Scheduled workout: Recovery Run at 10:41 to 11:30 pace.
What I did: Shady Lane at 6:30 am, 3.5 miles in 37:18. which is a 10:39 average pace. So just a teensy bit outside the range on the fast side. I felt pretty good for a change. It was quite a bit cooler this morning and less humid, really just a lovely morning to run, and maybe my body is getting used to running before coffee. I actually even enjoyed the last half mile the way I used to back in the day when I ran in the morning all the time.
I did have a weird little pain on the outside of my right foot, just under the ankle, in the first half mile---I remember that I ran out in the street and around some cars to avoid a guy with a big dog that I didn't want to run right up on and surprise, and then I got the foot pain. Was it a cramp? It went away pretty quick. I've had this pain in the left foot but this was the first time in the right foot.
Tomorrow is long run day. I'm going to try to go out early but I do need to have coffee first. Tommy is home this week and he says he will walk the dogs. It will be nice if I can do the run outside instead of on the treadmill. I'm supposed to do 12-14 miles. I think I'll do 3 Loops and then Erie-Broadview-Erie.
In other running related news, I entered the Dayton River Corridor 1/2 marathon and the Powder Keg 5k (next race in the trail series). I am trying to figure out if I entered State to State already. The link on the website doesn't work, and I can't find a confirmation anywhere. It seems weird that I waited so long to enter but it also seems like the online registration wasn't working the other times I checked so maybe that was why. Anyway, I sent a message to the race director via the link on Active.com, and hopefully I'll get an answer soon.
Tuesday, July 31, 2012
Monday, July 30, 2012
Week 3, Day 1
Scheduled workout: 10 - 20 minute warmup + fartlek workout of 8 to 10 times 2 minutes at 5k to 8k effort with 1 minute recovery jogs + 10 - 20 minute cooldown.
So, it was in the low 70s but sunny and humidity in the 80s by the time I was ready to start and I got pretty hot on the dog walk this morning and Tommy is home so he could entertain Eddy, so for all these reasons I did the run on the treadmill.
I did my very slow, easy warmup to about 15 minutes, then started the intervals. I did 8 x 2 min @ 7.0 mph or 8:34 pace, which is about 8k pace or what I ran the 4 mile HP Blast in. On the recovery, I walked for 30 seconds at 3.5 pace, then jogged for 30 seconds at 5.0 pace. So, I guess I did this a little easier than you are supposed to and certainly on the low end of what was prescribed.
Then I finished up at 5.0 pace until I hit 3.5 miles, then I walked for a minute at 3.5 pace, then up to 6.0 pace until I hit 45 minutes, then did the 5 minute treadmill cooldown. So I covered 4.13 miles in 50 minutes.
It seems like I will always do the absolute minimum of what is recommended. I hope that is going to be enough. If I had done the intervals outside I might have gone faster, but this was all I could stand on the treadmill. Also, I had a big knee twinge as I started the first interval that really scared me. It went better after that but I didn't want to push ANY harder or do anymore than the minimum. Iced the knee after.
I hope this is just a result of being stiff from the weekend of agility and not the beginning of something serious. Anyway, I feel okay now. My foot bothered me a little when I first put my shoes on but has been fine since. Not sure what is up with that. Foot felt okay all weekend. My hammies felt a little sore after my last run yesterday.
I did not do the easy run yesterday since it was optional and again, the minimum....thought I needed to rest more.
So, it was in the low 70s but sunny and humidity in the 80s by the time I was ready to start and I got pretty hot on the dog walk this morning and Tommy is home so he could entertain Eddy, so for all these reasons I did the run on the treadmill.
I did my very slow, easy warmup to about 15 minutes, then started the intervals. I did 8 x 2 min @ 7.0 mph or 8:34 pace, which is about 8k pace or what I ran the 4 mile HP Blast in. On the recovery, I walked for 30 seconds at 3.5 pace, then jogged for 30 seconds at 5.0 pace. So, I guess I did this a little easier than you are supposed to and certainly on the low end of what was prescribed.
Then I finished up at 5.0 pace until I hit 3.5 miles, then I walked for a minute at 3.5 pace, then up to 6.0 pace until I hit 45 minutes, then did the 5 minute treadmill cooldown. So I covered 4.13 miles in 50 minutes.
It seems like I will always do the absolute minimum of what is recommended. I hope that is going to be enough. If I had done the intervals outside I might have gone faster, but this was all I could stand on the treadmill. Also, I had a big knee twinge as I started the first interval that really scared me. It went better after that but I didn't want to push ANY harder or do anymore than the minimum. Iced the knee after.
I hope this is just a result of being stiff from the weekend of agility and not the beginning of something serious. Anyway, I feel okay now. My foot bothered me a little when I first put my shoes on but has been fine since. Not sure what is up with that. Foot felt okay all weekend. My hammies felt a little sore after my last run yesterday.
I did not do the easy run yesterday since it was optional and again, the minimum....thought I needed to rest more.
Friday, July 27, 2012
Week 2, Day 5
Workout: 45-60 minute "Easy" run at 9:39-10:33 pace
Overall, went better than last week. I paid less attention to my pace and just ran as I felt. I didn't get out until about 10:45, after sleeping in and walking the dogs. It was close to 80 degrees by then with humidity about 70%. I might have done this on the treadmill but Ed was already downstairs waiting for me by then and I just didn't want to deal with him.
I wanted to stay in the shade as much as possible, so I tried a new route that I'm going to call Victoria-Broadview-Erie or VBE, or I guess it could be EVEBE. I ran up Erie, crossed over at Marburg, then did the Victoria-Portsmouth Loop (or actually, out on Portsmouth to Paxton and back on Victoria) then I ran down Erie on the other side of the street to Broadview, and went up in there to do that loop, then I ran back on Erie and crossed at the Shell station and back up Erie to the neighborhood.
It was a total of 4.84 miles, and if I included the neighborhood (will do next time) it would put it over 5. the tough part is that you have that uphill last mile but at least it is in the shade.The nice part is the first 3 miles are mostly flat to downhill, and although you are out on Erie a bunch you aren't retracing your steps exactly since you run on opposite sides of the street.
Did it in 50:31, or 10:26 average pace, so I guess that was okay. Especially considering the heat. The first three miles did feel pretty easy. The last two miles had a lot of uphill, so it was harder.
Tomorrow I'll be up in Dayton for an agility trial with Zen, so I doubt I will get a run in, but there is an optional recovery run scheduled for Sunday that I might do. Otherwise, I've gotten through the first two weeks of the schedule without missing anything major.
