Marathon Training Week 2

This is week two of marathon training; after this week there will be 14 weeks until race day.

Your schedule will be similar to last week's. You'll rest today, then have three easy runs, one day on hills, and another day of rest. Your long run will inch up to 12 miles.

In this early stage, you'll want to establish a routine that blends well with everything else in your daily life. Figure out what times of day are most convenient for running, and scout out some safe, convenient routes that you can regularly take.


Sunday:  Rest Day
Monday: 4 Miles Easy (pace 10:04)
Tuesday:  5 Miles Hills (no planned pace)
Wednesday:  Rest Day
Thursday: 5 Miles Easy (pace 10:04)
Friday:  5 Miles Easy (pace 10:04)
Saturday:  12 Miles LSD  (pace 10:04-11:04)

Total planned miles: 31

Marathon Training Week 1 Results

It's been an interesting and challenging week 1 of marathon training!

Sunday:  Rest Day
Result:  Ran 10.0 miles in 1:57:31, 11:45 pace
We rented a car for the weekend so I HAD to run the Tantalus loop.  I actually had my best ever time on the entire loop so I was happy with how the week started.

Monday: 4 Miles Easy (pace 10:04)
Result:  Rest - my legs were SO sore from yesterday.  I did walk 1.3 miles

Tuesday:  4 Miles Hills (no planned pace)
Result:  2.5 miles in 34:42, 13:53 pace.
Here's when things started going to downhill - about one mile into my run, my right shoe fell apart!
I walked to The Running Room and was able to buy a new pair of shoes.  Unfortunately, with my size 5 foot, they only had 2 pairs available.  I went with Sauconys because I've worn them before, but they've given me a bit of trouble.  Ended up walking 6.3 miles this day.

Wednesday:  Rest Day
Result: Ran 6.22 miles in 1:13:14, 11:46 pace.  This was my hill run for the week.  My new left shoe rubbed a blister.  Also walked 2.6 miles

Thursday: 4 Miles Easy (pace 10:04)
Result:  Rest day.  Walked 2.5 miles 

Friday:  4 Miles Easy (pace 10:04)
Result:  Ran 3.75 miles in 41:08, 10:49 pace.  Even with a bandage on my blister gave me problems!
Also walked 3.3 miles

Saturday:  10 Miles LSD (pace 10:04-11:04)
Result:  Ran 7.11 miles in 1:35:03, 13:22 pace
I had nothing today!  I think it's a combination of tired, hormones, and new shoes that aren't broken in enough.  I knew in the first mile that I wasn't going to make 10 miles.  My plan was to run the Tantalus loop in reverse.  I decided during the second mile that I would go up for an hour, then turn around and head back to the car.  One of the important things about the long run is being on your feet a long time so I decided not to worry about pace and just stay on my feet.

I'm definitely taking a rest day tomorrow.  We fly home on Tuesday afternoon, so I'm trying to decide what to do on Monday and Tuesday. I don't want to keep opening up this blister and delaying healing.  Luckily it's early enough in my training that I don't think an extra day off will make that much difference!

Total planned miles: 26
Total actual miles:
Running:  29.58
Walking: 16.0
Total 45.58

Running Shoe Woes

I headed out for a run this morning.  I was suppose to go four miles.  Just after the first mile, I stopped to stretch and take a couple of pictures...

I stretched my left leg first, then my right.  That's when I noticed something...

The sole of my right shoe had come completely unglued!!

 

My four miler turned into 2.4 as I turned around and walked back to our hotel.  We will be on Oahu another week, so I guess I'll have to do a little shopping while I'm here.  I've got 3 good pairs of running shoes at home, but they won't do me any good here.  Who knew I could run so fast the soles would fall off!!

Marathon Training Week 1

Well, here we go again!  Week 1 of Marathon Training for the Honolulu Marathon!  It's pretty handy that we are actually in Honolulu right now, so my first full week of training will be on the actual course.

I was able to reapply my Break 4:00 Marathon Plan in TrainingPeaks.  I don't know that it's physically possible for ME to break 4 hours, but I really did like this plan ~ the speed drills, tempo runs, marathon pacing and long runs, so I'm doing it again.  I'll include their comments at the beginning of each week.

Your training kicks off with a day of rest. This week includes three easy, short runs; one run on hills; and two days of rest. On Saturday, your first long, slow distance (LSD) run will be 10 miles.

If you want to add miles, do it on an easy day. But don't extend any run by more than one or two miles, or add miles on Friday (the day before your long run).

Sunday:  Rest Day
Monday: 4 Miles Easy (pace 10:04)
Tuesday:  4 Miles Hills (no planned pace)
Wednesday:  Rest Day
Thursday: 4 Miles Easy (pace 10:04)
Friday:  4 Miles Easy (pace 10:04)
Saturday:  10 Miles LSD (pace 10:04-11:04)

Total planned miles: 26

Weekly Review

Next week is my last "free" week.  Marathon training starts a week from tomorrow.  After running my 10k on Tuesday, I didn't have a lot of motivation the rest of the week!  I did cross the 1,000 mile mark for the year this week.

Sunday - Ran 5 miles in 55:45, 11:09 pace.
I opted for a hilly route. 

Monday - Rest day

Tuesday - Ran 6.21 miles in 59:49, 9:38 pace
Shew!  I was so glad to get this done!  I would love to run it even faster, but that was tough!  It's a long distance to go all out.
Also walked 1.12 miles, warm up and cool down.

