this was supposed to be the first week of my taper. And it started off that way, but my coach emails me that I should do a big double on the weekend and add a 10 mile run on sunday instead of my swim. After some bargaining, we agree to add 2 miles to thursday, and 1 mile to saturday, then 6 on Sunday. This way I don't have to drive some where to run on Sunday, I can just run from the house and save a bunch o time and keep the wife and girl happy since i will be done before they get out of bed.
Monday: 4.5 miles
On tap for today, 4 miles easy, then 5 x 100 strides. Well it's cold and icy out so I hit the treadmill for 44 minutes easy, then do my strides of fast for 30 seconds, easy 15 seconds to end up with 48 minutes and close to 4.5 miles.
Tuesday: 7 miles
Track day, today is 4 x 1 mile at 9:45, Well the track was closed, so my 1.5 mile warmup, ended up being 2 miles and we ran around the soccer field which is 3 laps per mile instead of 4. The first two were a little fast at 9:35 and 9:39, then the 3rd one I was starting to feel good and my hr was coming down so I just decided to skip the recovery and do a 2 mile rep. in 19:05 for a 9:32 pace. Then when I finished, I decided to just cut across the field to meet the other people who were already done and waiting on the other side, when I stepped on the ice and slipped and fell. Luckily I hit the grass and not the trail, but still it hurt. I did get up and do my 1/2 mile cool down to get my 7 for the day.
Wednesday:
Did a little weight training and mulching today instead of back to the core.
Thursday: 7.1 miles
This was supposed to be 5 easy, but as noted above it got changed to 7. Felt good for the first 5. Did the umstead loop with Frank, Kendel and Melissa at about 10:10 pace then they cut off and I did the last 2 miles solo and at mile 6 really started to feel it. My legs just started hurting and getting tired. finished off my 7 and hit the showers.
Friday: day off
Woke up and was really sore, especially the whole right side of my body.
Saturday: 14 miles
Still sore, but not as bad as yesterday. I was "supposed" to do a 3 mile warmup, then 10 miles at marathon pace, then 1 mile cool down. I knew when I got up, this wasn't going to happen. The first 3 miles were painful, knees, legs, hips, arms, shoulders, back, everything hurt. I was running solo today and was ready to just give up and pack it in, but somehow managed to keep myself going. Was running at shelley lake and started out towards the mall. When I hit the turn around I was just thinking, when I get back, cut off the last mile and just do 13, but once again, I managed to convince myself to finish off the run. Splits below
lap / time / ave hr
1 10:49 139
2 11:06 141
3 10:31 144
4 10:36 143
5 10:14 143
6 10:13 146
7 11:58 139 long walk to get a gel in
8 10:17 143
9 9:48 152 Best lap of the run
10 10:38 149
11 10:13 152
12 10:59 151 starting to fall apart now...
13 11:45 149 long walk
14 11:20 151 two walks
Once again, my recovery week after a long run sucked, and I'm not going to run tomorrow like I'm supposed to. It just hurt too much for the speed I was doing. I need to rest my body to get ready for the race, more than I need to get those 6 miles in. My confidence is a bit shaken again this week, but I still have hope with 2 weeks of rest, just hope the hips and legs will recover in time.
Sunday:
Woke up stiff and sore er then yesterday, no surprise there, so I took the day off, I did get in the pool, but just to watch the girl swim and make sure she didn't drown.
weekly miles: 33
Showing posts with label MarathonTraining. Show all posts
Showing posts with label MarathonTraining. Show all posts
Saturday, March 7, 2009
Thursday, February 26, 2009
National Marathon Training week 18
This is the last big week before the taper begins. I'm a little nervous as my last big run was not so good, and then I got sick so my next 20 miler was actually 0. Coming off of coach bubba I started feeling a bit better so my confidence is growing.
Monday: 5 miles
5 mile easy recovery run. It was cold, very cold, like 28 degrees in the morning when I went out. usually when I wear my thick running gloves, they come off after 1 mile, but today it was mile 3. I took it easy and stayed in zone 3 except for the big hill at mile 4, and then I did my 5 x 100 meter strides at the end.
Tuesday: 8 miles
today's track workout was 1 mile warmup, 3 x 2 miles at just under marathon pace, 1 mile cool down. I decided to do 2 x 3 miles instead to make it go by faster. Felt pretty good on these, my hr was hovering right around zone 4, and I would prefer it to be 3.8, but as my hip and legs felt good the whole time and just zoned out on the heavy metal it was alright.
Wednesday: swim 1.2
Did a little bit harder swim today than usual, but still felt good and worked on my breathing technique and keeping my legs up.
Thursday: 6 miles
I had an easy 6 miles today, so I ran down harrison to black creek, at the point where I would turn back for the 4 mile loop I just kept going for another mile and back and made 6. kept hr low except on the hill back up to harrison. Felt good on the hills and hips and legs still feeling good. Friday is off and my confidence is growing, but still Saturday looms and now it's going to be rainy and cold. oh joy.
Friday:
day off
Saturday: 20 miles
on the plan was 22 miles at comfortable pace. This one could get a little wordy since it was a really long run. Friday comes along and the forecast for the weekend is 50 degrees and steady rain all day long saturday. I'm thinking maybe sunday this week, but then I look at sunday and it's 30's and rain all day, so back to Saturday. So I wake up Saturday morning, eat breakfast and start to get ready. The phone rings and it's downstairs, but I know it's Erin, calling to say she is not going. I get the phone mail, and it's Erin, saying she is not going. So I call her back and tell her I am going anyway and it's ok that she isn't going. She tries to convince me to go tuesday, but I am so ready to get this over and start tapering and it's really only 4 hours out of my life and I need to be done so I can have the next 21 days to rest and get ready. Anyway she changes her mind and is going to go. We start off and head towards umstead from north cary park, the first few miles not so good but then we get to the airport overlook and things level off and I start feeling a bit better. We loop around and head up the spill way, my favorite hill, only had to walk once, then at the top we head to the rest rooms for a quick pit stop before heading down harrison. Next we turn down ready creek to cary cafe, pick up an extra mile in the cary slums behind the cafe and then head down harrison to pick the greenway back up. Things are still going good when we hit dynasty and take a nice walk break up the mean hill, then decide to loop back to maynard via sudbury to get two more miles in so we don't have to go back up to the airport overlook. We run until we get back to the mean hill on dynasty, then run back to north cary park. Now we are on mile 16 and once again my legs/feet start the normal after 16 revolt so I give Erin the key and send her on her way. After the turn around at the gate, i am resigned to walk 30 seconds, run to the next 1/4 mile post, then walk 30 seconds, until I reach the 20 mile mark and then I am done. This run didn't really help my confidence as it was at 11 min pace so I am hoping the taper and rest will help, but have already started lowering my expectations and questioning if I am really cut out to do marathons. I guess part of the draw for me is the fact that it is such a challenge, but I was really hoping this time I might be able to get to the point where 18 - 20 didn't just kill me and make me suffer as much.
Sunday:
standard sunday swim except legs are really sore and lower back not feeling good. Did my swim and some stretching in the pool then got out to start my birthday...
weekly miles: 39
Monday: 5 miles
5 mile easy recovery run. It was cold, very cold, like 28 degrees in the morning when I went out. usually when I wear my thick running gloves, they come off after 1 mile, but today it was mile 3. I took it easy and stayed in zone 3 except for the big hill at mile 4, and then I did my 5 x 100 meter strides at the end.
