I ran a total of 13.1 miles in 1:40:02. Today my training called for me to do 13 miles in 1:33:00. Though I can easily do the 13 miles, doing it at that speed I knew would be tough, especially being in my non-favorite, always too warm gym. It snowed again last night so I did not want to run outside. I felt fatigued through the last half of my run, but managed to do the 13 in 1:39:20. Not great, but still averaging better than a 7:30 minute mile pace for the run. Since I was so close I figured why not just run another tenth of a mile and do a half-marathon? It is like being in the neighborhood and not stopping by to say hello to an old friend.
Total miles for the week = 48.6
Saturday, February 26, 2011
2/25/11 (Friday) Run
I ran a total of 9 miles today in 1:05:36. The real goal was after a one mile warm-up to run the next 7 miles in 53 minutes, fartlek style (basically, this is varying your speeds throughout your run, for the entire run). I thought that a bit slow so decided to aim for doing it in 50 minutes. I came real close, 50:02.
Thursday, February 24, 2011
2/24/11 (Thursday) Run
I ran a total of 4.5 miles in 31:36 today. After the first warm-up mile I was to do 12 X 200 meter intervals, with a 30 second recovery between each interval. So this was the same workout as last Thursday. The first 6 intervals I did at 10.0 mph (6:00 min mile pace) which I thought was faster than last week but was actually slower (last week was 10.3 mph - serves me right for not checking it). But the next 4 I did at 10.5 mph (which was faster than last week), then the next 3 I did at 11.0 mph, then one more at 11.5 mph and the last one at 12.0 mph (5:00 min mile pace). Yes, if you added those up you will see I did 15 X 200 meters. On something like this I always like throwing some extra ones in just in case I miscounted. Last week I did the full 4.5 miles in 32:10 so I don't think I miscounted this week.
2/23/11 (Wednesday) Run
I ran a total of 9 miles in 1:02:52. The goal was to do it in 1:05:00. However, I thought that was just a bit slow for what I have been training at and thought if I did it in 1:03:30 that would be better. I was actually surprised at the very end to have this time (that equates to a 6:59 min average per mile). I even double-checked my numbers to make sure I hadn't read something wrong. I ran most of the time at 8.6 mph (6:58 min/mile pace). But this includes my warm-up. You may have a fast goal, but you still need to warm-up. So two times I ran at 9.0 mph (6:39 min/mile pace) for 5 mins and then finished up the last 4 minutes strong.
2/22/11 (Tueday) Run
I ran a total of 6 miles today in 41:19. The goal was, after a one mile warm-up, to run 2 X 2 miles with a two minute recovery jog in-between. The goals was to complete those 2 miles in 13 minutes. The first one I did in 13:00 minutes. I felt really good, sort of uncommonly good. But with only a 2 minute recovery was unsure about the second one. I felt so good that I did the second two miler in 12:48.
My legs felt really strong today which was unexpected. My mind was trying to convince me during the first two miler that I should slow down, but my legs just felt so good I knew I could do it. Must be something to this training. ; )
My legs felt really strong today which was unexpected. My mind was trying to convince me during the first two miler that I should slow down, but my legs just felt so good I knew I could do it. Must be something to this training. ; )
Monday, February 21, 2011
2/21/11 (Monday) Run
Ran 7 miles today in 51:19. The goal was 7 miles in 50:00 but once again I was in my (not) favorite warm gym. I was glad to do it in the time I did and able to keep it above a 7:30 mile pace for 6 of the miles (and most of the miles were 7:18 mile pace or faster).
2/19/11 (Saturday) Run
I ran a total of 16 miles in 2:06:45 and it was all on a treadmill, which are miles well earned. I was supposed to run the 16 miles in 1:56:00 but had to settle for taking almost 11 minutes longer.
Normally I would have done this run outside, but when I left it look very threatening. While I like the cooler weather, I don't trust people to drive safely in the snow. As it turned out, all it did was threatened and never did much more than rain, which would have felt nice.
