One week to Columbus!
This week I was intending on getting in 40-44 miles. Ended up taking an unplanned rest day yesterday. By the time I got home from towpath I was feeling pretty under the weather and opted for an epsom salt bath and rest instead of an afternoon run. Being a female sucks sometimes, we will leave it at that.
October 5th through the 11th- 37 miles
Monday- 6.08 miles easy 8:19 pace
Tuesday- 5.43 miles easy 8:15 pace
Wednesday- 8.16 miles 7:39 pace
Thursday- 7.28 miles with tempo, pm 60 minutes yoga
Friday- Rest and massage
Saturday- 10 miles, hilly roads and trails 8:32 pace
Sunday- "Rest" walked about 3 miles and worked towpath aid station
Key Workouts:
Tuesday- track was a bust, went to three tracks and all had soccer games or football practice so just bagged the track workout
Wednesday- Ran 8 miles and threw in 4*100 strides just to keep the legs "perky"
Thursday- 5 miles tempo aiming for 7 minute pace the first 4 and 6:50 the last. We felt good and the wind was at our backs when we started so everything was a hair fast.
6:48.40
6:51.46
6:55.12
6:56.18
6:45.48
Saturday- Joined up with friends to celebrate LT's wedding and ran some hills and trails in Brecksville, was going to save the 10 miler for Sunday but decided to just get it done Saturday while it was nice out and I had the time. Glad I did since Sunday was a bust on the running front.
Showing posts with label coach. Show all posts
Showing posts with label coach. Show all posts
Week 21 with the Coach
So the pacing jobs definitely put a bit of a stop on what coach would have preferred for training, but initially I thought I was not racing a marathon this fall when I offered to pace so we just had to go with the flow. This week was a bit tough mentally a physically. Even though I haven't done anything really fast in a few weeks it isn't like I was "recovered" because I did just run a marathon. We backed off the mileage a bit this week but included three quality days to try and get my marathon speed ready.
I've been wearing the heart rate monitor that came with the garmin just to see where my heart rate is, I don't have any idea what it means other than if it is higher or lower than another workout. So the numbers are there just as an FYI to me.
September 28th through October 4th-55 miles
Monday- 6.7 easy 8:41 pace
Tuesday- 8 with track workout
Wednesday- 7.46 easy 8:25 pace
Thursday- 9.35 with tempo (Yoga PM)
Friday- Rest and Rossiter Massage
Saturday-6.52 miles 8:23 pace
Sunday-17.25 miles 7:16 pace
Key Workouts:
Track-
Tuesday night was rough. It was rainy and cold and my legs just didn't have much oomph.
We did a ladder workout 1600, 1200, 800, 400, 800, 1200, as always I tried to aim for 6 minute pace or under but just didn't have it. I felt nauseous for most of the workout and if my coach wasn't standing in the rain taking splits I think I would have broke down crying and gone home early/fed up.
6:02.78 (303)
4:32.29 (2:33)
3:02.58 (2:07)
1:30.54 (1:36)
3:03.38 (180)
4:44.77
I wasn't very happy about this since the average pace was what I was running about 18 weeks ago and not even close to what I had been doing recently, but given I had just run a marathon and hadn't done speed in nearly two weeks it was to be expected.
Thursday Tempo-
I was feeling a lot better for this than I was the track workout. The weather was nice out and I was confident I would hit the goal paces...then we turned around into the headwind.
goal was 7 miles, 2*7:10, 2*7:00, 2*6:50, 1*6:40. I had to stop the last mile to stretch and catch my breath, during the 6th mile my left quad was tightening up and just didn't feel right.
mile 1 7:03.62 (tail wind) (169 bpm)
mile 2 7:07.64 (tail wind) (175 bpm)
mile 3 6:56.95 (tw/hw) (179 bpm)
mile 4 6:59.79 (headwind) (181 bpm)
mile 5 6:59.64 (headwind) (183 bpm)
mile 6 6:59.12 (tailwind) (180 bpm)
mile 7 6:44.76 (headwind) (179 bpm)
Long Run
Goal was to run 15-17 miles averaging 7:10 pace with the last 5 at or better than 7:00. We ran 15 averaging 7:05 and then did a 2.25 mile cool down. I did not think this run was going to go well. I was running late to the workout, forgot my gel, and started out alone. The first two miles my shins were on fire and then PR caught me (got there later then me) and in the third mile two more new gals caught up and we ran the rest of the run as a group. I wasn't feeling stellar and the hills were rough but I was able to push the last 5 miles and this left me feeling much more confident about Columbus.
7:17.25 (162)
7:11.58 (169)
7:10.13 (173)
7:04.49 (176)
6:57.03 (173)
6:55.74 (172)
7:00.83 (168)
7:33.80 (172) Hills
7:26.05 (172) Hills
7:31.98 (175) Hills
6:46.52 (171)
7:02.43 (171)
6:55.25 (173)
6:47.71 (177)
6:40.37 (178)
8:21.75
8:25.27
I've been wearing the heart rate monitor that came with the garmin just to see where my heart rate is, I don't have any idea what it means other than if it is higher or lower than another workout. So the numbers are there just as an FYI to me.
September 28th through October 4th-55 miles
Monday- 6.7 easy 8:41 pace
Tuesday- 8 with track workout
Wednesday- 7.46 easy 8:25 pace
Thursday- 9.35 with tempo (Yoga PM)
Friday- Rest and Rossiter Massage
Saturday-6.52 miles 8:23 pace
Sunday-17.25 miles 7:16 pace
Key Workouts:
Track-
Tuesday night was rough. It was rainy and cold and my legs just didn't have much oomph.
We did a ladder workout 1600, 1200, 800, 400, 800, 1200, as always I tried to aim for 6 minute pace or under but just didn't have it. I felt nauseous for most of the workout and if my coach wasn't standing in the rain taking splits I think I would have broke down crying and gone home early/fed up.
6:02.78 (303)
4:32.29 (2:33)
3:02.58 (2:07)
1:30.54 (1:36)
3:03.38 (180)
4:44.77
I wasn't very happy about this since the average pace was what I was running about 18 weeks ago and not even close to what I had been doing recently, but given I had just run a marathon and hadn't done speed in nearly two weeks it was to be expected.
Thursday Tempo-
I was feeling a lot better for this than I was the track workout. The weather was nice out and I was confident I would hit the goal paces...then we turned around into the headwind.
goal was 7 miles, 2*7:10, 2*7:00, 2*6:50, 1*6:40. I had to stop the last mile to stretch and catch my breath, during the 6th mile my left quad was tightening up and just didn't feel right.
mile 1 7:03.62 (tail wind) (169 bpm)
mile 2 7:07.64 (tail wind) (175 bpm)
mile 3 6:56.95 (tw/hw) (179 bpm)
mile 4 6:59.79 (headwind) (181 bpm)
mile 5 6:59.64 (headwind) (183 bpm)
mile 6 6:59.12 (tailwind) (180 bpm)
mile 7 6:44.76 (headwind) (179 bpm)
Long Run
Goal was to run 15-17 miles averaging 7:10 pace with the last 5 at or better than 7:00. We ran 15 averaging 7:05 and then did a 2.25 mile cool down. I did not think this run was going to go well. I was running late to the workout, forgot my gel, and started out alone. The first two miles my shins were on fire and then PR caught me (got there later then me) and in the third mile two more new gals caught up and we ran the rest of the run as a group. I wasn't feeling stellar and the hills were rough but I was able to push the last 5 miles and this left me feeling much more confident about Columbus.
7:17.25 (162)
7:11.58 (169)
7:10.13 (173)
7:04.49 (176)
6:57.03 (173)
6:55.74 (172)
7:00.83 (168)
7:33.80 (172) Hills
7:26.05 (172) Hills
7:31.98 (175) Hills
6:46.52 (171)
7:02.43 (171)
6:55.25 (173)
6:47.71 (177)
6:40.37 (178)
8:21.75
8:25.27
Week 20
Just a quickie here of the stats. Felt good this week but that isn't too surprising since I had to do a mini taper for pacing and our "track" workout was more of a tempo effort with rest.
September 21st through September 27th- 66 miles
Monday-7 miles easy, 8:46 pace
Tuesday-8 miles with track workout
Wednesday-8 miles 8:20 pace
Thursday-6 miles 8 minute pace (Yoga PM)
Friday-3 miles 8:20 pace
Saturday-26.2 miles 3:39:22
Sunday-8 miles 7:40 pace
Track Workout:
Just 3*1600 with 3 minute rests at half marathon pace 6:29,6:29,6:26
September 21st through September 27th- 66 miles
Monday-7 miles easy, 8:46 pace
Tuesday-8 miles with track workout
Wednesday-8 miles 8:20 pace
Thursday-6 miles 8 minute pace (Yoga PM)
Friday-3 miles 8:20 pace
Saturday-26.2 miles 3:39:22
Sunday-8 miles 7:40 pace
Track Workout:
Just 3*1600 with 3 minute rests at half marathon pace 6:29,6:29,6:26
Week 19
This week was mostly easier paced running to recover from the Buckeye half, get fresh to pace the air force half Saturday, and to mentally recharge. My stomach has been upset since Wednesday the 9th and I am hoping I am finally getting over it, let's just say it hasn't been pleasant and came to a real head Friday night when I topped that off with a migraine at the pasta dinner and pacing meeting.
Last Saturday I purchased the Garmin 310XT, so happy to not have to guesstimate my mileage anymore after several months without the Garmin!
After feeling pretty toasted doing the push up workout Tuesday night I decided to back off on the challenge until after the marathon. Winter seems like a better time to try and work on my upper body and core.
Thursday night I finally got back to yoga after an almost 3 month hiatus. We did a lot of hip openers and boy did I need it!
September 14th-20th- 65 miles
Monday- 4.2 recovery miles 8:52 pace
Tuesday- 7.55 miles track, 90 push ups
Wednesday-7 miles easy at lunch 8:38 pace, 6 miles easy on the towpath in the evening 8:46 pace
Thursday- 8.21 miles including tempo and pacing practice, evening yoga 60 minutes
Friday- 7 miles easy 8:31 pace
Saturday- 1:40:30 pacing at Air Force Half Marathon
Sunday- 12 miles 7:41 pace
Key workouts:
Tuesday Track:
Track workout was a little up in the air depending on how I felt post race, we decided to do 4*1200 with a ladder effort. Goal last time we did this workout was 4:35, 4:30, 4:25, 4:20, this time just go by how I felt. Well I didn't feel all that great so it didn't go as well as I would have hoped but still a good hard effort.
