It has been a challenge to fit the running in the past week. I'll just go through it day by day and compare what I was supposed to do with what I actually did.
Week 12, Day 1
This was a scheduled off day after the half-marathon. I didn't run, but I did do 15 minutes of core work and 15 minutes of upper body work with the Nike Training Club on my iPhone. Plus I cleaned the bathrooms!
Week 12, Day 2
I managed to complete the scheduled 30-45 minute "easy run," completing 3.15 miles around the park in 36:43 or 11:30 pace. Okay, it was very slow but the park is hard. The weather was drizzly and the roads were slippery. I felt a little knee twinge, which might have been from the conditions, or maybe a result of the cross-training yesterday. Cross-training = bad for you.
Week 12, Day 3
The schedule said 45-60 easy. I did the EBSE route for 4.85 miles in 51:54 or 10:41 pace. Better than the day before but did get the knee twinge at the start of mile 4. I backed off and it went away, but iced it when I got home. I think it really was from the damn cross training.
Week 12, Day 4
I was supposed to do a 16-20 mile long run. Instead, I drove around completing various wedding-related errands with Susan. Also, I had to take the dogs to the kennel and that was a two hours of driving. This is the first major workout that I have missed and I hope it won't turn out to be a key one.
Week 12, Day 5
The schedule calls for a 40-50 minute recovery run. I do the Madison route for 4.9 miles in 52:56 or 10:47 pace. I had to hustle to get a run in before we had to head out for the mani-pedi party.
Week 12, Day 6
The schedule said off or 30-45 easy. But this was the day of the wedding. So hahaha, it wasn't happening.
Week 12, Day 7
Again, the schedule said off or 30-45 easy. I did 3.15 miles on the treadmill in 45 minutes, using Program 2 mostly on Level 5 which has a top speed of 5.2 mph. Felt really tired but like I needed to do something.
Week 13, Day 1
Was supposed to do a 18-22 mile long run. I went to Lunken in the middle of the day, after the dog walk, with every intention of getting at least 18 in. The first five went well, but when I went back to the car to refill my water bottle, I made the mistake of switching to a shortsleeve shirt. It was pretty windy and not that warm, and I think this apparel switch played some role in my srtuggles the rest of the way. For the second loop, I went down the Otto Armleder trail and connector, then continued the rest of the Lunken loop. This gives you a nice 9 miler. I was hoping then that I could go back to the car and just head out for another 5 and I'd have over 19. But my hips were really sore and my pace was slowing and I felt like crap. So I just went a little way down and back towards the playfield and ended up with just 16.38 for the day. I guess we could consider this a makeup for the 16-20 I missed last Thursday, but maybe the point was to do 16 last Thursday and another 18 on Monday. If so, I have failed.
Week 13, Day 2
Schedule said off or 30-45 recovery. I am bored with my regular 3 mile routes. It was late in the afternoon and I had already walked the dogs around the park. Had agility class in the morning, then some driving around with post-wedding errands. So, went down Erie, then across and jogged a little around the dogwalking area, then did the Victoria-Portsmouth loop and came home, for a total of 3 miles in 31:35 or 10:31 pace.
Week 13, Day 3
Today the schedule called for 45-60 easy. I didn't make it out until late afternoon again, following a morning rally class with Zen, returning vases to the florist, and a dog walk around the Observatory route (scary when the out of control dogs lunged for a pile of dog poop on Erie and Zen pulled her leash out of my hand and I got a knee twinge as i tried to brace myself, hold on to the dogs, and not fall down). I did the Park + Kilgour route, for a total of 4.23 miles in 45:35.
I am bothered that I missed the long run last week and had to shorten the one this week. Otherwise, I guess I am not in such bad shape. But I know the long runs are really key and the area I've been lacking before. And here I am again. Well, if I can run a decent half-marathon this weekend, I'll feel a little better about things. I have one more really long run next Friday, then a fast finish long run the following Wednesday, and that's it.
Showing posts with label treadmill. Show all posts
Showing posts with label treadmill. Show all posts
Wednesday, October 10, 2012
Friday, September 07, 2012
Week 8, Day 4
Time for the long run! I wasn't sure I could get it done. Debated waiting until tomorrow, maybe stop somewhere like Lunken or Loveland Bike Trail after setting up for the show this weekend.
