Week 3 Recap
-I skipped my long run and I skipped my tempo run so I Failed at week 3!
Week 4
Monday squeezed in a bonus run because I did so terrible in week 3.
Tuesday- 6x400's loving this training program I like that each work out is different and I don't just run. This was a great little run to get back into things. Pushed myself pretty hard and felt great after.
Thursday- 6 mile tempo- Its begun I am getting hot spots when I run and I don't like it. It is not bad when you are running it is the post run shower that this pain sneaks up on you. So this got me thinking about my 9 miles on Saturday that was fast approaching.
Saturday 9 Miles: Saturday Started with me being nervous because I skipped my long run the week before yeah oops. I know that I will pounding the pavement for about 1 and 45 mins so I need to start thinking about water and fuel on my run. So I went to my running store Super Jock and Jill, and I looked at ergonomically correct hand held water bottles. I tried a few out and settled with a flat 12 oz one. Then I made my way over to the underwear section to see if I could solve some problems there. I found some hot running undies and I was almost set to go but i wanted to speak with the checker first. I asked her if the underwear were going to change my life and she said yeah there is a good chance. So after I dropped 20.00 bucks on my new roos ( under-roos that is). I was out the door and ready to run. I went home and had a chicken sandwich and a baked potato and waited about 2 hours for my run. I filled the water bottle with a sports drink (some running one I can never remember its name it is whatever is on the course during the R&R) and threw on the roos and was out the door. Well I had never run with water/fluid and I did a very good job of just taking a few sips here and there. At mile 5 I ate some GU and kept powering on. I was good to go until about mile 8.5 and the last .5 miles I was getting some pain but I had rationed my fluid perfectly and in 1 hour and 48 mins I was done with my longest run to date. I felt great the next day the worst part of long runs for me is right after they're over I get stomach cramps and can't eat. But I forced down some chomps when I got home and then had a beer ( carbs people!!) or two and those did the trick...ish still had a hard time with real food but got over it. That pretty much wraps up the 9 miler and weeks 3/4.
-RR-
P.S. The underwear saved my world and I would spend up to and including $50.00 for the relief I experienced.
Monday, May 2, 2011
Monday, April 18, 2011
Week 2 recap
Wow I have been a busy bear!!
Run#1 4x800:
I have mentioned a place where I live call Green Lake and it is a 2.8 mile loop and has 1/4 mile marking along the whole thing which I have found to be very helpful on my Interval training runs.
Instead of doing them on a track and getting very bored because I would be making about 14 loops around it. I get to run near water and have a little less repetition. I felt pretty good on this run it is amazing how when you have a few small task to finish it make you time feel like it flies by. You just concentrate on keeping up your speed for just one half mile that's it. Then you get to rest ( and by rest I mean jog at a slow pace to let you HR recover). I got done with my work out and was faily impressed on how short it felt come to find out it was because it was short 31 mins actually. Good run.
Run#2 Tempo 4 miles:
This run started out BAD all my bells and whistles decided not to work so I had no timing, no pace and no distance metering. I did have my trusty stop watch and I have already knew how far I had to run so it worked out. I did this Run in 43 mins. These i feel are the most difficult runs because they are made for you to push through your comfort zone. So for me this means finishing up the run with a side ache ( which I despise). I know these will get easier I hope but for now still on track.
Run#3 7 miles:
After disusing a good route for this run with my boss, Sunday rolled around and I was trying to think of a reason to push this thing until Monday. But I bit the bullet and ran, and well, it felt good no side ache...ish just a nice slow cruising pace. I did get a little bit of a side ache and had to concentrating on breathing for about a half a mile and then I was good to go again. This run however I got some stomach pains they didn't last long but it was kinda weird. When I was done the farthest thing from my mind was food. Which is weird because I have mentioned I sometimes run to eat:) but I thought if I ate I might puke. My run was 1:22.56 long and so I may have needed to take a supplement when I was running but oh well the feeling passed and I had a great dinner about 1.5 hours later. I think it may be time to start really looking into what I am eating on my long run days. Also my activities the night before probably didn't help I did a little "fast living". While I was making dinner I looked down and before I knew it I had powered down a bottle of wine. I then thought, what am I going to drink with this delicious steak I just grilled. Instead of making the wise decision (water) I decided in my one bottle down the hatch state of mind that wine would be delish!! So I may not have prepared myself in the best way possible for a nice little 7 mile jog, but I finished and it was not too bad, lesson learned.
-RR-
Run#1 4x800:
I have mentioned a place where I live call Green Lake and it is a 2.8 mile loop and has 1/4 mile marking along the whole thing which I have found to be very helpful on my Interval training runs.
