Tuesday's run was an easy 3-4 miles. I felt better with another day removed from the Sunday run/walk adventure. But I wasn't quite 100% back yet.
The first half mile or so was very sluggish. My legs just didn't have the bounce that they usually do for these short runs. I was thinking that even though the run was short, it would seem like it'd take forever.
But after that first half mile, things loosened up and I felt somewhat back to normal. There were a few hills and those were challenging, even at a slow pace. By the end of the 4 mile run, I felt like I was at about 85% of "normal," whereas at the beginning of the run I was at about 70%.
I am doubtful that I could have as successful of a weekend run this weekend as I did on Sunday given the state of my legs right now. I'm hoping it goes back down to two hours, but we'll see what Bill says. I surprised myself last time, so anything's possible!
Wednesday, March 31, 2010
Tuesday, March 30, 2010
Now I know how how Nick Nolte feels
Remember Nick Nolte movies? The ones where he's always down-and-out, feeling beat down? That's how I felt yesterday after Sunday's 3 hour adventure. I'm 34, but felt 84.
I still managed to do 10 straightaways at Lindbergh. Then I went down to the weight room where I discovered I forgot my workout guide sheet. You'd think since there are only three workouts in there I should have memorized it by now.
I only made it halfway through before I realized I had little left in the tank. Plus I still had to coach ALARC Core in half an hour. So I cut it short and went upstairs to chat with the group and relax.
The weather's getting nice, so we went outside to the football field for our workout. The boys' lacrosse team was practicing, so we had to dodge a couple of balls - but that's ok, it was great to be back outside! It was a little chilly and I was wearing just shorts and a t-shirt, so I'll have to adjust that next time.
I had a bad workout. My legs were beat, my back was sore, and I found myself mentally fatigued as well. But I trudged through it and finished it up. Then went home and collapsed on the couch.
I skipped swimming this morning, and plan to do the scheduled 3-4 easy miles much later today.
I still managed to do 10 straightaways at Lindbergh. Then I went down to the weight room where I discovered I forgot my workout guide sheet. You'd think since there are only three workouts in there I should have memorized it by now.
I only made it halfway through before I realized I had little left in the tank. Plus I still had to coach ALARC Core in half an hour. So I cut it short and went upstairs to chat with the group and relax.
The weather's getting nice, so we went outside to the football field for our workout. The boys' lacrosse team was practicing, so we had to dodge a couple of balls - but that's ok, it was great to be back outside! It was a little chilly and I was wearing just shorts and a t-shirt, so I'll have to adjust that next time.
I had a bad workout. My legs were beat, my back was sore, and I found myself mentally fatigued as well. But I trudged through it and finished it up. Then went home and collapsed on the couch.
I skipped swimming this morning, and plan to do the scheduled 3-4 easy miles much later today.
Sunday, March 28, 2010
A 3 hour tour, a 3 hour tour
Just got cleaned up after a 3 hour run. It's a beautiful Sunday here in the Twin Cities, about 55 degrees and sunny with a wind out of the north of about 10 mph.
I slept in a bit and had a good breakfast of oatmeal, a banana, and a bagel with peanut butter. I guess due to the timing (10:30am), it was more of a brunch. But I knew I needed the calories for the run I was about to start.
I drove down to the Deephaven paddleball court again since it worked well in my two hour run last weekend. I planed to do 30 minute out-and-backs where I run/walk in one direction for 30 minutes and turn around and go back the same way. This gets me to my car for water and gels every hour.
Per Coach Bill, the goal today was 3 hours, 5 minute run/5 minute walk, running at a pace of 7:10-7:15/mile. This was a big challenge since last week was "only" two hours and the runs were at a ~7:35 pace.
Here are my splits/pace for today's run:
1 - 7:05/mile
2 - 7:12
3 - 7:12
4 - 6:55 (whoops!)
5 - 7:03
6 - 7:03
7 - 7:09
8 - 7:07
9- 7:08
10 - 7:10
11 - 7:26
12 - 7:08
13 - 7:10
14 - 7:22
15 - 7:12
16 - 7:30
17 - 7:26
The most challenging were splits 13-17 above. My legs felt a little heavier, and it took a huge effort to keep up the speed. It really took a lot of focus. The last two were especially tough. I truly gave 100% on these, but just didn't have much gas left. In the last 3-4 run sets today, I was breathing very hard, and noticed my breathing became audible for a few seconds after I started walking. Kind of a pant or grunt :)
Overall, I am very happy with how today went. Looking at the numbers, my confidence is boosted. I was a little worried about the length and speed of today's workout, but I did it!