Tuesday: 8 miles
today's track workout was 1 mile warmup, 3 x 2 miles at just under marathon pace, 1 mile cool down. I decided to do 2 x 3 miles instead to make it go by faster. Felt pretty good on these, my hr was hovering right around zone 4, and I would prefer it to be 3.8, but as my hip and legs felt good the whole time and just zoned out on the heavy metal it was alright.
Wednesday: swim 1.2
Did a little bit harder swim today than usual, but still felt good and worked on my breathing technique and keeping my legs up.
Thursday: 6 miles
I had an easy 6 miles today, so I ran down harrison to black creek, at the point where I would turn back for the 4 mile loop I just kept going for another mile and back and made 6. kept hr low except on the hill back up to harrison. Felt good on the hills and hips and legs still feeling good. Friday is off and my confidence is growing, but still Saturday looms and now it's going to be rainy and cold. oh joy.
Friday:
day off
Saturday: 20 miles
on the plan was 22 miles at comfortable pace. This one could get a little wordy since it was a really long run. Friday comes along and the forecast for the weekend is 50 degrees and steady rain all day long saturday. I'm thinking maybe sunday this week, but then I look at sunday and it's 30's and rain all day, so back to Saturday. So I wake up Saturday morning, eat breakfast and start to get ready. The phone rings and it's downstairs, but I know it's Erin, calling to say she is not going. I get the phone mail, and it's Erin, saying she is not going. So I call her back and tell her I am going anyway and it's ok that she isn't going. She tries to convince me to go tuesday, but I am so ready to get this over and start tapering and it's really only 4 hours out of my life and I need to be done so I can have the next 21 days to rest and get ready. Anyway she changes her mind and is going to go. We start off and head towards umstead from north cary park, the first few miles not so good but then we get to the airport overlook and things level off and I start feeling a bit better. We loop around and head up the spill way, my favorite hill, only had to walk once, then at the top we head to the rest rooms for a quick pit stop before heading down harrison. Next we turn down ready creek to cary cafe, pick up an extra mile in the cary slums behind the cafe and then head down harrison to pick the greenway back up. Things are still going good when we hit dynasty and take a nice walk break up the mean hill, then decide to loop back to maynard via sudbury to get two more miles in so we don't have to go back up to the airport overlook. We run until we get back to the mean hill on dynasty, then run back to north cary park. Now we are on mile 16 and once again my legs/feet start the normal after 16 revolt so I give Erin the key and send her on her way. After the turn around at the gate, i am resigned to walk 30 seconds, run to the next 1/4 mile post, then walk 30 seconds, until I reach the 20 mile mark and then I am done. This run didn't really help my confidence as it was at 11 min pace so I am hoping the taper and rest will help, but have already started lowering my expectations and questioning if I am really cut out to do marathons. I guess part of the draw for me is the fact that it is such a challenge, but I was really hoping this time I might be able to get to the point where 18 - 20 didn't just kill me and make me suffer as much.
Sunday:
standard sunday swim except legs are really sore and lower back not feeling good. Did my swim and some stretching in the pool then got out to start my birthday...
weekly miles: 39
Tuesday, February 17, 2009
National Marathon Training week 17
Monday: Finally feeling better from my sinus infection and decided to do the Nog run on Monday night. Met Micheal at Tir na Nog in downtown raleigh to do a 3 mile run followed by free food and not free beer. He's a bit faster than I and wanted to start with the 8 - 9 min pace group. I said what the hell and took off with him. After the first two miles in 17 something I started to lag back and cruised in the last mile around 10 min pace. No warmup and running 5k pace was tough, but after a week off my legs were up to it, but I did get a nasty side stitch.
Tuesday: Track workout. 7 miles total
I had a 5,4,3,2,1 lap workout at 2:05 - 2:10 per lap with a 400 jog between. did my 2 mile warmup and was anxious to see how my legs would respond. Felt really good and hit all my numbers, but I was noticing that during my recovery my HR was not going down as low as normal, so after the 3 lap set I decided to cut it short by skipping the 2 lap set. Did my 1 lap in 2:03, then jogged back to the rec center. My legs were hurting big time after lunch. Might swim tomorrow instead of the back to the core class to rest the legs a bit.
Wednesday: Swim
woke up and actually felt good, like I wanted to exercise, it's been a while...
so I went for a swim. My legs were sore from yesterday's speed work and I felt the pool would be better than BTC today. Did a nice easy workout in my 92 degree pool ( note to self, turn down the heater ). 1.1 mile in 25 mins, mixed pull and swim
Thursday: Run 7.5
today was an 8 miler at an easy pace. I told the coach I would do the 10k loop and then if I felt good at the end I would tack on some more. I met Matt in the locker room, he's a bit faster than I as well, and he had 8 also. I was a little tentative about running with him as I wasn't sure how fast I could handle, but he said he was ok with going slow and we headed out. Ends up I felt fairly well and we did the loop and were at 10:10 pace so we decided to add some and I finished with 7.5 miles at 10:10 pace and felt good. It was a nice change. Off tomorrow, then 17, including a 20k race in the middle on Saturday...
Friday: off day
Saturday: coach bubba race report is here http://slowburntt.blogspot.com/2009/02/coach-bubba-race-report.html, total miles 15
Sunday: swimming
Woke up and did my swim early. Felt fairly good, but legs sore so it was nice to have my workout say over half should be pull.
did an easy warmup of half swim / half pull
then did a hard set of 12 mins pull and paddles at a good clip followed by 5 x :45 swim at 2.6 with :15 rest. Then an easy cool down of breast stroke and back stroke and for good measure did some yoga in the pool to stretch out the hips.
next week is the last really hard week before tapering, 41 total miles with a 22 mile run on Saturday
weekly miles: 33
Tuesday: Track workout. 7 miles total
I had a 5,4,3,2,1 lap workout at 2:05 - 2:10 per lap with a 400 jog between. did my 2 mile warmup and was anxious to see how my legs would respond. Felt really good and hit all my numbers, but I was noticing that during my recovery my HR was not going down as low as normal, so after the 3 lap set I decided to cut it short by skipping the 2 lap set. Did my 1 lap in 2:03, then jogged back to the rec center. My legs were hurting big time after lunch. Might swim tomorrow instead of the back to the core class to rest the legs a bit.
Wednesday: Swim
woke up and actually felt good, like I wanted to exercise, it's been a while...
so I went for a swim. My legs were sore from yesterday's speed work and I felt the pool would be better than BTC today. Did a nice easy workout in my 92 degree pool ( note to self, turn down the heater ). 1.1 mile in 25 mins, mixed pull and swim
Thursday: Run 7.5
today was an 8 miler at an easy pace. I told the coach I would do the 10k loop and then if I felt good at the end I would tack on some more. I met Matt in the locker room, he's a bit faster than I as well, and he had 8 also. I was a little tentative about running with him as I wasn't sure how fast I could handle, but he said he was ok with going slow and we headed out. Ends up I felt fairly well and we did the loop and were at 10:10 pace so we decided to add some and I finished with 7.5 miles at 10:10 pace and felt good. It was a nice change. Off tomorrow, then 17, including a 20k race in the middle on Saturday...