Total miles for the week = 51.2. I haven't run this many miles in one week since I was training for an ultra, and this is only a half marathon! I was also not doing much speed work when training for the ultra, focusing more on endurance. So while I do not have the really long runs (33 miles anyone?), I feel this is harder training. I hope it pays off, but either way it is making me a stronger runner.
Normally I would have done this run outside, but when I left it look very threatening. While I like the cooler weather, I don't trust people to drive safely in the snow. As it turned out, all it did was threatened and never did much more than rain, which would have felt nice.
Total miles for the week = 51.2. I haven't run this many miles in one week since I was training for an ultra, and this is only a half marathon! I was also not doing much speed work when training for the ultra, focusing more on endurance. So while I do not have the really long runs (33 miles anyone?), I feel this is harder training. I hope it pays off, but either way it is making me a stronger runner.
2/18/11 (Friday) Run
I ran 10.2 miles in 1:22:09. Very nice run as it was all outside. Got to enjoy better weather when you can : ) The goal today was to do a warm-up mile and then run the next 8 miles in 60 minutes. Feeling as fatigued as I do (my legs) and knowing that I have a long run tomorrow, I just wanted to enjoy this run. It actually took me about 3 1/2 minutes longer than the 60 minutes, but I was still fairly pleased with that.
And you might ask, why 10.2? Part of my warm-up or cool-down? Nope, since I will run 16 miles tomorrow I thought I might as well do a full marathon length in the two days. : ) Runners are odd people ; )
And you might ask, why 10.2? Part of my warm-up or cool-down? Nope, since I will run 16 miles tomorrow I thought I might as well do a full marathon length in the two days. : ) Runners are odd people ; )
Thursday, February 17, 2011
2/17/11 (Thursday) Run
I ran 4.5 miles in 32:10. It was a good run. After the usual warm-up mile I did twelve 200 meter intervals with a 30 second recovery jog between each interval. The first 10 intervals I did at 10.3 mph (5:49 mile) and the last two I did at 10.5 mph (5:42 mile). I actually did a 13th interval at 10.5 just in case I miscounted, which I don't think I did but it always makes me feel better to do a little more than to do a little less.
I felt much better today. This was still difficult, but the fatigue from yesterday was not present. Back to my usual gym at work that is cooler. What a different that makes!
I felt much better today. This was still difficult, but the fatigue from yesterday was not present. Back to my usual gym at work that is cooler. What a different that makes!
2/16/11 (Wednesday) Run
I ran a total of 9 miles in 1:05:41. The real goal was after a short warm-up to run 8 miles in 57 minutes. It took me 58 minutes. I felt pretty spent during most of my run and had to push myself to get this time. Other than my current training, other factors include going to my gym where I have a membership. I had a meeting near there and they have a cardiocinema. Since I only ran today (i.e., no weight training) I thought it would be good and take my mind off the drudgery of the run. As luck would have it the cardiocinema was packed with probable mommy's who had dropped off children at school and now was there turn for nurturing themselves. So I ran half my run out on the regular treadmills and then finished the other half in the cardiocinema when a treadmill opened up. It was much warmer than usual in there which feels hot in no time when you are running. When you get over 60 degrees in room or outside temperature your run will slow down by a few seconds per mile. How much it slows down per mile depends on how much over 60 it is. Also, obviously the hotter you are the more you will sweat which takes sodium out of your body. A known fatigue inducer. Not a fun run but glad I did it.
2/15/11 (Tuesday) Run
I ran a total of 6.5 miles in 45:51. The real goal after the first warm-up mile was to do six 1k (slightly more than .62 miles) intervals with a two minute recovery between each interval. I did the first and last interval at 9.7 mph (6:12 mph) and the middle four at 9.5 mph (6:18 mile). Whew! : )
Monday, February 14, 2011
2/14/11 (Monday) Run
Ran an easy 5 miles in 37:33. My legs felt quite strong today. It is a weird feeling because I know they are tired from all the training, but the strength I was feeling was undeniable and is exactly because of the hard traning. This is one of those days that felt just so good to be running.
