Well, I'm back from camping. I was proud of myself for getting up on Saturday and doing a run so I'd hit 40 miles last week. I ended up running back and forth on about a .25mi stretch of road that was relatively flat, but it was only 4.5mi so it wasn't too boring.
Today I did 9.25mi with 2x2mi at 10k pace. I did the first one at an 8:23 average pace and the second was at 8:19 pace so good for me for doing the second one faster. It was really only the last 3ish laps that felt mentally challanging, but I was so close to being done, it wasn't that hard.
The plan for this week is:
M- 9.25 with 2x2mi at 10k pace, lift, yoga
T- 4 mi
W- 6.25 mi
R- 9.5 with 2000/1600/1200/800m (400RI)
F- 2 mi
S- 12 mi
U- Rest
For a total of 43 mi.
Monday, June 30, 2008
Friday, June 27, 2008
Quickly, quickly
Let's see how fast I can recap this morning's run so I can get to and from Target before the guy brings our cedar chest (now refinished) back.
Overall, I did 9.5 in 1:30 with 6x800m (400RI). The breakdown on the 800s is as follows:
1. 0.51mi in 4:01 (7:49 pace)
2. 0.52mi in 4:12 (8:02 pace)
3. 0.52mi in 4:10 (7:55 pace)
4. 0.52mi in 4:05 (7:48 pace)
5. 0.52mi in 4:10 (8:02 pace)
6. 0.52mi in 4:09 (8:02 pace)
I don't know what was going on in my brain when I looked at my lap times, because I thought I was running a lot slower than I did. Really, the hardest part of any track workout is dragging my butt back uphill after it's over. I spent the last 2.5mi of cooldown trying to praise myself for going out and doing the workout and being happy with what I'd done even if I'd been slower than I would have liked to be. So imagine my surprise when I checked the history and was right on target for each repeat! I am very happy, very tired, and I think my butt has freezer burn now from the ice pack.
Tomorrow will be a very easy 4.5mi somewhere around the camp ground. Now I must fly! to Target to get ... haha nope, now I'm staying put because furniture guy will be here in about 30min now. I guess I'll get packed and leave Target for the last minute.
Overall, I did 9.5 in 1:30 with 6x800m (400RI). The breakdown on the 800s is as follows:
1. 0.51mi in 4:01 (7:49 pace)
2. 0.52mi in 4:12 (8:02 pace)
3. 0.52mi in 4:10 (7:55 pace)
4. 0.52mi in 4:05 (7:48 pace)
5. 0.52mi in 4:10 (8:02 pace)
6. 0.52mi in 4:09 (8:02 pace)
I don't know what was going on in my brain when I looked at my lap times, because I thought I was running a lot slower than I did. Really, the hardest part of any track workout is dragging my butt back uphill after it's over. I spent the last 2.5mi of cooldown trying to praise myself for going out and doing the workout and being happy with what I'd done even if I'd been slower than I would have liked to be. So imagine my surprise when I checked the history and was right on target for each repeat! I am very happy, very tired, and I think my butt has freezer burn now from the ice pack.
Tomorrow will be a very easy 4.5mi somewhere around the camp ground. Now I must fly! to Target to get ... haha nope, now I'm staying put because furniture guy will be here in about 30min now. I guess I'll get packed and leave Target for the last minute.
Thursday, June 26, 2008
Easy Thursday
6mi easy this morning in 60 minutes. It felt so much better than my run yesterday. Last night I felt so crappy. I was tired and my shoulder and arm were hurting again (I still don't really know why). I was really doubting my ability to get in my milage this week and doubting my ability to do another speed workout, and starting to bargain with myself. But luckily I had my energy back today. I definitely could have run farther and faster today, but I'm saving it up for lifting today and for the track tomorrow. I just have to keep reminding myself that being tired and recovering are normal parts of the training process now that I've gone from doing everything at one speed to varying my workouts. I also have to remember that there's a reason that many training plans have two easy days between hard workouts: because you need them! Take them, recover, and move on. I know this may sound silly, but I get anxious when I feel tired. I had a really bad bout of overtraining last summer: to the point where I couldn't run an entire 5mi without walking. It was really bad. But I know the problem was that I kept pushing and didn't listen to my body when it asked for a break. Again, I have to keep reminding myself that it's a balance of hard work and RECOVERY that yields results.