Instead of doing them on a track and getting very bored because I would be making about 14 loops around it. I get to run near water and have a little less repetition. I felt pretty good on this run it is amazing how when you have a few small task to finish it make you time feel like it flies by. You just concentrate on keeping up your speed for just one half mile that's it. Then you get to rest ( and by rest I mean jog at a slow pace to let you HR recover). I got done with my work out and was faily impressed on how short it felt come to find out it was because it was short 31 mins actually. Good run.
Run#2 Tempo 4 miles:
This run started out BAD all my bells and whistles decided not to work so I had no timing, no pace and no distance metering. I did have my trusty stop watch and I have already knew how far I had to run so it worked out. I did this Run in 43 mins. These i feel are the most difficult runs because they are made for you to push through your comfort zone. So for me this means finishing up the run with a side ache ( which I despise). I know these will get easier I hope but for now still on track.
Run#3 7 miles:
After disusing a good route for this run with my boss, Sunday rolled around and I was trying to think of a reason to push this thing until Monday. But I bit the bullet and ran, and well, it felt good no side ache...ish just a nice slow cruising pace. I did get a little bit of a side ache and had to concentrating on breathing for about a half a mile and then I was good to go again. This run however I got some stomach pains they didn't last long but it was kinda weird. When I was done the farthest thing from my mind was food. Which is weird because I have mentioned I sometimes run to eat:) but I thought if I ate I might puke. My run was 1:22.56 long and so I may have needed to take a supplement when I was running but oh well the feeling passed and I had a great dinner about 1.5 hours later. I think it may be time to start really looking into what I am eating on my long run days. Also my activities the night before probably didn't help I did a little "fast living". While I was making dinner I looked down and before I knew it I had powered down a bottle of wine. I then thought, what am I going to drink with this delicious steak I just grilled. Instead of making the wise decision (water) I decided in my one bottle down the hatch state of mind that wine would be delish!! So I may not have prepared myself in the best way possible for a nice little 7 mile jog, but I finished and it was not too bad, lesson learned.
-RR-
Tuesday, April 12, 2011
6 miler down.
Well after my long run for the week I feel pretty good. I did it last night even though I was supposed to do over the weekend but with my travel plans (helping my sister shoot a wedding in Cali) I made the executive decision wait until Monday. I Had plenty of time off from my last workout which was last Thursday oops. I will be getting better at a schedule but at least I am getting my mileage in. During this program of mine I am supposed to do my long runs at HMP plus 30 secs so last night run should have been about 1 hour and 12 mins. As of right now my HMP is 11:30 secs. I feel that will get faster because I have been away from consistent running for so long..ish that my pace is slow!! Last night's run took 1 hour and 15 mins so I was close to my goal but missed it. The good news is that the 6 mile mark is when I got injured last time I was training for a half. So to be done with it and not be injured and feel pretty good I do have some soreness but nothing really out of the ordinary. I did do ice last night just to be sure and reduce my soreness. I have the running bug and am now excited about training once again so that is great and this running only 3 times a week is fabulous. Pumped for tomorrow speed work.
Now for the cross training portion of the program. I have recently picked up a road bike thanks to Santa and My mother. I have had it for a day and I love it I have not gotten to ride much because well I've had it for one day, but have decided to ride to work when I can. So today I set out on my quick 10 min ride to the office which I did not realize is ALL UP HILL. So my quads were burning just a touch due to the run the night before and the not so leisurely stroll to work. I have it planned that after my long runs I will have a day off but the short bike ride to work took me by surprise not that it was long by any means but it was sure a burner on the old quads. I'm looking forward to cross training on my bike and being able to put in some real miles.
Week 2 Plan
4x800
4 Mile tempo
7 mile long run.
-RR-
Now for the cross training portion of the program. I have recently picked up a road bike thanks to Santa and My mother. I have had it for a day and I love it I have not gotten to ride much because well I've had it for one day, but have decided to ride to work when I can. So today I set out on my quick 10 min ride to the office which I did not realize is ALL UP HILL. So my quads were burning just a touch due to the run the night before and the not so leisurely stroll to work. I have it planned that after my long runs I will have a day off but the short bike ride to work took me by surprise not that it was long by any means but it was sure a burner on the old quads. I'm looking forward to cross training on my bike and being able to put in some real miles.
Week 2 Plan
4x800
4 Mile tempo
7 mile long run.
