I'll be making some changes to my long runs for the next few weeks. My last training cycle I had two 20 milers and a 22. I only ran one 20 miler and the 22, so that's what I'll do again. This week's long run will probably happen on Thursday or Friday and will be 13-15 miles. I plan to head to Fresno and then the Bay Area to visit my Dad who is currently in a nursing/rehab facility.
This is week 11 of training. After this week, race day will be five weeks away.
You get some breathing room following last week's tough workouts, including a break from the track. You'll have three short, easy runs, your last marathon-pace run, and two days of rest. Save your energy for Saturday: Your long run will be 20 miles.
Sunday: Rest Day
Monday: 5 Miles Easy w/4 Strides (pace 9:52)
Tuesday: 8 Miles Easy (pace 9:52)
Wednesday: Rest
Thursday: 10 Miles w/8 Miles @ MP (marathon pace 9:09)
Friday: 5 Miles Easy
Saturday: 20 Miles LSD (pace 10:04-11:04)
Total planned miles: 48
Sunday, September 30, 2012
Saturday, September 29, 2012
Today's Run = 20 Miles and Weekly Report
This wasn't my worst week ever, but it wasn't my best either. I've been having a lot of pain in my left IT band. While running in Tennessee on Monday I was trying to figure out why. I finally remembered having the same issue in the Spring and after buying new shoes the pain went away. It seems like such a simple solution, but it really does work. Running shoes break down, they lose their cushioning, and become ineffective. I got new shoes yesterday, so I'm hoping to see improvement soon.
Sunday: Rest Day
Result: Rested
Monday: 4 Miles Easy w/4 Strides (pace 9:52 pace)
Result: 4.18 miles in 50:18, 12:02 pace. I was enjoying the beautiful weather too much to get in a hurry!
Tuesday: Yasso 800s - 9 miles total
Result: 5:14 in 1:04:24, 12:32
Trying to do Yasso 800s on hilly terrain is not a good idea! I pushed the pace some, but not much.
Wednesday: Rest
Result: Rested
Thursday: 10 Miles w/8 Miles @ MP (marathon pace 9:09)
7.38 miles in 1:28:16, 11:58 pace
Friday: Rest
Result: Rested and bought new shoes!
Saturday: 20 Miles LSD (pace 10:04-11:04)
Result: 20.01 miles in 4:06:39, 12:20 pace
I knew I couldn't wear to my new shoes for 20 miles. That is not even smart. I also planned on doing two loops, with a stop at home at about the 10 mile mark. So... I started with my new shoes and they felt pretty good for about 7 miles. I think they're going to be fine, just need a little more breaking in.
I set my watch to 3:1 intervals - run 3 minutes, walk 1 minute, repeat, repeat, repeat. This worked really well for about the first 12-13 miles. Then two things happened, I started getting tired and the temperatures started rising. It was 63 when I left and 80 when I got back. Someone, anyone, PLEASE send cool temps our way. I am completely done with summer!
I started getting really bummed as my pace slowed and slowed. Then I remembered Jeff Galloway's rule - 30 seconds a mile slower for every 5 degrees over 60. It's hard to do, but I know it's what I must if I'm going to finish. My last few miles were filled with longer walk breaks, pep talks, and a little nausea just to make it even more fun! I think my biggest issue is comparing my times to earlier this year. But that was in the Winter/Spring and now I'm training in the Summer/Fall. I'm still training my body to press on through, just a little slower than I want!
Ave HR 144
Max HR 159
Calories burned 1855
Sunday: Rest Day
Result: Rested
Monday: 4 Miles Easy w/4 Strides (pace 9:52 pace)
Result: 4.18 miles in 50:18, 12:02 pace. I was enjoying the beautiful weather too much to get in a hurry!
Tuesday: Yasso 800s - 9 miles total
Result: 5:14 in 1:04:24, 12:32
Trying to do Yasso 800s on hilly terrain is not a good idea! I pushed the pace some, but not much.
Wednesday: Rest
Result: Rested
Thursday: 10 Miles w/8 Miles @ MP (marathon pace 9:09)
7.38 miles in 1:28:16, 11:58 pace
Friday: Rest
Result: Rested and bought new shoes!
Saturday: 20 Miles LSD (pace 10:04-11:04)
Result: 20.01 miles in 4:06:39, 12:20 pace
I knew I couldn't wear to my new shoes for 20 miles. That is not even smart. I also planned on doing two loops, with a stop at home at about the 10 mile mark. So... I started with my new shoes and they felt pretty good for about 7 miles. I think they're going to be fine, just need a little more breaking in.
I set my watch to 3:1 intervals - run 3 minutes, walk 1 minute, repeat, repeat, repeat. This worked really well for about the first 12-13 miles. Then two things happened, I started getting tired and the temperatures started rising. It was 63 when I left and 80 when I got back. Someone, anyone, PLEASE send cool temps our way. I am completely done with summer!