Wednesday, June 25, 2008
Tired Wednesday
Only 4 easy miles and yoga today. It was supposed to be 6, but I am le tired, and I need to get my energy back for one more speed workout this week. It's funny how I think I'd like to run high milage, but then I struggle to get in 40mpw. I blame it on not doing long runs right now.
Tuesday, June 24, 2008
Happy Birthday Tuesday
A couple people who are special to me are having birthdays today. :)
As for running, I was proud of myself for pulling it together to do a track workout this morning even though I'm a little tired. Here's the nitty gritty:
2.5mi w/u
1.01mi in 8:24:25 (8:19 pace)
400m RI
.76mi in 6:26:65 (8:28 pace)
400m RI
.51 in 4:13:10 (8:18 pace)
400m RI
.26 in 2:04:83 (8:06 pace)
Next speed workout is Friday morning. Speed isn't so bad when you run your intervals at the right pace (not as fast as possible).
As for running, I was proud of myself for pulling it together to do a track workout this morning even though I'm a little tired. Here's the nitty gritty:
2.5mi w/u
1.01mi in 8:24:25 (8:19 pace)
400m RI
.76mi in 6:26:65 (8:28 pace)
400m RI
.51 in 4:13:10 (8:18 pace)
400m RI
.26 in 2:04:83 (8:06 pace)
Next speed workout is Friday morning. Speed isn't so bad when you run your intervals at the right pace (not as fast as possible).
Monday, June 23, 2008
This week's schedule
Let's see if I can do this and cook spinach for tonight's lasagna at the same time.
M- Rest, weights, yoga
T- 8.5mi with 1600, 1200, 800, 400 at 5k pace (400m RI)
W- 6mi easy, yoga
R- 6.5mi, weights
F- 9.5 mi with 6x800m at 5k pace (400m RI)
S- Camping, but hopefully 4mi even if it is around the parking lot
U- Rest!!!!
M- Rest, weights, yoga
T- 8.5mi with 1600, 1200, 800, 400 at 5k pace (400m RI)
W- 6mi easy, yoga
R- 6.5mi, weights
F- 9.5 mi with 6x800m at 5k pace (400m RI)
S- Camping, but hopefully 4mi even if it is around the parking lot
U- Rest!!!!
A case of the Mondays
I.am.so.tired. Seriously. All I want to do right now is climb back into bed and sleep the rest of the day away.
I had a nice time at the race last night. I finished in 25:21, a little better than my 5k in January, but still pretty far from my PR. Over the next month I'll be doing some 5k specific training prior to the Chunky Monkey 5k so hopefully that will give me the push I need to get back under 25min. I was concerned both about the heat and having eaten a sandwich around 4pm (not enough time to digest) but neither one ended up being a problem. I really probably could have pushed a bit harder during the race and snuck in under 25min last night, but I didn't, and there's always next time. I did pass people the whole way in (I think maybe only one person from the 5k race passed me) so hopefully that means I kept a steady pace.
I saw friends T and S last night. T had just gotten off of work so she was the photographer and S was the runner, which was a role reversal for them. This was S's first 5k (automatic PR, don't you love that?) which was exciting. This is the kind of thing that makes me feel meloncholy about leaving Albuqueruqe. They were basically the first friends we met here, and it's kind of sad to know we'll have to say goodbye soon. In life you meet a lot of people are nice and who you can be friendly with, but not that many you truly like and desire to be friends with. It's hard to think about going through that process again soon.
The one thing I really need to work on is differentiating my paces. Right now I have a "fast" that's like 5k pace and a "slow" that's like marathon/recovery pace. When there's only about a 20 sec difference between 5k and 10k and 10k and tempo pace, I think it's hard to hit one versus another. Hopefully working out at the track more will help me figure this out.
No running today, just lifting and yoga :).