Friday: off day
Saturday: coach bubba race report is here http://slowburntt.blogspot.com/2009/02/coach-bubba-race-report.html, total miles 15
Sunday: swimming
Woke up and did my swim early. Felt fairly good, but legs sore so it was nice to have my workout say over half should be pull.
did an easy warmup of half swim / half pull
then did a hard set of 12 mins pull and paddles at a good clip followed by 5 x :45 swim at 2.6 with :15 rest. Then an easy cool down of breast stroke and back stroke and for good measure did some yoga in the pool to stretch out the hips.
next week is the last really hard week before tapering, 41 total miles with a 22 mile run on Saturday
weekly miles: 33
Sunday, February 15, 2009
National marathon training week 15&16
Let's see, I am going to break from the norm as the last two weeks haven't gone very well...
week 15 started off ok, but have been feeling a bit tired and had low energy the whole week. My workouts had been on target, so not too worried, but still I felt like I needed a break so I told the coach I was going to ease off the intensity a bit and recover a bit more. Thursday came and I woke up not feeling great, when I looked to far up,down,left or right, there was a weird shooting pain in my head. So I just didn't do that. My run went fine, and decided to do my 13 mile run on Sunday instead of saturday. Friday was a day off, and the weird pain was still there, but it was a day off and so I didn't think about it. Saturday was my swim that I was to do on Sunday, and it went fine and the weird pain was gone. The energy level was still low, but my recovery weeks to date haven't been all that great and usually the next week is better.
Sunday's long run was 13, I met cindy at Shelley lake for some flat easy miles. It felt a little harder than normal, but she was up for the walk breaks and we made it without too much difficulty. Afterward we met the families for brunch at golden Corral. I did not feel well at all at GC, but made it home without losing anything. When I got home I hit the scale and I had lost 5 lbs since the morning weigh in. That was before breakfast and all that I drank before during and after the run. So I attributed my crappy feeling to getting dehydrated. Little did I know what was in store.
Weekly miles: 23
Week 16: Got a sinus infection and felt like crap all week. Ran once for 4 miles. That's all I want to say about week 16...
Weekly miles: 4
week 15 started off ok, but have been feeling a bit tired and had low energy the whole week. My workouts had been on target, so not too worried, but still I felt like I needed a break so I told the coach I was going to ease off the intensity a bit and recover a bit more. Thursday came and I woke up not feeling great, when I looked to far up,down,left or right, there was a weird shooting pain in my head. So I just didn't do that. My run went fine, and decided to do my 13 mile run on Sunday instead of saturday. Friday was a day off, and the weird pain was still there, but it was a day off and so I didn't think about it. Saturday was my swim that I was to do on Sunday, and it went fine and the weird pain was gone. The energy level was still low, but my recovery weeks to date haven't been all that great and usually the next week is better.
Sunday's long run was 13, I met cindy at Shelley lake for some flat easy miles. It felt a little harder than normal, but she was up for the walk breaks and we made it without too much difficulty. Afterward we met the families for brunch at golden Corral. I did not feel well at all at GC, but made it home without losing anything. When I got home I hit the scale and I had lost 5 lbs since the morning weigh in. That was before breakfast and all that I drank before during and after the run. So I attributed my crappy feeling to getting dehydrated. Little did I know what was in store.
Weekly miles: 23
Week 16: Got a sinus infection and felt like crap all week. Ran once for 4 miles. That's all I want to say about week 16...
Weekly miles: 4
Sunday, February 1, 2009
National Marathon training week 14
Let's see, I can summarize this week in 5 words...
Holy Crap that was hard!
So here we go
Monday: 5 miles flat and easy. This was the easiest workout of the week. Only did 4.5 but at 10:04 pace and it was flat and enjoyable. Ran with cindy on black creek trail.
tuesday: my track workout was 6 x 1 mile ( 400 jog recovery ) getting faster each odd lap. Coach called and suggested I go in the morning since it might rain in the late morning when I normally go. It was really hard that morning to get going. The 1.75 mile warmup was tough, my legs were tired, my knees hurt and I had no energy. Luckily this wasn't a fast pace so i still felt I could handle it. I told Coach B that I was going to change it to 2 x 2 miles and 2 x 1 mile so I could get done quicker. My first two laps were at marathon race pace, or 9:50 / mile after those two I decided to skip the recovery and start the next set of 9:30 both of those went well two, I was in a groove, my hr was doing well and I was listening to endurance planet podcasts to take my mind of the boringness of running 30 laps by myself. so it ended up being 1 x 4 miles, then I did a recovery which I almost skipped, but was so happy I didn't. the next set was 2 x 1 mile at 9 min pace which on the track is usually very easy for me, but not today. The first I did ok, but the second was really hard. This is 10k pace so at mile 8 I guess it's supposed to be hard. I survived this one.
Wednesday: since this was the second hard week in a row I only had back to the core and no cycling this week. It was of course a hard class and my tired legs didn't help. My abs were doing fine, but whenever the set called for using the hamstrings for hip flexors I just couldn't do it.
Thursday: morning, a little sore in the abs, but since I really couldn't do the class as I should it wasn't bad. Had a 6-7 mile run today and I wanted to hit my 40 for the week so I had to do 6.5 since I only did 4.5 on monday. Started off really hard again, but after about 3 miles i started feeling better and finished off fairly strong so I had some hope for my 20 on the weekend. That night Erin texts me that we are meeting Lauren at breakfast at 11 so I have to come up with a route that starts and stops at cary cafe so I don't have to worry about rushing after the run is done.
Friday: day off, find route, but it is on turkey creek trail, I ran turkey creek once during my last marathon training so I knew it was hard, but figured it was doable and now would be the best time to do it and reep the benefits. aka get stronger for it, without sacrafising recovery.
Saturday: Still not doing great on energy, but still had to go. Picked up Erin and headed out. The first 9 miles of the run went really well, we were on 10:40 pace when we hit turkey creek and were doing good on the hills. Turkey creek really took it out of me and had to walk many of the hills, when we got to the spillway my legs just died. After a short break at the bathrooms I started off for the remaining 4 miles just hoping to survive. I left early thinking Cindy and Erin would catch me soon enough. Got about 1 mile and Cindy came beside me and said Erin was taking the short cut and was walking. I said I was going to whole way, but then turned around and saw Erin right behind so I waited for her. Earlier in the run I was telling her how I wasn't hung up on killing myself for one workout, but here I was ready to do it for this one. She asked what I was going to do so I told her, my brain says go long, but my body is screaming shortcut. She said she would do what I did and as long as we stayed together we could make it. Some blood must have made it back to my brain and I remembered what I said earlier and when we got to the shortcut spot I said shortcut. It saved us about 3/4 a mile and I really needed it. I think this run will really help in the end, but do not want to do that again. I think the loop from cary cafe is good, but I'll need to see how many miles if we the skip the turkey creek part before adding it my list or "normal" routes. I took two alleves and ate a big awesome breakfast, then went home, had more coffee and off to the ballet. came home and went to bed early.
sunday: knees are better this week than last, but muscles are much more sore. Did an easy swim with a lot of pulling and breaststroke and nothing that got my heart rate up too high. The pool was 90 so it felt great. Then did some yoga in the water that really helped. I knew trying to do this on land would not work as I would be spending too much energy staying upright and not enough getting the position right to get the benefit from it. I must say the yoga in the pool was awesome and really helped my hips loosen up. Then the girl joined me in the pool for some fun.
weekly mileage:39 - not the 40 I wanted, but still a record for me.
next week is a recovery week for me and I need it.
Holy Crap that was hard!