I started getting really bummed as my pace slowed and slowed. Then I remembered Jeff Galloway's rule - 30 seconds a mile slower for every 5 degrees over 60. It's hard to do, but I know it's what I must if I'm going to finish. My last few miles were filled with longer walk breaks, pep talks, and a little nausea just to make it even more fun! I think my biggest issue is comparing my times to earlier this year. But that was in the Winter/Spring and now I'm training in the Summer/Fall. I'm still training my body to press on through, just a little slower than I want!
Ave HR 144
Max HR 159
Calories burned 1855
Thursday, September 27, 2012
Running In Tennessee
We were in Nashville last week for the wedding of the daughter of some of our very good friends. I took running gear like I always do while on vacation. But this time I actually ran! I was gone for six days and ran three of them. Nothing fast or long, but it felt great to get out in cooler temps and enjoy the rolling hills with no traffic.
We arrived in Nashville on Thursday. I've been trying to convince Les to run a half marathon with me, so we headed out together. There was a trail around our friends' neighborhood and we ran it. Part of it was right along the Harpeth River. And the company was great!
Saturday and Sunday were full with visiting with friends and family, so I didn't run either of those days. On Sunday we were at Les' sister's house and her husband offered his bike to Les to ride, so we based out of there on Monday and Tuesday mornings. Les rode while I ran.
Thankfully, we came home to cooler temps - it was 57 when I got up to run today. We're heading back into the 90s this weekend, but the nighttime temps suppose to be in the 60s, so my early morning runs will be great.
Sunday, September 23, 2012
M2T W10
This is week 10 of training. After this week, race day will be six weeks away. This week, you'll do Yasso 800s, which have become famous for boosting fitness and predicting marathon finishing times. You'll also do a longer marathon-pace run and a 20-mile long run. To balance out all that hard work, you'll have three rest days and just one short, easy run.
The Yasso 800s (named, of course, for Runner's World's Bart Yasso) are part of a simple speed workout that involves running 800-meter repeats (two laps around the track) with 400 meters of recovery in between. You aim to run the repeats in a time that's "equal" to your marathon time. That is, if you're shooting for a 3:30 marathon, try to run each 800-meter repeat in three minutes and 30 seconds.
If you don't have a track nearby, you can do the same workout on a treadmill or a flat, traffic-free stretch of road. If you're using a treadmill, set it 20 seconds faster than your goal pace, or at a 2 percent incline, to get a workout equivalent to what you'd get outside.
On your long run, if you feel ready, you can try picking up the pace in the final two to three miles to practice the fast finish you'll make in the race.
Sunday: Rest Day
Monday: 4 Miles Easy w/4 Strides (pace 9:52 pace)
Tuesday: Yasso 800s - 9 miles total
Wednesday: Rest
Thursday: 10 Miles w/8 Miles @ MP (marathon pace 9:09)
Friday: Rest
Saturday: 20 Miles LSD (pace 10:04-11:04)
Total planned miles: 43
The Yasso 800s (named, of course, for Runner's World's Bart Yasso) are part of a simple speed workout that involves running 800-meter repeats (two laps around the track) with 400 meters of recovery in between. You aim to run the repeats in a time that's "equal" to your marathon time. That is, if you're shooting for a 3:30 marathon, try to run each 800-meter repeat in three minutes and 30 seconds.
If you don't have a track nearby, you can do the same workout on a treadmill or a flat, traffic-free stretch of road. If you're using a treadmill, set it 20 seconds faster than your goal pace, or at a 2 percent incline, to get a workout equivalent to what you'd get outside.
On your long run, if you feel ready, you can try picking up the pace in the final two to three miles to practice the fast finish you'll make in the race.
Sunday: Rest Day
Monday: 4 Miles Easy w/4 Strides (pace 9:52 pace)
Tuesday: Yasso 800s - 9 miles total
Wednesday: Rest
Thursday: 10 Miles w/8 Miles @ MP (marathon pace 9:09)
Friday: Rest
Saturday: 20 Miles LSD (pace 10:04-11:04)
Total planned miles: 43
Monday, September 17, 2012
Life
TrainingPeaks on Wednesday of this week has this tip:
That would be me getting no sleep.
My plan for this morning was 3 miles easy with 3 strides. After a very restless night, compounded by a painful IT band, I got up hoping for a good run. For the first half mile, every step was painful. To complicate matters a little more, I hadn't eaten anything since lunch yesterday and I had no energy. I tried running a couple of times, and quickly downgraded by plan to walking.
Walking. Praying. Worrying. Praying. Making contingency plans. Lather, rinse, repeat. I know I can't solve anything by worrying, but this morning was tough.
And that's life sometimes.
