August (2016) Running Challenge
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August 11th....3.89 miles to add to the total of 23.89.....27.76. Still trying to achieve 85 miles this month.Long run planned today....going to slow it waaay down at 70% max heart rate, hopefully 10 miles today...still very hot at Naptown....84 degrees, 91HI, and 52% humidity. Will check in later.
Achieved goal of 10 miles.....but unable to slow to 70% ...at all. First mile, averaged 75%, then next 6 miles at 80-82%; Felt good, breathing well, focused on posture, arm placement and slowing my steps. Then legs and feet became very sore and I felt like I had to pick up the pace to stretch out my hips...and I noticed that my heart rate decreased by 3%. Co-incidence? It happened on 3 other occasions in the last couple of miles...I really tried to focus on keeping the heart rate down, still at 79-83%. After completing mile 9.25, sprinted the last 3/4 mile...ended with 96% heart rate, but not really breathing hard or bent over trying to catch my breath like I usually am when going full out. ...it took forever (nearly 2.5 hours for 10 miles)....but going to try it again in a couple of weeks. Not sore at all. Even cut my recovery walk (jumping jacks, high knees, etc) short due to my husband needing me to help with the yard.
August 1---poison ivy....rest day
August 2....;poison ivy....rest day
August 3....dr.'s visit for the poison ivy....put on Prednisone....rest again
August 4....4 miles....
August 5....husband's 65th birthday....celebration with friends.
August 6.....10 miles
August 7....still with poison ivy....rest day...actually I work the night shift.
August 8th...weight lifting, Spinning class...then 3.87 miles on the treadmill.
August 9th.....6 miles...
August 10th....rest day....lots of walking at the Indiana State Fair.
August 11th...weight lifting....treadmill (rolling hills)....3.89 miles. Worked in some sprints, otherwise running at slower pace...averaged 11:45 minute pace. Drenched in sweat afterward. Last day of Prednisone.
4 pages of posts that I haven't read yet...you guys are killing me.
The prednisone taper was rough. Didn't feel like working out today at all. Slept hard last night 5 hours and then another 3 plus 2 extra in the afternoon...total of 10 hours. Legs today feel heavy esp. around the knees. I don't think that my legs are more sore today than normal but that Prednisone masked my muscle soreness for a week, and I am now feeling it. Skipping my long run this week. Also have a long stretch of work nights ahead....5 out of the next 6.
August 16th...4 miles....finally got a run in between my work nights....worked 5 out of 6 this stretch. Light drizzle...very humid...the weather is trying to break here...I'll take it over what Louisiana is dealing with. Anyway, pace was 10:45 minute miles...not really pushing myself that hard, probably 88% max heart rate..the first time I have run sub 11 minute miles... total is 31.76
Sooooo behind with regard to reading posts....about 12 pages.
August 18th....6 miles.....really "embracing the suck"....not wanting to do it today....headache for the first 5 miles..lower back and neck soreness. Only 4 hours sleep x 2 days and just finished a 5 out of 6 work stretch. Decided to run slower or faster as I felt it...very humid today...78% and 78 degrees with "real feel" of 80 degrees. The humidity was a bit oppressive but normally doesn't bother me as much as today.
total for the month 37,760 -
August goal.....run
8/1 3.12....and I struggled through that!
8/2 snorkel 4 hours
8/3 life
8/4 more life
8/5 3.15
8/6 4.00
8/7 lazy (can't blame life) (however, I DID mow the 2 acres and muck out the chicken coop, so I wasn't a complete slug....)
