Monday: 4.8 miles (41:40)
Night run around Aurora/Rt.43. Started off cold and crabby but ended strong and loose. Also had my first fall of the year, a slip on ice = a mark on butt.
Tuesday: 3 miles
First run in Painesville on the Lake Metroparks bike trail. The wind and snowfall made it hard to see but the path wasn't too filled yet with snow making the surface feel like a fluffy blanket. However, the run pretty much sucked as I felt very sluggish.
Wednesday: 4.5 miles (1 mile warm up, 6 x 800s on indoor track, 800 cool down)
Ate a jumbo hot dog right before the run and felt it after the third repeat. I was going to call it a day but then thought about the feeling I would have later at night if I would have not even tried to continue the workout. I took a longer recovery and mentally got back into finishing the workout after the 4th repeat, making that my accomplishment for the night as splits were not as fast as I expected them to be. However, for feeling stiff, being indoors on a small track, and having a hot dog digest while running, I am pretty happy with the results (3:38, 3:41, 3:48, 3:48, 3:49, 3:46).
Thursday: 4 miles
The plan was to run 8 miles but the sluggish streak continued. I cut it short at 4 miles. My right heel was pretty dull and my left shin began to ache more during the run. It didn't help that my mp3 broke a couple days ago and so I was left listening to a FM radio that didn't tune well while on the treadmill. Boo-hoo, I say. Mentally, I have not been into my running this week so far and this day I hit rock bottom. When I got home last night, I noticed I had not taken any days off since last Friday. Normally this wouldn't be an issue but I have not yet trained this hard in my career. I probably should have taken a day off after my long run on Sunday.
Looking ahead, I am going to rest tomorrow in an effort to prepare for another weekend long run. Then next week, I will focus more on distance than speed as I am lacking in supporting volume (to the long run) each week. I do feel that the majority of my issue this week is a mental one. However, I am going to monitor my heel and shin just to be safe (i.e. cut the long run short if needed).
Friday: Off
Mentally recovering...the more negative and complain-y I get, the more achy I feel. I believe that because I am entering new territory, I am going to be more tempted to give up. It's a small hill I am climbing right now.
Saturday: 9.2 miles (90 minutes)
Took it easy and experienced minimal pain, evidence that most of my issue is mental as I increase mileage. I went 8:30 pace for a good M.I.A. song and noticed my heal and shin feel better as I went faster. I think these issues are biomechanical so I will continue to analyze the theory that faster means healthier for me, or at least more efficient.
Sunday: 5 miles (44:24)
Midnight run with the "ex" boyfriend around the Northhamptom neighboorhood. Wore my Lunaracers because I feel most efficient with them. It's possible I operate better with a lighter shoe, I certainly feel like I do. Great way to not only end a sluggish week, but to end one of my favorite holidays ;)
TOTAL: 30.5
Wednesday, February 10, 2010
Thursday, February 4, 2010
Weekly Recap
Monday: Off
Recover from traveling.
Tuesday: 5 miles (1 mile warm-up, 3 mile tempo in 24:16, 1 mile cool down)
Felt pretty sluggish. However, I did start slower and finished faster (8:18, 8:04, 7:50).
Wednesday: 3 miles
Easy recovery run outside. I hadn't run outdoors in over a week! Portage Trail hill was the easiest its ever been, too.
Thursday: 7 miles (3 miles at 8:56, 1 mile fartlek- 2 min hard, 3 min easy, 2.5 miles at 8:56, and last 800 meters in 3:22)
This run proved I'm getting used to the treadmill and that my fitness is improving. During the fartlek kicks, I was able to hold paces in the low 7s and it felt easier than last week. I started my final 800 a little fast but held a 7:23 pace pretty easily after the first minute and a half. I was also happy that I was able to continue to hold 9 flat when recovering from the kicks.
Friday: Off
Saturday: 4 miles
Another outdoor run, started off very achy and windy but fell into a nice groove rather quickly given the conditions.
Sunday: 12 miles in 1:47:50 (8:59 pace)
Longest run in a few months and longest run ever on a treadmill. Once I hit 6 miles it was easier to focus, but mile 8 was the toughest, probably because the longest I've gone on a treadmill was 8. The last mile felt strong and I was able to kick at the end. Recovery-wise, I was pretty tired afterwards and I'm achy today but I don't feel drained.
