Ran 13.25 miles in 1:46:22. As this was supposed to be an easy run, I ran most of it at 7.3 mph but decided at the end of each 30 min I would run one mile at my hoped for half-marathon pace of 6:44 (or 8.9 mph). And then I ran the last .25 miles also at 8.9 mph. So ran a total of 3.25 mph at 8.9 mph. The run felt good, better then the last three Saturdays.
Total mileage for the week was 43 miles.
Saturday, January 29, 2011
Friday, January 28, 2011
1/28/11 (Friday) Run
Ran an easy 6 miles today in 45:56.
In case any one wonders if that really is an easy run, I do run most of it at a slower pace. However, I never run at the same pace for the whole time. Your body is constantly trying to achieve homeostasis. While there are many things that are associated with homeostasis and exercise within your body, I am referring to your body will achieve homeostasis if you continue to do the same old workout. It takes 2-3 weeks for your body to acclimate to a workout. If you do not change your workout after that point, the benefits you see will be less. Have you ever known people who say, "I work out every day but I have stopped losing weight." Providing that they have not increased their calorie consumption, the culprit is most likely your body has achieved homeostasis. Yes, you now have to do more to burn the same amount of calories. But don't let the word "more" necessarily scare you. Speaking of running, you can do more in at least one of two ways. First, you can run the same mileage as you always have, but you most likely need to toss in speed work and tempo runs. Second, you can increase your mileage. It does not have to be drastic and remember to never increase it by more than 10% a week. What do I do? Depends on what my goal is, but on a regular basis (meaning when I am not training for anything specifically) I will run the same mileage but add speed. Today, after warming up, I was running at a constant 7.5 mph or 8:00 min mile pace. However, the last tenth mile of each mile I decided to up it to 8.3 mph. Then after 2 miles I increased the last half mile of each mile by one-tenth mph. Then after the third mile I put the treadmill on a 1% incline. Then the last mile, whether I am training or not, I almost always increase the speed by a tenth mph for each quarter mile and run the last 100 meters somewhere between 10.0 and 12.0 mph. Always finish strong and it will help you finish strong in a race. And always keep the body guessing without stressing it to the point of injury. So I ran 6 miles in what many would consider a good time, yet I did not stress my body out for the whole six miles and thus my recovery is easier.
In case any one wonders if that really is an easy run, I do run most of it at a slower pace. However, I never run at the same pace for the whole time. Your body is constantly trying to achieve homeostasis. While there are many things that are associated with homeostasis and exercise within your body, I am referring to your body will achieve homeostasis if you continue to do the same old workout. It takes 2-3 weeks for your body to acclimate to a workout. If you do not change your workout after that point, the benefits you see will be less. Have you ever known people who say, "I work out every day but I have stopped losing weight." Providing that they have not increased their calorie consumption, the culprit is most likely your body has achieved homeostasis. Yes, you now have to do more to burn the same amount of calories. But don't let the word "more" necessarily scare you. Speaking of running, you can do more in at least one of two ways. First, you can run the same mileage as you always have, but you most likely need to toss in speed work and tempo runs. Second, you can increase your mileage. It does not have to be drastic and remember to never increase it by more than 10% a week. What do I do? Depends on what my goal is, but on a regular basis (meaning when I am not training for anything specifically) I will run the same mileage but add speed. Today, after warming up, I was running at a constant 7.5 mph or 8:00 min mile pace. However, the last tenth mile of each mile I decided to up it to 8.3 mph. Then after 2 miles I increased the last half mile of each mile by one-tenth mph. Then after the third mile I put the treadmill on a 1% incline. Then the last mile, whether I am training or not, I almost always increase the speed by a tenth mph for each quarter mile and run the last 100 meters somewhere between 10.0 and 12.0 mph. Always finish strong and it will help you finish strong in a race. And always keep the body guessing without stressing it to the point of injury. So I ran 6 miles in what many would consider a good time, yet I did not stress my body out for the whole six miles and thus my recovery is easier.
Thursday, January 27, 2011
1/27/11 (Thursday) Run
I had a really great run today. Ran a total of 5 miles in 34:58. Started with usual one mile warm-up then at the one mile marker I ran the 5k distance (3.1 miles whereas the target was 3 miles). I ran the 5k distance in 19:32, which is the fastest I have ever run that distance and 19 seconds faster than I ran it two weeks ago. Finished with a one mile cool down jog. Best of all is I felt even better today than during yesterday's run.
