Monday, July 30: I barely had time for today's run, so I was happy to sneak in 3 miles in the middle of an experiment. Showing up to lab post-run all sweaty is always fun - haha. My quads were still a bit sore, and most definitely tired. Recovery runs are always borderline torturous to do, but I always feel better afterwards and the next day if I trudge through them. 2.7 miles in 26:48 (9:46 mpm)
Tuesday, July 21: Got up early to get in my scheduled 9-miler. My goal for this run was just to listen to my body and go as fast or as slow as it wanted. The first couple miles were spent waking up and loosening up, getting rid of all the creaks in my legs. After Mile 3, I could open up a bit and fall into a more comfortable pace and it felt really great. I flew the last couple miles back home, finally feeling strong and energized. 8.9 miles in 1:20:48 (9:04 mpm)
Tuesday, July 31, 2007
Monday, July 30, 2007
Weekend Running
Saturday: This week's long run called for 17 miles. Like last week, I started the run with BF, who again turned around after 6 miles while I continued on. It was overcast at the beginning, which felt great, but then the sun came out and it was a bit toast on the west side, miles 7-13 or so. But, I felt good! I tried running a chunk without my iPod, since I won't have one during the actual marathon, and I only put the headphones on at about mile 13 for an extra little boost over the last several miles. I ended my run at Gristede's in order to pick up some chocolate milk and a bag of ice for my recovery. I'm really a fan of the ice bath, I definitely think it helps loads to make my legs feel better the day after! 16.75 miles in 2:41 (9:36 mpm)
Sunday: My quads were a bit sore today - nothing too bad but I definitely felt them. I was out of town for the night, so my run wasn't going to happen until the afternoon. And afternoon turned into early evening waiting for the rain to stop. Once it passed, it was still cloudy and a pleasant temperature (if maybe a little too humid) to run. The park was quiet, making the fact my iPod was out of batteries not too torturous - I was able to enjoy the quiet. The first few miles were tough mentally as I tried to get my legs loosened up and prepared for a potential rough 8 miles if they didn't. Over the rolling hills of the park, I found myself more grateful for the uphills than the down, as my quads burned on the declines. I didn't break any speed records, but it was a good run. I'm now appreciative of the fact the long run is supposed to come after this run, normally, as it's tough to do a longer run the day after a long run. 8.3 miles in 1:16:19 (9:09 mpm)
Sunday: My quads were a bit sore today - nothing too bad but I definitely felt them. I was out of town for the night, so my run wasn't going to happen until the afternoon. And afternoon turned into early evening waiting for the rain to stop. Once it passed, it was still cloudy and a pleasant temperature (if maybe a little too humid) to run. The park was quiet, making the fact my iPod was out of batteries not too torturous - I was able to enjoy the quiet. The first few miles were tough mentally as I tried to get my legs loosened up and prepared for a potential rough 8 miles if they didn't. Over the rolling hills of the park, I found myself more grateful for the uphills than the down, as my quads burned on the declines. I didn't break any speed records, but it was a good run. I'm now appreciative of the fact the long run is supposed to come after this run, normally, as it's tough to do a longer run the day after a long run. 8.3 miles in 1:16:19 (9:09 mpm)
Friday, July 27, 2007
Week in Review
I swear I didn't fall off the face of the earth, just haven't been able to update... so here I am!
In general, I felt much better this week than last, energy-wise. I think last week's fatigue was a result of some strange eating habits and appetite weirdness going on. This week, I made a huge effort to monitor went into my mouth to make sure I fueled myself properly, and wouldn't ya know it, I feel much better!
On to the runs:
Sat 7/21: I failed miserably at my attempt to evenly split MP. My idea of 8:20 was apparently much different than what an 8:20 actually feels like. I could not get my body to run slower than an 8:15. I've since deleted all my splits, but it was a disaster. I felt great the whole time, not like I was doing a tempo run or anything, so I'm not sure what was up. I'm glad I figured this out, though, so that on future MP runs I can be very diligent about pace. 8.33 in 1:08.17 (8:11 mpm)
Sun 7/22: 16-miler! Ran 6 with BF until his turn-around for his scheduled 12-miler, and continued around Manhattan. It was the first time I've had to loop back up along the West side and I enjoyed the change of scenery. Took a Gu after 75 mins or so with diluted Gatorade and that seemed to work well. Started a little later than normal and it was humid, but survived :) 15.9 miles in 2:32:19 (9:34 mpm)
Mon 7/23: Uneventful recovery 3-miler on the treadmill. Legs felt good today - probably has to do with the lovely ice bath after Sunday's run - must do this all the time! 3 miles in 28:56 (9:38 mpm)
Tues 7/24: Lovely 8-miler - first half done with BF. Very nice pace, very nice morning. 8.5 miles in 1:14:49 (8:49 mpm)
Wed 7/25: 4-mile recovery run. Went to work for a bit first before heading out - I think I like waking up and digesting at work before running, but unfortunately it's the time of year when this isn't always possible. 10am may have been fine today, but normally it's too hot! 4 miles in 35:05 (8:50 mpm)
Thurs 7/26: 4-mile tempo run. My warm-up to the park was scary: my legs felt heavy and I didn't think the tempo part of the run had the possibility of being good. I stopped after a mile to drink water and stretch, and when I started moving again, I felt looser. I thought if I hit 8 mpm on the tempo, I'd be happy, and I managed that. I did my normal loop backwards, as well, putting the hillier section in the first couple miles to get them over with, and that always helps mentally. 6.4 miles in 51:29 - middle 4 miles in 31:20 (7:50 mpm) (8:04 mpm together)
In general, I felt much better this week than last, energy-wise. I think last week's fatigue was a result of some strange eating habits and appetite weirdness going on. This week, I made a huge effort to monitor went into my mouth to make sure I fueled myself properly, and wouldn't ya know it, I feel much better!
