Today I ran 8 miles in 56:17. I ran a fartlek today, varying the speed runs anywhere from 8.6 mph to 11.0 mph and the distance anywhere from .25 miles to 1.5 miles. I did not run my final mile as usual, choosing instead to continue to run fartleks.
Thursday, September 29, 2011
8/29/11 (Monday) Activities
Today I ran 5 miles in 36:30. I ran my typical Monday run but for the last quarter mile of miles 3 and 4, I increased it to 9.0 mph and 9.6 mph and 9.3 and 10.0, respectively (I divide the quarter mile into two and run the first half at the first speed listed and the second half at the second speed listed).
In the evening cycled 16.34 miles in 49:55. That is a 19.6 mph average.
8/27/11 (Saturday) Activities
Today I ran 6 miles in 46:34. My legs were definitely feeling the workout from yesterday, but I still managed to run the final mile in 6:51 (6:52 is marathon race pace for a 3:00:00 marathon time).
After coming home and changing, I cycled 28.73 miles in 1:31:45. This averages out to an 18.8 mph pace. My legs were just tired today.Total running miles for week = 53
Total cycling miles for week = 45.14
8/26/11 (Friday) Run
Today I ran 22 miles in 2:38:54. I did most of the run at 8.1 mph but starting at mile 5, I ran at 8.8 mph for 4 miles, decreased it back to 8.1 mph for the next 1.5 miles, and then at mile 10.5 I ran at 8.8 mph for .5 miles. I decreased the speed back to 8.1 mph for the next 5 miles. Then at mile 16 I ran at 8.6 mph for 4 miles, took the next mile at 8.1 mph, and then increased it the last mile as usual. This averages out to a 7:13 mile pace.
8/25/11 (Thursday)
I do not usually write anything on my blog when I do not run or cycle. I still do strength training on Thursdays, just not a run so as to give my body a chance to heal from two hard days of running on Tuesdays and Wednesdays. But today is different. Today is my birthday. Usually birthdays do not really mean much to me. Though my siblings and I received presents and a cake on our birthdays, it was never made a big deal over. So it usually is not a big deal to me. Also, a chronological age really means very little to me. It is not that I get all philosophical about it, it just really does not matter. But today is different. Why? Because it is my 50th birthday. Now, I do not feel 50, whatever that is supposed to feel like. I can only look at the average 50 year old and assume that is what I am supposed to feel and look like. The truth of the matter is that I have never been in such good physical condition in my life. I continue to improve on my running and cycling and know there is more in me. I continue to beat most people in most races that I run that are younger than me. So why does this make such a difference? It is purely psychological. 50 is a big number. Am I old? While the average 14 year old might disagree with me, 50 is nowhere near old. But it is half a century. For a human being, I have lived a long time. I have seen many things in my life, bad and good. I choose to dwell on the good things and do not let people know the worst things that have happened to me. (No, not even my children...it doesn't matter any more.) I wondered how this day would affect me and did not think it would effect me very much. But I was wrong. It basically has me a bit melancholy. Now the great part is that it puts me that much closer to retirement. I have been looking forward to retirement for the last 25 years. Considering I have worked for 34 years of my life, that isn't too bad.
So what is in an age? Only the value that you give to it. I truly believe you are only as old as you feel. So how old do I feel? I have no idea, but it ain't 50. And probably even better is that I am in much better emotional shape than I have ever been. The years have taught me a lot. Unfortunately, it was through my poor choices on my part, but I still learned which is the most important to me. Hopefully this feeling will pass quickly and I will not dwell long on it, but I just wanted to get my thoughts down. Thanks for taking the time to read this.
So what is in an age? Only the value that you give to it. I truly believe you are only as old as you feel. So how old do I feel? I have no idea, but it ain't 50. And probably even better is that I am in much better emotional shape than I have ever been. The years have taught me a lot. Unfortunately, it was through my poor choices on my part, but I still learned which is the most important to me. Hopefully this feeling will pass quickly and I will not dwell long on it, but I just wanted to get my thoughts down. Thanks for taking the time to read this.
8/24/11 (Wednesday) Run
Today I ran 12 miles in 1:25:20. I basically repeated my usual Wednesday runs.
Wednesday, September 28, 2011
8/23/11 (Tuesday) Run
Today I ran 8 miles in 55:28. The real assignment was I ran 16X400 intervals with a one minute recovery in-between each interval. I ran each interval at 9.6 mph and then ran my last mile as usual. This was a tough assignment.
8/22/11 (Monday) Activities
Today I ran 5 miles in 36:40. Just my usual Monday run, nothing exciting.
In the evening I cycled 16.41 miles in 50:02. This works out to be a 19.7 mph average, which is my fastest average yet. Considering that this includes slowing down at stop signs and for some hard turns, I am really pleased with this.