4:37.75 (3:00.43)
4:33.45 (3:00.87)
4:28.00 (2:59.35)
4:37.43
Thursday:
Instructed not to do anything under 7:38 the rest of the week after Tuesday's workout except for 2 miles at 7-7:10 pace followed by 3+ at 7:38 pace to practice on Thursday. My legs were absolutely thrashed Thursday even though they felt fine Wednesday night. Paces weren't an issue, but my legs were definitely not happy.
6:57.77
6:55.79
7:38.12
7:38.43
7:37.98
7:38.10
Saturday Pacing:
Legs felt absolutely fantastic, I am chalking it up to yoga and Friday's ice bath.
Sunday Medium Long Run:
What a difference a day makes. It was a struggle to hold 7:40 pace this morning for sure. Just did not feel fresh despite the beautiful weather. Had to make an emergency stomach stop at Bob Evans around mile 11 and a glance in the mirror confirmed I looked like death warmed over. Feeling much better after a post run breakfast and ice bath. Now time to put my feet up for a bit and rest before another week of training!
Last Saturday I purchased the Garmin 310XT, so happy to not have to guesstimate my mileage anymore after several months without the Garmin!
After feeling pretty toasted doing the push up workout Tuesday night I decided to back off on the challenge until after the marathon. Winter seems like a better time to try and work on my upper body and core.
Thursday night I finally got back to yoga after an almost 3 month hiatus. We did a lot of hip openers and boy did I need it!
September 14th-20th- 65 miles
Monday- 4.2 recovery miles 8:52 pace
Tuesday- 7.55 miles track, 90 push ups
Wednesday-7 miles easy at lunch 8:38 pace, 6 miles easy on the towpath in the evening 8:46 pace
Thursday- 8.21 miles including tempo and pacing practice, evening yoga 60 minutes
Friday- 7 miles easy 8:31 pace
Saturday- 1:40:30 pacing at Air Force Half Marathon
Sunday- 12 miles 7:41 pace
Key workouts:
Tuesday Track:
Track workout was a little up in the air depending on how I felt post race, we decided to do 4*1200 with a ladder effort. Goal last time we did this workout was 4:35, 4:30, 4:25, 4:20, this time just go by how I felt. Well I didn't feel all that great so it didn't go as well as I would have hoped but still a good hard effort.
4:37.75 (3:00.43)
4:33.45 (3:00.87)
4:28.00 (2:59.35)
4:37.43
Thursday:
Instructed not to do anything under 7:38 the rest of the week after Tuesday's workout except for 2 miles at 7-7:10 pace followed by 3+ at 7:38 pace to practice on Thursday. My legs were absolutely thrashed Thursday even though they felt fine Wednesday night. Paces weren't an issue, but my legs were definitely not happy.
6:57.77
6:55.79
7:38.12
7:38.43
7:37.98
7:38.10
Saturday Pacing:
Legs felt absolutely fantastic, I am chalking it up to yoga and Friday's ice bath.
Sunday Medium Long Run:
What a difference a day makes. It was a struggle to hold 7:40 pace this morning for sure. Just did not feel fresh despite the beautiful weather. Had to make an emergency stomach stop at Bob Evans around mile 11 and a glance in the mirror confirmed I looked like death warmed over. Feeling much better after a post run breakfast and ice bath. Now time to put my feet up for a bit and rest before another week of training!
Week 17 with the coach
AKA holy crap I haven't had a down week in a long freaking time!
Work was stressful last week and my body started to turn on me again Thursday just in time for my tempo run. Rather than another dismal tempo like two weeks ago I bailed when I realized it was a lost cause. Took Friday off, went in for a "massage" AKA torture, took it easy Saturday and once again had a great long run Sunday.
Talked with coach after the long run and this week will be a bit of a back off week. Cut out some of the junk miles and bag the tempo. I am racing the Buckeye Half Sunday and would like to do well so I am considering this a recovery week/half taper. Not exactly what I would like only 6 weeks out from Columbus, but my body is begging for a break so I will listen. Better to be under trained than over trained at this point since Columbus is more of a gauge to see how I am doing with this training. Next year and the following year are when the hard work will really start to pay off.
Rundown: 68 miles for the week
M- 7 miles easy 8:33 pace
(68 push ups)
T- 8.5 miles Track
W- 7.5 miles easy 8:35 pace
(75 push ups)
Th- AM- Attempted tempo 6 miles, 7:49 pace
PM- Easy medium long run 11 miles 8:24 pace
(83 push ups)
F-Rest and Massage
Sat-8 miles easy 8:35 pace
Sun- 20.5 miles 7:31 pace
Key Workouts:
Tuesday Track:
My legs felt thrashed going into this and I was surprised I was able to run the desired pace ( under 3:45 for 4*1000) The last mile was a sucker punch though and I was toast by the end.
3:40.67 (2:29.91)
3:38.84 (2:36.73)
3:39.39 (2:30.77)
3:38.09 (2:57.91 + bathroom)
1600- 6:17.37
Thursday Tempo: I was supposed to run 8 miles in 7:10, 3*6:50, 7:10, 3*6:40. Felt absolutely thrashed and after upping the effort and still not hitting 6:50 I bagged it and ran back to the office to either save the effort for later or bag it in favor of recovery.
7:15.91
7:00.67
6:56.66
Sunday Long Run:
Another 20 miler with 5 miles at marathon effort. Given that I was feeling thrashed coach just said 20 at 7:45-8 pace and only pace work if I was feeling up to it. I ran most of the miles a little quicker than two weeks ago and was a little slower on the pace work but still very happy with the result.
Last 5 before a mile cool down:
6:57
7:04
6:58
7:09
7:09
Massage AKA Torture:
Truth time I have been a little beat up. Anytime I up the miles I tend to get mild PF in my right foot and some nagging soreness/pain in my left calf. It never gets "worse" so I generally don't worry about it and don't talk about it. But in light of feeling just mentally and physically exhausted I decided I should finally get a massage and perhaps have her work on those two problem areas. Well I guess they were more of a problem than I thought because most of the hour session was spent just on my feet and calves and we never did get to the relaxing stretching lengthening my muscles part of the massage. What really surprised me was that my left foot and right calf weren't that much better than the right foot and left calf once she started in on the pinpoint work it was obvious I had some scar tissue in both. Apparently they are just as thrashed, but just not showing the same signs. To say the work was painful would be an understatement, but I am glad I did it. I am thinking about going back one more time to have her work on my feet and calves again two weeks out form the marathon and one week out to get a more relaxing stretch out the muscles type massage.
Work was stressful last week and my body started to turn on me again Thursday just in time for my tempo run. Rather than another dismal tempo like two weeks ago I bailed when I realized it was a lost cause. Took Friday off, went in for a "massage" AKA torture, took it easy Saturday and once again had a great long run Sunday.
Talked with coach after the long run and this week will be a bit of a back off week. Cut out some of the junk miles and bag the tempo. I am racing the Buckeye Half Sunday and would like to do well so I am considering this a recovery week/half taper. Not exactly what I would like only 6 weeks out from Columbus, but my body is begging for a break so I will listen. Better to be under trained than over trained at this point since Columbus is more of a gauge to see how I am doing with this training. Next year and the following year are when the hard work will really start to pay off.
Rundown: 68 miles for the week
M- 7 miles easy 8:33 pace
(68 push ups)
T- 8.5 miles Track
W- 7.5 miles easy 8:35 pace
(75 push ups)
Th- AM- Attempted tempo 6 miles, 7:49 pace
PM- Easy medium long run 11 miles 8:24 pace
(83 push ups)
F-Rest and Massage
Sat-8 miles easy 8:35 pace
Sun- 20.5 miles 7:31 pace
Key Workouts:
Tuesday Track:
My legs felt thrashed going into this and I was surprised I was able to run the desired pace ( under 3:45 for 4*1000) The last mile was a sucker punch though and I was toast by the end.
3:40.67 (2:29.91)
3:38.84 (2:36.73)
3:39.39 (2:30.77)
3:38.09 (2:57.91 + bathroom)
1600- 6:17.37
Thursday Tempo: I was supposed to run 8 miles in 7:10, 3*6:50, 7:10, 3*6:40. Felt absolutely thrashed and after upping the effort and still not hitting 6:50 I bagged it and ran back to the office to either save the effort for later or bag it in favor of recovery.
7:15.91
7:00.67
6:56.66
Sunday Long Run:
Another 20 miler with 5 miles at marathon effort. Given that I was feeling thrashed coach just said 20 at 7:45-8 pace and only pace work if I was feeling up to it. I ran most of the miles a little quicker than two weeks ago and was a little slower on the pace work but still very happy with the result.
Last 5 before a mile cool down:
6:57
7:04
6:58
7:09
7:09
Massage AKA Torture:
Truth time I have been a little beat up. Anytime I up the miles I tend to get mild PF in my right foot and some nagging soreness/pain in my left calf. It never gets "worse" so I generally don't worry about it and don't talk about it. But in light of feeling just mentally and physically exhausted I decided I should finally get a massage and perhaps have her work on those two problem areas. Well I guess they were more of a problem than I thought because most of the hour session was spent just on my feet and calves and we never did get to the relaxing stretching lengthening my muscles part of the massage. What really surprised me was that my left foot and right calf weren't that much better than the right foot and left calf once she started in on the pinpoint work it was obvious I had some scar tissue in both. Apparently they are just as thrashed, but just not showing the same signs. To say the work was painful would be an understatement, but I am glad I did it. I am thinking about going back one more time to have her work on my feet and calves again two weeks out form the marathon and one week out to get a more relaxing stretch out the muscles type massage.
Week 15 with the Coach
Well this week was full of highs and lows! Perfect 10 set me back a bit early in the week up through Thursdays tempo but with two easy days I was back to feeling good for today's 20 miler. PR informed me I was still obviously tired because I was slouching, but I felt good and I am sticking to that, slouching be damned ;)
Rundown: 66 miles for the week
Monday- Rest, about 60- minutes of walking at lunch
Tuesday- Lunch 30 minutes easy, PM Track workout 8 miles
Wednesday- 8.3 miles easy, 8:50 pace (felt much faster, but obviously still tired)
Thursday- 10 miles including tempo effort
Friday- 8 miles recovery, 9:07 pace
Saturday- 90 minutes trails, ~8 miles
Sunday- 20.4 miles average 7:40 pace
Key Workouts:
Tuesday Track:
Whoa still wrecked from Perfect 10 and it was a hot night! Ended up with a nasty side stitch the last two quarters and fell off the pace.