If you get no sleep the night before a hard workout, try to rejigger your schedule and run easy instead. It's best to do the hard workout when you're well rested. If you try to run hard when you're tired, the workout will seem tougher than it should. You'll have to use more energy to perform at the same intensity, and that can be discouraging.I got word late Saturday that my Dad was in the hospital. He lives about 200 miles away. At 1:00 Sunday morning, he was transferred to San Francisco, another 200 miles away. He had back surgery about four years ago and they think he might have an infection where the screws are. If that is the case, he will have to have surgery. We're currently waiting for more tests and trying to coordinate a trip up there.
That would be me getting no sleep.
My plan for this morning was 3 miles easy with 3 strides. After a very restless night, compounded by a painful IT band, I got up hoping for a good run. For the first half mile, every step was painful. To complicate matters a little more, I hadn't eaten anything since lunch yesterday and I had no energy. I tried running a couple of times, and quickly downgraded by plan to walking.
Walking. Praying. Worrying. Praying. Making contingency plans. Lather, rinse, repeat. I know I can't solve anything by worrying, but this morning was tough.
And that's life sometimes.
Sunday, September 16, 2012
M2T W9
I'm not sure why I'm posting my plan for this week, I won't be following it after Wednesday. We have an out of state wedding to attend. I guess it's just to tell me what I'll be missing!
This is week nine of training. After this week, race day will be seven weeks away.
This week you’ll have two short runs, two days of rest, and an 18-mile long run. You'll have a longer marathon-pace run, and on Tuesday you’ll have your first tempo run. Your long run will stretch out to 18 miles.
Tempo runs train the muscles to use oxygen more efficiently so that you can sustain speed over a longer distance. Your tempo run should feel comfortably hard. You should feel like you're working, but not racing.
On your long run, if you feel ready, you can try picking up the pace in the final two to three miles to practice the fast finish you'll make in the race.
Sunday: Rest Day
Monday: 3 Miles Easy w/3 Strides (pace 9:52 pace)
Tuesday: 8 Miles w/3 Miles @ Tempo (tempo pace 8:30)
Wednesday: Rest
Thursday: 9 Miles w/7 Miles @ MP (marathon pace 9:09)
Friday: 3 Miles Easy (pace 9:52)
Saturday: 18 Miles LSD (pace 10:04-11:04)
Total planned miles: 41
This is week nine of training. After this week, race day will be seven weeks away.
This week you’ll have two short runs, two days of rest, and an 18-mile long run. You'll have a longer marathon-pace run, and on Tuesday you’ll have your first tempo run. Your long run will stretch out to 18 miles.
Tempo runs train the muscles to use oxygen more efficiently so that you can sustain speed over a longer distance. Your tempo run should feel comfortably hard. You should feel like you're working, but not racing.
On your long run, if you feel ready, you can try picking up the pace in the final two to three miles to practice the fast finish you'll make in the race.
Sunday: Rest Day
Monday: 3 Miles Easy w/3 Strides (pace 9:52 pace)
Tuesday: 8 Miles w/3 Miles @ Tempo (tempo pace 8:30)
Wednesday: Rest
Thursday: 9 Miles w/7 Miles @ MP (marathon pace 9:09)
Friday: 3 Miles Easy (pace 9:52)
Saturday: 18 Miles LSD (pace 10:04-11:04)
Total planned miles: 41
Saturday, September 15, 2012
Creatures of the Night
I realize running in the early morning, especially in the Fall, can be a little frightening. It's still dark at almost 6:00! The town we live in, Simi Valley, is regularly ranked as one of the safest cities in America. Violent crime is low, but I know there are still creeps in every city.
With that in mind, I headed out for my run at 5:07 this morning. I ran in well lit neighborhoods and I did not turn my iPod on until it was light out. I wanted to be completely aware of my surroundings.
It was about 6:15 when I had my one scare of the morning. I was running along, had my iPod on, was starting to feel pretty good, when something ran in front of me. I thought it was a very large rat until it turned around and I saw a face that looked like this:
A young possum! He was the ugliest thing. I screamed a little as it stared up at me with its beady eyes. I quickly got away from him, then I had to laugh. I've seen everything from deer, coyotes and bobcats, to rabbits and squirrels, but that little possum gave me the biggest scare yet!
With that in mind, I headed out for my run at 5:07 this morning. I ran in well lit neighborhoods and I did not turn my iPod on until it was light out. I wanted to be completely aware of my surroundings.
It was about 6:15 when I had my one scare of the morning. I was running along, had my iPod on, was starting to feel pretty good, when something ran in front of me. I thought it was a very large rat until it turned around and I saw a face that looked like this:
A young possum! He was the ugliest thing. I screamed a little as it stared up at me with its beady eyes. I quickly got away from him, then I had to laugh. I've seen everything from deer, coyotes and bobcats, to rabbits and squirrels, but that little possum gave me the biggest scare yet!
M2T W8 Results and Today's Run on the Sun
Sunday: Rest Day
Result: Walked 5.39 miles in 1:26:55, 16:07 pace
I took Saturday off last week, so didn't feel the need to rest.
