Aaron Runs Again

Donovan

noreply@blogger.com (Aaron Cunningham) — Thu, 06 May 2010 16:52:00 +0000

Running has been a bit intermittent even with my last post, since Val's membranes ruptured a few weeks ago at 30 weeks.

Last night Donovan was born
4 pounds 7, oz.; 18 "; 32 weeks 4 days

Still Alive

noreply@blogger.com (Aaron Cunningham) — Wed, 07 Apr 2010 04:31:00 +0000

Lots of working, not a lot of running. :(

Dropped out of Yakima River due to lack of training (they were kind enough to defer my registration), and just sent the email to the guys at Mount SI dropping there. After I downgraded to the 50K.

I'll do a single post of the runs from the last month or so, and then I need to do my review of another Tech4O watch, and then do my first giveaway.

Stay tuned. :)

3/2 Tempo Run

noreply@blogger.com (Aaron Cunningham) — Wed, 03 Mar 2010 05:43:00 +0000

Tempo Tuesdays are back! After some thinking (that promised future post), and a great article from the Running Times, I've decided to try to be more consistent about targeted training and being consistent. More consistent mileage, more consistent to target heart rates, and more consistent to types of workouts.

Basically I'd like to do a Tempo (no more than 10% of weekly mileage) and a Back-to_back each week (probably 11, 16 like last week). In the future maybe more (some marathon pace running, maybe some intervals), start simple and be CONSISTENT.

So, today was a 4.5 mile tempo, sandwiched by a warm-up and a cool-down, clockwise around the lake. I got a little mixed up in my head and ran this by pace and not by HR. I need to make a decision what methodology I'm using and stick with it for a while. This direction has mostly uphill after a bit of flat, and it makes it VERY challenging to hold the pace in the last mile or so. Especially going up Eastlake.

This was a fairly painful run. As usual, a reminder that I need to get strong and do core work to do speed work. Interestingly running up Eastlake in the last mile or so was EASIER than the flats. Probably because I changed form and was able to use some different muscle groups.

Had to drop the data into Sports Tracks to get out the information for the last hald mile, but it was worth it. Some interesting info in there...

1- 9:48/mile @ 141 bpm <-- Nice slow warm-up

2- 7:46/mile @ 167 bpm
3- 7:49/mile @ 169 bpm
4- 7:58/mile @ 173 bpm <-- Stairs up University bridge almost made me puke.
5- 8:04/mile @ 176 bpm <-- last half of this mile peaks at 179 bpm. Ouch.
5.5 - 7:46/mile @ 171 bpm
TEMPO Average: 7:53/mile @ 171 bpm <-- Right about where I should be. :)

6-9:28/mile @ 167 bpm <-- Trying to cool-down. Not slowing down enough
.44- 10:21/mile @ 159 bpm

Overall:
6.44 miles in 54:46 (8:30/mile) @ 164 bpm

2/28 Long Run

noreply@blogger.com (Aaron Cunningham) — Wed, 03 Mar 2010 05:28:00 +0000

Obviously my Mom was here to visit, so up at 5 and out by 5:45 so we could spend time with her in the morning.

THIS is why back-to-backs work for me. Longer, faster and at a lower heart rate. (Even if it is the 'easy' direction. I had burned the speed out of my legs yesterday and just settled into my pace. Just like I do most of the time. :)

The 'easy' direction is counter clockwise because except for an initial hill, there's a good few miles at the start on a slight downhill, and then you finish mostly flat. There's some nasty hill i the middle though, so I guess it's a wash either way. :)

Body woke up about 9 miles in, and I had to do some scrambling to find some cover and concealment. One of the hazards of running in an urban area. Glad I carry baby wipes. :|

Ran the same loop as Saturday, did the small loop at the top again to add mileage and then tried to add an out and back instead of doing another loop nearer the house. Apparently I can't do basic math on the run, and what was supposed to be 15 miles turned into 16. :) No sweat.