Overall, went better than last week. I paid less attention to my pace and just ran as I felt. I didn't get out until about 10:45, after sleeping in and walking the dogs. It was close to 80 degrees by then with humidity about 70%. I might have done this on the treadmill but Ed was already downstairs waiting for me by then and I just didn't want to deal with him.
I wanted to stay in the shade as much as possible, so I tried a new route that I'm going to call Victoria-Broadview-Erie or VBE, or I guess it could be EVEBE. I ran up Erie, crossed over at Marburg, then did the Victoria-Portsmouth Loop (or actually, out on Portsmouth to Paxton and back on Victoria) then I ran down Erie on the other side of the street to Broadview, and went up in there to do that loop, then I ran back on Erie and crossed at the Shell station and back up Erie to the neighborhood.
It was a total of 4.84 miles, and if I included the neighborhood (will do next time) it would put it over 5. the tough part is that you have that uphill last mile but at least it is in the shade.The nice part is the first 3 miles are mostly flat to downhill, and although you are out on Erie a bunch you aren't retracing your steps exactly since you run on opposite sides of the street.
Did it in 50:31, or 10:26 average pace, so I guess that was okay. Especially considering the heat. The first three miles did feel pretty easy. The last two miles had a lot of uphill, so it was harder.
Tomorrow I'll be up in Dayton for an agility trial with Zen, so I doubt I will get a run in, but there is an optional recovery run scheduled for Sunday that I might do. Otherwise, I've gotten through the first two weeks of the schedule without missing anything major.
Thursday, July 26, 2012
Week 2, Day 4
Today's workout is a Recovery Run at 10:41 to 11:30 pace.
I went out a little later (7 am) just because I slept a little later. The good thing was that it was a little less humid. Couldn't deal with the idea of Shady Lane and having to cross streets so went around the park, even though I wasn't much in the mood to face the hills without coffee, either.
I am not enjoying these little morning jogs as much as I used to back in the day, or as much as I would if I had a cup of coffee first. I did have a few moments of serenity when I was up behind the back of the pavilion on the only flat part of this course.
Took me 36:54 to go 3.23 miles, which works out to 11:23 average pace. I am wondering if it is supposed to feel so difficult to run so slow. I guess I wouldn't normally run the day after a long run, so maybe that's why? And I know that running before coffee is playing a part in the difficulty.
I went out a little later (7 am) just because I slept a little later. The good thing was that it was a little less humid. Couldn't deal with the idea of Shady Lane and having to cross streets so went around the park, even though I wasn't much in the mood to face the hills without coffee, either.
I am not enjoying these little morning jogs as much as I used to back in the day, or as much as I would if I had a cup of coffee first. I did have a few moments of serenity when I was up behind the back of the pavilion on the only flat part of this course.
Took me 36:54 to go 3.23 miles, which works out to 11:23 average pace. I am wondering if it is supposed to feel so difficult to run so slow. I guess I wouldn't normally run the day after a long run, so maybe that's why? And I know that running before coffee is playing a part in the difficulty.
Wednesday, July 25, 2012
Week 2, Day 3
It's long run day again. Supposed to be 105 to 120 minutes at 9:41 to 10:57 pace. Too hot for outside so I'm stuck on the treadmill again.Got a later start today because we all slept in, and I walked the dogs around the park for 50 minutes before I started.
I did it like last week except a little faster and a little longer. So I warmed up to 3.5 mph, then ran most of it at 5.7 mph (10:31 pace) with my usual walking breaks every half-mile. Had water every half- mile, and GU Chomps at 3 and 6 miles. Followed this routine until 1:55, then did the 5 minute cooldown. So that gave me a total of 10.18 miles in 2 hours. Ugh.
I watched Animal Cops-Houston on TV while I ran. Lots of horse stories, a few Rottweiler litter rescues, lots of poor neglected animals but also some happy endings. Ed joined me in the basement and I gave him a beef trachea to munch on, which shut him up for awhile until he fell asleep.
I did okay with the 5.7 mph except I had a little left knee twinge at 2 miles and after that I had to hang on to the railing. The knee felt okay the rest of the way though, and when I stopped running.
Right now I am feeling very tired and have a slight headache, same as usual lately after a hard effort.
Post-run I had a glass of milk with the Nestle's Quik, a rice cake and a Kashi frozen entree (Lemongrass Chicken).
I did it like last week except a little faster and a little longer. So I warmed up to 3.5 mph, then ran most of it at 5.7 mph (10:31 pace) with my usual walking breaks every half-mile. Had water every half- mile, and GU Chomps at 3 and 6 miles. Followed this routine until 1:55, then did the 5 minute cooldown. So that gave me a total of 10.18 miles in 2 hours. Ugh.
I watched Animal Cops-Houston on TV while I ran. Lots of horse stories, a few Rottweiler litter rescues, lots of poor neglected animals but also some happy endings. Ed joined me in the basement and I gave him a beef trachea to munch on, which shut him up for awhile until he fell asleep.
I did okay with the 5.7 mph except I had a little left knee twinge at 2 miles and after that I had to hang on to the railing. The knee felt okay the rest of the way though, and when I stopped running.
Right now I am feeling very tired and have a slight headache, same as usual lately after a hard effort.
Post-run I had a glass of milk with the Nestle's Quik, a rice cake and a Kashi frozen entree (Lemongrass Chicken).
Tuesday, July 24, 2012
Week 2, Day 2
Today's scheduled workout was a Recovery Run at 10:41 to 11:30 pace. Had a tough time with it. I guess I am just not a morning runner anymore, or at least I am not a morning runner without coffee first!
Up at 6 am, dressed for the run, gave Zen her pill, had Eddy & Zen out in the yard for a pee, visited the bathroom myself, out the door around 6:20. Miserable morning, temperature in the low 80s and I don't even want to think about the humidity.
I was thinking that I might get a 4-miler in even while keeping it under 45 minutes but my legs just didn't want to move. I did my Shady Lane route, same as last Tuesday. Time was 39:17 for 3.46 miles or 11:21 average pace, actually even slower than lasts Tuesday when I was taking all the walking breaks. This time I only walked at the end of the first and second miles, as I normally would do.
My weight is up 4 1/2 pounds since last Tuesday, so I have to start paying more attention to what I'm eating and when.
Up at 6 am, dressed for the run, gave Zen her pill, had Eddy & Zen out in the yard for a pee, visited the bathroom myself, out the door around 6:20. Miserable morning, temperature in the low 80s and I don't even want to think about the humidity.
I was thinking that I might get a 4-miler in even while keeping it under 45 minutes but my legs just didn't want to move. I did my Shady Lane route, same as last Tuesday. Time was 39:17 for 3.46 miles or 11:21 average pace, actually even slower than lasts Tuesday when I was taking all the walking breaks. This time I only walked at the end of the first and second miles, as I normally would do.
