Managed to get to the treadmill at Y for tempo run today. Cold rain with strong wind outside.
6 total. 3 fast @ 7:12 then 7:01 then 6:40. Very happy with that.
Later this week I have to do a long run and keep the focus on May 2nd - Broad Street 10 miler. I heard that the registration has closed with the 30,000 runner cap already met!
Showing posts with label treadmill. Show all posts
Showing posts with label treadmill. Show all posts
Tuesday, March 30, 2010
Thursday, March 25, 2010
Haddon Adrenaline 5k
yeah - first blog post of the new year . . . been busy (doing whatever?)
Ran two 5k's recently. February's plan of getting really speedy workouts was mostly a bust due to the extreme snow situations; however, my racing was still decent. First ran the Logan House 5k. A few hills but nothing too bad. Ran something like 21:10 and was okay with that.
This past Saturday ran the Haddonfield 5k and did better than expected. Hoped to break 21:00 and ended up with 20:34. Very happy. Will probably be my fastest 5k of the year since I had planned to focus on speed & short runs for the first months. Now I have to look toward Broad Street 10 miler and so must get back into long runs. The longest I've gone in the last 10 weeks is like a 7 or an 8 miler. So I've got about 5 weeks to build back some endurance. I might do some other races during these weeks - done as my speed work while i focus on long runs.
Looking forward to getting back onto trails too - most of the past few months have been treadmill at Y.
Ran two 5k's recently. February's plan of getting really speedy workouts was mostly a bust due to the extreme snow situations; however, my racing was still decent. First ran the Logan House 5k. A few hills but nothing too bad. Ran something like 21:10 and was okay with that.
This past Saturday ran the Haddonfield 5k and did better than expected. Hoped to break 21:00 and ended up with 20:34. Very happy. Will probably be my fastest 5k of the year since I had planned to focus on speed & short runs for the first months. Now I have to look toward Broad Street 10 miler and so must get back into long runs. The longest I've gone in the last 10 weeks is like a 7 or an 8 miler. So I've got about 5 weeks to build back some endurance. I might do some other races during these weeks - done as my speed work while i focus on long runs.
Looking forward to getting back onto trails too - most of the past few months have been treadmill at Y.
Tuesday, September 15, 2009
Upcoming Race Schedule
Did a 4 mile treadmill run today (easy pace_8:30) with good stretch and then hit the weights for a bit of upper body. I had actually planned 5 or 6 but my calves felt tight and I had absolutely no energy. Even after warming up, when the running then gets easier, I never really felt like I was in the groove. So i cut it a little short and figured this is supposed to be an easy week anyway. A bit of taper for the PDR half on Sunday.
I saw a few runners at the Y today that I know. Chris, Scott, Carole *and their crew*. It's nice to say a quick hi to fellow runners. Chris is running Philly this weekend...not sure of others. Carole, you are looking great - very fit & fast. What's your secret to staying so lean?? awesome! Also today found out that Ray (in run club ) is running Philly. He & I have done a few runs together this year. Ray's much faster than me at long distance races. I can match him in 5k's. I'd be tempted to run along with him on Sunday, but the end result might be too fast and then leave me busted/bonked/walking. It's tempting....hrmmmm....
Today I signed up for the DDC-15k on Oct.11th and the Conestoga 10 Mile Trail race on Sept.27th. I've mentioned the Conestoga in blog before (maybe? where is that post??). DDC could be an obvious PR attempt if the weather is cool. Conestoga, I've heard about this one for years. Although it's short for a true classic trail race, it's considered very difficult for the distance. Very steep climbs & descents, some just too dangerous for running...more like hand over hand climbing. I've hiked most of the course, never run it, and it really is a tough section of trail. My 10 mile PR is 1:07:30 but this race will be more about finishing without getting hurt. Estimated run time is double the PR time! Even the course record seems incredibly slow, something like 1:35?? but it's because there's some parts that you just can't run, too dangerous!
I saw a few runners at the Y today that I know. Chris, Scott, Carole *and their crew*. It's nice to say a quick hi to fellow runners. Chris is running Philly this weekend...not sure of others. Carole, you are looking great - very fit & fast. What's your secret to staying so lean?? awesome! Also today found out that Ray (in run club ) is running Philly. He & I have done a few runs together this year. Ray's much faster than me at long distance races. I can match him in 5k's. I'd be tempted to run along with him on Sunday, but the end result might be too fast and then leave me busted/bonked/walking. It's tempting....hrmmmm....
