Well, it is June and even though it is supposed to be spring, it sure feels like summer! I have had several tough runs because of the heat and humidity. This morning Debi and I started out to do a 7.5 mile run at 4:15, it was around 80 degrees already and probably 90% Humidity! yuck. I got SO sweaty I could have rung out my clothes. I felt as if I had jumped into water and gotten out and started to run, although my shoes weren't wet which was nice. I have learned that you just have to slow down when it's crazy hot and humid out - the air quality is not the same, it's hard to breath and sweat does not evaporate as it would on a less humid day. I also read that we don't keep as cool when it's humid because of that - all the sweat that stays on our bodies fakes us out into thinking that we are cooler than we really are, and over heating can happen much easier. I also learned not to wear anything but spandex sweat whisking shorts, anything else just gets clingy and gross. That's what i've learned so far about heat and humidity - oh, and bring extra water for the longer runs & wear lots of sun screen when the sun is out.
Last week I got 45 miles in, this week i'm going to cut back - Marathon training starts the 12th - I'm still working on my schedule - think i'm going to go with 4 to 5 days a week running. 1 speed work out one long run and 2 - 3 some what longers runs (starting at 7-9 miles and elevating to 10-12 mile runs)
that's what i'm thinking -- that is the runners world program for i phone that came up with that -- everythign else seems too easy, the Hal Higgens would be a huge step down to start with even on the advance program - maybe I don't need to train that hard to finish, but I don't want to just finish, I want to finish strong and push my limits. Let the summer of running begin.
Tuesday, June 7, 2011
Monday, May 16, 2011
Running in the front of the pack
I ran the Run through the jungle race Saturday May 14th -- the race I've been training for. My training schedule worked up to my hardest week 48 miles. 2 weeks ago I ran a 14miler long run as part of the week, my half marathon time would have been 1 hour and 48 minutes, and that was not at race pace -- it was also with 13mph winds. I felt pretty good about the training schedule, I followed it pretty much completely except for burning out on some of the speed work outs. I think i'm sick of the track, I want to do some hills or maybe just do speed without worrying about time, just running hard. For the race I didn't run it as fast as I thought I would or could however, it was hot right in the middle of the race, the sun came out and heated everything up, then it was ready to rain, started to right after I finished... So, the humidity was at it's peak. My legs felt great the whole time, I was running along at a 6:30 pace for the first mile, feeling pretty good, but then I just got really out of breath. Had to be the humidity. I had also forgotten how many hills were on the course, as well as it being mostly gravel with big pot holes. The last mile was slow too because it had steps, loose gravel, turns and was between 2 cages with 2 tigers fighting over who got to chase witch runner.
I kept looking behind me towards the end as my pace was dropping to see if any girls were behind me because I knew I was number one girl the whole race -- I didn't see any and was relieved that I didn't have to go any faster. I wish that their had been because I think I could have pushed harder. the next day my legs weren't even sore. I did get first place female runner and brought home the troughy, so that was exiting. I was about a minute ahead of the second place woman and Debi was right behind her, I guess she got passed right around end of the race. It was SOOOO cool being in the front of the pack. I want more of that feeling. I was the only girl up their with all the guys with big calf muscles... It was also fun beating all the guys that were behind me... I feel like I could have pushed harder, gone faster, but I just get discouraged when I can't breath, and humidity is my least favorite running condition. Just the same.... Regardless of how hard I could have pushed or how much faster I could have run, I still got first place overall female! I want to do it again.
I really need to continue to work on my diet plan, I need to add more fruit and rice and potatoes to my diet. I've been having salads for lunches, maybe add some juice and a slice of bread with hummis. dieting days will be over soon and I will need to up my calories for high mileage training -- no more fasting on mondays when that starts. I want to line up a few more races -- i'm thinking of a 20 mile race in Sept. I think, a half in Batavia in August, a 5k in june. I'd like to get some trail running in and do a 10 miler trail race -- I think it will make training more exiting and interesting.
