Tuesday, October 21, 2014
Marathon Training with Roger Fox
I saw this series of comic strips on Foxtrot last week and thought each one was hilarious! If you're not familiar with Foxtrot, the strip revolves around the daily lives of the Fox family, composed of
parents Andrea (Andy, 42) and Roger (45), and their children, Peter
(16), Paige (14), and Jason (10).
Sunday, October 19, 2014
Marathon Training Week 9
We are flying to Hawaii this morning - heat and humidity training for me for the next two weeks! Looking at this plan, I see lots of things I'll probably change. My long run will either be Friday or next Sunday because we have a company picnic on Saturday that starts at 9:00 a.m. I'm also planning on cutting this long run back to about 13-15 miles since I've done 18 that last two weeks. I want to run on the marathon course for that.
I can't believe I'm already half way through my training! My pace is slower than I would like, but I'll keep at it. There are a lot more flat roads in Honolulu than there are in Simi Valley, so hopefully that will help my pace. I'm taking two pairs of shoes this time just in case one decides to fall apart like last time!
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
I can't believe I'm already half way through my training! My pace is slower than I would like, but I'll keep at it. There are a lot more flat roads in Honolulu than there are in Simi Valley, so hopefully that will help my pace. I'm taking two pairs of shoes this time just in case one decides to fall apart like last time!
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, October 18, 2014
Marathon Training Week 8 Results
This was a good week. I saw both my primary care physician and my gynecologist. My numbers are really good! I am vitamin D deficient, but other than that I'm super healthy. My gynecologist said I'm the healthiest person she knows. I had my first ever bone density scan and my bones are A+! Thank you, years of running! My blood pressure continues to stay in the normal range. Yep, a good week!
Sunday: Rest Day
Result: Rested
Monday: 5 Miles Easy w/6 Strides (pace 9:58 pace)
Result: Walked 4.81 miles in 1:17:49, 16:10 pace
Typical Monday. I had nothing. But I got out anyway.
Tuesday: 8 Miles Hills (no planned pace)
Result: Ran 8.01 miles in 1:38:58, 12:21 pace
Another trail run. There is a HUGE difference when I run 7 miles on the trail vs. 8 miles. The half mile from 3.5 to 4.0 is super steep, averaging 12%. It's tough going up and a killer coming down. I knew my quads would be angry the next day!
I saw a beautiful 3 point buck run across the trail right in front of me. He came from the right and continued up the hill to the left. I was too slow to get a picture, but I slowed down and just watched as he made his way up the hill.
Wednesday: Rest
Result: Rested. Definitely had angry quads.
Thursday: Time Trial
Result: Rode 10.21 miles in 1:12:18, 8.5 mph
It had been a couple of weeks since I'd been on my bike. My quads were still a little sore, but my heart and lungs enjoyed it.
Friday: 4 Miles Easy (pace 9:58)
Result: Ran 4 miles in 55:37, 13:54 pace
I didn't want to run too hard or fast, so I purposely chose a hilly route.
Saturday: 14 Miles LSD or Half Marathon (pace 10:04-11:04)
Result: Ran 18 miles in 3:17:19, 10:58 pace (plus walked 1 mile warmup/cool down)
I decided since I didn't run my 18 miler 2 weeks ago, I needed to do it today. It was 100 times better than last week! No stomach problems at all. I took water and Hammer gel, nothing containing Xylitol. 14 of 18 miles were under 11 minutes. None were under 10. Steady, steady, steady! Major confidence builder.
According to Suunto, I need 119 hours of recovery time! That is Thursday morning! I don't think I'll be taking that many rest days, but definitely tomorrow.
Total planned miles: 30
Actual miles
Walking 5.81
Running 30.01
Cycling 10.21
Total miles 46.03
Sunday: Rest Day
Result: Rested
Monday: 5 Miles Easy w/6 Strides (pace 9:58 pace)
Result: Walked 4.81 miles in 1:17:49, 16:10 pace
Typical Monday. I had nothing. But I got out anyway.
Tuesday: 8 Miles Hills (no planned pace)
Result: Ran 8.01 miles in 1:38:58, 12:21 pace
Another trail run. There is a HUGE difference when I run 7 miles on the trail vs. 8 miles. The half mile from 3.5 to 4.0 is super steep, averaging 12%. It's tough going up and a killer coming down. I knew my quads would be angry the next day!
I saw a beautiful 3 point buck run across the trail right in front of me. He came from the right and continued up the hill to the left. I was too slow to get a picture, but I slowed down and just watched as he made his way up the hill.
Wednesday: Rest
Result: Rested. Definitely had angry quads.
Thursday: Time Trial
Result: Rode 10.21 miles in 1:12:18, 8.5 mph
It had been a couple of weeks since I'd been on my bike. My quads were still a little sore, but my heart and lungs enjoyed it.
Friday: 4 Miles Easy (pace 9:58)
Result: Ran 4 miles in 55:37, 13:54 pace
I didn't want to run too hard or fast, so I purposely chose a hilly route.