Goal was:
4 laps, push 200, jog 200
8*400 with 60 seconds rest all under 90 aiming for even splits, not necessarily low 80s because of the short rest
2 laps, stride straights, jog curves
200s were all 39-41
400s:
87.69 (59.45)
84.67 (60.94)
84.75 (60.91)
83.76 (58.87)
83.55 (60.80)
83.58 (62.72)
85.71 (60.99)
90.35
100s were just for effort, no timing, likely 19-20
Thursday Tempo:
Goal was the same as three weeks ago: 3 miles aiming for 7:10, 6:40, 6:40 2 minute rest, 2 miles aiming for 6:40 on both, 2 minutes rest, 3 miles aiming for 6:40, 6:40, 7:10
Well my body just said no. Pretty much gave me the finger and told me to go home. Instead of listening I tried to force it and just ended up with some dismal splits and mental exhaustion. This hasn't happened in a really long time so just my body's way of reminding me I am not super human.
mile warm up
7:16
6:51
6:47
2 minute rest
7:00
7:12 (stopped in the middle of this mile because I thought a park I saw would have water only to find none)
2 minute rest
7:19
7:31
7:34
mile cool down
Sunday Long Run:
Had a great relaxing trail run Saturday with Salty and I think that was the rejuvenation needed today. Goal was 20 miles averaging around 7:45 pace last 5 miles at marathon effort aiming for 7:04 pace.
Started early at 7:20 and got in 5 miles with Frank, Salty, and NC before doing the 15 mile loop.
Started a bit behind the group on the 15 which worked out perfectly. Kept us from pushing the pace and just ran comfortably. Last 5 miles I was supposed to go for marathon effort aiming for 7:04. PR kindly came back for me and ran the last 6 miles with me today because Salty had to do a fartlek type effort to finish up her 20. I told him to let me know where the 10 mile marker started on the course and we would start in the effort there. He asked what the effort should be and turns out we were already running 7:05 pace before we even got to the 10 mile marker so we just stayed there and continued the effort from there and PR kindly used his garmin to give me the splits after the run. Felt really good and just tried to run strong. There are some rollers the first 2 to 3 miles here but thankfully the last mile or so is flat. I had been drinking Heed today and I think it must be helping because just like my last 20 I really started to feel stronger later in the run. We hit our last 5 miles in 6:49, 7:00, 7:02, 6:44, and 6:39 to finish out 20 miles in 2:33 and then did a 3 minute cool down easy to the cars. The pace felt comfortably hard like you would expect during training and I am so happy Thursday appears to have been a fluke and just an off day. Really getting excited about my marathon fitness now.
Rundown: 66 miles for the week
Monday- Rest, about 60- minutes of walking at lunch
Tuesday- Lunch 30 minutes easy, PM Track workout 8 miles
Wednesday- 8.3 miles easy, 8:50 pace (felt much faster, but obviously still tired)
Thursday- 10 miles including tempo effort
Friday- 8 miles recovery, 9:07 pace
Saturday- 90 minutes trails, ~8 miles
Sunday- 20.4 miles average 7:40 pace
Key Workouts:
Tuesday Track:
Whoa still wrecked from Perfect 10 and it was a hot night! Ended up with a nasty side stitch the last two quarters and fell off the pace.
Goal was:
4 laps, push 200, jog 200
8*400 with 60 seconds rest all under 90 aiming for even splits, not necessarily low 80s because of the short rest
2 laps, stride straights, jog curves
200s were all 39-41
400s:
87.69 (59.45)
84.67 (60.94)
84.75 (60.91)
83.76 (58.87)
83.55 (60.80)
83.58 (62.72)
85.71 (60.99)
90.35
100s were just for effort, no timing, likely 19-20
Thursday Tempo:
Goal was the same as three weeks ago: 3 miles aiming for 7:10, 6:40, 6:40 2 minute rest, 2 miles aiming for 6:40 on both, 2 minutes rest, 3 miles aiming for 6:40, 6:40, 7:10
Well my body just said no. Pretty much gave me the finger and told me to go home. Instead of listening I tried to force it and just ended up with some dismal splits and mental exhaustion. This hasn't happened in a really long time so just my body's way of reminding me I am not super human.
mile warm up
7:16
6:51
6:47
2 minute rest
7:00
7:12 (stopped in the middle of this mile because I thought a park I saw would have water only to find none)
2 minute rest
7:19
7:31
7:34
mile cool down
Sunday Long Run:
Had a great relaxing trail run Saturday with Salty and I think that was the rejuvenation needed today. Goal was 20 miles averaging around 7:45 pace last 5 miles at marathon effort aiming for 7:04 pace.
Started early at 7:20 and got in 5 miles with Frank, Salty, and NC before doing the 15 mile loop.
Started a bit behind the group on the 15 which worked out perfectly. Kept us from pushing the pace and just ran comfortably. Last 5 miles I was supposed to go for marathon effort aiming for 7:04. PR kindly came back for me and ran the last 6 miles with me today because Salty had to do a fartlek type effort to finish up her 20. I told him to let me know where the 10 mile marker started on the course and we would start in the effort there. He asked what the effort should be and turns out we were already running 7:05 pace before we even got to the 10 mile marker so we just stayed there and continued the effort from there and PR kindly used his garmin to give me the splits after the run. Felt really good and just tried to run strong. There are some rollers the first 2 to 3 miles here but thankfully the last mile or so is flat. I had been drinking Heed today and I think it must be helping because just like my last 20 I really started to feel stronger later in the run. We hit our last 5 miles in 6:49, 7:00, 7:02, 6:44, and 6:39 to finish out 20 miles in 2:33 and then did a 3 minute cool down easy to the cars. The pace felt comfortably hard like you would expect during training and I am so happy Thursday appears to have been a fluke and just an off day. Really getting excited about my marathon fitness now.
Week 14 with the Coach
Another light week due to the race on Sunday.
August 10th-16th 53 miles
Monday-4.7 miles easy on trails with Daisy before heading to Cedar Point
Tuesday- 7.5 miles including track workout
Wednesday-8 miles easy with Daisy
Thursday-9 miles with Twilight Trail 8K (report to come)
Friday-4.4 miles easy (supposed to do 6-7 but just not enough time)
Saturday- 4 miles easy with Dad on his bike
Sunday- Perfect 10 miler (report to come) plus 2 mile warm up and 3 mile cool down
Only one key "workout" this week since I ran the Twilight Trail 8K Thursday and the Perfect 10 miler Sunday. I was whipped most of the week from Cedar Point and female issues. Sunday after the race I took two naps totaling over 4 hours. I was just beat.
Track-
Ran 4*1200 aiming for 4:35, 4:30, 4:25, 4:20
This workout was tough and almost met the goals but not quite, just couldn't get it done despite the 3 minute rests.
4:36.09 (2:59.98)
4:29.06 (3:02.62)
4:24.18 (3:03.01)
4:23.39
August 10th-16th 53 miles
Monday-4.7 miles easy on trails with Daisy before heading to Cedar Point
Tuesday- 7.5 miles including track workout
Wednesday-8 miles easy with Daisy
Thursday-9 miles with Twilight Trail 8K (report to come)
Friday-4.4 miles easy (supposed to do 6-7 but just not enough time)
Saturday- 4 miles easy with Dad on his bike
Sunday- Perfect 10 miler (report to come) plus 2 mile warm up and 3 mile cool down
Only one key "workout" this week since I ran the Twilight Trail 8K Thursday and the Perfect 10 miler Sunday. I was whipped most of the week from Cedar Point and female issues. Sunday after the race I took two naps totaling over 4 hours. I was just beat.
Track-
Ran 4*1200 aiming for 4:35, 4:30, 4:25, 4:20
This workout was tough and almost met the goals but not quite, just couldn't get it done despite the 3 minute rests.
4:36.09 (2:59.98)
4:29.06 (3:02.62)
4:24.18 (3:03.01)
4:23.39
Week 13 of coached training
Followed up last weeks low mileage week with a bit more mileage this time around. Mostly due to getting in a medium long run Monday (guilt of no weekend running) and the first 20 miler to get ready for Columbus (and pacing at Akron). Had a good hard effort on Tuesday and Thursday and despite majorly tired legs had a nice 20 mile effort.
Monday August 3rd through Sunday August 9th-74 miles
Monday- 12.5 easy 8:26 pace
Tuesday- am: 6 Easy pm: Track 7 miles
Wednesday- 6.5 easy 8:11 pace
Thursday- 9.5 miles with tempo
Friday- 6 easy 8:47 pace
Saturday- 20 miles 8:13 pace
Sunday- 6.5 recovery 8:40 pace
Key Workouts:
Track:
Coach had a mile time trial on tap plus 2*800 and 4*400. Don't think I got in quite enough of a warm up but managed to PR the mile time trial in 5:35.2. Took it out way too fast trying to chase my "pacers" in 80 and 81 and finished it out with 88 and 86. paced BB on her final lap of her TT in 94 then we did our workout aiming for under 3 on the 800s and under 85 on the quarters.
2*800
2:58.95 (2:31.45)
2:58.44 (2:33.87)
4*400
1:24.93(1:59.59)
1:21.59 (2:00.22)
1:21.80 (2:04.25)
1:19.04
Tempo:
Ran this one with NC at NC, aiming for 6:52ish with the last mile the fastest (ended up going for most effort as we ran a little too fast most of the workout) for 7 miles. Either the mile markers are a wee bit short on some of these or it was just a nice night and easier to run with company. We did out and back 2.5 than out 1.5 and back 0.5. The first, 4th, and 5th mile are pretty rolling so I was surprised at how well we did those.
06:41.1
06:53.6
06:31.0
06:37.4
06:34.8
06:41.3
06:38.3
Total 46:37.5
Long Run:
Took it a bit easier and ran with company. We decided to run from NC on the roads and did a very hilly route with three significant killer climbs. The last two miles we picked it up aiming for 7:20s but went a little fast in 7:10 and 6:54. The hills were zapping my already tired legs early in the run but around mile 17 on the last large hill I finally found my groove. I felt really strong the last two miles like I could have kept up the effort for at least a few more. Finally starting to feel like a marathoner again!
Monday August 3rd through Sunday August 9th-74 miles
Monday- 12.5 easy 8:26 pace
Tuesday- am: 6 Easy pm: Track 7 miles
Wednesday- 6.5 easy 8:11 pace
Thursday- 9.5 miles with tempo
Friday- 6 easy 8:47 pace
Saturday- 20 miles 8:13 pace
Sunday- 6.5 recovery 8:40 pace
Key Workouts:
Track:
Coach had a mile time trial on tap plus 2*800 and 4*400. Don't think I got in quite enough of a warm up but managed to PR the mile time trial in 5:35.2. Took it out way too fast trying to chase my "pacers" in 80 and 81 and finished it out with 88 and 86. paced BB on her final lap of her TT in 94 then we did our workout aiming for under 3 on the 800s and under 85 on the quarters.