8/8 5.83
8/9 snorkel 3 hours
8/10 3.2
8/11 snorkel 2 hours
8/12 3.30
8/13 3.57
8/14 rest
8/15 4.10
8/16 couldn't
8/17 5.87
8/18 3.20
Total 39.34
Upcoming races:
SHEPower Virtual Half: July 18
Las Vegas RocknRoll Virtual 5k runs--making the band
......Guitar Solo 6/28 3.85
......Drum Solo 7/21
......Lead Singer in August or September
Las Vegas RocknRoll Half 11/13/16
Ticker is my goal for 2016 and accumulation to date:
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Mo Farah's training schedule is pretty "easy"! (Think about it...)
http://www.trainingarunner.com/2014/10/09/mo-farahs-typical-weekly-training-schedule/
Monday
AM: 10-mile recovery run (6:00min/mile pace)
PM: 6-mile recovery run
Tuesday
AM: 4-mile warm-up run; 8-12mile tempo run anywhere from 4:40 to 5:00min/mile pace (depending on altitude and terrain); 3-mile cool-down run
NOON: Strength and conditioning session (1 hour)
PM: 6-mile recovery run
Wednesday
AM: 12-mile recovery run, followed by a massage.
PM: 5-mile recovery run
Thursday
AM: 11-mile recovery run
PM: 5-mile recovery run
Friday
AM: 4-mile warm-up jog; 10x200m intervals (with 200m recovery jogs) on grass in 29 seconds each rep; 10x200m hill sprints at equal effort, walk back down to recover; 4-mile cool-down run.
NOON: Strength and conditioning session (1 hour)
PM: 4-miles easy
Saturday
AM: 11-mile recovery run, massage
PM: 6-mile recovery run
Sunday
AM: 22-27 miles, no slower than marathon race pace + 1 minute (for Mo, this means 5:40min/mile)
Total: 126-135 miles per week
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Just gonna drop this right here:
https://www.youtube.com/watch?v=wgnb0iKNSMc
Screenshot I took 3 hours ago.
So incredibly amazing.3 -
@Orphia Mo Farah's schedule is CRAZY. I know a real-life, everyday person who runs 90-100 miles a week..... around a job working full-time with special ed children. It totally blows me away that she has time for that kind of mileage when elites who get paid to run only run 20-40 miles a week more than she does!3
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Got my 5 miles in this morning with some intervals. Went to bed at 8:30 last night so I was able to get up to fit the 5 miles in. I absolutely could not stay awake. SO glad it's Friday.
8/1 - 5.1 miles
8/2 - 4.6 miles with intervals
8/3 - 4.6 miles + Strength Training
8/4 - 5.67 miles
8/5 - 5.1 miles + Strength Training
8/6 - 43 miles biking
8/7 - 30 miles biking
8/8 - 3.1 miles
8/9 - 18 miles biking
8/10 - strength training
8/11 - 5.2 miles
8/12 - 5.3 miles + strength training
8/13 - 44 miles biking
8/14 - 44 miles biking
8/15 - 4.25 miles
8/16 - 4.6 miles w/Intervals
8/17 - strength training
8/18 - 4.5 miles
8/19 - 5 miles w/ intervals
Upcoming races
2/5/17 - Daytona Beach HM
2/26/17 - Disney Princess HM Orlando5 -
@kristinegift That's interesting about the crisco vs petroleum jelly. I may buy a small container and try it out. I worked with a guy that would put lotion in his gloves (nitrile type) and wear them to address the winter hand cracking common in our line of work. Same principle, we just need foot gloves.
@instantmartian Yes I am lucky to be where I am with just a bachelor's degree. I appreciate each and every gallon/ litre of gas you all buy.
My husband has a master's in counseling and a list of licensures. He's come up into management and is slowly closing the gap. I also put myself through school, went back at 27 with 3 kids, headed for divorce and it was a struggle. Hence, the unfinished masters. I/we have significant college debit too. I hired in making just more than half of what I'm making now. I've been there 10.5 years. More money more debit. Same old hamster wheel.
