Tag Archives: “80/20”

it’s just running, isn’t it?

It’s here, 2016! In terms of running, 2015 finished up with some promise, less pain and momentum to take into the new year.

My total running distance was 1256 km’s spread out over 146 runs and 135 hours. All those numbers were down from 2014, but that year was injury free, unlike the year just past. I feel I’ve recovered significantly and am looking at trying to put together a plan of action for this year.

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before the snow

I see myself just getting my fitness level back up, putting some mileage and, staying injury free and possibly an easy run in a half in the spring with thoughts of a fall marathon.

I have started to use a new tracking program, SportTracks to log my data. It imports the stats from Garmin Connect but shows much more detailed analysis than GC does. I did pay a fee for this program, whereas GC is free but I was looking to get a bit more detail from my run stats. Whether I can learn from it is another thing!

I am currently trying to calculate my lactate threshold heart rate. This is the upper limit of the moderate intensity range (1), or about 85% of your maximum HR.Today I did a 30 minute treadmill run that shows my LTHR is 157 bpm. I will probably do the test again next week just to confirm the numbers. From this result I will then formulate my pace zones for training. That will be another treadmill test but I’ll wait a day or two to recover from today’s LTHR test. I have lots of data and formulas to work with and to be quite honest, it can be very confusing. The hardest part is trying to figure out whose plan suits you best based on your goals and determining at what level you are at. At my age I may be overthinking a lot of this, especially since my real marathon goal is to break 4 hours! Certainly not world class it it is my goal.

 

(1) Matt Fitzgerald, 80/20 Running, 2014

St Albert Road Race, formerly the 10 Miler..

I took the opportunity to take what should have been a Long Run with Speed Play training run into a 10 mile (16km) race today. My thinking was to try and push the pace to see how my training is paying off. I had no expectations, I had never ran this race before and I would just see how things went. In my mind, a 1:30 or so time would have been nice.

This was the 31st running of the event and with such a beautiful morning ahead of us, me and 238 others lined up for the 10 mile run. I was surprised by the course. It had some nice hills (there is such a thing) that were not too steep. They were easy to get up, it was nice to pick off a couple runners on each one but coming down the hills was much better. I used my ample gravitational force to propel myself down and the gradual slope of the hills took little toll on my legs and knees.

I went waterless and took no gels on this run. I would not have taken anything with me if I had done my scheduled training run. I did consume a gel about fifteen minutes before that start of the race, something I had never done before. It was just a test to see how it would affect the start of the race as well as my stomach and I don’t think it did any harm.

The long run with speed play training session I was supposed to do consists of several sprints taking me into my HR zone 3 during a 20km run. I chose to do the Road Race at a faster pace and try and maintain that pace throughout. In the end, my average pace was 5:08. I was surprised, and encouraged by this as it is not a pace that I am accustomed to maintaining for a lengthy time. That pace if I could sustain it, projects to 3:36:36 marathon time, well below my best time of 4:01. But, I’m also realistic and understand that a 16km race is far from a 42.2km race.

At the end of the day, I finished with a 1:22:13 chip time, 111th out of 239 runners, 68th out of 108 men and 19 out of 36 in my age group (M50-59). I’m happy with this result.

Here’s the data…

https://connect.garmin.com/modern/activity/751229552

Thanks to Joel Maley, the Race Director, STARRT and all of the volunteers who looked after the runners and made this a great event!

All in all, I am pleased with the way training has been going. My weight is coming down and with my average pace of this race, I’m encouraged that the 80/20 training plan is working for me.

out for a run and some future running plans…

This is where my running route took me;

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running again with new focus…

Since I ran the Edge to Edge Marathon in early June, I have not really been out pounding the pavement too much. My distance has been low and I’ve only been getting out once or twice a week.

Finally about two weeks ago I decided I had better get going again. There is a local half marathon coming up near the end of October that I would like to run in before the year ends so I have been starting to put some mileage on.

Part of my encouragement to get back at it again was reading “Keep on Running; The Highs and Lows of a Marathon Addict” by Phil Hewitt. His is a story of multiple marathons, how he became addicted to the run and his adventures at the many marathons he has chosen to run. It’s a good read but after a while each chapter seems the same, just a different location and you can skim through the story to quickly see how Phil made out in his chosen marathon location.

I have also been reading some of Matt Fitzgerald’s books on running,  “The New Rules of Marathon and Half-Marathon Nutrition”, “Racing Weight” and currently “80/20 Running”.  I’m no speedster nor am I anywhere near a serious runner but I do have some goals and I like the way Fitzgerald lays out his plans.  I have lost a bit of weight following some guidelines taken from “Racing Weight” and I am liking what I am reading in “80/20”. It is this book and plan that I hope will guide me to run the two halfs with an increase in performance. I have run a total of two half marathons and both have been sub 2 hour times, around 1:53, 1:55. I’d like to see if I could do something around 1:45 to show that the “80/20” system works and give me something to build upon. Using the “80/20” book as a plan for the 1/2, I am going to pick things up in week 11 of the prescribed training program.

The training actually started today and of course the first run was a recovery run…slow, agonizingly slow, so slow people in walkers were passing by me! I feel that if I were to run any slower I’d tip over. My goal is to use the remaining weeks to train using this system and see how my finishing time plays out. If it’s good, I’ll focus on using the “80/20” system for next seasons races. I’m quite familiar with the course we will run so that is no problem, the only concern is if Mother Nature chooses to drop snow on us before the race date. having already had a big dump of snow the first weekend of September, I’m not encouraged Mother Nature will play nice.