My weight is up 4 1/2 pounds since last Tuesday, so I have to start paying more attention to what I'm eating and when.
Monday, July 23, 2012
Week 2, Day 1
It was too hot and muggy by the time Susan was awake so we ended up not running together after all, which is just as well because she could not have done the 9:24 part.
Today's workout was to be the Pace Booster run, 50-60 minutes with 20 minutes at a Steady State pace of 9:01 - 9:24. Last week, recall that I did this with too slow of a SS pace because of my miscalculation.
So, on the treadmill, I did my slow 20 minute warmup to 5.0 pace with a couple of 1-minute walk breaks at 3.5 in there. Then I ran at 6.4 mph for 20 minutes, which is 9:22 pace. Then I walked for a minute, then did 4 minutes at 6.0 pace, and then I did the 5 minute treadmill cooldown, for a total of 50 minutes and 4.17 miles.
My knee felt a little catchy before the run but I did get through it---though I was worried about the fast part---and I was a little sore from yesterday's Nike workout. Some soreness in the hips, thighs and also the upper body. A good sore though. Did not eat right away afterwards. I think that RUNRR nutritional recovery thing is not quite right for me. I am up a few pounds from last week, and I think maybe it is just too much carbs. And I really didn't feel better or more recovered or more ready to do the workouts after eating per the McMillan plan.
But maybe I should pick up some Slimfasts or Gatorade shakes and try them out anyway.
Sunday, July 22, 2012
East Fork Backpack Trail Race
This is about the trail race I ran last Sunday, July 15.
Last year was my first time at this race in a number of years, so I didn't know quite what to expect. This year I had a pretty good memory of the course, although to switch things up they reverse direction each year. I think I like this year's direction better, based on my results. I was 8 minutes faster than last year. Unfortunately, everybody else was faster too plus there were more runners, so I didn't finish any highter up in the standings than I did last year. Oh well.
I did feel good the whole way so I am happy about that. And I didn't get any blisters. And overall I enjoyed it more than I had expected I would. I had been debating entering the 10 mile race vs. the 5.6 mile. The 10 mile is just a timed run, whereas the shorter race has the handicapped start times, so you end up getting passed by a lot of the faster people along the way, which is somewhat unpleasant. In the longer race, you can just settle into the back and stay there. But I decided I wasn't up for the two-hours plus of running it would take me to finish the 10 miler.
We have had a miserable, hot and humid summer so far, but it was slightly cooler than it had been in weeks on the morning of this race. I wore my sunglasses but, unlike last year, I did not feel a need to carry a water bottle.
This year I had a start time of 15 minutes after the first runner. I think this was later than last year but not sure. I did notice that the speedy younger woman who started with me last year actually started AHEAD of me this year, which makes no sense at all. I think that Bob Roncker's system for handicapping these things leaves much to be desired. Really, I should be one of the first runners to start, because I am an old, slow, fat woman. My 9:15 start time was right in the middle of the pack.
This year I started with a little 10 year old boy, who, like the woman from last year, left me in the dust immediately. I felt savvy and smart as I jogged up the hill on the side where we would turn (taking advantage of the tangent as much as possible) and I thought maybe eventually I would catch him but no.
I actually passed maybe 4-5 people along the way, which is better than last year where I only passed 2 women, I think. Had a pretty smooth and easy time of it, with no stumbles or falls. The trails were in great shape and fairly dry. There was just a little rain the day before, which cut down on the dust and improved the traction. But there was no mud and the creeks were dry.
My finish time was 59:35, vs 1:07:40 for last year. I was 55 of 79 based on my actual running time, and 59 of 79 based on the actual time from the start of the race. I was 15 of 31 women (the only number that matters for the Dirtiest Dozen), and 25 of 70 age-graded (the little boy I started with, plus another little boy who passed me early on, both made the top ten age-graded). Last year I was 13 of 25 women, so my DD placement is actually worse than last year despite being 8 minutes faster!
Last year was my first time at this race in a number of years, so I didn't know quite what to expect. This year I had a pretty good memory of the course, although to switch things up they reverse direction each year. I think I like this year's direction better, based on my results. I was 8 minutes faster than last year. Unfortunately, everybody else was faster too plus there were more runners, so I didn't finish any highter up in the standings than I did last year. Oh well.
I did feel good the whole way so I am happy about that. And I didn't get any blisters. And overall I enjoyed it more than I had expected I would. I had been debating entering the 10 mile race vs. the 5.6 mile. The 10 mile is just a timed run, whereas the shorter race has the handicapped start times, so you end up getting passed by a lot of the faster people along the way, which is somewhat unpleasant. In the longer race, you can just settle into the back and stay there. But I decided I wasn't up for the two-hours plus of running it would take me to finish the 10 miler.
We have had a miserable, hot and humid summer so far, but it was slightly cooler than it had been in weeks on the morning of this race. I wore my sunglasses but, unlike last year, I did not feel a need to carry a water bottle.
This year I had a start time of 15 minutes after the first runner. I think this was later than last year but not sure. I did notice that the speedy younger woman who started with me last year actually started AHEAD of me this year, which makes no sense at all. I think that Bob Roncker's system for handicapping these things leaves much to be desired. Really, I should be one of the first runners to start, because I am an old, slow, fat woman. My 9:15 start time was right in the middle of the pack.
This year I started with a little 10 year old boy, who, like the woman from last year, left me in the dust immediately. I felt savvy and smart as I jogged up the hill on the side where we would turn (taking advantage of the tangent as much as possible) and I thought maybe eventually I would catch him but no.
I actually passed maybe 4-5 people along the way, which is better than last year where I only passed 2 women, I think. Had a pretty smooth and easy time of it, with no stumbles or falls. The trails were in great shape and fairly dry. There was just a little rain the day before, which cut down on the dust and improved the traction. But there was no mud and the creeks were dry.
My finish time was 59:35, vs 1:07:40 for last year. I was 55 of 79 based on my actual running time, and 59 of 79 based on the actual time from the start of the race. I was 15 of 31 women (the only number that matters for the Dirtiest Dozen), and 25 of 70 age-graded (the little boy I started with, plus another little boy who passed me early on, both made the top ten age-graded). Last year I was 13 of 25 women, so my DD placement is actually worse than last year despite being 8 minutes faster!
Week 1, Day 7
This is an off-day because of the wedding showers, but Cathy & Tori left this morning, and Susan & Ross are off getting pictures taken and visiting friends, so I had time to get a workout in.
Unfortunately, my left knee was very twinge-y this morning---is that really because I wore a slight heel to a bar with a slippery floor last night?---so I decided not to run. Instead I did one of the Nike Training Club workouts from my iPhone app.
