Tue, Nov 8:
Biking 17.1 mi in 60 min, nose breathing.
Plus 25 min of strength:
- Push-ups: 20 + 25 = 45
- Plank: 2.5 + 2 minutes = 4.5 min
- Sit-ups: 95
- Flutter Kicks (4-count): 40 + 45 = 95
Thur, Nov 10:
3.5 mi on a 2 degree treadmill at night. Didn't have my watch, so I only knew the total time. 28 min, 8:00 ave, 7:41 effort. It was short, because I went until my lower digestive tract couldn't handle it anymore, with running too soon after dinner.... could've otherwise gone on. Felt harder than it should've, maybe because of digestion, maybe from not having trained with anything faster than long run trail pace in the past many months, or maybe it was because I was sick since Monday.
Fri, Nov 11:
90 minute bike covering 25.4 mi. Nose breathed. Along with a 18 mi ruck.
Saturday...
Volunteered at the Charlotte Marathon, in the VIP tent, keeping it clean and serving food. It was my first time in uptown Charlotte since moving here, oddly. They had cool spinner medals, so maybe I'll do the half next year. I did some geocaching afterwards, and explored 1/4 of Uptown (not a huge city, area-wise).
I had planned on going to the Whitewater center and running afterwards, but after being on my feet all day volunteering (that was fine) and then walking a lot on top of that (that put it over the edge), not possible. So instead, I had a picnic at the airport overlook ("picnic" makes it sound more glamorous than it was... it was a tupperware of carrots and apples, and maybe a chunk of cheese, if I was lucky). Then, I went home and read some more of the "Training Essentials for Ultrarunning" book... this may be the first book that I've read in like 2 years... getting close to the end of it!
Sun, Nov 13:
Did get to the Whitewater Center today. 12.3 mi in 2:17:27, 11:09 average. Trails: Figure 8 -> Carolina Thread -> Academy Loop -> East Main -> Lake Loop. It was sprinkling at times. Half-rolled an ankle, but it was fine. Ate nut & fruit bar @ mi 6... could've eaten more. Could've gone on farther after drinking some water, but I called it a day. A good run... could've gone on, but no reason to push it now... it's supposed to be the off-season.
Monday...
Got to catch up with a college friend in Chapel Hill. So glad for the chance. The past couple of months have been hard, so it was good to be able to talk to a good friend.
Lots of long days at work.
Thurs, Nov 17:
Treadmill run at a hotel... kind of a sketchy one, since my usual one was booked. 5.0 in 41:46, 8:21 ave, 3 degrees of incline = 7:43 effort. Felt harder than it should. Ran at 5:30 am. Was going to do just 4.5 mi, but I pushed it to 5. Had drank some before the run, but not at usual hydration levels.
Fri, Nov 18:
60 min Strength session for the Deez Nutz WOD:
- Ruck: 1.4 mi
- Pushups: 25 + 20 = 45
- Plank: 3.5 + 2.5 = 6
- Situps: 205 + 130 = 335
- Lunges: 45 (knees less happy than usual, so I may need to get strong again, after not having done them for a while)
- Flutter Kicks: 60 + 50 + 50 = 160
- Burpees: 60
- Jumping Jacks: 100
- Squats: 135 (out of practice in my quads)
Wildfires have been making air quality at yellow level, and it was anticipated that they may stay active until early Spring. I don't recall ever having this impact my decisions to run or not before. It was windy on this day, so I decided to get in a run while I could, on a day when the air may be a bit clearer, since I wouldn't know how many such chances I'd get over the next few months. Did the Figure 8-> Carolina Thread -> Academy Loop -> East Main -> Lake Loop, at 3pm, with 902 feet of elevation gain. Felt good and fast in my first Kinvaras. No food or water needed. It's odd that I've done the same route several times, and I've gotten distances of 11.2, 12.3, and 13.1 mi on those runs. That's a lot of variation, for runs tracked by iPhone data! Met a snake on the trail. I don't like crawly things or slithery things. Yelled at it until it slowly went away.
11.2 mi in 2:15:00, 12:03/mi.
Sun, Nov 20:
90 min of biking, covering 24.6 mi. Not fast, but it helped to flush out everything from the past 3 days of consecutive working out, which I don't do often.
Good food and beer with dad... my dad has been helping me a lot as I've moved cities.
THANKSGIVING, NOV 24:
At noon, did my first interval session perhaps all year, after waking up from a post-breakfast nap. Drank a Fit-Aid right before. I think I've done that before, but not a good choice today. My left kidney had a side stitch, and it was generally difficult, although part of the difficulty may just be me not in speed shape. 4.0 in 30:21, 7:35 ave, 7:17 effort, at 2 degrees of incline.
- 1 mi warmup to 7.5mph in 8:12/mi
- 0.5 mi @ 9mph in 3:20
- 0.25 mi @ 7.5ph in 1:58
- 0.25 mi @ 9mph in 1:40
- 0.25 mi @ 7.5ph in 1:58
- 0.25 mi @ 9mph in 1:40
- Rest (couldn't have continued like I was)
- 1 mi warmup to 7.5mph in 8:11 (got back on the horse)
- 0.5 mi @ 9mph in 3:20
Not stellar, but it's step 1 for getting back into speed shape. The Ultrarunning book covers lots of topics, including designing a training plan, and one of its principles is moving towards specificity as your plan goes on. Speedwork is the opposite of marathoning, so now's a great time for it. I need to get it back before I get deep into the phase.
My dad and I like Black Friday shopping. I know many people prefer to avoid the crowds and chaos and consumerism, but it's kind of a tradition for us. We like sales, the thrill of the hunt, people watching is interesting (there is some craziness), and getting into the season. I typically don't get much more than a couple of DVDs and towels. One year, I got a pre-lit Christmas tree that I now use, and this year, I finally got the Deer that I've wanted for many years. Now, I have a yard of my own to house them.
(Daddy Deer, Mommy Deer, my Sister Deer, and Me Deer)
("Expecto Patroni!")
Saturday...
Went to the Whitewater center with my dad to get in a walk/ruck. We feel better when we can exercise a bit.
Went to IKEA afterwards and got some furniture for my dining room/bar for my beer glassware and swag:
Sunday...
Went to Freedom Park, for a walk. It looks like a decent-sized place to do marathon long runs in the future. The Whitewater center is great for escaping into nature and putting in time, but you don't get to work on speed, and your tempo is thrown off by all of the elevation changes and technical portions. I'll need flat grass to be able to cover the required distances with the required speed, and this looks promising.
Thankful for friends and family.
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