Monday: 5 Miles Easy w/6 Strides (pace 9:58 pace)
Result: 6 miles in 1:06:53, 11:09 pace
Tuesday: 8 Miles Hills (no planned pace)
Result: Rested
Wednesday: Rest
Result: Rode 12.15 miles on the trail in 1:33:11, 7.8 mph Ave.
Thursday: Time Trial
Result: Rested. I intended to do my time trial, but I was sore after my ride up to Sunshine Mountain!
Friday: 4 Miles Easy (pace 9:58)
Result: 4.24 miles in 50:00, 11:48 pace
I really wanted to run faster until I remembered that it's not a good idea for me to run fast the day before a long run.
Saturday: 14 Miles LSD or Half Marathon (pace 10:04-11:04)
Result: 14.08 miles in 2:51:44, 12:12 pace.
After reading Jeff Galloway's recommendation for pacing in the heat, my hope was for a pace of about 12:00.
It was warm when I got up:
And stayed that way the entire time:
I followed a 10:1 run/walk ratio for about the first 8-9 miles. After that, I was running in direct sun and started doing 5:1 ratios. My last couple miles were 3:1. But I finished it. One consolation, unless something very strange is going on, it will not be this hot on November 10th in Santa Barbara.
I consumed about 50 ounces of fluid. This falls in the 16-20 ounces per hour recommended by Hammer Nutrition. I took 2 Anti-Fatigue Caps and 2 Endurolytes before I left, then 1 AF Cap and 2 Endurolytes each hour.
I did a different route this morning. These are roads that I have run many times, but I usually do this counter clockwise. Today I ran it clockwise. The 2 mile climb starting at about the 5.5 mile mark was a doozy!
My mile splits were good enough. Slowest mile was mile 14, but I walked from about 13.7 until I got home. My fastest mile was #10, which was all downhill and in the shade! I'm really working on consistency. Not going out too fast, then dying at the end.
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Ave HR 144
Max HR 160
Calories burned 1,336
Total planned miles: 31
Running: 29.71
Cycling: 12.15
Total miles: 41.86
Friday, September 14, 2012
Prep Time
Because I don't want to have to think too much in the morning...
Anti-Fatigue Caps and Endurolytes~ both of these are capsules. I'll take some before I head out, then have more in little baggies in my fuel belt.
Perpetuem ~ I've made a Multi-Hour Bottle. That's what is in the small flask. I'll drink 2 ounces every 30 minutes.
Water bottle ~ it will have lots of ice to start off. There are several parks on my planned route, so I can refill as needed.
The hourly forecast for in the morning:
From Jeff Galloway Training:
14 miles, but it's gonna be a long slow run! My Garmin is set-up for 10:1 intervals. 10 minutes running, 1 minute walking.
Anti-Fatigue Caps and Endurolytes~ both of these are capsules. I'll take some before I head out, then have more in little baggies in my fuel belt.
Perpetuem ~ I've made a Multi-Hour Bottle. That's what is in the small flask. I'll drink 2 ounces every 30 minutes.
Water bottle ~ it will have lots of ice to start off. There are several parks on my planned route, so I can refill as needed.
The hourly forecast for in the morning:
From Jeff Galloway Training:
When the temperature rises above 60° F: runners slow down by 30 seconds a mile for every 5 degrees above 60° F.
14 miles, but it's gonna be a long slow run! My Garmin is set-up for 10:1 intervals. 10 minutes running, 1 minute walking.
Guess Who Is Going to be Running REALLY Early Tomorrow?
... Hot weather across much of southwestern California today and Saturday...Strong upper level high pressure will remain anchored across the region through Saturday...High temperatures today and Saturday are expected to be mostly in the upper 70s and 80s right at the beaches... in the 90s to near 100 degrees across interior sections of the coastal plain... in lower elevations in the mountains and in the Antelope Valley... and between 98 and 106 degrees in the valleys.Although it will be hot... humidities are expected to be quite low through Saturday. This should keep heat index values below critical warning thresholds in most areas.People planning to be outdoors or those without air conditioning should practice heat safety tips. Wear lightweight light-colored loose fitting clothing. Drink plenty of non-alcoholic fluids. Avoid strenuous activity during the hottest part of the day... typically from late morning through early evening.
It's currently 94 here and the temps are still rising. I've been grumbling that it's been dark later in the mornings lately, but I'll be glad for it tomorrow. I'll be taking extra water and Endurolytes and try to be done by 7:30.
Thursday, September 13, 2012
The NYC Ban on Big Gulps
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Have you seen this? The New York City Board of Health approved Mayor Bloomberg's ban on large sugar-sweetened drinks on Thursday, as expected:
The plan--proposed by the mayor in May-- calls for a ban on the sale of all sugar-sweetened drinks--soda, sports drinks, energy drinks, sweetened teas and coffees and sweetened fruit drinks--in cups larger than 16 ounces at the city's restaurants, food carts, movie theaters, stadiums and sports arenas.The new policy does not include diet sodas, soft drinks sold in grocery stores or those that contain 70 percent or more fruit juice. Beer is also not included in the ban."Six months from today," Mayor Bloomberg tweeted, "our city will be an even healthier place. NYC's new sugary drink policy is the single biggest step any gov't has taken to curb #obesity. It will help save lives."Nearly 60 percent of the city's adults and 40 percent of its children are New Yorkers are overweight or obese, the mayor's office said, putting them at higher risk for disease.