I did the 45 minute Energizer workout on the Beginner level, supposed to be a "toning" workout. As usual, my form was horrific and I had to keep stopping to watch the videos of the exercises because I didn't know what the heck I was supposed to be doing. Hope I did not further screw up my knees doing the modified pushups. I tried to do regular pushups instead but I just don't have any upper body strength any more.
Tomorrow, Susan wants to run with me. I hope she is up for the Pace Booster workout that includes 20 minutes at 9 minute pace. We might have to make it a little easier.
Unfortunately, my left knee was very twinge-y this morning---is that really because I wore a slight heel to a bar with a slippery floor last night?---so I decided not to run. Instead I did one of the Nike Training Club workouts from my iPhone app.
I did the 45 minute Energizer workout on the Beginner level, supposed to be a "toning" workout. As usual, my form was horrific and I had to keep stopping to watch the videos of the exercises because I didn't know what the heck I was supposed to be doing. Hope I did not further screw up my knees doing the modified pushups. I tried to do regular pushups instead but I just don't have any upper body strength any more.
Tomorrow, Susan wants to run with me. I hope she is up for the Pace Booster workout that includes 20 minutes at 9 minute pace. We might have to make it a little easier.
Friday, July 20, 2012
Week 1, Day 5
Yesterday was supposed to be a recovery day but I actually did not do any "exercise" because I did not really have time. Walked the dogs for 40 minutes in the morning, took Eddy to agility class, and then came home, grocery shopped and cleaned the house.
Had some weird foot pain (right foot, on the outside up just below the ankle) yesterday. Started during agility class or maybe before and continued all day. Did not notice it while walking dogs. Felt it again this morning but was gone during dog walk and did not bother me while running. Wonder if it is my sandals or what?
Okay, so today's scheduled workout was an "easy run" for 45-60 minutes. Pace is supposed to be 9:39 to 10:33. I did my "Madison" run, which is a little over 5 miles. Worked out to 5.13 miles in 52:16, which is just about right, albeit on the slow side of that range. Only trouble was it didn't feel "easy." Not like speedwork or anything but just not a pleasant, easy, jog. It's 75 degrees and 87 percent humidity right now, so maybe it was the humidity getting to me. And also my legs might be feeling really heavy from yesterday. Didn't get quite the post-run recovery that I was supposed to.
Right now am sitting in the kitchen with ice bag on my knee (felt the left knee catch right at the end of the run as I turned on Bellecrest/Pape), had a big glass of chocolate milk and a Picky Bar.
Had some weird foot pain (right foot, on the outside up just below the ankle) yesterday. Started during agility class or maybe before and continued all day. Did not notice it while walking dogs. Felt it again this morning but was gone during dog walk and did not bother me while running. Wonder if it is my sandals or what?
Okay, so today's scheduled workout was an "easy run" for 45-60 minutes. Pace is supposed to be 9:39 to 10:33. I did my "Madison" run, which is a little over 5 miles. Worked out to 5.13 miles in 52:16, which is just about right, albeit on the slow side of that range. Only trouble was it didn't feel "easy." Not like speedwork or anything but just not a pleasant, easy, jog. It's 75 degrees and 87 percent humidity right now, so maybe it was the humidity getting to me. And also my legs might be feeling really heavy from yesterday. Didn't get quite the post-run recovery that I was supposed to.
Right now am sitting in the kitchen with ice bag on my knee (felt the left knee catch right at the end of the run as I turned on Bellecrest/Pape), had a big glass of chocolate milk and a Picky Bar.
Wednesday, July 18, 2012
Week 1, Day 3
Today is supposed to be the long run, and with the newly recalculated paces, it's supposed to be at 9:41 to 10:57 pace. That's 1:45 to 2:00 of running at that pace.
But I had to run on the treadmill, because when it is 80 degrees and high humidity at 6 am already, that's what you do. I did get up early, but needed to have coffee, feed the dogs, and then walk Maggie for 40 minutes (just couldn't deal with the other two plus they had already doen their business) before I started. So there you go, It's after 9 am by the time I start.
And now it is 11:51, and I'm sitting in the ktichen struggling to get the carb/protein balance right---surprisingly, the protein is easy to get but the carb is hard to get done without an insane amount of food. Or I'm doing it wrong. I'm having a Lean Cuisine Salmon with Basil, a Wasa bread, a big glass of milk with Quik. That gives me the 32 grams of protein that I'm supposed to have, but only about 86 grams of carb and it should be more like 127. Like what, 40 grams short? I'd need to eat almost another 4 Wasas to get that right and that's just ridiculous. So this is just going to have to do it. Maybe I am going to have to buy some of that Slim Fast stuff that Greg McMillan recommends.
Oh, so back to the workout. On the TM, I did my gradual warmup until I got to 3.5 mph, then I went to 5.6, which is 10:42 pace. I decided to do most of the run at a pace that was within the target, and also something I could handle without having to hold on to the rails. But because I am a lazy ass and the treadmill is so hard for me, I took a 1 minute walk break at 3.5 pace every half-mile. Had some GU Chomps at 3 miles and 6 miles, which was the only time I hopped off.
When I got up to 1:45, I hit the cooldown button. In the end, the mileage was 9.12. That's a bunch less that I expect I am supposed to do, but oh well.
I'm thinking that maybe each week I will increase the base pace, so next week I'll try 5.7. Maybe I'll shorten the walk breaks. Maybe I'll increase the time. In the third week the long run is supposed to go up to 12-14 miles, so if I could get the next one over 10 next week that would be good.
I feel good about how I am sticking with the program but bad about how I am not getting anything else done. It's 12:09 now. Ridiculous.
But I had to run on the treadmill, because when it is 80 degrees and high humidity at 6 am already, that's what you do. I did get up early, but needed to have coffee, feed the dogs, and then walk Maggie for 40 minutes (just couldn't deal with the other two plus they had already doen their business) before I started. So there you go, It's after 9 am by the time I start.
And now it is 11:51, and I'm sitting in the ktichen struggling to get the carb/protein balance right---surprisingly, the protein is easy to get but the carb is hard to get done without an insane amount of food. Or I'm doing it wrong. I'm having a Lean Cuisine Salmon with Basil, a Wasa bread, a big glass of milk with Quik. That gives me the 32 grams of protein that I'm supposed to have, but only about 86 grams of carb and it should be more like 127. Like what, 40 grams short? I'd need to eat almost another 4 Wasas to get that right and that's just ridiculous. So this is just going to have to do it. Maybe I am going to have to buy some of that Slim Fast stuff that Greg McMillan recommends.