This weekly mileage (about 45) is what I'd like to try to sustain for the next few weeks. I've pared down my racing, and adjusted some goals (for a later post, but if I forget to do it, Mount Si 50 miler is out. I'm downgrading to the 50K. I just don't have the time to train properly with work and family stressors.)

16.07 miles in 2:45:44 (10:18/mile) @ 141 bpm

2/27 Medium Run

noreply@blogger.com (Aaron Cunningham) — Wed, 03 Mar 2010 05:23:00 +0000

Up at 5:30, trying to get on the road by 6:15. An extra visit to bathroom meant I defeated the purpose of getting up early since I left 20 minutes late. (but I had nor problems on the run. :) ) Kaitlyn got up to go potty just as I was about to leave, but didn't notice me, and I went out anyway. Val said she got up and came to get her about 15 minutes later.

Clockwise through Mill Creek. I took the double bottle carrier so I didn't have to fight the single, since I haven't fixed it. I found the reduced pace help me drink more. I decided to run this at the heart rate pace because I realized that while my training doesn't have the me "perfect", it should at least be close. All the basic recommendations say long runs should be aerobic. i.e. ~75% of MHR. So between 142 and 143 for me. 145 is a metric boat load closer than 150+ like I have been running. Let's train the systems I'm supposed to be training. We'll see how long my motivation to do this style of training lasts. :)

The watch said 144 bpm, so I don't know why Training Center says 145.

11.33 miles in 1:58:21 (10:26/mile) @ 145 bpm

My Mom came up to visit and watch Kaitlyn for us so we could get a bunch of trim done. Finally. Some of it has been waiting for years! Thanks Mom!

2/25 Run

noreply@blogger.com (Aaron Cunningham) — Wed, 03 Mar 2010 05:09:00 +0000

Thursday's run was gorgeous. If I had thought to bring a short sleeved shirt I would have worn it. I even needed shades. Counter clockwise again, Wednesday was clockwise. About as much variety as I need. :) Run felt like it took a long time though...

My eating was way off today. I was late getting into work since it was Val's birthday, and I ran the 'kids' to daycare, and got breakfast for her before I went in. I don't know what it is about those pink and white Animal cookies, but I just can't resist them. :|

Tried something new for lunch. A bit closer to the ground than i normally eat, and mostly veggie. Can of beans, serving of peas, serving of mixed vegetables, and 4 oz of chicken. Worked pretty well, I' think I'll mix it into the routine. It might need something to add a bit more flavor. Maybe some onion?

6.41 miles in 1:00:35 (9:26/mile) @ 153 bpm

2/24 Run

noreply@blogger.com (Aaron Cunningham) — Wed, 03 Mar 2010 04:53:00 +0000

Wednesday's run was nice and clear, albeit a bit windy the last two miles. My legs felt a bit more sore than I would have expected for some reason. My right ankle, caught with the toes up, and my foot came down twice in the last three days is a bit sore.

Found out that CLIF discontinued my Nectar bars. Made me grouchy. I actually emailed them to express my dissatisfaction.

Much better heart rate than the last run. A bit slower, but better. Starting to get my legs back.

I've managed to get Born To Run, and Hal Higdon's Marathon (fiction) read, mostly on vacation. Both very good. I really enjoyed Born To Run. Most people seem to be talking about the whole barefoot running thing, but I thought the tale of the ultimate trail race, and all the supporting information to be more interesting. I got it in Kindle format so I could read it on my iPhone. I think I may buy it again in paper for the library.

6.46 miles in 1:00:35 (9:22/mile) @ 154 bpm

2/23 Run

noreply@blogger.com (Aaron Cunningham) — Wed, 03 Mar 2010 04:31:00 +0000

Getting caught up again. Work is just crazy as we migrate to our new network, and that means now blog posts after runs. :)

Tuesday, counterclockwise around the lake, low 50s. Of course it started to rain just as I stepped out of the garage and started out. Fortunately it was a pretty light rain. I felt super perky for this run. Tried to keep things in the McMillan recommended range, and was pretty close. Only a few seconds/mile off.

the entry to the garage still isn't cleaned. No idea where they cleaned, but it wasn't the problem area. I really need to take a picture. I'll try to remember to bring my camera on the next run.

