The three of us went for a ride together on Saturday. I told myself it was going to be an easy 30 miles as written on our schedule, but myself objected and said we should go more since it's so nice out. I was not hearing any of it but me popped up and voted with myself and I was overruled. So I looked up the loop that we've done in the past and it was 36 miles. All of us agreed that was enough and out we went. I was a bit cold and I was bitching up a storm the first ten minutes. But finally I warmed up and got into an easy rhythm. The first 20 miles was a southeast route and the wind was out of the west south west so it was easy going and we averaged 19 miles an hour and kept our heart rate down. I knew we were going to be in deep doo doo on the way back but just kept it to myself.
When we hit the left turn and started the ride back our speed dropped from the 20's right to 15. The way back is also slightly uphill. Me told us just to put are head's down and just try to keep the ave speed over 16 so I hit the lap button on my watch and started to push. Myself, whose idea it was to do the extra 6 miles was in charge of the open areas where the wind was full on. He would get down into the drops and be as aero as possible and push as hard as possible. When he got tired, me would take over and sit up to recover before I would take over on the break heads and pedal a consistent pace. Me was in charge of the hills. There isn't a lot of hills on the way back, just some bumps, but with the wind, even a bump is a hill. The three of us would split time, at about mile 7 of the 16 I was dying and ready to quit. Myself had just given it all for a mile and still the average dropped from 16.4 to 16.1 and the wind just wouldn't stop. Just then me took over and did an easy pull and let our average drop. Somehow we manage to keep it at 16 and came to an easy spot. This gave us some hope and at mile 10 we must have hit the end of the climb because I was able to keep the pace over 16 without hitting to high of an hr. At mile 10 myself took over and did a hard pull to get us back to 16.3, then each of the next 3 miles the average went up .1 until we were at mile 14 and at 16.6. I knew we would make the goal of over 16 mph ave for the return trip so we sat up and coasted in the last mile or so.
It just so happened that the last mile was not into the wind anymore so we ended 16 miles at 16.6 and combined with the first 20 at 19 gave us a 17.9 ave mph. I was worried there at mile 8 on the way back that evil bill was going to show up and ruin everything, but we were able to keep him under wraps, at least for the time being.
It was tough ride at the end of a tough week with 4 bikes and 3 swims, and then 12 hours of yard work/staining was still ahead. I think I should have taken Monday off from work as I really needed a vacation from my weekend
Monday, April 6, 2009
20 years ago
Well actually it's 21, but that's close enough. It was 1988, I was a junior in college at University of Florida, I got on the scale and it said less than 220. That was the last time I can remember that an accurate scale registered less than 220. Until last month. I was training for a marathon and my weight was down in the low 220's but still could not get under 220. It was warm day and I had an 8 mile run scheduled, the scale in the morning said 223. After the run I got on the scale and it was 218. Of course I knew that it was all water, but still it was nice to actually see it. The next day it was back at 224.
Then the event occurred. I finally admitted my hip was injured enough that I wouldn't be able to do the marathon. I went to the ortho doctor and he told me it was bursitis, gave me a steroid shot and said no running for 4 weeks. With 4 weeks of no running in my future, I did not want to gain back up to the low 230's where I was when I started the marathon training so I began tracking my calories in vs out and watching what I ate. Two days later I weighed 219. It was quite a shock since the last time I weighed myself it was 226. How did a lose 7 lbs in 3 days? I was going a lot, but I was also drinking a lot of water and had not exercised in 5 days so I just thought it was water lose combined with my body flushing out all the junk and figured it would go back up again.
Two weeks later I am still hovering right around 218 - 221. My scale's body fat percent has returned to what it was before the shot so no dehydration. I have resumed exercise, bike and swim and weights, but still watching the cals in vs out. I am aiming for 90% of what I need to stay at current weight so I can lose gradually without getting too hungry or sending my body into store mode. I will admit that I have been hungry probably 80% of the time for the last two weeks, but with the scale cooperating it has been easier to keep it up. So I am going to officially count it and hope that next week when I start running again I can keep it going and finally get down to the 210 - 215 mark that I really would feel comfortable with. If by some miracle I can get under 200 that would be 1985. Maybe next year on the 25th anniversary :-).
Then the event occurred. I finally admitted my hip was injured enough that I wouldn't be able to do the marathon. I went to the ortho doctor and he told me it was bursitis, gave me a steroid shot and said no running for 4 weeks. With 4 weeks of no running in my future, I did not want to gain back up to the low 230's where I was when I started the marathon training so I began tracking my calories in vs out and watching what I ate. Two days later I weighed 219. It was quite a shock since the last time I weighed myself it was 226. How did a lose 7 lbs in 3 days? I was going a lot, but I was also drinking a lot of water and had not exercised in 5 days so I just thought it was water lose combined with my body flushing out all the junk and figured it would go back up again.
Two weeks later I am still hovering right around 218 - 221. My scale's body fat percent has returned to what it was before the shot so no dehydration. I have resumed exercise, bike and swim and weights, but still watching the cals in vs out. I am aiming for 90% of what I need to stay at current weight so I can lose gradually without getting too hungry or sending my body into store mode. I will admit that I have been hungry probably 80% of the time for the last two weeks, but with the scale cooperating it has been easier to keep it up. So I am going to officially count it and hope that next week when I start running again I can keep it going and finally get down to the 210 - 215 mark that I really would feel comfortable with. If by some miracle I can get under 200 that would be 1985. Maybe next year on the 25th anniversary :-).
