30-Day Fitness Rebound Week One Update

It has been a really good week. I was going to wait until tomorrow to report but my body was getting a little tired and I am not sure I will run tomorrow, at least no more than a mile. So far I have run at least one mile 8 days in a row for a total of 32 miles including a 10-mile long run. I am planning on running at least a mile a day through the month of August. In addition I have cycled twice for a total of 47 miles doing a 1-mile run at the end of each ride in 80+-degree temperature. 

So last Friday I set some benchmarks to compare my progress, here is a review: (See post)

I ran 6 miles at a 10:43 Avg. pace per mile. My first mile was at a pace of 10:11 and my last mile was at a pace of 11:13. That is about a minute difference. Based on experience I know that these two extremes will get much closer together as I regain my fitness over the next 30 days. I also expect my overall pace to get faster. So I am going to look at 3 metrics for evaluation as to how much fitness I can regain in 30 days.

1. Average Heart Rate: 139.  My goal will be to be within 2 beats of this number, on either side, for my test on August 31.
2. Average pace per mile:  10:43 per mile.
3. First and last mile pace: 10:11 for first mile and 11:13 for the last mile.

Here are my progress stats end of week one:

       1.  Average Heart Rate: 142 Just a hair over my goal. 
       2.  Average Pace Per Mile: 10:06. 
       3.  First and Last Mile Pace: 9:39 for first mile and 10:41 for the last mile.

My average pace per mile improved by 37 seconds, but the difference between first mile time and last mile time stayed exactly the same at 62 seconds.

Overall I am very happy with my progress and could not really wish for a much better result in just one week. I would like to have seen the difference between my first and last mile be less than the week before but overall I really can’t complain at all. To improve by 37 seconds in one week is a very significant improvement.

So let’s review my goals for August 31. I stated last week that I would like to be back to an average pace of a 9:30 pace per mile under the same conditions or as close as possible to the same conditions. At this point I am already halfway there. Does that mean I can reach my goal in just 2 weeks instead of 4 weeks? Probably not, as I expect my progress next week to be somewhat diminished over this week. I would really be greatly surprised to reach my goal by the end of next week.

Have you ever chronicled a fitness rebound? What kind of gains in fitness did you expect and how did your result measure up against your goals and expectations?

Quite frankly, I would never have guessed that I would be able to knock off 37 seconds in just one week. Part of this is probably do to running at least one mile each day and also doing some cycling on a couple of my easy days. I did not cycle at a particularly hard effort, in fact both rides were fairly easy efforts overall. I ran only one stressful workout and that was the 8 hill-repeats I ran Tuesday night and even that was conservative because I felt my heel tighten up so I did not run the full twelve repeats I had planned.

Let me know about your comeback experiences!

Happy Trails,

Russ

30-Day Fitness Rebound Begins

Ok so an 8-week layoff from running really sucks, especially when you are just sitting or lying around, in order stay off your feet so you can heal an injury. So this morning I am out doing my normal 6-mile run and I realize that I am probably running close to 60 seconds slower per mile than I did 8 weeks ago and I feel weaker too. Well, it was actually 9 weeks ago as I have already been running again for a week now. On the lighter side, how many people can lay off 8-weeks and then go out and do a 2-mile, 4-mile and 8-mile run in 4 days time? I have to be happy about that. And, I wasn’t nearly as sore as I thought I would be the next day after the 8-mile run last Sunday. I was sure I would be walking around like I had run a marathon instead of only 8 miles.

So I have lost some fitness for sure. Now I am thinking how much can I get back in the next 30 days, counting today? I had to go back to early May to find a run that came close to matching the same conditions. This run was 9 miles instead of 6 and it had a lot more elevation gain but I ran a 9:45 avg. pace. Because of the extra hills and distance I would handicap it and say I would probably have done about 9:30 on the same course and conditions as today. I suck when the temperature gets above 60 degrees with bright sunshine and a relatively high dew point of around 55. Today, according to Accuweather, it was 68 degrees at the finish with a dew point of 56 and bright sunshine to boot.

Ok, so now I have a baseline of a 9:30 pace in conditions of 66-68 degrees with bright sunshine starting my run at about 8:00 in the morning. I would easily be 30 seconds faster per mile at 55-60 degrees and a 6:00am start, but I started too late in the day. What a slacker I am. Never mind that I didn’t get to bed until 12:45am, but enough of the excuses, that was my own fault!

So this morning I ran 6 miles at a 10:43 Avg. pace per mile. My first mile was at a pace of 10:11 and my last mile was at a pace of 11:13. That is about a minute difference. Based on experience I know that these two extremes will get much closer together as I regain my fitness over the next 30 days. I also expect my overall pace to get faster. So I am going to look at 3 metrics for evaluation as to how much fitness I can regain in 30 days.

1. Average Heart Rate: Today it was 139.  My goal will be to be within 2 beats of this number, on either side, for my test on August 31.
2. Average pace per mile: Starting pace is 10:43 per mile.
3. First and last mile pace: Starting is 10:11 for first mile and 11:13 for the last mile.

Do I have a goal in mind you ask? Well certainly. My goal is to be back to an average pace of 9:30 per mile under the same conditions or as close as possible to the same conditions. Is it possible to reach that goal for a 60-year-old man? Yes, it is possible but not probable. So why do I set the goal so high? I always like to reach for the possible and maybe beyond what I might think possible! If I fail I still gave it all I had and made it a good fight. If I succeed then of course I set new and more challenging goals for myself in the future.

So what is my main goal for the remainder of 2013? I would like to qualify for the Boston Marathon again. To qualify I will need a marathon time of 3:55 or better. To actually be sure of getting accepted I will probably need closer to 3:45 or better because, the faster you are the earlier you are allowed to register. My personal best was almost 11 years ago at StGeorge, UT with a time of 3:33:40 for and average pace of 8:09 per mile. I would really love to match or beat that time from 11 years ago. Is it possible? Once again the answer is yes. Is it probable? Again, the answer is no. However, I am making it my goal to PR at the Tucson Marathon on December 8, 2013.  That would assure me an entry in the 2015 Boston Marathon.

Me at St George Marathon 2002 Where I qualified for Boston with a time of 3:33:40.

 

These are some lofty goals for me for sure, but first things first. That means I will be working on the 30-day fitness rebound goal. If I make that goal it greatly enhances my chances of meeting my year-end goal of a marathon PR and Boston Qualifier.

I’ll be sure to keep you updated on my progress and final results.

Happy Trails and see you at the finish line,

Russ