Endurance Running, RV Travels

Running – Base Training Week 10, Day 1

19 January 2015

Today really was hot and had a bright blue sky; the forecast high temperature is 73°F. There is, also, a slight (very slight) breeze blowing along the ridge of the Summit Drive hill, though.

Yesterday was a recovery day–even though I had given a little thought to completing Saturday’s aborted Long Run (but, that thinking occurred Saturday and disappeared on Sunday morning! I may have benefited from a recovery walk, yesterday; but, that did not happen…I did nothing but relax/recover. However, I did decide to continue with my current Base Build program and force myself to actually run the rest of the scheduled runs at my current, calculated, easy pace.

Endurance Running – Week 10 of 13 Weeks, Day 1 of 4 Days

Surprisingly, my legs felt fairly fresh at the beginning of today’s WU and I felt very good and optimistic. During the first six minutes of today’s WU, I could tell Continue reading Running – Base Training Week 10, Day 1 →

Endurance Running, RV Travels

Running – Base Training Week 9, Day 3 (Run Terminated)

17 January 2015

Today was down right hot; it was 68°F, when I left home for today’s training session. The forecast high temperature for today was 70°F. Early this morning, I was hesitant to run today…after all, today’s scheduled Long Run is 16 miles, plus a one mile WU; I felt okay (except for a headache); but, with the issues of this Training Week 9 and Training Week 8, I wasn’t sure how the additional mileage would affect me. I shrugged off those nagging thoughts to began today’s Long Run; and, after a one mile WU, I approached the steep grade on Summit Drive.

Looking up Steep Grade of Summit Drive - Near Beginning of Grade
Looking up Steep Grade of Summit Drive – Near Beginning of Grade
Looking up Steep Grade of Summit Drive - About 0.10 Mile from Beginning of Grade
Looking up Steep Grade of Summit Drive – About 0.10 Mile from Beginning of Grade
Looking up Steep Grade of Summit Drive - Near 1/3 Point
Looking up Steep Grade of Summit Drive – Near 1/3 Point

Continue reading Running – Base Training Week 9, Day 3 (Run Terminated) →

Endurance Running

Running – Base Training Week 9, Day 2

15 January 2015

Today was warmer than any day for the past week and was mostly sunny; today’s high temperature was 59°F. I started today’s run with a 1 mile WU, as usual; however, during the first mile of the training run, which includes a steep hill (grade) on Summit Drive, my legs began to feel slightly more tired and sluggish than they did last Tuesday (13 Jan 2015)–which was a surprise to me, since they felt so fresh during that run (after two days of recovery).

Endurance Running – Week 9 of 13 Weeks, Day 2 of 4 Days

After the run, my analysis of the running data indicates that my average HR (heart rate) was slightly higher than I would expect based upon my average pace from more than two weeks ago, when I started showing signs of training issues. That fact may be meaningful, or not; but, it could also indicate over-training or inadequate recovery time due to age. What changed from Training Week 7 and this week, Training Week 9?

I’ll wait to see whether any other issues materialize this week, or next, before I try to discover whether there is some pattern emerging or I’m just being paranoid.

Happy Running!!!

 

Endurance Running, RV Travels

Running – Base Training Week 9, Day 1

13 January 2015

Today was cool and overcast; the forecast high temperature for today was 45°F, but it was only 41°F when I left home to go run. After a few minutes, I was not feeling the cool air at all and was enjoying the run. A couple of days rest made a real difference in the freshness of my legs.

Even from the beginning of today’s session, the only things on which I was focused were my running cadence and enjoying the run…except the Hilltop Ridge steep grade, I wasn’t enjoying the hill!

Looking up Hilltop Ridge Steep Grade - Near 1/3 Point
Looking up Hilltop Ridge Steep Grade – Near 1/3 Point
Looking up Hilltop Ridge Steep Grade - Near 1/2 Point
Looking up Hilltop Ridge Steep Grade – Near 1/2 Point
Looking up Hilltop Ridge Steep Grade - Near 2/3 Point
Looking up Hilltop Ridge Steep Grade – Near 2/3 Point
Looking up Hilltop Ridge Steep Grade - Near 3/4 Point
Looking up Hilltop Ridge Steep Grade – Near 3/4 Point [That’s not smoke or mist; it’s a temporarily fogged lens from my holding the camera]
Deer watching Runner - About Mile 2.5
Deer watching Runner – About Mile 1.5 (Training Run)

Endurance Running – Week 9 of 13 Weeks, Day 1 of 4 Days

The run was going well through Mile 2 of the training run (Mile 3, including the 1 mi WU); but, soon afterward, my right calf Continue reading Running – Base Training Week 9, Day 1 →

RV Travels

A Day for RV Chores – Canyon Lake, TX

12 January 2015

Today, the weather is mild and overcast; the temperature, at 17:00, is 45°F. The forecast high temperature was supposed to be 51°F, but I never saw the thermometer register more than ~47°F. The wind was blowing about 10-15 mph (estimated), which makes it feel cooler than it is.

