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.
Sunday, January 25, 2009
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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