These are also the days you have to tell yourself to stay away from the speed even though you know you can run fast. You have to follow your training program in order to be successful in competition. Why? Other than what I hope is an obvious reason to follow it, when you are actually racing you must also be following a plan. If you discipline yourself to follow a plan then you will not go out too fast (the other possibility is, of course, too slow, but that is not what people usually do at the start) and you will not underperform during the race. It will go according to plan and most likely you will be able to correctly guess your finish time within 5 minutes for a longer race and one minute for a shorter race (5 or 10k).
These are also the days you have to tell yourself to stay away from the speed even though you know you can run fast. You have to follow your training program in order to be successful in competition. Why? Other than what I hope is an obvious reason to follow it, when you are actually racing you must also be following a plan. If you discipline yourself to follow a plan then you will not go out too fast (the other possibility is, of course, too slow, but that is not what people usually do at the start) and you will not underperform during the race. It will go according to plan and most likely you will be able to correctly guess your finish time within 5 minutes for a longer race and one minute for a shorter race (5 or 10k).
2/12/11 (Saturday) Run
I ran a total of 14 miles in 1:46:19. The overall goal was 14 miles in 1:40:00, so it was a good run, but not as good as I would have liked it to be. I hit the half-marathon mark at 1:39:11. The great thing about that is the fastest I have ever run the half is 1:38:58, so this was just 13 seconds longer. I was out on the road, so it gave me a good indication of how I am doing AND this course was mostly flat with just the slightest incline or decline for very short distances. The course I set my PR in was the SLC half-marathon held in April, and the first half of that is downhill, and it is a really good downhill. So I am pleased overall with how I did today.
It was so nice to be outside. Started out in Layton at the Tunex (had to take my car in for a repair). Based on a great idea from my even greater life partner I decided to start from there. Temperature was a wonderful 37 degrees. You might think that is cold, but when the sun is shining that is pretty near perfect. I was actually glad a breeze was blowing by mid-run! I headed east on Antelope and then southwest on Hillfield Rd. When I got to the park where the Layton Marathon ends, I basically ran the course starting at the end point down to the road the sewage treatment plant is in Syracuse, about 4000 West. I then headed back towards my house and finished the 14 miles just down the street. I was in short-sleeves and my regular running shorts and I was close to being too hot. I love days like this! : )
Total mileage for the week = 47.5 miles
It was so nice to be outside. Started out in Layton at the Tunex (had to take my car in for a repair). Based on a great idea from my even greater life partner I decided to start from there. Temperature was a wonderful 37 degrees. You might think that is cold, but when the sun is shining that is pretty near perfect. I was actually glad a breeze was blowing by mid-run! I headed east on Antelope and then southwest on Hillfield Rd. When I got to the park where the Layton Marathon ends, I basically ran the course starting at the end point down to the road the sewage treatment plant is in Syracuse, about 4000 West. I then headed back towards my house and finished the 14 miles just down the street. I was in short-sleeves and my regular running shorts and I was close to being too hot. I love days like this! : )
Total mileage for the week = 47.5 miles
2/11/11 (Friday) Run
I ran another easy 5 miles today. But in an effort to not repeat my run from yesterday (remember, never run the exact same run two days in a row) I mixed up the speeds a bit. Sort of a modified fartlek. I did the 5 miles in 37:33.
2/9/11 (Wednesday) Run
I ran 8 miles in 58:00, but the real goal was to do 7 miles under 50 minutes. I did the 7 in 49:52. Normally this would be the norm for me but with this hard training I can feel it taking a collective toll on my legs. My instructions read that I was to do an easy run of 7 miles in 50 minutes, but that is not exactly an easy run. So I tried to keep it as close to 50 minutes without exerting myself too much.
Tuesday, February 8, 2011
2/8/11 (Tuesday) Run
I ran a total of 8.5 miles today in 57:43. The real goal was after the first warm-up mile to run six one mile intervals. Between each interval I got a 2:00 minute recovery at 7.3 mph. I ran each interval at 9.3 mph (6:27 min mile) except for the third interval I ran at 9.5 (6:18 min pace - I said mix things up a bit, right?) and the sixth interval I began at 9.3 but increased it .1 mph every 1/4 mile.