To catch up on the last few days:
Life got in the way a bit on Thursday. I hosted a small dinner and got behind schedule. I was supposed to do some straightaways but didn't make it to the gym. Friday, the scheduled day off, was also very busy and there was no running.
Yesterday (Saturday) I went on a very relaxed three mile run in my neighborhood. I knew I had a tough one today, so I didn't care about pace and just enjoyed the run. Barely broke a sweat.
I slept in a bit and had a good breakfast of oatmeal, a banana, and a bagel with peanut butter. I guess due to the timing (10:30am), it was more of a brunch. But I knew I needed the calories for the run I was about to start.
I drove down to the Deephaven paddleball court again since it worked well in my two hour run last weekend. I planed to do 30 minute out-and-backs where I run/walk in one direction for 30 minutes and turn around and go back the same way. This gets me to my car for water and gels every hour.
Per Coach Bill, the goal today was 3 hours, 5 minute run/5 minute walk, running at a pace of 7:10-7:15/mile. This was a big challenge since last week was "only" two hours and the runs were at a ~7:35 pace.
Here are my splits/pace for today's run:
1 - 7:05/mile
2 - 7:12
3 - 7:12
4 - 6:55 (whoops!)
5 - 7:03
6 - 7:03
7 - 7:09
8 - 7:07
9- 7:08
10 - 7:10
11 - 7:26
12 - 7:08
13 - 7:10
14 - 7:22
15 - 7:12
16 - 7:30
17 - 7:26
The most challenging were splits 13-17 above. My legs felt a little heavier, and it took a huge effort to keep up the speed. It really took a lot of focus. The last two were especially tough. I truly gave 100% on these, but just didn't have much gas left. In the last 3-4 run sets today, I was breathing very hard, and noticed my breathing became audible for a few seconds after I started walking. Kind of a pant or grunt :)
Overall, I am very happy with how today went. Looking at the numbers, my confidence is boosted. I was a little worried about the length and speed of today's workout, but I did it!
To catch up on the last few days:
Life got in the way a bit on Thursday. I hosted a small dinner and got behind schedule. I was supposed to do some straightaways but didn't make it to the gym. Friday, the scheduled day off, was also very busy and there was no running.
Yesterday (Saturday) I went on a very relaxed three mile run in my neighborhood. I knew I had a tough one today, so I didn't care about pace and just enjoyed the run. Barely broke a sweat.
Thursday, March 25, 2010
Wednesday Core
Core yesterday was good, a few of us did the first half of the workout outside on the track. It was a little cold, but it sure felt good outside.
I did the warmup inside, then went out to the track. I did 4 x 800's with a 3:30 walk in between. My 800 splits were from 3:27 to 3:31. This gave me a confidence boost as I go into Saturday's three hour run with 5 minute repeats @ 7:15/mile pace with a 5 minute walking rest.
I finished the workout by going back inside and joining the group for their third circuit. Then we all went to the Lone Spur for our weekly celebration.
I did the warmup inside, then went out to the track. I did 4 x 800's with a 3:30 walk in between. My 800 splits were from 3:27 to 3:31. This gave me a confidence boost as I go into Saturday's three hour run with 5 minute repeats @ 7:15/mile pace with a 5 minute walking rest.
I finished the workout by going back inside and joining the group for their third circuit. Then we all went to the Lone Spur for our weekly celebration.
Wednesday, March 24, 2010
Core, swimming, pizza, and 4 miles
Need to catch up on a couple days here.
Monday was Core, and I had 10 straightaways to do at Lindbergh beforehand. Then I had time to go downstairs to the weight room before 6pm when Core started. I coached a small group inside because about 1/4 of the group went outside to run hills. It's that time of year, the big transition outside!
I got up early on Tuesday to go swimming at Hopkins Masters. Our drills were a little longer than usual, mixing in an 800 yard swim. I didn't get a nap in yesterday, then had a meeting in Minneapolis at 6pm which included some really delicious pizza. I hadn't run my scheduled 3-4 easy miles, so I went over to Lindbergh with a full stomach. These were probably my slowest miles in a while, but that's ok - I was a little sluggish with all that yummy pizza.