Oh, so back to the workout. On the TM, I did my gradual warmup until I got to 3.5 mph, then I went to 5.6, which is 10:42 pace. I decided to do most of the run at a pace that was within the target, and also something I could handle without having to hold on to the rails. But because I am a lazy ass and the treadmill is so hard for me, I took a 1 minute walk break at 3.5 pace every half-mile. Had some GU Chomps at 3 miles and 6 miles, which was the only time I hopped off.
When I got up to 1:45, I hit the cooldown button. In the end, the mileage was 9.12. That's a bunch less that I expect I am supposed to do, but oh well.
I'm thinking that maybe each week I will increase the base pace, so next week I'll try 5.7. Maybe I'll shorten the walk breaks. Maybe I'll increase the time. In the third week the long run is supposed to go up to 12-14 miles, so if I could get the next one over 10 next week that would be good.
I feel good about how I am sticking with the program but bad about how I am not getting anything else done. It's 12:09 now. Ridiculous.
Tuesday, July 17, 2012
Week 1, Day 2
Today is a "Recovery Day" when I can do easy cross-training or a very easy run (30 to 45 minutes at 11:52 to 12:22 pace). Of course, I opted for the run. I went out first thing in the morning after letting the dogs out for a pee. Didn't even have coffee. So it was about 6:30 am and already miserable outside.
The first mile was naturally sluggy, especially without the coffee, but after the first mile it was a struggle to keep the pace from increasing. I took a walk break every half mile in order to slow it down. I took the "Shady Lane" route, which is about 3 1/2 miles on my Nike watch, and it took me 39:09, which was just about right.
I think I have to adjust the paces though, because I think I plugged in the wrong data to the McMillan calculator. I am thinking that my training paces need to be a little faster if I'm really going to make the sub 4:10.
The first mile was naturally sluggy, especially without the coffee, but after the first mile it was a struggle to keep the pace from increasing. I took a walk break every half mile in order to slow it down. I took the "Shady Lane" route, which is about 3 1/2 miles on my Nike watch, and it took me 39:09, which was just about right.
I think I have to adjust the paces though, because I think I plugged in the wrong data to the McMillan calculator. I am thinking that my training paces need to be a little faster if I'm really going to make the sub 4:10.
Monday, July 16, 2012
McMillan Training Program---Week 1, Day 1
Today I started following the training program. Going to try to blog about it as I go along. This week is going to be insane and I hardly have time to run let alone write about it but here goes.
Today's workout is a "50-60 minute Pace Booster run." This means in the middle of the run I am supposed to do 15-20 minutes at a "Steady State" pace. SS pace, I estimate according to the McMillan Pace Calculator, is about 9:50 - 10:07 pace.
Here's what I actually did: It's hot and extremely humid today. So I decided to run on the treadmill after I got home from walking the dogs. It was about 10 am when I got down to it. I did my long, slow warmup for 20 minutes. When I do this, I start at the lowest speed the treadmill goes and gradually increase it up to 5 mph/12 min pace, taking a 1 minute walk break every half mile at 3.5 mph. I know, that is ridiculously slow. But it's what I do.
At 20 minutes, I increased the speed to 6 mph/10 min pace, intending to continue for a solid 15 minutes before stopping. However, a couple of minutes into it, I dropped the cap to my water bottle and it skittered off the back of the treadmill and bounced off Ed, who picked it up. So I had to stop and hop off and get it away from him. This unfortunately made the treadmill freak out, causing it to stop and give me an error code.
So after I got the cap back from Ed, I got back on and just started the 15 minute pace segment over. So in the end I did go more like 17 minutes at 10 min pace, but there was that little early interruption. I had a drink of water every half-mile, trying not to spill it all over the place. The 15 minutes went pretty fast. I was watching Food Network.
After the 15 minutes, I was going to go another 15 min, so I walked at 3.5 mph for a minute, then returned to 5 mph/12 min pace for 14 minutes (with another 1 min walk break thrown in there at the half mile mark) and then bumped it up to 6 mph/10 min pace for the last minute. So that was 15 min at Steady State pace and another 15 easy.
Finally I did the 5 min treadmill program cooldown. I'm a little confused on exactly how far I went because of losing the date after the error code but I guess it was about 4 miles in 57 minutes or so.
After the run, I had a Picky Bar and a glass of skim milk. According to the McMillan RUNRR (Runner's Ultimate Nutritional Recovery Routine), I need to take in another 87 grams of carbohydrate and 16 grams of protein, which I'm thinking will happen with lunch.
Today's workout is a "50-60 minute Pace Booster run." This means in the middle of the run I am supposed to do 15-20 minutes at a "Steady State" pace. SS pace, I estimate according to the McMillan Pace Calculator, is about 9:50 - 10:07 pace.
Here's what I actually did: It's hot and extremely humid today. So I decided to run on the treadmill after I got home from walking the dogs. It was about 10 am when I got down to it. I did my long, slow warmup for 20 minutes. When I do this, I start at the lowest speed the treadmill goes and gradually increase it up to 5 mph/12 min pace, taking a 1 minute walk break every half mile at 3.5 mph. I know, that is ridiculously slow. But it's what I do.
At 20 minutes, I increased the speed to 6 mph/10 min pace, intending to continue for a solid 15 minutes before stopping. However, a couple of minutes into it, I dropped the cap to my water bottle and it skittered off the back of the treadmill and bounced off Ed, who picked it up. So I had to stop and hop off and get it away from him. This unfortunately made the treadmill freak out, causing it to stop and give me an error code.
So after I got the cap back from Ed, I got back on and just started the 15 minute pace segment over. So in the end I did go more like 17 minutes at 10 min pace, but there was that little early interruption. I had a drink of water every half-mile, trying not to spill it all over the place. The 15 minutes went pretty fast. I was watching Food Network.
After the 15 minutes, I was going to go another 15 min, so I walked at 3.5 mph for a minute, then returned to 5 mph/12 min pace for 14 minutes (with another 1 min walk break thrown in there at the half mile mark) and then bumped it up to 6 mph/10 min pace for the last minute. So that was 15 min at Steady State pace and another 15 easy.
Finally I did the 5 min treadmill program cooldown. I'm a little confused on exactly how far I went because of losing the date after the error code but I guess it was about 4 miles in 57 minutes or so.
After the run, I had a Picky Bar and a glass of skim milk. According to the McMillan RUNRR (Runner's Ultimate Nutritional Recovery Routine), I need to take in another 87 grams of carbohydrate and 16 grams of protein, which I'm thinking will happen with lunch.
Wednesday, July 11, 2012
Evendale Village 10k --- "Conquer the Hill"
This one is the traditional July 4 race for me, if I can make it there. It's a very nice little community event, which is exactly they type I prefer. The race is a benefit for the community's youth group.