So here we go
Monday: 5 miles flat and easy. This was the easiest workout of the week. Only did 4.5 but at 10:04 pace and it was flat and enjoyable. Ran with cindy on black creek trail.
tuesday: my track workout was 6 x 1 mile ( 400 jog recovery ) getting faster each odd lap. Coach called and suggested I go in the morning since it might rain in the late morning when I normally go. It was really hard that morning to get going. The 1.75 mile warmup was tough, my legs were tired, my knees hurt and I had no energy. Luckily this wasn't a fast pace so i still felt I could handle it. I told Coach B that I was going to change it to 2 x 2 miles and 2 x 1 mile so I could get done quicker. My first two laps were at marathon race pace, or 9:50 / mile after those two I decided to skip the recovery and start the next set of 9:30 both of those went well two, I was in a groove, my hr was doing well and I was listening to endurance planet podcasts to take my mind of the boringness of running 30 laps by myself. so it ended up being 1 x 4 miles, then I did a recovery which I almost skipped, but was so happy I didn't. the next set was 2 x 1 mile at 9 min pace which on the track is usually very easy for me, but not today. The first I did ok, but the second was really hard. This is 10k pace so at mile 8 I guess it's supposed to be hard. I survived this one.
Wednesday: since this was the second hard week in a row I only had back to the core and no cycling this week. It was of course a hard class and my tired legs didn't help. My abs were doing fine, but whenever the set called for using the hamstrings for hip flexors I just couldn't do it.
Thursday: morning, a little sore in the abs, but since I really couldn't do the class as I should it wasn't bad. Had a 6-7 mile run today and I wanted to hit my 40 for the week so I had to do 6.5 since I only did 4.5 on monday. Started off really hard again, but after about 3 miles i started feeling better and finished off fairly strong so I had some hope for my 20 on the weekend. That night Erin texts me that we are meeting Lauren at breakfast at 11 so I have to come up with a route that starts and stops at cary cafe so I don't have to worry about rushing after the run is done.
Friday: day off, find route, but it is on turkey creek trail, I ran turkey creek once during my last marathon training so I knew it was hard, but figured it was doable and now would be the best time to do it and reep the benefits. aka get stronger for it, without sacrafising recovery.
Saturday: Still not doing great on energy, but still had to go. Picked up Erin and headed out. The first 9 miles of the run went really well, we were on 10:40 pace when we hit turkey creek and were doing good on the hills. Turkey creek really took it out of me and had to walk many of the hills, when we got to the spillway my legs just died. After a short break at the bathrooms I started off for the remaining 4 miles just hoping to survive. I left early thinking Cindy and Erin would catch me soon enough. Got about 1 mile and Cindy came beside me and said Erin was taking the short cut and was walking. I said I was going to whole way, but then turned around and saw Erin right behind so I waited for her. Earlier in the run I was telling her how I wasn't hung up on killing myself for one workout, but here I was ready to do it for this one. She asked what I was going to do so I told her, my brain says go long, but my body is screaming shortcut. She said she would do what I did and as long as we stayed together we could make it. Some blood must have made it back to my brain and I remembered what I said earlier and when we got to the shortcut spot I said shortcut. It saved us about 3/4 a mile and I really needed it. I think this run will really help in the end, but do not want to do that again. I think the loop from cary cafe is good, but I'll need to see how many miles if we the skip the turkey creek part before adding it my list or "normal" routes. I took two alleves and ate a big awesome breakfast, then went home, had more coffee and off to the ballet. came home and went to bed early.
sunday: knees are better this week than last, but muscles are much more sore. Did an easy swim with a lot of pulling and breaststroke and nothing that got my heart rate up too high. The pool was 90 so it felt great. Then did some yoga in the water that really helped. I knew trying to do this on land would not work as I would be spending too much energy staying upright and not enough getting the position right to get the benefit from it. I must say the yoga in the pool was awesome and really helped my hips loosen up. Then the girl joined me in the pool for some fun.
weekly mileage:39 - not the 40 I wanted, but still a record for me.
next week is a recovery week for me and I need it.
Sunday, January 25, 2009
National Marathon Training week 13
Monday: Had five easy miles today, but had to run at home since the girl was off for mlk day and I was staying home with her. Running from home is never easy as the neighborhood features some big hills. I wanted to stay in hr zone 3 today but I knew the last mile that was not going to happen due to one of those aforementioned hills. So I started off nice and easy and really concentrated on easing up going downhills so my hr would lower enough to not peak too high on the uphills. Only went into zone 4 for a few minutes on that last hill, and felt pretty good today.
5 miles with a 10:30 ave pace.
Tuesday: Today was supposed to be a track day, but the snow made that impossible so when I got up and saw it coming down hard and already 2 inches on the ground, I broke out the cross country shoes with the spikes, got bundled up and headed out to do my 2 mile warmup. It was awesome, except for the fact that the snow stung my eyes, it was perfect. Then headed into the house for some speedwork on the treadmill. Did 4 x (4 mins fast / 2 easy / 2 faster / 4 recovery), then only did a half mile of my 2 mile cool down as the kid really NEEDED to go out in the snow and wanted to take the cat for a walk in it.
Wednesday: another snow day, so no biking outside was possible, so I stayed inside and did a 45 min spinnervals dvd and a core/Resistance workout.
Thursday: Still snow on the ground, but I thought umstead would be ok, so cindy and I headed out for our normal 10k loop, she was going to cut off at the 5 mile spilt and I was supposed to negative split the last 2 miles. We got to umstead after 2.5 miles and it was covered in snow and I saw a sign that the trail was closed. I just thought they meant the hiking trails so proceeded into the park. got about 50 yards and the snow was hiding ice underneath so we decided to just turnaround and run back. Then I got the joy of trying to negative split miles on a mostly uphill very hilly campus. Needless to say that didn't occur, but the workout was supposed to build strength, so really pushing on those hills, I'm sure, did the trick.
Friday: day off, it was great, but getting a little nervous about the 18 on Saturday.
Saturday: Started off with temps in the low 40's so after last week's 18 degrees, it was a joy. Still cold on the black creek trail but after about 3 miles I was warmed up, then at mile 5 the fleece top came off and I just ran in a short sleeve running shirt. The first part of the run was going great, I noticed my hr was up from the previous 16 I did on the same route, but we were going faster, and still I felt pretty good. At the 16 mile mark we were at a 10:40 pace compared to 10:44 the last time I did 16, but I still had 2 miles to go. I was really hurting but decided to just do the 2 miles in survival mode, I sent Erin on ahead as she was feeling good and I didn't want to slow her down, or have the pressure of trying to keep up. Mile 17 was harder as it is a slight uphill and I walked twice, but after the turn around, I started feeling better with the slight downhill and only had to walk once. Once the run was done, it was real struggle to get up the hill back to the car. Then finally we got to breakfast and I was starving, wanted to just keep eating, but had to leave to get home.
Sunday: it was tough going this morning, right knee was buggin me, both legs sore, and I was a little tired and dragging, but I still got in the pool. it helped that I cranked the heat last week and it was probably 90 degrees. Swam 1.2 miles in about 30 mins, with a little kicking that really helped the knee.
weelky miles = 35, next week is my first 40 mile week ever and the first 20 mile run of this training period.
5 miles with a 10:30 ave pace.
Tuesday: Today was supposed to be a track day, but the snow made that impossible so when I got up and saw it coming down hard and already 2 inches on the ground, I broke out the cross country shoes with the spikes, got bundled up and headed out to do my 2 mile warmup. It was awesome, except for the fact that the snow stung my eyes, it was perfect. Then headed into the house for some speedwork on the treadmill. Did 4 x (4 mins fast / 2 easy / 2 faster / 4 recovery), then only did a half mile of my 2 mile cool down as the kid really NEEDED to go out in the snow and wanted to take the cat for a walk in it.