Today I signed up for the DDC-15k on Oct.11th and the Conestoga 10 Mile Trail race on Sept.27th. I've mentioned the Conestoga in blog before (maybe? where is that post??). DDC could be an obvious PR attempt if the weather is cool. Conestoga, I've heard about this one for years. Although it's short for a true classic trail race, it's considered very difficult for the distance. Very steep climbs & descents, some just too dangerous for running...more like hand over hand climbing. I've hiked most of the course, never run it, and it really is a tough section of trail. My 10 mile PR is 1:07:30 but this race will be more about finishing without getting hurt. Estimated run time is double the PR time! Even the course record seems incredibly slow, something like 1:35?? but it's because there's some parts that you just can't run, too dangerous!
Monday, August 3, 2009
7 mile progression
I wasn't sure what type of run to do today until I had started into it and was completely warmed up. The schedule said 5 easy or mod on treadmill. But workouts have been going good so I ramped it up some more.
After 2 miles at 8:30 I increased speed to 8:10 pace. Mile 4 was 8 flat. Then next @ 7:45 and mile 6 was 7:30. The last was 7:00 even. I don't usually end fast without a cool down mile or two, but just walked it out for about 5 mins and then did my stretching. Ended up being total of 7, and faster than scheduled. I'm calling this a progression rather than one of my cookers because the last mile didn't really feel all that tough. I didn't want to push any further and just ended it with something held back in reserve for tomorrow/whenever. Feel really good about this workout. That's 4 days in a row - good for me. And miles are up: 10 easy, 5 moderate, 6 mod. on trails, 7 progession. Forgot to bandaid up the nips, some lite chaffing... ouch, I don't want that to become an issue again. Later, I felt some aches in knees. Price to pay for trying to get my speed back.
After 2 miles at 8:30 I increased speed to 8:10 pace. Mile 4 was 8 flat. Then next @ 7:45 and mile 6 was 7:30. The last was 7:00 even. I don't usually end fast without a cool down mile or two, but just walked it out for about 5 mins and then did my stretching. Ended up being total of 7, and faster than scheduled. I'm calling this a progression rather than one of my cookers because the last mile didn't really feel all that tough. I didn't want to push any further and just ended it with something held back in reserve for tomorrow/whenever. Feel really good about this workout. That's 4 days in a row - good for me. And miles are up: 10 easy, 5 moderate, 6 mod. on trails, 7 progession. Forgot to bandaid up the nips, some lite chaffing... ouch, I don't want that to become an issue again. Later, I felt some aches in knees. Price to pay for trying to get my speed back.
Tuesday, July 28, 2009
Tempo Tuesday
Did my planned tempo run today. Even tacked on something extra, was feeling pretty good.
Running short on time, here's the quick version:
One mile warm-up. 3 x 7:00 which the first mile I had some trouble getting into the groove. Then began to feel relaxed and just cruised along. Started the cool-down 5th mile, but after a few minutes decided to do a quick 800m interval to take advantage of feeling some speed. Was about 4 mins of recovery and then half mile in 3:10 or 3:15... I actually lost track of time but I know it was 3:15 at the slowest. May have been closer to 3:05_ish. Then cool-down mile. Total 6 in 46:40.
Hit some weights today. Had big salad for lunch!
Running short on time, here's the quick version:
One mile warm-up. 3 x 7:00 which the first mile I had some trouble getting into the groove. Then began to feel relaxed and just cruised along. Started the cool-down 5th mile, but after a few minutes decided to do a quick 800m interval to take advantage of feeling some speed. Was about 4 mins of recovery and then half mile in 3:10 or 3:15... I actually lost track of time but I know it was 3:15 at the slowest. May have been closer to 3:05_ish. Then cool-down mile. Total 6 in 46:40.
Hit some weights today. Had big salad for lunch!
Wednesday, July 22, 2009
When I Come Around. . . later & later
Here's something I've noticed recently, don't think I've mentioned it yet: It's been taking me longer & longer to warm up. Over the last few years I've incorporated "my plan" to begin each workout with some easy running. Usually one mile; sometimes two. Prior to that I would always just launch right into whatever pace I felt like.
Well lately I've been feeling tired & sluggish at the beginning of a lot of runs. But then I feel more comfy after one or two miles. . . then really feel ready to crank it up after the third or forth mile is complete. I hope this doesn't get stretched any further because then I'll be doing like a 5 or 6 miles warm up! WTF?!?!
