I had a great run today! After last week I was a bit concerned, but I got up and ran fast this morning. My workout called for 5 Miles Easy w/6 Strides, with a goal pace of 9:46. Here's how it went:
Mile 1 - 9:52
Mile 2 - 9:21
Mile 3 - 10:27 - this was uphill the entire mile, but I kept pressing
Mile 4 - 8:59!!! I did my strides in this mile and saw my pace drop as low as 7:42!
Mile 5 - 9:09 - finished strong!
5 Miles in 47:54, 9:35 pace
Ave HR - 160
Max HR - 172
Calories burned - 502
Monday, April 30, 2012
Sunday, April 29, 2012
MT W13
This is it! My longest training run will happen on Saturday - 22 miles. My goal pace has also changed slightly from 9:52 to 9:46.
This is week 13 of training. After this week, race day will be just four weeks away. You'll have three easy days of running and two days of rest, plus your last session of Yasso 800s. Your long run will be 22 miles.
This is your final intense push before the taper; do some planning now so you have the energy to give these quality workouts your all. Try to get eight hours of sleep each night.
Try to run early in the morning, before the sun gets above the horizon, so the heat doesn't sap your performance or your resolve. Stay hydrated and well-fueled for each of your runs. Kick start your recovery by having a healthy snack with a 3:1 carbs-to-protein ratio within 30 minutes of finishing your workouts.
Sunday: Rest Day
Monday: 5 Miles Easy w/6 Strides (Pace 9:46)
Tuesday: Yasso 800s
Wednesday: Rest Day
Thursday: 6 Miles Easy (Pace 9:46)
Friday: 5 Miles Easy (Pace 9:46)
Saturday: 22 Miles LSD (Pace 9:46)
Total planned miles: 48
This is week 13 of training. After this week, race day will be just four weeks away. You'll have three easy days of running and two days of rest, plus your last session of Yasso 800s. Your long run will be 22 miles.
This is your final intense push before the taper; do some planning now so you have the energy to give these quality workouts your all. Try to get eight hours of sleep each night.
Try to run early in the morning, before the sun gets above the horizon, so the heat doesn't sap your performance or your resolve. Stay hydrated and well-fueled for each of your runs. Kick start your recovery by having a healthy snack with a 3:1 carbs-to-protein ratio within 30 minutes of finishing your workouts.
Sunday: Rest Day
Monday: 5 Miles Easy w/6 Strides (Pace 9:46)
Tuesday: Yasso 800s
Wednesday: Rest Day
Thursday: 6 Miles Easy (Pace 9:46)
Friday: 5 Miles Easy (Pace 9:46)
Saturday: 22 Miles LSD (Pace 9:46)
Total planned miles: 48
Saturday, April 28, 2012
MT W12 Results - Keeping It Real
Since this blog is about training for my first marathon, I've done my best to blog about the good and the bad. This week... bad! I'm not whining, just being honest. My total energy level was way down. I just felt worn out. I tried to push through it, but on Tuesday morning I decided to listen to my body instead of my training plan.
Sunday: Rest Day
Result: 8 hours with my wedding coordinator hat and high heels on Saturday left me with aching feet today. Was very glad for a rest day.
Monday: 7 Miles Easy (Pace 9:52)
Result: 7.02 miles in 1:34:29, 13:27 pace
My feet were still sore this morning - I've got to find some cute dress shoes that don't kill my feet! I knew I wouldn't be fast today so I headed for the hills.
Tuesday: 9 Miles w/5 Miles @ Tempo
Result: 4.81 miles in 1:00:57, 12:40 pace.
Wednesday: 6 Miles Easy (Pace 9:52)
Result: This is usually a rest day, so I rested.
Thursday: Time Trial
Result: I went to bed Wednesday night with the mindset that I would get up and run Thursday morning. It was raining when I got up.
Friday: 8 Miles Easy (Pace 9:52)
Result: Today was my 48th birthday. I celebrated with breakfast at Mimi's and dinner at Market Broiler. My dinner was Mahi Mahi which was fabulous. We also ordered a piece of carrot cake to go. I finally looked at it last night around 10:30 - it was huge! Three layers that were about 2" thick each. I told Les we'd have one layer at a time and split it. Theoretically this was a good idea, just not at 10:30 on the night before a long run...
Saturday: 15 Miles LSD (Pace 9:52)
Result: 7.24 miles in 1:20:56, 11:11 pace
Oh boy, did I ever pay for that carrot cake this morning! I normally don't eat anything before bed. Once we're finished with dinner, I'm done for the night (usually by 6:30.) Without sharing too much, my digestive system was not happy this morning. I got about 3 miles from home and started feeling really crummy. There are a couple of parks on my route, but there's never a guarantee the restrooms will be open, so I headed home. The human body is amazing, but it can only multitask so much. It's trying to get blood to muscles but that diverts it from the intestines. (Google "runner's diarrhea" for more info.)
Les has graciously offered to eat the rest of the cake. I declined. I'll just make sure I eat it earlier in the day!
Next week will be better - I can only go up from here!
Total planned miles: 46
Total miles: 19.07 (Pitiful!)