On to the runs:
Sat 7/21: I failed miserably at my attempt to evenly split MP. My idea of 8:20 was apparently much different than what an 8:20 actually feels like. I could not get my body to run slower than an 8:15. I've since deleted all my splits, but it was a disaster. I felt great the whole time, not like I was doing a tempo run or anything, so I'm not sure what was up. I'm glad I figured this out, though, so that on future MP runs I can be very diligent about pace. 8.33 in 1:08.17 (8:11 mpm)
Sun 7/22: 16-miler! Ran 6 with BF until his turn-around for his scheduled 12-miler, and continued around Manhattan. It was the first time I've had to loop back up along the West side and I enjoyed the change of scenery. Took a Gu after 75 mins or so with diluted Gatorade and that seemed to work well. Started a little later than normal and it was humid, but survived :) 15.9 miles in 2:32:19 (9:34 mpm)
Mon 7/23: Uneventful recovery 3-miler on the treadmill. Legs felt good today - probably has to do with the lovely ice bath after Sunday's run - must do this all the time! 3 miles in 28:56 (9:38 mpm)
Tues 7/24: Lovely 8-miler - first half done with BF. Very nice pace, very nice morning. 8.5 miles in 1:14:49 (8:49 mpm)
Wed 7/25: 4-mile recovery run. Went to work for a bit first before heading out - I think I like waking up and digesting at work before running, but unfortunately it's the time of year when this isn't always possible. 10am may have been fine today, but normally it's too hot! 4 miles in 35:05 (8:50 mpm)
Thurs 7/26: 4-mile tempo run. My warm-up to the park was scary: my legs felt heavy and I didn't think the tempo part of the run had the possibility of being good. I stopped after a mile to drink water and stretch, and when I started moving again, I felt looser. I thought if I hit 8 mpm on the tempo, I'd be happy, and I managed that. I did my normal loop backwards, as well, putting the hillier section in the first couple miles to get them over with, and that always helps mentally. 6.4 miles in 51:29 - middle 4 miles in 31:20 (7:50 mpm) (8:04 mpm together)
Friday, July 20, 2007
Tired, apparently
Wednesday night I got home from work around 6:30 and was going to run, but instead I accidentally fell asleep... I guess if I fell asleep that quickly, I needed a nap more than I needed a run. I will plan on an easy 3 on Friday, instead!
Wednesday, July 18, 2007
This week
M: 3 mile recovery run
T: 8 mile run
W: 4 mile recovery run
Th: 5xhills
F: rest day
S: 8 mile MP
S: 16 mile long run
T: 8 mile run
W: 4 mile recovery run
Th: 5xhills
F: rest day
S: 8 mile MP
S: 16 mile long run
Thursday, July 12, 2007
Intervals
Today's workout was 5x800m, for which I headed to the gym to do on the treadmill. The walk to the gym almost killed me because it was about 65* and sunny, a welcome respite from the oppressive weather of late - and here I was, going to run inside! I warmed up for 3/4 miles at about 9:30 pace, then cranked up the speed to do my 800s at 3:40 pace with 400m at 9:30 in between reps, then another 3/4 mile cooldown. I felt great the entire run - really strong. I was, of course, tired by the end, but not dead. Energized rather than depleted. 5 miles in 41:44 (8:20 mpm)
Wednesday, July 11, 2007
Juggling
As you can see from the discrepancy between the preceding "This week" post and the sidebar "This week's mileage," I've done some deviating from my plan. I was going to run 3 miles Monday following my training session on the TM at the gym. Well, my motivation was lacking afterwards (should have run first, but couldn't get out of work early enough) and then my iPod was out of batteries so I scrapped the run. I figured 3 miles isn't a hard number to add in over the week.
Tuesday morning's run was shortened on account of the intense heat and humidity. But I did manage to get back to the gym in the evening to run 3 miles. So with this morning's 4-miler, I have run 12.5 miles so far this week - if I were true to my plan, that number would be 13, so I think I'm back on track :)
Tuesday morning's run was shortened on account of the intense heat and humidity. But I did manage to get back to the gym in the evening to run 3 miles. So with this morning's 4-miler, I have run 12.5 miles so far this week - if I were true to my plan, that number would be 13, so I think I'm back on track :)
This week
M: 3 mile recovery run
T: 7 mile run
W: 3 mile recovery run
T: 5x800m interval run
F: rest day
S: 7 mile MP run
S: 10 mile long run
T: 7 mile run
W: 3 mile recovery run
T: 5x800m interval run
F: rest day
S: 7 mile MP run
S: 10 mile long run
Sunday, July 8, 2007
This weekend
Saturday: I was sort of anxious about today's run for some reason - I was afraid it was going to be very hot, and I had walked around a bunch shopping earlier in the day so I guess I just thought I'd be tired. Well, without even planning on it, this run ended up being at MP (even though the plan called for just a "run"). I'm excited that the pace I just fell into as comfortable is my MP! It gives me some confidence that I might not be too crazy trying to BQ! 7 miles in 59:01 (8:21 mpm)
Sunday:Long run today! The high today is 94* so, needless to say, it was important to get on the road early! Early for me is 7:30 - early for my BF is 6! So 7:30 it was, haha. BF and I ran 9 miles together in the park before he cut out to go home to complete his planned 10 miles, and I continued around another 4-mile loop to end up at 14 miles. I tried to pick up the pace a little bit the last 3 miles or so, and I think I did (although I didn't take splits, oops!) I also think a few of the earlier miles with BF were a bit faster, considering he did his 10 in about 1:30. It was also my first run with a gel - I was drinking Gatorade and water the first hour, then took a gel with water and continued with just water the last 6 miles. Seemed to work! 14 miles in 2:10:36 (9:19 mpm)
Sunday:Long run today! The high today is 94* so, needless to say, it was important to get on the road early! Early for me is 7:30 - early for my BF is 6! So 7:30 it was, haha. BF and I ran 9 miles together in the park before he cut out to go home to complete his planned 10 miles, and I continued around another 4-mile loop to end up at 14 miles. I tried to pick up the pace a little bit the last 3 miles or so, and I think I did (although I didn't take splits, oops!) I also think a few of the earlier miles with BF were a bit faster, considering he did his 10 in about 1:30. It was also my first run with a gel - I was drinking Gatorade and water the first hour, then took a gel with water and continued with just water the last 6 miles. Seemed to work! 14 miles in 2:10:36 (9:19 mpm)
Thursday, July 5, 2007
All tuckered out
This morning's "tempo run" was not all I hoped. Apparently, being outside for hours in the cold and rain, walking a mile to/from fireworks, being on my feet, and a strange holiday eating schedule is NOT a good recipe for fresh, ready for a tempo run, legs.