I've started tracking my food again. 193 is too damn high. I've put 20 pounds back on since the lowest point right around the first Seattle Marathon. I'm starting to chafe in uncomfortable places. :(

6.49 miles in 58:15 (8:58/mile) @ 162 bpm

2/21 Medium Run

noreply@blogger.com (Aaron Cunningham) — Tue, 23 Feb 2010 05:18:00 +0000

Ran the route from Saturday, through Mill Creek, only counterclockwise. A touch warmer, and the same outfit. Interestingly, a different long sleeve shirt seemed to breathe differently, and work better.

Some hot spots yesterday, but that might have been from wearing Val's Balegas. A touch too small. Wore the Injinjis today, and no problems at all.

Lost the bottle twice this time. That's what I get for getting the cheap knockoff from Freddies.

I used to think this direction was easier. Now I'm not so sure. :) It's the 4.5 miles of uphill in the middle that gets to you. :)

Both of this weekend's runs took an awful lot out of me for 11 milers. Pretty glad I didn't go try to do the Woolley 50K on Saturday. That might have been ugly.

Almost as fast as Saturday's run, and 7 points down on the HR. Starting to get my legs back.

11.34 miles in 1:47:58 (9:31/mile) @ 156 bpm

2/20 Medium Run

noreply@blogger.com (Aaron Cunningham) — Tue, 23 Feb 2010 04:49:00 +0000

Skipped out on running on Friday, just not up for it. Saturday was a nice Medium length run, clockwise through Mill Creek. Some hills, slowish pace. nothing spectacular.

Was able to sleep in till 6 since it was a shorter run, out and moving just before 7. Decent amount of other runners and walkers out. It was ~37 when I got up, so tights, ls shirt, and jacket. I felt like the jacket and shirt got really sweaty, especially in the forearms, which was frustrating.

Almost list the bottle from the single bottle holder once, and did have it pop out another time. I need to find the bottle retainer and sew it back on. Tightening it up caused some abdominal discomfort that felt like sore/strained abs for a but. Probably just pushing things around. Need to resolve the bottle issue or lose some weight. :)

Super high heart rate for the route and distance. 7 days off, and the cold that won't die, I suspect. When I ran this Sat and Sun a few weeks ago it was 153 bpm, then 149 bpm at essentially the same pace. Legs should come back on Sunday, I suspect.

11.33 miles in 1:47:06 (9:27/mile) @ 163 bpm

2/16 Run

noreply@blogger.com (Aaron Cunningham) — Fri, 19 Feb 2010 04:49:00 +0000

Started the day with another morning visit to the treadmill. Got a better spot near the air vent, and for a few minutes I was the only person n the room. I was right near the thermostat. It was comfortable at 66 degrees when I started. 70 or so when I finished.

Played with speed, and comfortable pace, and the only thing that wasn't particularly special was the extra sweat on my knee as the scab cracked. Boo....

~6 miles in 57:44 (9:37/mile) @ 161 bpm

Went back to SeaWorld, still great fun, and more interesting for Kaitlyn than the Animal Park. Which she enjoyed, but not as much as Penguins! and Flamingos! and SHAMU! :)

Played in the pool Wednesday morning, where I managed to get one o the worst charlie horses (muscle cramps) I've ever gotten playing with Kaitlyn. Left calf of course, the one I'd been babying for the last few weeks. Still feeling some twinges as I type this on Friday after 3 days off. We'll see how it feels Saturday morning. I had planned on running the Woolley 50K on Saturday, but decided that since it took till Wednesday to start really getting over the cold from last week, and the physical issues it probably wasn't a good idea.