Sunday: Rest Day
Result: 8 hours with my wedding coordinator hat and high heels on Saturday left me with aching feet today. Was very glad for a rest day.
Monday: 7 Miles Easy (Pace 9:52)
Result: 7.02 miles in 1:34:29, 13:27 pace
My feet were still sore this morning - I've got to find some cute dress shoes that don't kill my feet! I knew I wouldn't be fast today so I headed for the hills.
Tuesday: 9 Miles w/5 Miles @ Tempo
Result: 4.81 miles in 1:00:57, 12:40 pace.
Wednesday: 6 Miles Easy (Pace 9:52)
Result: This is usually a rest day, so I rested.
Thursday: Time Trial
Result: I went to bed Wednesday night with the mindset that I would get up and run Thursday morning. It was raining when I got up.
Friday: 8 Miles Easy (Pace 9:52)
Result: Today was my 48th birthday. I celebrated with breakfast at Mimi's and dinner at Market Broiler. My dinner was Mahi Mahi which was fabulous. We also ordered a piece of carrot cake to go. I finally looked at it last night around 10:30 - it was huge! Three layers that were about 2" thick each. I told Les we'd have one layer at a time and split it. Theoretically this was a good idea, just not at 10:30 on the night before a long run...
Saturday: 15 Miles LSD (Pace 9:52)
Result: 7.24 miles in 1:20:56, 11:11 pace
Oh boy, did I ever pay for that carrot cake this morning! I normally don't eat anything before bed. Once we're finished with dinner, I'm done for the night (usually by 6:30.) Without sharing too much, my digestive system was not happy this morning. I got about 3 miles from home and started feeling really crummy. There are a couple of parks on my route, but there's never a guarantee the restrooms will be open, so I headed home. The human body is amazing, but it can only multitask so much. It's trying to get blood to muscles but that diverts it from the intestines. (Google "runner's diarrhea" for more info.)
Les has graciously offered to eat the rest of the cake. I declined. I'll just make sure I eat it earlier in the day!
Next week will be better - I can only go up from here!
Total planned miles: 46
Total miles: 19.07 (Pitiful!)
Thursday, April 26, 2012
Goals
TrainingPeaks has been more than just a training plan. Every day there is some tip or direction for my training. It has been money well spent. Now that I'm heading into the final month of training, the tips are changing. It's about Marathon Day and beyond. Here are a couple that I've been thinking about:
As you're heading into the final month of training, it's a good time to review your goals. Set as many goals or as few as you like, but make sure they're yours. Some objectives grow in importance during the course of training; others diminish or disappear altogether. It's important to reconnect with the reasons that are driving you on this final push to the finish line.My plan is called "Break 4:00 Marathon." My first half marathon was under 2 hours, so I thought this would be a good plan to work with. It's been hard. 9:09 pace is a killer sometimes! But I feel like I've gained so much from this plan. Will I break 4 hours? At this point, I really don't know... and I'm not sure I care! I'll just be happy to cross the finish line!
This is a good time to start making plans for what you'll do after you cross the finish line. Set a goal beyond your big event to keep your fitness on track and stay motivated. Signing up for a race that's longer or shorter than you're used to will force you to face different mental challenges. Pick a distance you've never run and get an automatic PR.Next up for me? Reconnect with my mountain bike! I've been missing it and am looking forward to a summer of riding. Les and I have tossed around the idea of taking our bikes to Catalina Island for a few days. That's where I first started riding two years ago and I'd love to give those hills another shot!
Tuesday, April 24, 2012
Injury Prevention - Overuse Injuries
I am feeling my training miles this week. My overall energy level is low and I am having a tough time hitting a fast pace. I pulled way back this morning and thought about injury prevention. When I got home, I Googled "overuse injuries" and found a great article. You can read its entirety here, but I thought I'd share a few key points:
WHY DO OVERUSE INJURIES OCCUR?
The human body has a tremendous capacity to adapt to physical stress. In fact, many positive changes occur as a result of this. With exercise and activity, bones, muscles, tendons, and ligaments get stronger and more functional. This happens because of an internal process called remodeling. The remodeling process involves both the break down and build up of tissue. There is a fine balance between the two and if break down occurs more rapidly than build up, injury occurs.
WHAT FACTORS ARE USUALLY RESPONSIBLE FOR OVERUSE INJURIES?
Training errors are the most common cause of overuse injuries. These errors involve a too rapid acceleration of the intensity, duration or frequency of your activity. A typical example is a runner who has run several miles three times a week without any problem. That runner then begins advanced training for running in a marathon, running a longer distance every day at a faster pace. Injury or break down is inevitable.
WHAT IS THE TREATMENT?
Treatment depends on the specific diagnosis. In general, for minor symptoms, cutting back the intensity, duration or frequency of the offending activity brings relief. Adopt a hard/easy workout schedule and cross train with other activities that allow you to maintain overall fitness levels while your injured part recovers. This is very
important for treating the early symptoms of overuse injuries.
CAN OVERUSE INJURIES BE PREVENTED?