I'm not sure if this could be a bit of over-training in the immediate cause, or maybe just plain getting older in a broader view. Maybe combo. What other reasons come to mind? Maybe all the months of marathon LSd (with hardly any speedwork) has somehow reset my internal engine to need the long warm up/?
Today's plan was 5 easy to moderate on the treadmill at the Y. The first 3 were at 8:30 pace, tread set to 0.5 incline. Was feeling blah & achey just until I came around to the end of 3rd mile, then started feeling much better. Increased speed so that mile 4= 7:50 and then #5= 7:25. At this point I was feeling so good I wanted to rip into a really fast final mile, and planned to tack on something for a cooldown. Mile 6= 6:50 with the final 1/4 being an ever increasing pace. Very easy last mile, total today 7. That's 26 so far this week. Shooting for 2x5 to finish week with 36.
Next week will have to be a drop-back week in mileage. My knees & feet are feeling some general discomfort. But I'm having a great mileage month!
Well lately I've been feeling tired & sluggish at the beginning of a lot of runs. But then I feel more comfy after one or two miles. . . then really feel ready to crank it up after the third or forth mile is complete. I hope this doesn't get stretched any further because then I'll be doing like a 5 or 6 miles warm up! WTF?!?!
I'm not sure if this could be a bit of over-training in the immediate cause, or maybe just plain getting older in a broader view. Maybe combo. What other reasons come to mind? Maybe all the months of marathon LSd (with hardly any speedwork) has somehow reset my internal engine to need the long warm up/?
Today's plan was 5 easy to moderate on the treadmill at the Y. The first 3 were at 8:30 pace, tread set to 0.5 incline. Was feeling blah & achey just until I came around to the end of 3rd mile, then started feeling much better. Increased speed so that mile 4= 7:50 and then #5= 7:25. At this point I was feeling so good I wanted to rip into a really fast final mile, and planned to tack on something for a cooldown. Mile 6= 6:50 with the final 1/4 being an ever increasing pace. Very easy last mile, total today 7. That's 26 so far this week. Shooting for 2x5 to finish week with 36.
Next week will have to be a drop-back week in mileage. My knees & feet are feeling some general discomfort. But I'm having a great mileage month!
Friday, July 3, 2009
Easy Day Before Long Run
Today's workout called for just an easy 4 miles in advance of tomorrow's 10 miler, which will be my first long run post-marathon. I went to the Y seeing as the 10 will be on the roads.
My knees have been a bit achey all week. The bike ride Wednesday didn't do anything to help the situation. I was feeling a few twinges of pain during the early part of today's run. Then after totally warmed up the knees were fine. I was watching the TV's and went right past the 4mm. Pace varied between 8:20 & 8:45. I decided to keep going and make it a 5 miler. I really like to write down my mileage in whole numbers!
Finished with a good stretch session and an upper body circuit on the machines-light effort on the lifting. Later, after dinner, iced my knees because they don't feel great. This is the same type of mild, non-specific pain I've experienced in the past. Always connected with too much hard workouts especially speed work. The pain is along the top edge of the kneecap. Kind of concerned about tomorrow's long run . . . but might do it as a real easy effort.
My knees have been a bit achey all week. The bike ride Wednesday didn't do anything to help the situation. I was feeling a few twinges of pain during the early part of today's run. Then after totally warmed up the knees were fine. I was watching the TV's and went right past the 4mm. Pace varied between 8:20 & 8:45. I decided to keep going and make it a 5 miler. I really like to write down my mileage in whole numbers!
Finished with a good stretch session and an upper body circuit on the machines-light effort on the lifting. Later, after dinner, iced my knees because they don't feel great. This is the same type of mild, non-specific pain I've experienced in the past. Always connected with too much hard workouts especially speed work. The pain is along the top edge of the kneecap. Kind of concerned about tomorrow's long run . . . but might do it as a real easy effort.
Friday, June 26, 2009
More Than This
Wednesday's workout: Tempo Run. Thought about neighborhood loop but decided to head for the treadmill at Y because my feet have been achey since Monday's run (why?).
I wanted to do 3x sub-7 minute pace this week. Incline set to .5 uphill grade. This definitely felt easier than last week. That's a good sign! 6:55 - 6:58 - 6:48 were the splits. During the cool down I did 4x 30 secs. at approx 6:30 pace. Full recovery between each of these (2 or 3 minutes). The last accelleration was close to a full minute but then I reminded myself that this workout isn't a race. Good stretch, light upper body weight circuit, went home to eat lunch but suddenly realized I was running late for appointment. Burger King lunch. Ugh. BTW, i've gone way off my diet this week and haven't stepped onto the scale outta fear of what it will say.
