Interval Training

I've started looking at my training plan and noticed that TrainingPeaks has made a few changes.  The most significant one is a weekly interval run.  This will be every Tuesday.  I haven't done intervals, really I haven't done speed work, since I trained for my first marathon in 2012.  It's my fastest marathon to date.  Could there be a correlation?  Yes, I'm sure there is!

When I ran my first marathon, I used a Garmin.  It fell completely apart and now I wear a Suunto Ambit2.  The features are slightly different, but it's a much sturdier training partner.  I decided to give intervals a try yesterday.  I set it up for 6 intervals of 2 minutes each with 1 minutes rests.  I can do distance or time, and decided to go with time for now.  I have to make the changes through the desktop software, but as long as I do it the night before a run, I can pretty much do any kind of interval I want.

So how did yesterday's run go?  Surprisingly well!

Interval 1: 0.25 miles -8:07 pace
Interval 2: 0.23 miles - 8:44 pace
Interval 3: 0.25 miles -  8:07 pace
Interval 4: 0.23 miles - 8:36 pace
Interval 5: 0.27 miles -  7:30 pace
Interval 6: 0.25 miles - 8:02 pace

I know that is extremely slow for some and super speedy for others, but I was really happy with those numbers!  I just need to get them more consistent.  My only complaint is that the Suunto doesn't count down before the next interval starts, so I have to pay a little more attention during my rest intervals than I want.  I'm sure I'll get use to it.  For now, those 2 minutes went by really quickly.

Mid-June Update

It's been too long since I've done an update!  2015 has been an interesting year so far.  Some good, some not so good.  I set a bunch of goals at the first of the year, let's just see where I am today:
 
Running
1 - Run another marathon.  I registered for the Revel Canyon City Marathon on November 7th and I'm really excited about that!  True training starts on July 19th.  I reapplied my training plan in TrainingPeaks and noticed some changes.  I'm really planning on working on my pace this time, I neglected speed work last year big time!
2 - Improve my pace. I really haven't gotten much faster overall, but I am working on running fast downhill.  This is important since most of my marathon is downhill.  My fastest downhill mile is 7:53.  I have a new route that is 8 miles - 2 miles up, 2 miles down, 2 more miles up and finishing with 2 miles down.  I did it for the first time last Sunday.  My downhill miles were 9:05, 8:53, 8:36 and 8:35!  It wasn't easy, and I'm definitely planning on doing this route some more.

Mileage
I want to cross the 2,000 mile mark again this year. I am currently at 871.60 miles.  I had a slow start due to the flu in January, but I've slowly been gaining momentum:

January 101.58
February 150.43
March 127.00
April 175.71
May 200.00*
June (through 6/17) 116.88

*I really couldn't have hit exactly 200 miles in May if I tried - that just happened!

Cycling wasn't listed in my goals, but I have really upped by riding lately.  I've been riding the trail and riding on the street and I'm seeing a lot of improvement!  I rode 13 miles this morning then came home and ran 2 miles with Les.

Weight and Health
I'm currently 13 pounds over my goal weight.  My doctor wants me to lose 8 pounds.  So goal number one is dropping 8 pounds, then I'll work on that additional 5. 
UGH!! This has been the worst part of my year.  I've lost about 20 pounds and gained about 20 pounds!  It's one pound up, one pound down.  I have been so diligent in my eating and tracking everything, I'm not sure what to do anymore.  I'm actually only 2 pounds overweight for my height, but that's higher than I want to be.  I'm not giving up, and am hoping that eventually my body will respond!  It seems this lovely thing in life called menopause has meant metabolism pause for me.

I will say that I'm feeling really focused and good about my activity lately.  Even though I'm not officially training, I just want to make my workouts count.  I'm healthy and injury free, so in spite of a non-budging scale, I'm calling it good!

Friday Funnies!

This blog is in serious need of reviving.  I think of lots of things to blog about while I'm out running or cycling, but come home and get busy doing other things.  I'll do an update soon, but I thought these were really funny this morning...

Yes, I Did!

I just registered for my next marathon!

REVEL Canyon City Marathon, here I come! 

November 7, 2015.  A Saturday race!!

January Recap

I meant to do this about 10 days ago, but better late than never.  January started off with a bang and ended with a whimper.  The first two weeks went along great then I got hit with the flu.  I ran on January 17th and wasn't feeling my best.  That was a Saturday.  I went to church on Sunday and grocery shopping on Monday.  I didn't leave my house again until the following Saturday!  My next run was Monday, January 26th that I took super easy.  So here is a review of my Reset goals that I stated on January 1st:

Running
1 - Run another marathon.  I haven't signed up yet, but I leaning really hard towards the Revel Canyon City Marathon.
2 - Improve my pace.  I know the extra weight I'm carrying is a huge factor.  I want to be smart about this by slowly increasing my pace.  January get back in the 11 minute range.  I had five out of twelve runs in the month of January that my pace was in the 11 minute range.  I may need to take another month to work on this pace.