Wednesday: another snow day, so no biking outside was possible, so I stayed inside and did a 45 min spinnervals dvd and a core/Resistance workout.
Thursday: Still snow on the ground, but I thought umstead would be ok, so cindy and I headed out for our normal 10k loop, she was going to cut off at the 5 mile spilt and I was supposed to negative split the last 2 miles. We got to umstead after 2.5 miles and it was covered in snow and I saw a sign that the trail was closed. I just thought they meant the hiking trails so proceeded into the park. got about 50 yards and the snow was hiding ice underneath so we decided to just turnaround and run back. Then I got the joy of trying to negative split miles on a mostly uphill very hilly campus. Needless to say that didn't occur, but the workout was supposed to build strength, so really pushing on those hills, I'm sure, did the trick.
Friday: day off, it was great, but getting a little nervous about the 18 on Saturday.
Saturday: Started off with temps in the low 40's so after last week's 18 degrees, it was a joy. Still cold on the black creek trail but after about 3 miles I was warmed up, then at mile 5 the fleece top came off and I just ran in a short sleeve running shirt. The first part of the run was going great, I noticed my hr was up from the previous 16 I did on the same route, but we were going faster, and still I felt pretty good. At the 16 mile mark we were at a 10:40 pace compared to 10:44 the last time I did 16, but I still had 2 miles to go. I was really hurting but decided to just do the 2 miles in survival mode, I sent Erin on ahead as she was feeling good and I didn't want to slow her down, or have the pressure of trying to keep up. Mile 17 was harder as it is a slight uphill and I walked twice, but after the turn around, I started feeling better with the slight downhill and only had to walk once. Once the run was done, it was real struggle to get up the hill back to the car. Then finally we got to breakfast and I was starving, wanted to just keep eating, but had to leave to get home.
Sunday: it was tough going this morning, right knee was buggin me, both legs sore, and I was a little tired and dragging, but I still got in the pool. it helped that I cranked the heat last week and it was probably 90 degrees. Swam 1.2 miles in about 30 mins, with a little kicking that really helped the knee.
weelky miles = 35, next week is my first 40 mile week ever and the first 20 mile run of this training period.
Saturday, January 17, 2009
National Marathon Training Week 12
This was a recovery week for me, but sure didn't feel like it on Saturday.
Monday: Day off, still riding the high from last week so it was really hard to take the day off, but I scheduled a massage which meant no lunch workout so that helped.
Tuesday: 5 easy. Still feeling really good and my 5 miles easy was just that, easy. did 5.4 at around 10:15 pace
Wednesday: Heater broke so had to work from home, did 30 mins of mtn biking at a place near my home after heater was working again.
Thursday: 7 miles easy. Ran the umstead 6.2 mile loop and then added a bit to the end to make it 6.6 miles at just under 10 min / mile pace. Not really easy, but still feeling good.
Friday: Another day off
Saturday: Today really sucked. Woke up to no water in the house and 11 degree temps.
too many things conspired against me today and my run just didn't go well.
Due to the cold temps I had planned to start running around 9:45 to get some sun and I was going to eat breakfast at 6, then have a banana around 9. Morning started off with no water in the house. Ate my breakfast at 6:30, then tried to figure out why we had no water, by 8:30 and still no water I had to goto Erin's house to get some water so we could flush the toilets and then by the time I was ready to go the banana was long forgotten. Started around 9:45 and it was still only 18 degrees, my legs never really got warmed up and it was really hard to keep turning over, then one of the people running with us hurt his knee so we were taking walk breaks to make sure he was ok and we would run up, then run back while he walked and that kept us off getting into a good rythm on the way back. Then about mile 10 I bonked and just had to stop. Erin kept going for another loop around the lake and I went the other way slowly to get to 11.
total
11 miles in 1:58:51 - 10:48 ave pace
ave hr 147, for the effort the hr was too high.
splits
1: 10:22 - left shin pain
2: 9:37 - warming up a bit
3: 9:31 - feeling ok, but it felt too hard
4: 9:40 - still feels hard and legs won't warmup
5: 10:26 - knee blow out ( not mine )
6: 9:44 - back in groove
7: 10:29 - stop for gel
8: 12:12 - knee guys starts walking
9: 11:05 - back and forth
10: 11:38 - bonking
11: 14:01 - half walk half run
Sunday: easy swim, been a while since I just did a straight 1 mile swim so did 8 mins of easy warmup, then 20 mins a faster pace and 4 mins easy cool down. just swimming for 1.1 miles
This was a tough ending to a good week, hopefully the weather and my legs will cooperate better next week...
weekly milage 23
Monday: Day off, still riding the high from last week so it was really hard to take the day off, but I scheduled a massage which meant no lunch workout so that helped.
Tuesday: 5 easy. Still feeling really good and my 5 miles easy was just that, easy. did 5.4 at around 10:15 pace
Wednesday: Heater broke so had to work from home, did 30 mins of mtn biking at a place near my home after heater was working again.
Thursday: 7 miles easy. Ran the umstead 6.2 mile loop and then added a bit to the end to make it 6.6 miles at just under 10 min / mile pace. Not really easy, but still feeling good.
Friday: Another day off
Saturday: Today really sucked. Woke up to no water in the house and 11 degree temps.
too many things conspired against me today and my run just didn't go well.
Due to the cold temps I had planned to start running around 9:45 to get some sun and I was going to eat breakfast at 6, then have a banana around 9. Morning started off with no water in the house. Ate my breakfast at 6:30, then tried to figure out why we had no water, by 8:30 and still no water I had to goto Erin's house to get some water so we could flush the toilets and then by the time I was ready to go the banana was long forgotten. Started around 9:45 and it was still only 18 degrees, my legs never really got warmed up and it was really hard to keep turning over, then one of the people running with us hurt his knee so we were taking walk breaks to make sure he was ok and we would run up, then run back while he walked and that kept us off getting into a good rythm on the way back. Then about mile 10 I bonked and just had to stop. Erin kept going for another loop around the lake and I went the other way slowly to get to 11.
total
11 miles in 1:58:51 - 10:48 ave pace
ave hr 147, for the effort the hr was too high.
splits
1: 10:22 - left shin pain
2: 9:37 - warming up a bit
3: 9:31 - feeling ok, but it felt too hard
4: 9:40 - still feels hard and legs won't warmup
5: 10:26 - knee blow out ( not mine )
6: 9:44 - back in groove
7: 10:29 - stop for gel
8: 12:12 - knee guys starts walking
9: 11:05 - back and forth
10: 11:38 - bonking
11: 14:01 - half walk half run
Sunday: easy swim, been a while since I just did a straight 1 mile swim so did 8 mins of easy warmup, then 20 mins a faster pace and 4 mins easy cool down. just swimming for 1.1 miles
This was a tough ending to a good week, hopefully the weather and my legs will cooperate better next week...
weekly milage 23
Sunday, January 11, 2009
National Marathon Week 11
This was a tough week, but amazingly I felt good for every workout. Next week is a recovery week to rest up for the last two weeks of the month which should prove to be extremely difficult. At least that's what I'm hoping for.
Monday: I was really sore from the weekend but luckily I only had 4 miles easy followed by 5 x 100 strides at the end. Did the 4 miles in 10:30 pace, but it wasn't easy and then the strides which actually felt good.
Tuesday: Still a little sore, but 100 times better than monday. Gotta love those recovery runs. The workout was 1.5 mile warmup, then 3 x 2 miles at 8:50 pace and 1 mile cool down. It was cold and drizzly. I had company for the warmup, and there were people at the track for the first two reps, but by the time I started the 3rd two mile repeat, I was by myself and the cold and rain were getting to me. I managed to do all 3 at 8:45 pace, but my cool down jog was only 1/2 mile instead of the full mile.