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I agree that obesity is a problem in our country, it's obviously a problem in NYC. But I have strong doubts that a city ban is going to change anything. So someone wants to drown themselves in sugar, can we really stop them?
I don't drink any of the sugar-sweetened drinks listed, but I'm not a perfect eater. I'm of the 80-20 mindset. I eat healthy about 80% of the time and allow myself to indulge in less than healthy favorites. Will someone someday ban my beloved chocolate? What about my once a month Five Guys burger?
What do you think? Will this really save lives or is government overstepping?
Wednesday, September 12, 2012
Today's Ride ~ Sunshine Mountain
Our local trail is called Las Llajas. I've been riding it for a couple of years now. I think of it in several parts:
I rode to the oil well, then made the turn that would take me on up. This section has an average grade of 13.1% and maxes out at over 20%.
I gave myself lots of excuses and turn around points, but in the back of my mind I heard, "Push it on up to Sunshine Mountain today." As I got closer to the top, I remember I'm hard core and that settled it for me. To the top of Sunshine Mountain I went!
This is at the top. It was pretty damp out this morning, so not only was I sweaty, I was muddy!
It took just under an hour to get to the top. It took me 15 minutes and 43 seconds to ride 0.73 of a mile! It's really that hard! My heart rate was in the 150s and hit 162. My heart rate quickly dropped as soon as I stopped to drink some water and take pictures. After a little cruise around the top, I headed back down ~ that's the fun part!
12.15 miles in 1:33:11, 7.8 mph ave.
Ave HR 134
Max 162
Calories burned 737
- To the "Y" - from our house to where the trail splits, it is 4.65 miles. To the left is a cattle ranch, to the right the trail continues.
- To the oil well - another .25 miles.
- To Sunshine Mountain - another .73 miles
I rode to the oil well, then made the turn that would take me on up. This section has an average grade of 13.1% and maxes out at over 20%.
I gave myself lots of excuses and turn around points, but in the back of my mind I heard, "Push it on up to Sunshine Mountain today." As I got closer to the top, I remember I'm hard core and that settled it for me. To the top of Sunshine Mountain I went!
This is at the top. It was pretty damp out this morning, so not only was I sweaty, I was muddy!
It took just under an hour to get to the top. It took me 15 minutes and 43 seconds to ride 0.73 of a mile! It's really that hard! My heart rate was in the 150s and hit 162. My heart rate quickly dropped as soon as I stopped to drink some water and take pictures. After a little cruise around the top, I headed back down ~ that's the fun part!
12.15 miles in 1:33:11, 7.8 mph ave.
Ave HR 134
Max 162
Calories burned 737
Monday, September 10, 2012
Run/Walk Plan
I've been reading a bit about Run/Walk programs. I've never tried a consistent run/walk. If I take a walk break, I don't time it, I just walk until I'm ready to run again. This morning my plan was 6 miles easy with 5 strides*. I decided I would try a 4:1 run/walk ratio. Which means run 4 minutes, walk 1.
My first half mile was mostly walking to warm up. At the half mile mark I started running and didn't walk again until after the 5 mile mark. My legs felt great! I had given myself permission to walk a lot more than usual and didn't need to. Crazy how that works sometimes, isn't it?
I really needed this good run. I'm almost half way through this training cycle and I have not felt as strong or as fast as last time. Today was a total confidence builder.
Mile 1: 12:33
Mile 2: 10:31
Mile 3: 10:12
Mile 4: 10:18
Mile 5: 10:24
Mile 6: 12:53
6 miles in 1:06:53, 11:09 pace
Ave HR 148
Max HR 163
Calories burned 591
*I just checked my training plan. I was suppose to do 5 miles easy with 6 strides, not 6 miles easy with 5 strides!
My first half mile was mostly walking to warm up. At the half mile mark I started running and didn't walk again until after the 5 mile mark. My legs felt great! I had given myself permission to walk a lot more than usual and didn't need to. Crazy how that works sometimes, isn't it?
I really needed this good run. I'm almost half way through this training cycle and I have not felt as strong or as fast as last time. Today was a total confidence builder.
With ordinary talent and extraordinary perseverance, all things are attainable.
~Sir Thomas Foxwell Buxton, British philanthropist and politician
Mile 1: 12:33
Mile 2: 10:31
Mile 3: 10:12
Mile 4: 10:18
Mile 5: 10:24
Mile 6: 12:53
6 miles in 1:06:53, 11:09 pace
Ave HR 148
Max HR 163
Calories burned 591
*I just checked my training plan. I was suppose to do 5 miles easy with 6 strides, not 6 miles easy with 5 strides!