Other than having a great time, another thing I am happy about is that I improved by 19 seconds. When you improve that much over so short a period of time (sometimes even over a long period of time) it shows that there is still a lot more improvement that can be made with the right training. All things being equal, people who have reached their peak try to find ways to take a few seconds off of their time, which is very hard to do at that point. My ultimate goal is to run the 5k in 18 minutes. That is a lofty goal and right now I just have my eyes on a sub-19:00 mile.
Other than having a great time, another thing I am happy about is that I improved by 19 seconds. When you improve that much over so short a period of time (sometimes even over a long period of time) it shows that there is still a lot more improvement that can be made with the right training. All things being equal, people who have reached their peak try to find ways to take a few seconds off of their time, which is very hard to do at that point. My ultimate goal is to run the 5k in 18 minutes. That is a lofty goal and right now I just have my eyes on a sub-19:00 mile.
Wednesday, January 26, 2011
Benefits of running fast
This is a fairly technical article, but discusses two studies about the benefit of running fast. ("Fast" being determined by the runner's ability at any given time.) Running fast and mitochondria Make sure to read the whole article to get the truth about running fast.
1/26/11 (Wednesday) Run
Ran a total of 8.75 miles in 60 minutes. The real test was to run 7 miles in 50 minutes. I managed to do it in 46:30. I hit the 8 mile mark at 54:26, which might be the fastest I have ever run 8 miles. I actually hit the 10k mark at 41:03 which is the fastest I have ever run a 10k.
When you are running hard, the run is sometimes more psychological than it is physical. I am not trying to minimize the importance of conditioning, but your mind tries to play tricks on you sometimes. I have read of elite runners who develop pains during a race. Sensing it is psychological (usually a nagging pain versus a debilitating pain), they run through it. Not only does the pain go away but their run usually ends up being quite successful. I am not saying to ignore pains. You have to pay attention to your body. But you also have to know you and what tricks will be played against you. Nobody knows you better than you. With me, if you read my intro, you will know that it took a long time for me to like running. Though I always like running now, I have still not mastered always liking to run fast (though, oddly enough, I usually feel better when I run fast). Running fast, or at least what I call fast (meaning for an elite runner it is just short of a jog) takes a lot out of you. But in order to do well in a race, whether it is a 5k or an ultra marathon, your mind will try to convince you that it would be so much easier if you just slowed down. And the truth is, yes it would. But when you feel that way, convince your body to run just one minute more. You have ran for one minute a thousand times before. Once you run that, run another, then another. At some point you may not be able to complete your goal, but you still will have ran longer than when you wanted to give up, and your body will be stronger for it, mentally and physically. But properly rest your body with cross-training or a very easy run the next day. Unless you are well conditioned, don't run this fast more than once a week, and I have read some people who say don't do it any more than once every two weeks.
When you are running hard, the run is sometimes more psychological than it is physical. I am not trying to minimize the importance of conditioning, but your mind tries to play tricks on you sometimes. I have read of elite runners who develop pains during a race. Sensing it is psychological (usually a nagging pain versus a debilitating pain), they run through it. Not only does the pain go away but their run usually ends up being quite successful. I am not saying to ignore pains. You have to pay attention to your body. But you also have to know you and what tricks will be played against you. Nobody knows you better than you. With me, if you read my intro, you will know that it took a long time for me to like running. Though I always like running now, I have still not mastered always liking to run fast (though, oddly enough, I usually feel better when I run fast). Running fast, or at least what I call fast (meaning for an elite runner it is just short of a jog) takes a lot out of you. But in order to do well in a race, whether it is a 5k or an ultra marathon, your mind will try to convince you that it would be so much easier if you just slowed down. And the truth is, yes it would. But when you feel that way, convince your body to run just one minute more. You have ran for one minute a thousand times before. Once you run that, run another, then another. At some point you may not be able to complete your goal, but you still will have ran longer than when you wanted to give up, and your body will be stronger for it, mentally and physically. But properly rest your body with cross-training or a very easy run the next day. Unless you are well conditioned, don't run this fast more than once a week, and I have read some people who say don't do it any more than once every two weeks.
Tuesday, January 25, 2011
Monday, January 24, 2011
1/24/11 (Monday) Run
Ran 5 miles in 34:56. Ran one mile warm-up at 7.2 mph (8:20 min mile) then beginning at the one mile marker ran 1/2 mile intervals at 9.7 mph (6:11 min mile) with a one minute recover jog at 7.2 mph in-between each interval. I ran a total of six of these 1/2 mile intervals. That was pretty tough and several times my mind tried to talk me out of completing them, but perseverance paid off.
