GA - general aerobic. I took this Wednesday workout, added 2 miles and slowed the pace a bit. I wanted to start increasing my mileage a bit, because I think at this point the biggest factor in me getting in shape for this marathon is mileage and not speed. While I think the fartlek and tempo sessions are the reason I'm getting better quickly, the long slow distance and general aerobic runs are whats going to get me through miles 16-26 I believe.
So off I went.
Miles 8.01
Time 1:15.31
Pace 9.25 min/mile
HR Ave/Max 160/167
Running Index 54
Not necessarily a bad run. I felt great for the first 5 miles, then my hip and knee started to ache a bit. I'm not ready to take time off for these little ailments yet. Let's wait and see how the half marathon treats me. In looking back at some of last weeks training, I think I'm getting worn down a bit again. I am looking forward to the easy week that will be next week. Last Wednesday my tempo run was a good minute per mile faster, and my heart rate was only 7 beats per minute higher. Then on Sat. my pace was also a minute faster, and my heart rate was only 4 beats per minute faster. Without getting too caught up on the numbers, I think this is telling me to take it easy the rest of the week. That should be easy enough.
So that was the last 'hard' workout before the half marathon. I plan to run 3 miles easy tonight, and then again on Sat. morning. I might take an ice bath Sat. morning after the run to really get my legs in the right frame of mind. This half is very important, at least for my motivation and confidence levels. My goal time is 1:52.00. I think its do-able. Based on last weeks LSD run, I was on pace for 1:58.00. And that was without pushing myself to the limits. I think I can mkae up 30 seconds per mile when its all on the line.
Thursday, July 9, 2009
Tuesday, July 7, 2009
Day 30 - Recovery
Just a quick run down of the last weeks activities. I promise I will get more active with this blogging as I get more and more involved in this running lifestyle.
Day 25 - Unfortunately I was traveling and as such had to miss my recovery day. Luckily, thats the best day to miss. Strike 1.
Day 27 - 6miles Marathon Pace
Miles 6.1
Time 50.25
Pace 8.20 min/mile
HR Ave/Max 164/181
Running Index 57
I think I need to make adjustments to my marathon pace versus lactate threshold pace. The run on Day 24 was eerily similiar to this run. However, the good news is - even after 5 hours of restless sleep on a small air matress, I was able to get up at 5:50a and push this run out. It was nice running around Julian's grandmas lake. I even saw an albino squirrel which was pretty cool. The course included 2 loops around a 2 mile 'big island' and then a little out and back from there. Overall it was a great run and I don't feel tired for tomorrow's 11.
Day 28 - 11 mile LSD
Miles 11.0
Time 1:40.03
Pace 9.05 min/mile
HR Ave/Max 167/194
Running Index 54
This was an interesting run. The first 40 minutes (4.65 miles) was incredible. I found a small 11 mile bike trail outside of Granville, OH. The trail would have taken me to Johnstown had I continued to the end. I had to run an out and back today though. I started on the trail at mile marker 3.5 and planned to run to 9 and then head back.
The first 4.5 miles to marker 8 was one of the best runs I've had this year. I ran the first half mile with my headphones on, then realized I was surrounded by nature, farms, streams and trees. I took my headphones off and continued down this bike trail. There were a good number of bikers on the path, and I also passed a couple of runners as well.
Then I reached mile marker 8. Next thing I know, I'm climbing. And climbing. And climbing. At this point my average pace took a nose dive to around 10 min/mile and my heart rate sky rocketed to the top of my limit. I became irritated because my run was going so well, and then it all fell apart. My legs started hurting (because I had to shorten my stride and try and maintain my HR). The hill lasted the entire mile, and then I got to turn around. I used the downhill to gradually get back up to pace. Finally by the hour marker I decided to put my headphones on, and just run. I picked the pace back up to around 8.50/mile to finish off the run.
The run was great again until around 8.5 miles. Then my HR started getting unhappy with me again. My heart rate ended up getting up into the 174-176 range for awhile and I was really struggling to bring it home. However, I finished off the last 5k in 26:46. Thats not bad if you ask me. I'm really feeling confident for this Half Marathon on next Sunday.
Day 30 - 3mile Recovery
Miles 3.0
Time 28.24
Pace 9.31 min/mile
HR Ave/Max 145/151
Running Index 60
Another running index of 60! This is again encouraging news (if you believe in the Polar made up running index factor). I think if I average it out, I'm running around 57-58. Based on the polar running index calculation web site... this means they expect that I can run a 1:40 half marathon and a 3:32 marathon. I don't know that it's very likely as my ENDURANCE is what is the problem at this point. However, I did run a pretty easy (overall) 11 miler Sunday that was in 1:40. I'm not sure if I can run another 2 miles in there in the same time ... but I think I can definitely step it up to around an 8:30 pace for the weekend. I guess we'll see what the polar thinks of my pace after the Half.
