Week 6 XT#1

So I am enjoying a staycation this week, but unfortunately I can't use it to exercise like crazy because I have a race on Sunday. Fun!

Today I went to the gym and took the Rockport Walking Test to estimate my VO2 max. (Inspired by the NOVA Marathon Challenge show. Yes, Matt and I have recently become addicted to PBS online.) I walked a mile in 12'43" and finished with a heart rate somewhere between 76 and 136. Funny, yes? Well I checked the treadmill in the early stages of my walk to make sure the heart rate monitors worked, and it measured 121 and 126. When I finished my walk however, I first registered 76, then 114, then 136 that immediately soared to 150-something. I gave up and headed over to a bike for the rest of my workout and measured a heart rate of around 120. So anyway, I estimated my VO2 max with the highest heart rate, and I am still well above the Superior level for my age and gender. That's good to know. Also I had no idea I could walk a mile that fast! I'm pretty sure it could only be done a treadmill where I mindlessly keep up with the machine. I could never concentrate hard enough on a real walk to keep up that pace...

Anyway, I completed my XT for the day by doing 30 minutes on the bike at 95-100rpm.

Sadly, I also discovered my training log for 2010 - I kept it up until Kaiser, so I have on record the last 4-5 weeks of my training. And now have reinforced my opinion that I can't PR this weekend. I was running 6-10 mile runs last year at paces slightly under 9'45". I rarely hit that fast now. Oh well...

Week 5 Summary

And the second week in a row that I slacked off:

• 3 Key Runs totaling approximately 20.5 miles
• 1 XT session: rowing
• 0 strength training sessions (I'm pretty sure)

Someday I'm going to realize that maybe I always have body pains because I don't do enough core and strength training. I need to start boot camp.

1 week until Kaiser!

Week 5 Key Run #3

Well I'm still in my indecisive, taper or not taper frame of mind, so I went out running today without a specific distance goal. Taper mileage would be 6-8, while the original mileage this week was 12, and I was flipping it with next week's, which is 10. Long story, I know. Anyway, I ran through Golden Gate Park and around Strawberry Hill a few times and ended up back home just shy of 9 miles, with an overall pace of 10'30". The training plan called for PMP + 45-60, so I was actually a bit fast, but gosh I was tired when it was over.

My bodyworker taped my IT band this week, and that seemed to work well. My IT band did not hurt in the slightest bit, my gosh my hips were tired. I think this might be because they were actually working as they are supposed to instead of relying on the muscles further down the leg. So that part was good at least. But I've got to get these tiredness issues figured out - I'm still hoping it's diet. And someday maybe I will fix it.

Week 5 Key Run #2

Well because of my IT band issues, I took 2 days off this week. I actually didn't really mean to. I meant to do yoga on Wednesday and biking on Thursday but I did neither. I mostly slept.

Anyway by Friday I had yet to decide how I was tweaking my training plan for Kaiser, so I just ran two laps around the lake (5.9 miles). One of my training plan options had been 5 miles at tempo, while the other was 7 miles with the middle 3 at tempo. I went somewhere in the middle, attempting to do the middle 5 of 6 miles at tempo. I definitely did not hold this pace (9'22"-9'37"), but I did manage to complete the entire run at a pace of 9'45", which is not too shabby.

However, I am starting to freak out that I won't be able to PR at Kaiser. That means holding faster than a 9'30" pace for an entire 13.1 miles. However, I always forget how great the power of adrenaline is. On the other hand, I've never really had a PR goal in another race, so I am usually completely unstressed, which I'm sure helps. That's how I managed to run 2h06m in Tempe without really trying. So I should probably just let go and see what happens.

Of course I looked at last year's training plan - mostly to see what I could do for taper, but then I looked back at the season. Gosh my speedwork sessions were much tougher last year. Which brings up my concern for the PR. However I am not sure that the tempo runs and long runs were at as fast paces, so maybe it all evens out. Guess we will find out!

I had bodywork last night, and she tried to separate my IT band from the vastus lateralus muscles. Also taped up those muscles with bright pink kinesio tape, so I'm looking good. Can't wait to try it out on the long run tomorrow. Which I'm thinking maybe just 8 miles. But then maybe I should do 10. Or 12...

Week 5 Key Run #1

Well the inevitable finally happened - I appear to have a full blown IT band problem. Today I completed the following workout:

• 20 minute warm-up
• 4 strides
• 6 x 800m with 90 seconds RI between each (goal pace 4'03" per 800)
• Walked home instead of running

Total of 5.5 miles with average 10'30" pace including the RIs but not the walk home. Why did I walk home? Well upon completing my last interval and jogging out of the track, my IT band started to bother me above my knee. This is the same place where it hurt a lot last night when I was rolling it. I knew my IT band was angry because of my TFL issues, but I'm hoping maybe I was just too exuberant with the stick last night. I am currently icing it and have taken some acetaminophen. Also considering revising my training plan.