Wanted to run outside, but it was another humid day. Just wasn't going to happen unless I could've gone out before the dog walk. Still harbored the hope that I might be able to get out there. It was overcast and not too hot, but still quite humid. And then it appeared that the sun was going to come out. And I remembered that I was going to be out there for like three hours. And it was already after 11 am.
Had walked the dogs around the Observatory route just before. Was able to take all three at once because of it not being sunny yet. Did not see any lizards, but had to cross the street a few times to avoid other dogs. Seemed like there were more dogs out being walked than usual. One woman asked me if they were all my dogs, and if they were "long-haired" ---- that is right up there with the oddest questions ever. Can't you see with your own eyes the length of the hair. I don't consider it long so I said "medium long." She also complimented how well-behaved they were. Hah!
(Did not get this finished yesterday so continuing today.)
So yeah, it was late when I got going. Eddy, Zen & Maggie joined me in the basement and Eddy gave me a little trouble about it but not too bad:
I did a slow warmup to 3.5 mph, then up to 5.8 mph (10:20 pace), continuing at that pace for the rest of the run, with my 1 minute water/walking breaks at 3.5 every half-mile. I got off the mill at 3, 6, 9 and 12 miles to have some Chomps and grab a fresh bottle of water.
I got pretty sweaty and debated changing shoes and clothes part way but I toughed it out.
Once I hit 16 I did the treadmill cool down for 5 minutes. Final time was 3:08 for 16.3 miles. Slow but at least I got the miles done. Biomechanically, felt fine, and that is also a good thing. Iced the knee after, just as a precaution.
How did I occupy myself during this three hour ordeal? Well, I listened to two installments of The Marathon Show, the entertaining (if you are a Marathon Maniac or similarly inclined) podcast by Joe Taricani. That took about two hours. And after that, I watched MSNBC. I know, not my usual Bravo gay realtors or house flippers.
I feel good enough that I could have run today but I drove over to the Clermont Cty. fairgrounds to try to rope off our set up area (only to discover that it had already been taken care of, don't get me started...) and that's 40 minutes each way, and then since I was out anyway I went shopping for some new dog show clothes on sale, and also found some possible shoes for the wedding.
Wanted to run outside, but it was another humid day. Just wasn't going to happen unless I could've gone out before the dog walk. Still harbored the hope that I might be able to get out there. It was overcast and not too hot, but still quite humid. And then it appeared that the sun was going to come out. And I remembered that I was going to be out there for like three hours. And it was already after 11 am.
Had walked the dogs around the Observatory route just before. Was able to take all three at once because of it not being sunny yet. Did not see any lizards, but had to cross the street a few times to avoid other dogs. Seemed like there were more dogs out being walked than usual. One woman asked me if they were all my dogs, and if they were "long-haired" ---- that is right up there with the oddest questions ever. Can't you see with your own eyes the length of the hair. I don't consider it long so I said "medium long." She also complimented how well-behaved they were. Hah!
(Did not get this finished yesterday so continuing today.)
So yeah, it was late when I got going. Eddy, Zen & Maggie joined me in the basement and Eddy gave me a little trouble about it but not too bad:
I did a slow warmup to 3.5 mph, then up to 5.8 mph (10:20 pace), continuing at that pace for the rest of the run, with my 1 minute water/walking breaks at 3.5 every half-mile. I got off the mill at 3, 6, 9 and 12 miles to have some Chomps and grab a fresh bottle of water.
I got pretty sweaty and debated changing shoes and clothes part way but I toughed it out.
Once I hit 16 I did the treadmill cool down for 5 minutes. Final time was 3:08 for 16.3 miles. Slow but at least I got the miles done. Biomechanically, felt fine, and that is also a good thing. Iced the knee after, just as a precaution.
How did I occupy myself during this three hour ordeal? Well, I listened to two installments of The Marathon Show, the entertaining (if you are a Marathon Maniac or similarly inclined) podcast by Joe Taricani. That took about two hours. And after that, I watched MSNBC. I know, not my usual Bravo gay realtors or house flippers.
I feel good enough that I could have run today but I drove over to the Clermont Cty. fairgrounds to try to rope off our set up area (only to discover that it had already been taken care of, don't get me started...) and that's 40 minutes each way, and then since I was out anyway I went shopping for some new dog show clothes on sale, and also found some possible shoes for the wedding.
Thursday, August 30, 2012
Week 7, Day 4
Today I decided I'd better do the cruise interval workout I was supposed to do yesterday. I couldn't do it in the morning and then we had agility class, and then I had to eat lunch, so I didn't get to run until early evening.