I had a nice time at the race last night. I finished in 25:21, a little better than my 5k in January, but still pretty far from my PR. Over the next month I'll be doing some 5k specific training prior to the Chunky Monkey 5k so hopefully that will give me the push I need to get back under 25min. I was concerned both about the heat and having eaten a sandwich around 4pm (not enough time to digest) but neither one ended up being a problem. I really probably could have pushed a bit harder during the race and snuck in under 25min last night, but I didn't, and there's always next time. I did pass people the whole way in (I think maybe only one person from the 5k race passed me) so hopefully that means I kept a steady pace.
I saw friends T and S last night. T had just gotten off of work so she was the photographer and S was the runner, which was a role reversal for them. This was S's first 5k (automatic PR, don't you love that?) which was exciting. This is the kind of thing that makes me feel meloncholy about leaving Albuqueruqe. They were basically the first friends we met here, and it's kind of sad to know we'll have to say goodbye soon. In life you meet a lot of people are nice and who you can be friendly with, but not that many you truly like and desire to be friends with. It's hard to think about going through that process again soon.
The one thing I really need to work on is differentiating my paces. Right now I have a "fast" that's like 5k pace and a "slow" that's like marathon/recovery pace. When there's only about a 20 sec difference between 5k and 10k and 10k and tempo pace, I think it's hard to hit one versus another. Hopefully working out at the track more will help me figure this out.
No running today, just lifting and yoga :).
Sunday, June 22, 2008
Sunday SUNday SUNDAY!
It's 8:30 and I need to check on D and see what we're doing about church this morning. He had to work late last night, and I don't know if he's planning to be up and moving for church in an hour.
I did an easy 3 this morning in preparation for my 5k this evening. I realized last night that the race starts at 7PM not AM, which makes a lot more sense because they give out ice cream at the end of the race (it's called the Cherry Garcia). Hopefully I will not be too hot/tired. I'm not really an afternoon/evening runner but we'll see how it goes. I'd really like to hit right around or under 25min, but I don't want to get too bummed if it doesn't go my way. Today would normally be a rest day for me, but I feel pretty zippy because I've kept my milage down these last few days. Hopefully it will translate into a good race. And even if it's not, I just have to suffer for less than a 1/2 hour and I get to eat ice cream at the end. How can anyone complain about that? Actually, this race is put on by the same group who did the Unser 10k where I and plenty of other people got lost, so I will complain if they manage to lose me on a 5k course.
I'll post a race report later this evening or tomorrow morning. Wish me luck :).
I did an easy 3 this morning in preparation for my 5k this evening. I realized last night that the race starts at 7PM not AM, which makes a lot more sense because they give out ice cream at the end of the race (it's called the Cherry Garcia). Hopefully I will not be too hot/tired. I'm not really an afternoon/evening runner but we'll see how it goes. I'd really like to hit right around or under 25min, but I don't want to get too bummed if it doesn't go my way. Today would normally be a rest day for me, but I feel pretty zippy because I've kept my milage down these last few days. Hopefully it will translate into a good race. And even if it's not, I just have to suffer for less than a 1/2 hour and I get to eat ice cream at the end. How can anyone complain about that? Actually, this race is put on by the same group who did the Unser 10k where I and plenty of other people got lost, so I will complain if they manage to lose me on a 5k course.
I'll post a race report later this evening or tomorrow morning. Wish me luck :).
Saturday, June 21, 2008
Easy Saturday
Just got back from 4mi easy with 4 strides and 30min on the elliptical. I think I'm ready for the 5k tomorrow. The last 5k I did was back in Feb and I finished in 25:36, and I think a goal of under 25min is very reasonable. To be honest, I have no real sense of pacing so my times just sort of happen right now. I just try to run as fast as I can without venturing too much into the "thow-up feeling" zone. Hopefully continuing to do the speed training will help me learn what different paces feel like.