Monday was Core, and I had 10 straightaways to do at Lindbergh beforehand. Then I had time to go downstairs to the weight room before 6pm when Core started. I coached a small group inside because about 1/4 of the group went outside to run hills. It's that time of year, the big transition outside!
I got up early on Tuesday to go swimming at Hopkins Masters. Our drills were a little longer than usual, mixing in an 800 yard swim. I didn't get a nap in yesterday, then had a meeting in Minneapolis at 6pm which included some really delicious pizza. I hadn't run my scheduled 3-4 easy miles, so I went over to Lindbergh with a full stomach. These were probably my slowest miles in a while, but that's ok - I was a little sluggish with all that yummy pizza.
Sunday, March 21, 2010
Sunday easy four
It was a beautiful day in the Twin Cities today. Sunny and in the 50's, a perfect day for a run. The scheduled called for an easy 3-5 miles, so I ran my newly-discovered four mile loop in my neighborhood.
I was feeling good. It was a little cool and windy at the beginning, but I didn't notice after a half mile or so. Nothing special to write about, just a normal four miles at an easy pace.
I was feeling good. It was a little cool and windy at the beginning, but I didn't notice after a half mile or so. Nothing special to write about, just a normal four miles at an easy pace.
Saturday, March 20, 2010
Friday straightaways and Saturday long run
I was planning to go out of town this weekend on a ski trip, but conditions are not good so I decided to stay home. This changed training plans mid-stream because I was planning on taking Thursday off and doing my long run on Friday.
But on Friday, it was decided I'll stay in town. So yesterday (Friday), I did the straightaways originally scheduled for Thursday. I did them outside on the street by my house. I was a little tough to gauge how long a Lindbergh straightaway was. I ended up doing 14 repeats totaling a tick over two miles. It went quickly and I felt fine.
This morning (Saturday) I went to Deephaven to run along the Three Rivers path. This is the same path that we use for the ALARC Legend's 10K and 5K. I parked right by the paddle court where four people were playing. Kind of like tennis but with wooden paddles.
Today's workout called for 5 minutes @ 5K pace and 5 minutes walking. The whole run felt great, the longer walking periods really helped. Here are the laps and pace/mile:
1 - 7:40/mile
2 - 7:24
3 - 7:29
4 - 7:24
5 - 7:31
6 - 7:44
7 - 7:39
8 - 7:41
9 - 7:46
10 - 7:36
11 - 7:44
12 - 7:33
From the paddle court, I started going west for half an hour. That way, I could turn around and see how close I could get to my car at the one hour mark. Turned out to be pretty accurate. I stopped at the car briefly for some water and a gel, so the break was a bit more than 5 minutes (I was walking as I arrived in the parking lot).
I was a little surprised to see the # 4 split above, being on the faster side. I felt like I was dragging a bit on that particular leg, so I pushed it. Plus I was starting to feel a little uncomfortable as I think I drank a little too much water in the morning. But I took care of that near the paddle court :)
For the second hour, I ran east first. Same deal, turning around after half an hour. For the last 5 minute run, I wanted to see how much I had left so I pushed it a bit. I had a good bit left in the tank, but didn't set the world on fire.
At the end of this run, I felt MUCH better than I did the week previously. The extra rest helped a lot. I think I could achieve similar numbers with a 4 minute rest, maybe even a 3:30 walk. I found myself getting anxious to start running again after 3 and a half minutes or so.
Totals: 11.33 miles, 2:00:33, avg pace (including walking) 10:39
Weather: 34 degrees, sunny, no noticeable wind, very little trail traffic.
But on Friday, it was decided I'll stay in town. So yesterday (Friday), I did the straightaways originally scheduled for Thursday. I did them outside on the street by my house. I was a little tough to gauge how long a Lindbergh straightaway was. I ended up doing 14 repeats totaling a tick over two miles. It went quickly and I felt fine.
This morning (Saturday) I went to Deephaven to run along the Three Rivers path. This is the same path that we use for the ALARC Legend's 10K and 5K. I parked right by the paddle court where four people were playing. Kind of like tennis but with wooden paddles.
Today's workout called for 5 minutes @ 5K pace and 5 minutes walking. The whole run felt great, the longer walking periods really helped. Here are the laps and pace/mile:
1 - 7:40/mile
2 - 7:24
3 - 7:29
4 - 7:24
5 - 7:31
6 - 7:44
7 - 7:39
8 - 7:41
9 - 7:46
10 - 7:36
11 - 7:44
12 - 7:33
From the paddle court, I started going west for half an hour. That way, I could turn around and see how close I could get to my car at the one hour mark. Turned out to be pretty accurate. I stopped at the car briefly for some water and a gel, so the break was a bit more than 5 minutes (I was walking as I arrived in the parking lot).