Sunday, September 9, 2012
M2T W8
I'm expecting this week to be much better than last!
After this week, you're halfway through training, and race day will be eight weeks away. This week you'll have two short, easy runs and two days of rest, plus a one-mile time trial to test your fitness and tweak your training paces if necessary. On Tuesday, you'll run on a hilly route.
On Saturday, instead of a typical long run, you have the option of doing a half-marathon. Heading to a shorter race during training is a great way to meet other runners, see a new route in your area, and break up the routine.
Sunday: Rest Day
Monday: 5 Miles Easy w/6 Strides (pace 9:58 pace)
Tuesday: 8 Miles Hills (no planned pace)
Wednesday: Rest
Thursday: Time Trial
Friday: 4 Miles Easy (pace 9:58)
Saturday: 14 Miles LSD or Half Marathon (pace 10:04-11:04)
After this week, you're halfway through training, and race day will be eight weeks away. This week you'll have two short, easy runs and two days of rest, plus a one-mile time trial to test your fitness and tweak your training paces if necessary. On Tuesday, you'll run on a hilly route.
On Saturday, instead of a typical long run, you have the option of doing a half-marathon. Heading to a shorter race during training is a great way to meet other runners, see a new route in your area, and break up the routine.
Sunday: Rest Day
Monday: 5 Miles Easy w/6 Strides (pace 9:58 pace)
Tuesday: 8 Miles Hills (no planned pace)
Wednesday: Rest
Thursday: Time Trial
Friday: 4 Miles Easy (pace 9:58)
Saturday: 14 Miles LSD or Half Marathon (pace 10:04-11:04)
Saturday, September 8, 2012
M2T W7 Results
I knew this week was going to be "off" going in to it. I just didn't know how off! It happens. It happened while I trained for my last marathon. I'm not going to stress over it and try to make up miles I didn't run this week.
Sunday: Rest Day
Result: Rode 5.85 miles in 33:22, 10.5 mph
I wanted to try an easy ride one day after my 18 miler to see if that would work some of the soreness out. I can't really say that it worked, but it didn't hurt.
Monday: 6 Miles Easy w/6 Strides (pace 9:58 pace)
Result: 6.08 miles in 1:10:30, 11:36 pace
Tuesday: 7 Miles Hills (no planned pace)
Result: Rested
Wednesday: Rest
Result: 4.91 miles in 1:13:41, 15.01 pace.
I don't even remember why I was so slow this day. It's just been that kind of a week!
Thursday: 5 Miles w/3 Miles @ MP (marathon pace = 9:09)
Result: Rested
Friday: 5 Miles Easy (pace 9:58)
Result: Ran 6.78 miles in 1:23:12, 12:17 pace
Saturday: 18 Miles LSD (pace 10:04-11:04)
Result: Rested. I'm completely worn out.
Total planned miles: 41
Running: 17.77
Cycling: 5.85
Total miles: 23.62
Sunday: Rest Day
Result: Rode 5.85 miles in 33:22, 10.5 mph
I wanted to try an easy ride one day after my 18 miler to see if that would work some of the soreness out. I can't really say that it worked, but it didn't hurt.
Monday: 6 Miles Easy w/6 Strides (pace 9:58 pace)
Result: 6.08 miles in 1:10:30, 11:36 pace
Tuesday: 7 Miles Hills (no planned pace)
Result: Rested
Wednesday: Rest
Result: 4.91 miles in 1:13:41, 15.01 pace.
I don't even remember why I was so slow this day. It's just been that kind of a week!
Thursday: 5 Miles w/3 Miles @ MP (marathon pace = 9:09)
Result: Rested
Friday: 5 Miles Easy (pace 9:58)
Result: Ran 6.78 miles in 1:23:12, 12:17 pace
Saturday: 18 Miles LSD (pace 10:04-11:04)
Result: Rested. I'm completely worn out.
Total planned miles: 41
Running: 17.77
Cycling: 5.85
Total miles: 23.62
Friday, September 7, 2012
Is it a Niggle?
The September issue of Runner's World had a feature on the six Americans who ran the marathon in the Olympics last month - Ryan Hall, Meb Keflezighi, Adbi Adbirahman, Kara Goucher, Shalane Flanagan, and Desiree Davila. They talked about training, motivation, injury prevention, racing, and nutrition. They listed mistakes they had made, along with lessons learned in past races.
Under Injury Prevention, Kara Goucher had this to say:
I've definitely got a niggle going on this week. I stepped off the curb funny on Monday and haven't had a good run since. My weekly mileage will show that tomorrow. I'm just trying to keep my niggle from turning into a full blown injury...