I'm sure you'll find something with that MBA. I'm just not in a location to finish/restart a master's program. I'd really like too though. Go to northern Alabama!3 -
No running for me today: knee caps very sore
Waiting for PT referral to arrive. In the meantime, rest, ice, frustration, etc... 2 -
@kristinegift Even more amazing is that your friend while running 20-40 miles a week less probably runs for the same amount of time ( adding 2 minutes per mile as a guess ).5
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2.5 miles recovery last night
34.5 miles done with goal of 70.1 -
8/1- 4.01
8/1- 9.02<---Daily Double. If it isn't thunderstorming in the morning, I will not be happy.
8/2- REST <- Recovering from the INSANE daily double
8/3-4.1
8/4- 7.82
8/5- 4
8/6- 13.11
8/7- REST
8/8- REST <- beginning of cutback week
8/9: 5.01
8/10-5.13
8/11- 7.02
8/12- REST
8/13- 9.08
8/14- REST
8/15- 4.08
8/16- 9.0
8/17- Forced rest day<- 25 minutes of Kayaking for XT
8/18- 9.01
8/19- 4.05
total/monthly goal: 94.42/125
Today's notes: O got up at 0500, that's Fy Vay Em, to non runners, which is sleeping in for a running day. 4.05 easy miles at 9:44 average pace.
I had a major realization about how much I've improved as a runner. When I started running for real in April/May, 9:44 would have put me into tempo run pace. Now it's an E pace for me. I can't believe the gains I've made. Thank you! to all the folks on here who have helped me along the way, and encouraged and grounded me!6 -
I have this problem, too. I have to constantly remind myself, pretty much every time I'm out running, that I need to keep a certain pace. I tend to overdue it in training runs and races when I stop consciously thinking about and checking my pace. I am terrible with the whole "feel" thing. What I feel is easy for myself really isn't, and I wear myself out after a few miles. I completely rely on my Garmin. I've been doing this for almost six years, one would think I would have this all figured out by now, but I don't.KatieJane83 wrote: »Oh yeah, don't get me wrong, I still do my easy runs easy. It's just a mental effort to make sure I don't push while I'm doing them, lol.
I'm pretty sure I've also never wanted to get out of bed one time in my life. I hate waking up and I'm awful at it. I absolutely cannot "get up and go" or else I end up with a situation like you did with your Keurig. About that Keurig, though, I have a single cup one that I inherited from my brother. I almost never use it. But mine won't let me push the start button until there's a cup under it. It must have some sort of weight sensor or something on it. I thought they were all like that, as this one is pretty old. I guess not! I used to have a similar situation as you more times than I'd like to admit when I was living with my parents after college. Back before Keurigs, my parents had a coffee maker that would make one cup of coffee or two. My dad drinks decaf and my mom drank regular, so this was a perfect solution for them, as you could make two different cups of coffee at the same time with this little machine. In order to change between one cup or two, you'd have to turn a little dial on the top. At the time, I was selling insurance, and our office was about an hour and a half from my parents'. We'd have weekly, sometimes twice-per-week, meetings at 7am, so I was up and out the door around 5:15am. I would almost always forget to check the dial, and at least once per week, I would end up with a half a cup of coffee and another half a cup of hot water with coffee residue to clean off the counter and floor.greenolivetree wrote: »By the way, I did NOT want to get up this morning. I don't think I've ever wanted to get out of bed even once in my life actually. But anyway......got dressed to go walk, got my precious/evil Diet Coke and proceeded to make hubby's coffee. Well, I stinkin' forgot to put the cup under the Keurig and coffee started running all over the counter! Ugh. What a mess.
I'm not a fan of running in anything much above 70 degrees, but I will not complain about the heat. I will take running in a 90 degree day over a 30 degree any time. I absolutely, 100% despise cold weather and winter. I have been generally loving this summer!Man all this bashing on summer and the nice warm/hot weather. Where my lizards at?! I need to find a heat buddy, I love running in the dead heat of the day. I could also find a big rock and just lay there completely happy so maybe I'm just part lizard man (the dinosaurs didn't die, they evolved).