In the evening I cycled 16.41 miles in 50:02. This works out to be a 19.7 mph average, which is my fastest average yet. Considering that this includes slowing down at stop signs and for some hard turns, I am really pleased with this.
8/20/11 (Saturday) Activities
Today I ran 6 miles in 45:10. I was really happy with my time. In spite of a hard run yesterday I was able to run faster than last Saturday by a full 30 seconds. And this week my final two miles were completed at faster than marathon race pace. The fifth mile was done in 6:43 and the last mile in 6:30.
After coming home and changing, I cycled 28.30 miles in 1:28:28.
Total running miles for week = 51
Total cycling miles for week = 44.55
After coming home and changing, I cycled 28.30 miles in 1:28:28.
Total running miles for week = 51
Total cycling miles for week = 44.55
8/19/11 (Friday) Run
Today I ran 21 miles in 2:30:54. I did the same run as this past Tuesday except I did not increase the incline. Also, the second half of the run I ran 3X1.25 mile intervals with 4 mins recovery in-between each interval. I ran each interval at 8.6 mph. This averages out to a 7:11 mile pace.
I was pretty happy with this run. I was only going to run 20 miles but was feeling pretty good so thought I might as well run another mile. And I increased my average pace by 17 seconds, compared to last Friday's run. That is pretty good.
I was pretty happy with this run. I was only going to run 20 miles but was feeling pretty good so thought I might as well run another mile. And I increased my average pace by 17 seconds, compared to last Friday's run. That is pretty good.
8/17/11 (Wednesday) Run
Today I ran 11 miles in 1:19:17. I did the same run as usual for Wednesdays except I ran at 8.1 mph and did NOT increase the last quarter mile of each mile, but still did the one mile and two mile intervals starting at mile 5.0 with a half mile recovery at 8.1 mph in-between the two intervals. At mile 9 I increased the incline to .5% and at mile 10.0 increased incline to 1.0%. I finished the last mile as usual.
8/16/11 (Tuesday) Run
Today I ran 8 miles in 55:17. After my usual warm-up at 7.5 mph, I ran 8X1000 meter intervals with a one minute recovery at 7.5 mph in-between each interval, though I did a 1:30 minute recovery after the first four intervals. I ran the first four intervals at 9.6 mph and the second four intervals at 9.1 mph. This was a tough workout.
Tuesday, September 27, 2011
8/15/11 (Monday) Activities
Today I did my usual Monday run of 5 miles in 36:51. The difference in the seconds is sometimes I run those last quarter miles of each mile at different speeds. I basically run them at whatever feels good, trying to not push myself too hard since I have my speed workout on Tuesdays. I love running fast, so holding back takes enormous restraint for me.
In the evening I cycled 16.25 miles in 50:08.
In the evening I cycled 16.25 miles in 50:08.
8/13/11 (Saturday) Activities
Today I ran 6 miles in 45:40. This was my usual outside run. I actually felt better than I did last Saturday, even though I ran two more miles. I ran my final mile in 6:34 : ) This sort of surprises me since I am certainly not fully recovered from yesterday's run. But I am not complaining, either!
After a quick change I cycled 27.12 miles in 1:25:48
Total running miles for week = 52.1
Total cycling miles for week = 34.28
After a quick change I cycled 27.12 miles in 1:25:48
Total running miles for week = 52.1
Total cycling miles for week = 34.28
8/12/11 (Friday) Run
Today I ran 20 miles in 2:29:30. I felt pretty good about this first 20 mile run. I wanted to do it under 2:30:00 and so accomplished my goal. This averages out to a 7:28 mile pace.
Most training plans do not call for many 20 mile plus runs, but I am going to do six, capping it out with two 24 mile runs before I start my taper. You will be hardpressed to find a plan that requires you to do more than 22 miles for a long run. The plan I am following only requires one 22 mile run. But in my experiment to take Thursday off, which seems to be working marvelously, I need to increase my over miles to make up for the miles I miss on Thursday. Additionally, these long runs are usually done at a slower pace, usually 1-2 minutes slower than your race pace. But I actually want to work on increasing my speed to get closer to marathon pace. I once read an article by Ed Eyestone, now a track and field coach at BYU, which said some of the best advice he had received from a coach was to train at your race pace (for these long runs). Since this whole thing is really an experiment for me, I figured I might as well try it.