I was a little surprised to see the # 4 split above, being on the faster side. I felt like I was dragging a bit on that particular leg, so I pushed it. Plus I was starting to feel a little uncomfortable as I think I drank a little too much water in the morning. But I took care of that near the paddle court :)
For the second hour, I ran east first. Same deal, turning around after half an hour. For the last 5 minute run, I wanted to see how much I had left so I pushed it a bit. I had a good bit left in the tank, but didn't set the world on fire.
At the end of this run, I felt MUCH better than I did the week previously. The extra rest helped a lot. I think I could achieve similar numbers with a 4 minute rest, maybe even a 3:30 walk. I found myself getting anxious to start running again after 3 and a half minutes or so.
Totals: 11.33 miles, 2:00:33, avg pace (including walking) 10:39
Weather: 34 degrees, sunny, no noticeable wind, very little trail traffic.
Wednesday, March 17, 2010
Tuesday/Wednesday
After Tuesday morning's swim, it was a little difficult to find motivation to get out and run later in the day. But the weather here in Minnesota has been beautiful lately, so that helped. I ran from home through the neighborhood on a familiar route. Turned out to be just over four miles, as I was scheduled for 3-4 easy miles. I just looked at my Garmin and I averaged 8:33/mile. A little faster than my long runs, but it was pretty flat and I felt good.
Tonight we had Core, and I got there early for the straightaway workout. I walked two laps because I felt a little sluggish. I did two jogging warm-up laps after that and felt better going into the workout. I did 12 straightaway runs at a 5K perceived pace (6 total laps, about a mile). It was kind of hot in the gym, so I was sweating like crazy.
Then I went down to the weight room for the normal routine, already nice and warmed up.
At 6pm it was time for ALARC Core. I was a student today, which is always great (vs coaching). Harley led us through a good workout followed by stretching. Then we went to the Spur to celebrate St. Patrick's Day :)
I'm thinking of maybe swimming tomorrow, not running, and doing the long weekend run on Friday because I'm out of town this weekend.
Tonight we had Core, and I got there early for the straightaway workout. I walked two laps because I felt a little sluggish. I did two jogging warm-up laps after that and felt better going into the workout. I did 12 straightaway runs at a 5K perceived pace (6 total laps, about a mile). It was kind of hot in the gym, so I was sweating like crazy.
Then I went down to the weight room for the normal routine, already nice and warmed up.
At 6pm it was time for ALARC Core. I was a student today, which is always great (vs coaching). Harley led us through a good workout followed by stretching. Then we went to the Spur to celebrate St. Patrick's Day :)
I'm thinking of maybe swimming tomorrow, not running, and doing the long weekend run on Friday because I'm out of town this weekend.
Tuesday, March 16, 2010
Sunday through Tuesday early AM
Had a great run on Sunday in downtown Minneapolis. It was the most beautiful day of the year with temperatures in the 60's! There were many people out and about, which was great to see.
I did 4.7 easy miles, not caring about how fast/slow I was going. I could still feel the race in my legs from the day before, but that faded after the first mile or two.
On Monday I coached ALARC Core but missed the weights beforehand. We had a good workout with the "standard" effort - nothing too crazy, but a good effort nonetheless.
This morning I swam and felt great. I was hitting all the times for the drills, usually finishing a little quickly. I'll run a few miles today per Boss Bill's schedule. The high today is 50 and it's overcast, perfect running weather.
I did 4.7 easy miles, not caring about how fast/slow I was going. I could still feel the race in my legs from the day before, but that faded after the first mile or two.
On Monday I coached ALARC Core but missed the weights beforehand. We had a good workout with the "standard" effort - nothing too crazy, but a good effort nonetheless.
This morning I swam and felt great. I was hitting all the times for the drills, usually finishing a little quickly. I'll run a few miles today per Boss Bill's schedule. The high today is 50 and it's overcast, perfect running weather.
Saturday, March 13, 2010
Irish For A Day 10 Mile race
It was great weather for my first official race of 2010. Today was the Irish For a Day 10 miler, and it was overcast and about 45 degrees. There was a decent wind out of the north, making things pretty cold as you run on the south sides of the lakes.