Wednesday: Met with the coach at lunch to go over the year plan so had to get both workouts in the morning. Did 35 mins of spinning on the bike while playing mario cart wii, then did a 20 min core workout.
Thursday: This was a 6 mile recovery/steady run. I didn't look at the details since all my recovery runs are at "comfortable" pace. Luckily today comfortable was a little faster than usual. Plus Erin and Vivian ran with Frank and I so the pace was a more lively 9:50 which included a 5:19 up half mile hill. Frank dropped out and did the 5.5 mile option and then we picked up the pace for the last mile to sub 9's to make up for the wait at the intersection. Felt really good on the hills on this one.
Friday: day off, yoga in the morning
Saturday: This was the 16 mile run at comfortable pace. Can 16 miles ever really be comfortable? I guess I'll find out when I do my 18 mile comfortable run in 2 weeks. This run went better than last week. I changed my walk breaks to be every 2 miles instead of every mile, this allowed me to get more into a rythm and relax into the run, without so many breaks. my ave pace for the whole run was 10:44 where last week it was 10:47. And I ran the last 3 miles without a walk break just like last week, but this week my last 3 miles were 1:10 faster. I ran mile 14 with Frank who was doing 8 and trying to average sub 10, after about a half mile I had to let him go as 9:25 was not what I wanted to do on mile 14, but I managed to do 9:48, then 10:07 and 10:08. Mile 16 felt better this week than 15 last week and my recovery after the run was faster as well.
Sunday: Easy swim, but legs are much better than last week. I actually felt good enough to do 5 mins of kicking.
I have a bit more confidence after this week, but the last two weeks of this month are still looming...
weekly mileage: 35
Monday: I was really sore from the weekend but luckily I only had 4 miles easy followed by 5 x 100 strides at the end. Did the 4 miles in 10:30 pace, but it wasn't easy and then the strides which actually felt good.
Tuesday: Still a little sore, but 100 times better than monday. Gotta love those recovery runs. The workout was 1.5 mile warmup, then 3 x 2 miles at 8:50 pace and 1 mile cool down. It was cold and drizzly. I had company for the warmup, and there were people at the track for the first two reps, but by the time I started the 3rd two mile repeat, I was by myself and the cold and rain were getting to me. I managed to do all 3 at 8:45 pace, but my cool down jog was only 1/2 mile instead of the full mile.
Wednesday: Met with the coach at lunch to go over the year plan so had to get both workouts in the morning. Did 35 mins of spinning on the bike while playing mario cart wii, then did a 20 min core workout.
Thursday: This was a 6 mile recovery/steady run. I didn't look at the details since all my recovery runs are at "comfortable" pace. Luckily today comfortable was a little faster than usual. Plus Erin and Vivian ran with Frank and I so the pace was a more lively 9:50 which included a 5:19 up half mile hill. Frank dropped out and did the 5.5 mile option and then we picked up the pace for the last mile to sub 9's to make up for the wait at the intersection. Felt really good on the hills on this one.
Friday: day off, yoga in the morning
Saturday: This was the 16 mile run at comfortable pace. Can 16 miles ever really be comfortable? I guess I'll find out when I do my 18 mile comfortable run in 2 weeks. This run went better than last week. I changed my walk breaks to be every 2 miles instead of every mile, this allowed me to get more into a rythm and relax into the run, without so many breaks. my ave pace for the whole run was 10:44 where last week it was 10:47. And I ran the last 3 miles without a walk break just like last week, but this week my last 3 miles were 1:10 faster. I ran mile 14 with Frank who was doing 8 and trying to average sub 10, after about a half mile I had to let him go as 9:25 was not what I wanted to do on mile 14, but I managed to do 9:48, then 10:07 and 10:08. Mile 16 felt better this week than 15 last week and my recovery after the run was faster as well.
Sunday: Easy swim, but legs are much better than last week. I actually felt good enough to do 5 mins of kicking.
I have a bit more confidence after this week, but the last two weeks of this month are still looming...
weekly mileage: 35
Wednesday, December 31, 2008
National Marathon Week 10
This week has another 15 mile run at the end and it has new years in the middle. should be a tough one... January is the make or break month for me to see if I can hit my 4:20 goal. There are 4 tough weeks this month with one recovery week. Hopefully the weather will cooperate with my schedule...
Monday: Was supposed to swim, but got home late from Virginia and was worn out so I skipped it.
Tuesday: Today was a tempo run, after my last few workouts and all the traveling I wasn't expecting much, but it ended up being a really good run. Met Tim and Frank at Shelley lake and did the 1 mile warmup together. Tim had 4 miles at 8:30 and Frank said he would hang with me as long as he could. At mile 1 Tim took off and Frank and I increased to 9:10 pace, took my sweat shirt off at 1.5 and felt much better. My tempo pace for 5 miles was to be between 9:00 and 9:20. Mile 1 of tempo was 9:11 and I felt really good. Shelley lake is really flat so I'm sure that had something to do with it. mile 2 of the tempo was 9:10, still feeling good so I decided to pick it up a bit to 9 min pace and lost Frank. Mile 3 was 8:58, this was harder, but I still felt really good so I kept this pace for mile 4 and an 8:59. Mile 5 of the tempo had a short steep hill right where I dropped my sweat shirt that I had to pick up so I wanted to keep my 9 min pace going so after picking it up I sprinted to the top and still had dropped to 9:30 pace from 8:56 and was way out of breath. I kept a decent pace going until I could breath again and picked it up for the final quarter to finish mile 5 @ 9:03. then did a 10:14 cool down. total for the run 1:05 and a 9:23 pace for 7 miles, tempo part was 9:04 pace for 5 miles.
Wednesday: Coach changed my schedule to be a cross train at the last minute from a run so I did a swim today.
warmup:
5 swim, 5 pull, 5 kick w/fins
mainset:
12 mins pull & paddles @ 2.3
3 min swim at 2.3 :30 ri
2 min swim at 2.4 :30 ri
1 min swim at 2.5
cool down:
5 mins easy
Thursday: Very cold new year's day run. Wore my new tights and socks and shorts with an old long sleeve shirt and heavy fleece sweat shirt on top, skiing gloves and a hat. Had my heavy metal play list shuffled on my iphone and took off early. It was close to 30 degrees, I think I overdressed, but running into the wind I was cold with the wind chill, but when the wind was at my back it felt hot. Either way I felt fairly good and stong on this run, a little sore from the 3 hours of ice skating the day before, but since it was an easy run I took it easy. Did 5 miles in 52 mins for a 10:16 pace...
Friday: day off - woo hoo, but spent day taking down chritmas gifts and starting on a hopefully consistent resistence training plan.
Saturday: 15 miles at comfortable pace - um remember not to start resistence training day before 15 mile run. This 15 miler was better than the last 15 miler, while last time I was coming down with a cold, this time my energy level was good, but my muscles were sore. My running partners were resting injuries and my other running buddies were either too lazy to get up or had to watch the kids so I was solo this week. I setup a playlist for the iphone and headed to umstead. Started off cold, I was wearing long tights and shorts and a long sleeve running shirt and fleece pullover. no gloves or head gear. My paces were slower to start than last time, but overall my pace at the end was better. I did run the last 3 miles without walkbreaks but man my quads were killing me.
stats: 15 miles in 2:42:00 for a 10:47 pace, ave hr 144 max 162. spent most of the time in zone 3 1:54:45, and some in zone 4 ( 40:06 ).