Most training plans do not call for many 20 mile plus runs, but I am going to do six, capping it out with two 24 mile runs before I start my taper. You will be hardpressed to find a plan that requires you to do more than 22 miles for a long run. The plan I am following only requires one 22 mile run. But in my experiment to take Thursday off, which seems to be working marvelously, I need to increase my over miles to make up for the miles I miss on Thursday. Additionally, these long runs are usually done at a slower pace, usually 1-2 minutes slower than your race pace. But I actually want to work on increasing my speed to get closer to marathon pace. I once read an article by Ed Eyestone, now a track and field coach at BYU, which said some of the best advice he had received from a coach was to train at your race pace (for these long runs). Since this whole thing is really an experiment for me, I figured I might as well try it.
8/10/11 (Wednesday) Run
Today I ran 13.1 miles in 1:34:25. It was the same run as last Wednesday but I ran the second interval for 2.00 miles and started running at 8.1 mph at mile 10. This averages out to be a 7:12 mile pace.
8/9/11 (Tuesday) Run
Today I ran 8 miles in 54:34. I did my usual warm-up mile at 7.5 mph then did 5X1 mile intervals with a 2 minute recovery in-between each interval. I ran each interval at 9.3 mph (6:27 mile pace). I finished up the last mile starting the mile at 8.1 mph and then increased it .2 mph for the next two quarter miles and then increased it by .1 mph every tenth of a mile thereafter. I ran the last 100 meters at 9.6 mph.
8/8/11 (Monday) Activities
Today I ran 5 miles in 36:41. It was the same run as last Monday, which is mostly easy but running the last quarter mile of each mile faster.
In the evening I set out to do my usual cycling. However, after about 5.38 miles I got a flat. I changed that and went on my merry way, only to get another flat about two miles later. I do not know how the first flat occurred, but the second flat I ran over a large rock, that I believe pinched the tire. I saw the rock but felt like this car was on my tail so did not think I could swerve to avoid it. I was pretty sure it was going to cause a flat and unfortunately, I was right.
So with a little trepidation I called my sweet honey. She answered the phone immediately and was soon there to pick me up. She really is quite wonderful : ) Total cycling miles for the night was 7.16.
I am going to change out my tires and hope that solves the flat problem.
In the evening I set out to do my usual cycling. However, after about 5.38 miles I got a flat. I changed that and went on my merry way, only to get another flat about two miles later. I do not know how the first flat occurred, but the second flat I ran over a large rock, that I believe pinched the tire. I saw the rock but felt like this car was on my tail so did not think I could swerve to avoid it. I was pretty sure it was going to cause a flat and unfortunately, I was right.
So with a little trepidation I called my sweet honey. She answered the phone immediately and was soon there to pick me up. She really is quite wonderful : ) Total cycling miles for the night was 7.16.
I am going to change out my tires and hope that solves the flat problem.
8/6/11 (Saturday) Activities
Today I ran 6 miles in 45:50. This was just my normal outside run. The first mile is fairly level maybe a .5% incline in a few places, the next two miles have a 1-6% incline (6% incline is short-lived, it is mostly 1-2% which mimics the marathon). My favorite part is coming back, which is mostly all on a slight downhill. I am trying to practice having a strong final mile and running that final mile at marathon pace or faster (which would be 6:52). Today's final mile was done in 6:47 : )
After changing and getting a quick snack for energy replacement, I cycled 26.48 miles in 1:22:41.
Total running miles for week = 48
Total cycling miles for week = 42.84
After changing and getting a quick snack for energy replacement, I cycled 26.48 miles in 1:22:41.
Total running miles for week = 48
Total cycling miles for week = 42.84
Wednesday, September 21, 2011
8/5/11 (Friday) Run
Today I ran 18 miles in 2:10:26, After my usual warm up and running the last .25 miles of the first mile at 8.8 and 9.6 mph, I ran most of the next 14 miles at 8.1 mph. However, at mile 4.75 I ran at 8.6 mph for 1.25 miles then ran a recovery of .5 miles at 8.1 mph, Then at mile 6.5 I ran the next mile at 8.6 and at mile 7.5 ran the next mile at 8.8 mph, then backed back down to 8.1 mph. Then at mile 12 I ran the next .5 miles at 8.6 mph and the following .5 miles at 8.8 mph, then the next two miles at 8.1 mph. At the end of mile 14 I increased the incline to .5% and ran the final three miles at that incline. At the end of mile 15 I ran the next mile at 8.2 mph and began the final mile at 8.3 mph. I then increased it by .1 mph for each of the next two quarter miles then at mile 17.6 I began increasing it by .2 mph every tenth of a mile. Then at mile 17.8 I increased it to 9.3 mph and then at mile 17.9 I increased it to 9.6 mph and finished the last 100 meters at 10.5 mph.