Thanks for all the advice! I will definitely have to check out that book. I had a massage late last week, and I already have one scheduled for 2pm after the race. I have no doubt I can run a HM, I did earlier this year. I did that one with 10 miles as my longest training run, and I'll be doing the same for this one, it seems. I takes a lot of effort for me to have a positive attitude. I consider myself a realist - I always consider all options and outcomes and just go with it. It's not a good habit to have, and I am working on trying to change it, but that's been me my entire life.Sounds like you are doing your training runs right- focus on distance, fuel , hydration.
You have a 7, 6+ and and 8 mile run under your belt this month. I ran 9, a very sloppy 9, as my longest hm training. I think you can do the hm in a month, and you'll be surprised. This one in a month is a pre Feb HM, just a training race. Because by February you'll be able to dial in your pace and strategy. And it's a RNR run? You'll be ready.
Get your mind right. Adopt a mantra. "I'm strong, I'm trained, I can do this" or when that negativity creeps in just before the race- "so what" . So what if I walk, so what if I'm past my time goal, so what... It's not a crisis. It's fine. "I'm strong,. I'm trained, I can do this". Dismiss that negativity. It's not valid. Your a bad *kitten*.
@ddmom0811 and I ran our first hm's on the same day. Having a training buddy helped. (Anyone running the same weekend?) She came across a blog turned book by Brook Kreder "Onward".. it helped manage my fears, find solace, and see the humor and spirit of running.
That goes for all of us, don't that let doubt creep in. Y'all are beast's! We are runners.
Ps- a month out from the race, have a massage
I am actually running this one with a friend, but she is quite a bit slower than I am, so we'll be hanging out before the race and then after. I expect her to finish around a half hour after I do. I had another friend who was supposed to be running it, as well, but she's injured and had to pass; she's a bit slower than me, as well, anyway. My cousin's wife is running, but she's a gazelle, and someone else I know is registered but from my understanding, she's about the same pace as my first friend. None of these people live anywhere near me (the closest is about 45 minutes away), so even trying to coordinate schedules and do a few training runs together is kind of impossible. The only time only ever gone for a run with someone was one 3-mile training run about four years ago. I am a lone wolf, not really by choice, though, but that's okay.
My friend's boyfriend and my boyfriend will be at the half to cheer us on (or watch us start, go back to the hotel, and come back for when I should be finished). I must say, I have one of the most supportive boyfriends ever. So far this year, he was up at 2am with me to carry my bag and follow me all around Disney World for my last half that started at 5am. Then, this past Spring, for the Broad Street Run in Philly (my absolutely worst running experience ever), he stood out in the cold rain to be with me as I waited at the start line, and then he met me about halfway through in front of his old high school to cheer me on, he then proceeded to run with me to City Hall, then watched me run by about a mile from the finish, and then met me at the finish line. It was so cold and it rained the entire time. I was miserable, he stayed positive. He is such a trooper! I actually never asked him to do either of these things for me, it was completely his idea and initiative.
I think my biggest fear about this race is the last two times I ran this course (well, what is the last stretch of the course), I managed to first injure my hip, and second do something to my IT band on my same leg a year later. I think it might have to do with the pitch of the road, to be honest. That makes me a little nervous as that route is the last 4 miles of this half.
In reality, I am pretty excited. I know it'll be a good time, and it'll be a fun weekend in Philly with my boyfriend, friend, and her boyfriend. We have all sorts of plans of places to go and things to see (that pretty much all revolve around food and beer). My boyfriend and I want to take them to a lot of our favorite spots around the city. I just still can't quite understand why I don't feel nearly as ready for this one as I did for the last. Maybe it's the training in the heat?