Last night we went to a minor league baseball game. I always bring my glove, but hve never in my life caught a foul ball. So in the 8th inning, after paying pretty close attention all game, I was momentary distracted while a batter was at the plate. Sure enough a screaming liner came right into our section! It hit the aluminum bench so hard that their was a major dent (2 rows behind & 4 seats over). The family next to us almost had a hospital visit, but they didn't get the ball either because it bounced around and the next family further over ended up with it. I had my glove on, so if I had only been paying attn there's a good chance I would've made a nice play on the ball. What had distracted me? A clown was working the stadium making balloon animals for the kiddies. I gotta get my head check. Maybe it's adult onset ADD??
Thurs: supposed to run 4 easy but I ran out of time. Hopefully find room to squeeze that into Friday somewhere...
So anyway... I feel some 'minor tightness' on outer knee area (right leg) which is probably an IT band issue. I need a few easy days before Saturday's 5k race + plenty of stretching to make sure this doesn't develop into anything more than this.
I wanted to do 3x sub-7 minute pace this week. Incline set to .5 uphill grade. This definitely felt easier than last week. That's a good sign! 6:55 - 6:58 - 6:48 were the splits. During the cool down I did 4x 30 secs. at approx 6:30 pace. Full recovery between each of these (2 or 3 minutes). The last accelleration was close to a full minute but then I reminded myself that this workout isn't a race. Good stretch, light upper body weight circuit, went home to eat lunch but suddenly realized I was running late for appointment. Burger King lunch. Ugh. BTW, i've gone way off my diet this week and haven't stepped onto the scale outta fear of what it will say.
Last night we went to a minor league baseball game. I always bring my glove, but hve never in my life caught a foul ball. So in the 8th inning, after paying pretty close attention all game, I was momentary distracted while a batter was at the plate. Sure enough a screaming liner came right into our section! It hit the aluminum bench so hard that their was a major dent (2 rows behind & 4 seats over). The family next to us almost had a hospital visit, but they didn't get the ball either because it bounced around and the next family further over ended up with it. I had my glove on, so if I had only been paying attn there's a good chance I would've made a nice play on the ball. What had distracted me? A clown was working the stadium making balloon animals for the kiddies. I gotta get my head check. Maybe it's adult onset ADD??
Thurs: supposed to run 4 easy but I ran out of time. Hopefully find room to squeeze that into Friday somewhere...
So anyway... I feel some 'minor tightness' on outer knee area (right leg) which is probably an IT band issue. I need a few easy days before Saturday's 5k race + plenty of stretching to make sure this doesn't develop into anything more than this.
Thursday, June 18, 2009
Up Tempo 3 @ 7
Today's planned workout: 6 miles; middle 3 Tempo run @ 7 minute pace... assuming that I could hold that effort. Last week had planned the same run, but fell short on speed. Decided to modify (reduce) the total distance due to my feet being achey and I'd rather rest, even a little bit, before racing on Saturday. Total was 5 miles.
This is a treadmill tempo run. Warm up 1 mile ez. Mile 2 felt controlled & comfortable at 6:58. Began to feel it during second mile but at 7:03 I was still very happy. At beginning of last mile I was trying to talk myself into hanging on to be able to finish it. But then fell into a zone and the time passed quickly. Began to dial up the speed at the end, but it was too late to really make any diff. 6:54 and I definitely had more energy left in the tank - hopefully that will still be there for me on Sat morn. Good stretch and lite weight circuit for upper body.
This workout makes me think my 5k will be between 21:15 - 21:30. Factoring in unknown intangibles (weather, hills, me) maybe a wider range like 21:00 - 21:45 because I'm really not sure what might happen!
Good news: I've lost another half pound. This is a huge relief just to see that the scale does move back down. Still scratching my head about gaining weight during marathon training phase. This makes one full pound in 3 weeks. Basically just trying to eat less. My problem is that I just plain eat too much. Less food = less calories.
This is a treadmill tempo run. Warm up 1 mile ez. Mile 2 felt controlled & comfortable at 6:58. Began to feel it during second mile but at 7:03 I was still very happy. At beginning of last mile I was trying to talk myself into hanging on to be able to finish it. But then fell into a zone and the time passed quickly. Began to dial up the speed at the end, but it was too late to really make any diff. 6:54 and I definitely had more energy left in the tank - hopefully that will still be there for me on Sat morn. Good stretch and lite weight circuit for upper body.