2*800
2:58.95 (2:31.45)
2:58.44 (2:33.87)
4*400
1:24.93(1:59.59)
1:21.59 (2:00.22)
1:21.80 (2:04.25)
1:19.04
Tempo:
Ran this one with NC at NC, aiming for 6:52ish with the last mile the fastest (ended up going for most effort as we ran a little too fast most of the workout) for 7 miles. Either the mile markers are a wee bit short on some of these or it was just a nice night and easier to run with company. We did out and back 2.5 than out 1.5 and back 0.5. The first, 4th, and 5th mile are pretty rolling so I was surprised at how well we did those.
06:41.1
06:53.6
06:31.0
06:37.4
06:34.8
06:41.3
06:38.3
Total 46:37.5
Long Run:
Took it a bit easier and ran with company. We decided to run from NC on the roads and did a very hilly route with three significant killer climbs. The last two miles we picked it up aiming for 7:20s but went a little fast in 7:10 and 6:54. The hills were zapping my already tired legs early in the run but around mile 17 on the last large hill I finally found my groove. I felt really strong the last two miles like I could have kept up the effort for at least a few more. Finally starting to feel like a marathoner again!
Week 12 (A lighter week on the running front)
As is becoming the norm for this time of year I headed up an aid station for the Burning River 100 mile race on Saturday August 1st. This resulted in no runs for the entire weekend, I was just exhausted, and despite two days off running (after 31 straight days of runs, my first month streak) my legs are toast. Apparently being on your feet from 8 am to 1:30 am is still hard work. So the mileage was light, but still some quality days. Track workout was tough, no company this week, but tempo went great.
Monday July 27th through August 2nd
42 miles for the week
Monday: 6 miles easy, 8:40 pace
Tuesday: AM 4 miles easy, PM Track 8 miles
Wednesday: 7 miles easy, 8:30 pace
Thursday: 10.75 miles with tempo
Friday: 6.5 miles easy, 8:40 pace
Saturday: Push mowed lawn at 8 am, worked aid station from 10 am to midnight, tore down course markings and hiked 4.1 miles until about 2 am.
Sunday: Rest
Key Workouts:
Track:
Short fast stuff, not my forte. It was windy and I struggled with the quarters. We were aiming for low 80s, but when you run the first 200 in 43 into the wind every time, that is really freaking tough to do. Going to start focusing on getting my knees up, incorporating some exercises into my regular routine to promote that.
workout:
4*200 jog/200 stride: quarter times (200 stride)(1:42(?),1:45 (40),1:51 (42), 1:51 (39))
400 EZ 4:43
8*400 with 100 jog/80 second rest
83.39 (84.83)
83.40 (86.96)
83.90 (81.17)
84.12 (80.98)
84.85 (80.22)
84.16 (81.64)
83.44 (82.03)
83.28 (49)
400 recovery 2:37
800 meters jog curves stride straights 3:41.04 approximate 100 stride times: (20,19,20,19)
Tempo:
Borrowed GPs Garmin for this one, just too complicated to hit these paces on my own on the road. Nailed the workout, very happy with the effort.
1.22 miles warm up easy
3 miles aiming for 7:10, 6:40, 6:40
7:10.66
6:43.09
6:36.32
2:03 rest/jog
2 miles aiming for 6:40 on both
6:37.73
6:36.14
2:04 rest/jog
3 miles aiming for 6:40, 6:40, 7:10
6:38.45
6:40.88
7:06.27
1.16 miles easy cool down
Monday July 27th through August 2nd
42 miles for the week
Monday: 6 miles easy, 8:40 pace
Tuesday: AM 4 miles easy, PM Track 8 miles
Wednesday: 7 miles easy, 8:30 pace
Thursday: 10.75 miles with tempo
Friday: 6.5 miles easy, 8:40 pace
Saturday: Push mowed lawn at 8 am, worked aid station from 10 am to midnight, tore down course markings and hiked 4.1 miles until about 2 am.
Sunday: Rest
Key Workouts:
Track:
Short fast stuff, not my forte. It was windy and I struggled with the quarters. We were aiming for low 80s, but when you run the first 200 in 43 into the wind every time, that is really freaking tough to do. Going to start focusing on getting my knees up, incorporating some exercises into my regular routine to promote that.
workout:
4*200 jog/200 stride: quarter times (200 stride)(1:42(?),1:45 (40),1:51 (42), 1:51 (39))
400 EZ 4:43
8*400 with 100 jog/80 second rest
83.39 (84.83)
83.40 (86.96)
83.90 (81.17)
84.12 (80.98)
84.85 (80.22)
84.16 (81.64)
83.44 (82.03)
83.28 (49)
400 recovery 2:37
800 meters jog curves stride straights 3:41.04 approximate 100 stride times: (20,19,20,19)
Tempo:
Borrowed GPs Garmin for this one, just too complicated to hit these paces on my own on the road. Nailed the workout, very happy with the effort.
1.22 miles warm up easy
3 miles aiming for 7:10, 6:40, 6:40
7:10.66
6:43.09
6:36.32
2:03 rest/jog
2 miles aiming for 6:40 on both
6:37.73
6:36.14
2:04 rest/jog
3 miles aiming for 6:40, 6:40, 7:10
6:38.45
6:40.88
7:06.27
1.16 miles easy cool down
11th Week of Coached Training
After a week of feeling somewhat sluggish this past week I felt fantastic up through Friday. Then Saturday and Sunday my quads were thrashed, but overall a great week.
65 miles for the week.
Monday: 8 miles EZ 8:15 pace
Tuesday: 8 miles track
Wednesday: 4 miles EZ treadmill
Thursday: 9.5 miles EZ 8:25 pace
Friday: 10 miles with 7 at Tempo
Saturday: 7.5 miles EZ 8:28 Pace
Sunday: 18 mile long run 7:57 pace
Key Workouts:
Tuesday Track:
Mile warm up: 7:50ish
4*100 strides
workout: 1600 aiming for 6 to 6:05 then each set faster pace for 1200, 800, 2*400, lap rest then mile at hard pace effort, not quite as fast as everything else.
1600: 5:56.60 (3:06.22)
1200: 4:23.89 (2:31.98)
800: 2:51.94 (2:04.53)
400: 1:22.90 (1:30.33)
400: 1:18.75 (2:44.27+1:05.41)
1600: 6:15.06
versus last time for the same workout (May 28th)
1600: 6:15.67 (3+ recovery)
1200: 4:35.77(3:23.79 recovery)
800: 2:58.59(2:42 recovery)
400: 1:26.02(1:54 recovery)
400: 1:22.46(4:28 recovery)
1600: 6:19.38
Yeehaw!
NC who came in 5th on Sunday at Johnnycake came and did the workout with me. It was so nice to have some company! Don't know if it was her influence, the good weather, or finally throwing on some lighter shoes, but I was in such a great groove for this workout.
Thursday Tempo:
Aiming for 7 miles at 49 minutes or faster.
Well I am definitely consistent. Ran the same course as the 7 a few weeks ago, and ended up with the exact same time, although it is getting a wee bit easier (and I even did the run at 6 am, which is killer for me). 48:41.6. Temps were good but the wind was tough on the 4th, 5th, and 7th miles.
Sunday Long Run:
My quads were thrashed after Friday's tempo and Saturdays easy run didn't flush all of that out. Hills were a little rough Sunday but overall my energy felt good and I was able to push the hills a little bit. Same pace as I have been holding for the 15 milers. I'm starting to feel like a marathon runner again now that the mileage is getting a bit higher and my long runs are going over 2 hours. I need to start waking up earlier for these because my stomach has become an issue late in the run lately.
Saturday Easy Run:
Not a key workout but it was a nice little change of pace for me. Headed to Chagrin Falls, ran some hills and trails with my SERC buddies and afterwards we had a picnic by the river with mimosas and cheese and crackers. What a great way to kick off the weekend!
Mimosa Toasting Great Running Friends
Mmm Brie!!!
65 miles for the week.
Monday: 8 miles EZ 8:15 pace
Tuesday: 8 miles track
Wednesday: 4 miles EZ treadmill
Thursday: 9.5 miles EZ 8:25 pace
Friday: 10 miles with 7 at Tempo
Saturday: 7.5 miles EZ 8:28 Pace
Sunday: 18 mile long run 7:57 pace
Key Workouts:
Tuesday Track:
Mile warm up: 7:50ish
4*100 strides
workout: 1600 aiming for 6 to 6:05 then each set faster pace for 1200, 800, 2*400, lap rest then mile at hard pace effort, not quite as fast as everything else.
1600: 5:56.60 (3:06.22)
1200: 4:23.89 (2:31.98)
800: 2:51.94 (2:04.53)
400: 1:22.90 (1:30.33)
400: 1:18.75 (2:44.27+1:05.41)
1600: 6:15.06
versus last time for the same workout (May 28th)
1600: 6:15.67 (3+ recovery)
1200: 4:35.77(3:23.79 recovery)
800: 2:58.59(2:42 recovery)
400: 1:26.02(1:54 recovery)
400: 1:22.46(4:28 recovery)
1600: 6:19.38
Yeehaw!
NC who came in 5th on Sunday at Johnnycake came and did the workout with me. It was so nice to have some company! Don't know if it was her influence, the good weather, or finally throwing on some lighter shoes, but I was in such a great groove for this workout.
Thursday Tempo:
Aiming for 7 miles at 49 minutes or faster.
Well I am definitely consistent. Ran the same course as the 7 a few weeks ago, and ended up with the exact same time, although it is getting a wee bit easier (and I even did the run at 6 am, which is killer for me). 48:41.6. Temps were good but the wind was tough on the 4th, 5th, and 7th miles.
| 07:09.0 |
| 06:57.7 |
| 07:06.1 |
| 06:51.3 |
| 06:59.5 |
| 06:45.0 |
| 06:53.1 |
Sunday Long Run:
My quads were thrashed after Friday's tempo and Saturdays easy run didn't flush all of that out. Hills were a little rough Sunday but overall my energy felt good and I was able to push the hills a little bit. Same pace as I have been holding for the 15 milers. I'm starting to feel like a marathon runner again now that the mileage is getting a bit higher and my long runs are going over 2 hours. I need to start waking up earlier for these because my stomach has become an issue late in the run lately.
Saturday Easy Run:
Not a key workout but it was a nice little change of pace for me. Headed to Chagrin Falls, ran some hills and trails with my SERC buddies and afterwards we had a picnic by the river with mimosas and cheese and crackers. What a great way to kick off the weekend!
Mimosa Toasting Great Running Friends
Mmm Brie!!!
Week 10 with the Coach
Start Line Johnnycake 5 Mile (CV, Salty, and I striding out pre start)
Gotta make this a quickie. I've just been swamped with work and kept myself busy this past weekend volunteering at the Buckeye 50k all day Saturday then raced Sunday morning and did some work and rocked out. The weekend went by far too quickly and it is already Tuesday.