-RR-
Monday, April 11, 2011
Week 1's Recap
Training run #1: 4x400:
This was a great little run to get thing started and well it felt easy probably due to the fact that is was short. I cruised through it with no problems at all but because I had taken some time off of my pre training I was a little more sore then I have been in past runs. All in All I give this run a 8 on a 10 scale.
Training run #2: 3 mile tempo Run:
The goal of these runs are to increase my speed I was set for a pace of 11:15sec miles. I missed this goal by about 1 minute meaning I did not run 15 secs under my HMP so this was not a successful tempo run I felt like I was moving pretty good but apparently not. Next time I guess.
First long run is happening today and it is set for 6 mile and I am supposed to run this at my HMP plus 15 secs. This help with stamina to make sure I can continue running for a longer period of time. I should be done with this run in 1 hours and 10 mins. We shall see how this goes it is the longest run I have gone on in quite some time. I am sure I will struggle through it at times so I am just going for finishing the whole thing:)
I will give you the update tomorrow or tonight if things go well.
-RR-
This was a great little run to get thing started and well it felt easy probably due to the fact that is was short. I cruised through it with no problems at all but because I had taken some time off of my pre training I was a little more sore then I have been in past runs. All in All I give this run a 8 on a 10 scale.
Training run #2: 3 mile tempo Run:
The goal of these runs are to increase my speed I was set for a pace of 11:15sec miles. I missed this goal by about 1 minute meaning I did not run 15 secs under my HMP so this was not a successful tempo run I felt like I was moving pretty good but apparently not. Next time I guess.
First long run is happening today and it is set for 6 mile and I am supposed to run this at my HMP plus 15 secs. This help with stamina to make sure I can continue running for a longer period of time. I should be done with this run in 1 hours and 10 mins. We shall see how this goes it is the longest run I have gone on in quite some time. I am sure I will struggle through it at times so I am just going for finishing the whole thing:)
I will give you the update tomorrow or tonight if things go well.
-RR-
Tuesday, March 29, 2011
So it begins.
Well today I know I have my first official training run set up and well to be quite honest I am not looking forward to it and I am also figuring out a way to fit it into my day. I know that getting back into things is not so easy and well with the rain outside I have ZERO motivation. The only thing that keeps me motivated is that if I do not start out committed to this I will have wasted 125 bucks and well I tell you what I am not okay with that. So it is a mind over matter for today not excited not happy about it and would skip it. But that aforementioned 125 bucks would look great hanging on my wall in the form of a TV ( because that money would have gone to my new TV fund.) and if I throw my training down the tube on day one I might as well have fuel my couch potato attitude and bought the TV with my entry fee. So that being said I must make this 125 dollars worth it and maybe once I complete this I get that TV for myself. Fake it til you make it coming at you hot here is a list to make sure I keep on track ( like actually start today) and healthy. I think if I can make a list right now then I'll be pealing out of work ready for my 4x400 run (p.s. so happy that I can pound out this run in like 20 mins:):
1- Remember how I felt on mile 11 last 1/2 marathon ( trust me I don't want to go back to that place) lack of training equals lack of enjoyment and misplaced anger toward everyone in your vision.
2- Thinking that this will help me with my bikini body, like help me get one. I have a body that should be kept far from bikinis. Right now if I look at them in the store people must think I'm buying it for a friend.
3-Stress relief, I'll be happier if I am running.
4- accomplishment: there is something to be said about the way you feel when you finish your longest training run that you have ever had to do. Mine will be 7 miles when I hit 7 miles that will have been the longest run I have ever completed in my life. I did already do a 1/2 yes, but it was a walk/jog/walk.
5- I will be able to come to work and tell my boss I did run yesterday. SO TAKE THAT! My recent trend has been nope I did no running this weekend, waiting for official training date (SHOOT ITS HERE!!).
6- I'll feel Better about going out to dinner.
7- It will keep me from doing an after school nap.
8-I'll get to cross off a day on my training day schedule that's hanging in my office (cube lets be real I am no big wig here) at work.
Well that's it. Those are the only things that will get my butt moving today. some maybe silly but they work.......I hope. I shall report back tomorrow with the glorious triumphant break down of today's sad small run.