This workout makes me think my 5k will be between 21:15 - 21:30. Factoring in unknown intangibles (weather, hills, me) maybe a wider range like 21:00 - 21:45 because I'm really not sure what might happen!
Good news: I've lost another half pound. This is a huge relief just to see that the scale does move back down. Still scratching my head about gaining weight during marathon training phase. This makes one full pound in 3 weeks. Basically just trying to eat less. My problem is that I just plain eat too much. Less food = less calories.
Tuesday, June 16, 2009
Whew - legs dead tired.
I couldn't get to the Y until late afternoon yesterday - not the time of day that I typically run. Plan called for 4 easy miles on tread, with stretching & weights. Those easy miles were tough! My legs just felt dead tired. I think Sunday's trail run took more out of me than I'd thought.
Went slow, took the dreaded walk breaks (even on treadmill now?!?) and I got it done. Wiped out tired. Didn't do any weights. I fell asleep on the couch at about 9 p.m. Had a tough time getting up this morn too. Today is a scheduled rest day - thankfully. Back at it tomorrow.
Went slow, took the dreaded walk breaks (even on treadmill now?!?) and I got it done. Wiped out tired. Didn't do any weights. I fell asleep on the couch at about 9 p.m. Had a tough time getting up this morn too. Today is a scheduled rest day - thankfully. Back at it tomorrow.
Friday, May 29, 2009
next Wednesday - Standing Group Run
Did 2 miles easy yestday on tread. Legs really not that feeling so bad, but took it very easy just in case. Nice stretch (which felt good) and then i hit the upper body weight machines for the first time in 3 mos! Took it very easy since this might be a shock to the muscles.
Here's a link about NATIONAL RUNNING Day which is next Wed: http://www.nyrrmail.org/eventcal/events/index.php?com=detail&eID=127
Our club will be out running - but we have a standing group run on Wed. evenings (get it, standing group run?). {Duh, bad, i know.}
Tomorrow we have a community service day at the same park (DelCastle). Pike Creek will be giving out water and talking to 'whoever' about running and our club. I'm scheduled to be there in the a.m...stop by if you can!
Trying to begin diet. For real this time.
Fall marathons, which one to choose?
Here's a link about NATIONAL RUNNING Day which is next Wed: http://www.nyrrmail.org/eventcal/events/index.php?com=detail&eID=127
Our club will be out running - but we have a standing group run on Wed. evenings (get it, standing group run?). {Duh, bad, i know.}
Tomorrow we have a community service day at the same park (DelCastle). Pike Creek will be giving out water and talking to 'whoever' about running and our club. I'm scheduled to be there in the a.m...stop by if you can!
Trying to begin diet. For real this time.
Fall marathons, which one to choose?
Monday, May 18, 2009
If I wasn't a runner I'm sure I'd be fat!
Yesterday in soda alone I must've consumed 600 calories.
Had a good weekend, Friday was the "Author's Tea" at kid's school, Saturday hangin out at the little league field, and Sunday my son's First Communion. I basically pigged out all weekend long. But that's one of the perks of being a runner!
Well, if you add up my mileage recently you will be able to tell that my taper has esentually turned into a total absence of running. After that last 20 miler I've been so unfocused that I've had no urge for running. A friend told me that can happen after alot of miles (hey-it's all relative here) and not to be worried. I hope to get a few easy runs in this week and today was the first. And it was a good one.
3 miles on the wheel at the Y doesn't sound like the makings of a good one. But it was. Here's how it went down. After the first mile at 8:20 pace I felt a strong surge of energy coming on. I increased the speed to 8 min pace, but was determined not to go any faster. I succeeded in mentally relaxing by thinking about my running form/posture. I do this sometimes as a way to distract myself from something else. I also closed my eyes almost all the way and just tried to 'sleep-run' comfortably. I only had one eye very slightly open - it was nice. Tom Petty's Free Falling was on the radio overhead. My pace was right on beat at 8:00 and I noticed the light relected on the tread's screen was bouncing up & down to my footsteps & in time with the music. Really lulled me into relaxed zone. Felt great. Bout 10 mins of this and the energy surge was gone. Don't remember ever running to free falling before, but it really was an instant hit to relaxation. I have to remember this trick for the big race. Been reminding myself in a tape loop in my head "do not go out too fast". I'm convinced that i should do 8:30 pace and forget BQ so that I can enjoy the experience. Been thinking about this alot.
Had a good weekend, Friday was the "Author's Tea" at kid's school, Saturday hangin out at the little league field, and Sunday my son's First Communion. I basically pigged out all weekend long. But that's one of the perks of being a runner!
