Monday: Off
Tuesday: 4.3 miles, treadmill. 1 min hard pace pick-up (ranged from 8:00-6:53 pace each minute), 2 min easy for 2.5 miles.
Wednesday: 6 miles easy, treadmill
Thursday: 4.5 miles, road. Last mile in 7:10.
Friday: Off
Saturday: 10.5 miles in 1:41 (9:42 pace)
Sunday: Off
TOTAL: 25.3
Notes
Starting tomorrow, I will be 16 weeks out from the Cleveland Marathon (May 16th). While my heel has been questionable during this maintenance phase, it seems to have gotten better. Some days it will be achy, usually when I am cold. During a run, it may ache for the first 10 minutes and then subside for the rest of the run. I would like to work up to 50 miles per week during this marathon training program but have to do so carefully so as to avoid injury, especially since I have never trained at such mileage.
I got more sleep this past week than the previous week so that was good, though Wednesday's mid-week long run was a bit of a struggle, probably because I didn't get as much recovery sleep from Tuesday's harder workout. However, I ran a nice 7:10 for the last mile on Thursday's run, my fastest mile in years.
For the next three weeks, I plan to run 5-6 days a week, focusing on increasing the distances of my easy runs. I plan on building my long run up to 15 miles. I will also increase the minutes of my treadmill pick-up workout (2-3 min hard at 7:30-6:30). Lastly, on Thursdays, I will continue to run an easy 4-6 miles, with the last mile run at 85-90% effort.
Sunday, January 24, 2010
Tuesday, January 19, 2010
4.3 miles
Had some fun with the treadmill tonight:
1 mile warm-up @9:40
1 min pickups, then 2 min easy for 2 miles (pickups started at 8:00 then progressed by 10 seconds until the last pickup was at 6:53)
800 meter cool down @ 10:00
I figured if I'm going to get any faster, I need to spend more time in the 7:00-8:00 minute mile zone when doing harder workouts. I feel as if I successfully accomplished speed workouts in 8:00-9:00 minute mile zone this fall, it's time to move on up. In fact, when I was in the 8:00-7:30 zone tonight, it didn't feel as hard as it did a few weeks ago. I also ran the last mile of a 5 mile run last week in 7:23. It's been a while since I've been there. And damn, it felt good.
1 mile warm-up @9:40
1 min pickups, then 2 min easy for 2 miles (pickups started at 8:00 then progressed by 10 seconds until the last pickup was at 6:53)
800 meter cool down @ 10:00
I figured if I'm going to get any faster, I need to spend more time in the 7:00-8:00 minute mile zone when doing harder workouts. I feel as if I successfully accomplished speed workouts in 8:00-9:00 minute mile zone this fall, it's time to move on up. In fact, when I was in the 8:00-7:30 zone tonight, it didn't feel as hard as it did a few weeks ago. I also ran the last mile of a 5 mile run last week in 7:23. It's been a while since I've been there. And damn, it felt good.
Tuesday, January 12, 2010
Beginner
Technically, I've been running for about ten years. But lately, I feel as if I am just beginning. I feel as if I am just starting to understand what it means to be a runner. It doesn't mean having the latest technological gear, the coolest watch, or the best shoes. It doesn't mean you are fast or slow or even entering fancy races. To me, running is a way of life and a way of thinking-- thinking and reacting on the fly, a consistent process of problem solving through mental challenges.
I used to think I couldn't run on any given day if I didn't get it in before the sky turned dark. I used to think I couldn't run after eating ice cream. I used to think I should take off from running in the winter because it just wasn't worth the cold, snow, or time spent on the treadmill. I used to be afraid to face change and deviation from a schedule. Ever since I started running again last summer, I feel a parallel between my personal life and running life.
I feel more brave with my running, a more confident stride. When I finish a workout, this confidence does not stop. I try to carry it over to my professional life. I have taken on multiple challenges with my new job, territory I've always wanted to venture into but was never brave enough to try. My mental toughness at work needs trained just as much as my legs and lungs need trained. I sometimes worry that I may be taking on more than I can handle with school, work, and running. However, I am at least going to try.
I used to think I couldn't run on any given day if I didn't get it in before the sky turned dark. I used to think I couldn't run after eating ice cream. I used to think I should take off from running in the winter because it just wasn't worth the cold, snow, or time spent on the treadmill. I used to be afraid to face change and deviation from a schedule. Ever since I started running again last summer, I feel a parallel between my personal life and running life.
I feel more brave with my running, a more confident stride. When I finish a workout, this confidence does not stop. I try to carry it over to my professional life. I have taken on multiple challenges with my new job, territory I've always wanted to venture into but was never brave enough to try. My mental toughness at work needs trained just as much as my legs and lungs need trained. I sometimes worry that I may be taking on more than I can handle with school, work, and running. However, I am at least going to try.
Wednesday, January 6, 2010
Slowly getting faster
I don't know what fast feels like yet but I'm beginning to get acquainted with it. After my two easy runs this week, I did some speedwork on the indoor track. Monday, I ran a mile in 7:59 but was displeased with it as I felt I could go faster. So I attempted to go fast but for 800 meters (5 laps) and finished in 3:36. I don't know why I stopped because I felt as if I could have repeated the same time or better for a faster second mile. I guess I wanted to take it slow. After all, my heal is slightly achy lately. Tonight, I did 2 x 800s after an easy 3 mile run and improved with a 3:26 and 3:32. Recovery was easy and the only issue I had was with my upper legs, as they felt like they had diarrhea. Breathing-wise it felt great and such times are faster than my 800 repeats from the summer.
During my 9+ mile long run two weeks ago, a good (boy)friend of mine told me that if I trained for it, I could run a 3:00 marathon based on the fact I was able to hold a conversation at a sub-8:00 pace for 9 miles. I almost choked on my spit when he said that. But that moment has stuck with me ever since. No one has ever believed in me or my potential, except myself. I guess that's all that matters but it helps tremendously to have another's support to train hard. That being said, the first goal is to qualify for Boston but I would like to train like I want to run a sub 3:00. A few days later he asked if I ever puked from a workout. The fact that I never have says I have a lot of work ahead of me, trekking onto uncharted territory. The only difference from before is that I feel invited now.
During my 9+ mile long run two weeks ago, a good (boy)friend of mine told me that if I trained for it, I could run a 3:00 marathon based on the fact I was able to hold a conversation at a sub-8:00 pace for 9 miles. I almost choked on my spit when he said that. But that moment has stuck with me ever since. No one has ever believed in me or my potential, except myself. I guess that's all that matters but it helps tremendously to have another's support to train hard. That being said, the first goal is to qualify for Boston but I would like to train like I want to run a sub 3:00. A few days later he asked if I ever puked from a workout. The fact that I never have says I have a lot of work ahead of me, trekking onto uncharted territory. The only difference from before is that I feel invited now.
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