Saturday, March 7, 2009
National Marathon training week 19
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
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
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
Saturday, February 21, 2009
Coach Bubba Race Report
Gotta do this while it's still fresh in my head...
Started off about 2.5 miles away from the race. Since I only ran 4 miles total the week before my original race plan was out the door and I was supposed to run 17 miles total for the day. I ran the 2.5 mile warmup, then got my chip and hit the bathroom and waited for the start. Started off with Cindy, who was not thinking today :-), but lost her at about the 1/2 mile mark. I was hoping to stay around 10 min pace through the beginning hilly part in the neighborhoods, then when I hit the tobacco trail, see what I could do.
Mile 1 was 9:50 and I had to constantly slow myself or I would have gone too fast.
Mile 2 was 9:42, but now I really had that feeling that I needed to go so I was looking for somewhere, but nothing
Mile 3 was 10:58, found a port a let and had to wait for one person, but better than going in someones front yard.
Mile 4 was 9:41, this pace was good and I was feeling good even on the hills
Mile 5 10:07, this was the hilliest mile of the race
Mile 6 9:32, Feeling good, but probably going too fast
Mile 7 9:46, with a walk break at the rest stop, I was planning to take a gel at this stop, and I did, but I was doing 9:15 when I came on the rest stop and after I hit the gel and got some water, it almost came right back up. Had to coast a while to recover.
Mile 8, 9:38 feeling good again and picking up the pace to try to break 2 hours.
Mile 9, 10:17 oops, had a gatorade at the turn around and once again had to hold it back or it was coming back up, and now my stomach was feeling sour. Time to abandon my hopes of breaking 2 hours. the plan now was just hold marathon race pace.
Mile 10, 9:44 doing ok, but stomach not happy
Mile 11, 9:48 starting to feel better, but this is mile 13.5 for me and my legs are saying, um you haven't held sub 10's for this long before what are you thinking?
Mile 12, 10:29 walk break at the last water stop. Just got water and it went down fine.
Mile 12.5, 4:27 for a 9:29 pace, it was all I could do to not take a walk break at the mile 12 sign, but there was a nice lady there cheering us on and I just couldn't do it to HER.
When I got done I was supposed to do a 2 mile cool down for 17 total, but did not. Instead I caught a ride to breakfast and my car. The way I was feeling it was for the best...
I really do like this race and all the miles I've put in made the hilly section easier. I think I could have broken 2 hours this year, but the 2.5 mile warmup and the bathroom break and then the gels did not help. I was taking nutrition for 17 miles, but doing a pace for 12.5 miles, not really the best way to do it. Live and learn.
Started off about 2.5 miles away from the race. Since I only ran 4 miles total the week before my original race plan was out the door and I was supposed to run 17 miles total for the day. I ran the 2.5 mile warmup, then got my chip and hit the bathroom and waited for the start. Started off with Cindy, who was not thinking today :-), but lost her at about the 1/2 mile mark. I was hoping to stay around 10 min pace through the beginning hilly part in the neighborhoods, then when I hit the tobacco trail, see what I could do.
Mile 1 was 9:50 and I had to constantly slow myself or I would have gone too fast.
Mile 2 was 9:42, but now I really had that feeling that I needed to go so I was looking for somewhere, but nothing
Mile 3 was 10:58, found a port a let and had to wait for one person, but better than going in someones front yard.
Mile 4 was 9:41, this pace was good and I was feeling good even on the hills
Mile 5 10:07, this was the hilliest mile of the race
Mile 6 9:32, Feeling good, but probably going too fast
Mile 7 9:46, with a walk break at the rest stop, I was planning to take a gel at this stop, and I did, but I was doing 9:15 when I came on the rest stop and after I hit the gel and got some water, it almost came right back up. Had to coast a while to recover.
Mile 8, 9:38 feeling good again and picking up the pace to try to break 2 hours.
Mile 9, 10:17 oops, had a gatorade at the turn around and once again had to hold it back or it was coming back up, and now my stomach was feeling sour. Time to abandon my hopes of breaking 2 hours. the plan now was just hold marathon race pace.
Mile 10, 9:44 doing ok, but stomach not happy
Mile 11, 9:48 starting to feel better, but this is mile 13.5 for me and my legs are saying, um you haven't held sub 10's for this long before what are you thinking?
Mile 12, 10:29 walk break at the last water stop. Just got water and it went down fine.
Mile 12.5, 4:27 for a 9:29 pace, it was all I could do to not take a walk break at the mile 12 sign, but there was a nice lady there cheering us on and I just couldn't do it to HER.
When I got done I was supposed to do a 2 mile cool down for 17 total, but did not. Instead I caught a ride to breakfast and my car. The way I was feeling it was for the best...
I really do like this race and all the miles I've put in made the hilly section easier. I think I could have broken 2 hours this year, but the 2.5 mile warmup and the bathroom break and then the gels did not help. I was taking nutrition for 17 miles, but doing a pace for 12.5 miles, not really the best way to do it. Live and learn.
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
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