1 run totaling 3.8 miles
1 XC ski day totaling 9 miles
Sunday, December 30, 2012
Friday, December 28, 2012
Sunday, December 23, 2012
Sunday December 23: Double Road Race
I signed up for this new thing where you run a 10k followed by a 5k that starts 100 minutes later.
I accidentally PR'd the 10k, running it in 49:07. So then I had a good long break before the 5k, which I also PR'd in 24:38. It was cold, raining, and a head wind. Miserable. Three laps in a business park, perfectly flat, impossible to tell the difference between buildings. Sooo boring. I really think trails are my thing. I am happy about the race outcome though. My hip flexors were sore!
I accidentally PR'd the 10k, running it in 49:07. So then I had a good long break before the 5k, which I also PR'd in 24:38. It was cold, raining, and a head wind. Miserable. Three laps in a business park, perfectly flat, impossible to tell the difference between buildings. Sooo boring. I really think trails are my thing. I am happy about the race outcome though. My hip flexors were sore!
Thursday, December 20, 2012
Thursday December 20: Circuits
I drove to track because I needed to bring some things. I did some warm up running and then took part in the circuit workout. This time the runs between circuits included hills.
Total: 3.2 miles in 32:22 for 9'55" pace.
Exercises: squats (one and two legged), pushups, crunches, supermans, leg extensions, probably something I am forgetting.
Total: 3.2 miles in 32:22 for 9'55" pace.
Exercises: squats (one and two legged), pushups, crunches, supermans, leg extensions, probably something I am forgetting.
Sunday, December 16, 2012
Saturday, December 15, 2012
Saturday December 15th: Long Run
Team run today in Walnut Creek, leaving from Arbolado Park. I had never been there before. It was cold and beautiful, a path bordering some green hilly open space. Without thinking too much about it, I just ran the max marked distance today of 6 miles, rather than trying to add extra to conform with my Runners World Smart Coach. I ran with people the entire way, so ran much faster than I typically would for a long run. However, I felt totally okay, particularly breathing wise and was able to carry on limited conversation. I did discover that a lot of people go out too fast and then slow down - not good for pacing practice. I could feel my toe again today. Nothing bad, but still there. This is part of the reason I did not want to push the mileage today; I will try some relative rest.
Coach Al told me today that he has run 38 marathons and he thinks he ran 37 too many. He said the first is where you feel all the accomplishment. After learning that I had trained for 3 marathons and been injured, he suggested that maybe my body is not meant to run that far, as my physical therapist has suggested. Well I will give it at least this one more try. If I can finish it once and get that sense of accomplishment, I certainly do not need to run 37 more.
Totals:
5.7 miles (rumored to be 5.85; supposed to be 6)
9'13"
52:27
Coach Al told me today that he has run 38 marathons and he thinks he ran 37 too many. He said the first is where you feel all the accomplishment. After learning that I had trained for 3 marathons and been injured, he suggested that maybe my body is not meant to run that far, as my physical therapist has suggested. Well I will give it at least this one more try. If I can finish it once and get that sense of accomplishment, I certainly do not need to run 37 more.
Totals:
5.7 miles (rumored to be 5.85; supposed to be 6)
9'13"
52:27
Thursday December 13: Circuits
Ran from the lab to the track. Then ran in between strength exercises. Tried to run at interval pace but likely didn't make it. I was having trouble breathing again. Also, I could feel my toe. It did not hurt, but I was aware of it, which I guess means discomfort. Iced it and rolled the foot when I got home. After circuits, I ran home.
Totals:
4.7 miles
9'28"
Strength: squats, crunches, push ups, super mans, one legged squats, reverse leg raises
Totals:
4.7 miles
9'28"
Strength: squats, crunches, push ups, super mans, one legged squats, reverse leg raises
Tuesday, December 11, 2012
Tuesday December 11th: Easy Run
Ran home from work on a partial hilly route. It was cold at first! Tried to work a bit on my form, including leaning from the ankle, increasing my cadence, and picking up my feet. A few times I was having trouble breathing. Not sure if it's asthma (I hope not since I'm fully medicated) or my anemia (probably since I've failed to take my iron for quite some time). Thought I was running fairly fast, but my pace does not indicate that by any means - ended up almost at the recommended easy pace.
Came home and did some stretches (shocking) and some strength.
Totals:
3.3 mile run
9'53" pace
Strength: wall slides, single leg squats, calf raises, wall push ups, bridges, crunches
Came home and did some stretches (shocking) and some strength.
Totals:
3.3 mile run
9'53" pace
Strength: wall slides, single leg squats, calf raises, wall push ups, bridges, crunches
Sunday, December 9, 2012
Week 1 Totals
2 Runs totaling 10.3+ miles
1 Sufferfest video
1 strength day: squats, pushups, crunches, supermans
1 Sufferfest video
1 strength day: squats, pushups, crunches, supermans
Sunday December 9: XT
This afternoon I completed the Sufferfest video: The Downward Spiral. Two sets of decreasing intervals. I wanted to throw up. Near the end of the video, I started wondering why I subject myself to such pain when I am not a competitive athlete. But I am competitive with myself. Unfortunately Matt came home halfway through the video and was subjected to seeing me in bike shorts and a sports bra with sweat dripping off me and I can only imagine the grimaces. Never let anyone in to the Suffer Cave.