I felt tired when I woke up, but I always take a while to wake up. So it was no surprise it took me an hour to get on the road. From the first step I knew I was going to have to adjust my workout. I was planning on 6 miles total, with 4 miles at about 8 mpm pace. That was not going to happen. Instead, I did an easy mile to the park, then did the 2-mile loop as follows: I sped up to about 8 mpm pace for 5 mins, then increased the pace for 5 more minutes, then back to 8 mpm pace to the edge of the park (about 4 minutes). Then an easy mile back home. My legs felt sluggish and tired the entire time - breathing perfectly fine, just legs not wanting to move. I stretched well afterwards, and I rolled on my foam roller, thankful to be done! 4 miles in 32:58 (8:18 mpm)
I felt tired when I woke up, but I always take a while to wake up. So it was no surprise it took me an hour to get on the road. From the first step I knew I was going to have to adjust my workout. I was planning on 6 miles total, with 4 miles at about 8 mpm pace. That was not going to happen. Instead, I did an easy mile to the park, then did the 2-mile loop as follows: I sped up to about 8 mpm pace for 5 mins, then increased the pace for 5 more minutes, then back to 8 mpm pace to the edge of the park (about 4 minutes). Then an easy mile back home. My legs felt sluggish and tired the entire time - breathing perfectly fine, just legs not wanting to move. I stretched well afterwards, and I rolled on my foam roller, thankful to be done! 4 miles in 32:58 (8:18 mpm)
Tuesday, July 3, 2007
This week
M: 3-4 mile recovery run
T: 7 mile run
W: 3 mile recovery run
Th: 4 mile tempo run (+ w/u, c/d)
F: rest day
S: 7 mile run
S: 14 mile long run (3/1)
T: 7 mile run
W: 3 mile recovery run
Th: 4 mile tempo run (+ w/u, c/d)
F: rest day
S: 7 mile run
S: 14 mile long run (3/1)
A Few Good Runs
(Yes, I watched that movie this weekend, sorry for the corny title ;) )
Today: I started an experiment in lab in my running clothes and then took off for a 7-mile run. I felt great my first step - light and agile and ready to go. I maintained a pace just at comfort level - Hal's instructions to me today told me to listen to my body and just go; not to worry about pace or speed, just to do what felt comfortable. 7 miles in 1:01:19 (8:41 mpm)
Monday: A slightly torturous recovery run. I am noticing my Monday runs are hard after a weekend of running, but that I always feel better for having done them. Must continue to keep this in mind as my mileage increases - they're called recovery runs for a reason and I must go slow! I'm guessing, given how hard they are now, this won't be a problem! 3.7 miles in 34:07 (9:13 mpm)
Sunday:One of the best runs I've had in a while! I got into my rhythm right away, and kept pretty consistent for the entire run. To boot, it was also MUCH cooler than it has been around here, so even finishing my run at noon wasn't a hindrance to me! I also brought a water bottle with Gatorade (which got diluted at each drinking fountain I passed), which helped I think. It was definitely one of those runs during which I didn't think, I just looked around me, kept one foot in front of the other, and felt great! 12.3 miles in 1:56:46 (9:29 mpm)
Saturday: Ran a marathon-pace run with BF. He was feeling a little bit stiff from his "too-fast" run the day before, so I decided not to push the pace tooooo much for his benefit. I kept it at a comfy-but-decent pace, which turned out to be MP in the end! A good thing, I suppose, that my MP is comfy for 6 miles :) 5.5 miles in 46:38 (8:26 mpm)
Today: I started an experiment in lab in my running clothes and then took off for a 7-mile run. I felt great my first step - light and agile and ready to go. I maintained a pace just at comfort level - Hal's instructions to me today told me to listen to my body and just go; not to worry about pace or speed, just to do what felt comfortable. 7 miles in 1:01:19 (8:41 mpm)
Monday: A slightly torturous recovery run. I am noticing my Monday runs are hard after a weekend of running, but that I always feel better for having done them. Must continue to keep this in mind as my mileage increases - they're called recovery runs for a reason and I must go slow! I'm guessing, given how hard they are now, this won't be a problem! 3.7 miles in 34:07 (9:13 mpm)
Sunday:One of the best runs I've had in a while! I got into my rhythm right away, and kept pretty consistent for the entire run. To boot, it was also MUCH cooler than it has been around here, so even finishing my run at noon wasn't a hindrance to me! I also brought a water bottle with Gatorade (which got diluted at each drinking fountain I passed), which helped I think. It was definitely one of those runs during which I didn't think, I just looked around me, kept one foot in front of the other, and felt great! 12.3 miles in 1:56:46 (9:29 mpm)
Saturday: Ran a marathon-pace run with BF. He was feeling a little bit stiff from his "too-fast" run the day before, so I decided not to push the pace tooooo much for his benefit. I kept it at a comfy-but-decent pace, which turned out to be MP in the end! A good thing, I suppose, that my MP is comfy for 6 miles :) 5.5 miles in 46:38 (8:26 mpm)
Thursday, June 28, 2007
Holy Humidity!
The air in the Northeast feels like a giant sponge right now! Uff da!