This week ended up at 57 miles
Monday- 6.8 at 8:34 pace
Tuesday- 7 on the track
Wednesday- 9 miles 8:24 pace
Thursday- 8.65 in the am with tempo, 4.75 at lunch easy 8:24 pace
Friday-6 miles 8:28 pace
Saturday- ~1.5 miles actually running easy on the trail, plus whatever I did running back and forth with runners at the aid station.
Sunday- About 2.8 miles on the warm up plus 4 or 5 strides.
5 Mile Johnnycake race: New PR, report to follow shortly
Cool down 5.59 miles 8:30ish pace
Did not feel stellar most of the week. Girl stuff. But by race day was much perkier (thank goodness!). Slacked off completely on my core work (only worked on it at the track Tuesday). Need to make it more of a focus this week!
Key Workouts:
Tuesday Track:
5*1000 with 2 minute rests aiming for 3:45 (rests got a little screwy as on every other set I tried to start off with the guys doing 1600s). Just wasn't feeling it, tried to focus on form but was informed the instant I started into any repeat I start to slouch, hunch over, and bring my arms up. I was tired so obviously just need to focus a wee bit harder tonight.
3:39.60 (2:06.98)
3:43.77 (1:58.72)
3:47.45 (2:01.34)
3:46.75 (2:49.35)
3:42.84
Thursday Tempo:
5 miles aiming for 7 minute pace. I did this on the track before heading to work. I did not feel stellar and wanted to quit multiple times but finished it out. The wind has been crazy on the track the past few weeks and Thursday morning was no different.
| 07:04.2 |
| 06:58.3 |
| 06:57.5 |
| 06:56.7 |
| 06:54.8 |
| Total 34:51.5 |
Redefinition and Weekly Run Down
This past week I have been focusing on posture every day. I have done core work, upper body work, and stretching every day. I have also tried to focus while at my desk, while on my runs, even when I lay down for bed on my posture. I have been a chronic sloucher for 27 years (yes I slouched even as a kid, ask my cousins) and let me tell you this task is going to take awhile. I have been relatively successful this week, but the few occasions I was exhausted (Thursday after my tempo run, Tuesday during my last mile repeat) I fall back into my old ways and realize this is not going to be easy.
The hope is that if I can focus on this for a few months that it will become natural. I am realizing more and more all these little things I will need to change to improve my running, beyond running more miles and doing more speed work. My form will never be perfect, but perhaps if I can exaggerate the opposite of all the little things I do wrong I will at least improve.
Add to this the fact that I need to improve my mental running tactics and I have a lot to think about on my runs these days. It's a bit overwhelming but I am confident it will all pay off.
This week ended just over 62 miles.
Monday- 5.8 miles easy with Janet 8:40 pace
Tuesday- Track 8.4 miles
Wednesday- 7.9 miles easy with Janet 8:36 pace
Thursday- 9 miles with tempo. average 7:40 pace
Friday- 7.75 miles with Jim Klar 8:04 pace
Saturday- ~8.8 miles trails. We got lost and the weather got crazy so I settled for 90 minutes rather than 10 miles. It was probably around 8.8 miles, maybe 9.5 max. Lots of hills
Sunday- 15 mile loop 7:57 pace, felt good
Key Workouts:
Tuesday Track:
Dreaded one mile repeats.
Aiming for sub 6 first mile, 6:05 second mile, sub 6 third mile
mile warm up 7:24.92
3*1600 (rest/400 m)
5:47.40 (3:57.62)
6:08.91 (5:08.74)
5:58.68
Credit definitely goes to Frank on that first mile pace, as soon as I lost him the back stretch into the wind was just killing me. I was trying to focus on my posture throughout the workout, don't know if it made a difference or not.
Thursday Tempo:
7 miles tempo aiming for under 49 minutes. Finished in 48:42. Struggled a bit and upped the effort whenever it felt like I was dragging, I definitely felt the effort the last three miles, but got it done. These workouts always sound so much easier on paper than they are to execute.
Saturday Trail Run:
Went and watched the muddy paws trail race. Afterwards I headed out with some trail pals to get in 10 miles. About halfway through the run the skies opened up and the trails quickly turned into rivers. It was absolutely nuts, but fun despite getting drenched to the bone. After getting turned around we settled for ending the run at 90 minutes after cresting sound of music hills to lightning we had had enough!
Sunday Long Run:
Again started off easy this week behind the group and once again I felt much better. Ran most of the run with AS and kept a pretty even conversational pace. 15 mile loop has some rollers so I was glad to keep it consistent towards the end. Feeling much less run down post Sunday run this week. Hopefully that is a good sign.
Post Trail Run Saturday. Seriously Drenched
The hope is that if I can focus on this for a few months that it will become natural. I am realizing more and more all these little things I will need to change to improve my running, beyond running more miles and doing more speed work. My form will never be perfect, but perhaps if I can exaggerate the opposite of all the little things I do wrong I will at least improve.
Add to this the fact that I need to improve my mental running tactics and I have a lot to think about on my runs these days. It's a bit overwhelming but I am confident it will all pay off.
This week ended just over 62 miles.
Monday- 5.8 miles easy with Janet 8:40 pace
Tuesday- Track 8.4 miles
Wednesday- 7.9 miles easy with Janet 8:36 pace
Thursday- 9 miles with tempo. average 7:40 pace
Friday- 7.75 miles with Jim Klar 8:04 pace
Saturday- ~8.8 miles trails. We got lost and the weather got crazy so I settled for 90 minutes rather than 10 miles. It was probably around 8.8 miles, maybe 9.5 max. Lots of hills
Sunday- 15 mile loop 7:57 pace, felt good
Key Workouts:
Tuesday Track:
Dreaded one mile repeats.
Aiming for sub 6 first mile, 6:05 second mile, sub 6 third mile
mile warm up 7:24.92
3*1600 (rest/400 m)
5:47.40 (3:57.62)
6:08.91 (5:08.74)
5:58.68
Credit definitely goes to Frank on that first mile pace, as soon as I lost him the back stretch into the wind was just killing me. I was trying to focus on my posture throughout the workout, don't know if it made a difference or not.
Thursday Tempo:
7 miles tempo aiming for under 49 minutes. Finished in 48:42. Struggled a bit and upped the effort whenever it felt like I was dragging, I definitely felt the effort the last three miles, but got it done. These workouts always sound so much easier on paper than they are to execute.
Saturday Trail Run:
Went and watched the muddy paws trail race. Afterwards I headed out with some trail pals to get in 10 miles. About halfway through the run the skies opened up and the trails quickly turned into rivers. It was absolutely nuts, but fun despite getting drenched to the bone. After getting turned around we settled for ending the run at 90 minutes after cresting sound of music hills to lightning we had had enough!
Sunday Long Run:
Again started off easy this week behind the group and once again I felt much better. Ran most of the run with AS and kept a pretty even conversational pace. 15 mile loop has some rollers so I was glad to keep it consistent towards the end. Feeling much less run down post Sunday run this week. Hopefully that is a good sign.
Post Trail Run Saturday. Seriously Drenched
Week 7 of Coached Training
Starting to get in a bit of a groove here. It may be all in my head but it feels like my body composition is definitely morphing. All I know is by the time my Sunday long run comes around I don't feel like the endurance junkie I used to. The long runs don't feels quite as easy now and I am sure that is because I have added in the speed work and tempos and they are slowly building me up but leaving me a bit more fatigued. High humidity, work stress, and lots more yard work this year probably adds to that Sunday fatigue. But I am getting it done and I think I am getting over a little week 7 plateau in fitness as we start week 8 and looking forward to racing this weekend.
My Garmin is still toast as I cannot locate my warranty receipt, got to get on that. So mileage/pace are estimated from my friends Garmins, track was calculated using the known distances and an average slow pace for recovery jogs, and Fridays trail run pace was estimnated based on how I felt and a small section where I knew the mileage. Can't believe I used to log miles like this all the time, the Garmin just makes the log book so much more straight forward.
June 22nd through June 28th ~59.75 miles
Monday 6.9 miles 8:30 pace
Tuesday ~9.64 miles including tempo
Wednesday 8.1 miles averaged 8:50ish pace overall but most miles were 8:25-8:35
Thursday 7.2 miles including track
Friday 82 minutes on the bridle trail, I am guessing 8.7 miles+ based on taking a pace on the last section where I knew approximate mileage
Saturday 6.2 easy in Aurora 8:50 pace
Sunday 13.1 8:06 pace (I jogged the last mile because I was feeling run down and my stomach was upset, the rest was 7:50ish)
Key Workouts:
Tuesday Tempo:
Aiming for 5 miles under 35 minutes with the last mile at 6:40 or better. Did this on the same route I have been so thankfully I knew the turn around point and used Janet and Christina's watches to mark the mile and 2 mile in order to get my splits, started with them the first two miles then was on my own the rest.
Ran the usual course but did it in the morning early (it was humid but cool compared to how it would have been at lunch).
Thursday Track:
The track has been getting busy with fall athletics teams doing summer practices. We were going to do 600s but instead did 400s so that coach wouldn't have to run through a field of football and soccer players to give us splits.
It was humid but not too hot as a storm front was moving in. I was absolutely toasted by the end of the workout, praying coach only planned 8 quarters, but thankful for 10 rather than 12 :) Ran these by myself this week since SH was in CA.
We were aiming for 1:25 on all but I obviously faded a bit at the end of the workout:
As usual one mile warm up and 4*100 strides than 10*400
1:25.20 (1:18.51)
1:23.58 (1:22.66)
1:23.39(1:10.57)
1:23.87(1:10.67)
1:23.55(1:09.38)
1:24.33(1:11.24)
1:25.01(1:17.01)
1:25.38(1:11.89)
1:26.33(1:09.38)
1:26.25
Sunday Long Run:
I had intended on doing 15 miles Sunday but by 9 it was clear that 13 would be plenty. Just wasn't feeling very perky and the hills were draining me. My form was pretty poor and I ended up jogging in the last mile because my stomach was upset with a slight push in pace the 12th mile.
8:06 pace for the run including 2 minutes walking to get my stomach under control.
It was cool but humid and I think having run and done some yardwork in the afternoon sun the day before had drained me a bit. Took the next day off and I am feeling much perkier now.
My Garmin is still toast as I cannot locate my warranty receipt, got to get on that. So mileage/pace are estimated from my friends Garmins, track was calculated using the known distances and an average slow pace for recovery jogs, and Fridays trail run pace was estimnated based on how I felt and a small section where I knew the mileage. Can't believe I used to log miles like this all the time, the Garmin just makes the log book so much more straight forward.