After a long night’s sleep, I got up feeling okay, but lethargic and sore. Sore, because I started doing some new exercises this past weekend and, now, I’m experiencing DOMS (delayed onset muscle soreness). In particular, my glutes and hamstrings are the most sore; but, my deltoids, traps (trapezius), and lats (latissimus dorsi)–those muscles are the shoulders and upper back–are slightly sore, too.

So, my first, scheduled running session of this week will not occur; instead, I have focused on getting a couple of maintenance items completed.

STARTING THE VOLVO

We arrived at the Summit Vacation and RV Resort on 15 November 2014. We had to wait a couple of days for our site to become available; so, on 17 November 2014, we parked our Mobile Suites 5ver (5th wheel trailer, aka, home) and our Volvo (tow vehicle, aka, toter). Since that date, eight full weeks have passed and I had not started our Volvo; today (12 Jan 2015) I was, therefore, a little apprehensive that, if our Volvo has some “phantom” leakage currents which would drain the starting batteries, it wouldn’t start today.

I used the remote to unlock the Volvo‘s driver door and was rewarded that it did unlock; I inserted the key into the ignition switch, waited for the diagnostics to complete, and turned the key. I was really relieved to hear the starter motor engage and the Volvo D12 came to life without hesitation! YAY!!! So, I set the engine idle (to prevent idle shutdown), gathered some tools from the driver-side storage compartment, and headed to my next chore. I let the Volvo run, idling, for about 45-60 minutes to partially recharge the batteries. This item is complete!

LOW WATER FLOW

Last weekend, I had removed the inexpensive pressure reducer (which screws right onto the faucet and into the water hose) that we have used for the past year–I had suspected that the pressure reducer was reducing the water flow (as well as the pressure) to our Mobile Suites. Even though the Mobile Suites‘ water system is rated for 100-120 psi, this campground’s water pressure is usually 70-90 psi, which means that the applied pressure is very close to the maximum rating; I accepted that as a reasonable risk for an anticipated short period of time.

Part 1

But, this past week on Monday (05 Jan 2015), Janet and I had noticed–independently (two different times)–water accumulating on the floor of the water closet. Initially, at least for the first time for each of us, we had just used a towel to absorb the water; but, it happened again the next day. The amount of water wasn’t great so that I knew that, if we had a pipe leak, it was a small leak that I could deal with later (when I is warmer). During the week, we had determined that the water leaked only when we operated the flush valve resulting in a severe water hammer.

So. I purchased a larger, more expensive, pressure reducer with a  means to adjust the pressure (preset at the factory for 50 psi) and two screw-in fittings (one male-male, one female-male). Of course, the new pressure reducer is for a building and has screw-in pipe threads for 3/4 inch pipes–that’s where the two screw-in fittings are needed: the fittings, both, screw into the pressure reducer housing and a water hose screws onto (or into) the other side of each fitting. I applied some Teflon® tape to the threads of each fitting and screwed it into the pressure regulator. Part 1 of this item, complete!

Part 2

I had not been successful in locating a short water hose (~36 inches) to connect the campground’s water faucet to our new pressure regulator; so, I had to make one. I have an extra 5/8 inch diameter, 50 feet length water hose; and, I cut off the desired length and installed a new hose coupling (repair kit) on each of the cut ends–one on the 50 ft hose that I had, now shortened, and one on my new short hose. The hardware salesman at the hardware store from which I purchased the hose couplings gave me a tip for installing the hose couplings: In a pot of boiling water, dip the end of the hose in the water for about 15-30 seconds, wet the insertion tip of the coupling into water, and insert the coupling tip into the hot hose; when the hose cools, it will shrink and conform to the shape of the coupling’s insertion tip.

I screwed the new short hose onto the new pressure regulator. Part 2 of this item, complete!