Last night I wasn't feeling brave enough to fit 3 miles in between claps of thunder, so I did 3 easy miles on the TM 3 miles in 27:46 (9:15 mpm)
This morning I headed out to the hill for 4 repeats! It was still incredibly humid, but the rain last night seemed to cut through some of it. And, the hill was thankfully shaded, which made a huge difference. I felt sort of sluggish on my way to the hill (about 1.5 miles) but as soon as I accelerated into the first hill, I felt much better. The hill was tough towards the end, but I sped each one up: 1:18, 1:16, 1:12, 1:11 (taking about 2 mins in between to run back down). My legs felt GREAT on the run back home, but I didn't push it and really tried to cool down (hard when I have to speed up to catch the green lights, but I tried!) 4.0 miles total in 34:16 (8:41 mpm average)
Last night I wasn't feeling brave enough to fit 3 miles in between claps of thunder, so I did 3 easy miles on the TM 3 miles in 27:46 (9:15 mpm)
This morning I headed out to the hill for 4 repeats! It was still incredibly humid, but the rain last night seemed to cut through some of it. And, the hill was thankfully shaded, which made a huge difference. I felt sort of sluggish on my way to the hill (about 1.5 miles) but as soon as I accelerated into the first hill, I felt much better. The hill was tough towards the end, but I sped each one up: 1:18, 1:16, 1:12, 1:11 (taking about 2 mins in between to run back down). My legs felt GREAT on the run back home, but I didn't push it and really tried to cool down (hard when I have to speed up to catch the green lights, but I tried!) 4.0 miles total in 34:16 (8:41 mpm average)
Tuesday, June 26, 2007
This week
M: 4 mile recovery run
T: 6 mile run
W: 3-4 mile recovery run
Th: 4xhill + wu/cd (4-5 mi total)
F: rest day
Sa: 6 mile MP
Su: 13 mile LR
T: 6 mile run
W: 3-4 mile recovery run
Th: 4xhill + wu/cd (4-5 mi total)
F: rest day
Sa: 6 mile MP
Su: 13 mile LR
I'm back
...from a busy few days!
This morning's run was the most humid of the summer, I think. At 7:30am it was already humid and hazy, although the temperature hadn't skyrocketed yet and the sun hadn't risen above the trees. This definitely was much appreciated as my legs felt sloshy with humidity! Overall I felt good, my legs and breathing didn't feel labored, but it's amazing what the humidity can do. 5.5 miles in 47:07 (8:32 mpm)
This morning's run was the most humid of the summer, I think. At 7:30am it was already humid and hazy, although the temperature hadn't skyrocketed yet and the sun hadn't risen above the trees. This definitely was much appreciated as my legs felt sloshy with humidity! Overall I felt good, my legs and breathing didn't feel labored, but it's amazing what the humidity can do. 5.5 miles in 47:07 (8:32 mpm)
Monday, June 18, 2007
Schedule
And, for good measure, this week's schedule (with adjustments as indicated). It's supposed to be a cut back week, but since I had a surprise one last week, I'm sliiiiiightly tinkering to get in a few extra miles.
M: 3 mile recovery (doing 4)
T: 6 miles; 1 hr training session
W: 3 mile recovery (doing 4)
Th: 4 x 800m intervals
F: rest
S: 6 mile at M.P.
S: 8 miles (will do 9 with BF)
M: 3 mile recovery (doing 4)
T: 6 miles; 1 hr training session
W: 3 mile recovery (doing 4)
Th: 4 x 800m intervals
F: rest
S: 6 mile at M.P.
S: 8 miles (will do 9 with BF)
This weekend
Wow, lots to catch up on - guess that's what happens when the shoddy internet connection goes out over the weekend!
Today - An easy 4 mile recovery with BF. My legs were definitely tired and it was pretty hot, but it felt pretty good. 4 miles in 34:02 (8:34 mpm)
Sunday - Woke up early to get a 10-miler in before the heat set in. The schedule called for 11 but BF's called for 9 and I didn't really need to push my legs (especially after Saturday's disaster) so 10 it was. 10-ish, because we used the Manhattan Bridge as a turn around, and it ended up being 9.7. Oh well! I think the lack of food and a bit of dehydration was still in play from Saturday, as we both felt pretty sluggish, but it was overall a good run. 9.7 miles in 1:30:12 (9:18 mpm)
Saturday - spent the entire day on a bike and in the sun at the beach. Great day, but not enough food and certainly not enough water. When I finally got around to running my 5 miles, the weather was great but my legs were unhappy with me! I felt achy and crampy and couldn't tell if it was a lack of fuel issue, a too much sun issue, or a leg issue. I also think I started out too fast under the delusion that I had energy and was ready to go. I felt myself slowing down in the 3rd mile, for sure. Imagine my surprise, when I logged my run, that I actually hit an 8:20 minute pace - exactly my marathon pace, as I was intending to do! I felt more like I was running 10 minute pace ;) 5.5 miles in 46:21 (8:23 mpm)
Friday - rest day!
Today - An easy 4 mile recovery with BF. My legs were definitely tired and it was pretty hot, but it felt pretty good. 4 miles in 34:02 (8:34 mpm)
Sunday - Woke up early to get a 10-miler in before the heat set in. The schedule called for 11 but BF's called for 9 and I didn't really need to push my legs (especially after Saturday's disaster) so 10 it was. 10-ish, because we used the Manhattan Bridge as a turn around, and it ended up being 9.7. Oh well! I think the lack of food and a bit of dehydration was still in play from Saturday, as we both felt pretty sluggish, but it was overall a good run. 9.7 miles in 1:30:12 (9:18 mpm)
Saturday - spent the entire day on a bike and in the sun at the beach. Great day, but not enough food and certainly not enough water. When I finally got around to running my 5 miles, the weather was great but my legs were unhappy with me! I felt achy and crampy and couldn't tell if it was a lack of fuel issue, a too much sun issue, or a leg issue. I also think I started out too fast under the delusion that I had energy and was ready to go. I felt myself slowing down in the 3rd mile, for sure. Imagine my surprise, when I logged my run, that I actually hit an 8:20 minute pace - exactly my marathon pace, as I was intending to do! I felt more like I was running 10 minute pace ;) 5.5 miles in 46:21 (8:23 mpm)
Friday - rest day!