Under Injury Prevention, Kara Goucher had this to say:
Classify Your Pain
Niggle is a big word in the running world. We all have these little niggles here and there. Maybe the back of your knee is sore, because you tweaked it somehow. Or your hip is sore, because you did squats in the weight room. Something that carries on for two, three, even four days, that's okay. But for something that goes beyond that time frame, or that is causing you to run differently? That's not a niggle, that's an injury.
I've definitely got a niggle going on this week. I stepped off the curb funny on Monday and haven't had a good run since. My weekly mileage will show that tomorrow. I'm just trying to keep my niggle from turning into a full blown injury...
Monday, September 3, 2012
Hard Core
On Saturday Les rode with a bunch of his cycling friends. They call themselves the ADO group. ADO = All Day Ordeal. And that's exactly what they do. They ride All.Day. And it's usually an ordeal! Saturday was no exception, they rode 102.9 miles and climbed 10,979 feet!
Many of the riders in the group regularly ride double centuries (200 miles in one day.) One of the riders has completed over 100 double centuries! Another is training for the Furnace Creek 508. Les is seriously thinking about going for the California Triple Crown next year which means riding three double centuries in one year.
While they were riding, Les told one of the other riders what my plans for Saturday were. "She's running 18 miles, training for a marathon." The rider, a triathlete, said, "Now that's hard core." Coming from anyone in that group being called hard core is a huge complement!
When I headed out to run this morning, I was sore from Saturday's run. I started slowly and was tempted to take it really easy, but after about a mile I asked myself, "What would a hard core marathoner do?" I pushed on and picked up the pace!
At about 3.5 miles, I stepped off a curb and landed funny. I felt a pull in my left hamstring and glute. Oh man! Not again. I stopped and stretched, then started walking. After about a tenth of a mile, I had to ask again, "What would a hard core marathoner do?" I slowly started jogging. The pain wasn't too bad and I was able to finish my run with minimal pain.
My muscles actually feel better now than they did when I got up. An easy run is the best answer to sore legs. At least that's what hard core runners think...
Many of the riders in the group regularly ride double centuries (200 miles in one day.) One of the riders has completed over 100 double centuries! Another is training for the Furnace Creek 508. Les is seriously thinking about going for the California Triple Crown next year which means riding three double centuries in one year.
While they were riding, Les told one of the other riders what my plans for Saturday were. "She's running 18 miles, training for a marathon." The rider, a triathlete, said, "Now that's hard core." Coming from anyone in that group being called hard core is a huge complement!
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When I headed out to run this morning, I was sore from Saturday's run. I started slowly and was tempted to take it really easy, but after about a mile I asked myself, "What would a hard core marathoner do?" I pushed on and picked up the pace!
At about 3.5 miles, I stepped off a curb and landed funny. I felt a pull in my left hamstring and glute. Oh man! Not again. I stopped and stretched, then started walking. After about a tenth of a mile, I had to ask again, "What would a hard core marathoner do?" I slowly started jogging. The pain wasn't too bad and I was able to finish my run with minimal pain.
My muscles actually feel better now than they did when I got up. An easy run is the best answer to sore legs. At least that's what hard core runners think...
Sunday, September 2, 2012
M2T W7
We have a big event at church this week. Our annual "Youth Alive" conference, that has grown a lot in the past few years. Choir practice Wednesday night, services Thursday and Friday night. This means lots of time on my feet, in high heels, late nights and poor sleep. We also have guests coming. Right now, I'm thinking my long run will be on Wednesday. Or not.
This is week seven of training. After this week, race day will be nine weeks away.
Most of your routine is the same this week, with two easy runs, one day of hills, one marathon-pace run, and two days of rest.
Your long run will be 18 miles. It sounds daunting, but with a little planning, you can make it easier. Check the weather; if a storm is blowing through on the day you usually run long, do it another day. Plan to hook up with other runners for part of the run. Or download an audiobook to your music player.
Sunday: Rest Day
Monday: 6 Miles Easy w/6 Strides (pace 9:58 pace)
Tuesday: 7 Miles Hills (no planned pace)
Wednesday: Rest
Thursday: 5 Miles w/3 Miles @ MP (marathon pace = 9:09)
Friday: 5 Miles Easy (pace 9:58)
Saturday: 18 Miles LSD (pace 10:04-11:04)
This is week seven of training. After this week, race day will be nine weeks away.
Most of your routine is the same this week, with two easy runs, one day of hills, one marathon-pace run, and two days of rest.
Your long run will be 18 miles. It sounds daunting, but with a little planning, you can make it easier. Check the weather; if a storm is blowing through on the day you usually run long, do it another day. Plan to hook up with other runners for part of the run. Or download an audiobook to your music player.
Sunday: Rest Day
Monday: 6 Miles Easy w/6 Strides (pace 9:58 pace)
Tuesday: 7 Miles Hills (no planned pace)
Wednesday: Rest
Thursday: 5 Miles w/3 Miles @ MP (marathon pace = 9:09)
Friday: 5 Miles Easy (pace 9:58)
Saturday: 18 Miles LSD (pace 10:04-11:04)
Saturday, September 1, 2012
Today's Run: 18 miles
After last week's 16 miles, I really wasn't looking forward to today. I wasn't feeling very confident in my ability. But I was determined to get the miles in, no matter what.