June 22nd through June 28th ~59.75 miles
Monday 6.9 miles 8:30 pace
Tuesday ~9.64 miles including tempo
Wednesday 8.1 miles averaged 8:50ish pace overall but most miles were 8:25-8:35
Thursday 7.2 miles including track
Friday 82 minutes on the bridle trail, I am guessing 8.7 miles+ based on taking a pace on the last section where I knew approximate mileage
Saturday 6.2 easy in Aurora 8:50 pace
Sunday 13.1 8:06 pace (I jogged the last mile because I was feeling run down and my stomach was upset, the rest was 7:50ish)
Key Workouts:
Tuesday Tempo:
Aiming for 5 miles under 35 minutes with the last mile at 6:40 or better. Did this on the same route I have been so thankfully I knew the turn around point and used Janet and Christina's watches to mark the mile and 2 mile in order to get my splits, started with them the first two miles then was on my own the rest.
Ran the usual course but did it in the morning early (it was humid but cool compared to how it would have been at lunch).
| 07:03.5 |
| 07:05.9 |
| 06:56.2 |
| 06:41.9 |
| 06:29.3 |
| Total 34:16.8 |
Thursday Track:
The track has been getting busy with fall athletics teams doing summer practices. We were going to do 600s but instead did 400s so that coach wouldn't have to run through a field of football and soccer players to give us splits.
It was humid but not too hot as a storm front was moving in. I was absolutely toasted by the end of the workout, praying coach only planned 8 quarters, but thankful for 10 rather than 12 :) Ran these by myself this week since SH was in CA.
We were aiming for 1:25 on all but I obviously faded a bit at the end of the workout:
As usual one mile warm up and 4*100 strides than 10*400
1:25.20 (1:18.51)
1:23.58 (1:22.66)
1:23.39(1:10.57)
1:23.87(1:10.67)
1:23.55(1:09.38)
1:24.33(1:11.24)
1:25.01(1:17.01)
1:25.38(1:11.89)
1:26.33(1:09.38)
1:26.25
Sunday Long Run:
I had intended on doing 15 miles Sunday but by 9 it was clear that 13 would be plenty. Just wasn't feeling very perky and the hills were draining me. My form was pretty poor and I ended up jogging in the last mile because my stomach was upset with a slight push in pace the 12th mile.
8:06 pace for the run including 2 minutes walking to get my stomach under control.
It was cool but humid and I think having run and done some yardwork in the afternoon sun the day before had drained me a bit. Took the next day off and I am feeling much perkier now.
Week 6 with the Coach and Whiskey Island Race Report
Friday Night Social Time with My Long Lost Trail Girls (Who I miss very much!!!)
In general this week I have just felt a bit tired. I am sure this is just the miles piling up consistently every week. Adding quality to the mileage was bound to leaving me feeling a little less perky eventually. Making a large effort from here on out to keep my easy and recovery days easier.
My Garmin bit the dust Tuesday during my track workout so I have gone back to my old mileage calculation methods which include mooching pace from my friends garmins, and running known mileage routes. Surprisingly my pacing instincts seem pretty good without the watch, but be sure I am trying to find the receipt/warranty so I can get it in and fixed. Tracking mileage and pace is so much simpler with that dang watch.
June 15th through June 21st- 61 miles
Monday- Rest
Tuesday- 7.2 track
Wednesday- 7.4 easy 8:48 pace
Thursday- 12.5 miles ~7:53 pace
Friday- 7.5 miles ~8:29 pace
Saturday- AM 4.5 miles easy
PM 7 miles including 3 k cross country race
Sunday- 15 miles ~7:53 pace
Key Workouts:
Track:
Usual warm up one mile at 8 minute pace followed by 4*100 strides
Workout was 1600 followed by 3 minutes rest then 4*400 with one minute rest follwed by 3 minutes rest and 1600
Goal for the first mile was even pace for 6:10 or better. Pace was way off with a 1:34 followed by 1:35, picked it up to try and get back aiming for 1:30s the last two since 6:10 was the goal. Instead over compensated and ran 1:27 and 1:25 for a 6:01 total. Ooops. Not how I would have liked that to go, definitely went anaerobic the last lap making the rest of the workout harder than it should have been.
400s we were aiming for 1:25-1:27
1:25.38 (58.84)
1:25.95 (1:00.25)
1:25.52 (1:03.93)
1:24.64 (3:12.98)
Last 1600 was supposed to be faster than the first. I was pretty toasted but managed to eek out 6 flat.
Medium Long Run:
Since I was feeling run down after racing last week coach took tempo off the plate this week and instead had a medium long run aiming for around 7:50 pace. With my Garmin fried I decided to just run home from work which I know is about 12.5 miles. I mapped the route on USATF Americas Running Routes to get an idea of a few of the mileage markers to keep an eye on relative pace. I didn't feel stellar but my pacing instincts must be pretty good as I was just over 7:50 average for the run.
My legs were feeling pretty thrashed so I opted for an ice bath after the run. Never fun but I am thinking it was necessary.
Whiskey Island Sunset Relay:
Saturday morning I went to try out a treadmill I decided to purchase and then I headed over to Whiskey Island to check out the race course I was running that night. It was a cross country relay race that I was doing with Salty. Ran the course twice and figured coach's goal of 5:50 pace or better was a little aggressive given the course lay out. The first mile wasn't bad, some rough grass and one mini steep hill, a few yards of sand, and a bit of pavement. But the last 1400 was filled with 4 short steep hills and what felt like a gazillion sharp turns. Did the course in about 16-17 minutes each loop that morning and figured I could shave 3-4 minutes off that while racing it.
The race was a relay and money race. Prizes for top three female teams, coed, and male. Since Salty and I both ran sub 19s at Flag Day I figured we had a good chance of winning the female teams. I opted to go first since Salty is a much better competitor than me. We decided to match and wore my bright pink Under Armour Tanks. Pretty comfy, and despite it being incredibly hot and humid the tanks were comfortable and worked well.
The chip system here was interesting. We got stick on Velcro and the bib velcroed to our shirt then as I came in I remove the bib and hand it to Salty to Velcro onto her outfit and go back through the chute to activate the second leg.
A quick survey of the start showed that all the other fast chicks were paired up with male competitors and were running the second leg. Looks like I will be racing the boys. Sure enough by the first turn it is clear there are no women around me and a handful of super fast guys bounding ahead. One guy was right next to me and was not holding a straight line, making it difficult to fall into a rhythm. I thought oh great, but thankfully I pulled ahead of him shortly after the beach section. I reeled in one more guy who had gone out too fast as I crested the first hill. The ground here was very uneven but thankfully no problems. We headed down a steep hill and a sharp left at the bottom onto pavement, almost bit it but thankfully did not.
As I headed out the lead males were heading back on this section of pavement led by local tri stud AJB. I gave a shout as I passed, not sure he had a clue who I was. Brian S was in close pursuit and looked strong. As I made my way back it was apparent that none of the female teams would catch me. There was a water station as we headed off the pavement and I opted for a quick sip since it was so humid.
Caught up to one more male as I passed the mile marker and headed into the tougher section of the course. I did my best to keep my effort high and push up the hills, but it was apparent my pace was slowing. I just don't corner well and it has been too long since I ran cross country. I could tell the lead guys had a huge gap on me as they were coming out of the woods that I still needed to run around to get into to. No one was around me anymore so I was just running hard to the finish. Into the woods and out of them, then back in again before you head to the finish, but you aren't done quite yet you have to go past the finish, around a tree and then back through the chute. I tore off the bib a bit early, and it was good I did because my velcro came off too and I needed to peel them apart before handing off to Salty. Finished in 12:25 and was happy with the effort. I probably could have gone harder the second half, but it was a good hard run and I had left Salty with at least 2 minutes on our next female competitor. (A quick look at the watch later showed 5:51 for the first mile, so obviously the last 1400 meters were slow!!!)
Headed out to cheer on Salty. Got a little worried when I saw a female in front of her, but got confirmation she was on a coed team. It's too bad she didn't start first actually because she ran a 12:35 obviously we could have pushed each other to better times. I missed Salty's finish but we handily snagged 1st female team. The next team had splits of 15+ and 16+. A couple speedy chicks were there but were teamed up with some fast men so we were able to sneak in a win and grab $100 each for our efforts. Not bad for 12:25 minute work.
The race was run by Clevelandplaysracing. Their events are awesome and they are relatively new in Cleveland. Check them out if you haven't already.
Long Run:
Woke up exhausted Sunday. Not sure if it was still left over from partying too hard Friday night or just the mileage building up on me. Still yawning after the 30 minute drive to Solon I was grateful for the small group which in turn usually promotes an easier pace. This was indeed the case and was very much appreciated as I slept ran my way through the run. My stomach was not happy and the humidity was making me lethargic but I survived my planned 15 with company (who thankfully gave me a gel which was a nice energy boost!) in about 7:53 pace.
Week 4 of Coached Training
Still working on getting speedy and so far so good. Had a good track workout this week and tempo run. Not sure if it was the nice weather or a mini fitness breakthrough but everything was faster without additional effort.
Run Down June 1st through June 7th(59 Miles)
Monday: 7.66 miles 8:10 pace
Tuesday: Track 8.13 miles
Wednesday: 7.17 miles 8:03 pace
Thursday: Tempo Run total 8.12 miles 7:26 pace
Friday: 7.78 miles 8:00 pace
Saturday: Rest (Cleaning House and Partying with College Friends)
Sunday: AM 15 Mile Long Run 7:39 pace
PM 5.38 recovery run 9:12 pace
Key Workouts:
Track:
5 by 1000 aiming for 6 minute pace or better. What coach didn't tell me is that if I hadn't hit paces I would have had to do a hard mile at the end. I did hit the paces but assumed I would have the mile at the end so he let me do a tempo mile instead of straight to a cool down since I felt fine, but he didn't want me to push it.
3 laps easy
one mile warm up 7:31
4*100 strides
5*1000 with 2 min rest aiming for 6 minute pace or better (3:45) Ran with Hawthorne
3:43.35 (2:03.65)
3:42.24 (2:01.87)
3:43.08 (2:06.68)
3:41.54 (2:02.74)
3:40.41 (5:48.69)
One mile tempo: 6:54.84
3 lap cool down
Tempo: (Or you know you are getting fit when you almost PR your 5 mile during a tempo workout)
Ran on Marginal with CV. Temps were perfect! The wind was absolutely nuts on the way out but at our backs on the way back for once :)
Aimed to make the 3rd and 4th miles faster (we did 2.5 out and 2.5 back) From mile 3 on CV pulled ahead, she ran around 6:20 for the 4th and 6:24 for the last with slowing down the last 50 meters.