Thursday, June 14, 2007
Right on Tempo
This morning, BF and I did a tempo run together. We slowly jogged to the park for a warm-up, then sped up for a 4-mile loop through the park. I found it harder to judge the pace the first mile than normal, because it's still taking longer than normal to find my stride. I took a minute to count my strides, and I was at almost exactly 180/minute, so I knew we were doing ok. The first mile was in 7:50, and neither of us were suffering, so it was comforting to know we were at a good pace. Mile 2 was more of the same, comfortable but hard. Mile 3 is always the toughest on this loop, because it is one rolling hill after another (next time, I think we should do the loop backwards to get these hills over with). All I can do during this mile is concentrate on my form and keep my effort and pace constant. The last mile started off fine, but with about 1/2 mile to go, I felt my stride get uneven, almost like I was favoring my leg, and I was tensing up because of it. I slowed down a bit, while BF finished fast, and we joined back up for a slow cool-down back home. Even with that decrease in pace, I still managed to finish the 4 mile loop in 32:00, which is a perfect tempo run pace. 6.3 miles in 53:00 (8:19 mpm) including 4 miles in 32:00 (8:00 mpm)
Wednesday, June 13, 2007
A Pleasant Run
This morning's run was a nice and easy 5.5 miles with BF. It was cloudy, rain threatened but never carried out its threats, and it was a very nice temperature. My leg felt better than yesterday from the first step, and I was actually able to find my stride again! We didn't push the pace, both as a nicety to my leg and to save ourselves for tomorrow's potential tempo run. I did try several stretches of picking up the pace a bit, and I felt more than comfortable at a faster pace, which bodes well for tomorrow's run. BF couldn't have said it any better when he called it a very pleasant run!
5.5 miles in 49:25 (8:57 mpm)
5.5 miles in 49:25 (8:57 mpm)
Tuesday, June 12, 2007
Slow and Steady
I am currently icing after my first run post-leg scare. I did 4 miles verrrry sloooowly. For the first mile, I was running very gingerly to test things out. After I got to the park, my leg had warmed up and felt much better than that first mile. It was very hard for me to find my stride because I don't think I was ever fully relaxed, and my leg was on my mind the whole time. My feet hit the ground harder than they normally do, and my shins ached a bit and my feet fell asleep. But I'd say the last 1.5 miles I felt 90% normal - at least my stride felt easier and less like I was thinking about it. I honestly never really found my "groove" during this run, but I think that was inevitable. All in all, there was just a little stiffness and no real pain, so that is a great sign! 4 miles in 36:40 (9:14 mpm)
Monday, June 11, 2007
Stupid Softball
I had a bit of a scare during my softball game on Friday evening. I felt a slight tweak in my knee/hammy during my sprint from first to home (a hella good job, if I do say so myself!). Nothing major, but enough to cause a giant lump in my throat and a giant bruise on my leg. I let my paranoia take over regarding the stiffness in my leg, so I missed my runs this weekend and took it easy on the elliptical before my training session today, and I think I should be back to normal for a run tomorrow. I'll do an easy 4 in the morning, and sort of play the week by ear - maybe do another 4-5 easy on Wednesday, play my scheduled Thursday tempo run by ear, perhaps do an easy run on Friday instead of a rest day, then be good to go for my 5 miles at MP and 10-11 mile long run this weekend.
The odds of me playing in the final 3 games of the season have just gone way down... I just don't think it's worth risking irritating what I did on Friday... priorities...
The odds of me playing in the final 3 games of the season have just gone way down... I just don't think it's worth risking irritating what I did on Friday... priorities...
Thursday, June 7, 2007
Hilly Thursday
Today's workout called for 3xhills. Translation: find a 200-400m hill, run up it 3 times. There's a hill in the park about 1.25 miles from my apartment, so a perfect wu/cd distance. It was such a nice morning that I was glad to be out in it! And, my legs felt absolutely wonderful - rested and strong and fast! I think the hill is at least 300m, as I ran each hill in about 1:10. There were actually quite a few other runners out, and I loved whizzing by them as they struggled up the hill. Regular park runners call this hill Cat Hill due to the presence of a large sculpture of a cat at the crest of the hill - during races, runners definitely give the cat a big ol' growl as they peak the hill!
The workout felt great, and I'm enjoying more and more running in the morning as a kick-off to my day. It feels great to have it done!
3.7 miles in 31:24 (8:34 mpm)
The workout felt great, and I'm enjoying more and more running in the morning as a kick-off to my day. It feels great to have it done!
3.7 miles in 31:24 (8:34 mpm)
Wednesday, June 6, 2007
T and W's runs
Yesterday I wore my running clothes to work (the joys of no dress code, haha) in order to set up an experiment and run while I had some free time. It was a sticky day, but the heat wasn't too sweltering. My plan called for 5 miles, an easy loop to do from lab and around the reservoir in Central Park. I felt good from the beginning: legs were rested, I felt energized and strong. I tried to keep a consistent pace until I had about 2 miles left, and then I let my stride open up a bit and pushed the pace back home. I've been trying to count my steps and reach 180 strides/minute, and each time I counted during my run, I was pretty close! It helps me keep my feet going and really does help me go faster, I think. I returned to lab sweaty but not stiff, just a really good, strong run! 5.1 miles in 42:08 (8:14 mpm)
I also had a training session last night. Every year the trainers at my gym have a little contest between their clients - they sign them up and there's a weeks worth of events, with a couple each day, for the competition. My trainer wants to sign me up. It takes place the week of June 18, so because my mileage won't be too extreme yet, I said I would do it. I may have to be careful and take some of my easy run days as rest days, but I think if I concentrate on rest and fueling and listening to my body, I should be fine. It's only a couple of extra exercises each day, not like I'm doing a decathalon or something!
Today: easy 3-miler along the East River. Again had to watch my speed a bit, but my legs did feel a bit tight so it wasn't as hard to hit a slow-but-comfy recovery speed. It was a bit cooler this morning than it has been, so it would have almost been nice to put in a few more miles in this weather, but it's not worth compromising my legs for tomorrow's hard hill workout. 3.1 miles in 27:48 (9:01 mpm)
I also had a training session last night. Every year the trainers at my gym have a little contest between their clients - they sign them up and there's a weeks worth of events, with a couple each day, for the competition. My trainer wants to sign me up. It takes place the week of June 18, so because my mileage won't be too extreme yet, I said I would do it. I may have to be careful and take some of my easy run days as rest days, but I think if I concentrate on rest and fueling and listening to my body, I should be fine. It's only a couple of extra exercises each day, not like I'm doing a decathalon or something!
Today: easy 3-miler along the East River. Again had to watch my speed a bit, but my legs did feel a bit tight so it wasn't as hard to hit a slow-but-comfy recovery speed. It was a bit cooler this morning than it has been, so it would have almost been nice to put in a few more miles in this weather, but it's not worth compromising my legs for tomorrow's hard hill workout. 3.1 miles in 27:48 (9:01 mpm)
Tuesday, June 5, 2007
And she's off!