A trip to Coronado and lunch at the Hotel del Coronado, and then a nap for K and a late flight home, and back into the deep end of the pool at work. :)

2/15 Run

noreply@blogger.com (Aaron Cunningham) — Fri, 19 Feb 2010 04:46:00 +0000

We took a vacation to San Diego, leaving Friday after work. I was destroyed by a 1230 am arrival at the hotel, and all the work and running stuff so Saturday was nothing but hanging out, and a little bit of time with Kaitlyn at the pool (her first time! Yay! She did great!) So... no running on Saturday. :)

The unshakable cold decided me for Sunday, so I took it off too. We spent most of the day at SeaWorld. A lot of very warm fun. :)

Monday was quite enough of the no running. the condo was just off the freeway, and we weren't sure what the area was like, so I actually ran on the treadmill early, so we could go to the San Diego Zoo Animal Park (very fun. Strongly recommended). In a tiny overheated room. Bleah. But it got done.

Started shooting for 9 minutes a mile, did 3 miles of that, then had to duck out for a call of nature, then dropped it to 9:30, and then 10. Did a half mile at around 8, and then cooled down at 10 again. Sooooo hot!

~6 miles in 58:20 (9:43/mile) @ 165 bpm

2/7 - West Seattle Fat Ass 50K Mini Race Report

noreply@blogger.com (Aaron Cunningham) — Fri, 19 Feb 2010 04:45:00 +0000

Meant to do this the day of but it didn't happen. Long race report for Pigtails Run and this race to appear soon. :)

No rain for a change. :) We had our doubts at the start, but it dried out nicely.

A double out and back around Alki Beach with amazing views of Seattle and fun, expensive West Seattle neighborhoods.

Pretty sure someone hired invisible gnomes to run beside me and beat my legs with sticks. Feeling beat a bit beat up.

A great run with friends made on the run that made it very enjoyable. Thanks Mike and Ken! Bruce hung around till the end to see me come in (he placed 2nd overall).

Got to chat with Betsy and Matt at the finish and watch some other people come in before I drove home.

Gotta love a fantastic free race.

5:13:34 for the 50K (10:04/mile) @ 151 bpm

Immune System FAIL! afterwards though... :( The cold I thought had gone away caught up with me a few hours after the race. I popped a 100.5 fever for a few hours. It went away quickly, but then my sinuses stopped up and stayed that way for a long time, I haven't completely kicked it now, almost 2 weeks later.

2/6 Run

noreply@blogger.com (Aaron Cunningham) — Sun, 07 Feb 2010 05:14:00 +0000

A short Saturday morning run to keep the mileage up for the week, and hopefully work out some kinks for the West Seattle Fat Ass 50K tomorrow. I've felt like I might have a cold coming on for the last two days, but the run seemed to help, and I didn't have any problems on the run, so I think I'm good to go.

I think the bigger issue is going to be the 4 hours of painting and trim work as Val and I tried to get Kaitlyn's new room put together.

Did essentially the same route I did on Tuesday, just reversed the bigger loop so I didn't have a mile long uphill grade, just a short intense hill and then done. Not sure if that was the best decision I've ever made, but I survived. :)

A bit chilly in the morning, nothing like the east coast, but jacket and gloves. jacket stayed on, and gloves were on and off depending on the wind.

6.33 miles in 59:51 (9:27/mile) @ 152 bpm

2/4 Run

noreply@blogger.com (Aaron Cunningham) — Sat, 06 Feb 2010 05:52:00 +0000

Thursdays weather was beautiful. Mid 50s, clear and warm. The run itself wasn't all that great. Slow, but not slow enough to keep my HR down as low as I'd like, and not fast enough to be fun. :)

I left for the run when I felt my jaw and teeth clenching. Much better after the run :)

6.47 miles in 1:01:16 (9:28/mile) @ 150 bpm

2/3 Run

noreply@blogger.com (Aaron Cunningham) — Sat, 06 Feb 2010 05:51:00 +0000

Wednesday I decided to go for a run at lunch despite time constraints when I realized I was seriously considering clubbing someone like a baby seal. Time to run. :)

Not the ideal day for a run, mid 40s and rainy, but it turned into a good hard frustration expending tempo run. As fast as my 10K PR, at a lower HR for 6.5ish. Doesn't leave a lot of room for anything byt burning it all out. Of course, an hour after I got back into the building the sun came out and it was gorgeous, till I had to walk to the bus, when it started to pour again. :) Went out way too fast, and the last mile or so was a lot of work to keep some kind of speed together.