I seriously think you should go after that masters if that's what you want to do! Do one class at a time online or something. I've always loved school (the academic part of it, anyway), and while I literally felt insane during my full-time masters pursuit when I was at my last job with its crazy schedule and long hours, I was kind of sad when it was over, even though it was a huge relief. I have absolutely no idea how some people in my program managed to do all I did with kids thrown into the mix, but they, somehow, made it work! It's funny how the debt thing works, isn't it? Good luck to you!@instantmartian Yes I am lucky to be where I am with just a bachelor's degree. I appreciate each and every gallon/ litre of gas you all buy. My husband has a master's in counseling and a list of licensures. He's come up into management and is slowly closing the gap. I also put myself through school, went back at 27 with 3 kids, headed for divorce and it was a struggle. Hence, the unfinished masters. I/we have significant college debit too. I hired in making just more than half of what I'm making now. I've been there 10.5 years. More money more debit. Same old hamster wheel.
I'm sure you'll find something with that MBA. I'm just not in a location to finish/restart a master's program. I'd really like too though. Go to northern Alabama!1 -
8/1 - Intended to run 4, but oversleeping and a thunderstorm kept it from happening :-(
8/2 - Bodypump class, followed by Abs/Core class. I may be too uncoordinated for this ab stuff...I feel like a bull in a china shop for sure.
8/3 - 4.11 miles. Cool but foggy/sticky. Felt like running through a shower.
8/4 - 5 miles on treadmill (Trek class). The Y was so humid, kinda felt like I was outside anyway.
8/5 - Bodypump class.
8/6 - 6.33 miles with HM training group.
8/7 - Rest Day.
8/8 - 4.25 miles. Felt good!
8/9 - Unplanned rest day. Some annoying back pain kept me awake all night, so I "overslept" without actually getting any sleep.
8/10 - 4.3 miles in 75°, 90% humidity...plus, owl.
8/11 - 4.95 miles on treadmill (Trek class). Then, some quick upper body weights. Again, humid.
8/12 - Spin Class...not sure I have ever sweat that much in my life
8/13 - 6 mile group run with HM training group. Nice pace, cooler temp.
8/14 - Rest / housework day. Ended day with an unnecessary trip to the ER for my 10 year old. Even Moms that are Pediatric nurses overreact once in a while
8/15 - Slept in due to that ER visit.
8/16 - Bodypump class, followed by Abs/Core class.
8/17 - 5.04 miles. Started in a pleasant, light rain...ended in humidity.
8/18 - 4.27 miles. Weather was OK, but felt like a slog. Just one of those days, I guess
8/19 - Spin Class, followed by upper body weights.
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This guy writes some good stuff. Some of these things I definitely need to remind myself of at times: bodyforwife.com/the-exercisers-creed/
So, I am so super duper proud of myself! I am not a morning person (I totally agree w/the previous posters who have said they've never enjoyed getting up), so tend to do all my runs at lunchtime or in the evening, or if it's a weekend I never seem to get out til at least 10:30am, lol. Last Sunday I actually started my long run at 7am because it was organized by a couple people in the fb running group I'm a member of, so my committing to it there it forced me to get up and get there, lol (they planned it based on one of my running routes so I had to be there as the guide!). So, a pat on the back for me, I just instigated a 7:30am Sunday long run by posting it myself on the fb page! It seems like this might be the only way to get myself to run early, by publicly stating it so that I have to be held to it, lol. I would also like to try to do more group runs, because I know I need to get better at sticking to my easy pace, and it'll be easier to do that if I have someone to talk to while I'm running (if I can't talk I'll know I'm going too fast)
(edited because grammar is hard on a Friday morning)1 -
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Rest day for me today (well deserved after four days straight--that's more than I've done in a long time). Good timing, too, as the high today is 89 and tomorrow's is only 80! Saturday night/Sunday morning low--for my first long run post surgery!--is 54 degrees!! SO EXCITED! Now to figure out where the heck I'm going to run. That's the bad part about moving-not knowing where the safe running routes are.2
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Today's run was hard, but rewarding with a new PR. It was nice and coolish, but I was still soaked when I finished. Really looking forward to autumn weather!
Happy TGIF everyone!!!