Saturday: 14 Miles LSD or Half Marathon (pace 10:04-11:04)
Result: Ran 18 miles in 3:17:19, 10:58 pace (plus walked 1 mile warmup/cool down)
I decided since I didn't run my 18 miler 2 weeks ago, I needed to do it today. It was 100 times better than last week! No stomach problems at all. I took water and Hammer gel, nothing containing Xylitol. 14 of 18 miles were under 11 minutes. None were under 10. Steady, steady, steady! Major confidence builder.
According to Suunto, I need 119 hours of recovery time! That is Thursday morning! I don't think I'll be taking that many rest days, but definitely tomorrow.
Total planned miles: 30
Actual miles
Walking 5.81
Running 30.01
Cycling 10.21
Total miles 46.03
Sunday, October 12, 2014
Marathon Training Week 8
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)
Total planned miles: 32
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)
Total planned miles: 32
Saturday, October 11, 2014
Marathon Training Week 7 Results - Sometimes You Have to Gut It Out
I'm happy to report that I have felt a lot better this week! My blood pressure has been consistently lower and never above 145/82. I see my doctor on Monday and hope for lots of good advice.
My running was so-so. I've been having too much pain due to shoes, so I finally bought a new pair on Wednesday. I think they're going to work, but it may be a little early to tell.
Sunday: Rest Day
Monday: 6 Miles Easy w/6 Strides (pace 9:58 pace)
Result: Ran 5.01 miles in 1:17:27, 15:27 pace
I was so sluggish. We spent a ton of time sitting on Sunday (church, lunch, 220 mile drive home, and church again.)
Tuesday: 7 Miles Hills (no planned pace)
Result: Walked 2 miles in 34.44, 17:24 pace
I was thinking about new shoes at this point and didn't want to run too long with pain.
Wednesday: Rest
Result: Ran 7.01 miles in 1:25:22, 12:11 pace
Got in my hill run on the trail (my trail shoes are fine.) Lots of bear tracks and I got stung by a bee while out! Quite the exciting morning.
I spent about an hour at Foot Pursuit and purchased the Asics Gel Nimbus.
Thursday: 5 Miles w/3 Miles @ MP (marathon pace = 9:09)
Result: Ran 5.10 miles in 1:00:06, 11:47 pace
Tried out the new shoes. But new shoes can only do so much with old legs! My feet were hurting when I got up, so I can't blame the shoes.
Friday: 5 Miles Easy (pace 9:58)
Result: Rested
Again, my feet were hurting when I got up, so I decided a rest day was in order.
Saturday: 18 Miles LSD (pace 10:04-11:04)
Result: Ran 18.01 miles in 3:37:52, 12:06 pace
This was one of those "just do it" kind of runs. I wanted to give my new shoes a true test and they didn't fail. Not one blister! My feet weren't hurting when I got up. They were tired by the end, but that is to be expected after more than 3 1/2 hours!
It wasn't my shoes that slowed me down - it was my stomach! In an effort to save money, Les decided to make his own Perpetuem. I've never had any trouble drinking it on long runs. Les bought flavored Stevia (Stevita) and it contains Xylitol. Xylitol is enemy number one where my gut it concerned! Major GI distress ensued (sorry, TMI!) I was thankful for public restrooms. There weren't any in my final two miles, so I had to slow down to a walk. But you know, some days you just have to gut it out! Major learning experience today! No more Stevita for this girl.
Total planned miles: 41
Actual
Running 35.13
Walking: 2.00
Total 37.13
My running was so-so. I've been having too much pain due to shoes, so I finally bought a new pair on Wednesday. I think they're going to work, but it may be a little early to tell.
Sunday: Rest Day
Monday: 6 Miles Easy w/6 Strides (pace 9:58 pace)
Result: Ran 5.01 miles in 1:17:27, 15:27 pace
I was so sluggish. We spent a ton of time sitting on Sunday (church, lunch, 220 mile drive home, and church again.)
Tuesday: 7 Miles Hills (no planned pace)
Result: Walked 2 miles in 34.44, 17:24 pace
I was thinking about new shoes at this point and didn't want to run too long with pain.
Wednesday: Rest
Result: Ran 7.01 miles in 1:25:22, 12:11 pace
Got in my hill run on the trail (my trail shoes are fine.) Lots of bear tracks and I got stung by a bee while out! Quite the exciting morning.
I spent about an hour at Foot Pursuit and purchased the Asics Gel Nimbus.
Thursday: 5 Miles w/3 Miles @ MP (marathon pace = 9:09)
Result: Ran 5.10 miles in 1:00:06, 11:47 pace
Tried out the new shoes. But new shoes can only do so much with old legs! My feet were hurting when I got up, so I can't blame the shoes.
Friday: 5 Miles Easy (pace 9:58)
Result: Rested
Again, my feet were hurting when I got up, so I decided a rest day was in order.
Saturday: 18 Miles LSD (pace 10:04-11:04)
Result: Ran 18.01 miles in 3:37:52, 12:06 pace
This was one of those "just do it" kind of runs. I wanted to give my new shoes a true test and they didn't fail. Not one blister! My feet weren't hurting when I got up. They were tired by the end, but that is to be expected after more than 3 1/2 hours!