Part 3

I took the new pressure regulator and short hose to the campground’s water faucet serving our Mobile Suites. I turned off the campground water to our Mobile Suites and went back inside to open a faucet to reduce the water system’s pressure. I returned outside to the Mobile Suites‘ water connection compartment to disconnect the heat tape that we use to keep the water line from freezing. At the campground’s water faucet, I unwrapped the heat tape that I had wrapped around it and disconnected the Mobile Suites‘ water hose. I connected the new short hose to the campground’s faucet, then, connected the Mobile Suites‘ water hose to the pressure regulator, and verified the connections were tight. I wrapped the heat tape around the pressure regulator, the short hose, and the campground’s faucet; then, I plugged in the heat tape at the Mobile Suites‘ water connection box. Finally, I turned on the campground water–No leaks! Part 3 of this item and the entire item is complete!!!

We will be keeping our eyes peeled for water accumulation on the water closet floor; but, really, I don’t expect to find any.

End of another hard day of retirement.

 Safe Travels!!!

Endurance Running

Running – Base Training Week 8, Day 4

10 January 2015

This morning was cool and rainy with hardly any breeze at all; icicles (they were small) hung from the overhead utility lines. Today’s high temperature was 38°F and, by 14:00 (2 PM), the temperature had already dropped to 37°F, but the rain had stopped. Clouds hung fairly low–I estimated they were only about 200-250 feet above the elevation of the RV campground where we are currently living–and, my estimate was confirmed before I arrived at the top of the steep hill. I was running in a mist and the temperature was definitely lower at the top of the hill.

Endurance Running – Week 8 of 13 Weeks, Day 4 of 4 Days

While running today, I made a decision to run all of today’s training miles within the one neighborhood community along the ridge line of the one steep hill–I was being wimpy and didn’t want to have to try to run up the second steep hill, as I had done for last week’s Long Run. The good news is that I wasn’t tired; but, my legs certainly weren’t as fresh as last week’s Long Run. However, toward the end of today’s training session, my legs–and most other muscles in my body–were complaining; i.e., they, all, were tired and I was exhausted.

After I got home and went inside, my legs began to ache; so, I lay on the floor with my feet elevated–one minute per mile of running. After lying there for ~16 minutes, the aching had subsided; but, when I started to get up, my hip adductor muscles (thigh muscles of both legs, which stabilize the hips and pull the legs toward the midline) started to cramp. I managed to stand up and stretch, which relaxed my adductors. I walked to the refrigerator and poured a glass of kefir (actually, a kefir smoothie) [to supply carbohydrates and protein to my system] and dug into a container of Fage non-fat, plain, Greek yogurt [to supply more protein and some carbs]. About 30 min later, I felt recovered enough to wash my Garmin FR620 and associated HRM/chest strap and go take a bath.

One unusual incident did happen during my training session today:

Somewhere between Mile 13.5 and Mile 13.6, a beautiful malamute bitch (female dog) came bolting toward me; she circled me and began jumping–it was obvious that she was friendly and just wanted to play; so, I put my hand down at my side and she came up sniffed my gloved hand and started licking it before bolting down the road ahead of me. I’ve been running through that particular neighborhood community for nearly two months and this is only the second time anyone’s dog has run loose…at least, when I’ve been on the roadways.

She was really well cared for and had a lavender collar; so, I thought she must live very close to where I was currently running and that she would return home…but NO, she ran along with me (mostly about 100 yards [~100 meters] ahead) veering into neighbors’ yards, into the brush, and into the woods; but, each time, she would always run back to see where I was running and would run past me, then take up her typical “point” position ahead of me. She seemed to be enjoying the sport of running with someone that was not so fast that she couldn’t take side trips to investigate the neighborhood.

As I was running down the steep hill (~Mile 14.4), a young couple in a pickup truck were heading up the hill and spotted the dog–at that time, she was about 100 ft (~30.5 m) ahead of me. I successfully attracted their attention and saw that they were stopping; so, I, too, stopped. I explained that the dog had been running with me for about a mile and wouldn’t go home–by that time the dog had moved about 100 yds ahead of me and waited. The young man wasn’t too interested in chasing the dog and I was too tired to run any faster than I was, which certainly wasn’t fast enough to catch her. However, before the couple departed, the young man did say that he would post a notice on the community website.

