August (2016) Running Challenge
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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
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@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.
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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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ceciliaslater wrote: »Don't let that cupcake chart fool you. You can have 2 AND A HALF cupcakes for a 5k. Don't short-change yourself!
ha ha I hate to say but not me, 3.1 miles I burn under 300 calories, but that won't stop me from eating 2 or 2 and half!1 -
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.
I always love to read through some of the elite marathon training journals i come across. This one a guy is doing 140 mile weeks with several brutal track or tempo workouts. One was a 15 mile track workout with 25x400m in which he went from 70 second laps to 66 towards the end.
https://runnersconnect.net/running-tips/elite-runner-training-schedule/0 -
skippygirlsmom wrote: »ceciliaslater wrote: »Don't let that cupcake chart fool you. You can have 2 AND A HALF cupcakes for a 5k. Don't short-change yourself!
ha ha I hate to say but not me, 3.1 miles I burn under 300 calories, but that won't stop me from eating 2 or 2 and half!
Yup, same here. 'cept I'll eat all of them. And they will probably be the 500+ calorie cupcakes!2 -
This was a speed training day, so I did a fartlek run on my lunch break. 1 mile warmup, 2 miles fartleks, .5 mile cooldown (although I certainly didn't feel very cool, lol). Something about the weather conditions today, while not stupid crazy hot, paired with the speed work just made this feel absolutely brutal. The thought that came to mind mid-run was that I felt like I was running with one of those electric heated blankets wrapped around me. Even the little air that was moving was warm. Ugh. But, the most important part is that I did it!
RCADD 5k for Recovery (maybe???) – 8/27
South Nyack 10 Miler – 9/11
Adirondacks Distance Festival ½ Marathon – 9/25
Sleepy Hollow 10k – 10/22
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I keep thinking, the time it took him to run 10 miles is about the time it took me to run 5 miles. So, I would pretty much be training like a pro if I could run half of his mileage... not that my mileage is anywhere close to that.Wednesday
AM: 12-mile recovery run, followed by a massage.
PM: 5-mile recovery runSaturday
AM: 11-mile recovery run, massage
PM: 6-mile recovery run
And I guess these must be his rest days?2 -
@Orphia
Holy that schedule looks brutal. 4 mile warmups, 12 mile tempos and 3 mile cd. I'd be dead after that. Anyway his schedule follows a pretty simple planning.
A tempo on tuesday, intervals on friday and a long run. The rest of the days and doubles are easy running at just 6 min miles
))). No wonder when he runs his tempo at 5 min/miles
Anyway I know he runs around 100 miles per week. 120-130 is when he peaks
Did tempo run today. 2x2 miles with 2 min rest. New tempo pace is 4:15 but it was kinda hot today and I got pretty tired after the first one and did the second one a little slower at 4:20 something. I think I'll stay at 4:20 min/km pace for now, seems comfortable but hard.
Also is 420
Date.....Distance..Type/min/km
August 1 - 6.6 km - V.Easy/7:00
August 2 - 7.4 km - Reps/4:00
August 3 - 7.6 km - V.Easy/6:50
August 4 - 6.4 km - Easy/6:15
August 5 - 12+4km - Tempo&Reps and Easy/4:50
August 6 - 5.0 km - Easy/6:05
August 7 - 10.4km - Long(ish)Run/6:17
August 8 - 3.6 km - Easy/6:00
August 9 - 6.0 km - Easy/6:07
August 10- 10.2km - Speedwork/4:20
August 11- 6.0 km - Tempo/4:45
August 12- 8.0 km - Easy/5:55
August 13- 9.4 km - Easy/6:30
August 14- 12.8km - Long run/6:00
August 15- Rest
August 16- 11.0km - Time trial/3:59
August 17- 8.0 km - Easy/5:50
August 18- 8.0 km - Easy/5:50
August 19- 11.8km - Tempo/4:20
03/04: Bucharest 10k and Family run 48:28
16/04: Color Run Bucharest
17/04: Forest Run 5k 22:05
04/06: Happy Run 5k 21:57
22/07: Bucharest After9Cross 9.5k 49:03
28/08: Fox Trail Half Marathon (10k)
18/09: Baneasa Trail Run (10k)
25/09: Black Sea 10k
09/10: Bucharest International Marathon (Half Debut)
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Today’s run was pretty good. It started out a wee bit rough, as it took me about a mile to really get into it and actually want to keep going. I wasn’t really feeling the RockMyRun mix that I selected, and there was garbage on the TVs, so the treadmill began to feel boring. It wasn’t until the endorphins started kicking in that I felt I wanted to actually make a workout of this.
I went at easy pace (for me), about 12:15/mile. Toward the end of my run, I decided to see how fast I could sustain and went up to 6.0 mph, or 10:00/mile. That felt like flying. I was able to keep that up for about a quarter mile. So now I have something to base some strides off of, should I decide to do that sort of thing in the future.
4.1 miles total today, looking very good for hitting goal this month as I have less than 8 miles to go.
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4.1 miles = a little over two cupcakes, right? 4
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6
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AdrianChr92 wrote: »
that's an awesome nun.1
https://www.youtube.com/watch?v=wgnb0iKNSMc
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