Though I take daily allergy medication, I think the allergies are still acting up as I am feeling something in my throat and upper chest today.
Today is the official beginning of my training. My first half-marathon is 11 weeks from this coming Saturday. That seems so far away yet it will be here quickly (thank goodness, I want spring!).
Though I take daily allergy medication, I think the allergies are still acting up as I am feeling something in my throat and upper chest today.
Today is the official beginning of my training. My first half-marathon is 11 weeks from this coming Saturday. That seems so far away yet it will be here quickly (thank goodness, I want spring!).
Saturday, January 22, 2011
1/22/11 (Saturday) Run
Today I did a total of 15 miles. 14 of those were supposed to be ran in 1:40:00. I ran the first 8 miles pretty well, just a little off pace, but not the next 6 miles. It took me a total of 1:48:12 (7:43 min mile or about 7.8 mph) to run the 14 and a total of 1:55:52 to run the 15 (also a 7:43 min mile average). The good news is that is nearly 7 minutes faster then I ran the 15 last week and any time you run 15 in under 2 hours has to be considered a good thing. : )
Not sure what it is about this gym, but I always feel more fatigued when I run on the treadmill there. I actually belong to a different gym and never feel as fatigued there as I do at this one. Purely psychological? Could be, but I can also tell that this gym is not nearly as well ventilated as the other gym I belong to. Probably a combination of factors.
So my total mileage this week was 49 miles. A word of caution for those who may be reading this. Most anywhere you read about increasing your mileage will tell you to never increase it by more than 10% per week in order to avoid injury. I am a strict observer of this rule. Last week I ran a little over 44 miles, so this was just barely over 10%. I have been increasing my mileage by 10% for the last several weeks. One month ago I was "only" running 35 miles a week and knew this training schedule would demand more of me.
Next week is when the actual training starts and my weekly mileage will actually decrease a little for a couple of weeks before it gets back to this level.
Not sure what it is about this gym, but I always feel more fatigued when I run on the treadmill there. I actually belong to a different gym and never feel as fatigued there as I do at this one. Purely psychological? Could be, but I can also tell that this gym is not nearly as well ventilated as the other gym I belong to. Probably a combination of factors.
So my total mileage this week was 49 miles. A word of caution for those who may be reading this. Most anywhere you read about increasing your mileage will tell you to never increase it by more than 10% per week in order to avoid injury. I am a strict observer of this rule. Last week I ran a little over 44 miles, so this was just barely over 10%. I have been increasing my mileage by 10% for the last several weeks. One month ago I was "only" running 35 miles a week and knew this training schedule would demand more of me.
Next week is when the actual training starts and my weekly mileage will actually decrease a little for a couple of weeks before it gets back to this level.
Thursday, January 20, 2011
Wednesday, January 19, 2011
1/19/11 (Wednesday) Run
Run today was a total of 8 miles in 58 minutes but the target was doing 7 miles in 50 minutes (roughly a 7:08 min mile or 8.4 mph). Started with a half mile warm-up, did the 7 miles, then finished with a half mile cool down.
Sometimes running is highly pleasurable. I can't say this is a result from the so-called "runner's high" as it took me 3 1/2 years to even begin to like running. No kidding that I never looked forwarded to it and basically just had to do it as part of a routine or I could have easily talked myself out of it. I also read an article that showed at least one study indicating that only about 50% of runners experience a runner's high and that is after sustained running (running many miles in one session, not referring to cummulative amount). I am not a person that experiences runner's highs but I have come to enjoy it. Today was a day that it just felt fantastic to be running. Savor those moments!
Sometimes running is highly pleasurable. I can't say this is a result from the so-called "runner's high" as it took me 3 1/2 years to even begin to like running. No kidding that I never looked forwarded to it and basically just had to do it as part of a routine or I could have easily talked myself out of it. I also read an article that showed at least one study indicating that only about 50% of runners experience a runner's high and that is after sustained running (running many miles in one session, not referring to cummulative amount). I am not a person that experiences runner's highs but I have come to enjoy it. Today was a day that it just felt fantastic to be running. Savor those moments!
