Friday, November 10, 2017

no run

I did not run today.

I have noticed a certain pain over the past week. I decided it is a groin muscle pull. As fun as that sounds, the pain is not so much fun, though it isnt horrible, and I am able to run with it. I was considering finishing the week, especially because the Friday long run was scheduled for just 24km, and then maybe rest it next week.

Last night we went out late to my son's remote army outpost to visit him and bring him some food. We got home very late and I was very tired. I had a hard time getting up this morning early enough to run. I decided I would begin my groin pull rest today already. I could easily find time at some point today to get my run in, but I think anyway it is smart to rest the groin muscle and take advantage of a tired day..

I would add that "grin muscle pull" is all by self-diagnosis, so I dont really know if that is what it is or not. It was either that or a brain tumor based on the google results :-)

Wednesday, November 8, 2017

18km

This morning's 18km run went smooth. The weather was really great. Probably perfect. The temps have warmed up just a bit and the early morning was not as chilly as it has been.

I ran across Kishon for one cycle, then up Hayarqon, Hayarden, Dolev, down to Roads 10 and 375 for a bit, and then back with another cycle on Hayarden and concluding with a partial cycle on Kishon.

Monday, November 6, 2017

speedless workout

I wanted to do my run tonight because I needed to get out, but I was tired and had a headache. I hadn't eaten or even had a drink all day. The noisy kids tipped the scale and at dinnertime I decided to just go out and do it.

The speed workout was scheduled to be a tempo run, totaling 14km. I was not really in the mood to track that and figure out speeds and times, so i just went for a 14km run.

The going was tough but after a few kilometers it got better, though not faster. I still seem to be getting slower and slower with each run...

Sunday, November 5, 2017

14km recovery

last night I just wasn't feeling great. Between my sore legs and just overall discomfort, I decided there was no chance going out for a run would see any success. I kind of felt bad because after the time change it is such a long Moztei Shabbos night that it felt like a waste to not use some of it for the recovery run. But I just couldn't.

I went out for an early morning run today instead. 14km slow kilometers later I had my recovery run in. The first couple of km were difficult and then my body sort of eased into the rhythm of the run and things got better, though not faster...

Friday, November 3, 2017

36 makes 82

Training Week #9 concluded with a 36km run this morning, bringing my week's total kilometers of running to 82km.

The run was local. The group was doing 2 Bet Shemesh loops but I did not want to do that. At 3:30am I headed out and ran out to Tzomet HaElah junction and back. On the way back in I ran through the new MIshkafayim neighborhood before heading up the hill. At the top I detoured on Hayarden for a couple of kilometers, then headed down to Kishon to finish 36 with 2 cycles on Kishon.

It was a bit tough this morning, but I took it easy and all was good. It is really getting chilly before the sun comes up. Soon I might need to start wearing long sleeves on these early morning runs..

Thursday, November 2, 2017

18km

Wednesday was supposed to be a medium run of 18km distance. I was too tired to run it Tuesday night, and Wednesday morning I had to go early to Tel Aviv. I was trying to figure out when to run it when an opportunity came mid-day on Wednesday. It was really nice. Sunny but not too hot. It has been a while since I got a mid-day run in and I still love running in the sun, even though the cooler darker hours are better for it.

18km was comprised of a few cycles of Kishon, and then up to Hayarden Dolev, back down and out on Highway 10 to the end and back home. I ended with 18.25km.

Monday, October 30, 2017

intervals

with no group run tonight, I decided to adjust the speed workout tonight. Scheduled was 14km of fartleks, but without a watch and without other people, it is just too much work to keep the times and speeds straight. So I just did estimated intervals.

I basically ran a 1km warmup, then alternated between about 800 meters at a "fast" pace with a few minutes of light jogging. Everything felt great and the run was uneventful.

Saturday, October 28, 2017

14km recovery

tonight's 14km run was good, albeit slow. Much better than Friday's failed 8km run. It was a recovery run even though I was not recovering from anything. I seem to be getting slower and slower as the training season progresses.

It was a nice night out to run, though it is getting noticeably cooler and was even cold at certain points.

Friday, October 27, 2017

gotta know when to fold em

You've got to know when to hold 'em Know when to fold 'em
Know when to walk away And know when to run

Today was not a day for knowing when to run, but to walk away and fold em.

It started off with getting a later start than expected but then continued with what I discovered to bee xtremely low energy. I just couldn't get far without breaks. I just was not feeling this run. My 30 minute mark was at my lwest distance that I can remember, and my 8km mark was at the slowest time I can remember. I knew this was pointless and just gave up. It is a pullback week anyway. Next week I will get back to  routine

Thursday, October 26, 2017

missed run

for the first time since training began, I missed a run.