It was tough and I can tell my body is still a little fatigued from last week's hard sessions. And I was thinking about what I wrote yesterday about feeling more comfortable when running fast. While it was definitely physically harder today, it was still more comfortable. Go figure.
It was tough and I can tell my body is still a little fatigued from last week's hard sessions. And I was thinking about what I wrote yesterday about feeling more comfortable when running fast. While it was definitely physically harder today, it was still more comfortable. Go figure.
Monday, February 7, 2011
2/7/11 (Monday) Run
Ran an easy 7 miles is 53:56. This averages out to about a 7:40 pace. This is an easy week for me. Every run, except tomorrow and Saturday, are run at an easy pace. But the overall mileage remains high.
We'll see if I feel the same tomorrow, but I usually feel like it is easier (psychologically) to run at a fast pace than it is at this slower pace. I do feel more comfortable even though it is more physically taxing on the body. I'm not sure what there is about it. Is it merely because I am competitive? Or that I am getting done faster (I always like that part no matter how much I enjoy the run). I'll continue to think about it and see what I come up with.
We'll see if I feel the same tomorrow, but I usually feel like it is easier (psychologically) to run at a fast pace than it is at this slower pace. I do feel more comfortable even though it is more physically taxing on the body. I'm not sure what there is about it. Is it merely because I am competitive? Or that I am getting done faster (I always like that part no matter how much I enjoy the run). I'll continue to think about it and see what I come up with.
Saturday, February 5, 2011
2/5/11 (Saturday) Run
Ran 13.75 miles in 1:38:23. The assignment today was to run 13 miles in 1:33:00. I'll admit that I had my doubts about doing this. I have never run 13 miles that fast before. My previous best time (on a treadmill)was a little over 1:36 and that was 4 years ago. I just had not attempted to run that distance fast. I have run that distance many times in the past 4 years, but it is usually over 1:40 and I'm not trying to set any PRs. I had decided before I started that I would run the full half-marathon distance since it is only one-tenth of a mile more. I managed to run the 13 miles in 1:32:13 and ran the 13.1 in 1:33:00.
The way I accomplished this was by not running it at the same speed the entire distance. I knew psychologically that I would not be able to hold to that. So, for the first 25 minutes I ran at 8.1 mph (7:24 min mile) then the next 25 minutes at 8.5 mph (7:03 min mile), then the next 10 minutes at 8.6 mph (6:58 min mile). That took me to the hour mark. I then upped it to 8.7 mph (6:54 min mile) for the next 20 minutes, then I increased it to 8.8 mph (6:48 min mile) and 8.9 (6:44 min mile) after 5 minutes running at each and finished the last few minutes at 9.0 mph (6:39 min mile).
The reason I did this was all psychological. You have to know yourself as a runner, and I know the psychological game is stronger with me than it usually is with other folks. Since this was a hard week already, I knew my mind would be working against me (plus going into it with that thought practically guarantees it!). When I started the run I really did not know if I could do it in that time. The amount of mileage would be no problem, but the time? So I figured that if I felt good running at the lower speeds for an hour then that confidence would get me to 13 in that time frame. My plan worked. I felt quite good after that hour, even better than expected. However, I could also tell that fatigue was building. But as you can see I was very successful. The last 10 minutes was pretty tough and I nearly backed off once (or twice). So in the end I was able to use my own mind's little tricks and play my own trick. Knowing yourself can help you get through runs like these.
A total of 48 miles for the week.
The way I accomplished this was by not running it at the same speed the entire distance. I knew psychologically that I would not be able to hold to that. So, for the first 25 minutes I ran at 8.1 mph (7:24 min mile) then the next 25 minutes at 8.5 mph (7:03 min mile), then the next 10 minutes at 8.6 mph (6:58 min mile). That took me to the hour mark. I then upped it to 8.7 mph (6:54 min mile) for the next 20 minutes, then I increased it to 8.8 mph (6:48 min mile) and 8.9 (6:44 min mile) after 5 minutes running at each and finished the last few minutes at 9.0 mph (6:39 min mile).