Sunday: Swim - legs were really sore today so just did an easy swim and no kicking.
miles for the week 27
looking forward to getting back to a normal schedule...
Monday: Was supposed to swim, but got home late from Virginia and was worn out so I skipped it.
Tuesday: Today was a tempo run, after my last few workouts and all the traveling I wasn't expecting much, but it ended up being a really good run. Met Tim and Frank at Shelley lake and did the 1 mile warmup together. Tim had 4 miles at 8:30 and Frank said he would hang with me as long as he could. At mile 1 Tim took off and Frank and I increased to 9:10 pace, took my sweat shirt off at 1.5 and felt much better. My tempo pace for 5 miles was to be between 9:00 and 9:20. Mile 1 of tempo was 9:11 and I felt really good. Shelley lake is really flat so I'm sure that had something to do with it. mile 2 of the tempo was 9:10, still feeling good so I decided to pick it up a bit to 9 min pace and lost Frank. Mile 3 was 8:58, this was harder, but I still felt really good so I kept this pace for mile 4 and an 8:59. Mile 5 of the tempo had a short steep hill right where I dropped my sweat shirt that I had to pick up so I wanted to keep my 9 min pace going so after picking it up I sprinted to the top and still had dropped to 9:30 pace from 8:56 and was way out of breath. I kept a decent pace going until I could breath again and picked it up for the final quarter to finish mile 5 @ 9:03. then did a 10:14 cool down. total for the run 1:05 and a 9:23 pace for 7 miles, tempo part was 9:04 pace for 5 miles.
Wednesday: Coach changed my schedule to be a cross train at the last minute from a run so I did a swim today.
warmup:
5 swim, 5 pull, 5 kick w/fins
mainset:
12 mins pull & paddles @ 2.3
3 min swim at 2.3 :30 ri
2 min swim at 2.4 :30 ri
1 min swim at 2.5
cool down:
5 mins easy
Thursday: Very cold new year's day run. Wore my new tights and socks and shorts with an old long sleeve shirt and heavy fleece sweat shirt on top, skiing gloves and a hat. Had my heavy metal play list shuffled on my iphone and took off early. It was close to 30 degrees, I think I overdressed, but running into the wind I was cold with the wind chill, but when the wind was at my back it felt hot. Either way I felt fairly good and stong on this run, a little sore from the 3 hours of ice skating the day before, but since it was an easy run I took it easy. Did 5 miles in 52 mins for a 10:16 pace...
Friday: day off - woo hoo, but spent day taking down chritmas gifts and starting on a hopefully consistent resistence training plan.
Saturday: 15 miles at comfortable pace - um remember not to start resistence training day before 15 mile run. This 15 miler was better than the last 15 miler, while last time I was coming down with a cold, this time my energy level was good, but my muscles were sore. My running partners were resting injuries and my other running buddies were either too lazy to get up or had to watch the kids so I was solo this week. I setup a playlist for the iphone and headed to umstead. Started off cold, I was wearing long tights and shorts and a long sleeve running shirt and fleece pullover. no gloves or head gear. My paces were slower to start than last time, but overall my pace at the end was better. I did run the last 3 miles without walkbreaks but man my quads were killing me.
stats: 15 miles in 2:42:00 for a 10:47 pace, ave hr 144 max 162. spent most of the time in zone 3 1:54:45, and some in zone 4 ( 40:06 ).
Sunday: Swim - legs were really sore today so just did an easy swim and no kicking.
miles for the week 27
looking forward to getting back to a normal schedule...
Tuesday, December 30, 2008
National Marathon Week 9
These next two weeks are going to be odd with Christmas and New Years and the kid off from school and us off from work so I told myself to make sure to get the runs in and try as best I can to do the rest...
Monday: I had a 3 mile recovery run with strides after, but decided to skip it since I was still recovering from a cold and it was 23 degrees in the morning, the only time I had to run and I just felt too crappy to get out of bed.
Tuesday: Feeling better today but decided to do an easier track workout today to keep recovering from my cold. Did 1.5 mile warmup followed by a 3 mile run alternating 400's fast/recovery ( 2:10 / 2:20 ). Ran with Cindy and Frank and this way of doing 3 miles on the track was better than the way I did it last time as the change in pace broke up the monotony, but since I had company that probably had something to do with it as well.
Wednesday: Today I had swim/kick with fins in the morning and mtn bike at lunch. Did my swim and more kicking than normal and felt really good, but had to skip the bike as the park was closed and had to do some last minute shopping
Thursday: day off
Friday: Today was the long run day as Saturday is a travel day. This is a recovery week so I only had 10 miles, but they were to be done at ~9:30 pace. Met Erin and Rob at Lake Benson and ran towards downtown Garner and did a loop back. This one was tough. We started off around 10:30 pace for the first mile, but then gradually sped up until we were doing 9:30's. The course was sidewalks and roads and rolling all the way. At mile 7 we were at 9:37 ave pace for the whole run so we were right on pace, but even though the next two miles were flat, I couldn't get the pace any lower so at mile 9 we were at 9:35 and I decided to slow down and do a cool down back to the car. Ended up with 9:37 ave pace for 9.61 miles
Sat: day off, but I did play some sand volley ball for 1.5 hours
Sun: had a 6 mile easy, run, it wasn't easy, I was tired from travel and staying up really late for me. Did 6.1 miles in 1:02:43 for about a 10:20 pace.
Next week is going to be tough again, but then hopefully will be back to the normal routine.
weekly mileage: 22
Monday: I had a 3 mile recovery run with strides after, but decided to skip it since I was still recovering from a cold and it was 23 degrees in the morning, the only time I had to run and I just felt too crappy to get out of bed.
Tuesday: Feeling better today but decided to do an easier track workout today to keep recovering from my cold. Did 1.5 mile warmup followed by a 3 mile run alternating 400's fast/recovery ( 2:10 / 2:20 ). Ran with Cindy and Frank and this way of doing 3 miles on the track was better than the way I did it last time as the change in pace broke up the monotony, but since I had company that probably had something to do with it as well.
Wednesday: Today I had swim/kick with fins in the morning and mtn bike at lunch. Did my swim and more kicking than normal and felt really good, but had to skip the bike as the park was closed and had to do some last minute shopping
Thursday: day off
Friday: Today was the long run day as Saturday is a travel day. This is a recovery week so I only had 10 miles, but they were to be done at ~9:30 pace. Met Erin and Rob at Lake Benson and ran towards downtown Garner and did a loop back. This one was tough. We started off around 10:30 pace for the first mile, but then gradually sped up until we were doing 9:30's. The course was sidewalks and roads and rolling all the way. At mile 7 we were at 9:37 ave pace for the whole run so we were right on pace, but even though the next two miles were flat, I couldn't get the pace any lower so at mile 9 we were at 9:35 and I decided to slow down and do a cool down back to the car. Ended up with 9:37 ave pace for 9.61 miles
Sat: day off, but I did play some sand volley ball for 1.5 hours
Sun: had a 6 mile easy, run, it wasn't easy, I was tired from travel and staying up really late for me. Did 6.1 miles in 1:02:43 for about a 10:20 pace.
Next week is going to be tough again, but then hopefully will be back to the normal routine.
weekly mileage: 22
Sunday, December 21, 2008
National Marathon week 8
Week 8 was a struggle, really only Tuesday went well, but I managed to get through it and am looking forward to no work for two weeks and having a recovery week during Christmas.