Mileage
I want to cross the 2,000 mile mark again this year.  It's been several years since I've crossed that milestone (2011.)  This includes running, walking and cycling.  I need to average 40 miles a week and know I can do it!  I had a total of 101.58 miles in January.  I'll be playing catchup the rest of the year, but I'm not giving up on my 2,000 mile goal yet.


Weight and Health
I'm currently 13 pounds over my goal weight.  My doctor wants me to lose 8 pounds.  So goal number one is dropping 8 pounds, then I'll work on that additional 5.  I have some cute clothes in my closet that I've missed being able to wear!  At one pound a week that puts me in April.  Q1 is about resetting!  I lost three pounds in the month of January!  Not quite a pound a week, but I'm happy with that.

I know I've got to get back to tracking and eating better.  For the four weeks leading to my marathon I cut out desserts.  I felt so much better!  Some very wise women have told me that sugar is a major trigger to menopausal symptoms, so I'm committing to less sugar, a LOT less sugar!  The key is not having it in our house.  I'm not saying I'll never have sugar again, I just need to do a lot better.   I have tracked everyday this year so far, including the week that I had the flu.  I've gone over my daily points but have never used all my weekly points.  We do not have any candy or cookies in our house.  I have made sugar free pudding a couple times and we have a dessert once a week when we go out.  That weekly treat feels like a treat now!

How is 2015 going for you so far?

Marathon on My Mind

I loved this from Frazz:

I've been trying to choose a marathon for 2015.  While the Honolulu Marathon was fun, I'd like to try something a little more organized and shoot for a PR.  Practically in my own backyard, and on a Saturday, is the Revel Canyon City Marathon on November 7th. 

Les has done a lot of bike riding in that area and he is willing to go up and support me on some long training runs.  This race has the most generous transfer/withdrawal policy along many with other extras.  It's almost all downhill which is the type of running I love!  "The REVEL Canyon City Marathon course offers the best of the San Gabriel Mountains and Angeles National Forest, including breathtaking views of beautiful Azusa Canyon, San Gabriel and Morris Reservoirs, and the San Gabriel River. If that were not enough, the course is almost all downhill on a paved highway and is a Boston Marathon qualifier!"

So now it's out there...

Weekly Recap

I've really had a hard time wrapping my brain around the fact that it's only been 27 days since the Honolulu Marathon.  Two days after the marathon we flew to Maui for some vacation time, then we came home, celebrated Christmas and New Years, so it feels like a lot longer.  That being the case, my legs have reminded me on a regular basis that they are NOT recovered!  My longest run since is 8 miles on New Years Day after two rest days.

I'm going to go back and pick up my miles since January 1st since I didn't post mileage last week.

Thursday, 1/1 - Ran 8.19 miles in 1:36:00, 11:44 pace

Friday - Ran 2.01 miles in 28:25, 14:08 pace
This is our "around the block" route that Les does about once a month with me.

Saturday - Rested
I really like taking Saturdays off.  During marathon training I have to do my long runs on Saturday, but I enjoy having a day where I don't leave the house at all if I don't want to.  I'd rather do something on Sunday because I know I've got to shower and get to church.

Sunday - Ran 5.58 miles in 1:17:46, 13:56 pace
I was up early and had plans for a great run.  My legs did not agree with my plan!

Monday - Rode 10.2 miles in 1:09:14, 8.8 mph
We went from super cold (for us) to warm and windy!  I wanted to ride further but had a hard time staying upright.

Tuesday - Rested
Monday night insomnia + more wind = a good time to take a rest day!

Wednesday - Rested
It was still windy outside and I was still a mess inside, so I covered my head and slept some more!

Thursday - Ran 6.03 miles in 1:10:29, 11:41 pace
The winds were gone and my emotional state was getting closer to normal (whatever that is!)

Friday - Rode 9.44 miles in 1:08:19, 8.3 mph
Les got home from his business trip Thursday night, so we enjoyed a ride on the trail together.

Saturday - Ran 6.08 miles in 1:16:02, 12:31 pace
There's a saying, "Hills are speed work in disguise."  If that is the case, I should be SUPER speedy!  Over 800 feet of climbing in 6 miles.

Total
Running: 27.89
Cycling: 19.64
Total:  47.53