The course was a lap around Lake Harriet, up to and around Lake Calhoun, then another lap of Lake Harriet. There were a few hills, lots of potholes, and a crowded first mile. Overall a terrific race with great volunteers and management. I'm very happy I signed up early and picked up my packet the day before, the registration/t-shirt tent was pretty crowded.
Here are the splits:
1 - 7:48 - Had to dodge many runners, was anxious to get going, maybe a little quick
2 - 7:52 - Felt good, started getting into groove as field spread out
3 - 7:53 - Finished up Lake Harriet
4 - 8:03 - Slowed a bit on hill between lakes and walked through water stop
5 - 7:40 - Easy mile, feeling great, warming up, wind wasn't as cold on N side of Lake Calhoun
6 - 7:45 - Wind at my back, still feeling great
7 - 7:54 - Water stop and hill between lakes, back to Lake Harriet for the last lap
8 - 7:59 - Started slightly labored breathing, legs started to get tired.
9 - 7:56 - Almost done! Got passed by some people, but that's ok.
10 - 7:47 - Kicked it down a little. Slight hill at the end, was very happy to finish.
Chip time: 1:18:40, pace 7:52, 177/760 overall (23rd percentile), 138/363 men (38th percentile), 39/78 age group (50th percentile).
Perceived effort - 8/10. Not going for a PR, wanted to finish with a good effort and a decent time, but didn't coast.
The course was a lap around Lake Harriet, up to and around Lake Calhoun, then another lap of Lake Harriet. There were a few hills, lots of potholes, and a crowded first mile. Overall a terrific race with great volunteers and management. I'm very happy I signed up early and picked up my packet the day before, the registration/t-shirt tent was pretty crowded.
Here are the splits:
1 - 7:48 - Had to dodge many runners, was anxious to get going, maybe a little quick
2 - 7:52 - Felt good, started getting into groove as field spread out
3 - 7:53 - Finished up Lake Harriet
4 - 8:03 - Slowed a bit on hill between lakes and walked through water stop
5 - 7:40 - Easy mile, feeling great, warming up, wind wasn't as cold on N side of Lake Calhoun
6 - 7:45 - Wind at my back, still feeling great
7 - 7:54 - Water stop and hill between lakes, back to Lake Harriet for the last lap
8 - 7:59 - Started slightly labored breathing, legs started to get tired.
9 - 7:56 - Almost done! Got passed by some people, but that's ok.
10 - 7:47 - Kicked it down a little. Slight hill at the end, was very happy to finish.
Chip time: 1:18:40, pace 7:52, 177/760 overall (23rd percentile), 138/363 men (38th percentile), 39/78 age group (50th percentile).
Perceived effort - 8/10. Not going for a PR, wanted to finish with a good effort and a decent time, but didn't coast.
Thursday, March 11, 2010
Wednesday-Thursday
Feeling guilty about missing my run on Tuesday, I got to Lindbergh a little early on Wednesday to get in a few miles before Core.
I did 20 laps, which is about 3.3 miles. Felt great, piece of cake. I didn't have time to do weights before Core, but that's ok. I didn't coach, so as usual I got a better Core workout when that's the case. I skipped a few sets of stairs since I was a little tired from the run before the session. Overall a good workout. Then, of course, we went to the Lone Spur afterward for a reward. Two small beers and six wings. Oh, and about 20 chips with salsa.
Tonight (Thursday) I went to Lindbergh for the "straightaway" workout. Two laps walking, two laps, jogging, then it was time to go to work. Lindbergh has a rectangular track, with about 80 yard straightaways and 40 yard ends. I did a 5K pace down the straightaways and a slow jog on the short ends. I did 10 total straightaways, after I clarified with Coach Bill that the it wasn't laps, it was straightaway lengths, which obviously cuts the workout in half.
I was done with the warmup, workout, and cooldown in about 15 minutes, so with the extra time I got in the weight workout I missed yesterday. I usually start with weights, so doing it after running was different. I needed an extra deep breath or two in between sets.
Looking forward to a full day off tomorrow! Resting up for the Irish For A Day 10 miler on Saturday morning.
I did 20 laps, which is about 3.3 miles. Felt great, piece of cake. I didn't have time to do weights before Core, but that's ok. I didn't coach, so as usual I got a better Core workout when that's the case. I skipped a few sets of stairs since I was a little tired from the run before the session. Overall a good workout. Then, of course, we went to the Lone Spur afterward for a reward. Two small beers and six wings. Oh, and about 20 chips with salsa.
