Man, elevation is a pain in the ass. I tried to run at my regular pace today and I felt like I was working twice as hard just to maintain my normal effort.
I felt good for the first couple miles but then when I started to go under 7min/mi the effects of the elevation kicked in. I was done by mile 6 so I got some water, slowed it back down to a maintainable pace and finished the run. I have a feeling there will be no more sub 7’s for the rest of this week.
First, no one ventured a guess as to where I am right now…even though I gave y’all a pretty big hint…
I’m not just going to come out and say it though because…
But pretty much I’ve been running all over the base where some of the scenes from the movie were filmed and where the actual TOP GUN school is located.
Anyway the actual base is pretty small which makes running somewhat challenging.
On Saturday coach had me scheduled for a 12 mile run. It was my first run here so it was the perfect day to explore the base. As it turned out it didn’t take long to explore the base. There is a short running path on the base but that’s only four miles long (2 miles each way) not exactly ideal for a 12 mile run. I ended up running that trail twice because there just isn’t enough real estate on this base.
My pace was slower than normal partially because I didn’t really know where I was going and partially because I’m at a much higher elevation than I normally am. Back home I’m at around 200 feet above sea level. Here I’m just under 4000 feet above sea level. I’m going to need a few days to get acclimated.
Today was a recovery day from yesterday’s long run. I didn’t really feel like I needed to recover from yesterday’s run because I didn’t exactly push the pace but at the same time coach has some pretty intense workouts planned for me this week so I stuck to his plan. Two fifteen minutes runs at a relaxed pace with a 15 minute break for stretching.
First 15 minutes
Second 15 minutes
For my runs in the remaining time I have left here I may have to try and venture off base but I’m pretty skeptical about that because there really isn’t anything around here and the roads aren’t exactly runner friendly. I have a feeling I’m going to spend a lot of time on that 4 mile running path and I’m going to get VERY bored running here.
This has been a Weekend Running Update. Thanks for sticking around.
It’s track run Wednesday! (That’s a thing, right?)
For today’s run coach scheduled a 20 minute warm up, 4x100 meter strides, 8x600 meter repeats at 5K pace with a 200 meter jogging rest, then a 1.5 mile run home.
When I set out on the warm up I immediately had concerns for this run. I don’t know if it was the pounding of 8 miles on the treadmill yesterday or if my muscles are still recovering from Friday’s Yosemite hill run but every muscle in my legs felt tired. Thankfully by the time I finished the first mile the muscles started to loosen up and by the time I finished the warm up run I was starting to feel warmed up. (It’s amazing how that works, haha!)
Next came the strides. Once again the concern returned. As soon as I started picking up the speed I felt the fatigue in my legs again. And with only 400 meters worth of strides before the real workout began I didn’t exactly feel confident going into it.
The main workout was next. Eight 600 meter repeats at 5K pace. That translated to about 80 seconds per quarter mile and 2 minutes per 600 meter sprint. I definitely tried my best but I came up a little slower than I wanted.
(Odd laps are the 600m repeats and even laps are 200m jogging rest)
I definitely struggled on this run both physically and mentally. Physically my legs felt trashed. My quads felt unresponsive and I felt slow. Mentally I struggled with seeing my times slower than I wanted and then feeling the fatigue in my legs and having to convince myself mentally to push through the disappointment and my muscles and my brain screaming at me to just give up. Sitting down here now and writing about it I’m definitely happy that I pushed through and finished the workout. Looking at my pace times I’m actually happier than I was on the track. Pretty much anything under a 5:45 pace (The time of my July 4th 5K and my PR) meets my coach’s requirement for today’s workout. Turns out I did a lot better than I thought.
Finally I had a short cool down run home to end the workout.
I’m definitely going to be sore tomorrow but an early morning 7 mile run should help loosen me up for the day. And now I’m off to bed so I actually wake up for tomorrow’s run.
Total mileage for today: 8.39 miles
TFW the cable company tells you they will have someone at the house between 11am and 1pm only to have the cable guy call at 12:45 to say he’s at least an hour away.
No that’s ok guy. I didn’t have to be at work today doing MY job. I WANTED to sit around and wait for you to be late.
I find that for that much distance on a treadmill you really have to have a good movie to watch. Then it’s kind of ok.
When I was out to sea on the aircraft carrier all I had to run on was the treadmill. One time I watched the entire Iron Man movie while running on a treadmill. There was a TV mounted to the wall right in front of my treadmill. Today was nothing like that though, all I had in front of me was a giant floor to ceiling mirror and I essentially stared at myself running for an hour. As much fun as I have looking at myself in mirrors, this was just too much.
I need to start going to be A LOT earlier than I normally do if I plan on running in the morning before work. Going to bed at midnight and then trying to wake up to my alarm at 5am isn’t working out for me. This morning is a perfect example. I went to bed at 12:30 in the morning and when 5 am came around I nearly threw my phone across the room in an attempt to shut it off. So I missed my run prior to Navy PT this morning and because I had dinner plans this evening I had to fit it in between getting off work and dinner. There was one problem with that though, it was 100˚F out at that time. I decided that for safety reasons it was in my best interest to run on the treadmill.
I HATE THE TREADMILL!!! Even though all the miles and the times are the same as an outside run it just seems so much slower and harder on the treadmill. Never again…It’s time for 10pm bed times and early morning runs so that I don’t ever have to go through that again.
That last .21 was for a cool down
Another easy run tonight. Almost entirely uneventful, except that I had to stop halfway through the run thanks to my never ending struggle with runner’s trots.
So the first half of my run looks like this.
And the second half of the run (on an empty stomach) looks like this.
(I would have kept it as a single run but my watch lost the GPS signal during my break)
Almost a full minute faster and I still wasn’t pushing the pace hard. I’m saving that for tomorrow morning…assuming I manage to wake up in time.
HI! Thanks for stopping by! How are you?
To answer your questions, I use the Nike GPS Sportswatch to track my runs. That syncs to my Nike+ account and occasionally I use the Nike+ Running app on my phone. I definitely don’t get up at 4 unless I have to. I am the farthest thing from a morning person. I try to get up at 5 from time to time so I can do some of my runs in the morning but I fail at that more often than not mainly because I’m always up until midnight.
As for advice for a beginner runner, I can say that there are three things I can say off the top of my head. 1. Be patient. Endurance takes time to build up and you can’t rush the progress otherwise you risk injury. 2. Set goals. Whether it’s to run a 5K under a certain time or to slowly build up to running a marathon, set a goal and then find a program that will get you there. There are plenty of programs out there and plenty of people on here that can give you great advice. 3. Have Fun. Running is fun! There are times when it’s the last thing you want to do and you’d much rather take a nap than strap on your running shoes but once you get out there those endorphins kick in and all those thoughts of dreading the run disappear. I have almost never regretted going for a run.
I hope I have helped you out a little bit and I’m always here to answer more questions if you need it. I hardly ever get questions so thank you for writing.
Oh! one more piece of advice while I”m thinking of it, HYDRATE!!! Always hydrate. It makes running so much easier.
Even though this was a planned run, it was a test for me to see how my body would handle running again after being so sore yesterday.
Overall I felt fine. My legs were great but my back was still a little tight. It actually feels like someone punched me in the right kidney. It felt better after my mid-run stretch session. It was much worse yesterday though so I’m hoping another night of rest will have me feeling 100% better tomorrow.
Two Run Total: 3.34
Average Pace: 9:09/mi