To shorten this already long story, the dog followed me back to my home, but stayed a couple of hundred feet from me–she just wanted to keep running; but, I was too fatigued to do anything but go inside to rest. I did look though the windows for her and would have gone out to try to hold her for authorities, but could not see where she had gone…hopefully, she has found her way to her home. [I know that, if she were my dog that had gone missing, I would be grieved for the loss, even if the loss were temporary.]

Happy Running!!!

Endurance Running

Running – Base Training Week 8, Day 4

10 January 2015

This morning was cool and rainy with hardly any breeze at all; icicles (they were small) hung from the overhead utility lines. Today’s high temperature was 38°F and, by 14:00 (2 PM), the temperature had already dropped to 37°F, but the rain had stopped. Clouds hung fairly low–I estimated they were only about 200-250 feet above the elevation of the RV campground where we are currently living–and, my estimate was confirmed before I arrived at the top of the steep hill. I was running in a mist and the temperature was definitely lower at the top of the hill.

Endurance Running – Week 8 of 13 Weeks, Day 4 of 4 Days

While running today, I made a decision to run all of today’s training miles within the one neighborhood community along the ridge line of the one steep hill–I was being wimpy and didn’t want to have to try to run up the second steep hill, as I had done for last week’s Long Run. The good news is that I wasn’t tired; but, my legs certainly weren’t as fresh as last week’s Long Run. However, toward the end of today’s training session, my legs–and most other muscles in my body–were complaining; i.e., they, all, were tired and I was exhausted.

After I got home and went inside, my legs began to ache; so, I lay on the floor with my feet elevated–one minute per mile of running. After lying there for ~16 minutes, the aching had subsided; but, when I started to get up, my hip adductor muscles (thigh muscles of both legs, which stabilize the hips and pull the legs toward the midline) started to cramp. I managed to stand up and stretch, which relaxed my adductors. I walked to the refrigerator and poured a glass of kefir (actually, a kefir smoothie) [to supply carbohydrates and protein to my system] and dug into a container of Fage non-fat, plain, Greek yogurt [to supply more protein and some carbs]. About 30 min later, I felt recovered enough to wash my Garmin FR620 and associated HRM/chest strap and go take a bath.

One unusual incident did happen during my training session today:

Somewhere between Mile 13.5 and Mile 13.6, a beautiful malamute bitch (female dog) came bolting toward me; she circled me and began jumping–it was obvious that she was friendly and just wanted to play; so, I put my hand down at my side and she came up sniffed my gloved hand and started licking it before bolting down the road ahead of me. I’ve been running through that particular neighborhood community for nearly two months and this is only the second time anyone’s dog has run loose…at least, when I’ve been on the roadways.

She was really well cared for and had a lavender collar; so, I thought she must live very close to where I was currently running and that she would return home…but NO, she ran along with me (mostly about 100 yards [~100 meters] ahead) veering into neighbors’ yards, into the brush, and into the woods; but, each time, she would always run back to see where I was running and would run past me, then take up her typical “point” position ahead of me. She seemed to be enjoying the sport of running with someone that was not so fast that she couldn’t take side trips to investigate the neighborhood.

As I was running down the steep hill (~Mile 14.4), a young couple in a pickup truck were heading up the hill and spotted the dog–at that time, she was about 100 ft (~30.5 m) ahead of me. I successfully attracted their attention and saw that they were stopping; so, I, too, stopped. I explained that the dog had been running with me for about a mile and wouldn’t go home–by that time the dog had moved about 100 yds ahead of me and waited. The young man wasn’t too interested in chasing the dog and I was too tired to run any faster than I was, which certainly wasn’t fast enough to catch her. However, before the couple departed, the young man did say that he would post a notice on the community website.

To shorten this already long story, the dog followed me back to my home, but stayed a couple of hundred feet from me–she just wanted to keep running; but, I was too fatigued to do anything but go inside to rest. I did look though the windows for her and would have gone out to try to hold her for authorities, but could not see where she had gone…hopefully, she has found her way to her home. [I know that, if she were my dog that had gone missing, I would be grieved for the loss, even if the loss were temporary.]

Happy Running!!!

Endurance Running, RV Travels

Running – Base Training Week 8, Day 3

08 January 2015

Today was mostly overcast with few (very few) openings of blue sky and cool (high temperature: 38°F). I finally convinced myself that it wasn’t getting any warmer when the temperature dropped to 37°F; so, I changed into my running clothes and bolted out the door. [Okay, truth in advertising, I exited through the door, same as usual; I didn’t bolt! <a little poetic license> ]

Endurance Running – Week 8 of 13 Weeks, Day 3 of 4 Days

I was so jubilant that, from the very beginning of the WU, my legs were not tired today (no, my whole body). Also, it was obvious that, during my WU, my pace was much quicker than the two runs earlier this week and easier to maintain. The steep hill at the first training mile was not any easier and my pace was on par with a slow walk.