Tuesday, January 18, 2011
1/18/11 (Tuesday) Workout
Ran seven miles at an easy pace. Total time of 54:35 (7:48 min mile pace, roughly 7.7 mph). I forgot to mention that on Mondays, Tuesdays, Thursdays, and Fridays I also do weight training. Each day I target a different area, making sure to give each area at least 48 hours rest.
As I ran today I reflected back to the first time I really started running in February 2005. I could barely run 200 yards and struggled to do a 10:00 minute mile pace (6.0 mph). When you have been out of shape most of your life, you become amazed at just what your body can do once you have the proper conditioning (or maybe it is just me). Sometimes I am literally astonished at what I see in the mirror. After so many years of seeing one thing, it still, sometimes, is hard to get used to seeing (or even believing) the results.
As I ran today I reflected back to the first time I really started running in February 2005. I could barely run 200 yards and struggled to do a 10:00 minute mile pace (6.0 mph). When you have been out of shape most of your life, you become amazed at just what your body can do once you have the proper conditioning (or maybe it is just me). Sometimes I am literally astonished at what I see in the mirror. After so many years of seeing one thing, it still, sometimes, is hard to get used to seeing (or even believing) the results.
Monday, January 17, 2011
1/17/11 (Monday) Run
Ran one warm-up mile (8:20 mile, or about 7.2 mph). Then ran six one mile intervals, each mile ran at 6:27 minute mile (or 9.3 mph), with a two minute recovery jog at 8:20 mile between each interval. Then cooled off with recovery jog at 7.2 mph. Total of 9.32 miles in 1:06:09.
This is an easy week before I rev up the training for next week. But I had the hard run today and then another on Saturday. Otherwise, all easy running this week.
This is an easy week before I rev up the training for next week. But I had the hard run today and then another on Saturday. Otherwise, all easy running this week.
Introduction
I have decided to start this blog mainly as a way for my children to follow my running activities. I doubt many others will read this, but if you do, welcome, and if you know running and have suggestions I would be happy to hear them.
But before I get too far into running, let me tell you a little about me. I have five of the most wonderful children anyone could ever ask for, four daughters and one son. Except for one, my son, they are all grown and out of the house. My son graduates this June. I also have five really great grandchildren, soon to be six. I remember the first time I was told I was going to be a grandfather; it came as a bit of a shock. But now I cannot see life any different and I love being a grandfather, or "papa" as my grandchildren call me. I get to be my normal goofy self and instead of being made fun of I am told I am a good grandfather who loves to play with his grandchildren (which I do). (I was goofy when my children were little and no different than I am with my grandchildren now than I was with my own children, but they were too young to remember that).
I also have an uber-fantastic partner. Her name is Heidi and she is the love of my life. We were just married last year (2010) and life really just does get better and better. It is not easy being married to a competitive runner. We are very driven people, which of course is why we tend to do better than others in things we set out to do. It is not necessarily that we are better in abilities, but we are more focused and determined. One could easily feel like second best or even get jealous (it has happened to me before), but my love has been nothing but supportive. I am extremely blessed to have found someone like her and my love continues to grow for her. Though I always believed love could be this good, I basically had given up hope of me ever finding that. Heidi is amazing, what more can I say?
Back to running. I started running 6 years ago as a way to lose weight. I was one of those people who had lost weight numerous times, only to put back on all the weight I had lost, plus a few more pounds. I was tired of this and tired of being out of shape. Though I had no grandchildren at the time, I knew they would be coming and I really wanted to be around for a long time to enjoy them. This was no easy decision for me. I was the one who made fun of people who did exercise. Exercise was worse than a four letter word, it was an eight letter word! But start to exercise I did onFebruary 7, 2005 . Though I did accomplish my goal to lose weight, I basically hated running for 3 1/2 years. I only continued because of the benefits I saw. Then the strangest thing happened. After my first Ragnar Relay in 2008 I began to really enjoy running. That Relay was one of my most enjoyable competitions ever, and not just because we did extremely well. My running now had a purpose other than just weight loss. It was now something I could become much better at.
As I said, I did lose weight and have kept it off ever since I lost it. I have lost a total of 80 pounds, which was nearly 1/3 of my body weight, and went from a 29.6% body fat to 6.7% body fat. Of course, the corresponding health benefits have followed, which are another nice benefit.
I have a very ambitious year this year. I have two half-marathons, one in April and the other in May (SLC , UT Ogden , UT Layton , UT
Though I have never run a marathon, it is not like I have never run a race. I have run one two miler, twelve 5ks, five 10ks, two 10 milers, four half-marathons, two 30ks, and one ultra marathon of 50 miles. I usually hold my own and can compete with most any runner but the absolute fastest (though I did surprise myself when I won a local 10k last October 2010).