Totals:
1:00 hour
15.7 miles
86 cadence
Totals:
1:00 hour
15.7 miles
86 cadence
Saturday December 8: Long Run
The schedule TNT run for the day was only 2-4 miles, but because my mileage is a bit higher, I decided to run to the run at Lake Merritt. Then after a ~3 mile loop around the lake, I ran to the BART station. When I got off BART I ran home. However, much or all of the run from the lake to BART and from BART to the lake did not get recorded because I forgot to unpause Nike Plus. In addition, there was a big long break between the first part of the run and the Lake part because of the chronic TNT lateness and all sorts of announcements.
I started this run too fast because it was freezing, and then I went out too fast with the group. My mentor seems to run races pretty close to my times, but she (and others) seem to train faster than I like to. I like to follow the advice of taking long runs slow and then doing speedwork during other runs. According to Runner's World Smart Coach, my long run pace should be 9'55", while my tempo pace should be 8'22" and my intervals 7'54". This is all towards a marathon race pace of 8'51". Anyway, this is all to say that I gave in to peer pressure (internalized) and ran faster than I wanted to. I eventually talked myself into slowing down, so my pace is decreasing throughout the run, but my overall pace is much faster than it should be.
Totals:
6.9 miles
9'09" pace
I started this run too fast because it was freezing, and then I went out too fast with the group. My mentor seems to run races pretty close to my times, but she (and others) seem to train faster than I like to. I like to follow the advice of taking long runs slow and then doing speedwork during other runs. According to Runner's World Smart Coach, my long run pace should be 9'55", while my tempo pace should be 8'22" and my intervals 7'54". This is all towards a marathon race pace of 8'51". Anyway, this is all to say that I gave in to peer pressure (internalized) and ran faster than I wanted to. I eventually talked myself into slowing down, so my pace is decreasing throughout the run, but my overall pace is much faster than it should be.
Totals:
6.9 miles
9'09" pace
Thursday December 6: Circuits
(Week Beginning 12/3/12)
I completed a trail half marathon on 12/2, so between recovering and traveling, I did not exercise again until Thursday.
I ran from work to the track, completed a circuit workout with TNT, and then ran home from the track, but I think I failed to track the distance home. My pace is a bit unfair because there was "rest" between running in the form of circuit drills.
Totals:
3.4 miles (missing ~1+ mile)
8'56" pace
Strength: squats (two and one leg), crunches, pushups, supermans
I completed a trail half marathon on 12/2, so between recovering and traveling, I did not exercise again until Thursday.
I ran from work to the track, completed a circuit workout with TNT, and then ran home from the track, but I think I failed to track the distance home. My pace is a bit unfair because there was "rest" between running in the form of circuit drills.
Totals:
3.4 miles (missing ~1+ mile)
8'56" pace
Strength: squats (two and one leg), crunches, pushups, supermans
And I'm Back
I'm stubborn. I really want to add the marathon charm to my running bracelet. I really want to know what it feels like to cross the finish line after 26.2 miles.
So I will now be chronicling my journey toward the Oakland Running Festival Marathon on March 24, 2013. I hope I make it.
I'm not going to strictly follow a plan this time. I will be following some amalgamation of the TNT training plan (as I'm in season) and the Runner's World Smart Coach that includes goal paces for each run. I was not super strict about following the plan last time, but I was pretty good with the runs at least. Perhaps not following a strict plan will allow me more mental flexibility to listen better to my body. As it's my first marathon, I shouldn't be worried about time. (Although I am. I desperately want to beat the 4 hour barrier, which is reasonable according to pace prediction from my 5K, 10K, and half marathon times.) Anyway, we'll see how it goes.
I'm going to chronicle 16 weeks of training, that started last Monday. In the last two months (October and November, before which I had pretty much only been cycling due to an ankle sprain) I have been running fairly seriously including one road half marathon, one trail half marathon, a 5k, a 10K, hilly neighborhood runs, and trail runs of the following distances: 8 (Redwood), 9 (China Camp), and 10.5 (Usery). I also did one spin workout, one bike ride, and one duathlon. That's pretty much it.
And so it begins.
So I will now be chronicling my journey toward the Oakland Running Festival Marathon on March 24, 2013. I hope I make it.
I'm not going to strictly follow a plan this time. I will be following some amalgamation of the TNT training plan (as I'm in season) and the Runner's World Smart Coach that includes goal paces for each run. I was not super strict about following the plan last time, but I was pretty good with the runs at least. Perhaps not following a strict plan will allow me more mental flexibility to listen better to my body. As it's my first marathon, I shouldn't be worried about time. (Although I am. I desperately want to beat the 4 hour barrier, which is reasonable according to pace prediction from my 5K, 10K, and half marathon times.) Anyway, we'll see how it goes.
I'm going to chronicle 16 weeks of training, that started last Monday. In the last two months (October and November, before which I had pretty much only been cycling due to an ankle sprain) I have been running fairly seriously including one road half marathon, one trail half marathon, a 5k, a 10K, hilly neighborhood runs, and trail runs of the following distances: 8 (Redwood), 9 (China Camp), and 10.5 (Usery). I also did one spin workout, one bike ride, and one duathlon. That's pretty much it.
And so it begins.
Subscribe to:
Posts (Atom)