johns pizza…so maybe I better wait to see the scale in the morning. :)
1 Mile splits: 9:02, 8:43, 9:09, 9:25, 9:28
Decent times even if they aren’t very even. I had a rough go of the 4th mile…and it looks like I didn’t recover it at all on that last mile. I think I’d like to do a 5K to see where my current fitness is for that distance. I would have broken my current PR on that run so that gives me hope. I am wondering if I could possibly do 8:45’s for it. That would give me 27:11 for the 5K. That would be pretty good for me.
Some stats:
Distance: 5.02 mi
Time: 45:49 (pace: 9:07)
Average Heart Rate: 167 bpm
Calories Burned: 768
Over lunch Marcus and I drove the Hands on House Half Marathon course to check out some of the hills. And, well, *gulp* there are some will breakers out there. Going to be interesting.
I ran 11 miles this morning as I march on toward HoH Half Marathon. It wasn’t bad at all. It hurt, don’t get me wrong. By mile 7 my knee was aching my groin was tight and both ankles were unhappy. But it was training pain, not injury pain so I kept trucking. I actually finished the Conawago trail, and ran about half a mile on the Lebanon portion of the trail. After that it was time to turn around and head back.
I had attempted to use a fuel belt this time out. About 300 steps into the run I knew there was no way I could tolerate that belt for 2 hours. I ran the whole run without anything to drink. Overall I didn’t really care, I never run with a drink so it was nothing new. On the other hand, when I start marathon training I am going to have to have some solution to this problem.
1 mile splits: 10:44, 10:47, 10:13, 10:15, 10:12, 10:21, 10:20, 10:24, 10:14, 10:11, 9:41
As you can see, I started out conservative. I wanted to make sure I had plenty left at the end. I didn’t want to get 8 miles in and find out I wasn’t going to make it. And as the last split indicates I had plenty left at the end. Except for my legs being sore, I really felt fine. Oh yeah, I almost forgot, I forgot my chest strap so I didn’t get any heart rate data.
Some stats:
Distance: 11.07 mi
Time: 1:53:30 (pace: 10:15)
Calories Burned: 1718
It took all the will power I could gather to not go running today. Yesterday was a rest day, and I did no exercise at all. I did wear a pedometer from about 6:30 am to 6:30 pm and logged 5700 steps in that time. But those steps were just a normal work day.
I kept reminding myself this morning that I have an 11 miler tomorrow and going out today, even for a short run might be a mistake.
I decided instead to go over to Kings Gap State Park to see if I could get a decent hike in, and scout out some trails to run. It worked out pretty well. I got a hike in for cross training, and a date with a trail when it cools off a little more. Plus, I wore my Garmin, so I got some data from the deal too.
Looking forward to that run tomorrow. Should be very challenging.
Some Stats:
Distance: 4.87 mi
Time: 1:17:08 (pace: 15:48 m/m)
Average Heart Rate: 107 bpm
Calories Burned: 493
Since it’s September I was hoping to get back to running over lunch at work. It’s been too hot for the last couple of months. Today was probably still a little too hot for comfort…but if you want to be comfortable you should probably find another hobby.
I am making my way ever onward toward the Hands On House Half Marathon. To that end, I hit up a 5 miler over lunch today.
1 mile splits: 9:51, 9:16, 9:43, 9:54, 9:44
Not bad on the splits, but I was, as evidenced by the first mile, hoping to go slower. After I get going though, I sometimes can’t help myself and I decide to go a little faster. Amusingly, 4 weeks ago 5 miles WAS my long run. Now I have run it twice in the last 3 days, as well as mixing in a walk last night. I would have posted Tuesdays run, but I messed up the Garmin stats and had to toss it (the unit turned back on in my bag and it ended up logging a car ride).
Some Stats:
Distance: 5 mi
Time: 48:29 (pace: 9:42)
Average Heart Rate: 158 bpm
Calories Burned: 770