Kaiser is in under two weeks, and I hadn't been planning to taper because I am following the marathon training schedule. However, I am hoping to PR at Kaiser and I have no time goals for my first marathon (although I am training according to a time goal), so I am thinking I will at least do a modified taper. This should help me be ready for Kaiser and give me a nice little mileage reduction to help my IT band.

I'm also hoping to use my week off to employ my Groupon for accupuncture (surely that will help IT right?) and possibly go back to my bodywork specialist. Anyway, I'm staying positive and hoping I can work through this. I often have random pains in my body and they don't usually stick around too long (fingers crossed).

Track workout was pretty good though. I have three pace points during my intervals: In my 2nd and 6th intervals I was running around 8'14" (good), but in my 4th I was at 8'46" (bad). I was on the up top jogging track during that interval so I could run the opposite direction and I always have trouble holding my pace on that. At any rate, I mostly kept to my goal paces, and I felt pretty good all around. Now if I can just get this leg going again!

Week 5 XT#1

Wow it's week 5 already! Where does the time go? Today's workout was awesome because I left work around 4:30 and was out of the gym by 5:15. Hooray for rowing:

• 5 minute warm-up easy rowing
• 1, 2, 3, 4, 3, 2, 1 minute hard/fast rowing intervals with 1 minute easy rowing between each
• 3 minute cool down rowing

For a total of 30 minutes and approximately 300 calories. Fabulous. I have this rowing issue where my right glute always gets tight, especially during the easy recovery periods. Must be related to my self-diagnosed IT band syndrome.

Week 4 Summary

This week I accomplished:

• 3 key runs totaling 24 miles! (Well that includes a bit of walking in between intervals)
  
• 3 cross training sessions: cycling, yoga, and real bike ride
• 1 strength training session (oops! Although yoga sort of counts)
  

Week 4 XT#3

Well perhaps this should really be XT#2, but actually it probably wouldn't count either. Matt and I went for a beautiful bike ride today in unseasonably fabulous weather! We headed over to the Sunset for some lunch, and then back down through Golden Gate Park to the beach. We spent a bit of time watching the waves and people, then pedaled down to the end of the bike path at Sloat and returned home. (17 miles total!) I remembered why I hate biking - hills suck! I actually rather enjoy biking until I have to go up a hill. I would so much rather run up a hill. I try to tell myself the difficulty stems from my bike not fitting me, but I worry that if I get a new bike I will lose my excuse...

Week 4 Key Run #3

This week's long run goal: 11 miles at PMP + 45 seconds/mile (10'37").

This run started out sucking again - I have no idea what is wrong with me. I was barely hitting my goal pace in the first mile. But miraculously after a couple miles I started settling in. I never used to have this problem that other runners talk about, but I guess I do now. I still kind of think I need to eat more carbs for dinner before these runs. Since I do long runs so often now I don't think about carbo loading ever, and perhaps it is making a difference.

Since I got to go slow today, I decided I would add some hills. (I don't really think that's the point, but whatever!) I ran down GGP to the Ocean, then up the nasty hill by the Cliff House to Land's End. I'm not going to lie - I walked up some stairs in Land's End. After heading through the ritzy Sea Cliff neighborhood I entered the Presidio and up I went again. Also not gonna lie - I did walk for awhile. I was trying to finish at the bridge so I could hop on the bus back, but I was a little under mileage so I had to run around the area for awhile, managing to require an uphill finish.

It was tough, but not impossible. And even with the walking, I hit a 10'39" pace. Total elevation gain: approximately 760 feet. Yeah, considering the Big Sur Marathon will have more gain than this, I'm guessing I won't meet my PMP there. However, I'm still going to train for it.

Week 4 Key Run #2

Tempo run this week:

• 1 mile easy
• 4 miles tempo pace
• 1 mile easy

Wow this run was awful. I'm not sure if morning is just not my time or maybe I haven't been eating enough carbs, or switching between mornings and evenings is throwing together too many workouts in too little time. But I'm pretty sure I was rarely if ever at my tempo pace (9'22" to 9'37"). My overall pace was 10'16". That's right, slower than my last long run. I need to figure something out here.

Week 4 XT#2

As I mentioned, I cheated and did yoga today. Doesn't technically count as cross-training in this training plan, but it counts for me. Shoulders and hips are tired.

Week 4 Key Run #1

Today I did my first real bona-fide track workout of the season. I set my alarm at 6 to do it before work, but I woke myself up multiple times during the night freaking out about how I would pull a muscle because I wouldn't be warmed up and I would be too tired to work afterwards. So I went in to work early instead, left at 4, and did the workout after I got home.