This may be a bit hard to follow but what I did today had two purposes. First, to prepare my body for what is coming between now and the race. Second, to mixed it up a bit. Remember, muscle has memory. Do you ever get bored doing the same ol' thing? So does muscle, in essence. It does so by achieving homeostasis (your body is constantly doing this) and even by doing the same run you will end up losing conditioning in the long run (no pun intended) if you do not change it up a bit. From what I have read, you should change up your runs about every two weeks (talking about when doing the same run).
This may be a bit hard to follow but what I did today had two purposes. First, to prepare my body for what is coming between now and the race. Second, to mixed it up a bit. Remember, muscle has memory. Do you ever get bored doing the same ol' thing? So does muscle, in essence. It does so by achieving homeostasis (your body is constantly doing this) and even by doing the same run you will end up losing conditioning in the long run (no pun intended) if you do not change it up a bit. From what I have read, you should change up your runs about every two weeks (talking about when doing the same run).
8/3/11 (Wednesday) Run
Today I ran 12 miles in 1:26:10. I did my usual Wednesday run except for each of the last .25 miles I increased the speed to 8.8 and 9.3 mph. Additionally, for the second interval I ran for 1.75 miles and each interval was run at 9.0 mph, Then at the beginnng of mile 9 I increased my regular running speed to 8.1 mph while still doing those .25 mile intervals. I hope this all makes sense.
Wednesday, September 14, 2011
8/2/11 (Tuesday) Run
Today I ran 7 miles in 48:55. The assignment I did was to run 20X200 meter intervals with a one minute recovery at 7.5 mph in-between each interval. I did the first 5 intervals at 10.2 mph, the next 10 intervals at 10.3 mph and the last 5 at 10.4 mph with a .5% incline.
8/1/11 (Monday) Activities
Today I ran 5 miles in 36:40. I did usual my usual Monday run but increased the speed for the last .25 miles of each mile to 8.8 and 9.3 mph (half of the quarter mile at each speed) and ran the last mile beginning at 8.1 mph. I then increased it by .2 for each quarter mile, then for each tenth of a mile at the 4.60 mark. As always, finishing the last 100 meters at 10.5 mph.
In the evening I biked 16.36 miles in 50:31 (a 19.4 mph average or a 3:05 mile pace)
In the evening I biked 16.36 miles in 50:31 (a 19.4 mph average or a 3:05 mile pace)
Tuesday, September 13, 2011
7/30/11 (Saturday) Triathlon
Today was my first triathlon. Other than the sequence of events, never having done a triathlon before I did not know what to expect. As is typical for me, I was one of the first ones there (along with my very lovely wife, of course...she is a great support). I got my bike set up and then went and had my number written on my arms (if you are unacquainted with triathlons, this is typical so that you can be identified in the water). The race started at 8:00. Time always seems somewhat surreal, and also passes quickly for me while waiting for a race to start.
The starting time of 8:00 came all too soon. We were asked to line ourselves up according to when we expected to finish the swim. I lined up almost next to last, maybe with only 4-5 people behind me. The water was the only part I was nervous about. I am not a swimmer. I have never had lessons. I know I am a powerful swimmer, as far as having the strength to do it, but my form and technique are highly lacking. My best practice swim thus far for 300 yards has been around 10:30. A good swimmer can do double that distance in the same amount of time. My time to enter the water came. I did my best to calm myself down. I started off well, for me, and actually passed a few people. Remember though, those were people that were far back in the line to begin with. I did stop to rest a couple of times, but I just pushed through it. I ended in about 8:44, which for me is amazing, but I was out of breath. Leaving the water I was probably only ahead of 10 people, at the most. As I ran over to the bike area, I step on a fairly large rock. I could only hope it would not affect me on my run.
My transition to the bike went fairly smooth, but I knew it took me too long. I soon headed out and began to pass numerous people. I knew I could make up a lot of time on the bike. It felt good to be on the bike, something I feel highly confident in, and it gave me a chance to catch my breath somewhat. No one would pass me, but I passed 30-40 people. The ride was 5.65 miles and took me 19:27. Still too long. I knew before I ended my bike ride that swimming would be tough and I would have to abandon my plan for going for proper form.
Now was the time for the run. The run was 1.69 miles. I already knew that the run and cycling were a little longer than advertised. The thing about the run is I misread the map. I had run it in my practice runs on Monday in the wrong direction (basically going backwards, NOT running backwards, basically starting at the end and finishing at the beginning). I could feel the spot where I had stepped on the rock and that it was tender. But I was determined to not let it be an issue. I was out of breath almost the whole run, which really was a hold over from the swimming. I did not go as fast as I wanted, but no one passed me. Again, I passed 10-15 people. That is one advantage to being near last...there are all sorts of people in front of you to pass. I managed to finish the 1.69 miles in 12:37, an overall 7:27 mile pace.