Tonight (Thursday) I went to Lindbergh for the "straightaway" workout. Two laps walking, two laps, jogging, then it was time to go to work. Lindbergh has a rectangular track, with about 80 yard straightaways and 40 yard ends. I did a 5K pace down the straightaways and a slow jog on the short ends. I did 10 total straightaways, after I clarified with Coach Bill that the it wasn't laps, it was straightaway lengths, which obviously cuts the workout in half.
I was done with the warmup, workout, and cooldown in about 15 minutes, so with the extra time I got in the weight workout I missed yesterday. I usually start with weights, so doing it after running was different. I needed an extra deep breath or two in between sets.
Looking forward to a full day off tomorrow! Resting up for the Irish For A Day 10 miler on Saturday morning.
Wednesday, March 10, 2010
Tuesday swimming and hiccup
I don't think I'll ever get used to setting my alarm for 4:40am. But this is what I do on Monday nights for Tuesday's 5:15am swim.
My body felt a little beat up after Saturday's tough run, Sunday's easy run, and Monday's Core session. I was hoping a good night's sleep would make me feel better.
Hearing the alarm at 4:40am was rough, but I felt good. I made it to the pool after a quick breakfast of peanut butter on a bread roll (whole wheat) and a strong cup of coffee. It turned out to be a very strong swim. I was "beating" all the posted times for the 100 and 150 yard drills. This felt great because I fell short on them last week. Everything was clicking yesterday.
So the plan was to go home, do some work, go to a 1pm meeting, and get a run in afterward. Everything was going according to plan until I got home from the meeting. It was about 3pm, I did some stuff around the house and sat down on the couch. Big mistake! I ended up taking an accidental 2 hour nap, probably because I was up so early. I woke up as the sun was going down, as was the rain. Lindbergh was closed due to a basketball game, so I couldn't do a run inside. I didn't feel completely safe doing an outdoor run in the rain and darkness. Plus I was still sleepy from the nap.
So my first hiccup in my marathon schedule. But at least I got a workout done in the morning. So today I'll do 3-4 easy miles before ALARC Core.
Notes to self - be wary of the Tuesday-after-swimming-nap, and keep updated on the Lindbergh schedule.
My body felt a little beat up after Saturday's tough run, Sunday's easy run, and Monday's Core session. I was hoping a good night's sleep would make me feel better.
Hearing the alarm at 4:40am was rough, but I felt good. I made it to the pool after a quick breakfast of peanut butter on a bread roll (whole wheat) and a strong cup of coffee. It turned out to be a very strong swim. I was "beating" all the posted times for the 100 and 150 yard drills. This felt great because I fell short on them last week. Everything was clicking yesterday.
So the plan was to go home, do some work, go to a 1pm meeting, and get a run in afterward. Everything was going according to plan until I got home from the meeting. It was about 3pm, I did some stuff around the house and sat down on the couch. Big mistake! I ended up taking an accidental 2 hour nap, probably because I was up so early. I woke up as the sun was going down, as was the rain. Lindbergh was closed due to a basketball game, so I couldn't do a run inside. I didn't feel completely safe doing an outdoor run in the rain and darkness. Plus I was still sleepy from the nap.
So my first hiccup in my marathon schedule. But at least I got a workout done in the morning. So today I'll do 3-4 easy miles before ALARC Core.
Notes to self - be wary of the Tuesday-after-swimming-nap, and keep updated on the Lindbergh schedule.
Sunday, March 7, 2010
The plan for today called for 4-6 easy miles. I was busy most of the day with a project, so I went to Lindbergh to do the run inside at about 7pm. Kind of a shame because it was one of the nicest/warmest days of the year.
It was slow going for the first few laps, I could feel yesterday's run in my legs still tonight. But I felt much better as the run went on. I took it nice and easy - after all, the run called for "easy" miles.
The track at Lindbergh is about 1/6 of a mile per lap, so I planned to do 30 laps. For you math majors out there, that makes 5 miles. I took a water break every 10 laps, so I stopped twice for about 90 seconds each. Throughout the 5 miles, it felt like I was coasting the whole way, letting my mind wander. Definitely a different experience than yesterday's intense repeats.
Quick note - as I was walking up the ramp to the gym, I felt a slight twinge in my inner left hip. Nothing too painful, but noticeable. It went away quickly into the run, but it came back as I completed the 5 miles. Then it went away again as quickly as it arrived. Time to stretch.