The crowd at this race is mostly people who live in Evendale. They even have awards for the fastest local residents. The rest seem to be older, long-time, geezer-type runners like me.
They only give age group awards to the winners but that's about the only thing I don't like, hardware-hound that I am. There are door prizes, and bags of cold fruit sliced fruit at the finish.
The first mile of this race is uphill, and part of it is fairly steep. I used to be intimidated by this hill but not anymore. What I struggle with more on this course are the flat stretches on Reading Rd. and the second significant hill that comes in mile 4.
I do my slow warmup part way up the first hill and back down. I realize that today the race will just be about surviving and not doing anything stupid. I was thinking something like a 53 but the main thing was not to get heat stroke.
So we line up---and they even have little pace signs, just like at a much larger race---and somebody fires a cannon---but I'm ready for it after all these years and I don't even jump (or maybe I am just really going deaf). And we're off. And I'm jogging up the hill, feeling reasonably comfortable. Not going fast, but not getting passed, either.
Got through the first mile in 9:45. Very slow. And then came the downhill. And around this point, something very surprising happened. I passed Ed Hunter. Ed is one of the old, fast guys. He's always been fast, and I call him an "old guy" because he's older than me, and if you're older than me, then you are old. I can't believe I am passing Ed. What is he even doing back here anyway? I wonder if he is sick. I know I had seen him just back in April at another race and he was not this slow then.
Mile 2 is an 8:32, a little better. And then we are on Reading Rd., and it's hot and there's no shade and it's just miserable. Ed passes me and restores the natural order of the universe. Mile 3 is 9:01.
And then here comes the mile 4 hill that always gets me. I have a rough go of it. I stop and walk a bit. I don't care anymore about my time, I just want to survive and finish the race outside of an ambulance. I pass by Ed's wife, Marilyn, who is doing the walk (4 mile course, skips the first hill).
Mile 4 is a 10:33. All that walking. There's a nice, long downhill in mile 5 and then we're back on Reading Rd. Mile 5 is 9:24.
I see Ed just ahead of me. I don't want to pass him but I do. I can't believe I am passing him. It makes me sad. Ed is getting old. I am getting old. Mile 6 is 9:43.
We make the turn back into the parking lot of the recreation center. There is a young woman just ahead of me. We head toward the finish line and I kick past her. Last .2 is 1:51. Official time is 58:50, more than 5 minutes slower than I expected but it was rough out there.
They hand out place cards as you cross the finish line. You put your card in a little plastic bin corresponding to your age group. Very old school and I love it.
I drink some cold water and munch on the fruit. I grab a bag of ice and rub it on my neck and shoulders, before finally tucking it under my hat. I chat with Marilyn, whom I haven't seen in awhile. She says that Ed has been having back problems and he had a bunch of cortisone shots. Well that explains it.
I hang around for the awards with Ed & Marilyn. Maybe I'll get a door prize. Doesn't happen. Later I check the results. I was 2nd in the age group. First place was a 53:29, right about the time I had expected to run. I've got a lot of work to do before that marathon in November.
The crowd at this race is mostly people who live in Evendale. They even have awards for the fastest local residents. The rest seem to be older, long-time, geezer-type runners like me.
They only give age group awards to the winners but that's about the only thing I don't like, hardware-hound that I am. There are door prizes, and bags of cold fruit sliced fruit at the finish.
The first mile of this race is uphill, and part of it is fairly steep. I used to be intimidated by this hill but not anymore. What I struggle with more on this course are the flat stretches on Reading Rd. and the second significant hill that comes in mile 4.
I do my slow warmup part way up the first hill and back down. I realize that today the race will just be about surviving and not doing anything stupid. I was thinking something like a 53 but the main thing was not to get heat stroke.
So we line up---and they even have little pace signs, just like at a much larger race---and somebody fires a cannon---but I'm ready for it after all these years and I don't even jump (or maybe I am just really going deaf). And we're off. And I'm jogging up the hill, feeling reasonably comfortable. Not going fast, but not getting passed, either.
Got through the first mile in 9:45. Very slow. And then came the downhill. And around this point, something very surprising happened. I passed Ed Hunter. Ed is one of the old, fast guys. He's always been fast, and I call him an "old guy" because he's older than me, and if you're older than me, then you are old. I can't believe I am passing Ed. What is he even doing back here anyway? I wonder if he is sick. I know I had seen him just back in April at another race and he was not this slow then.
Mile 2 is an 8:32, a little better. And then we are on Reading Rd., and it's hot and there's no shade and it's just miserable. Ed passes me and restores the natural order of the universe. Mile 3 is 9:01.
And then here comes the mile 4 hill that always gets me. I have a rough go of it. I stop and walk a bit. I don't care anymore about my time, I just want to survive and finish the race outside of an ambulance. I pass by Ed's wife, Marilyn, who is doing the walk (4 mile course, skips the first hill).
Mile 4 is a 10:33. All that walking. There's a nice, long downhill in mile 5 and then we're back on Reading Rd. Mile 5 is 9:24.
I see Ed just ahead of me. I don't want to pass him but I do. I can't believe I am passing him. It makes me sad. Ed is getting old. I am getting old. Mile 6 is 9:43.
We make the turn back into the parking lot of the recreation center. There is a young woman just ahead of me. We head toward the finish line and I kick past her. Last .2 is 1:51. Official time is 58:50, more than 5 minutes slower than I expected but it was rough out there.
They hand out place cards as you cross the finish line. You put your card in a little plastic bin corresponding to your age group. Very old school and I love it.
I drink some cold water and munch on the fruit. I grab a bag of ice and rub it on my neck and shoulders, before finally tucking it under my hat. I chat with Marilyn, whom I haven't seen in awhile. She says that Ed has been having back problems and he had a bunch of cortisone shots. Well that explains it.
I hang around for the awards with Ed & Marilyn. Maybe I'll get a door prize. Doesn't happen. Later I check the results. I was 2nd in the age group. First place was a 53:29, right about the time I had expected to run. I've got a lot of work to do before that marathon in November.
Hyde Park Blast
This is about the 4 mile race I finished on June 30.
So this was it, the race I had spent the last few months training for. Unfortunately, in the last few weeks, the training program sort of went to pot. I slacked off for various reasons, ran fewer miles, finished fewer cross training workouts, ate too much and gained a few pounds back, and let's face it, I wasn't doing any targeted speed training sessions for this anyway.
But there I was at the start line, as ever optimistic about improving my time over last year. Yes, although I am generally a pessimist about most things, for some reason I tend to be overly optimistic about my potential performance in races. My goal time was 32 minutes, or around three minutes faster than last year. Hey, it could happen.
Beyond being faster, I wanted to move up in my age group standings. Last year I was 4th. It wouldn't matter much in the end because they only give awards to the top 50 men and women, and in this big race at my age I am at a disadvantage.