I was proud of myself for getting to the gym and getting in my easy 2.5 and 45min arc trainer yesterday. I actually had a pretty good workout despite still having arm/shoulder pain. As of today, I've run 6 days in a row without a rest/XT day, which is the longest I've ever gone before. Tomorrow will extend that to 7, again the longest. I'd really like to be able to run 6 days a week going into training for my next marathon, but the key is to do it injury-free. We will be going camping next weekend with church, and I hope I'll still be able to run next Saturday, but because I'm taking my day off Monday (rather than Sunday) this week, I'll get a max 5 days in a row.
I also need to start making serious decisions about a fall 1/2 marathon.
I was proud of myself for getting to the gym and getting in my easy 2.5 and 45min arc trainer yesterday. I actually had a pretty good workout despite still having arm/shoulder pain. As of today, I've run 6 days in a row without a rest/XT day, which is the longest I've ever gone before. Tomorrow will extend that to 7, again the longest. I'd really like to be able to run 6 days a week going into training for my next marathon, but the key is to do it injury-free. We will be going camping next weekend with church, and I hope I'll still be able to run next Saturday, but because I'm taking my day off Monday (rather than Sunday) this week, I'll get a max 5 days in a row.
I also need to start making serious decisions about a fall 1/2 marathon.
Friday, June 20, 2008
It's been too long
Wow. It's been way too long since I worked on this. Let's see...
I got a job in Madison as a statistician in an opthamology research lab. I feel like I'm finally getting out of job purgatory here in Albuquerque. It's hard for me to believe that we'll only be here for another two months. It'll be time to say our goodbyes soon and get ready to do the whole "new people" thing again. Part of me is very excited (especially after my trip last weekend) about this move because I feel like it's a step forward for both D and I, but I know I'll be sad to leave. There are a lot of nice things about Albuquerque, and I hate that, unlike the other places we've left, we won't have any reason to go back to visit.
Fitness wise, this week the plan has been:
U- off
M- 8mi with 2x1.5mi. I did the first one at 8:10 pace and the second at 8:02 pace, strength and yoga
T- 6.5mi
W-9mi, yoga
R-6.5 mi, strength
F-2.5mi, elliptical
S-4mi, elliptical
I'm doing a 5k this weekend which explains the higher milage at the beginning of the week and mini taper at the end. And it explains why I feel totally without motivation to run this morning. I could add the 2.5 to tomorrow, but I want to try to start running 6 days a week.
As a side note... can anyone explain to me why the guys who live upstairs are listening to "Take My Breath Away" so loud I can recognize it coming through the celing?
Back to running...
I want to use one of the Pfitz plans again for marathon training next year so I'm trying to structure my runs during the week the same way the one in the plan are. The idea would be speed Monday, long Tuesday, easy Wednesday, long Thursday, easy Friday, long Saturday, off Sunday. The problem right now is that we're planning to travel so much (and I have two 5ks planned) this summer that many weekends a long run often is out of the question. I'd love to feel comfortable at 40mpw by the end of the summer, but I'm having a hard time figuring out what to do with my schedule. I'd also like to run another half marathon or two this fall, but I'm not sure if I'll have the ability to train correctly. There's one in Appleton, WI on Sept. 21 that's about 6 weeks after our move which would (I guess, I hope) give me time to get enough quality long runs in to be successful. There's another trail 1/2 in Madison about a month later that could work, too, but I'd rather do that in addition to a regular 1/2 not instead of one.
I got a job in Madison as a statistician in an opthamology research lab. I feel like I'm finally getting out of job purgatory here in Albuquerque. It's hard for me to believe that we'll only be here for another two months. It'll be time to say our goodbyes soon and get ready to do the whole "new people" thing again. Part of me is very excited (especially after my trip last weekend) about this move because I feel like it's a step forward for both D and I, but I know I'll be sad to leave. There are a lot of nice things about Albuquerque, and I hate that, unlike the other places we've left, we won't have any reason to go back to visit.
Fitness wise, this week the plan has been:
U- off
M- 8mi with 2x1.5mi. I did the first one at 8:10 pace and the second at 8:02 pace, strength and yoga
T- 6.5mi
W-9mi, yoga
R-6.5 mi, strength
F-2.5mi, elliptical
S-4mi, elliptical
I'm doing a 5k this weekend which explains the higher milage at the beginning of the week and mini taper at the end. And it explains why I feel totally without motivation to run this morning. I could add the 2.5 to tomorrow, but I want to try to start running 6 days a week.