• Run to Kezar (approximately 1.5 miles)
• 4 strides (regular, regular, high knees, butt kicks)
• 12 x 400m with 90 seconds RI
• Run home from Kezar

My speed pace goal is approximately 8'22", but according to the book, the pace should actually be faster at less than a mile. (This is not specified in my actual training plan.) So my goal was to run 2 minute 400s. I screwed up the first few, running in about 1:45 and tiring myself out. After 5 laps I was about ready to quit. But I eventually found a good pace of about 1:55 per 400m and settled into the remainder. I just walked around during my recovery interval instead of jogging, so I may have to improve in that respect.

And I must say, I did miss my TNT cheering squad. Track workouts are tough without support!

I totaled about 7 miles at an 11:30 pace (including all the walking RIs). I was pretty darn tired when I got home.

Since my Thursday run has to be in the morning, and last time I did a morning run after a gym workout the night before it was rather tough, so my plan for tomorrow is swimming or yoga. Yes, I am already slacking off the training plan in week 4 out of 18. What will become of me?

Week 4 XT#1

Matt and I tried a brand new activity: going to the gym before work! Normally the gym by our house is crazy-packed after work, so we generally go to the gyms by our respective offices. The morning turned out to be way less crazy, but it was MLK Day, so it's possible a lot of people were not in their normal routine.

At any rate, I did a cycle work-out at 95-100 rpm, per usual:

• 8 minute warm-up
• 30 minutes moderate to hard
• 7 minutes cool-down

I just might have to try this morning thing again.

Week 3 Summary

I have been rather tired this week, so I am planning to excuse myself from the optional cross-training tomorrow. This week's summary:

• 3 key runs totaling 21.4 miles
• 2 cross training workouts: 1 rowing, 1 cycling
• 2 strength training sessions
  

Week 3 Key Run#3

Phew. I think keeping up with this log is more tiring than keeping up with my training. Although that said, this morning's run was tough.

I completed 10 miles at a 10'08" pace, which was supposed to be 10'22". At least I am POSITIVE I had negative splits. The first 3 miles or so were uphill. I could barely breathe and all my leg muscles hurt. I was convinced that my recent blood donation and my borderline anemia must be dragging me down. I wasn't sure how I was going to finish. (And I had gone to an organized group run, so I didn't want to be the one who had to stop.)

Miraculously, when we got back out onto the flats and in the sunshine, I felt so much better! So clearly I just haven't trained enough hills yet.

Because I struggled so much in the beginning, I pushed it at the end in order to make my goal pace. Turns out I didn't have to push it quite that hard. Someday I'll get this figured out.

That said, the run was absolutely gorgeous! We had an absolutely clear, 67 degree day here in San Francisco. I went on a training run for the half marathon that is coming up because they were running through the Presidio and I wanted to learn some new routes there. Near the top we ran on some trails in the woods, and then came out on the coast trail and had gorgeous views of Marin. Then across the bridge and back, with lovely views.

This is the problem with San Francisco. About once a month (except in the summer), it produces such a gorgeous day that you remember why you love it.

Week 3 Key Run #2

Tempo run this week involved:

• 2 miles easy
• 3 miles tempo pace (9'22" to 9'37")
• 1 mile easy

I finished with a pace of 9'55". Does this sound like a trend? It seems like that is my overall pace no matter what work-out I do. Oh well. I definitely started my tempo run out too fast. Although I am good at keeping pace for my typical paces, I definitely have trouble gauging my faster paces.

I did the run in the morning, less than 12 hours after finishing my XT workout. I think it caused me to struggle a bit. Lucky though, because I donated blood today (discovering I am practically anemic) and am now exhausted and lying in bed. Awesome.

Week3 XT#2

The 2nd cross training work-out involves cycling in all cases, so luckily there were plenty of free bikes in the gym! I completed the following work-out, all at 95-100 rpm:

• 10 minutes easy
• 20 minutes moderate to hard
• 5 minutes easy
• 20 minutes moderate to hard
• 5 minutes easy recovery

I have trouble keeping up this cadence with much resistance, so 60 minutes burned me only a bit over 400 calories. Boo. Definitely got the heart rate up though! I also did my 5 key strength exercises.

Week 3 Key Run #1

Well I nearly passed out in the BART station this morning, but I managed to mostly complete this run:

• 10 minute warm-up
• 4 x (3 minutes fast, 3 minutes easy)
• 10 minute cool-down

I started out running with a co-worker, so I actually did a 20 minute warm-up. Based on my NikePlus, it appears that I managed to hold somewhere around my goal 8'22" pace for the first two intervals and most of the 4th one. Somehow the 3rd one appeared rather lackluster.