New course this year. They took out the steep hill in the last mile and replaced it with a longer, less steep hill. Some might say they dumbed it down.
It was warmer and more humid than last year. I left the house at 7:30 and jogged to the start, about a mile and a half. I didn't see many people I knew at the start. 3000 entrants for a race in my neighborhood and I recognized hardly anyone. These are not my people. I recognized exactly two people: one, my Congresswoman (whom I am now embarrassed that I ever supported, though I thought she was the lesser of two evils; and two, one of my neighbors (who didn't recognize me).
A woman standing next to me commented on how sweaty I was and we hadn't even started yet. I told her that I had run there from my house. She asked me how many miles I usually ran, and I just gave her that blank look before responding "it depends." How do you respond to that question? It's a question you expect from a non-runner but not on the starting line of a race! I also overheard someone behind me saying she had never run "this far" before.
No, these are not my people. Anyway, I hoped I was standing in the right spot because even though there was chip timing, I didn't want to have to run around too many people.
It worked out okay. First mile was 8:25 (including about 20 seconds to cross the start). A little slower than I wanted to be but I was having to adjust my expectations in the heat. I grabbed a cup of water at the aid station. Then mile 2 was 8:57, a lot slower than I wanted to be, and the goal time was now out the window. At least my knee felt okay. Mile 3 was an 8:47, just hanging on and looking forward to being finished with the damn thing. I was able to pick it up in the last mile for an 8:14.
My watch time was 34:23 and my official chip time was 34:09, 40 seconds faster than last year, but of course, not nearly what I had hoped. Surprisingly, this did put me 3 of 102 in the age group. Okay, a lot of those people were walkers, and apparently a lot of them had never run "that far" before. I do wonder where all the fast old women go on the morning of this race, however.
They don't give out nearly as much swag as they used to at this race. I still use some of the things they've given out over the years: the key chain, the little candy dishes, the sportbags. There was the technical shirt, in a hideous gray color this time, but that was it pre-race. At the finish, you could pick up another "prize"---earbuds with the race logo on them.
I've never been a big fan of this race, so the earbuds seem especially apt considering how I feel about the people who need to run with tunes! But I have to admit that this race has steadily improved each year. So I'll probably keep showing up for it if I don't have anyplace else better to be.
So this was it, the race I had spent the last few months training for. Unfortunately, in the last few weeks, the training program sort of went to pot. I slacked off for various reasons, ran fewer miles, finished fewer cross training workouts, ate too much and gained a few pounds back, and let's face it, I wasn't doing any targeted speed training sessions for this anyway.
But there I was at the start line, as ever optimistic about improving my time over last year. Yes, although I am generally a pessimist about most things, for some reason I tend to be overly optimistic about my potential performance in races. My goal time was 32 minutes, or around three minutes faster than last year. Hey, it could happen.
Beyond being faster, I wanted to move up in my age group standings. Last year I was 4th. It wouldn't matter much in the end because they only give awards to the top 50 men and women, and in this big race at my age I am at a disadvantage.
New course this year. They took out the steep hill in the last mile and replaced it with a longer, less steep hill. Some might say they dumbed it down.
It was warmer and more humid than last year. I left the house at 7:30 and jogged to the start, about a mile and a half. I didn't see many people I knew at the start. 3000 entrants for a race in my neighborhood and I recognized hardly anyone. These are not my people. I recognized exactly two people: one, my Congresswoman (whom I am now embarrassed that I ever supported, though I thought she was the lesser of two evils; and two, one of my neighbors (who didn't recognize me).
A woman standing next to me commented on how sweaty I was and we hadn't even started yet. I told her that I had run there from my house. She asked me how many miles I usually ran, and I just gave her that blank look before responding "it depends." How do you respond to that question? It's a question you expect from a non-runner but not on the starting line of a race! I also overheard someone behind me saying she had never run "this far" before.
No, these are not my people. Anyway, I hoped I was standing in the right spot because even though there was chip timing, I didn't want to have to run around too many people.
It worked out okay. First mile was 8:25 (including about 20 seconds to cross the start). A little slower than I wanted to be but I was having to adjust my expectations in the heat. I grabbed a cup of water at the aid station. Then mile 2 was 8:57, a lot slower than I wanted to be, and the goal time was now out the window. At least my knee felt okay. Mile 3 was an 8:47, just hanging on and looking forward to being finished with the damn thing. I was able to pick it up in the last mile for an 8:14.
My watch time was 34:23 and my official chip time was 34:09, 40 seconds faster than last year, but of course, not nearly what I had hoped. Surprisingly, this did put me 3 of 102 in the age group. Okay, a lot of those people were walkers, and apparently a lot of them had never run "that far" before. I do wonder where all the fast old women go on the morning of this race, however.
They don't give out nearly as much swag as they used to at this race. I still use some of the things they've given out over the years: the key chain, the little candy dishes, the sportbags. There was the technical shirt, in a hideous gray color this time, but that was it pre-race. At the finish, you could pick up another "prize"---earbuds with the race logo on them.
I've never been a big fan of this race, so the earbuds seem especially apt considering how I feel about the people who need to run with tunes! But I have to admit that this race has steadily improved each year. So I'll probably keep showing up for it if I don't have anyplace else better to be.
French Park Creek Crossings
This is about the race I ran on June 10, another in the trail series. It's July now and so I am relying on memory and a couple of notes in my training log.
I think this is my favorite of the trail races. It's those creeks. I really love splashing through them late in the race when I'm hot and tired. I laugh at the people who try to go around them or stay up on the rocks. I just splash right through the middle. It's fun.
So, it was hot. I think. And we hadn't had much rain so the creeks were not as deep as usual. And I wasn't feeling so great that morning, and I felt semi-bad the whole way.
I made a stupid move mid-race where I jumped off a log onto a bridge, and I misjudged the distance and landed funny on the gimpy left knee and it went all wobbly and I almost fell. That was the point where Cyndi K., of course, was right behind me, so she passed me and I did not manage to catch her after that.
I lost heart for a few minutes and was even walking, but then I recovered and picked it up, and ended up finishing not too far behind Cyndi and still faster than last year by almost a minute. Time was 35:14. I was 15 of 56 women (right behind Cyndi, she only beat me by 20 seconds) and 82 of 147 runners.My age-graded time was faster than Cyndi's because I am one year older. I am still left wondering how much better I would have done if I had not almost fallen.
When I got home I iced my knee and had some Aleve. I was worried about it for a few days but it's okay. I think I just stressed or stretched some tendons in the back of my knee. I didn't have any swelling, but the knee didn't feel very stable for a few weeks after this race.
