It's been a really long time since I've done one of these! I've been active outside, but not motivated to blog about once I'm home. Now that I'm working towards some goals, I'm more inclined to blog. I had a really good week. I did realize that the schedule I posted on Tuesday is not going to work. Doing speed work, a trail run, then a trail ride on back to back to back days is not a good idea! I was really sore after Tuesday's 10k and was really feeling it on Wednesday's trail run. I took Thursday off, then did my trail ride yesterday. I woke up extremely fatigued today so I opted out of a long run. I need to train smart as well as hard so next week I'm making a few tweaks to see how it goes.
Sunday - Easy bike ride 7.29 miles in 41:49, 10.5 mph
I took this super easy since I ran a half marathon the day before. Any time I started to press too hard, I down shifted. My legs ended up feeling really good.
Monday - Rest day
Tuesday - 10k 6.2 miles in 1:00:59, 9:49 pace. Also walked 0.41 miles
I turned my Suunto off and restarted it after 6.2 miles so I would have real time numbers.
Wednesday - 7.53 miles in 1:37:19, 12:56 pace
This was a trail run, so I knew it would be slower, but not that much slower! The trail was really crowded with a bunch of boot campers and my legs were shot!
Thursday - Rest day
Friday - 13.11 mile trail ride in 1:26:51, 9.1 mph
Saturday - 4.54 miles in 1:15:07, 16:32 pace
I'm calling this my "Military Walk" - fatigued with GI issues! I tried running a couple of times but every time I did my stomach started complaining. I know better than to try a long run after a hard trail ride, another adjustment I need to make to next week's training.
Total
Running - 13.73
Walking - 4.95
Cycling - 20.40
Total 39.08
Saturday, July 26, 2014
Tuesday, July 22, 2014
Goal Setting
In just a little under 5 weeks I will start training for my 3rd marathon - the Honolulu Marathon. In the meantime, I'm working on getting my focus back. I've been pretty directionless for quite some time and my pace shows it. I've set three goals:
1. Run a sub one hour 10k
I have never focused on the 10k distance. 6.2 miles in under an hour seemed pretty daunting when I mentioned it to Les last week. This morning I got up and ran my first focused 10k in 1:00:59! I need to shave one measly minute off, about 10 seconds a mile. I have to admit, it was SO hard to keep pressing. I think I took 2 walk breaks, then stopped once because my key fell out of my pocket. Otherwise, I kept pushing hard. This is definitely doable!
2. Work on Endurance
On Saturday I ran my first half marathon since August 2013. I've been doing lots of shorter runs, but no long distances. I was pretty pleased with the results - I wasn't fast, but that wasn't in the plan. I'll be spending most of my Saturdays doing long runs once again.
3. Ride My Mountain Bike to the First Summit, then the Top
This is obviously not running related, but definitely fitness. Our trail has two high points. We call the first "Sunshine Mountain" because the last half mile is directly into the sun. This is about 5 miles up the trail with some very steep parts. The very top is called "Seashells" and it's ridiculously hard! I've done it, but it's been more than two years. Last week I made it about half way up Sunshine, further than I've gone in well over a year.
My plan to accomplish these goals is:
Long Run Saturdays - I won't add any more distance until I'm in full on marathon training.
Easy Spin Sundays - I did this on Sunday and my legs felt great
Mondays - Rest Day
10k Tuesdays - run my 10k route (the same one each time) on Tuesday morning.
Trail Run Wednesdays - I like the challenge, but I also like how easy running on dirt is on my joints.
Trail Ride Thursdays - keep going higher
Friday - Rest Day
1. Run a sub one hour 10k
I have never focused on the 10k distance. 6.2 miles in under an hour seemed pretty daunting when I mentioned it to Les last week. This morning I got up and ran my first focused 10k in 1:00:59! I need to shave one measly minute off, about 10 seconds a mile. I have to admit, it was SO hard to keep pressing. I think I took 2 walk breaks, then stopped once because my key fell out of my pocket. Otherwise, I kept pushing hard. This is definitely doable!
2. Work on Endurance
On Saturday I ran my first half marathon since August 2013. I've been doing lots of shorter runs, but no long distances. I was pretty pleased with the results - I wasn't fast, but that wasn't in the plan. I'll be spending most of my Saturdays doing long runs once again.
3. Ride My Mountain Bike to the First Summit, then the Top
This is obviously not running related, but definitely fitness. Our trail has two high points. We call the first "Sunshine Mountain" because the last half mile is directly into the sun. This is about 5 miles up the trail with some very steep parts. The very top is called "Seashells" and it's ridiculously hard! I've done it, but it's been more than two years. Last week I made it about half way up Sunshine, further than I've gone in well over a year.
My plan to accomplish these goals is:
Long Run Saturdays - I won't add any more distance until I'm in full on marathon training.
Easy Spin Sundays - I did this on Sunday and my legs felt great
Mondays - Rest Day
10k Tuesdays - run my 10k route (the same one each time) on Tuesday morning.
Trail Run Wednesdays - I like the challenge, but I also like how easy running on dirt is on my joints.
Trail Ride Thursdays - keep going higher
Friday - Rest Day
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