I'd give most of the credit for the faster pace to the wind but we did do 3:15 on that first half of mile 3 into the wind...
800 splits:
3:30.91
3:31.10
3:27.25
3:24.61
3:15.10 (still into the wind!)
3:14.04
3:12.38
3:10.14
3:16.94
3:15.50
Mile totals:
Total time: 33:18 Only 5 seconds off my 5 mile PR at Malachi :)
Long Run:
Definitely had a few too many Saturday night with my friends and I was feeling it for Sundays long run. I brought my handheld to help hydrate and just got it done. Started to feel better later in the run but wasn't quite able to keep up with the group this time around. A little slower than last week but still under 8 so a good workout.
Run Down June 1st through June 7th(59 Miles)
Monday: 7.66 miles 8:10 pace
Tuesday: Track 8.13 miles
Wednesday: 7.17 miles 8:03 pace
Thursday: Tempo Run total 8.12 miles 7:26 pace
Friday: 7.78 miles 8:00 pace
Saturday: Rest (Cleaning House and Partying with College Friends)
Sunday: AM 15 Mile Long Run 7:39 pace
PM 5.38 recovery run 9:12 pace
Key Workouts:
Track:
5 by 1000 aiming for 6 minute pace or better. What coach didn't tell me is that if I hadn't hit paces I would have had to do a hard mile at the end. I did hit the paces but assumed I would have the mile at the end so he let me do a tempo mile instead of straight to a cool down since I felt fine, but he didn't want me to push it.
3 laps easy
one mile warm up 7:31
4*100 strides
5*1000 with 2 min rest aiming for 6 minute pace or better (3:45) Ran with Hawthorne
3:43.35 (2:03.65)
3:42.24 (2:01.87)
3:43.08 (2:06.68)
3:41.54 (2:02.74)
3:40.41 (5:48.69)
One mile tempo: 6:54.84
3 lap cool down
Tempo: (Or you know you are getting fit when you almost PR your 5 mile during a tempo workout)
Ran on Marginal with CV. Temps were perfect! The wind was absolutely nuts on the way out but at our backs on the way back for once :)
Aimed to make the 3rd and 4th miles faster (we did 2.5 out and 2.5 back) From mile 3 on CV pulled ahead, she ran around 6:20 for the 4th and 6:24 for the last with slowing down the last 50 meters.
I'd give most of the credit for the faster pace to the wind but we did do 3:15 on that first half of mile 3 into the wind...
800 splits:
3:30.91
3:31.10
3:27.25
3:24.61
3:15.10 (still into the wind!)
3:14.04
3:12.38
3:10.14
3:16.94
3:15.50
Mile totals:
| 07:02.0 |
| 06:51.9 |
| 06:29.1 |
| 06:22.5 |
| 06:32.4 |
Long Run:
Definitely had a few too many Saturday night with my friends and I was feeling it for Sundays long run. I brought my handheld to help hydrate and just got it done. Started to feel better later in the run but wasn't quite able to keep up with the group this time around. A little slower than last week but still under 8 so a good workout.
Week 3 of Coached Training
Right now coach is dictating the desired paces on my long runs, tempo runs, and certain key runs during the week. He is also letting me know days where I should be treating the mileage like a recovery. Goal mileage right now is 55-60 mpw. I can run 6 days or 7, but no more than 10 miles in one run other than my long run day so if I want to do a 12 mile day during the week I need to split it up between 8 and 4 or 7 and 5. Long run right now is not to exceed 15 miles. This is working pretty well for me. I am aiming for running everyday but this week work caught up to me and Wednesday I had to take a day off from running. It worked out fine and I am sure my body and mind appreciated the break.
Run Down May 25th through May 31st (58 Miles)
Notes for the week-It was hot and humid early in the week but the weekend runs the temps were awesome! The trail run on Saturday was a nice little break, went with my old trail running buddies and just enjoyed the day, very easy pace, walking many of the hills.
Saturday night did some (brief) core exercises and light weights, no yoga this week because of scheduling conflicts.
Monday- 5.25 easy run 8:30 pace
Tuesday- 8 miles AM 7:29 pace (Note I am not a morning person!)
Wednesday-Off
Thursday-4 Miles recovery AM 8:38 pace
Track Workout PM 8.25 Miles
Friday-8.25 miles recovery with CV 8:17 Pace
Saturday- Gorgeous Easy Muddy Trail Run 9.4 miles (So good to be back on the Buckeye Trail!)
Sunday- 15 mile long run 7:32 pace
Key Workouts:
Tempo:
No Tempo this week, but Tuesday coach had me keep the pace under 8 minute miles. The run went fine but it is definitely harder for me to run that pace in the morning during the week than it is to do it at lunch. Work dictated that I had to get this run in early or not at all so I sucked it up and woke up early.
Track:
Moved track to Thursday because of conflicts BB and I had.
I did a little bit of an easy warm up (1.25) before the crew got there then we got to work
Mile warm up 7:34
4*100 strides/100 recoveries
Ladder Workout Out. Coach wanted me to aim for 6:20 the first mile then pace had to be equal or better for each following interval. Last mile is just a good hard effort, not necessarily the pace we held on the intervals. Did the workout with BB and Solar so my rests were a little longer, their a little shorter.
1600: 6:15, about 3 minute recovery jog
1200: 4:35, 3:24 recovery
800: 2:58, 2:42 recovery
400: 1:26, 1:54 recovery
400: 1:22, lap recovery (4:28)
1600 Good Hard Effort: 6:18 (Same as 3 weeks ago)
I was pretty whipped after this workout! It was Humid!
800 meter cool down Slow!
Long Run:
Coach has me aiming for low 8s on the long runs for now. Problem with that and the Sunday SERC group is the people I like to run with are just a hair faster than that and I am like a chameleon I am just drawn into their pace rather than running on my own. But I felt really good this morning and it was beautiful out. Ran most of the run with Frank and CK. Had two new runners show up which was great.
Run Down May 25th through May 31st (58 Miles)
Notes for the week-It was hot and humid early in the week but the weekend runs the temps were awesome! The trail run on Saturday was a nice little break, went with my old trail running buddies and just enjoyed the day, very easy pace, walking many of the hills.
Saturday night did some (brief) core exercises and light weights, no yoga this week because of scheduling conflicts.
Monday- 5.25 easy run 8:30 pace
Tuesday- 8 miles AM 7:29 pace (Note I am not a morning person!)
Wednesday-Off
Thursday-4 Miles recovery AM 8:38 pace
Track Workout PM 8.25 Miles
Friday-8.25 miles recovery with CV 8:17 Pace
Saturday- Gorgeous Easy Muddy Trail Run 9.4 miles (So good to be back on the Buckeye Trail!)
Sunday- 15 mile long run 7:32 pace
Key Workouts:
Tempo:
No Tempo this week, but Tuesday coach had me keep the pace under 8 minute miles. The run went fine but it is definitely harder for me to run that pace in the morning during the week than it is to do it at lunch. Work dictated that I had to get this run in early or not at all so I sucked it up and woke up early.
Track:
Moved track to Thursday because of conflicts BB and I had.
I did a little bit of an easy warm up (1.25) before the crew got there then we got to work
Mile warm up 7:34
4*100 strides/100 recoveries
Ladder Workout Out. Coach wanted me to aim for 6:20 the first mile then pace had to be equal or better for each following interval. Last mile is just a good hard effort, not necessarily the pace we held on the intervals. Did the workout with BB and Solar so my rests were a little longer, their a little shorter.
1600: 6:15, about 3 minute recovery jog
1200: 4:35, 3:24 recovery
800: 2:58, 2:42 recovery
400: 1:26, 1:54 recovery
400: 1:22, lap recovery (4:28)
1600 Good Hard Effort: 6:18 (Same as 3 weeks ago)
I was pretty whipped after this workout! It was Humid!
800 meter cool down Slow!
Long Run:
Coach has me aiming for low 8s on the long runs for now. Problem with that and the Sunday SERC group is the people I like to run with are just a hair faster than that and I am like a chameleon I am just drawn into their pace rather than running on my own. But I felt really good this morning and it was beautiful out. Ran most of the run with Frank and CK. Had two new runners show up which was great.
Week Number 2 with the Coach
5-18 through 5-24 (54 Miles)
Monday- 3.26 easy 9:44 pace (I was pretty whipped!)
Tuesday-7.79 on the track
Wednesday- 7.74 easy 8:14 pace
Thursday- 5 miles tempo in 34:40, 8.44 miles total
Friday- 7.58 recovery 8:33 pace
Saturday- 13 Mile long run 8:04 pace
Sunday- 6.54 easy 9:06 pace
*Also did one hour of Yoga Thursday Night, Saturday worked in the yard for 5 hours
I'm supposed to be doing 55-60 miles per week so I came up a bit shy. Need to pay better attention this week :)
Details on the key workouts below:
Track Workout #2 with Coach:
Next key race is a 5k so we are starting to work on my speed and turn over. I was still tired from the half marathon and my right achilles is tweaked a bit (hurts when I put on my running shoes until I get warmed up)
Couple of easy laps then one mile warm up at 7:31 followed by 4*100 strides then 3 sets of: (4*200 on/200 easy), 800. Aiming for 40-43 on the 200s (Have I mentioned I hate 200s, I have no speed from the line!). First 800 under 3:20 and each following faster than the previous 800.
Set 1: 45.27(1:06.92 R), 43.40 (1:11.09 R), 44.70 (1:14.63 R), 43.37 (2:50 R),
800: 3:08.52
Set 2: 45.03(1:14.91 R), 42.26(1:18.25 R),41.59(1:18.49 R),41.66 (3:23 R),
800: 2:59.59
Set 3: 41.66 (1:11.74 R), 41.19 (1:13.43 R),41.99(1:16 R), 41 something (watch lost splits for this one), (2:30 R),
800: 2:53
These times aren't anything outstanding for me, looking back I have done all of this in the past, but I think the key is going to be consistency and we will hopefully see these times drop quickly.
Tempo:
The tempo run went pretty well. I could tell I was tired the last few miles (and it was hot!!!), but I pushed and actually upped the pace a bit. I was trying not to look at the watch as much since I started off close to pace I wanted to try and hold it without using the Garmin. It felt comfortable the first two miles then I had to work a bit. Obviously I went a little hard on the back half, likely compensating a bit too much for feeling wiped out!
Ran this one on my own for the most part. CV jumped in for the 4th mile. I was a little faster than we wanted (aiming for 7) but the goal of these workouts is to get used to running 7s. I need to be able to feel the pace with no watch. Since this was my second tempo after a bunch of speed and the half last week I think it was likely the pace would feel a bit easier than it did last week when I was still coming out of marathon mode.