I decided to do it on the treadmill because it was in the upper 80s by then. Have discovered that if all the dogs are in the basement (instead of just Ed) they actually settle down sooner and leave me pretty much alone. I did have a few interruptions during the warmup, and also had to stop in the middle of one interval to let Zen out and then let her back in again before the next interval started.
The workout was to be 6-8 x 4 minutes at a moderately hard pace, with 90 second recoveries, followed by 3 x 40 seconds with 1 minute recoveries. If you did it on the track, the intervals were supposed to be 1000 meters in the first set and 200 meters in the second set. The pace was supposed to be 8:34 - 8:20, based on my current speed.
I did the slow 20 minute warmup, and then started the intervals. I had hoped to start the first one at 8:34 pace (7 mph) and then pick it up with subsequent intervals. But 8:34 pace was hard enough, and I did them all at that pace. And of course I only did 6 of them. Those were four long minutes, each time, let me tell you.
For the recoveries, I walked for 30 seconds while I drank some water, then jogged for a minute.
I wasn't sure what speed I was supposed to do the second set at. Were they supposed to be at the same moderately hard pace or at something faster since they were so short. I compromised and did them at 8:13 pace (7.3 mph). Actually felt like I could have done them even a bit faster but just kept it there. For the recoveries, walked for 20 seconds and jogged for 40 seconds.
I was supposed to do a 10 minute cooldown, but I just jogged until the treadmill said it had been an hour, and then I did the five minute treadmill cooldown.
Tomorrow I am off to Boston to visit Susan and Ross. She has mapped out a 10 mile course for me, and I'm going to try to get it done on Sunday. The schedule has it on Saturday, but I think we'll be too busy then. Supposed to do another interval workout on Monday, but I guess that will have to shift somewhere or maybe that will be the one I have to skip. We'll see. I know I should do two hard workouts back to back because that is a real violation of the schedule.
I decided to do it on the treadmill because it was in the upper 80s by then. Have discovered that if all the dogs are in the basement (instead of just Ed) they actually settle down sooner and leave me pretty much alone. I did have a few interruptions during the warmup, and also had to stop in the middle of one interval to let Zen out and then let her back in again before the next interval started.
The workout was to be 6-8 x 4 minutes at a moderately hard pace, with 90 second recoveries, followed by 3 x 40 seconds with 1 minute recoveries. If you did it on the track, the intervals were supposed to be 1000 meters in the first set and 200 meters in the second set. The pace was supposed to be 8:34 - 8:20, based on my current speed.
I did the slow 20 minute warmup, and then started the intervals. I had hoped to start the first one at 8:34 pace (7 mph) and then pick it up with subsequent intervals. But 8:34 pace was hard enough, and I did them all at that pace. And of course I only did 6 of them. Those were four long minutes, each time, let me tell you.
For the recoveries, I walked for 30 seconds while I drank some water, then jogged for a minute.
I wasn't sure what speed I was supposed to do the second set at. Were they supposed to be at the same moderately hard pace or at something faster since they were so short. I compromised and did them at 8:13 pace (7.3 mph). Actually felt like I could have done them even a bit faster but just kept it there. For the recoveries, walked for 20 seconds and jogged for 40 seconds.
I was supposed to do a 10 minute cooldown, but I just jogged until the treadmill said it had been an hour, and then I did the five minute treadmill cooldown.
Tomorrow I am off to Boston to visit Susan and Ross. She has mapped out a 10 mile course for me, and I'm going to try to get it done on Sunday. The schedule has it on Saturday, but I think we'll be too busy then. Supposed to do another interval workout on Monday, but I guess that will have to shift somewhere or maybe that will be the one I have to skip. We'll see. I know I should do two hard workouts back to back because that is a real violation of the schedule.
Wednesday, August 15, 2012
Week 5, Day 3
It's long run day. Supposed to do 14-16 miles at long run pace of 9:41 to 10:57.
It's actually a pretty nice day again, and I could have done this outside, even after walking the dogs this morning. But it's very sunny and I was worried it would get too hot. I had thought about going over to Lunken for three laps of the bike trail, which would come out a little over 15 miles, but there's no shade over there.