I made the transition back to the swim in better time than the first transition. I abandoned good form and relied on my arm strength to make the laps across the pool. I kept my head above water while I swam almost the whole time. Unfortunately, my wife did not see me transition to the pool so I do not know what my time was for this leg of the tri. It felt not too much different in time than my first swim, but it could have been slower.
My transition back to the bike went much smoother and faster this time. Despite being tired, I was bound and determined to go as fast as I could. Once again, I began passing numerous people. I used every person in front of me as a goal to get to, and of course there was always somebody in front of them to aim for next. About halfway through, one cyclist passed me. He was the obvious leader and was from the first wave of swimmers. I was happy I made it this far before the fastest swimmers lapped me. But I was determined that no one else would lap me, and no one did. I finished the 5.65 miles in about 17:50 (I do not know my exact time because I was already a half mile into my ride before I remembered to turn on my watch, but going off my average speed came to this time). I was much happier about that. With about a half mile to go there was a woman far ahead of me that, when I first saw her I thought she was just too far ahead of me for me to catch. But with every passing pedal stroke I was nearing her. We were on a slight incline taht has a short lived 3% decline that comes right before the last hard turn and I decided I would pass. My garmin says that I got my speed up to 31.5 mph. I passed her within about 15 yards of that turn, and quickly had to slow down to not take the turn too wide and avoid an oncoming car.
I was still out of breath, but my adrenaline was running high. I made the transition to the run even quicker and took off. Once again I passed a number of people, and nobody passed me. It was great to know that I was nearing the end of this, but I still had to finish strong. It felt great and was a wonderful confidence booster to pass people in this late stage of the race. I finished in 12:22, a 7:22 mile pace.
Overall time for the tri: 1:29:15 (my goal was 1:30:00 or less)
I finished 37th out of 148 participants. (That means on the bike and run I passed a total of 100 or more participants : )
I took second place in my age division (out of 11)
A very big thank you for my wonderful and loving wife to be there the whole time to support me. Also, a big thank you to my daughter, Suzanna, and my granddaughter, McKayla, for coming out to support me. People never realize how much it helps to have your loved ones cheering for you. It does help you go that much faster, or just that much further.
One last word. Frequently a person may think that to back off a bit on their speed will not matter in the overall results, as long as no one passes them. Normally that is true, but because everyone started their time when they actually began swimming, there was no way of knowing if the person you just passed was on an overall faster pace than you. Each of the top three in their age division was given a medal according to their place and we got to stand on the podium. It was very nice. We each congratulated one another on a great race. I did not know until the results were posted that I beat the third place finisher by seven-tenths of a second. Every second does matter.
The starting time of 8:00 came all too soon. We were asked to line ourselves up according to when we expected to finish the swim. I lined up almost next to last, maybe with only 4-5 people behind me. The water was the only part I was nervous about. I am not a swimmer. I have never had lessons. I know I am a powerful swimmer, as far as having the strength to do it, but my form and technique are highly lacking. My best practice swim thus far for 300 yards has been around 10:30. A good swimmer can do double that distance in the same amount of time. My time to enter the water came. I did my best to calm myself down. I started off well, for me, and actually passed a few people. Remember though, those were people that were far back in the line to begin with. I did stop to rest a couple of times, but I just pushed through it. I ended in about 8:44, which for me is amazing, but I was out of breath. Leaving the water I was probably only ahead of 10 people, at the most. As I ran over to the bike area, I step on a fairly large rock. I could only hope it would not affect me on my run.
My transition to the bike went fairly smooth, but I knew it took me too long. I soon headed out and began to pass numerous people. I knew I could make up a lot of time on the bike. It felt good to be on the bike, something I feel highly confident in, and it gave me a chance to catch my breath somewhat. No one would pass me, but I passed 30-40 people. The ride was 5.65 miles and took me 19:27. Still too long. I knew before I ended my bike ride that swimming would be tough and I would have to abandon my plan for going for proper form.
Now was the time for the run. The run was 1.69 miles. I already knew that the run and cycling were a little longer than advertised. The thing about the run is I misread the map. I had run it in my practice runs on Monday in the wrong direction (basically going backwards, NOT running backwards, basically starting at the end and finishing at the beginning). I could feel the spot where I had stepped on the rock and that it was tender. But I was determined to not let it be an issue. I was out of breath almost the whole run, which really was a hold over from the swimming. I did not go as fast as I wanted, but no one passed me. Again, I passed 10-15 people. That is one advantage to being near last...there are all sorts of people in front of you to pass. I managed to finish the 1.69 miles in 12:37, an overall 7:27 mile pace.