Monday's run was the first run to officially kick off my marathon training! It was kind of anticlimactic to start it off with an easy 3, but I figured I might as well practice what it feels like going slow, since something tells me these recovery runs will be much-needed as my training progresses. It was pouring rain much of the day yesterday, so I held off my run until the evening, hoping the rain would eventually subside. Thankfully, it did, so I was able to run outside rather than on the treadmill!
One problem I encountered was finding a decent 3-mile route. The shortest loop I can really do in Central Park is 4 miles, and considering I'm a mile away from the park, it hardly seemed worth dealing with 2 miles of city streets and traffic for 1 mile in the park. So I decided just to go on the path that runs along the East River. For much of the time, it runs directly beside FDR drive, so I try to avoid it as I don't think I'm doing my lungs much good breathing in all that exhaust, but at least I don't have to cross traffic or deal with double wide strollers, dogs on too-long leashes, or other crazy pedestrians! I had to guess about where the turn-around point would be to get to a total of 3 miles, and overshot by a bit, but not a huge deal. I also thought that I was running slooooowwwwww, but my time of 30:19 is still an 8:50 pace. I guess because I didn't really "need" that much recovery I was able to feel comfortable at that pace. I'm sure as my weekends get tougher, these Monday recovery runs will get much slower - both because my legs will want to go slower from being tired and I'll get better at gaging my pace.
One problem I encountered was finding a decent 3-mile route. The shortest loop I can really do in Central Park is 4 miles, and considering I'm a mile away from the park, it hardly seemed worth dealing with 2 miles of city streets and traffic for 1 mile in the park. So I decided just to go on the path that runs along the East River. For much of the time, it runs directly beside FDR drive, so I try to avoid it as I don't think I'm doing my lungs much good breathing in all that exhaust, but at least I don't have to cross traffic or deal with double wide strollers, dogs on too-long leashes, or other crazy pedestrians! I had to guess about where the turn-around point would be to get to a total of 3 miles, and overshot by a bit, but not a huge deal. I also thought that I was running slooooowwwwww, but my time of 30:19 is still an 8:50 pace. I guess because I didn't really "need" that much recovery I was able to feel comfortable at that pace. I'm sure as my weekends get tougher, these Monday recovery runs will get much slower - both because my legs will want to go slower from being tired and I'll get better at gaging my pace.
This week's schedule
M: easy 3 (recovery run)
T: comfy-fast 5
W: easy 3 (recovery run)
Th: 3x hill repeats
F: rest day
S: 5 at marathon pace
S: 10 at long run pace
T: comfy-fast 5
W: easy 3 (recovery run)
Th: 3x hill repeats
F: rest day
S: 5 at marathon pace
S: 10 at long run pace
Tuesday, May 29, 2007
Impromptu Run
Yesterday was Memorial Day - a holiday by most standards, unless you're a grad student in which case the half day I put in was even lucky. Because I had work to do, despite the holiday and "relaxed" schedule, it still turned into one of those days I figure out 10 minutes beforehand when I can sneak in a run. This happened yesterday around noon. BF and I ran 4 miles together. It was a nice run, a nice pace and a nice day in the park.
The rest of the afternoon, after I finished my work, was spent on a friend's building's terrace, grilling salmon, chicken kebabs, corn, and s'mores. And of course drinking beer. We sat outside in the heat and sun for a few hours. By the time I returned home, around 8pm, it was turning into a perfect evening. The sun was setting, the breeze had cooled off, and the air temp was not too hot, not too cold. When I got to my apartment, I'm not sure why, but I was incredibly restless and just needed to get outside and DO something. And the best way I know how to do this is to run. So on went the running shoes and out the door I went. I left behind the iPod and the watch and headed out for my normal 4-mile loop in the park, which I decided to do backwards. With a crampy stomach full of partially-digested meat and beer, I plodded along. Good thing I wasn't trying to set any land speed records, but soon the stomach felt better and I kept myself at a pace that I couldn't feel - I didn't feel like this was a workout, per se, just a way to enjoy being outside. I was able to look around me: at the families enjoying the waning hours of holiday sunlight, at the groups of people walking and running, at the NYC skyline, at the fact that the park looks incredibly different when I run my tried-and-true loop backwards, at the street musicians around which crowds were gathered... my restless need to get out the door turned into a "this is why I run" run. I guess maybe it's been a while since I've had one of these - I didn't have to worry about speed or distance or someone else with me or anything - just me and my breathing and the road. It was just what I needed.
The rest of the afternoon, after I finished my work, was spent on a friend's building's terrace, grilling salmon, chicken kebabs, corn, and s'mores. And of course drinking beer. We sat outside in the heat and sun for a few hours. By the time I returned home, around 8pm, it was turning into a perfect evening. The sun was setting, the breeze had cooled off, and the air temp was not too hot, not too cold. When I got to my apartment, I'm not sure why, but I was incredibly restless and just needed to get outside and DO something. And the best way I know how to do this is to run. So on went the running shoes and out the door I went. I left behind the iPod and the watch and headed out for my normal 4-mile loop in the park, which I decided to do backwards. With a crampy stomach full of partially-digested meat and beer, I plodded along. Good thing I wasn't trying to set any land speed records, but soon the stomach felt better and I kept myself at a pace that I couldn't feel - I didn't feel like this was a workout, per se, just a way to enjoy being outside. I was able to look around me: at the families enjoying the waning hours of holiday sunlight, at the groups of people walking and running, at the NYC skyline, at the fact that the park looks incredibly different when I run my tried-and-true loop backwards, at the street musicians around which crowds were gathered... my restless need to get out the door turned into a "this is why I run" run. I guess maybe it's been a while since I've had one of these - I didn't have to worry about speed or distance or someone else with me or anything - just me and my breathing and the road. It was just what I needed.
Tuesday, May 22, 2007
This week
M, 5/21, 9:00 Remembering-how-to-run-again 4 miles in 33:29 (8:26mpm). If not for Ron I would have probably not gotten myself up to run... but felt great once I got going. Beautiful day, legs felt fresh (no wonder, after being lazy for a few days!), and a good way to delay the return to work post-vacay!