I"m also finishing up my training schedule. I think I'm going to incorporate the one I developed with the help of several other schedules, but combine some of the runs (2 6's into a 12) so that I have more days off and can focus on strength training those days and recovery.It just makes more scene to run more long runs and have more rest days since I am training for a marathon after all. It'll probably be 9+ mile runs on Monday 8+ mile runs on Tuesdays Wednesdays off/YMCA weight and ab routine, Thursdays speed work outs, Friday off, Saturday long runs 14+ -- the miles will be about the same as the other schedule, just higher millage, leaving room to do night runs if I want on days that have rest day as the next day & room to be more flexible. SO, that's the plan. this week I ran 6 yesterday, 8 today, but it was rough because I fasted dinner to dinner on Monday, so even though I had a big dinner Monday night I was still hungry at mile 4. then tomorrow I think i'll do 1m warm, go to track, 2m fast, some lounges and squats etc. then 1mfast then run 1m home cool off. then Thursday do a 6, Friday 5 or 6 and Saturday or Friday night if I want to flip flop them, do 13 or 14 -- I don't really know why I want to keep my miles so high, I should really rest.... But i'm a runner, not a rester.... I guess that's why.
I kept looking behind me towards the end as my pace was dropping to see if any girls were behind me because I knew I was number one girl the whole race -- I didn't see any and was relieved that I didn't have to go any faster. I wish that their had been because I think I could have pushed harder. the next day my legs weren't even sore. I did get first place female runner and brought home the troughy, so that was exiting. I was about a minute ahead of the second place woman and Debi was right behind her, I guess she got passed right around end of the race. It was SOOOO cool being in the front of the pack. I want more of that feeling. I was the only girl up their with all the guys with big calf muscles... It was also fun beating all the guys that were behind me... I feel like I could have pushed harder, gone faster, but I just get discouraged when I can't breath, and humidity is my least favorite running condition. Just the same.... Regardless of how hard I could have pushed or how much faster I could have run, I still got first place overall female! I want to do it again.
I really need to continue to work on my diet plan, I need to add more fruit and rice and potatoes to my diet. I've been having salads for lunches, maybe add some juice and a slice of bread with hummis. dieting days will be over soon and I will need to up my calories for high mileage training -- no more fasting on mondays when that starts. I want to line up a few more races -- i'm thinking of a 20 mile race in Sept. I think, a half in Batavia in August, a 5k in june. I'd like to get some trail running in and do a 10 miler trail race -- I think it will make training more exiting and interesting.
I"m also finishing up my training schedule. I think I'm going to incorporate the one I developed with the help of several other schedules, but combine some of the runs (2 6's into a 12) so that I have more days off and can focus on strength training those days and recovery.It just makes more scene to run more long runs and have more rest days since I am training for a marathon after all. It'll probably be 9+ mile runs on Monday 8+ mile runs on Tuesdays Wednesdays off/YMCA weight and ab routine, Thursdays speed work outs, Friday off, Saturday long runs 14+ -- the miles will be about the same as the other schedule, just higher millage, leaving room to do night runs if I want on days that have rest day as the next day & room to be more flexible. SO, that's the plan. this week I ran 6 yesterday, 8 today, but it was rough because I fasted dinner to dinner on Monday, so even though I had a big dinner Monday night I was still hungry at mile 4. then tomorrow I think i'll do 1m warm, go to track, 2m fast, some lounges and squats etc. then 1mfast then run 1m home cool off. then Thursday do a 6, Friday 5 or 6 and Saturday or Friday night if I want to flip flop them, do 13 or 14 -- I don't really know why I want to keep my miles so high, I should really rest.... But i'm a runner, not a rester.... I guess that's why.