1/8: REST
2/8: 5.30 km + 20 mins yoga
3/8: 5.38 km + 20 mins yoga
4/8: 5.39 km + 20 mins yoga
5/8: 5.43 km + 20 mins yoga
6/8: 4.50 km (Walked Colour Vibe due to terrain on course, and it wasn`t even a true 5K)
7/8: 6.05 km + 20 mins yoga
8/8: 5.37 km + 20 mins yoga (New PR! 5K in 34:31)
9/8: REST (early morning meeting; walked all over instead)
10/8: 5.40 km + 20 mins yoga (New PR! 5K in 33:59)
11/8: 5.42 km + 20 mins yoga
12/8: 5.16 km + 20 mins yoga
13/8: REST
14/8: LIFE
15/8: 5.22 km + 20 mins yoga (New PR! 5K in 33:25) + 4.24 km in the evening
16/8: 5.40 km + 20 mins yoga + some strength training (tried Strides for the first time, only managed to do 3)
17/8: 5.39 km + 20 mins yoga + some strength training (1 Stride done)
18/8: 5.42 km + 20 mins yoga + some strength training
19/8: 5.44 km + 20 mins yoga + some strength training (New PR!!! 5K in 33:01)
20/8: REST
21/8:
22/8:
23/8:
24/8:
25/8:
26/8:
27/8:
28/8: REST
29/8:
30/8:
31/8:
Current PR: 5K in 33:01 / 10K in 1:17:??
Races:
6/8: Colour Vibe 5K
24/9: Obstacle Course “Coureur des bois”
20/10-01/11 : Zombies Run! App 2016 Fall Virtual Run
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Rest day today - long run tomorrow.
@kristinegift good info on the feet Years ago I broke a toe when I dropped a weight on it and never had it fixed so it pokes at my little toe causing a callous there that sometimes hurts like hell. I keep saying I need to have it fixed because it affects the shoes I wear etc, but I can't find a time of the year that I don't want to run to have it done LOL
@9voice9 love the video. I read somewhere that he said he won't ever run the 400m because you have to train too hard for it. ha ha I was telling Skip and she laughed and said "welcome to my world Usain"
@orphia I'm exhausted reading Mo's schedule - holy crap
A little guide for your cupcake eating pleasure.
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3.58 run this morning - first half was very sluggish - maybe allergies, maybe just a little off today. Either way, tomorrow is a rest day.
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5K on Sunday so I took it a little easier this week. This morning, while I ran my first mile slow, since I felt good I decided to see what might be a good race pace for me (still slow....LOL) and stepped it up a bit for the second mile. Fastest mile yet according to Nike running app and kept my HR in the 145 zone so I can go faster if I want on race day......I think.
08/04 – 1 mile
08/05 – 1 mile
08/06 – 3 miles
08/09 – 1.3 miles – HR 135-140 HR running flat surface………154 running hills
08/10 – 80 min Strength Training + 20 min Xtraining – Stairmaster and Stationary Bike (140 HR)
08/11 – 3.05 miles – AVG HR 143, lower on flat (lowest 127) higher on hills (highest 153)
08/12 – 1 mile – AVG HR 144 + 90 min strength training
08/13 – Rest Day
08/14 – 3.3 miles, 12 laps at park, HR average 155 & took 35 seconds off my mile time
08/15 – 1 mile - 85 min Strength Training
08/16 – 2 miles – Easy Pace AVG HR 132
08/17 – 1 mile – 85 min Strength Training
08/18 – Rest Day – 35 min swim
08/19 – 2.1 miles - AVG HR 144
Next two days
08/20 – 90 min stretching, shoulder rehab and Arnold’s biceps/triceps
08/21 – 5K Tiki Run
Have a great weekend everyone! Stay strong and fast!
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8/1 - 2.23 - HS XC Practice
8/2 - 6.0 - Easy
8/2 - 4.15 - Easy
8/3 - 15.03 - Easy
8/4 - 6.0 - Recovery
8/5 - 11.06 Easy + 3.47 @ MP XC Practice
8/6 - 7.0 Easy W/ 10 x 160M Strides
8/7 - 10.22 MP
8/8 - 4.38 Recovery
9/9 - 9.53 Easy
9/10 - 11.05 VO2Max workout with 6x600 w/ 400 recovery @ 5k pace.
