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)
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