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)
Sunday, September 9, 2012
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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| Source |
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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