I made the transition back to the swim in better time than the first transition. I abandoned good form and relied on my arm strength to make the laps across the pool. I kept my head above water while I swam almost the whole time. Unfortunately, my wife did not see me transition to the pool so I do not know what my time was for this leg of the tri. It felt not too much different in time than my first swim, but it could have been slower.
My transition back to the bike went much smoother and faster this time. Despite being tired, I was bound and determined to go as fast as I could. Once again, I began passing numerous people. I used every person in front of me as a goal to get to, and of course there was always somebody in front of them to aim for next. About halfway through, one cyclist passed me. He was the obvious leader and was from the first wave of swimmers. I was happy I made it this far before the fastest swimmers lapped me. But I was determined that no one else would lap me, and no one did. I finished the 5.65 miles in about 17:50 (I do not know my exact time because I was already a half mile into my ride before I remembered to turn on my watch, but going off my average speed came to this time). I was much happier about that. With about a half mile to go there was a woman far ahead of me that, when I first saw her I thought she was just too far ahead of me for me to catch. But with every passing pedal stroke I was nearing her. We were on a slight incline taht has a short lived 3% decline that comes right before the last hard turn and I decided I would pass. My garmin says that I got my speed up to 31.5 mph. I passed her within about 15 yards of that turn, and quickly had to slow down to not take the turn too wide and avoid an oncoming car.
I was still out of breath, but my adrenaline was running high. I made the transition to the run even quicker and took off. Once again I passed a number of people, and nobody passed me. It was great to know that I was nearing the end of this, but I still had to finish strong. It felt great and was a wonderful confidence booster to pass people in this late stage of the race. I finished in 12:22, a 7:22 mile pace.
Overall time for the tri: 1:29:15 (my goal was 1:30:00 or less)
I finished 37th out of 148 participants. (That means on the bike and run I passed a total of 100 or more participants : )
I took second place in my age division (out of 11)
A very big thank you for my wonderful and loving wife to be there the whole time to support me. Also, a big thank you to my daughter, Suzanna, and my granddaughter, McKayla, for coming out to support me. People never realize how much it helps to have your loved ones cheering for you. It does help you go that much faster, or just that much further.
One last word. Frequently a person may think that to back off a bit on their speed will not matter in the overall results, as long as no one passes them. Normally that is true, but because everyone started their time when they actually began swimming, there was no way of knowing if the person you just passed was on an overall faster pace than you. Each of the top three in their age division was given a medal according to their place and we got to stand on the podium. It was very nice. We each congratulated one another on a great race. I did not know until the results were posted that I beat the third place finisher by seven-tenths of a second. Every second does matter.
Total running miles for week = 32.4
Total cycling miles for week = 28.8
Sunday, September 11, 2011
7/28/11 (Thursday) Run
Today I ran 6 miles in 44:41. I did hill work today. After my usual warm-up I continued running at 8.1 mph. However, I alternated running .25 miles flat and .25 miles at a 5% incline. I ran the inclines at 7.5 mph for .15 miles and then at 8.1 mph for .10 miles. By the fourth mile I had reversed the distances running more at 8.1 mph but at each .75 mile marker I increased it to 8.6 mph for .15 miles then 9.0 mph for .10 miles.
Hill work is not very fun for me, but it builds leg strength and speed, even if you are going slower than normal. One of those necessary unpleasant things of life.
Due to my race on Saturday, I will not be running tomorrow.
7/27/11 (Wednesday) Run
Today I ran 11 miles in 1:19:45. I did the same run as I have the last few Wednesdays and Fridays but the last quarter miles I did at 8.8 mph and 9.3 mph. Additionally, the last two miles I never went below 8.1 mph.
7/26/11 (Tuesday) Run
Today I ran 7 miles in 49:00. I did my usual warm-up mile and then did 4X2000 meters [or 1.25 miles] at 9.0 mph with a two minute recovery in-between each interval. While difficult, it was easier than I expected and after my run I recovered quickly.
7/25/11 (Monday) Activities
Today I ran a total of 5 miles, cycled 17.5 miles and swam 600 yards. However, I broke it into two segments, on the same course that I will be running this Saturday. The first segment I swam 300 yards, ran 2.0 miles and cycled 5.71 miles. This is exactly what I will be doing on Saturday (I did make sure to run 2.0 miles on the first segment, so that was a little longer than the actual course). The second segment I swam 300 yards, but ran 3.0 miles and cycled 11.79 miles to make up for what I would normally do on a Monday. It was good, it was exhausting, but I am very glad I did it.