I don't necessarily attempt to share "Pearls of Wisdom" here, but will pass along what I know and articles that I find interesting. I read a lot about running and fitness but don't always remember where I read it from so will post a link, where possible. Most likely I will also post humorous things as well.
Each day I will at least post my workout. My real training starts January 24, 12 weeks before my first half-marathon. Right now I am just preparing for my training.
I forgot to mention that all my workouts, except for my Saturday long run, are on the treadmill. Matter of necessity though I know it is not the best way to train. However, during the winter when we have extremely cold days (that would be below 25 degrees and/or nasty inversions with lots of pollution) I also will run on a treadmill on Saturdays. I was very excited to finally break the 20 minute barrier in the 5k two weeks ago when I ran it in 19:59 (but I still broke 20 mins!). Then last week I was able to run the 5k in 19:51. Again, this was on the treadmill so a road race would not be the same, but that is the next goal! (to break 20 in a road race 5k).
But before I get too far into running, let me tell you a little about me. I have five of the most wonderful children anyone could ever ask for, four daughters and one son. Except for one, my son, they are all grown and out of the house. My son graduates this June. I also have five really great grandchildren, soon to be six. I remember the first time I was told I was going to be a grandfather; it came as a bit of a shock. But now I cannot see life any different and I love being a grandfather, or "papa" as my grandchildren call me. I get to be my normal goofy self and instead of being made fun of I am told I am a good grandfather who loves to play with his grandchildren (which I do). (I was goofy when my children were little and no different than I am with my grandchildren now than I was with my own children, but they were too young to remember that).
I also have an uber-fantastic partner. Her name is Heidi and she is the love of my life. We were just married last year (2010) and life really just does get better and better. It is not easy being married to a competitive runner. We are very driven people, which of course is why we tend to do better than others in things we set out to do. It is not necessarily that we are better in abilities, but we are more focused and determined. One could easily feel like second best or even get jealous (it has happened to me before), but my love has been nothing but supportive. I am extremely blessed to have found someone like her and my love continues to grow for her. Though I always believed love could be this good, I basically had given up hope of me ever finding that. Heidi is amazing, what more can I say?
Back to running. I started running 6 years ago as a way to lose weight. I was one of those people who had lost weight numerous times, only to put back on all the weight I had lost, plus a few more pounds. I was tired of this and tired of being out of shape. Though I had no grandchildren at the time, I knew they would be coming and I really wanted to be around for a long time to enjoy them. This was no easy decision for me. I was the one who made fun of people who did exercise. Exercise was worse than a four letter word, it was an eight letter word! But start to exercise I did on
As I said, I did lose weight and have kept it off ever since I lost it. I have lost a total of 80 pounds, which was nearly 1/3 of my body weight, and went from a 29.6% body fat to 6.7% body fat. Of course, the corresponding health benefits have followed, which are another nice benefit.
I have a very ambitious year this year. I have two half-marathons, one in April and the other in May (
Though I have never run a marathon, it is not like I have never run a race. I have run one two miler, twelve 5ks, five 10ks, two 10 milers, four half-marathons, two 30ks, and one ultra marathon of 50 miles. I usually hold my own and can compete with most any runner but the absolute fastest (though I did surprise myself when I won a local 10k last October 2010).
I don't necessarily attempt to share "Pearls of Wisdom" here, but will pass along what I know and articles that I find interesting. I read a lot about running and fitness but don't always remember where I read it from so will post a link, where possible. Most likely I will also post humorous things as well.
Each day I will at least post my workout. My real training starts January 24, 12 weeks before my first half-marathon. Right now I am just preparing for my training.
I forgot to mention that all my workouts, except for my Saturday long run, are on the treadmill. Matter of necessity though I know it is not the best way to train. However, during the winter when we have extremely cold days (that would be below 25 degrees and/or nasty inversions with lots of pollution) I also will run on a treadmill on Saturdays. I was very excited to finally break the 20 minute barrier in the 5k two weeks ago when I ran it in 19:59 (but I still broke 20 mins!). Then last week I was able to run the 5k in 19:51. Again, this was on the treadmill so a road race would not be the same, but that is the next goal! (to break 20 in a road race 5k).
Subscribe to:
Posts (Atom)