Week 10 Training Results

This was a really good week!  The weather heated up towards the end, but I worked through it.

Sunday: 8 Mile Bike Ride
Result:  Rode 13.55 miles in 1:24:34, 9.6 mph
This is the first time I had been up the trail since they removed the oil wells.  It looks really different now!

Before

After

Monday: 4 Miles Easy w/4 Strides (pace 9:52 pace)
Result:  Ran 6.45 miles in 1:17:05, 11:58 pace
This was a very hilly route.

Tuesday:  9 Miles Hills
Result:  Rested.  I needed it after Sunday and Monday!

Wednesday:  Rest
Result:  Midweek Double
Ran 6.01 miles in 1:04:27, 10:44 pace. 
Rode 10.24 miles in 1:08:12, 9 mph.

Thursday: 10 Mile Bike Ride {Hopefully on the beach, so that could be much longer}
Result:  Rested.  The beach ride didn't happen.  My legs were pretty done in after Wednesday's double.

Friday:  Rest
Result:  Rode 10.14 in 1:10:14, 8.7 mph
Three trips up the trail in one week!  Les rode with me this time.  I wasn't going as fast, but I felt like I was working much harder.  It might have had something to do with this:
 

Saturday:  13 Miles LSD (pace 10:04-11:04)
Result:  After we finished our ride on Friday, I looked at my totals for the week.  46.39 miles. I told Les, "I need to run 13.61 miles to have a 60 mile week."   So that's what I did!  It's the longest I have run this year, and it was the hottest morning of the year.  What was I thinking? Why didn't a run 5 and ride 8.61?  Or run 3.61 and ride 10?  I have no idea, but run I did...
13.61 miles in 2:47:20, 12:18 pace.  I felt like I was crawling half the time.  I drank lots of water, took Endurolytes and Anti-Fatigue caps, but it wasn't enough.  If I really believed the "30 seconds a mile for every 5 degrees over 60" then my pace was about 10:20!  I think what I believe is the effort felt like 10 minute miles.  I was just glad to be done!
 

Total planned miles: 44

Total
Running:  26.07
Cycling:  33.93
Total Miles:  60.00

Total miles for August - 181.16.  My highest month this year!

This Week So Far

I am having a great week so far!

Sunday I got up and rode Las Llajas trail.  The last time I rode it, it was a major mess.  Since then it has been graded and watered down, no major sandboxes.  Yay!!  13.55 miles

Monday I ran 6.46 miles with lots of hills!  Tuesday was a much needed rest day.

That brings me to this morning...

On the left - cycling shoe.  On the right - running shoe.  I wore them both this morning, just not at the same time!  Ran 6 miles in 1:04:24, 10:44 pace, then rode 10.24 in 1:08:12, 9mph.  I pushed hard on both - Ave HR 147, max 161 on the run, and Ave 141, max 160 on the ride!

I don't know if I'll have anything tomorrow, but today was fun!

Training Week 10

This is where training is really hard core!  If I was actually training for a marathon, I'd be both excited and dreading this week.  I won't be doing the Yasso 800s, but here's the explanation:

The Yasso 800s (named, of course, for Runner's World's Bart Yasso) are part of a simple speed workout that involves running 800-meter repeats (two laps around the track) with 400 meters of recovery in between. You aim to run the repeats in a time that's "equal" to your marathon time. That is, if you're shooting for a 3:30 marathon, try to run each 800-meter repeat in three minutes and 30 seconds.

Hopefully we'll do our bike ride on the coast one day this week, so I plan to be very flexible!

Week 9 Plan

Sunday:  Rest Day
Monday: 4 Miles Easy w/4 Strides (pace 9:52 pace)
Tuesday:  Yasso 800s - 9 miles total
Wednesday:  Rest
Thursday: 10 Miles w/8 Miles @ MP (marathon pace 9:09)
Friday:  Rest
Saturday:  20 Miles LSD (pace 10:04-11:04)

Total planned miles: 43

My Plan:

Sunday: 8 Mile Bike Ride
Monday: 4 Miles Easy w/4 Strides (pace 9:52 pace)
Tuesday:  9 Miles Hills
Wednesday:  Rest
Thursday: 10 Mile Bike Ride {Hopefully on the beach, so that could be much longer}
Friday:  Rest
Saturday:  13 Miles LSD (pace 10:04-11:04)

Total planned miles: 44

Training Week 9 Results

This week didn't quite go to plan.  It started strong then quickly tapered...