The reason I did this was all psychological. You have to know yourself as a runner, and I know the psychological game is stronger with me than it usually is with other folks. Since this was a hard week already, I knew my mind would be working against me (plus going into it with that thought practically guarantees it!). When I started the run I really did not know if I could do it in that time. The amount of mileage would be no problem, but the time? So I figured that if I felt good running at the lower speeds for an hour then that confidence would get me to 13 in that time frame. My plan worked. I felt quite good after that hour, even better than expected. However, I could also tell that fatigue was building. But as you can see I was very successful. The last 10 minutes was pretty tough and I nearly backed off once (or twice). So in the end I was able to use my own mind's little tricks and play my own trick. Knowing yourself can help you get through runs like these.
A total of 48 miles for the week.
Friday, February 4, 2011
2/4/11 (Friday) Run
I ran 8 miles today in 55:02. After a warm-up, 7 miles were supposed to be done in 50 minutes. I managed to get to the 7 mile mark in 47:50. I ran the first 25 of those 50 minutes at 9.0 mph (and those last 10 minutes were a struggle). Then I alternated with 5 minutes at 8.1 and 5 minutes at 9.0. So I ran 39 of the 50 minutes at 9.0.
I can tell my body is tired. Today I had to play games (the 5 minutes on and 5 minutes off) in order to get through it. My body is feeling fine as far as no injuries, but it is just tired. Normally if somebody told me that they were training at this schedule I would tell them they should not do it. But I am trying to have faith in whoever developed this. And next week every run, except one, is an easy run. So I assume that is how it is designed to give the body a rest. But no decrease in mileage next week, just speed. However, before I get to next week I have to get through my hardest run of the week tomorrow. Oy!
I can tell my body is tired. Today I had to play games (the 5 minutes on and 5 minutes off) in order to get through it. My body is feeling fine as far as no injuries, but it is just tired. Normally if somebody told me that they were training at this schedule I would tell them they should not do it. But I am trying to have faith in whoever developed this. And next week every run, except one, is an easy run. So I assume that is how it is designed to give the body a rest. But no decrease in mileage next week, just speed. However, before I get to next week I have to get through my hardest run of the week tomorrow. Oy!
2/3/11 (Thursday) Run
Sorry I haven't been posting.
For Thursday I ran a total of 5 miles in 34:47. The assignment was to run a 5k after the first mile at a fast speed. I ran the first two miles of the 5k in 12:40 (the first of these miles was at a 9.4 mph or a 6:22 min mile and the second mile was at 9.5 or a 6:18 min mile, then I backed off the speed to 8.1 mph for 2 minutes and then went to 8.5 for the next two minutes. I finished out the last six-tenths of a mile at 9.5. My 5k time was 20:02 which is not as fast as I would like, but still decent. And I ran 2.6 miles of it at 9.4 mph or higher.
For Thursday I ran a total of 5 miles in 34:47. The assignment was to run a 5k after the first mile at a fast speed. I ran the first two miles of the 5k in 12:40 (the first of these miles was at a 9.4 mph or a 6:22 min mile and the second mile was at 9.5 or a 6:18 min mile, then I backed off the speed to 8.1 mph for 2 minutes and then went to 8.5 for the next two minutes. I finished out the last six-tenths of a mile at 9.5. My 5k time was 20:02 which is not as fast as I would like, but still decent. And I ran 2.6 miles of it at 9.4 mph or higher.
Wednesday, February 2, 2011
2/2/11 (Wednesday) Run
Ran 8.25 miles in 57:33 minutes. Got to the 8 mile mark in 55:52. The goal today was to run just like I did on Monday, 7 miles in 50 minutes. I was able to hit the 7 mile mark in 47:50, though not able to truly complete the assignment. I was supposed to run at 8.9 mph (6:44 min mile pace) for that 50 minutes. Though 7 miles in 50 minutes is actually a 7:08 minute mile pace, to train for a sub 1:30 half-marathon I need to run at the 8.9 mph.