Most overuse injuries can be prevented with proper training and common sense. Learn to listen to your body. Remember that “no pain, no gain” does not apply here.
At this point, I do not feel that I have any injuries, but if I keep pushing the pace that's where I'm headed. As the article points out - it's a fine balance. I may not hit every pace goal, every day, but if I'm at the start line on June 3rd without injuries my chances for a strong marathon will be much greater.
WHY DO OVERUSE INJURIES OCCUR?
The human body has a tremendous capacity to adapt to physical stress. In fact, many positive changes occur as a result of this. With exercise and activity, bones, muscles, tendons, and ligaments get stronger and more functional. This happens because of an internal process called remodeling. The remodeling process involves both the break down and build up of tissue. There is a fine balance between the two and if break down occurs more rapidly than build up, injury occurs.
WHAT FACTORS ARE USUALLY RESPONSIBLE FOR OVERUSE INJURIES?
Training errors are the most common cause of overuse injuries. These errors involve a too rapid acceleration of the intensity, duration or frequency of your activity. A typical example is a runner who has run several miles three times a week without any problem. That runner then begins advanced training for running in a marathon, running a longer distance every day at a faster pace. Injury or break down is inevitable.
WHAT IS THE TREATMENT?
Treatment depends on the specific diagnosis. In general, for minor symptoms, cutting back the intensity, duration or frequency of the offending activity brings relief. Adopt a hard/easy workout schedule and cross train with other activities that allow you to maintain overall fitness levels while your injured part recovers. This is very
important for treating the early symptoms of overuse injuries.
CAN OVERUSE INJURIES BE PREVENTED?
Most overuse injuries can be prevented with proper training and common sense. Learn to listen to your body. Remember that “no pain, no gain” does not apply here.
At this point, I do not feel that I have any injuries, but if I keep pushing the pace that's where I'm headed. As the article points out - it's a fine balance. I may not hit every pace goal, every day, but if I'm at the start line on June 3rd without injuries my chances for a strong marathon will be much greater.
Monday, April 23, 2012
Fat vs. Muscle
Back in January, I wrote a post called "Weighty Matters" and talked about the difference weight can make in running. I made a goal to lose a minimum of 5 pounds by my marathon. I haven't seen much progress on the scale lately. Fortunately there are other ways to measure fitness. One of these is in measurements. I took my measurements in March and again last week and had lost about 2 inches. I knew I was feeling smaller and my legs are definitely feeling more muscular, so I was glad to see the progress on the tape.
It's the old "muscle weighs more than fat" explanation. Which isn't quite accurate ~ muscle weighs the same as fat... it just takes up a lot less space. This is the best explanation I've ever found: "A woman weighing 150 pounds with 19% fat will look much smaller (and be much healthier) than a woman at 150 pounds with 35% fat. They weigh the same, yet the composition is different. Because muscle is more dense than fat, the person with less fat and more muscle will look smaller."
So if I'm weighing the same, but taking up less space that translates to stronger muscles and a faster runner. If you're on a weight loss journey and see the scale stall, take some measurements away from the scale. How does a certain skirt fit? Is your watch looser around your wrist? Pull out that old tape measure, write down a few key measurements, then recheck in about a month.
It's the old "muscle weighs more than fat" explanation. Which isn't quite accurate ~ muscle weighs the same as fat... it just takes up a lot less space. This is the best explanation I've ever found: "A woman weighing 150 pounds with 19% fat will look much smaller (and be much healthier) than a woman at 150 pounds with 35% fat. They weigh the same, yet the composition is different. Because muscle is more dense than fat, the person with less fat and more muscle will look smaller."
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| What 5 pounds of fat looks like |
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| What 5 pounds of muscle looks like |
Sunday, April 22, 2012
MT W12
This is week 12 of training. After this week, race day will be five weeks away.
You'll have three easy runs and a tempo run. Your long run will drop back to 15 miles so that you can recover from the monster mileage that you've done in recent weeks.
This is a good week to check your fitness with a time trial. You’ll get a sense of how much fitness you’ve gained during training and be much better equipped to set realistic race goals.
Sunday: Rest Day
Monday: 7 Miles Easy (Pace 9:52)
Tuesday: 9 Miles w/5 Miles @ Tempo
Wednesday: 6 Miles Easy (Pace 9:52)
Thursday: Time Trial
Friday: 8 Miles Easy (Pace 9:52)
Saturday: 15 Miles LSD (Pace 9:52)
Total planned miles: 46
You'll have three easy runs and a tempo run. Your long run will drop back to 15 miles so that you can recover from the monster mileage that you've done in recent weeks.
This is a good week to check your fitness with a time trial. You’ll get a sense of how much fitness you’ve gained during training and be much better equipped to set realistic race goals.
Sunday: Rest Day
Monday: 7 Miles Easy (Pace 9:52)
Tuesday: 9 Miles w/5 Miles @ Tempo
Wednesday: 6 Miles Easy (Pace 9:52)
Thursday: Time Trial
Friday: 8 Miles Easy (Pace 9:52)
Saturday: 15 Miles LSD (Pace 9:52)
Total planned miles: 46
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