Sunday:  Rest Day
Result:  Rested

Monday: 3 Miles Easy w/3 Strides (pace 9:52 pace)
Result:  Rode 15.2 miles in 1:22:34, 11 mph
Les wanted to ride on his birthday, so we did!  It was a fun, easy paced ride, but traffic got a little crazy at the end because it was the first day of school.

Tuesday:  8 Mile Bike Ride
Result:  Ran 7 miles in 1:22:09, 11:44 pace
It was a beautiful 58 degrees when I got up!  We don't get that in Hawaii!

Wednesday:  Rest
Result:  Rested

Thursday: 9 Miles w/7 Miles @ MP (marathon pace 9:09)
Result:  Ran 8 miles in 1:29:01, 11:08 pace
I'm no where near marathon pace these days!  That's okay, I ran lots of hills instead and enjoyed fabulous temps.

Friday:  Birthday Bike Ride 30-35 miles
Result:  Rested
Les was buried in work so the birthday ride got postponed.  Hopefully next week...

Saturday:  13 Miles LSD (pace 10:04-11:04)
Result:  Ran 4.38 miles in 1:07:11, 15:20 pace
I had great plans for this morning.  My legs, lungs and heart were ready.  My stomach said otherwise after about 2 miles.  Ugh!

Total
Running:  19.38
Cycling:  15.20
Total Miles:  34.58

Training Week 9

Somebody in my family has a BIG birthday tomorrow... he's turning half a hundred!  He has a big project for work going, he flies to New York on Tuesday, and turns around and comes home on Wednesday.  His birthday request?  "A ride on the bike path at Santa Monica."  Okay then, sign me up!  We plan to do that on Friday.

Sunday:  Rest Day
Monday: 3 Miles Easy w/3 Strides (pace 9:52 pace)
Tuesday:  8 Mile Bike Ride
Wednesday:  Rest
Thursday: 9 Miles w/7 Miles @ MP (marathon pace 9:09)
Friday:  Birthday Bike Ride 30-35 miles
Saturday:  13 Miles LSD (pace 10:04-11:04)

Total planned miles: ?  This could be a lot or a little, depending on if we ride on Friday.  I'm hoping for a lot!

Training Week 8 Results

I really should know better than to expect to have a good week when we travel!  I am always so wiped out with jetlag.  The running that I did was good, I just had quite a few rest days...

Sunday:  Rest Day
Result:  Rested.  Actually, I was on my feet a ton!  I watched Les race the Olomana Road Race, which took about two hours.  Then I played the piano for church.

Monday: Time Trial
Result:  Rested.  I was really tired and in need of a true rest day.
Walked 2.3 miles

Tuesday:  5 Miles Easy w/6 Strides (pace 9:58 pace)
Result:  Ran 5.14 miles in 1:09:54, 13:36 pace.
I have no idea why, but I woke up really stiff and sore.  I was going to do my time trial, but had zero speed in my legs.  I knew I was going to run Round Top on Wednesday, so after about 3 miles I decided to take it easy so my legs would be fresh.
Also walked 3.2 miles

Wednesday:  8 Miles Hills (no planned pace)
Result:  Ran 8.61 miles in 1:34:40, 10:59 pace
I continue to run higher and higher up Round Top.  I didn't know it until I got home, but I was less than a half mile from the top!  There is actually a loop that goes about Tantalus Mountain - Round Top Road on one side and Tantalus Road on the other.  I'm planning to run it the next time we are in Hawaii.

Thursday:  Rest Day
Result:  Rested
Red eye flights are killers.

Friday:  8 Mile Bike Ride
Result:  Rested.  We went to bed at 9:00 Thursday night and slept until 8:00 Friday morning!  I think we were a little tired.

Saturday:  14 Miles LSD or Half Marathon  (pace 10:04-11:04)
Result:  Ran 10 miles in  1:54:37, 11:28 pace
I still don't feel completely in sync with California time, but a little better.  It was 61 degrees when I got up to run - marvelous!

Total miles:
Running:  23.75
Walking:  5.5
Total:  29.26

Training Week 8

Les is in a cycling race this morning and we are flying home on a red eye Wednesday night (arriving in California Thursday morning), so I'm changing my rest days for this week. I see a bike ride on the schedule for Friday or Saturday, too!

Sunday:  Rest Day
Monday: Time Trial
Tuesday:  5 Miles Easy w/6 Strides (pace 9:58 pace)
Wednesday:  8 Miles Hills (no planned pace)
Thursday:  Rest Day
Friday:  8 Mile Bike Ride
Saturday:  14 Miles LSD or Half Marathon  (pace 10:04-11:04)