It was slow going for the first few laps, I could feel yesterday's run in my legs still tonight. But I felt much better as the run went on. I took it nice and easy - after all, the run called for "easy" miles.
The track at Lindbergh is about 1/6 of a mile per lap, so I planned to do 30 laps. For you math majors out there, that makes 5 miles. I took a water break every 10 laps, so I stopped twice for about 90 seconds each. Throughout the 5 miles, it felt like I was coasting the whole way, letting my mind wander. Definitely a different experience than yesterday's intense repeats.
Quick note - as I was walking up the ramp to the gym, I felt a slight twinge in my inner left hip. Nothing too painful, but noticeable. It went away quickly into the run, but it came back as I completed the 5 miles. Then it went away again as quickly as it arrived. Time to stretch.
Saturday, March 6, 2010
5/1 repeats, 2 hours
I just got back from one of the most difficult workouts I've done in years. Bill and I discussed a plan where the long weekend runs would be a combo platter of running and walking. Distance isn't necessarily the primary goal (big change for me!), it's more gauging how I'm feeling and how much energy I'm exerting. For example, there's a 5K feeling, and a half marathon feeling as you're running.
Today's run called for a 5K or 10K mindset for 5 minutes, then walking for 2 minutes. I did this for two hours in the St. Anthony Main/Stone Arch Bridge area in Minneapolis. I have only run in this area once or twice, so it was nice to get to know the streets and paths.
I'll list my splits here for the 5 minute runs and describe in more detail afterward:
Split Avg mile pace Distance covered
1 7:44 .65 miles
2 7:20 .69
3 7:23 .68
4 7:43 .65
5 7:31 .67
6 7:49 .64
7 7:55 .63
8 8:44 .58
9 8:09 .62
10 8:06 .62
11 7:58 .63
12 7:52 .64
13 8:02 .62
14 7:55 .63
15 8:09 .62
16 7:59 .63
17 8:10 .61
Total distance including walking: 12.3 miles in 1:57:43
During the walking portions of one of the repeats in the middle, I stopped at my car for water and a gel. I kept with the 2 minute time for this break.
I went up and down and across the Mississippi River, so my routes were pretty varied. There were some big hills in there, and some very icy patches. I think for split #8 above, there was a stretch through a park that was solid ice/snow for about 200 yards which slowed me down considerably.
It took me a little while to get used to the distance and all the stopping and starting. Once I got into a bit of a groove, it looked like I locked into a 7:50 / 8:10 pace. It became a big struggle in the last 4-5 reps, I'm not going to lie.
For the first few, I'd hit five minutes and felt some relief, but it wasn't like I NEEDED to slow down. But by the last 2-3, I needed to rest my hands on my knees and stop for a few seconds. I could feel the beginnings of a flare-up in my lower back for the last half hour or so.
I also felt some flare-up on the bottoms of my feet. I've felt this before in running. But usually after distance training for a few weeks this goes away. I saw a pretty salty face in the mirror when I got back into my car! It felt great to sit down. I can tell my legs will be stiff later today.
For recovery, I made a chocolate smoothie with strawberries, blueberries, and vanilla yogurt. Plus I've been trying to drink more water throughout the day. I downed two bottles already.
So two hours in the books today, with a 3 hour run similar to this later in the month. I might have to drop into the 8:30's to make it an additional hour. We'll see.
Now off to the shower and most definitely a nap!
Today's run called for a 5K or 10K mindset for 5 minutes, then walking for 2 minutes. I did this for two hours in the St. Anthony Main/Stone Arch Bridge area in Minneapolis. I have only run in this area once or twice, so it was nice to get to know the streets and paths.
I'll list my splits here for the 5 minute runs and describe in more detail afterward:
Split Avg mile pace Distance covered
1 7:44 .65 miles
2 7:20 .69
3 7:23 .68
4 7:43 .65
5 7:31 .67
6 7:49 .64
7 7:55 .63
8 8:44 .58
9 8:09 .62
10 8:06 .62
11 7:58 .63
12 7:52 .64
13 8:02 .62
14 7:55 .63
15 8:09 .62
16 7:59 .63
17 8:10 .61
Total distance including walking: 12.3 miles in 1:57:43
During the walking portions of one of the repeats in the middle, I stopped at my car for water and a gel. I kept with the 2 minute time for this break.