We received our quarterly auto shipment from Hammer Nutrition this week. In it were our usual products - Hammer Gel, Recoverite, Heed, Perpetuem, Whey Protein, and Endurolytes (I think this might qualify us as Hammer "junkies"!) I also ordered my first bottle of Anti-Fatigue Caps. I've been reading about them, and decided to give them a try. Fatigue is certainly something I deal with on any run over about 2 hours.
So how did it go? Much, much better than last week! I didn't tell my legs to shut up a single time! My pace was very consistent. I still felt fatigued, but not until about the 15 mile mark. But that could have something to do with my route. Those last few climbs were tough! I don't know what that straight line is all about. I didn't climb a telephone pole... at least I don't remember climbing a telephone pole...
My fastest mile was #9 at 10:23. My slowest was #16 at 14:23, but then I was able to pick it back up and finish with 11:18 and 12:09 for miles 17 and 18.
18.05 miles in 3:22:05, 11:12 pace
Ave HR 146
Max HR 157
Calories burned 1,820
We received our quarterly auto shipment from Hammer Nutrition this week. In it were our usual products - Hammer Gel, Recoverite, Heed, Perpetuem, Whey Protein, and Endurolytes (I think this might qualify us as Hammer "junkies"!) I also ordered my first bottle of Anti-Fatigue Caps. I've been reading about them, and decided to give them a try. Fatigue is certainly something I deal with on any run over about 2 hours.
So how did it go? Much, much better than last week! I didn't tell my legs to shut up a single time! My pace was very consistent. I still felt fatigued, but not until about the 15 mile mark. But that could have something to do with my route. Those last few climbs were tough! I don't know what that straight line is all about. I didn't climb a telephone pole... at least I don't remember climbing a telephone pole...
My fastest mile was #9 at 10:23. My slowest was #16 at 14:23, but then I was able to pick it back up and finish with 11:18 and 12:09 for miles 17 and 18.
18.05 miles in 3:22:05, 11:12 pace
Ave HR 146
Max HR 157
Calories burned 1,820
M2T W6 Results
Six weeks down. Ten to go.
Sunday: Rest Day
Result: Rested
Monday: 5 Miles Easy w/5 Strides (pace 9:58 pace)
Result: 5.54 miles in 1:02:14, 11:14 pace
Tuesday: 6 Miles Hills (no planned pace)
Result: 6.07 miles in 1:12:42, 11:59 pace
Les needed to be in his office in Santa Barbara, so I tagged along. This meant lots of walking for me.
Wednesday: Rest
Result: Rode 11.3 miles on the trail in 1:09:20, 9.8 mph
I should have taken this rest day.
Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Result: 5.02 miles in 1:09:13, 13:47 pace.
I had nothing! My legs were so fatigued. I know better than to ignore rest days, but sometimes I do it anyway.
Friday: 6 Miles Easy (pace 9:58)
Result: Road 8.71 miles in 48:52, 10.7 mph
Les and I rode together. I told him I didn't want to go fast or hard, this needed to be a super easy ride, so my legs would be ready for Saturday's 18 miler. My average HR was 114, mission accomplished.
Saturday: 18 Miles LSD (pace 10:04-11:04)
Result: 18.05 miles in 3:22:05, 11:12 pace
I tried a new fueling strategy that seemed to help. Full post coming soon!
Total planned miles: 39
Running: 34.68
Cycling: 20.01
Total miles: 54.69
Sunday: Rest Day
Result: Rested
Monday: 5 Miles Easy w/5 Strides (pace 9:58 pace)
Result: 5.54 miles in 1:02:14, 11:14 pace
Tuesday: 6 Miles Hills (no planned pace)
Result: 6.07 miles in 1:12:42, 11:59 pace
Les needed to be in his office in Santa Barbara, so I tagged along. This meant lots of walking for me.
Wednesday: Rest
Result: Rode 11.3 miles on the trail in 1:09:20, 9.8 mph
I should have taken this rest day.
Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Result: 5.02 miles in 1:09:13, 13:47 pace.
I had nothing! My legs were so fatigued. I know better than to ignore rest days, but sometimes I do it anyway.
Friday: 6 Miles Easy (pace 9:58)
Result: Road 8.71 miles in 48:52, 10.7 mph
Les and I rode together. I told him I didn't want to go fast or hard, this needed to be a super easy ride, so my legs would be ready for Saturday's 18 miler. My average HR was 114, mission accomplished.
Saturday: 18 Miles LSD (pace 10:04-11:04)
Result: 18.05 miles in 3:22:05, 11:12 pace
I tried a new fueling strategy that seemed to help. Full post coming soon!
Total planned miles: 39
Running: 34.68
Cycling: 20.01
Total miles: 54.69
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