When you are preparing for a race it can be extremely helpful to "run" the course (even if this means swimming or cycling) prior to the actual race. While it can give some physical advantage, particularly if it is a challenging course, the bigger advantage is psychological. No matter how well prepared you are, in a race you are running (or swimming or cycling) at a much faster pace that whatever you trained at. There is going to be some point, frequently the closer you get to the end, that you will think, "I'm ready to be done." In interviews with elite runners I have read, even they think this. However, if you think "I am ready to be done" and you do not know where you are on the course, and find out you still have 3 miles to go (or more), that will quickly take any psychological momentum away. It is also helpful on the course. Say you are going up a hill. While there are some psychopaths out there that actually like hills (I know that was subtle, can you tell I do not like hills?), if you think you are nearing the top and start thinking how glad you are, only to learn that it is an optical illusion due to your visual perspective, again, you will most likely become discouraged. It is always surprising to me how many people do not know the course.
When you are preparing for a race it can be extremely helpful to "run" the course (even if this means swimming or cycling) prior to the actual race. While it can give some physical advantage, particularly if it is a challenging course, the bigger advantage is psychological. No matter how well prepared you are, in a race you are running (or swimming or cycling) at a much faster pace that whatever you trained at. There is going to be some point, frequently the closer you get to the end, that you will think, "I'm ready to be done." In interviews with elite runners I have read, even they think this. However, if you think "I am ready to be done" and you do not know where you are on the course, and find out you still have 3 miles to go (or more), that will quickly take any psychological momentum away. It is also helpful on the course. Say you are going up a hill. While there are some psychopaths out there that actually like hills (I know that was subtle, can you tell I do not like hills?), if you think you are nearing the top and start thinking how glad you are, only to learn that it is an optical illusion due to your visual perspective, again, you will most likely become discouraged. It is always surprising to me how many people do not know the course.
Wednesday, September 7, 2011
7/23/11 (Saturday) Activities
Today I ran 6 miles in 45:49. I felt much better today than I did last Saturday even though I ran longer yesterday than I did last Friday (there is less humidity today than last Saturday but I do not know if that is really what is different, or the variable that is making the difference). The most important thing is it looks like not running on Thursdays is paying off.
After getting back home, changing, and getting a quick banana snack, I cycled 28 miles.
Total running miles for week = 46
Total cycling miles for week = 44.45
After getting back home, changing, and getting a quick banana snack, I cycled 28 miles.
Total running miles for week = 46
Total cycling miles for week = 44.45
7/22/11 (Friday) Run
Today I ran 18 miles in 2:12:54. I did the same type of run as Wednesday just over more miles. Though I know this is on a treadmill, I am pretty excited about this as it is the fastest I have ever run this distance.
7/20/11 (Wednesday) Run
Today I ran 10 miles in 1:13:25. I basically repeated the run from last Wednesday but did the mile interval at mile 5 and then after a .5 mile recovery jog of 7.5 mph I ran 1.5 miles at 9.0 mph.
7/19/11 (Tuesday) Activities
Today I ran 7 miles in 48:20. After my usual warm-up mile I did 15X400 meter (quarter mile) intervals. I did the first five intervals at 9.5 mph, the second five at 9.7 mph and the third five at 10.0 mph with a one minute recovery in-between each. I then decreased it to 7.5 mph, my recovery speed, to finish out the 7 miles, but I ran the last 100 meters at 11.0 mph.
Afterwards, I swam 400 yards. The pool is a 5 minute drive from my work, so I probably get about a 10-12 minute rest period between the two workouts.
Afterwards, I swam 400 yards. The pool is a 5 minute drive from my work, so I probably get about a 10-12 minute rest period between the two workouts.
7/18/11 (Monday) Activities
Today I ran 5 miles in 36:41. I ran the first half at 7.7 mph and the second half at 7.8 mph, but for the last quarter mile of each mile I increased it to 8.6 mph for the first 200 meters then 9.0 mph for the second 200 meters. I did this for the first two miles. Then the second two miles increased it in the last quarter mile of each mile at a rate of 8.8 mph and 9.3 mph. The last mile I ran the first quarter mile at 8.0 mph, the second quarter mile at 8.2 mph, then increased it .2 mph each tenth of a mile, running the last 100 meters at 10.3 mph.
In the evening I cycled 16.45 miles in 50:16.
In the evening I cycled 16.45 miles in 50:16.
7/16/11 (Saturday) Activities
Today I ran 6 miles in 47:55. It was pretty nice not to have a long run today.
Today I cycled 28.30 miles in 1:30:12. I am actually working on trying to bring my cycling speed up a bit.
This all reminds me of another reason I decided to do my long run on Fridays. Previously I was devoting 3-4 hours every Saturday to working out. The feeling I get from the accomplishment is great. But the drain on my time on my only true day off is taxing to me. I have little time for other things, especially my family. So this will give me an extra hour that I would not have had under my previous training schedule.
