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, February 17, 2009
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...
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