I promise to start blogging more frequently.
Day 25 - Unfortunately I was traveling and as such had to miss my recovery day. Luckily, thats the best day to miss. Strike 1.
Day 27 - 6miles Marathon Pace
Miles 6.1
Time 50.25
Pace 8.20 min/mile
HR Ave/Max 164/181
Running Index 57
I think I need to make adjustments to my marathon pace versus lactate threshold pace. The run on Day 24 was eerily similiar to this run. However, the good news is - even after 5 hours of restless sleep on a small air matress, I was able to get up at 5:50a and push this run out. It was nice running around Julian's grandmas lake. I even saw an albino squirrel which was pretty cool. The course included 2 loops around a 2 mile 'big island' and then a little out and back from there. Overall it was a great run and I don't feel tired for tomorrow's 11.
Day 28 - 11 mile LSD
Miles 11.0
Time 1:40.03
Pace 9.05 min/mile
HR Ave/Max 167/194
Running Index 54
This was an interesting run. The first 40 minutes (4.65 miles) was incredible. I found a small 11 mile bike trail outside of Granville, OH. The trail would have taken me to Johnstown had I continued to the end. I had to run an out and back today though. I started on the trail at mile marker 3.5 and planned to run to 9 and then head back.
The first 4.5 miles to marker 8 was one of the best runs I've had this year. I ran the first half mile with my headphones on, then realized I was surrounded by nature, farms, streams and trees. I took my headphones off and continued down this bike trail. There were a good number of bikers on the path, and I also passed a couple of runners as well.
Then I reached mile marker 8. Next thing I know, I'm climbing. And climbing. And climbing. At this point my average pace took a nose dive to around 10 min/mile and my heart rate sky rocketed to the top of my limit. I became irritated because my run was going so well, and then it all fell apart. My legs started hurting (because I had to shorten my stride and try and maintain my HR). The hill lasted the entire mile, and then I got to turn around. I used the downhill to gradually get back up to pace. Finally by the hour marker I decided to put my headphones on, and just run. I picked the pace back up to around 8.50/mile to finish off the run.
The run was great again until around 8.5 miles. Then my HR started getting unhappy with me again. My heart rate ended up getting up into the 174-176 range for awhile and I was really struggling to bring it home. However, I finished off the last 5k in 26:46. Thats not bad if you ask me. I'm really feeling confident for this Half Marathon on next Sunday.
Day 30 - 3mile Recovery
Miles 3.0
Time 28.24
Pace 9.31 min/mile
HR Ave/Max 145/151
Running Index 60
Another running index of 60! This is again encouraging news (if you believe in the Polar made up running index factor). I think if I average it out, I'm running around 57-58. Based on the polar running index calculation web site... this means they expect that I can run a 1:40 half marathon and a 3:32 marathon. I don't know that it's very likely as my ENDURANCE is what is the problem at this point. However, I did run a pretty easy (overall) 11 miler Sunday that was in 1:40. I'm not sure if I can run another 2 miles in there in the same time ... but I think I can definitely step it up to around an 8:30 pace for the weekend. I guess we'll see what the polar thinks of my pace after the Half.
I promise to start blogging more frequently.
Wednesday, July 1, 2009
Day 24 - 7mile (5mile tempo)
Damn! If every run could be like today...
Day 24 - 7 miles (5 tempo)
Miles 7.0
Time 58.08
Pace 8.20 min/mile
HR Ave/Max 167/184
Running Index 56
I started out with a 1.5 mile warm up. Nice and easy, keeping my heart rate below 80%. Average HR for this section was 154 and pace was 8:51 min/mile. It was a relatively nice warmup. A couple of small rolling hills, and a path through a golf course.
As I hit the main road, it was time to turn things up a notch. I planned to run out to 3.5 and then return back the same way I came. Tempo run was 5 miles, HR average 172, pace 7:55 min/mile. DAMN! I was flying. Near the end I even kicked it up a notch to 7:15 pace for the last .25 mile. This run helped solidify in my mind that the training I am doing is working, and that taking it easier on my easy days is important. Granted, it was about 65 degrees out, I think that helped a bit. But I've also learned to maximize my breathing and minimize my heart rate during my run. I try to relax and I think that helps too.