As a side note... can anyone explain to me why the guys who live upstairs are listening to "Take My Breath Away" so loud I can recognize it coming through the celing?
Back to running...
I want to use one of the Pfitz plans again for marathon training next year so I'm trying to structure my runs during the week the same way the one in the plan are. The idea would be speed Monday, long Tuesday, easy Wednesday, long Thursday, easy Friday, long Saturday, off Sunday. The problem right now is that we're planning to travel so much (and I have two 5ks planned) this summer that many weekends a long run often is out of the question. I'd love to feel comfortable at 40mpw by the end of the summer, but I'm having a hard time figuring out what to do with my schedule. I'd also like to run another half marathon or two this fall, but I'm not sure if I'll have the ability to train correctly. There's one in Appleton, WI on Sept. 21 that's about 6 weeks after our move which would (I guess, I hope) give me time to get enough quality long runs in to be successful. There's another trail 1/2 in Madison about a month later that could work, too, but I'd rather do that in addition to a regular 1/2 not instead of one.
Sunday, June 15, 2008
Back from Wisconsin
Well, I just got back from Madison yesterday, and I'm happy to say that the trip went perfectly. I have a job!!!!! It's with the group I interviewed with by phone several weeks ago, and I feel like it's going to be a great fit. I'm also glad that, after two years in job purgatory here in ABQ, I'm actually going to be able to use my degree and my brain again. Plus, it's a relief to not have to worry about job searching anymore.
I had a second interview with a group in the cancer center, but it wasn't something I was really interested it... basically it was a database management job. Boring. I also had lunch with a friend from RWOL, got to check out our apartment for the fall (or at least a similar one), ate some insanely tasty ice cream, and took my own walking tour of campus. The best think about the trip is that I think it has let me feel "at peace" with the move. I'm still a little apprehensive about going somewhere new and leaving our friends behind, but all in all, I think it's definitely a move forward in our lives.
As far as running goes, this was a cut back week. I only ran 24 miles- it would have been 30 but I had a tremendous headache from flying yesterday so I compromised on the elliptical. This week I'll be gearing up to 37, and the goal for the next 6 weeks will be to stay as close to 40 as possible (with some kind of cut back about 1/2 way through). Although I've said that I'm not going to run another marathon until Chicago next year, I think that I'll be ready for another one around the time the Madison Marathon takes place next June. And how can I live in a city and not run its marathon at least once. Anyway, I'd like to be able to run about a months' worth of 50 mile weeks before I start the Pfitz plan again to ensure that I'll actually be able to stick with it. I'd love to be able to use the 70 plan, but that would depend on me being able to handle 6 day a week training both physically and mentally.
It's such a fine balance between hard work and recovery. I guess that's why people have coaches.
I had a second interview with a group in the cancer center, but it wasn't something I was really interested it... basically it was a database management job. Boring. I also had lunch with a friend from RWOL, got to check out our apartment for the fall (or at least a similar one), ate some insanely tasty ice cream, and took my own walking tour of campus. The best think about the trip is that I think it has let me feel "at peace" with the move. I'm still a little apprehensive about going somewhere new and leaving our friends behind, but all in all, I think it's definitely a move forward in our lives.
As far as running goes, this was a cut back week. I only ran 24 miles- it would have been 30 but I had a tremendous headache from flying yesterday so I compromised on the elliptical. This week I'll be gearing up to 37, and the goal for the next 6 weeks will be to stay as close to 40 as possible (with some kind of cut back about 1/2 way through). Although I've said that I'm not going to run another marathon until Chicago next year, I think that I'll be ready for another one around the time the Madison Marathon takes place next June. And how can I live in a city and not run its marathon at least once. Anyway, I'd like to be able to run about a months' worth of 50 mile weeks before I start the Pfitz plan again to ensure that I'll actually be able to stick with it. I'd love to be able to use the 70 plan, but that would depend on me being able to handle 6 day a week training both physically and mentally.
