Thursday, August 14, 2014
Tuesday, August 12, 2014
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.
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.
Saturday, August 9, 2014
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
Tuesday, August 5, 2014
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...
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...
Saturday, August 2, 2014
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
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
Saturday, July 26, 2014
Weekly Review
It's been a really long time since I've done one of these! I've been active outside, but not motivated to blog about once I'm home. Now that I'm working towards some goals, I'm more inclined to blog. I had a really good week. I did realize that the schedule I posted on Tuesday is not going to work. Doing speed work, a trail run, then a trail ride on back to back to back days is not a good idea! I was really sore after Tuesday's 10k and was really feeling it on Wednesday's trail run. I took Thursday off, then did my trail ride yesterday. I woke up extremely fatigued today so I opted out of a long run. I need to train smart as well as hard so next week I'm making a few tweaks to see how it goes.
Sunday - Easy bike ride 7.29 miles in 41:49, 10.5 mph
I took this super easy since I ran a half marathon the day before. Any time I started to press too hard, I down shifted. My legs ended up feeling really good.
Monday - Rest day
Tuesday - 10k 6.2 miles in 1:00:59, 9:49 pace. Also walked 0.41 miles
I turned my Suunto off and restarted it after 6.2 miles so I would have real time numbers.
Wednesday - 7.53 miles in 1:37:19, 12:56 pace
This was a trail run, so I knew it would be slower, but not that much slower! The trail was really crowded with a bunch of boot campers and my legs were shot!
Thursday - Rest day
Friday - 13.11 mile trail ride in 1:26:51, 9.1 mph
Saturday - 4.54 miles in 1:15:07, 16:32 pace
I'm calling this my "Military Walk" - fatigued with GI issues! I tried running a couple of times but every time I did my stomach started complaining. I know better than to try a long run after a hard trail ride, another adjustment I need to make to next week's training.
Total
Running - 13.73
Walking - 4.95
Cycling - 20.40
Total 39.08
Sunday - Easy bike ride 7.29 miles in 41:49, 10.5 mph
I took this super easy since I ran a half marathon the day before. Any time I started to press too hard, I down shifted. My legs ended up feeling really good.
Monday - Rest day
Tuesday - 10k 6.2 miles in 1:00:59, 9:49 pace. Also walked 0.41 miles
I turned my Suunto off and restarted it after 6.2 miles so I would have real time numbers.
Wednesday - 7.53 miles in 1:37:19, 12:56 pace
This was a trail run, so I knew it would be slower, but not that much slower! The trail was really crowded with a bunch of boot campers and my legs were shot!
Thursday - Rest day
Friday - 13.11 mile trail ride in 1:26:51, 9.1 mph
Saturday - 4.54 miles in 1:15:07, 16:32 pace
I'm calling this my "Military Walk" - fatigued with GI issues! I tried running a couple of times but every time I did my stomach started complaining. I know better than to try a long run after a hard trail ride, another adjustment I need to make to next week's training.
Total
Running - 13.73
Walking - 4.95
Cycling - 20.40
Total 39.08
Tuesday, July 22, 2014
Goal Setting
In just a little under 5 weeks I will start training for my 3rd marathon - the Honolulu Marathon. In the meantime, I'm working on getting my focus back. I've been pretty directionless for quite some time and my pace shows it. I've set three goals:
1. Run a sub one hour 10k
I have never focused on the 10k distance. 6.2 miles in under an hour seemed pretty daunting when I mentioned it to Les last week. This morning I got up and ran my first focused 10k in 1:00:59! I need to shave one measly minute off, about 10 seconds a mile. I have to admit, it was SO hard to keep pressing. I think I took 2 walk breaks, then stopped once because my key fell out of my pocket. Otherwise, I kept pushing hard. This is definitely doable!
2. Work on Endurance
On Saturday I ran my first half marathon since August 2013. I've been doing lots of shorter runs, but no long distances. I was pretty pleased with the results - I wasn't fast, but that wasn't in the plan. I'll be spending most of my Saturdays doing long runs once again.
3. Ride My Mountain Bike to the First Summit, then the Top
This is obviously not running related, but definitely fitness. Our trail has two high points. We call the first "Sunshine Mountain" because the last half mile is directly into the sun. This is about 5 miles up the trail with some very steep parts. The very top is called "Seashells" and it's ridiculously hard! I've done it, but it's been more than two years. Last week I made it about half way up Sunshine, further than I've gone in well over a year.
My plan to accomplish these goals is:
Long Run Saturdays - I won't add any more distance until I'm in full on marathon training.
Easy Spin Sundays - I did this on Sunday and my legs felt great
Mondays - Rest Day
10k Tuesdays - run my 10k route (the same one each time) on Tuesday morning.
Trail Run Wednesdays - I like the challenge, but I also like how easy running on dirt is on my joints.
Trail Ride Thursdays - keep going higher
Friday - Rest Day
1. Run a sub one hour 10k
I have never focused on the 10k distance. 6.2 miles in under an hour seemed pretty daunting when I mentioned it to Les last week. This morning I got up and ran my first focused 10k in 1:00:59! I need to shave one measly minute off, about 10 seconds a mile. I have to admit, it was SO hard to keep pressing. I think I took 2 walk breaks, then stopped once because my key fell out of my pocket. Otherwise, I kept pushing hard. This is definitely doable!
2. Work on Endurance
On Saturday I ran my first half marathon since August 2013. I've been doing lots of shorter runs, but no long distances. I was pretty pleased with the results - I wasn't fast, but that wasn't in the plan. I'll be spending most of my Saturdays doing long runs once again.
3. Ride My Mountain Bike to the First Summit, then the Top
This is obviously not running related, but definitely fitness. Our trail has two high points. We call the first "Sunshine Mountain" because the last half mile is directly into the sun. This is about 5 miles up the trail with some very steep parts. The very top is called "Seashells" and it's ridiculously hard! I've done it, but it's been more than two years. Last week I made it about half way up Sunshine, further than I've gone in well over a year.
My plan to accomplish these goals is:
Long Run Saturdays - I won't add any more distance until I'm in full on marathon training.
Easy Spin Sundays - I did this on Sunday and my legs felt great
Mondays - Rest Day
10k Tuesdays - run my 10k route (the same one each time) on Tuesday morning.
Trail Run Wednesdays - I like the challenge, but I also like how easy running on dirt is on my joints.
Trail Ride Thursdays - keep going higher
Friday - Rest Day
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