16:30 Training session - legs. My trainer attempted homicide of my legs. Oooooh boy, will I be sore tomorrow!
T, 5/21, 9:00 Reservoir loop - 5.5 miles in 47:20 (8:34mpm) My legs aren't sore yet, but they're definitely tired. Lots of stretching afterwards (and a banana with breakfast!) to hopefully get rid of the worst of what's sure to set in later...
W, 5/22, 1800 4 miles in 34:34 (8:42mpm) My legs felt slightly tired - had to stop and stretch the ol' calves after 1 mile. I had lots of energy and my breathing felt fine so I'm kind of bummed I couldn't go longer, but probably better to cut it short today and have a great run tomorrow. The foam roller was definitely put to use post-run!
Th, 5/23, am Tempo run with Ron. 6.4 miles in 52:49 (8:17mpm). ~11 min to warmup, 4 miles in ~31:30, ~10:30 min to cool down. Really felt good - pace was hard, but comfy. Mile paces were pretty even, even though I think I didn't take them at exactly the right places. Really felt like it was a good tempo-run pace - could have held it for longer, but was glad to be done :)
1700 Training session - arms Now attempted homicide of my arms... I wonder if my trainer is trying to tell me something, hahaha.
F, 5/23, rest day Much needed - legs definitely tired today, so I'll give them some TLC!
S, 5/24, 09:00 8.3 miles in 1:11.03 (8:32mpm). Pretty hot (80*) and humid - the first run of the year that I felt the heat element. But BF and I had a pretty good pace, despite that.
S, 5/25, TBD 4 miles
Anticipated total: 30-33 miles
16:30 Training session - legs. My trainer attempted homicide of my legs. Oooooh boy, will I be sore tomorrow!
T, 5/21, 9:00 Reservoir loop - 5.5 miles in 47:20 (8:34mpm) My legs aren't sore yet, but they're definitely tired. Lots of stretching afterwards (and a banana with breakfast!) to hopefully get rid of the worst of what's sure to set in later...
W, 5/22, 1800 4 miles in 34:34 (8:42mpm) My legs felt slightly tired - had to stop and stretch the ol' calves after 1 mile. I had lots of energy and my breathing felt fine so I'm kind of bummed I couldn't go longer, but probably better to cut it short today and have a great run tomorrow. The foam roller was definitely put to use post-run!
Th, 5/23, am Tempo run with Ron. 6.4 miles in 52:49 (8:17mpm). ~11 min to warmup, 4 miles in ~31:30, ~10:30 min to cool down. Really felt good - pace was hard, but comfy. Mile paces were pretty even, even though I think I didn't take them at exactly the right places. Really felt like it was a good tempo-run pace - could have held it for longer, but was glad to be done :)
1700 Training session - arms Now attempted homicide of my arms... I wonder if my trainer is trying to tell me something, hahaha.
F, 5/23, rest day Much needed - legs definitely tired today, so I'll give them some TLC!
S, 5/24, 09:00 8.3 miles in 1:11.03 (8:32mpm). Pretty hot (80*) and humid - the first run of the year that I felt the heat element. But BF and I had a pretty good pace, despite that.
S, 5/25, TBD 4 miles
Anticipated total: 30-33 miles
Monday, May 21, 2007
MIA
I spent Wednesday-Saturday in Orlando and Cocoa Beach with my siblings and my sister's fiance and his siblings. It was a great few days on the beach relaxing with nothing to do!
I only ran once :( Every time I leave for vacation, I plan in my head how many times I will run, subtract one, and that's what I pack for. I figured I'd find time to run Wednesday after I arrived (since I flew early there was really no way I was waking up at 4am to run), Friday and Saturday ams. Well, Friday am happened! It was fun to run on the beach, my feet got soaked and my calves burned, but I'd guess I ran about 3.5 miles in 30 mins.
I guess I just have to tell myself that missing a few days of running isn't going to kill me! But, when my hardcore training starts, I do think I have to make sure that I don't miss as many workouts. I guess it's easier to sneak away from the group when you can say you're training for a marathon... haha... but the point of this vacation was to spend as much time meeting my soon to be new family, spending time with my siblings, and bonding. Right now, I sort of regret not running one more day, but in the grand scheme of things, I will look back on this trip when I'm 50 with fond memories of the time I spent with people, and not remember that I didn't run. I guess, if I want to make sure to get another run in, it means setting the alarm to wake up before everyone else ;)
I only ran once :( Every time I leave for vacation, I plan in my head how many times I will run, subtract one, and that's what I pack for. I figured I'd find time to run Wednesday after I arrived (since I flew early there was really no way I was waking up at 4am to run), Friday and Saturday ams. Well, Friday am happened! It was fun to run on the beach, my feet got soaked and my calves burned, but I'd guess I ran about 3.5 miles in 30 mins.
I guess I just have to tell myself that missing a few days of running isn't going to kill me! But, when my hardcore training starts, I do think I have to make sure that I don't miss as many workouts. I guess it's easier to sneak away from the group when you can say you're training for a marathon... haha... but the point of this vacation was to spend as much time meeting my soon to be new family, spending time with my siblings, and bonding. Right now, I sort of regret not running one more day, but in the grand scheme of things, I will look back on this trip when I'm 50 with fond memories of the time I spent with people, and not remember that I didn't run. I guess, if I want to make sure to get another run in, it means setting the alarm to wake up before everyone else ;)
Monday, May 14, 2007
The 10-pound hamburger
Yesterday was a day of not-so-nutritional food. The healthiest thing I ate all day was the Fage yogurt/Grape Nuts/strawberries/honey concoction I had for breakfast. After that, it was a day of ballpark food at the Mets game (all worth it: Budweiser, a hot dog, nachos, and Carvel ice cream in a little plastic hat!), bloody Marys enjoyed on the balcony to soak in the last of the sun, and a delicious burger cooked medium-rare with blue cheese and caramelized onions.