TOTAL: 31 miles
Recover from traveling.
Tuesday: 5 miles (1 mile warm-up, 3 mile tempo in 24:16, 1 mile cool down)
Felt pretty sluggish. However, I did start slower and finished faster (8:18, 8:04, 7:50).
Wednesday: 3 miles
Easy recovery run outside. I hadn't run outdoors in over a week! Portage Trail hill was the easiest its ever been, too.
Thursday: 7 miles (3 miles at 8:56, 1 mile fartlek- 2 min hard, 3 min easy, 2.5 miles at 8:56, and last 800 meters in 3:22)
This run proved I'm getting used to the treadmill and that my fitness is improving. During the fartlek kicks, I was able to hold paces in the low 7s and it felt easier than last week. I started my final 800 a little fast but held a 7:23 pace pretty easily after the first minute and a half. I was also happy that I was able to continue to hold 9 flat when recovering from the kicks.
Friday: Off
Saturday: 4 miles
Another outdoor run, started off very achy and windy but fell into a nice groove rather quickly given the conditions.
Sunday: 12 miles in 1:47:50 (8:59 pace)
Longest run in a few months and longest run ever on a treadmill. Once I hit 6 miles it was easier to focus, but mile 8 was the toughest, probably because the longest I've gone on a treadmill was 8. The last mile felt strong and I was able to kick at the end. Recovery-wise, I was pretty tired afterwards and I'm achy today but I don't feel drained.
TOTAL: 31 miles
Monday, February 1, 2010
Weekly Recap
Monday: 6 miles (4 miles of 2 min hard-7:50s to 6:53s pace and 3 min recovery)
Tuesday: 3 miles recovery run (27:30)
Wednesday: 4 miles (last mile moderate-hard pace, lost count of laps not sure of the time)
Thursday: SLEEEEEP
Friday: Travel
Saturday: Travel, dancing
Sunday: 8.2 miles
TOTAL: 21.2 miles
Started the week off strong and planned on getting in a solid 30 miles but by the time Thursday came around, my body told me otherwise. It was craving sleep so I napped for two hours that evening (the best two hour nap ever!) and then proceeded to get 5 more hours of sleep that night. Last minute travel plans enabled my foot and body to rest but it took me awhile to realize the benefit of having a lower mileage week. Over an egg sandwich and hashbrowns at a Waffle House in WV, I reasoned that it would be best to have a down week before beginning mileage in the 30s and 40s. After coming to this conclusion, I subsequently felt better about my training and enjoyed the remainder of my weekend travels. This week I will concentrate on sleep a little more and try not to start off so hard early in the week as it's comparable to starting off a race faster than your body has trained to go. I must find a good pace in proceeding forward. And drink up on green tea as my travel buddy is sick. I might be next! Get well James :)
Tuesday: 3 miles recovery run (27:30)
Wednesday: 4 miles (last mile moderate-hard pace, lost count of laps not sure of the time)
Thursday: SLEEEEEP
Friday: Travel
Saturday: Travel, dancing
Sunday: 8.2 miles
TOTAL: 21.2 miles
Started the week off strong and planned on getting in a solid 30 miles but by the time Thursday came around, my body told me otherwise. It was craving sleep so I napped for two hours that evening (the best two hour nap ever!) and then proceeded to get 5 more hours of sleep that night. Last minute travel plans enabled my foot and body to rest but it took me awhile to realize the benefit of having a lower mileage week. Over an egg sandwich and hashbrowns at a Waffle House in WV, I reasoned that it would be best to have a down week before beginning mileage in the 30s and 40s. After coming to this conclusion, I subsequently felt better about my training and enjoyed the remainder of my weekend travels. This week I will concentrate on sleep a little more and try not to start off so hard early in the week as it's comparable to starting off a race faster than your body has trained to go. I must find a good pace in proceeding forward. And drink up on green tea as my travel buddy is sick. I might be next! Get well James :)
Sunday, January 24, 2010
Weekly Recap
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.
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.
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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