Only bad part to the run was walking back into the garage. I slipped and fell on a section of algae coated concrete (cleaned after my notification of facilities). Road rash on my hip and calf, and a silver dollar sized patch of missing skin under my knee. And 2 days later my left tricep, which must have caught me, feels like a horse kicked it. Ah, well.

6.49 miles in 49:50 (7:41/mile) @ 169 bpm

2/2 Run

noreply@blogger.com (Aaron Cunningham) — Sat, 06 Feb 2010 05:49:00 +0000

Tuesday was an evening run. Work has been insane as we work on migrating to our new network, and then Val had a treat and dropped by for lunch (with 3 Pigs BBQ!) and Frost doughnuts for the team. I was even controlled and didn't have too many extra. :)

It was a chilly 50degrees, for a hilly run that I don't do normally, cutting through the back roads off 116th, back to Seattle Hill road, back to the start (~4.8 miles), and then back through a hilly residential area for another mile or so.

My calves were still jangly, either form last week in the Mizunos, or from spending the weekend in old shoes, and didn't finally warm up till like 4.5 miles in.

Oddly, I had a lot of times in this run where running FASTER lowered my HR, probably related to the calves and my form at lower speeds I suspect. I don't think I'll actually see this in the HR/Pace data, but I swear it happened. :)

6.33 miles in 58:44 (9:17/mile) @ 153 bpm

1/31 Medium Long Run

noreply@blogger.com (Aaron Cunningham) — Sat, 06 Feb 2010 05:47:00 +0000

Another birthday party at Chuck E Cheese, which I haven't been to in decades, on Sunday. No energy to run during Kaitlyn's nap, I wanted to hang out with Val instead. This meant a late night run. The "plan" called for ~20. Not happening at 9pm on a Sunday night, so I just went out for the same loop I did on Saturday.

Not entirely unexpectedly, this run was slightly faster, and at a lower heart rate than Saturday's run. I haven't looked back at the log to confirm it, but I'm pretty dang sure this happens a LOT during my double weekends. It makes me start considering doing a run the day before races. Which I'll get a chance to try Super Bowl Sunday, since the plan is to do 6 on Saturday, and then the West Seattle Fat Ass 50K on Sunday.

Only thing that was bad about this run was the feel of my gorge most of the run, Apparently 2 1/2 hours isn't enough time for pizza to clear the system. :)

This run finishes out January, and this January is the highest mileage of the last 3 years. 148.22 miles for the month. 100.71 miles last January. A nice improvement. :)

11.31 miles in 1:48:13 (9:34/miles) @ 149 bpm

1/30 Medium Long Run

noreply@blogger.com (Aaron Cunningham) — Sat, 06 Feb 2010 05:46:00 +0000

Saturday's run was a nice early one. A busy day ahead, and no way to move it around. Up at 5, and a slow start finally got me out the door at 6. Apparently Kaitlyn was up at 6:30 like last week, so I lucked out. :)

Low 40s, so jacket and gloves so I had no excuses. Gloves came off quickly as usual, but the jacket stayed on the entire run. I think I'm just finally getting used to wearing it.

A bizarre amount of other runners out, almost all of them in the first 1.5 miles as I headed down 35th into Mill Creek. 2 pairs, and 2 singles in 5 minutes or less. Maybe a running club/group? Hmmm...

The run itself was nothing spectacular. I zoned out through most of it. Pandora was treating me well and dishing out some good music, and I wasn't thinking about anything much at all.

My mom showed up for her visit a bit after I got back, and then we headed to Little Gym. Then a lunch, a short nap for K and then off to our neighbors birthday party at Jump Planet. Jump Planet has a big warehouse spaceful of the inflatable bouncy houses. And the adults get to play too! I think I played as hard as K did. Maybe harder. :) Lots of fun!