It wasn't my shoes that slowed me down - it was my stomach! In an effort to save money, Les decided to make his own Perpetuem. I've never had any trouble drinking it on long runs. Les bought flavored Stevia (Stevita) and it contains Xylitol. Xylitol is enemy number one where my gut it concerned! Major GI distress ensued (sorry, TMI!) I was thankful for public restrooms. There weren't any in my final two miles, so I had to slow down to a walk. But you know, some days you just have to gut it out! Major learning experience today! No more Stevita for this girl.
Total planned miles: 41
Actual
Running 35.13
Walking: 2.00
Total 37.13
Tuesday, October 7, 2014
Marathon Training Week 6 Results
I worked on this post last week, then we went out of town and I never finished it! Better late than never...
I'm thinking about starting a Symptom of the Week post. This week my blood pressure has been SO much better, almost normal all the time. Instead, I've stepped into the world of insomnia. I slept about 10 hours last Saturday night and that was the last night of good sleep I had until Wednesday night. But I did have a much better week of activity!
Sunday: Rest Day
Result: Rested
Monday: 5 Miles Easy w/5 Strides (pace 9:58 pace)
Result: Ran 5 miles in 56:47, 11:21 pace.
My typical Monday, I started out sluggish but was able to up the pace and throw in some strides along the way.
Tuesday: 6 Miles Hills (no planned pace)
Result: Ran 2 miles in 31:40, 15:50 pace
Decided to keep it short with one tough hill.
Wednesday: Rest
Result: Rode 12.65 miles in 1:26:01, 8.8 mph
Some days I just need to ride!
Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Result: Rested
I've yet to run any of my marathon pace runs. I need to get serious at some point!
Friday: 6 Miles Easy (pace 9:58)
Result: Ran 7 miles in 1:46:02, 15:08 pace
I had great plans for this morning! We're spending the weekend in Fresno and I won't have time for my long run. My plan was to run about 14 miles today and another 10 on Saturday, giving my 24 miles between the two days. It was about 70 degrees, the wind was blowing and I had nothing. Also, I'm not happy with my current shoes and need to do something about that. I have three 18 mile runs on my schedule, so I'm not going to stress about this one!
Saturday: 18 Miles LSD (pace 10:04-11:04)
Result: Ran 8.05 miles in 1:23:02, 10:19 pace
It took me a while to get out the door, but once I started moving I felt pretty good. I ended up running about 1 1/2 miles with a guy who is training for his first marathon. He was doing 20 that day. We chatted about marathons, his goal, my past times, etc. It was pretty cool to be able to keep up with someone more than a decade younger than me!
Total planned miles: 39
Actual miles
Running 22.05
Cycling 12.65
Total miles 34.70
I'm thinking about starting a Symptom of the Week post. This week my blood pressure has been SO much better, almost normal all the time. Instead, I've stepped into the world of insomnia. I slept about 10 hours last Saturday night and that was the last night of good sleep I had until Wednesday night. But I did have a much better week of activity!
Sunday: Rest Day
Result: Rested
Monday: 5 Miles Easy w/5 Strides (pace 9:58 pace)
Result: Ran 5 miles in 56:47, 11:21 pace.
My typical Monday, I started out sluggish but was able to up the pace and throw in some strides along the way.
Tuesday: 6 Miles Hills (no planned pace)
Result: Ran 2 miles in 31:40, 15:50 pace
Decided to keep it short with one tough hill.
Wednesday: Rest
Result: Rode 12.65 miles in 1:26:01, 8.8 mph
Some days I just need to ride!
Thursday: 4 Miles w/2 Miles @ MP (marathon pace = 9:09)
Result: Rested
I've yet to run any of my marathon pace runs. I need to get serious at some point!
Friday: 6 Miles Easy (pace 9:58)
Result: Ran 7 miles in 1:46:02, 15:08 pace
I had great plans for this morning! We're spending the weekend in Fresno and I won't have time for my long run. My plan was to run about 14 miles today and another 10 on Saturday, giving my 24 miles between the two days. It was about 70 degrees, the wind was blowing and I had nothing. Also, I'm not happy with my current shoes and need to do something about that. I have three 18 mile runs on my schedule, so I'm not going to stress about this one!
Saturday: 18 Miles LSD (pace 10:04-11:04)
Result: Ran 8.05 miles in 1:23:02, 10:19 pace
It took me a while to get out the door, but once I started moving I felt pretty good. I ended up running about 1 1/2 miles with a guy who is training for his first marathon. He was doing 20 that day. We chatted about marathons, his goal, my past times, etc. It was pretty cool to be able to keep up with someone more than a decade younger than me!
Total planned miles: 39
Actual miles
Running 22.05
Cycling 12.65
Total miles 34.70
Sunday, October 5, 2014
Marathon Training Week 7
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)
Total planned miles: 41
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)
Total planned miles: 41
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