I missed my Wednesday morning medium distance run that was scheduled for 18km.

I had a crazy 2 days of work that required me to be working almost the entire Tuesday night and after just a couple hours of sleep had to be up to continue. I did not have time to run, and I was too tired even if I could find the time.

By Wednesday night, I was too tired to run even though I could have made the time.

Thursday morning I could have run but by then I figured it was just too close to Friday's run.

It happens. Have to be flexible

Monday, October 23, 2017

hill repeat workout

I ran 11.25km of hill repeats tonight. Killer workout. very slow. legs still a bit sore from Friday

Sunday, October 22, 2017

9km recovery

This week is a pullback week with lower mileage.

Last night's recovery run was run this morning. My legs were still too sore last night after Shabbos to be able to run it. So this morning I ran the 9km recovery run. It was truly a recovery run at a super slow pace. I was fortunate to be able to move at all, considering the soreness, and specifically considering some tightness in one of my knees.

The run was uneventful, but at the beginning it was really tough, and I thought I might have to be satisfied with a 4km recovery. After 2km or so I realized everything had loosened up and I was moving ok, albeit very slowly but without pain and soreness, so i ran the entire 9.


Friday, October 20, 2017

38km to Rehovot

The group run to Rehovot was scheduled for 34km. I used to love this run, but the past 2 years I have not done it at all.

Back in the day, when I was training for my first marathon, I would get up early and my supportive wife would drive me to a starting point at 4am or whenever, so I could get the distance I needed. Now I don't trouble her any longer with that and if I cannot take the car for whatever reason I just start from my house even if it means I will be running a longer distance than necessary, or find a ride (rare nowadays) or run a different route and not with the group.

The group starting in Bet Shemesh was scheduled for 34km, but because I was running from RBS I was going to get 38km. That is a big jump from my longest run so far of 33km a couple of weeks ago, but I felt I could do it.

Out I went at a bit before 4:30am, timed to finish as closely as possible with the main group at the grassy entrance of the Weizzman Institute in Rehovot before getting a drink at Aroma and then cabs back home.

The new highway, which was lit up, is a vast improvement over running along the old highway. Once on the Highway 44 though it went back to being pitch black at that hour of the morning.night.

At one point I got clipped by a biker. He had no lights on his bike, was wearing a black outfit, and no lights on the road meant my neon shirt and reflective strips weren't helpful at all. I saw him coming at me at the last second and tried to jump out of the way and screamed from being startled and not realizing what it was. We banged shoulders or something. I was ok and I tried to look back and he seemed to be fine, continuing to ride. One of the other runners later told me they saw him as well and nearly crashed into him.

I carried a small water bottle with me, and all was good. I ran through all the stops, occasionally stopping for a pit stop, walking through a water break, but until Mazkeret Batya water stop, about 30km in for me, I basically had just kept running,.

After Mazkeret Batya it was difficult to get started again. Muscles tighten up and it was tough. When I entered Rehovot I was already at 34km and considered taking a bus to the final destination as I already had the scheduled distance. But, I looked around and did not see the other runners at all so I figured I had time and just kept going.  I hit the Weizzman grass and collapsed into it at 38km after a great run.

Runkeeper messed up the time tracking, but it got the distance right. So my actual stats are meaningless (even though I imported them into Endomondo). I dont know why this happened, and it is not the first time. I'll have to keep an eye on that.

My legs are very sore right now

This week closes with 80km on the week. I haven't run this amount in years, if ever.

Wednesday, October 18, 2017

17km Kishon

This week's mid-week medium distance run was pretty good. I ran it last night and ran it at an intentionally easy and relaxed pace.

My legs seem to feel their best on the Wednesday medium runs and the Friday long runs. Saturday night and Monday night runs seem to be the most difficult for me. I took it easy to make sure my legs would feel good for this Friday's long run which is scheduled for 34km.

I must say I have taken a strong liking for this route on Kishon that gives me 4+km per cycle. Last night I ran 4 cycles of it and ended with 17km. Lots of runners and walkers out in great weather. I still have to decide whether to join the group on Friday's long run, which is scheduled to be a destination run to Rehovot, or to run a local 34km - starting the run in RBS to Rehovot generally gives me a 38km route, so I have to decide whether to run it with the extra distance or stay local..

Tuesday, October 17, 2017

Recovery and "Speed"

Missed my recaps so I'll just mention my last two runs briefly..

Saturday night after returning from Jerusalem I ran a 14km recovery run around RBS.

Monday afternoon I had a small break in the day and did my speed workout then, running 11km. The tempo run was broken up as 4 cycles of 2000m at 10km race pace, with 4 minutes in between of easy jogging. I must say this was difficult and my legs felt sore and tired. I ran as fast as I could when I was supposed to, but it wasn't fast at all.