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)
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