Monday: Recovery Run 4 miles: Did 4.3 on the flattest course available which really isn't flat but does have a nice middle section that is flat. legs felt really heavy and tired at the beginning, finally started feeling good around mile 2.5 just in time for the hilly section back to work.
Tuesday: Track Day, This was a great day for me, did a 1.5 mile warmup, then
2000 at 9 min pace, 6 x 800's starting at 4:20 and getting faster by 5 seconds rep. then a 1 mile cool down, beat all my goal times and felt good doing it. big confidence builder.
Wednesday: was supposed to do core class and 20 mile easy bike, wasn't able to do either as we were driving up to Virginia for dinner with Lilyan's grandpa. So it was leave at 3, drive 3 hours, eat dinner and open presents, drive 3 hours home, this after getting up at 5 to get my work hours in. At least she got a wii out of it.
Thursday: I had a 6-7 mile steady run on the schedule, but instead did a 1 mile warmup, 3 mile tempo at 9:15 pace, 2 mile cool down. This was tough and did more walking than I would like, but I needed to save my legs for saturday's 15 miles and was tired from yesterday.
Friday: This was an off day, but since wednesday got screwed up, I did an easy 35 min swim. It felt great swimming but still mentally tired.
Saturday: Woke up with a head cold, felt really tired and congested, but had to meet Erin and Rob for 15 miles. Luckily the weather this week was in the 50's and dry. We did a route that started at starbucks, ran 2.5 hilly miles to a greenway, then did a 5 mile out and back on the flat greenway. taking walk breaks every mile to drink or eat. I felt tired and drained the whole time but the fueling strategy kept me going and I made it through, the first half was at 10:25 pace, the second at 11:15 to ave 10:50 for the whole route.
Sunday: still feeling the headcold, but wanted to get the legs and shoulders loosened up so did an easy 30 min 1 mile swim.
Looking forward to next week's reduced mileage, but more travel at the end of the week.
Weekly mileage: 25
Monday: Recovery Run 4 miles: Did 4.3 on the flattest course available which really isn't flat but does have a nice middle section that is flat. legs felt really heavy and tired at the beginning, finally started feeling good around mile 2.5 just in time for the hilly section back to work.
Tuesday: Track Day, This was a great day for me, did a 1.5 mile warmup, then
2000 at 9 min pace, 6 x 800's starting at 4:20 and getting faster by 5 seconds rep. then a 1 mile cool down, beat all my goal times and felt good doing it. big confidence builder.
Wednesday: was supposed to do core class and 20 mile easy bike, wasn't able to do either as we were driving up to Virginia for dinner with Lilyan's grandpa. So it was leave at 3, drive 3 hours, eat dinner and open presents, drive 3 hours home, this after getting up at 5 to get my work hours in. At least she got a wii out of it.
Thursday: I had a 6-7 mile steady run on the schedule, but instead did a 1 mile warmup, 3 mile tempo at 9:15 pace, 2 mile cool down. This was tough and did more walking than I would like, but I needed to save my legs for saturday's 15 miles and was tired from yesterday.
Friday: This was an off day, but since wednesday got screwed up, I did an easy 35 min swim. It felt great swimming but still mentally tired.
Saturday: Woke up with a head cold, felt really tired and congested, but had to meet Erin and Rob for 15 miles. Luckily the weather this week was in the 50's and dry. We did a route that started at starbucks, ran 2.5 hilly miles to a greenway, then did a 5 mile out and back on the flat greenway. taking walk breaks every mile to drink or eat. I felt tired and drained the whole time but the fueling strategy kept me going and I made it through, the first half was at 10:25 pace, the second at 11:15 to ave 10:50 for the whole route.
Sunday: still feeling the headcold, but wanted to get the legs and shoulders loosened up so did an easy 30 min 1 mile swim.
Looking forward to next week's reduced mileage, but more travel at the end of the week.
Weekly mileage: 25
Sunday, December 14, 2008
National Marathon Week 7
Week 7 looked like this
M - Recovery Run ( 5 miles easy )
T - Track ( 1.5 warmup, 3 miles @ 9, 2 miles @ 8:45, 1 mile @ 8:15 - 8:30, .5 cool)
W - Mountain bike morning, back to core class lunch
T - Negative Run ( 6 miles last 2 @ 9:30 pace )
F - Off
S - 13 miles on flat roads
S - Cross train
Monday: started off ok, I had a race on Saturday but still felt fairly good today, did 4.7 miles in 49 mins for 10:30 pace.
Tuesday: was great, it was a long track day, but I was looking forward to it since I saw it on my schedule. 3 miles ( 12 laps ) on the track is not that exicting so I was happy to have my coach run part of it with me as part of her cool down. Hit my paces right on or a little better, so very happy.
Wednesday: nothing went right, raining so trails closed, rfc staff had holiday lunch, so no back to the core and my last ditch plan to spin at home just wasn't appealing enough so I skipped it. No work out today but the rest was needed after Tuesday.
Thursday: Should have run in the morning, but was still feeling lazy. The rain stopped at 10 and I thought I could get an hour in before it came back so I headed out. Made to mile 4.5 before I got hit by a downpour. With only 15 minutes to go I figured I would just suck it up and get wet, but then the lightning started so I took the short cut back to work and ended up with 5.5 miles instead of the 6.2 planned and my pace at the end while faster was not quite the 9:30 on the schedule
Saturday: Was supposed to be flat, but my running partners had to stay close to home so we did loops around my extremely hilly neighborhood. Did 13 miles at 10:30 pace with walk breaks on the miles. It was cold, but little wind and the sun felt really good.
Sunday: Did a quick easy swim to loosen the legs and get the blood flowing. Quads are hurting, but not too bad.
31 miles this week, haven't done that many in a long time...
M - Recovery Run ( 5 miles easy )
T - Track ( 1.5 warmup, 3 miles @ 9, 2 miles @ 8:45, 1 mile @ 8:15 - 8:30, .5 cool)
W - Mountain bike morning, back to core class lunch
T - Negative Run ( 6 miles last 2 @ 9:30 pace )
F - Off
S - 13 miles on flat roads
S - Cross train
Monday: started off ok, I had a race on Saturday but still felt fairly good today, did 4.7 miles in 49 mins for 10:30 pace.
Tuesday: was great, it was a long track day, but I was looking forward to it since I saw it on my schedule. 3 miles ( 12 laps ) on the track is not that exicting so I was happy to have my coach run part of it with me as part of her cool down. Hit my paces right on or a little better, so very happy.
Wednesday: nothing went right, raining so trails closed, rfc staff had holiday lunch, so no back to the core and my last ditch plan to spin at home just wasn't appealing enough so I skipped it. No work out today but the rest was needed after Tuesday.
Thursday: Should have run in the morning, but was still feeling lazy. The rain stopped at 10 and I thought I could get an hour in before it came back so I headed out. Made to mile 4.5 before I got hit by a downpour. With only 15 minutes to go I figured I would just suck it up and get wet, but then the lightning started so I took the short cut back to work and ended up with 5.5 miles instead of the 6.2 planned and my pace at the end while faster was not quite the 9:30 on the schedule
Saturday: Was supposed to be flat, but my running partners had to stay close to home so we did loops around my extremely hilly neighborhood. Did 13 miles at 10:30 pace with walk breaks on the miles. It was cold, but little wind and the sun felt really good.
Sunday: Did a quick easy swim to loosen the legs and get the blood flowing. Quads are hurting, but not too bad.
31 miles this week, haven't done that many in a long time...
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