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!).
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