I still can't get over how fast I fell like I'm going at 8'22". I feel bad passing people and have trouble taking corners. And yet somehow people run more than twice that fast! It is unfathomable to me.

Total run: 54 minutes, 5.4 miles, 9'55" pace

Week 3 XT#1

For today's cross training workout, I did the rowing options, which is only 30 minutes long. (Yet still burned 300 calories! It was pyramidal:

• 5 minutes easy
• 1 minute hard
• 1 minute easy
• 2 minute hard
• 1 minute easy
• 3 minute hard
• 1 minute easy
• 4 minute hard
• 1 minute easy
• 3 minute hard
• 1 minute easy
• 2 minute hard
• 1 minute easy
• 1 minute hard
• 3 minute cool down

I chose this work-out because all the people who made New Year's Resolutions have invaded my gym and stolen all the stationary bikes. Boo. 2 weeks or so until they all give up.

I also did my 5 key strength exercises at home. Go me.

Week 2 Summary

3 Key Runs totaling 19.3 miles
3 XT workouts (kind of): 1 cycling; 1 hiking; 1 kayaking/hiking
0 strength training sessions (Oops!)

Week 2 XT#3

For today's optional cross training, Matt and I paddled a double kayak up a river, hiked to a waterfall, hiked back, and then paddled back down the river with a head wind. The wind had not been nice enough to help push us upstream however. It was actually a pretty lazy adventure, but I figure it's worth something!

Week 2 Key Run #3

Today's long run was 9 miles at PM + 15 sec/mile, or 10'07". I finished at a 10'08" pace - not bad, right? But boy it was tough. I blame it on all that heat and humidity. Gorgeous though!

Week 2 XT#2

Well I cheated today and hiked for my cross training. We hiked about 9 miles into Waimea Canyon and to an overlook of the beautiful Na Pali coast.

I plan to run tomorrow morning instead of Saturday so I didn't want to do any other workouts tonight. But I'll be kayaking Saturday morning, so maybe that counts as cross training too!

Week 2 Key Run #2

This morning I had the pleasure of running my tempo run along the Coconut Coast Multi-use Path - and watched a lovely sunrise.

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

Overall pace: 9'50"

Week 2 XT #1

Well the gym at this hotel is slightly better - there is one bike, so Matt and I can take turns! For today's workout, I completed the same as week 1, all at cadence 95-100:

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

Let me tell you, it is hard to hit 95 without shoe straps...

Week 2 Key Run #1

Well I skipped the optional cross training for Week 1. Although I did do some hiking and beach walking yesterday, so maybe that counts.

Today I did some additional "cross training," which I might count as official depending on how the rest of the week goes. First I climbed up over 1,000 railroad ties to the top of Koko Crater. Then I came back down. (Pictures to come.) Then I started out on another hike over Hanauma Bay, although I did not get terribly far. It was steep though. After that I walked a mile or so over to the Kona Brewing Company to meet Matt for lunch. Hiking shouldn't really count as cross training because it is weight-bearing, but it certainly got my lungs burning!



For my key run this afternoon, in 80 degree or so heat, I did the following:

• 13 minutes easy
• 6 x (1 minute fast (8'22"), 2 minutes easy)
• 13 minutes easy

I managed to maintain by 8:22 pace through the fast parts, but my recovery paces became pretty slow over the course of the run. And my calves burned from my climb up all those stairs. Overall, I hit 10'13". And then I walked along the beach. No complaints here.

Week 1 Summary

3 Key Runs totaling 18.5 miles
2 XT workouts: 1 cycling; 1 cycling/rowing
2 strength training sessions
(and some hiking)

Week 1 XT #2

Well today's workout almost didn't happen. Our hotel claims to have a pool and fitness center, but the pool is about 2 feet by 5 feet, and the fitness center only had 2 treadmills and 1 elliptical. No bikes. Therefore I could not cycle or swim for cross training.

Luckily we discovered a 24 Hour Fitness less than a mile away. The place was humongous! And also extremely filthy. Nevertheless, because it was so large, I was able to do a workout with both cycling and rowing, without having to worry about losing either piece of equipment.

Here was my workout:

• 10 minutes easy spinning
• 4 x (5 minutes hard/fast rowing; 5 minutes cycling)
• 10 minutes spinning cool down

I rather liked this workout. I enjoy rowing, but I have difficulty doing it for more than 20 minutes at a time because I find it to be so hard. But by breaking it up into 5 minute chunks, I was able to run hard every time. We're talking 60 calories for 5 minutes of work.

I also did my 5 key strength exercises today.

So yay! First week down - unless I decide to the option third cross training workout tomorrow.