It's such a fine balance between hard work and recovery. I guess that's why people have coaches.
Sunday, June 1, 2008
Reflections on May
May has come and gone. All things considered this has been a big month for me both fitness-wise and life-wise. I'll start with life because it's shorter not because it's less important.
Life changes in May:
--Probably the biggest deal slipped into May on the 30th when D told his manager that he was going to quit his job to go back to school. There hadn't been much question about this in our minds for awhile, but now it's official. I think it's the right decision, but because the decision has been made for so long, it didn't come with the relief making a big decision usually does for me.
--I did some interviews and hopefully have some serious job prosepects in Madison. I guess I'll know for sure in about two weeks.
--I got invited to be one of 6 (or 7) bridesmaids in a high school friend's wedding. She's one who I have to see get married to believe it. I've only met her fiance once, but the general concensus is that he's a pretty good guy so I'm happy for her.
Fitness changes in May:
--My biggest fitness change happened at the very beginning of the month when I finished my second marathon way ahead of what I thought were realistic goal times. I was really really happy and excited. I still am.
--The problem is that I let a lot of things slide during marathon training, and I'm slowly getting back in the groove. I've started lifting weights, spinning, and doing yoga again. I'd like to get in the pool, too. But I know I need to take it slow and not get too excited or else I'll wind up burned out and slow- not what I want.
--I'm trying to lose weight again. Still trying to figure out what will work for me. I really can't count calories becaue it just drives me around the bend, but focusing on getting 5 fruits and vegetables a day seems to work well. It really helps me make good decisions- especially when we eat out. Diet-wise I have had bad days, but I've had a lot of successful days, too, so I just have to keep at it- keep incorporating positive changes.
And reflecting on that, I have new goals for June. These include goals for fitness and life and are in no particular order:
1. Finish 4 angel ornaments
2. Practice the piano 20 times
3. Do 15 pus- ups in a row
4. Go to spinning 6 times
5. Find max heart rate
6. Do cardio fitness test at the running store (if they still offer it)
7. Settle into a 40mpw running schedule
Some of those are quick and easy. Some require some dedication. But I think that none are unrealistic.
Here's to a successful June.
Life changes in May:
--Probably the biggest deal slipped into May on the 30th when D told his manager that he was going to quit his job to go back to school. There hadn't been much question about this in our minds for awhile, but now it's official. I think it's the right decision, but because the decision has been made for so long, it didn't come with the relief making a big decision usually does for me.
--I did some interviews and hopefully have some serious job prosepects in Madison. I guess I'll know for sure in about two weeks.
--I got invited to be one of 6 (or 7) bridesmaids in a high school friend's wedding. She's one who I have to see get married to believe it. I've only met her fiance once, but the general concensus is that he's a pretty good guy so I'm happy for her.
Fitness changes in May:
--My biggest fitness change happened at the very beginning of the month when I finished my second marathon way ahead of what I thought were realistic goal times. I was really really happy and excited. I still am.
--The problem is that I let a lot of things slide during marathon training, and I'm slowly getting back in the groove. I've started lifting weights, spinning, and doing yoga again. I'd like to get in the pool, too. But I know I need to take it slow and not get too excited or else I'll wind up burned out and slow- not what I want.
--I'm trying to lose weight again. Still trying to figure out what will work for me. I really can't count calories becaue it just drives me around the bend, but focusing on getting 5 fruits and vegetables a day seems to work well. It really helps me make good decisions- especially when we eat out. Diet-wise I have had bad days, but I've had a lot of successful days, too, so I just have to keep at it- keep incorporating positive changes.
And reflecting on that, I have new goals for June. These include goals for fitness and life and are in no particular order:
1. Finish 4 angel ornaments
2. Practice the piano 20 times
3. Do 15 pus- ups in a row
4. Go to spinning 6 times
5. Find max heart rate
6. Do cardio fitness test at the running store (if they still offer it)
7. Settle into a 40mpw running schedule
Some of those are quick and easy. Some require some dedication. But I think that none are unrealistic.
Here's to a successful June.
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