Well, if you add up my mileage recently you will be able to tell that my taper has esentually turned into a total absence of running. After that last 20 miler I've been so unfocused that I've had no urge for running. A friend told me that can happen after alot of miles (hey-it's all relative here) and not to be worried. I hope to get a few easy runs in this week and today was the first. And it was a good one.
3 miles on the wheel at the Y doesn't sound like the makings of a good one. But it was. Here's how it went down. After the first mile at 8:20 pace I felt a strong surge of energy coming on. I increased the speed to 8 min pace, but was determined not to go any faster. I succeeded in mentally relaxing by thinking about my running form/posture. I do this sometimes as a way to distract myself from something else. I also closed my eyes almost all the way and just tried to 'sleep-run' comfortably. I only had one eye very slightly open - it was nice. Tom Petty's Free Falling was on the radio overhead. My pace was right on beat at 8:00 and I noticed the light relected on the tread's screen was bouncing up & down to my footsteps & in time with the music. Really lulled me into relaxed zone. Felt great. Bout 10 mins of this and the energy surge was gone. Don't remember ever running to free falling before, but it really was an instant hit to relaxation. I have to remember this trick for the big race. Been reminding myself in a tape loop in my head "do not go out too fast". I'm convinced that i should do 8:30 pace and forget BQ so that I can enjoy the experience. Been thinking about this alot.
Thursday, April 2, 2009
Junk Miles
I really don't subscribe to the concept of just running miles for their own sake. I've always favored intensity over total mileage. But today's workout felt like "fluff". Just some miles to write down on the training log to say "I ran something today." Legs still achy from long run. Toes still sore, gonna lose that one toenail for sure.
This is really more of a running journal entry than a blog posting: 5 miles easy on the treadmill at 8:30 pace. Nothing much happening. Buddy Chris at the Y may run the Lewes 1/2 - I want to do that race too, but it really doesn't fit into the marathon game plan.
Must drop about 5 pounds before the race. Got to get serious about diet.
This is really more of a running journal entry than a blog posting: 5 miles easy on the treadmill at 8:30 pace. Nothing much happening. Buddy Chris at the Y may run the Lewes 1/2 - I want to do that race too, but it really doesn't fit into the marathon game plan.
Must drop about 5 pounds before the race. Got to get serious about diet.
Tuesday, March 31, 2009
2 Miles to shake out the legs
Tried to run a few today, but really feeling sluggish. Wrote it down in the training log as 2 on the treadmill, had hoped for 4. Did a good stretch afterwards, stayed away from the weights but had the urge to go over there - which hasn't hit me in a while.
Pigged out on way too much for lunch & dinner. Not good. Tomorrow I start that diet for real. I've got to lose weight before the marathon. 55 days to race day!
Pigged out on way too much for lunch & dinner. Not good. Tomorrow I start that diet for real. I've got to lose weight before the marathon. 55 days to race day!
Friday, March 27, 2009
Power Surge
Today's schedule called for easy 4 miles, decided to do it on the treadmill so that I'd be sure to get a good stretch afterward. And stop for a big salad on the way back home.
About 10 or 12 minutes into the run I was feeling a ton of energy coming on. Weird - no tiredness left from C.R. now. And the tempo run on Wednesday somehow re-energized me. tried to contain my enthusiasm, but decided I could afford to do one fast one. Mile 3 = 6:30 and I was really wanting to do more but managed to slow it down and then also just do one more (total of 4). Stretch & no wts.
Feeling very good. But the real test is this Sunday. Got to do a 16 miler, better if I go the full 18 (or more?).
About 10 or 12 minutes into the run I was feeling a ton of energy coming on. Weird - no tiredness left from C.R. now. And the tempo run on Wednesday somehow re-energized me. tried to contain my enthusiasm, but decided I could afford to do one fast one. Mile 3 = 6:30 and I was really wanting to do more but managed to slow it down and then also just do one more (total of 4). Stretch & no wts.
Feeling very good. But the real test is this Sunday. Got to do a 16 miler, better if I go the full 18 (or more?).
Wednesday, March 25, 2009
Tempo Wednesday
Mid week works good for me to do my tempo runs. This was my key workout last year when gearing up for PR's.
The last chance for the spring marathon is this weekend's long run. It will have to go really very well for me to sign up for the marathon. VCMarathon is 60 days from today. Not a lot of time. I'm figuring that the dream is to be postponed to the fall season. Therefore I'm thinking about a half marathon PR attempt on April 26th, and a 5k PR attempt in May before the heat & humidity hits.
