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.
Monday, February 7, 2011
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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