I also have totally forgot to mention something pretty significant. I have entered my first triathlon. The race is July 30. It is a sprint triathlon. I am not a swimmer, which I hear is very common for runners to say (and just as common for swimmers to say they are not runners). I have never really swam any distance to see how long I could swim. So, starting the week after Christopher and I got back from Monterey, I have been swimming two times a week, usually Tuesdays and Thursdays. Though my time is still pitiful, I have gotten a lot better. I have increased the distance I swim and brought down my time. I have worked up to 400 yards swimming and that takes me about 12:30 minutes (now).
Today I cycled 28.30 miles in 1:30:12. I am actually working on trying to bring my cycling speed up a bit.
This all reminds me of another reason I decided to do my long run on Fridays. Previously I was devoting 3-4 hours every Saturday to working out. The feeling I get from the accomplishment is great. But the drain on my time on my only true day off is taxing to me. I have little time for other things, especially my family. So this will give me an extra hour that I would not have had under my previous training schedule.
I also have totally forgot to mention something pretty significant. I have entered my first triathlon. The race is July 30. It is a sprint triathlon. I am not a swimmer, which I hear is very common for runners to say (and just as common for swimmers to say they are not runners). I have never really swam any distance to see how long I could swim. So, starting the week after Christopher and I got back from Monterey, I have been swimming two times a week, usually Tuesdays and Thursdays. Though my time is still pitiful, I have gotten a lot better. I have increased the distance I swim and brought down my time. I have worked up to 400 yards swimming and that takes me about 12:30 minutes (now).
Total running miles for week = 42
Total cycling miles for week = 44.66
7/15/11 (Friday) Run
Today I ran 15 miles in 1:50:05. I just duplicated the run from Wednesday, including both mile intervals but when I was done with the intervals I ran at 7.8 mph then increased it in each of the last quarter miles.
You might notice that I did not run yesterday (Thursday). I decided to alter my training, which I continue to base on Jeff Galloway's tips. It is not exactly what he recommends, nor am I following my marathon training exactly. So, from here on out I will be NOT running the day before I do my long run, followed by a 6 mile easy run (until the taper) the next day.
The reason for this is simple. I need to put my most strenuous effort into my long run. After all, that is what I am training for. I plan on peaking my long run at 24 miles, and I would like to do that in 2:45:00. To do that, I have to have some rest. Not that it is a complete rest as on Thursdays I will do my usual leg workout with weights but I will also do my ab workout. I usually do my ab workout on Fridays, but with my long run increasing so much, I just want to focus on my run.
24 miles is also 2 miles longer than what is traditionally accepted as the longest you should run prior to a marathon. And they (typically) also recommend that you either only do one long run of 22 miles, or run 22 miles, do a shorter run (15-ish miles) the next week, followed by another 22 mile run. And my training plan actually only calls for one long run of 22 miles. As you will see, I will be doing six consecutive weeks of running 20 miles or longer. Part of this is because I am taking Thursdays off and I need to get in some quality mileage, but also it is just an experiment. We'll see, come October 8, how well my experiment pans out.
You might notice that I did not run yesterday (Thursday). I decided to alter my training, which I continue to base on Jeff Galloway's tips. It is not exactly what he recommends, nor am I following my marathon training exactly. So, from here on out I will be NOT running the day before I do my long run, followed by a 6 mile easy run (until the taper) the next day.
The reason for this is simple. I need to put my most strenuous effort into my long run. After all, that is what I am training for. I plan on peaking my long run at 24 miles, and I would like to do that in 2:45:00. To do that, I have to have some rest. Not that it is a complete rest as on Thursdays I will do my usual leg workout with weights but I will also do my ab workout. I usually do my ab workout on Fridays, but with my long run increasing so much, I just want to focus on my run.
24 miles is also 2 miles longer than what is traditionally accepted as the longest you should run prior to a marathon. And they (typically) also recommend that you either only do one long run of 22 miles, or run 22 miles, do a shorter run (15-ish miles) the next week, followed by another 22 mile run. And my training plan actually only calls for one long run of 22 miles. As you will see, I will be doing six consecutive weeks of running 20 miles or longer. Part of this is because I am taking Thursdays off and I need to get in some quality mileage, but also it is just an experiment. We'll see, come October 8, how well my experiment pans out.
7/13/11 (Wednesday) Run
Today I ran 9 miles in 1:06:13. I ran first 3 miles at 7.5 mph, the second 3 miles at 7.8 mph, and the third two miles at 7.8 mph before I increased the last mile by .2 mph as I usually do. However, in the middle of all this, at mile 4 I ran one mile at 8.8 mph and then had .5 miles of recovery at 7.6 and then ran another mile at 8.8 mph. Sort of confusing? Just ask me if you have any questions : )
Subscribe to:
Posts (Atom)