Wednesday, April 27, 2011
miles keep on rolling
My training for the 5k continues. Today I have a 8m speed work out. warm then 4x1600's at 6:40 w 800 jogs then cool. I found a nice flat rout to do, so it should be good after work, although it will be in the rain. Shouldn't be too hard. I"m working on my marathon training. I don't want it to be too hard, but I don't want it to be too easy... it's tricky. I have one done, but i'm going to adjust it with some of the other schedules and also consult runners world schedule once i'm done with the 5k schedule.... This week will be my highest mileage yet. 45 miles. Defiantly doing an ice bath Saturday.
Thursday, April 21, 2011
Still training for the 5k
a little over 2 weeks till the 5k. Training is going good. I made it 41 miles last week. Took my first ice bath on Saturday. it actually wasen't as bad as I thought it would be. Next week I will use more ice and fill the tub up more. I had the space heater going, some coffee, and a long sleeved shirt. My dog thought I was going to die and came over to sit with me, that helped my hands stay warm. I just stayed in for 15 minutes and surfed the web on my Iphone, good distraction. My long run that day had been tough. I just wasn't feeling it. Monday I had a GREAT run though. I ran at a little faster than 8minut miles and felt great, it was nice. Tuesday was a tread mill day, yesterday was my tempo run that I actually pulled off. Made it 1 mile warm up up Clatt park hill, then I just decided that I would run comfortably hard and not stress about the exact pace. it was windy and I had hills to run up. I ended up running each mile at at least a 720, 3 of them faster. One of them, the last one, I really pushed myself to the point of gasping for air, it was right up ben street, it was windy and on a hill. it was tough, but I made it. then I had a mile and a half to cool off, ended up being a 7.5 mile run. I feel really good about it, finally I did one of the speed work outs right on, it's a good feeling. Then last night I did some ab stuff in front of the TV, it was kinda nice, something different, I think I will do that more often. Then this morning I ran with Boot camp, Debi actually showed up. we just ran like 5.5 miles, it was nice weather. 31 degrees with no wind. The sun is finally starting to rise early enough, so having some light and watching the sun rise was really nice. Tomorrow I do an easy 5 and I plan on doing some strength training as well. Then Saturday I need 12. Sunday I plan on doing nothing but walk Matilda.
Oh, I also got a new pair of shoes -- Mizuno wave Nirvana -- I really like them so far. Only done 2 runs with them, but they feel really good. they are a little stiff, but I love the raised spot that the end of my foot (before my toes) naturally settles in, it keeps my foot from moving around and mind makes my foot roll on to the next stride faster. I think they will be a good transistion shoe to the newtons because they feel similar, the newton is much more extreme but similar.
Oh, I also got a new pair of shoes -- Mizuno wave Nirvana -- I really like them so far. Only done 2 runs with them, but they feel really good. they are a little stiff, but I love the raised spot that the end of my foot (before my toes) naturally settles in, it keeps my foot from moving around and mind makes my foot roll on to the next stride faster. I think they will be a good transistion shoe to the newtons because they feel similar, the newton is much more extreme but similar.
Tuesday, April 12, 2011
The wall
So I had an easy week last week -- I thought I would come back strong this week. Not the case. I'm having a hard time. I feel hungry and tired -- i'm not sleeping well, i'm having trouble going at my goal pace for the run -- before I had to slow down, not it's everything I can do to keep up with the minimum pace. It sucks. I think i need more food -- maybe an iron pill? I don't know, but I need to fix this, i'm just tired, I'm exited about going out to run but then it's just hard... and it didn't use to be. my legs hurt and they shouldn't because i'm going slower than usual. it's just lame.
April 15th -- So I feel better now. Although Thursday I tanked my speed work out, it still seemed to get me out of my slow poke rut. I was supposed to do 5 800's at 3:15 w 400 jogs inbetween, but then I had to go to the bathroom and non were available and I felt like I was going to pee myself if i pushed myself hard enough for the speed work out, so I only made it 3.5 of them... then i just ran faster for the rest of the miles. I felt horribally guilty, but at least I still did the miles. Yesterday I planned on getting up early and running, but when I woke up I hurt, so I went back to bed and ran after work -- actually had 7 miles in 20mph winds in 7:54, that made me feel pretty good. and I didn't even feel that bad. some of the time the wind was at my back which was a pick up, but most of the time it was to my side, some of the time in my face and that was hard, but still.... finally a good run & fast.