9/11 - 6.02 Recovery
8/12 - 12.49 - Easy w/ 6.3 @ MP
8/13 - 8.5 Easy
8/14 - 22.01 - Long Run
8/15 - 3.0 - Recovery
8/16 -10.06 - Easy
8/17 - 16.21 - Easy
8/18 - 5.4 - Recovery
8/19 - 8.7 Tempo
Total 182.52 of 285 miles
Today was scheduled for 12 w/ 7 @ threshold. That didn't happen. I got up late and got a little over 2 mile warmup in before starting xc practice. The older kids assignment was to do 7 easy, which translates to my threshold pace of about 7:50-8:00. I know better than to try and keep up with them at the start so i let them surge out thinking they'd settle in to their easy pace after a half mile or so. That didn't happen and they ended up running closer to 7:00 flat. I ran 7:34, 7:43, 7:32, 7:51 on the 4 mile loop. I knew I had burned out to quick so instead of continuing and risking hurting myself I ran a couple more miles recovery and called it a workout. You'd think after several years of doing this I'd learn, but I'm still a competitive male at heart. It's been 2 years since I've raced a 5k, and was only about 30 seconds from that Race PR of 23:03. I'm sure I'd be closer to 21 in a race situation so i know that all the easy miles are paying off. Easy recovery tomorrow, then long on Sunday should get me close to 70 miles for the week.2 -
8/01: Off, rest day
8/02: 4 miles, easy + strides + strength training
8/03: 8 miles, fartlek
8/04: 4 miles, easy + strides + strength training
8/05: Off, active rest day - leisurely biking and walking
8/06: 13.1 miles, long and super easy
8/07: 10K race (51:59 - 6.30 miles) + 2.13 mile warm up
8/08: Off, rest day
8/09: 4 miles, easy + strides + strength training
8/10: 5 miles
8/11: Off, injured - 45 minutes elliptical + strength training
8/12: Off, injured - 80 minutes elliptical + core
8/13: Off, injured - 85 minutes biking
8/14: Off, injured - 50 minutes biking + core
8/15: Off, injured/rest day
8/16: Off, injured - 85 minutes biking + core
8/17: Off, injured - 80 minutes biking
8/18: Off, injured/rest day
Total: 46.7 miles
Overview:
Some more biking, and another rest day. I've been icing my knee religiously and doing the stretches/exercises the PT gave me 2-3 times a day, which I think is helping? Very little pain now when I walk down stairs, and yesterday I walked for ~10 minutes pain free. Tried a tiny little jog down my alley last night (200ish meters) and had only a little pain. Planning to bike and do core today, and maybe try to run a mile tomorrow. Or sunday. I'm at the point now where I'm scared to try running - what if I make the pain come back and then have to take even more time off - but I'm also scared to keep taking time off because the marathon is rapidly approaching...
In other news, I had ice cream for dinner last night so definitely not a win on the nutrition front
Backstory: I've been working on this research project for 15 months (I'm a physics PhD student) and wrote a first draft of the paper we are going to publish on it. Had a nice little chat with our experimental collaborators yesterday and it turns out they sent us bad data at the beginning of the project. So everything is wrong. The worst part is, they apparently realized a month or two in that the data was bad and went back to redo it, but I guess they just decided not to tell us or send us the new data? Let's just say my usual strategy of coping with extreme anger/frustration (going for a long run) was unavailable to me, so I resorted to an ice cream dinner and a lot of wine instead. My stomach is not so happy this morning, but my soul feels a lot better haha
Upcoming races:
8/07: Chicago 10K 51:59 - not my best by a long shot but I'll take it
8/26: Rock the Night 5K
9/10: Chicago Women's Half Marathon
9/25: Lifetime 5K
10/09: Chicago Marathon
10/30: Hot Chocolate 5K
11/27: Space Coast Half Marathon1 -
1--- travel doc appointment
2---30 minutes pool swim/running!, 1 mile walk
3--- 0.5 mile walk
4---30 minutes pool swim/ water jogging
6---0.7 mile walk
7---0.7 mile walk
8---20 minute swim/weights
9---35 minute swim
11--- weights
12--- 40 minute swim, 1 mile walk
13---2.1 mile poké walk
14---0.9 mile walk
16---38 minute swim/ 1.6 mile walk
17---1 mile walk
18---2 mile walk/weights
19---50 minutes horizontal water running
Upcoming races:
10/02/16 Spirit of Survival Lawton OK Quarter Marathon.