Wednesday - Rode 11.70 miles in 1:01:17, 11.5 mph
My legs didn't feel sore when I got up but as soon as I started up the first little hill they hurt!  I decided against the trail and just rode around the neighborhood.

Thursday - Rest day

Friday - Rode 13.2 miles in 1:29:17, 8.9 mph
Trail ride.  Saw lots of bear tracks.  I've been seeing them about every other week or so.  I'm not interested in seeing the actual bear.

Saturday - Walked 3.9 miles in 53:52
After yesterday I had about 37 miles for the week.  I knew if I ran a half marathon I would have another 50 mile week, but I just didn't have it today.  My Strava title was "New Shoes, Old Legs."

Total
Running - 11.21
Walking - 5.02
Cycling - 24.90
Total  41.13

Yep

10K Tuesday - Third Time's The Charm!!!

I headed out for another attempt at a sub one hour 10k this morning.  I really didn't think I had it in me today, but decided to go for it anyway.  The full moon was really pretty.

After a half mile warm-up, I hit GO:

Mile 1:  8:48
Mile 2:  9:53
Mile 3:  9:45
Mile 4: 10:29
Mile 5: 10:07
Mile 6: 9:16
0.2 miles: 1:31

6.2 miles in 59:49, 9:38 pace!

I did it!!  It hurt, especially mile 4, but I did it.  Same route as last week, 19 seconds faster.

Average heart rate 159
Max HR - 170!

Peak Training Effect: 5
I have never seen a 5 on my training effect.  I usually hit between 2.5 and 3.5.  5 is the max.  I was definitely going all out.  I took a couple of walk breaks, an extended one in mile 4, but that seemed to help me catch my breath for the final push!

I don't know what caused me to want to do this, but I'm really glad I did!  It hurt, but you never know how hard you can push yourself until you go all out.

Another Week, Another 50

I had another good week and crossed over the 50 mile mark once again.   I feel like I'm starting to get in marathon training mindset, which is a good thing since real training starts two weeks from tomorrow!

Sunday - Rode 8.8 miles in 51:15, 10.3 mph
This was suppose to be an active recovery ride, but I didn't feel much recovery going on!  It hurt :)

Monday - Rest day

Tuesday - Ran 6.2 miles in 1:00:08, 9:42 pace.
So close to breaking that one hour 10k!  Also walked 1.08 miles - warm-up and cool-down.
I also cleaned the ceiling fans in our house - our bedroom has a vaulted ceiling, so I spent a lot of time on my toes.  Calve raises for the win!

Wednesday - Rest Day

Thursday - Rode 13.71 miles in 1:34:14, 8.7 mph
Trail ride.  I rode further up than I have in a long time.  Still not to my first goal of Sunshine Mountain, about halfway, but getting there.  I really should have gone for it - temps were a perfect 57 when I headed out!  All the pictures in this post are from that ride.

Friday - Ran 7.03 miles in 1:23:05, 11:50 pace.
Back to back days on the trail.  If I don't do a trail run each week I really miss it! 

Saturday - Rode 13.81 miles in 1:14:24, 11.1 mph
This is a new to me road route.  It starts off nice and flat, then has some uphill, some fast downhill, then a mix of rollers.  I spent a lot of time concentrating on high cadence.  This is the first week in a long time that I rode more times than I ran.

Total
Running - 13.23
Walking - 1.08
Cycling -36.32
Total  50.62

10k Tuesday - I Was THIS Close!

Today I ran my second attempt at a sub one hour 10k.  Here are my splits:

Mile 1 - 9:14
Mile 2 - 10:13
Mile 3 - 9:35
Mile 4 - 10:00
Mile 5 - 10:02
Mile 6 - 9:13
Mile 0.2 - 1:51

Total 1:00:08!!   Average pace 9:42

I'm looking for another route since this one has two stoplights that I have to stop for.  I think that just might make the difference.  I had to push SO hard and I was SO close!  I have never felt like I was going to puke while on a run before today.  I was pushing so hard during my 2, I really thought I would.  I took two 20 second walk breaks and that's it.  Average HR 155, max 166. 

I don't really hate every minute of training, but there are some minutes in there...

Fifty

I turned 50 earlier this year and I haven't minded a bit!  I wanted to hit 50 miles this week and that was much harder to accomplish, but I did it.

Sunday - Bike ride 8.73 miles in 43:53, 11.9 mph
Les has been coaching me on riding in an easier gear with a higher cadence.  It is suppose to take pressure off your muscles.  It seems unnatural to me, but I'm working on it.

Monday - Rest day

Tuesday - Ran 7 miles in 1:22:36, 11:49 pace.
I was going to do another 10k, but had absolutely no speed so I opted for a little longer.

Wednesday - Ran 8.1 miles in 1:44:59, 12:58 pace
Another trail run with some additional climbing.

Thursday - Bike ride 10.45 miles in 52:01, 12.0 mph
This was another easy road ride, continuing to work on cadence.

Friday - Walked 2 miles
I didn't want to do anything hard, but needed a couple of miles so I could hit my 50 mile goal.

Saturday - 13.13 miles in 2:23:58, 10:58 pace
This is my second half marathon this year.  I beat my pace from two weeks ago by 26 seconds a mile!  I tried not to start out too fast and I was able to maintain a very stead pace.
Also did a warm up walk of .62 miles.

Total
Running - 28.23
Walking - 2.62
Cycling - 19.18
Total  50.03