Week 1 Key Run #3

Well, I'm slightly out of order this week. I'll normally do my long runs on Saturday, but since we'll be on a plane tomorrow morning (to Hawaii!), I thought I'd knock it out on my day off today. I'll fit in another cross training workout at the hotel this weekend.

Anyway, Key Run #3 this week was scheduled to be 8 miles at Planned Marathon Pace (PMP) + 30 seconds. My current PMP is 9:52, so I should have run this is 10:22.

I ran it in 10:03. Oops? I'm a little confused by this whole long run thing. The 10:03 pace for me was pretty easy and laid back. Why would I want to go even slower? How does that help my training?

I am also not yet a believer in these pace charts. I have never been fast no matter what the distance. But it turns out I am pretty good at churning out a steady pace for miles. So who's to say that even though I run a slow 5k I can't run a faster marathon than predicted. (Well, probably not at Big Sur.) Anyway, I guess I should just trust the experts.

I had planned to head out to new grounds today, but out of laziness I just went through Golden Gate Park again. Lovely run. And even though I usually dread the upping of the long run mileage every week, since I had just run 6 miles on Wednesday, partly at tempo pace, 8 easy miles didn't scare me in the least. And it was pretty easy - hooray!

Total Week 1 Mileage: 18.5

Week 1 Key Run #2

Key Run #2 is a tempo run, with my tempo pace supposed to be somewhere between 9:22 and 9:37. Today's run:

• 2 miles easy
• 2 miles at tempo pace
• 2 miles easy

I have learned through FIRST, however, that the "easy" part at the beginning is actually supposed to be a build-up to tempo pace, so that by the end of the 2 miles you are already at tempo pace without having to accelerate. I ran tempo runs for a couple seasons and always took it easy until the exact time I was supposed to go fast. Well, you learn something new every day. I actually did a poor job of building up - the winds were crazy and I felt like I might lose my Vietnamese lunch. However, once I did kick it in gear for tempo, I felt pretty dang good - and for the rest of the run. Sometimes it just takes awhile to settle in. I didn't really meet my tempo pace for a lot of the run. I hit 2 miles at 9:16 and 4 miles at 9:12, but the miles in between seem to have included a lot of 9:53 and lower.

At any rate, through all the crazy wind and sub-50 degree temperatures, I did manage to average a 9'54" pace. Not too shabby, I guess.

Also I completed two laps around Lake Merritt, and for once it was gorgeous. So exciting what a little rain can do! Also I got into work early so started running around 4pm and the sunset on the water was lovely. That's right, I saw the sunset between 4 and 5. Bleah.

Also I was nearly clotheslined by a tiny dog on a leash. Totally cut across the path right in front of me. I tried to go left and it kept going. I tried to climb over and the owner somehow lifted the leash higher. I had to just stand and wait there for the guy to manage to collect his dog in apparently slow motion. Maybe you shouldn't feed birds if you can't keep track of your dog in addition to the bread. Just sayin'.

Week 1 XT#1

For today's cross training, I ran to the gym through the rain carrying my umbrella, then completed the following cycling work out, all at 95-100 rpm:

• 8 min easy spinning
• 30 min moderate
• 7 min easy

This was a little strange for me, as I usually spend my cycling time in spin class, where the cadence is much lower, but the leg burning is much higher. (I'm currently not capable of much leg burning while keeping the cadence that high.) The suggested cycling work-outs will keep me out of spin class in order to meet the high rpm needs. We'll see how long that lasts - I do enjoy me some spin class with some fabulous music. I also have a lot of hills to run in Big Sur, so I think some quad-busting might do me some good.

After cross-training, I ran back home through the rain and then did the FIRST recommended set of 5 key strength exercises. I am horrible at keeping up strength exercises, but I'm hoping between this set and my 7 minute set from Runner's World, I can do strength at least a few times a week. All at home where no one but my husband can watch me.

I've also started reading Chi Running, and I hope to start incorporating some of those focuses into my running. This goes along with strength training, as I really need to work on my lower abs (as always!).

So far so good!

Week 1 Key Run #1

Yay! Today marks the first day of the first week of my 18-week marathon training program! Fingers crossed, I will remain injury-free and be able to run my first marathon as planned - nearly one year after the one to which I originally aspired.

For Key Run Workout #1 this week, I ran:

• 10 minute warm-up
• 6 x (1 minute fast then 3 min easy)
• 10 minute cool-down

Key Run #1 is based on a pace faster than your current 10k pace. As I have not run a 10k recently, I used my recent half marathon time to predict a 10k time and then adjust for the Key Runs. My pace for the fast part is supposed to be approximately 8:22/mile. I realized that keeping track of pace and time at the same time using my Nike Plus is rather challenging, so I just used it first to try to figure out my pace and then maintain that pace through all the fast sections. However the Nike Plus is also not quite good enough at showing me how well I did.

I've never been a fast runner or good at shorter distances, so for me and 8:22 pace is nearly as fast as I can run anyway. It was challenging and definitely resulted in a bit of wheezing. I really need to get myself to a doctor to get my asthma better under control.

I did enjoy the run though as it broke up the monotony of my usual runs. The distance was pretty typical for me, but it seemed to go by much faster with all the mini blocks of time and paces throughout.

I'm still looking forward to this training plan, although I might join a running group again for some harder track workouts and new long run locations, so I might rely on a modified FIRST training plan instead. Either way, I'm hoping to Run Less, Run Faster.

Overall:

• 4.5 miles
• Average pace 10'09" (including several lovely traffic light stops)
  

Welcome to My Training Log

Welcome! In an effort to actually keep track of my training this year, I have decided to track it on a blog. That way I don't have to carry any paper around with me, and I can access it anywhere. You are welcome to read it, but I won't be offended if you don't.

As most of you know, I started running in July 2009 through Team in Training. Five half marathons, two 12Ks, a five-miler, and a 5k later, I am still going. This year my big plan is to run my first marathon - Big Sur - the first weekend in May. Which brings me to my training log. Today, December 27th, marks the first day of my 18 week marathon training plan.

I will be following the FIRST Marathon Training Program for first-time marathon runners. (Note that FIRST has nothing to do with first-time; it's the Furman Institute of Running.) This program is a 3plus2 method: 3 key running workouts each week (intervals, tempo, and long) with at least 2 moderate to hard cross-training workouts. I have chosen this plan because I am totally injury-prone, and I also want to keep the flexibility to train for a triathlon as well. Which brings me to my plan for the rest of the year.

As part of the build-up to Big Sur, I plan to run the Kaiser Half Marathon again this February (and hopefully PR!). Following the marathon, I plan to use my "recovery" period to train for the Avon Breast Cancer walk in the Rocky Mountains at the end of June. And I hope to spend the summer using warm lake temperatures to train for a triathlon in the early fall.

So thus begins the first-ever tracking of my training. Last year I think I made it a week. Hopefully I can keep it going this time.