11.24 miles in 1:49:28 (9:44/mile) @ 153 bpm

1/28 Run

noreply@blogger.com (Aaron Cunningham) — Sat, 30 Jan 2010 05:25:00 +0000

Had a status meeting for a major ongoing project a work with Jim. Projected delivery for one of the other teams wasn't till after lunch, so Jim and I decided to go for a run. :) We started together for the first mile or so, then I sped up and worked my way the rest of the way around the lake, clockwise again. Warmer than Wednesday, but not bad at all.

Third day in a row back in the Mizunos, and I'm thinking the Addictions are the best. This last run had my calves feeling like they had been beaten with sticks again, which hasn't happened for weeks. Addictions should be dry from Pigtails, so we'll see it comes back on Saturday.

6.45 miles in 1:00:12 (9:20/mile) @ 148 bpm

1/27 Run

noreply@blogger.com (Aaron Cunningham) — Sat, 30 Jan 2010 05:23:00 +0000

Not as fun as Monday's run. A bit cooler in the low 40s, enough to make me consider wearing my gloves. Clockwise this time for some variety, but nothing particularly interesting. It was much warmer on Tuesday. Wish I had the time to run on Tuesday, the weather was spectacular.

6.46 miles in 59:50 (9:16/mile) @ 149 bpm

1/25 Run

noreply@blogger.com (Aaron Cunningham) — Sat, 30 Jan 2010 05:22:00 +0000

Monday was a spectacular counter clockwise run around the lake. I could have gone out Sunday, but I took a day off after Pigtails instead. I'm glad I waited. Heart rate was way down, everything just flowed.

They apparently finally cleaned the bridge off on 34th. It's nice to not have to fight my way over the mounds of leaves.

Weather was great, low 50s, slight breeze, no rain.

Yay, running!

6.48 miles in 1:00:19 (9:18/mile) @ 142 bpm!

1/23 Pigtails Run 50K Mini Race Report

noreply@blogger.com (Aaron Cunningham) — Mon, 25 Jan 2010 04:38:00 +0000

Another very rainy 50K down in Renton.

A much more challenging course than the Flat Ass, but a lot more fun. spent a huge part of the race running with people and chatting. Thanks Matt and BJ!

Came home with my shoes covered in mud. :) A fun way to spend a Saturday morning!

Final Time: 5:25:43

1/21 Run

noreply@blogger.com (Aaron Cunningham) — Fri, 22 Jan 2010 23:27:00 +0000

Typing this is going to jinx me. :) Another spectacular run at lunch in short sleeves! Counter clockwise this time. :) My HR was all jacked up, but I attribute that to stress and work. I missed Wednesdays run thanks to having to actually work for a living, and then having to go home and work some more. :|

Very good to get out and blow out the carbon. Back is doing swimmingly, and calf is doing nicely. I'm waiting till Friday to make the call about running the Pigtails Run 50K as planned on Saturday. Val is justifiably concerned about the long work week (nights logged in for 2-4 hours almost all week), and then a lot of mileage. I've occasionally been known to overdo it. :) We'll see. I'm still pretty sure I'm going out to run it. Fortunately it's a loop course this time so I can bail early if I need to.

6.47 miles in 58:49 (9:05/mile) @ 157 bpm

1/19 Run

noreply@blogger.com (Aaron Cunningham) — Fri, 22 Jan 2010 23:26:00 +0000

Another spectacular run at lunch in short sleeves! Clockwise around the lake in the high 50s. No rain, overcast, mild breeze. Perfect day for a run. Planned on going out with Jim, but needed to make a pits stop and then run up to my cube and grab my Garmin. The run was especially welcome, since we consolidated our company back onto one floor on Monday, so I'm back in a cube and trying to get settled back in.

My starting HR is finally back down to where it should be so I think I'm finally getting caught up on my rest, and kicking the lingering cold that's been hanging on with a death grip.

6.5 miles in 1:00:54 (9:22/mile) @ 149 bpm