Thus the weekly tempo run has got to be implemented. Today was total 5 miles, 1 warm-up & 1 cool-down. The 3 in the middle were at 7:00 and felt not so bad. Next week I'll either add a forth, or cut the pace to 6:50 - or both if I'm feeling it. The first 10 mins definitely felt tougher than the last 10, so maybe I should do a longer w-up...may try that next week. I felt light on my feet when I stepped off the wheel - only a bit high, but a notable floating sensation. So I've got that at least, which is nice.
Generally, I'm feeling much better. The beating i took from the half marathon is finally healed... very long recovery this time. Nip is still tender, but much better. Weird how it's just the one side, I wonder if I run leaning to one side?? Diet news: the past 2 days have been good. The first back to back days since last fall. So far today I'm good too, just have to get thru dinner somehow!
The last chance for the spring marathon is this weekend's long run. It will have to go really very well for me to sign up for the marathon. VCMarathon is 60 days from today. Not a lot of time. I'm figuring that the dream is to be postponed to the fall season. Therefore I'm thinking about a half marathon PR attempt on April 26th, and a 5k PR attempt in May before the heat & humidity hits.
Thus the weekly tempo run has got to be implemented. Today was total 5 miles, 1 warm-up & 1 cool-down. The 3 in the middle were at 7:00 and felt not so bad. Next week I'll either add a forth, or cut the pace to 6:50 - or both if I'm feeling it. The first 10 mins definitely felt tougher than the last 10, so maybe I should do a longer w-up...may try that next week. I felt light on my feet when I stepped off the wheel - only a bit high, but a notable floating sensation. So I've got that at least, which is nice.
Generally, I'm feeling much better. The beating i took from the half marathon is finally healed... very long recovery this time. Nip is still tender, but much better. Weird how it's just the one side, I wonder if I run leaning to one side?? Diet news: the past 2 days have been good. The first back to back days since last fall. So far today I'm good too, just have to get thru dinner somehow!
Thursday, March 19, 2009
Still Hurting All Over
Plan for today's workout was 4 or 5 miles with 1 or 2 at 5k race speed. Body issues all over still remaining from last weekend. But clearly feeling better than yesterday, it was good to just get moving yesterday.
Did the minimum run today because feeling pain in right plantar -which hasn't been there since about 6 weeks ago. Not the sharp fasciitis pain back near the heal, but actually in the arch of the foot, the meat of the plantar muscle. Not bad, but more like a small spasm of pain. Enough for me to take it a bit easy today.
I am giving myself an absolute deadline of 10 more days to decide about the marathon. Frankly, I've just about talked myself out of it. Postponement to the fall season is very easily rationalized given my string of minor set backs this winter.
4 miles today. 3 slow and one in the middle at 6:45 pace. Felt tired quickly at that pace. Saturday's 5k will most likely be 7:00 pace or just slightly faster. Maybe a 21:30 which is a minute slower than last year and est. 65% WAVA. Key is to not go out so damn fast. Control, with a little restraint too.
Did the minimum run today because feeling pain in right plantar -which hasn't been there since about 6 weeks ago. Not the sharp fasciitis pain back near the heal, but actually in the arch of the foot, the meat of the plantar muscle. Not bad, but more like a small spasm of pain. Enough for me to take it a bit easy today.
I am giving myself an absolute deadline of 10 more days to decide about the marathon. Frankly, I've just about talked myself out of it. Postponement to the fall season is very easily rationalized given my string of minor set backs this winter.
4 miles today. 3 slow and one in the middle at 6:45 pace. Felt tired quickly at that pace. Saturday's 5k will most likely be 7:00 pace or just slightly faster. Maybe a 21:30 which is a minute slower than last year and est. 65% WAVA. Key is to not go out so damn fast. Control, with a little restraint too.
Wednesday, March 18, 2009
Shortest work-out ever
Yes, I know, I'm way behind on postings and have not even explained all the gory details of Sunday's 13.1 race; however, I'm a busy busy beaver over here.
Tried to go for a short easy run today at the Y, but my legs & entire body are sore all over. Worst of the pain is from my right nipple which pretty much got worn down to the nub. All those times I've heard/ read about nipple protection and yet I've never had any issues. I mean this is like my 8th half marathon, yet the first time experiencing this problem.
Wrote today down in the training log as one mile. One really is the loneliest number! Got a good stretch. Had a big salad for lunch. Feeling pretty good about life in general.