April 15th -- So I feel better now. Although Thursday I tanked my speed work out, it still seemed to get me out of my slow poke rut. I was supposed to do 5 800's at 3:15 w 400 jogs inbetween, but then I had to go to the bathroom and non were available and I felt like I was going to pee myself if i pushed myself hard enough for the speed work out, so I only made it 3.5 of them... then i just ran faster for the rest of the miles. I felt horribally guilty, but at least I still did the miles. Yesterday I planned on getting up early and running, but when I woke up I hurt, so I went back to bed and ran after work -- actually had 7 miles in 20mph winds in 7:54, that made me feel pretty good. and I didn't even feel that bad. some of the time the wind was at my back which was a pick up, but most of the time it was to my side, some of the time in my face and that was hard, but still.... finally a good run & fast.
Wednesday, March 30, 2011
yuck speed
So I have done 2 speed work outs so far to train for the 5k. the first was on the tread mill, it was tough. Last week I had 6 mile one, 1 mile warm up, then 4 miles at 7:25 pace. then a mile cool. it was SO tough. I ran my mile and it ended right at the bottom of a hill, so my first one was all a hill. I ran it in 7:11, the next one was 7:11 as well, right into a wind and up another hill, then I started to get tired and ran a 7:30, then I got a HORRIBLE side stitch and doubled over pain and had to walk for a bit, If finished off with the next 2 miles adverting 8ish or a little better. of course that was up another big hill, but a short one. It was though. then I did 6.5 the next day at an easy pace and then Friday was off no running. I did other stuff, Saturday I did a 10 miler. This week I did 6 yesterday, today I will do my track speed work out. it's 7 miles... not sure how it will work it's 1 mile repetes with 400m jogs between. should be interesting, hope I can do it. Then I just have 2 more 6's and a 11 mile long run.
-- my speed work last night went pretty good. my shin/calf is starting to hurt though, probably from running at 5pm 7m speed work then 5am 6 mile easy run. I wanted to do the speed work out on the track, but the high school kids were using it,so I had to run past it and just go down a country road... it wasn't as bad as I thought it would be, but the 2 miles after the 1 mile repeats was pretty tough. my legs were dead. I'm looking forward to not doing anything today after work that involves legs, except walking Matilda of course.
-- my speed work last night went pretty good. my shin/calf is starting to hurt though, probably from running at 5pm 7m speed work then 5am 6 mile easy run. I wanted to do the speed work out on the track, but the high school kids were using it,so I had to run past it and just go down a country road... it wasn't as bad as I thought it would be, but the 2 miles after the 1 mile repeats was pretty tough. my legs were dead. I'm looking forward to not doing anything today after work that involves legs, except walking Matilda of course.
Friday, March 25, 2011
5k speed
Right now I am training for the EFRC 5k on may 15th. Debi and my mom are going to drive up, spend the night, run the race (I think my mom is going to walk it) then do something fun on the way home. I have done a lot of running lately and my legs are paying the price. Not too bad but i'm a little concerned that my old injury is coming back. it felt pretty much ok yesterday and today, but the day before that both of my calves were highly un happy. This week I did a 6.5miler, a 5 on the mill, a 6.5 out side in the wind and then yesterday a 6 mile tempo run. 1m warm up and 4 miles of speed. I made 2 7:11's one was up a hill, then I had to slow down I was dieing next was a 7:30 and then I got a horrible side stitch so I had to double over and walk... then I picked it up again and did a couple of 8's. I was supposed to have 4 miles at 7:25, but I didn't quite make it... Close though, I don't feel too bad. Cant' help a side stitch. today is a day of rest so I went to the gymn. tomorrow i'm running with people on the WCC Gilman trail... should be fun. nice slow long run. I need to work on more weights though....
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