So I decided to do it on the dreadmill. It wasn't fun, but I got it done. Warmed up to 3.5 mph, then continued at 5.8 mph (10:20 pace) with my usual wimpy 1 minute walk breaks every half-mile at 3.5. So...most of the running was at 10:20 pace, and that is faster than I usually go on the treadmill. I'm trying to do it at a slightly faster pace each time I get on there.
When I hit 14 miles, I did the 5 minute treadmill cooldown. So, in the end, I covered 14.31 miles in 2:44. Yes, that averages out slower than the pace I'm supposed to do the long runs at, and I might have gone faster outside, but still, most of the running was well within the range prescribed.
Kept myself amused during the run by watching Million Dollar Listing. Thought about naming my next dogs Madison and Josh. Thought that reality show stars would be a good litter theme.
Did not have any particular aches or pains, but iced the knee afterwards anyway. Am feeling really tired right now and would love a nap, but otherwise all is good.
Sleepwise, last night I got about 7 hours, but I lay in bed an extra 45 minutes this morning petting Maggie because we had the time. Felt pretty rested. It really makes a difference when you can wake up naturally versus by the alarm clock.
It's actually a pretty nice day again, and I could have done this outside, even after walking the dogs this morning. But it's very sunny and I was worried it would get too hot. I had thought about going over to Lunken for three laps of the bike trail, which would come out a little over 15 miles, but there's no shade over there.
So I decided to do it on the dreadmill. It wasn't fun, but I got it done. Warmed up to 3.5 mph, then continued at 5.8 mph (10:20 pace) with my usual wimpy 1 minute walk breaks every half-mile at 3.5. So...most of the running was at 10:20 pace, and that is faster than I usually go on the treadmill. I'm trying to do it at a slightly faster pace each time I get on there.
When I hit 14 miles, I did the 5 minute treadmill cooldown. So, in the end, I covered 14.31 miles in 2:44. Yes, that averages out slower than the pace I'm supposed to do the long runs at, and I might have gone faster outside, but still, most of the running was well within the range prescribed.
Kept myself amused during the run by watching Million Dollar Listing. Thought about naming my next dogs Madison and Josh. Thought that reality show stars would be a good litter theme.
Did not have any particular aches or pains, but iced the knee afterwards anyway. Am feeling really tired right now and would love a nap, but otherwise all is good.
Sleepwise, last night I got about 7 hours, but I lay in bed an extra 45 minutes this morning petting Maggie because we had the time. Felt pretty rested. It really makes a difference when you can wake up naturally versus by the alarm clock.
Wednesday, August 08, 2012
Week 4, Day 3
Instead of a long run today, the scheduled workout is a "progression run." I had to read the article on the web site to understand what that is. On the schedule, it is described as a "90 minute Thirds Progression Run " which means 30 minutes easy, 30 minutes moderate, 30 minutes medium to hard.
It's hot today and we slept in a little (that means, past 7 am) after staying up late watching the Olympics. So I didn't get out for the dogwalks until after 9. The lizards were out in full force by then, so I decided to walk Zen by herself. I first took Eddy & Maggie around the Observatory route, then took Zen into the woods, for a total of about 1:15.
So by the time I was ready to run, it was really too hot to run outside, so I had to do it on the treadmill. This is what I did:
1) Did the long, slow warmup from 0 to 5.7 mph (10:31 pace), until I hit 30 minutes.
2) Increased the pace every five minutes for the next 30 minutes, from 5.8 to 6.3 mph (up to 9:22 pace).
3) Increased the pace every ten minutes for the last 30 minutes, from 6.4 to 6.6 mph (up to 9:05 pace).
9:05 is faster than my current supposed marathon pace or even half-marathon pace, according to the McMillan pace calculator, but it is my actual goal marathon pace if I want that BQ, so I hope that is okay. It didn't feel too hard.
Plus, in reality I did not spend that much time at these faster paces, because I did my usual treadmill walk breaks every half-mile for one minute each time. So every four minutes or so I was walking. Yeah, I'm a wimp. If it was outside, I would walk every mile, but on the treadmill, I baby myself.
I drank water during every walk break, and I had my GU Chomps at mile 3 and 6. At the end of the 90 minutes, I hit the cooldown button on the treadmill for the five minute slow down, which went from 5.7 mph down to 3.5 mph.
Total distance was 8.34 miles in 1:35.