WORKOUT:
4x400- This is today (and every tuesday's) workout. Interval training designed to make me faster. How this works is I will be running the 400m at a pace that is 75 seconds faster then my HMP ( half marathon pace). Then I get my heart rate back down and once it has recovered I go into my second 400m leg. I will be doing a 10 min warm up then the work out begins and I will finish it with a cool down. These workouts will very between 400m, 800m, and 1600m. Depending on the distance of the interval that will deterime my pace 400m - 75 sec faster then HMP, 800m- 65 seconds faster then my HMP and last with the 1600m- I will be going just 65 seconds faster then my HMP. I may have to do this interval on a treadmill tonight due to the fact that I can not make it to a track before dark this evening.
until next time;
-RR-
1- Remember how I felt on mile 11 last 1/2 marathon ( trust me I don't want to go back to that place) lack of training equals lack of enjoyment and misplaced anger toward everyone in your vision.
2- Thinking that this will help me with my bikini body, like help me get one. I have a body that should be kept far from bikinis. Right now if I look at them in the store people must think I'm buying it for a friend.
3-Stress relief, I'll be happier if I am running.
4- accomplishment: there is something to be said about the way you feel when you finish your longest training run that you have ever had to do. Mine will be 7 miles when I hit 7 miles that will have been the longest run I have ever completed in my life. I did already do a 1/2 yes, but it was a walk/jog/walk.
5- I will be able to come to work and tell my boss I did run yesterday. SO TAKE THAT! My recent trend has been nope I did no running this weekend, waiting for official training date (SHOOT ITS HERE!!).
6- I'll feel Better about going out to dinner.
7- It will keep me from doing an after school nap.
8-I'll get to cross off a day on my training day schedule that's hanging in my office (cube lets be real I am no big wig here) at work.
Well that's it. Those are the only things that will get my butt moving today. some maybe silly but they work.......I hope. I shall report back tomorrow with the glorious triumphant break down of today's sad small run.
WORKOUT:
4x400- This is today (and every tuesday's) workout. Interval training designed to make me faster. How this works is I will be running the 400m at a pace that is 75 seconds faster then my HMP ( half marathon pace). Then I get my heart rate back down and once it has recovered I go into my second 400m leg. I will be doing a 10 min warm up then the work out begins and I will finish it with a cool down. These workouts will very between 400m, 800m, and 1600m. Depending on the distance of the interval that will deterime my pace 400m - 75 sec faster then HMP, 800m- 65 seconds faster then my HMP and last with the 1600m- I will be going just 65 seconds faster then my HMP. I may have to do this interval on a treadmill tonight due to the fact that I can not make it to a track before dark this evening.
until next time;
-RR-
Thursday, March 24, 2011
Sorry yet again!!
I feel that I often start my post with sorry, due to the fact I blog once every 8 weeks :) Not any more!! Today I bit the bullet and have decide to eat top roman for the next 8 days while I wait for my next paycheck because I paid my entry for the Seattle Rock and Roll 1/2 Marathon. I was sacred it would sell out and after talking with my sister she said that I should just do free activities until next week and I should be fine. I have been keeping up with running about 12-15 mile a week not great but enough to where I do not feel overwhelmed by running. I am getting done with pre training this week and start speed training and tempo runs next week. Like I have mentioned before this time I will be doing just three days of running a week to make sure I stay healthy. Recently I have had a groin problem that has flared up on my last two runs ( nothing that I couldn't run through but I do not want to go down the road of injury again so I am keeping an eye on it). I will be doing this half with my sister Dawn who is a little running bean I think. By little I mean she is about 5'10'' and so she groves at a fast pace. She tells me all the time that she does not run that fast and that she would slow it down for me. We shall see how that goes when she is walking and I am at a dead sprint. Wish me luck and that I will not get sick of top roman int he next 8 days ( maybe I can snaggle me a date for one meal to save myself from the roman).
Training for Week 1:
Tuesday: 4x400
Thursday: 3 mile tempo
Saturday: 6 mile long run
Next week I will explain in detail what these trainings do and what it means for me and what my pace will be for each.
Training for Week 1:
Tuesday: 4x400
Thursday: 3 mile tempo
Saturday: 6 mile long run
Next week I will explain in detail what these trainings do and what it means for me and what my pace will be for each.
Thursday, February 3, 2011
2011
Well it is time to get back at it.... It had been days, years, weeks, months since I have posted a thing sorry for that but with the new year and a new program I will be back at it again. I have committed myself to running the rock and roll Seattle Half marathon this year and it is in June. I have given my boss a high five on the deal and in his terms that's like signing your name in blood. but I am going to go about my training a touch different no more running more then three days in a week. I just do no have the body for that so I will be doing cross training and running. I have been running for the last few months but it has just been to keep my miles up so that I can go out and run 5 miles if I want to which I am not sure I am there yet but 4 mile I can do on a whim. Right now the goal is to work out 6 days a week. We shall how see how that goes and will keep you all in the loop....
RR
RR
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