As luck would have it, what I wrote yesterday about running a little longer even though your body is telling you to give up is what exactly happened to me today. The past two days of hard running has fatigued my body. Remember I said to never run two days in a row hard, and usually you should not do more than one day of hard training? Well, I can do two days of hard training a week due to my conditioning, but not back to back. Today my body wanted to give up after the first 20 minutes at 8.9 mph. Physically and psychologically it was quite the struggle. But I kept remembering my own advice and kept thinking that my body was building important stamina. So I took 5 minutes at a time and was able to get to 40 mins. I backed it down to 7.5 mph (8.0 min mile) for 2 1/2 minutes, then increased it to 8.1 mph (7:24 min mile) for another 2 1/2 minutes, then 8.5 mph (7:03 min mile) and then ran the last four minutes at 8.9 mph. So I ran for a total of 51:33 minutes, slightly more than the 50 I was supposed to do. However, I was able to run at 8.9 mph for 44 of the 51:33 minutes, so that was good. And that I was able to finish strong is also really good.
As luck would have it, what I wrote yesterday about running a little longer even though your body is telling you to give up is what exactly happened to me today. The past two days of hard running has fatigued my body. Remember I said to never run two days in a row hard, and usually you should not do more than one day of hard training? Well, I can do two days of hard training a week due to my conditioning, but not back to back. Today my body wanted to give up after the first 20 minutes at 8.9 mph. Physically and psychologically it was quite the struggle. But I kept remembering my own advice and kept thinking that my body was building important stamina. So I took 5 minutes at a time and was able to get to 40 mins. I backed it down to 7.5 mph (8.0 min mile) for 2 1/2 minutes, then increased it to 8.1 mph (7:24 min mile) for another 2 1/2 minutes, then 8.5 mph (7:03 min mile) and then ran the last four minutes at 8.9 mph. So I ran for a total of 51:33 minutes, slightly more than the 50 I was supposed to do. However, I was able to run at 8.9 mph for 44 of the 51:33 minutes, so that was good. And that I was able to finish strong is also really good.
Tuesday, February 1, 2011
2/1/11 (Tuesday) Run
Happy February! Warm weather can't be too far away now.
Ran 5 miles in 35:50. Today's assignment was to run the usual warm-up mile then do eight 1/4 mile intervals, each separated by a one minute recovery. I ran the first two intervals at 10.0 mph (6:00 min mile pace), the next two intervals at 10.1 mph (5:56 min mile pace), the next two at 10.2 mph (5:52 min mile pace), and the final two at 10.5 mph (5:42 min mile pace). Though tired, it felt good and I was not hammered afterwards.
Which reminds me, whenever you finish any type of workout it is important that you quickly bounce back in your energy level. I'm not saying you would go run another 5 miles, but you would be feeling pretty good. If a person is just dragging after a workout it means they have worked out too hard. And just to be clear, I am not talking about the second you are done with a workout. But within 10 minutes (or less) you should be back to good energy levels and the feeling should continue to improve.
Ran 5 miles in 35:50. Today's assignment was to run the usual warm-up mile then do eight 1/4 mile intervals, each separated by a one minute recovery. I ran the first two intervals at 10.0 mph (6:00 min mile pace), the next two intervals at 10.1 mph (5:56 min mile pace), the next two at 10.2 mph (5:52 min mile pace), and the final two at 10.5 mph (5:42 min mile pace). Though tired, it felt good and I was not hammered afterwards.
Which reminds me, whenever you finish any type of workout it is important that you quickly bounce back in your energy level. I'm not saying you would go run another 5 miles, but you would be feeling pretty good. If a person is just dragging after a workout it means they have worked out too hard. And just to be clear, I am not talking about the second you are done with a workout. But within 10 minutes (or less) you should be back to good energy levels and the feeling should continue to improve.
1/31/11 (Monday) Run
(Yes, this is really for Monday, sorry it is late). Ran 8 miles in 54:26. The real goal was to run 7 miles in 50 minutes. Started with a 5 minute warm-up then for the next 40 minutes ran at 8.9 mph (6:44 min mile pace), then after 40 minutes increased it to 9.0 for 5 mins, then after those 5 mins increased it to 9.1 for 3 minutes, and then ran the last 2 minutes at 9.5 mph (6:18 min mile pace). I actually hit the 7 mile mark at 46:32.
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