I do believe the baseball goodies deposited themselves in my left leg, and the burger in my right leg, because on this morning's run, each leg felt about 10 pounds heavier than normal. They weren't sore, just heavy. I got plenty of sleep, so I think the low-fuel potential of yesterday's food was to blame (and perhaps a touch of dehydration). It's amazing how much my body can sometimes react to what I put in it! I had to turn a 5.5-mile run into a slooooow 4-miler. I mean, don't get me wrong, the food was worth it, but it made me appreciate how cognizant I truly have to be about the day before a run to truly feel my best during a run! A slow 4-miler isn't the end of the world (or a training program), but if this was a scheduled speed workout or longer run, I would have been in T-rouble!
I do believe the baseball goodies deposited themselves in my left leg, and the burger in my right leg, because on this morning's run, each leg felt about 10 pounds heavier than normal. They weren't sore, just heavy. I got plenty of sleep, so I think the low-fuel potential of yesterday's food was to blame (and perhaps a touch of dehydration). It's amazing how much my body can sometimes react to what I put in it! I had to turn a 5.5-mile run into a slooooow 4-miler. I mean, don't get me wrong, the food was worth it, but it made me appreciate how cognizant I truly have to be about the day before a run to truly feel my best during a run! A slow 4-miler isn't the end of the world (or a training program), but if this was a scheduled speed workout or longer run, I would have been in T-rouble!
Friday, May 11, 2007
Establishing a Routine
I suppose if I'm going to keep up with this blog during training, it's best for me to start posting every day NOW, then it will seem like old habit in a few weeks when training starts! So, even though this isn't technically training yet, I'll post this week's workouts!
M 5/7, 9:45 Reservoir Run - 5.5 miles in 47:15.
Nice way to start the week! Ran at a comfy pace, with BF.
5:30 Training session at gym - legs today
Felt a slight pang in my right knee at the end, while doing squats. Stopped immediately, stretched, felt fine after the session.
T 5/8, 18:30 Tempo Run - 6.4 miles total in 52:26 (included 4 miles in 32:00)
Don't have exact mile splits to know how evenly I hit the splits. Felt pretty good - hard but comfy. No knee pain!
W 5/9, 9:30 Reservoir Run - 5.5 miles in 48:01
Wanted a nice, easy recovery run after last night's tempo run. Was proud of myself for not letting BF push the pace too much, as he was feeling fast.
Th 5/10, 16:55 Training session at gym - plyometrics and obstacle course.
Also ran to/from the gym, for another 1.5 miles onto the week. Session was interesting, lots of different exercises to keep me distracted!
F 5/11 Rest day. (unless you count our softball game that may or may not get rained out later) Already at 19 miles, so don't want to push myself too high, considering last week's mileage was 25.
S 5/12, 09:30 10 miles in Central Park in 1:27:43
Perfect day for running - sunny and 67*
S 5/13 Will be a rest day.
Total mileage: 28.9
M 5/7, 9:45 Reservoir Run - 5.5 miles in 47:15.
Nice way to start the week! Ran at a comfy pace, with BF.
5:30 Training session at gym - legs today
Felt a slight pang in my right knee at the end, while doing squats. Stopped immediately, stretched, felt fine after the session.
T 5/8, 18:30 Tempo Run - 6.4 miles total in 52:26 (included 4 miles in 32:00)
Don't have exact mile splits to know how evenly I hit the splits. Felt pretty good - hard but comfy. No knee pain!
W 5/9, 9:30 Reservoir Run - 5.5 miles in 48:01
Wanted a nice, easy recovery run after last night's tempo run. Was proud of myself for not letting BF push the pace too much, as he was feeling fast.
Th 5/10, 16:55 Training session at gym - plyometrics and obstacle course.
Also ran to/from the gym, for another 1.5 miles onto the week. Session was interesting, lots of different exercises to keep me distracted!
F 5/11 Rest day. (unless you count our softball game that may or may not get rained out later) Already at 19 miles, so don't want to push myself too high, considering last week's mileage was 25.
S 5/12, 09:30 10 miles in Central Park in 1:27:43
Perfect day for running - sunny and 67*
S 5/13 Will be a rest day.
Total mileage: 28.9
Thursday, May 10, 2007
Here I go!
I am blatently stealing a friend's idea (thanks Cat!) to keep a blog while I train for my 3rd marathon.
This year, instead of running the NYC marathon, I will be heading back to my MN roots, and running the Twin Cities Medtronic Marathon on October 7.
My training officially kicks off June 4. Between now and then I'm just concentrating on maintaining my 25-ish mile per week base. I can say I feel more confident in my running now than I did before my previous two marathons!
My previous times were 4:24 for my first in 2005, and 3:58 last year. I do have that elusive BQ on my mind, so I want to train with that as my most ambitious goal (I need to hit 3:40). I'm planning on following Hal Higdon's Advanced-I training plan. I'm not worried about the total mileage, since my base is strong right now, but will admit the intensity is a little daunting. I chose this plan over the Intermediate plans because of the incorporation of speed workouts. My back-up plan, if my body tells me this one is too excruciating, will be to adapt the Intermediate plan a bit to include some speedwork.
So my plan is to log my workouts, both in advance and report on how they went. It will be completely run-centric (well, perhaps a bit of nutrition, strength training, and the woes of juggling school, running, and a social life thrown in there ;) ) in hopes of getting myself in the mindset to train the best I can!
This year, instead of running the NYC marathon, I will be heading back to my MN roots, and running the Twin Cities Medtronic Marathon on October 7.
My training officially kicks off June 4. Between now and then I'm just concentrating on maintaining my 25-ish mile per week base. I can say I feel more confident in my running now than I did before my previous two marathons!
My previous times were 4:24 for my first in 2005, and 3:58 last year. I do have that elusive BQ on my mind, so I want to train with that as my most ambitious goal (I need to hit 3:40). I'm planning on following Hal Higdon's Advanced-I training plan. I'm not worried about the total mileage, since my base is strong right now, but will admit the intensity is a little daunting. I chose this plan over the Intermediate plans because of the incorporation of speed workouts. My back-up plan, if my body tells me this one is too excruciating, will be to adapt the Intermediate plan a bit to include some speedwork.
So my plan is to log my workouts, both in advance and report on how they went. It will be completely run-centric (well, perhaps a bit of nutrition, strength training, and the woes of juggling school, running, and a social life thrown in there ;) ) in hopes of getting myself in the mindset to train the best I can!
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