Eddy joined me down in the basement and I kept him occupied with a bunch of stuffed toys. To keep myself occupied, I tried to watch the Olympics. I had the TV on and also tried to watch the live feed off my phone with the earbuds in, but I am just not an earbud girl so I finally gave up on that and just watched TV. They had volleyball (of course) on NBC, and water polo on MSNBC, so I watched the water polo.
I didn't really pay attention to the game, but there is something about staring at a swimming pool that seems to really help me deal with the treadmill. I might have to get a video of just random people splashing around in a swimming pool, or just an empty swimming pool maybe, to watch.
What I didn't know was that at some point NBC started showing the heats of the men's 5000 meters, so I missed the first one but the second came on just as I was getting off the treadmill and I did get to see that one.
It's hot today and we slept in a little (that means, past 7 am) after staying up late watching the Olympics. So I didn't get out for the dogwalks until after 9. The lizards were out in full force by then, so I decided to walk Zen by herself. I first took Eddy & Maggie around the Observatory route, then took Zen into the woods, for a total of about 1:15.
So by the time I was ready to run, it was really too hot to run outside, so I had to do it on the treadmill. This is what I did:
1) Did the long, slow warmup from 0 to 5.7 mph (10:31 pace), until I hit 30 minutes.
2) Increased the pace every five minutes for the next 30 minutes, from 5.8 to 6.3 mph (up to 9:22 pace).
3) Increased the pace every ten minutes for the last 30 minutes, from 6.4 to 6.6 mph (up to 9:05 pace).
9:05 is faster than my current supposed marathon pace or even half-marathon pace, according to the McMillan pace calculator, but it is my actual goal marathon pace if I want that BQ, so I hope that is okay. It didn't feel too hard.
Plus, in reality I did not spend that much time at these faster paces, because I did my usual treadmill walk breaks every half-mile for one minute each time. So every four minutes or so I was walking. Yeah, I'm a wimp. If it was outside, I would walk every mile, but on the treadmill, I baby myself.
I drank water during every walk break, and I had my GU Chomps at mile 3 and 6. At the end of the 90 minutes, I hit the cooldown button on the treadmill for the five minute slow down, which went from 5.7 mph down to 3.5 mph.
Total distance was 8.34 miles in 1:35.
Eddy joined me down in the basement and I kept him occupied with a bunch of stuffed toys. To keep myself occupied, I tried to watch the Olympics. I had the TV on and also tried to watch the live feed off my phone with the earbuds in, but I am just not an earbud girl so I finally gave up on that and just watched TV. They had volleyball (of course) on NBC, and water polo on MSNBC, so I watched the water polo.
I didn't really pay attention to the game, but there is something about staring at a swimming pool that seems to really help me deal with the treadmill. I might have to get a video of just random people splashing around in a swimming pool, or just an empty swimming pool maybe, to watch.
What I didn't know was that at some point NBC started showing the heats of the men's 5000 meters, so I missed the first one but the second came on just as I was getting off the treadmill and I did get to see that one.
Thursday, December 10, 2009
Want to make it prettier
I have been trying to change the colors of this blog away from the template, but have been unsuccessful. Maybe I am stuck with this.
Am going to try to do 5 on the treadmill today. It's cold outside, even if it is sunny.
Signed up to do the Reindeer Romp over in Harrison on Saturday morning, hoping to bring Ed. There is a 5k and a 10k, and if I was going by myself I'd do the 10k but with Ed it has to just be the 5k. But I wonder if I will really feel like doing it if it turns insanely cold by then, or even if I will want to bring Ed if there is a risk that they will have salted the roads.
I emailed the race director to ask whether dogs were allowed, and she said it was okay but would prefer I line up in the back so as not trip anybody at the start. I'm cool with that as long as we don't get impossibly blocked in. Mostly am just wanting to get Ed out of the house and away from Zen, who is in season.
Am going to try to do 5 on the treadmill today. It's cold outside, even if it is sunny.
Signed up to do the Reindeer Romp over in Harrison on Saturday morning, hoping to bring Ed. There is a 5k and a 10k, and if I was going by myself I'd do the 10k but with Ed it has to just be the 5k. But I wonder if I will really feel like doing it if it turns insanely cold by then, or even if I will want to bring Ed if there is a risk that they will have salted the roads.
I emailed the race director to ask whether dogs were allowed, and she said it was okay but would prefer I line up in the back so as not trip anybody at the start. I'm cool with that as long as we don't get impossibly blocked in. Mostly am just wanting to get Ed out of the house and away from Zen, who is in season.
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