After the second or third training mile, I believe that I had overcome the effects of the steep hill and I began to enjoy the run. However, I noticed, about that time, that my HR (heart rate) seemed higher than I wanted; and, the Garmin FR620 confirmed it. So, I slowed my pace but had to continue focusing upon slowing my pace. I have to confess that slowing my pace is easier when going up hill, even slight grades. <big grin>

My next scheduled run is supposed to be a 14-miler, Long Run, on Saturday (10 Jan 2015); however, the whole area of the Texas Hill Country is forecast to receive freezing rain and below freezing temperatures (<32°F, 0°C). I’ve never had the pleasure (?) of running in such temperatures, NOR in freezing rain and icy roadways; so, we’ll have to see whether I get out the door to run on Saturday for my last run this week–it may be that my last run this week actually will be run on the first day of next week. Each week’s Long Run is the most important run; i.e., any other training day’s run can be omitted without loss of fitness/endurance, but, the Long Run is too important to omit–that’s my understanding of my base building training.

Happy Running!!!

Endurance Running, RV Travels

Running – Base Training Week 8, Day 2

06 January 2015

The weather, this morning, was cool but, as noon approached, was warming. There may have been a cloud in the bright blue sky, but I don’t recall seeing one. When I left home (currently, located in the Texas Hill Country) for today’s mid-week run, the temperature had already risen to 58°F, and there was no breeze.

Endurance Running – Week 8 of 13 Weeks, Day 2 of 4 Days

Right after I started the WU (warm up) for today’s training session, I realized that my legs (and hips) were still tired; but, by that time, I was already down the road and thought that, after the WU, my muscles might settle into an easy running pace and, hopefully, a reduced running effort–it didn’t work out that way, though. The silver lining is that my muscles are not sore.

During the entire run today, I had to concentrate on keeping my cadence at 180 spm or higher. I wasn’t able to just enjoy running today; the run required mental and physical effort. But, tomorrow is a rest day—Janet and I are meeting RV friends in Fredericksburg, TX, to be tourists and do touristy things–and I’m planning for Thursday’s (08 Jan 2015) running session (4 mi) to be run at a true easy pace (~11:00/mi, if I can force myself to run that slow)–I may, even, walk the steep hill, just to keep the overall effort lower.

Happy Running!!!

Endurance Running, RV Travels

Running – Base Training Week 8, Day 1

05 January 2015

First, I’ve made a change in my base training schedule; I have reduced the total number of training weeks from 16 to 13. I was reviewing my full training schedule on Sunday (04 Jan 2015) when I realized that the last three weeks of the schedule are taper weeks–recall that the program which I’m using is for 1st time marathon training (the goal is to finish a marathon without regard to pace or finishing time). Since I am using this current program for base building, I’ll follow up this program with a maintenance training program. Then, if I can find a marathon in November or December of this year, I’ll start training for the marathon. That’s my plan today.

Today was another cool day (48°F) but with a clear, bright sky with few clouds. I was surprised that I still feel fatigued–as though resting yesterday was inadequate, still, to recover from last weeks training runs; my legs were not sore (DOMS) but they were tired throughout the entire session.

Endurance Running – Week 8 of 13 Weeks, Day 1 of 4 Days

Last Saturday (03 Jan 2015), I stated that I lack the fitness to run a marathon–regardless what the pace–but, today, I question whether I still have the fitness to run a half marathon. Yes, I wrote that with tongue-in-cheek; but, after the easy pace run last Saturday, I really expected Sunday’s rest day would leave me fully recovered for today’s run session–it didn’t!! So, the question is: Am I pushing my training too fast (over training)? Or, is it due to my age? Unfortunately, I suspect that the symptoms (and the cure) for either alternative will be the same; so, maybe, it isn’t important which is the correct question. The cure for over training or for tired, old runners is sure to be, I feel certain, add more recovery time between running sessions and SLOW DOWN.

I’ll see how I feel during tomorrow’s mid-week (6 miles) training run. Maybe, I’ll have fresh legs, tomorrow, and find this is a minor issue, not a developing one.

Happy Running!!!