As a side note, I decided to look up the USA Olympic Marathon Mens Team Trial Qualifying times for 2012.
2:19.00. Damn! Thats a 5.18 pace. I guess I should stick to Boston. However, if I qualify for Boston in the next 2 years .... I may have to up the ante a bit. While I don't think I could ever qualtfy for the actual Olympic team ... it is nice to think I might be able to run in the time trials just for the story....
Looking forward to a relaxing weekend of bbq, running and fishing. Until next run....
Day 24 - 7 miles (5 tempo)
Miles 7.0
Time 58.08
Pace 8.20 min/mile
HR Ave/Max 167/184
Running Index 56
I started out with a 1.5 mile warm up. Nice and easy, keeping my heart rate below 80%. Average HR for this section was 154 and pace was 8:51 min/mile. It was a relatively nice warmup. A couple of small rolling hills, and a path through a golf course.
As I hit the main road, it was time to turn things up a notch. I planned to run out to 3.5 and then return back the same way I came. Tempo run was 5 miles, HR average 172, pace 7:55 min/mile. DAMN! I was flying. Near the end I even kicked it up a notch to 7:15 pace for the last .25 mile. This run helped solidify in my mind that the training I am doing is working, and that taking it easier on my easy days is important. Granted, it was about 65 degrees out, I think that helped a bit. But I've also learned to maximize my breathing and minimize my heart rate during my run. I try to relax and I think that helps too.
As a side note, I decided to look up the USA Olympic Marathon Mens Team Trial Qualifying times for 2012.
2:19.00. Damn! Thats a 5.18 pace. I guess I should stick to Boston. However, if I qualify for Boston in the next 2 years .... I may have to up the ante a bit. While I don't think I could ever qualtfy for the actual Olympic team ... it is nice to think I might be able to run in the time trials just for the story....
Looking forward to a relaxing weekend of bbq, running and fishing. Until next run....
Day 23 - 3 Mile Recovery
I wasn't really feeling this run when I got home last night. I was tired. My body wasn't tired, but I was just drained.
I pulled myself together and got out the door. The run started as normal, especially for a recovery run. I tried to keep my heart rate under 74% Max HR the entire time. But I also tried to push the limits, i.e. I wanted to see how fast I could run, while maintaining that HR.
Day 23 - 3 miles Recovery
Miles 3.1
Time 28.48
Pace 9.22 min/mile
HR Ave/Max 145/157
Running Index 60
60! My running index hit 60!! This is a big step for me. Granted, I don't buy into the hype of the Polar Running Index, I do feel like this is a major step. The fact that I ran a 9.22 min/mile recovery run, while keeping my HR below 147 (74% Max) is amazing. According to these results, I should be able to run the marathon in 3:20. While I don't believe that is possible, I do believe that my change of pace, pun intended, with regards to my training schedule is paying off. I do feel more refreshed on my hard days (Wed, Sat, Sun) and I feel like I'm making large gains. My Sunday run was already incredible enough, but then todays recovery was even better.
I'm very curious to see how this translates to tonights tempo run. I have decided to try and keep my pace a little more steady tonight. 1.5 mile warmup, 5 miles of tempo ~8:20 hopefully and then .5 miles of recovery. I will keep you updated.
I pulled myself together and got out the door. The run started as normal, especially for a recovery run. I tried to keep my heart rate under 74% Max HR the entire time. But I also tried to push the limits, i.e. I wanted to see how fast I could run, while maintaining that HR.
Day 23 - 3 miles Recovery
Miles 3.1
Time 28.48
Pace 9.22 min/mile
HR Ave/Max 145/157
Running Index 60
60! My running index hit 60!! This is a big step for me. Granted, I don't buy into the hype of the Polar Running Index, I do feel like this is a major step. The fact that I ran a 9.22 min/mile recovery run, while keeping my HR below 147 (74% Max) is amazing. According to these results, I should be able to run the marathon in 3:20. While I don't believe that is possible, I do believe that my change of pace, pun intended, with regards to my training schedule is paying off. I do feel more refreshed on my hard days (Wed, Sat, Sun) and I feel like I'm making large gains. My Sunday run was already incredible enough, but then todays recovery was even better.
I'm very curious to see how this translates to tonights tempo run. I have decided to try and keep my pace a little more steady tonight. 1.5 mile warmup, 5 miles of tempo ~8:20 hopefully and then .5 miles of recovery. I will keep you updated.
Subscribe to:
Posts (Atom)