11/05/16 Jenks Half Jenks OK
12/11/16 BMW Dallas Marathon, Half
Run the year 2016 898.42/ 2016
Hopeful races:
March 19th 2017 RNR Half Dallas, TX
March 26th 2017 A2A 5k Ardmore, OK
April 30th 2017 OKC Memorial Marathon, Half.2 -
1-stung by a bee yesterday. was told i shouldn't run today
2-leg was doing well but woke up in pain this morning and a little swelling, putting run off till tomorrow just in case.
3-1.66 mi and an 1hr of foam rolling class.
4-nothing
5-nothing yet. aerial yoga or a run maybe-might have a kidney infection. i have to wait for results
6-nothing
7-renfair. i walked 5 miles but no running
8-slept in-recovering from faire
9-back and neck seizing up and i was up early and everything
10-2.01mi and 1 hour foam rollling
11-nope
12-date night
13-8.02mi it felt good but was rough
14-nope
15-nope
16-cold/flare
17-nothing
18-nope
19-nope. long day ahead.
hopefully tomorrow i'll get a run in. either a 5k if i wake up or just on my own
2 -
@5512bf that's a heck of a workout!
@ariceroni I hope your knee gets better soon....My normal stress relief is a run AND ice cream!4 -
Mo Farah's training schedule is pretty "easy"! (Think about it...)
http://www.trainingarunner.com/2014/10/09/mo-farahs-typical-weekly-training-schedule/
Monday
AM: 10-mile recovery run (6:00min/mile pace)
. . .
Friday
AM: 4-mile warm-up jog; 10x200m intervals (with 200m recovery jogs) on grass in 29 seconds each rep; 10x200m hill sprints at equal effort, walk back down to recover; 4-mile cool-down run.
NOON: Strength and conditioning session (1 hour)
PM: 4-miles easy
. . .
Total: 126-135 miles per week
Let me think about this. Mo Farah's 6:00 min/mile is probably about like my 8:00 min/mile. So peak training week (that I didn't actually do) for Boston was scheduled at 75 miles, which would be 600 minutes at an 8 minute mile. (For comparison only; there were faster miles in the training plan.) MoFarah's 135 mile peak would be 810 minutes at a 6 minute mile. Call it 25% more time than the high end of the training plan I had, except I didn't run the high end of that plan. And I was still incredibly time crunched.
It looks like those 29 second 200's are Mo's R pace. That's 29 seconds on grass, which should be a tad slower than the track. For reference, my 200m goal at R pace right now would be 43 seconds. When I was doing 400s at R yesterday evening, I managed the first 200 of a couple of them in 41 seconds . . . on a track, not on grass.
. . . and I did 4 x 400 at R yesterday. I've done 4 x 200 at R several times. Stretching that out to 10 x 200 at R hurts before I even run a step of it. Wow. Just wow.
People tell me I'm fast, but clearly I'm no Mo Farah.5 -
skippygirlsmom wrote: »
A little guide for your cupcake eating pleasure.
Somewhere, I have one of these for donuts.
3 -
Don't let that cupcake chart fool you. You can have 2 AND A HALF cupcakes for a 5k. Don't short-change yourself!5
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