Tried to go for a short easy run today at the Y, but my legs & entire body are sore all over. Worst of the pain is from my right nipple which pretty much got worn down to the nub. All those times I've heard/ read about nipple protection and yet I've never had any issues. I mean this is like my 8th half marathon, yet the first time experiencing this problem.
Wrote today down in the training log as one mile. One really is the loneliest number! Got a good stretch. Had a big salad for lunch. Feeling pretty good about life in general.
Wednesday, March 11, 2009
Nearly time to shit or get off the pot
Very busy boy here, got to keep this short & quick: Treadmill at Y today, 5 miles total. Tempo run, middle 3 run at 7:02 - 7:09 - 7:15 and then a good stretch but no weights or other exercises afterward. Effort felt easier than a few weeks ago - pretty much the same time.
The half marathon this weekend is quite the talk of the town. Mostly everyone from club is running, and apparently plenty of other folks too. Several guys at the Y were talking about it today. Good luck to all - I know this won't be one of my faster races, but I'm really looking forward to it since my leg is done hurting. may never know what that was all about. Marathon is now 75 days away - nearly time for me to shit or get off the pot.
Pasta party the nite before: http://www.rebelrunners.com/06cr.php
Course elevation: this isn't great/accurate. the finish is actually about 20-25 feet higher than the start. But this gives a sense of the climbing between miles 6.5 thru 8.5 - steady uphill: http://www.races2run.com/CRcourse-elevation/CR2009.htm
There's already over 1,000 runners signed up and the forecaste is good weather (40-45 degrees at start, cloudy w/no rain). I see runners from far away across America coming to Wilmington for this one: https://www.lin-mark.us/page.asp?prmName=viewentrants&prmEventID=89
The half marathon this weekend is quite the talk of the town. Mostly everyone from club is running, and apparently plenty of other folks too. Several guys at the Y were talking about it today. Good luck to all - I know this won't be one of my faster races, but I'm really looking forward to it since my leg is done hurting. may never know what that was all about. Marathon is now 75 days away - nearly time for me to shit or get off the pot.
Pasta party the nite before: http://www.rebelrunners.com/06cr.php
Course elevation: this isn't great/accurate. the finish is actually about 20-25 feet higher than the start. But this gives a sense of the climbing between miles 6.5 thru 8.5 - steady uphill: http://www.races2run.com/CRcourse-elevation/CR2009.htm
There's already over 1,000 runners signed up and the forecaste is good weather (40-45 degrees at start, cloudy w/no rain). I see runners from far away across America coming to Wilmington for this one: https://www.lin-mark.us/page.asp?prmName=viewentrants&prmEventID=89
Tuesday, February 10, 2009
Tempo run # 1
Since my last several runs were outdoors I returned to the treadmill today for the first of 3 weekly tempo runs that I plan to use as a build up to my first race of the year. Any race I do prior to March 1st will be just for a fun workout (i.e. Mudder).
I'm leaning toward the Baltimore B & A rails-2-trails half marathon ... but the $65 entry fee seems way outta line! There's not many local choices around this time of year. I could try a time trial if I can recruit someone fast to run it with me. I could wait for C.R. half on March 15th - but the hills will slow me down and they're not representative of the VCM course.
I'm not going to pre-reg for anything this spring. As a result I hope to drop most of the races and focus on the ones that lead directly toward the goal.
Today's run was a total of 5 = 1 warm & 1 cool and 3 fast in middle. I was hoping for 7 to 7:10 pace for the 3 but realized right away that it wasn't my day. Several factors, but bottom line is that I can prep for the next tempo run better. 7:05 then 7:12 then 7:15. Not bad really, but it was quite an effort. Next week maybe shoot for 4 x 7:10 pace.
I'm leaning toward the Baltimore B & A rails-2-trails half marathon ... but the $65 entry fee seems way outta line! There's not many local choices around this time of year. I could try a time trial if I can recruit someone fast to run it with me. I could wait for C.R. half on March 15th - but the hills will slow me down and they're not representative of the VCM course.
I'm not going to pre-reg for anything this spring. As a result I hope to drop most of the races and focus on the ones that lead directly toward the goal.
Today's run was a total of 5 = 1 warm & 1 cool and 3 fast in middle. I was hoping for 7 to 7:10 pace for the 3 but realized right away that it wasn't my day. Several factors, but bottom line is that I can prep for the next tempo run better. 7:05 then 7:12 then 7:15. Not bad really, but it was quite an effort. Next week maybe shoot for 4 x 7:10 pace.
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