Long Run:
Ran with Salty in the heat of the day Saturday. Probably not our brightest decision ever. Coach wanted 13 miles at even low 8s. Mission achieved. It was really hot and I should have brought more water but I survived. Our first 6.5 went great we were a wee bit fast at just under 8 but Salty had some dehydration issues so we backed it off the second half and it evened out to the low 8s we were supposed to run. Next time Salty we hit the pavement before the heat of the afternoon!
Monday- 3.26 easy 9:44 pace (I was pretty whipped!)
Tuesday-7.79 on the track
Wednesday- 7.74 easy 8:14 pace
Thursday- 5 miles tempo in 34:40, 8.44 miles total
Friday- 7.58 recovery 8:33 pace
Saturday- 13 Mile long run 8:04 pace
Sunday- 6.54 easy 9:06 pace
*Also did one hour of Yoga Thursday Night, Saturday worked in the yard for 5 hours
I'm supposed to be doing 55-60 miles per week so I came up a bit shy. Need to pay better attention this week :)
Details on the key workouts below:
Track Workout #2 with Coach:
Next key race is a 5k so we are starting to work on my speed and turn over. I was still tired from the half marathon and my right achilles is tweaked a bit (hurts when I put on my running shoes until I get warmed up)
Couple of easy laps then one mile warm up at 7:31 followed by 4*100 strides then 3 sets of: (4*200 on/200 easy), 800. Aiming for 40-43 on the 200s (Have I mentioned I hate 200s, I have no speed from the line!). First 800 under 3:20 and each following faster than the previous 800.
Set 1: 45.27(1:06.92 R), 43.40 (1:11.09 R), 44.70 (1:14.63 R), 43.37 (2:50 R),
800: 3:08.52
Set 2: 45.03(1:14.91 R), 42.26(1:18.25 R),41.59(1:18.49 R),41.66 (3:23 R),
800: 2:59.59
Set 3: 41.66 (1:11.74 R), 41.19 (1:13.43 R),41.99(1:16 R), 41 something (watch lost splits for this one), (2:30 R),
800: 2:53
These times aren't anything outstanding for me, looking back I have done all of this in the past, but I think the key is going to be consistency and we will hopefully see these times drop quickly.
Tempo:
The tempo run went pretty well. I could tell I was tired the last few miles (and it was hot!!!), but I pushed and actually upped the pace a bit. I was trying not to look at the watch as much since I started off close to pace I wanted to try and hold it without using the Garmin. It felt comfortable the first two miles then I had to work a bit. Obviously I went a little hard on the back half, likely compensating a bit too much for feeling wiped out!
Ran this one on my own for the most part. CV jumped in for the 4th mile. I was a little faster than we wanted (aiming for 7) but the goal of these workouts is to get used to running 7s. I need to be able to feel the pace with no watch. Since this was my second tempo after a bunch of speed and the half last week I think it was likely the pace would feel a bit easier than it did last week when I was still coming out of marathon mode.
| 06:58.1 |
| 06:59.8 |
| 06:56.3 |
| 06:53.8 |
| 06:52.2 |
Long Run:
Ran with Salty in the heat of the day Saturday. Probably not our brightest decision ever. Coach wanted 13 miles at even low 8s. Mission achieved. It was really hot and I should have brought more water but I survived. Our first 6.5 went great we were a wee bit fast at just under 8 but Salty had some dehydration issues so we backed it off the second half and it evened out to the low 8s we were supposed to run. Next time Salty we hit the pavement before the heat of the afternoon!
The New Coach
I am going to try and be better about keeping this blog updated this summer but bear with me, life is (a very good kind of) super hectic lately and I have a lot on my plate.
Since 2004 I have kind of been winding my way aimlessly through marathon, triathlon, and ultra training. Some things I have done right and others in retrospect I realize could likely have been done better. Each season I learn a bit more and realize where I have missed out or what I could have done better. But I have gotten to the point where I really would like to avoid any missteps and cash in on my hard work soon. To this extent I am going to be working with a coach this year.
My friend and one of many SERC mentors GA has hinted at wanting to coach me over the past year and I have finally taken him up on his offer. He has been working with my friend BB and it has obviously made a difference for her so I am looking forward to the results of some hard focused training this year. Training started last week and so far so good. The first track workout was easier than I expected but no shocker the intensity already bumped up a little this week.
So far nothing far out there compared to what I should have been doing all along. I think the major help will be having someone who can realize my potential better than I can and can focus on the elements of my training that will be most beneficial in helping me to reach my goals. I have some confidence issues and I really think having a coach to tell me what the goal is every race and workout will help me to just do it, rather than wondering if I can do it and coming up short. I have always responded well to regimented workouts from coaches in the past as long as they were tailored to my abilities so I am excited to get to work.
I'll try to be better about posting workouts and mileage so you can see what I am up to with coach over the next months and year.
5-11 through 5-17 (55 Miles)
Monday- 7 Easy 8:03 pace
Tuesday- 7 on the track (workout detailed below)
Wednesday- 4 Easy 8:37 pace
Thursday- Tempo 5 miles (7:02 pace), 8 miles total
Friday- 6 easy 8:27 pace
Saturday- 3 easy 9:12 pace
Sunday- 13.1 Race+ 7.5 miles Easy (10 minute pace) between the warm up and pacing GP
*Also did one hour of Yoga Thursday Night and a few days of light core and upper body exercises
Details on the key workouts below:
Track Workout #1 with Coach:
Goal on this one was to start to learn my paces.
Couple of easy laps then one mile warm up at 7:28 followed by 4*100 strides then 8*400, and 1600 hard.
I ran with coach and BB on these but ran on the outside of lane one at coaches shoulder so that I would at least feel like I was running a little faster :) He let us loose on number 7 with instruction to run the same pace. I stayed on the outside but still went too fast so he ran with us again on number 8. All of those were with 200 recovery jogs/90 second rests then one lap easy followed by the mile at hard effort, he just told me to go out at a pace I could hold for the whole mile and that he would tell me if I was going too slow. Well my math skillz suck so when coach told me I slowed down the second lap of the mile I thought I had really slowed down so I may have upped the effort a wee bit too much the last two laps :) Everything felt pretty good, a nice quality workout but nothing that made me feel wasted.
400s:
1:34
1:33
1:31
1:31
1:31
1:31
1:29 oops
1:32
Mile 6:18 (1:36, 1:37, 1:32,1:32)
Tempo:
Ran this one with CV and the initial goal was to run 7:20 and pick up the pace if I felt good. I wasn't sure how I would react to a 5 mile tempo since my tempos did not go well before Boston and I hadn't run a tempo in several weeks. Turns out backing off the pace a bit resulted in a much better (mental) workout for me. CV and I were really consistent even into the headwind on the way back and I felt pretty good about the effort.
7:04.3
7:01.9
7:04.9
6:57.3
7:02.4
Half Marathon:
We just did a mini one day taper for the half and the goal was to get used to running sub 7 for 10 miles since I have yet to do that. To that effect coach told me to go out with Frank and stay with him through mile 10 then hold pace if it felt okay or back off if it didn't. Obviously that went really well ending in a surprise 4:30 PR and my best race PR of any distance.
Since 2004 I have kind of been winding my way aimlessly through marathon, triathlon, and ultra training. Some things I have done right and others in retrospect I realize could likely have been done better. Each season I learn a bit more and realize where I have missed out or what I could have done better. But I have gotten to the point where I really would like to avoid any missteps and cash in on my hard work soon. To this extent I am going to be working with a coach this year.
My friend and one of many SERC mentors GA has hinted at wanting to coach me over the past year and I have finally taken him up on his offer. He has been working with my friend BB and it has obviously made a difference for her so I am looking forward to the results of some hard focused training this year. Training started last week and so far so good. The first track workout was easier than I expected but no shocker the intensity already bumped up a little this week.
So far nothing far out there compared to what I should have been doing all along. I think the major help will be having someone who can realize my potential better than I can and can focus on the elements of my training that will be most beneficial in helping me to reach my goals. I have some confidence issues and I really think having a coach to tell me what the goal is every race and workout will help me to just do it, rather than wondering if I can do it and coming up short. I have always responded well to regimented workouts from coaches in the past as long as they were tailored to my abilities so I am excited to get to work.
I'll try to be better about posting workouts and mileage so you can see what I am up to with coach over the next months and year.
5-11 through 5-17 (55 Miles)
Monday- 7 Easy 8:03 pace
Tuesday- 7 on the track (workout detailed below)
Wednesday- 4 Easy 8:37 pace
Thursday- Tempo 5 miles (7:02 pace), 8 miles total
Friday- 6 easy 8:27 pace
Saturday- 3 easy 9:12 pace
Sunday- 13.1 Race+ 7.5 miles Easy (10 minute pace) between the warm up and pacing GP
*Also did one hour of Yoga Thursday Night and a few days of light core and upper body exercises
Details on the key workouts below:
Track Workout #1 with Coach:
Goal on this one was to start to learn my paces.
Couple of easy laps then one mile warm up at 7:28 followed by 4*100 strides then 8*400, and 1600 hard.
I ran with coach and BB on these but ran on the outside of lane one at coaches shoulder so that I would at least feel like I was running a little faster :) He let us loose on number 7 with instruction to run the same pace. I stayed on the outside but still went too fast so he ran with us again on number 8. All of those were with 200 recovery jogs/90 second rests then one lap easy followed by the mile at hard effort, he just told me to go out at a pace I could hold for the whole mile and that he would tell me if I was going too slow. Well my math skillz suck so when coach told me I slowed down the second lap of the mile I thought I had really slowed down so I may have upped the effort a wee bit too much the last two laps :) Everything felt pretty good, a nice quality workout but nothing that made me feel wasted.
400s:
1:34
1:33
1:31
1:31
1:31
1:31
1:29 oops
1:32
Mile 6:18 (1:36, 1:37, 1:32,1:32)
Tempo:
Ran this one with CV and the initial goal was to run 7:20 and pick up the pace if I felt good. I wasn't sure how I would react to a 5 mile tempo since my tempos did not go well before Boston and I hadn't run a tempo in several weeks. Turns out backing off the pace a bit resulted in a much better (mental) workout for me. CV and I were really consistent even into the headwind on the way back and I felt pretty good about the effort.
7:04.3
7:01.9
7:04.9
6:57.3
7:02.4
Half Marathon:
We just did a mini one day taper for the half and the goal was to get used to running sub 7 for 10 miles since I have yet to do that. To that effect coach told me to go out with Frank and stay with him through mile 10 then hold pace if it felt okay or back off if it didn't. Obviously that went really well ending in a surprise 4:30 PR and my best race PR of any distance.
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