I think this is my favorite of the trail races. It's those creeks. I really love splashing through them late in the race when I'm hot and tired. I laugh at the people who try to go around them or stay up on the rocks. I just splash right through the middle. It's fun.
So, it was hot. I think. And we hadn't had much rain so the creeks were not as deep as usual. And I wasn't feeling so great that morning, and I felt semi-bad the whole way.
I made a stupid move mid-race where I jumped off a log onto a bridge, and I misjudged the distance and landed funny on the gimpy left knee and it went all wobbly and I almost fell. That was the point where Cyndi K., of course, was right behind me, so she passed me and I did not manage to catch her after that.
I lost heart for a few minutes and was even walking, but then I recovered and picked it up, and ended up finishing not too far behind Cyndi and still faster than last year by almost a minute. Time was 35:14. I was 15 of 56 women (right behind Cyndi, she only beat me by 20 seconds) and 82 of 147 runners.My age-graded time was faster than Cyndi's because I am one year older. I am still left wondering how much better I would have done if I had not almost fallen.
When I got home I iced my knee and had some Aleve. I was worried about it for a few days but it's okay. I think I just stressed or stretched some tendons in the back of my knee. I didn't have any swelling, but the knee didn't feel very stable for a few weeks after this race.
Ault Park Switchback Run 2012
This one was a bit of a disaster. Seriously, I am beginning to wonder about the decline of my mental faculties. This is the second time in the past few months where I have gone off course and run farther than I should have. And this time the race was right in my backyard. Or front yard, to be more exact. The point where I turned the wrong way is about a tenth of a mile from my house.
I started writing this the day of the race and then I kinda forgot about it, so I guess I'll finish it now. So anyway, I expected to be faster. I was lighter. I was stronger. It is my home course.
It started off okay. But somehow at about the one mile point, where you are supposed to turn left and then make a right to get on the Burr Oak Trail, I stupidly followed some other confused people and made a right turn through the yellow caution tape (I know! Stupid!) and ran a bit down the Ridge Trail (which you are supposed to run up after the Burr Oak Trail.
I realized my mistake fairly quickly, but instead of fixing it properly by just going back to the turn and going the right way, I instead retraced my steps even farther, ultimately adding possibly an entire mile onto my race. And I took a couple other people with me on this.
Other people, the ones who ran down the Ridge Trail, had a different experience. They cut the course. One of these was Cyndi K., who still accepted an age-graded award (I would not have!).
So I was pretty bummed about this, and I wonder how fast I would have been if I had not screwed up. My time was about 3 1/2 minutes slower than last year, and I was 24 of 59 women (vs. 18 of 42 last year), and 109 of 161 runners (vs. 78 of 116 last year). I estimate that I probably would have finished in about the same position (18th) if I had not gone off course.
I started writing this the day of the race and then I kinda forgot about it, so I guess I'll finish it now. So anyway, I expected to be faster. I was lighter. I was stronger. It is my home course.
It started off okay. But somehow at about the one mile point, where you are supposed to turn left and then make a right to get on the Burr Oak Trail, I stupidly followed some other confused people and made a right turn through the yellow caution tape (I know! Stupid!) and ran a bit down the Ridge Trail (which you are supposed to run up after the Burr Oak Trail.
I realized my mistake fairly quickly, but instead of fixing it properly by just going back to the turn and going the right way, I instead retraced my steps even farther, ultimately adding possibly an entire mile onto my race. And I took a couple other people with me on this.
Other people, the ones who ran down the Ridge Trail, had a different experience. They cut the course. One of these was Cyndi K., who still accepted an age-graded award (I would not have!).
So I was pretty bummed about this, and I wonder how fast I would have been if I had not screwed up. My time was about 3 1/2 minutes slower than last year, and I was 24 of 59 women (vs. 18 of 42 last year), and 109 of 161 runners (vs. 78 of 116 last year). I estimate that I probably would have finished in about the same position (18th) if I had not gone off course.
And so it begins
On Monday I am going to officially start training for my fall marathon. I am excited to be trying something new. For the first time ever, I have purchased a "customized" training program from an actual coach, exercise physiologist Greg McMillan. The way it works is you fill out a little questionnaire about your history, current and past training, and goals, and for $125 they send you back a 16 week training plan. Your plan takes account of everything going on in your life---which in my case, is the dog training and competing, and my daughter's upcoming wedding.
Could I have come up with a similar plan on my own? Probably. But I am hoping that having a plan created "for me" by a professional will give me a little more incentive to follow it vs. something I came up with myself. Anyway, for not much more than the cost of a pair of running shoes (or in my case, two pairs, since I like the cheap ones) I have this plan. Worth a try.
So far, I've only just skimmed the plan a couple of times but I have a couple of quick takeaways:
1) I need to pay more attention to recovery, i.e., what I eat after a race or hard workout, and what I do the day after. I generally eat well, but I have not paid specific attention to exactly what I might need in the hours after the workout to maximize my ability to recover. And too often I have done hard workouts on back to back days just to fit them in, without considering the benefit of rest.
2) When I've done speed work, I've been doing it too fast. I haven't been doing the workouts at the right pace to give me the maximum benefit.
3) I need to focus on getting the long runs done. I've struggled with them and I really have to fit them in.
4) I have to skip some races I might have done because they don't fit in with the training plan. I have to skip the ones that will get in the way of achieving my goal.
Mostly, it looks achievable for me if I just don't let anything else get in the way beyond the things that are already planned---although that 16-20 miler I am supposed to do on the Thursday before the wedding does give me pause.
Could I have come up with a similar plan on my own? Probably. But I am hoping that having a plan created "for me" by a professional will give me a little more incentive to follow it vs. something I came up with myself. Anyway, for not much more than the cost of a pair of running shoes (or in my case, two pairs, since I like the cheap ones) I have this plan. Worth a try.
So far, I've only just skimmed the plan a couple of times but I have a couple of quick takeaways:
1) I need to pay more attention to recovery, i.e., what I eat after a race or hard workout, and what I do the day after. I generally eat well, but I have not paid specific attention to exactly what I might need in the hours after the workout to maximize my ability to recover. And too often I have done hard workouts on back to back days just to fit them in, without considering the benefit of rest.
2) When I've done speed work, I've been doing it too fast. I haven't been doing the workouts at the right pace to give me the maximum benefit.
3) I need to focus on getting the long runs done. I've struggled with them and I really have to fit them in.
4) I have to skip some races I might have done because they don't fit in with the training plan. I have to skip the ones that will get in the way of achieving my goal.
Mostly, it looks achievable for me if I just don't let anything else get in the way beyond the things that are already planned---although that 16-20 miler I am supposed to do on the Thursday before the wedding does give me pause.
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