I went up and down and across the Mississippi River, so my routes were pretty varied. There were some big hills in there, and some very icy patches. I think for split #8 above, there was a stretch through a park that was solid ice/snow for about 200 yards which slowed me down considerably.
It took me a little while to get used to the distance and all the stopping and starting. Once I got into a bit of a groove, it looked like I locked into a 7:50 / 8:10 pace. It became a big struggle in the last 4-5 reps, I'm not going to lie.
For the first few, I'd hit five minutes and felt some relief, but it wasn't like I NEEDED to slow down. But by the last 2-3, I needed to rest my hands on my knees and stop for a few seconds. I could feel the beginnings of a flare-up in my lower back for the last half hour or so.
I also felt some flare-up on the bottoms of my feet. I've felt this before in running. But usually after distance training for a few weeks this goes away. I saw a pretty salty face in the mirror when I got back into my car! It felt great to sit down. I can tell my legs will be stiff later today.
For recovery, I made a chocolate smoothie with strawberries, blueberries, and vanilla yogurt. Plus I've been trying to drink more water throughout the day. I downed two bottles already.
So two hours in the books today, with a 3 hour run similar to this later in the month. I might have to drop into the 8:30's to make it an additional hour. We'll see.
Now off to the shower and most definitely a nap!
Thursday, March 4, 2010
Week of March 1
The past few days have been very busy with a project I'm wrapping up with a tight timeline. Not an excuse, but I literally had to work on it all day yesterday. Core was canceled due to a basketball game at the gym, so I didn't get my usual Wednesday workout in.
However, I did add a swimming workout to the schedule on Tuesday morning! It's at 5:15am (yikes!) at the junior high about 3 blocks away from my house. I'd like to incorporate 1-2 days of swimming in my training per week leading up to Grandma's. We'll see what Boss Bill advises me at lunch today as we go over my plan.
Monday at Core was a good workout. I coached and lifted weights beforehand. I'm feeling strong and it felt good. Because we weren't having Core on Wednesday (yesterday), we went to the Lone Spur afterward :)
Hopefully I'll get an afternoon run in and possibly tomorrow as well. It's beautiful outside.
However, I did add a swimming workout to the schedule on Tuesday morning! It's at 5:15am (yikes!) at the junior high about 3 blocks away from my house. I'd like to incorporate 1-2 days of swimming in my training per week leading up to Grandma's. We'll see what Boss Bill advises me at lunch today as we go over my plan.
Monday at Core was a good workout. I coached and lifted weights beforehand. I'm feeling strong and it felt good. Because we weren't having Core on Wednesday (yesterday), we went to the Lone Spur afterward :)
Hopefully I'll get an afternoon run in and possibly tomorrow as well. It's beautiful outside.
Monday, March 1, 2010
Lazy weekend, kind of
This past weekend was a very busy one. I should say it was an easy one to make excuses not to find time for a long run :(
Friday night was dinner with friends and an early night (bed @10pm). I went to ALARC Core at Lindbergh about 30 minutes early to get in a couple miles because I had brunch plans at 10am. I had a VERY sore lower back when I woke up because I shoveled a friend's walkway the day before. Luckily it loosened up after about 5 minutes of running.
Then I joined the Core group for two sets of circuits. It was a good workout, and felt slightly different since I was not used to running that much immediately prior to the circuits.
I made it to brunch, then had a meeting, then hosted a dinner party on Saturday evening. A good time was had by all, although I ate far too much. I went to a family event on Sunday late in the morning, and did not run before it because I slept in. After a big brunch (again), I wanted to watch the US-Canada hockey game, which I did. Then I went home and the sun was getting low and I was tired. I did not get a long run in this weekend. There's my one mulligan! This will not happen again.
Friday night was dinner with friends and an early night (bed @10pm). I went to ALARC Core at Lindbergh about 30 minutes early to get in a couple miles because I had brunch plans at 10am. I had a VERY sore lower back when I woke up because I shoveled a friend's walkway the day before. Luckily it loosened up after about 5 minutes of running.
Then I joined the Core group for two sets of circuits. It was a good workout, and felt slightly different since I was not used to running that much immediately prior to the circuits.
I made it to brunch, then had a meeting, then hosted a dinner party on Saturday evening. A good time was had by all, although I ate far too much. I went to a family event on Sunday late in the morning, and did not run before it because I slept in. After a big brunch (again), I wanted to watch the US-Canada hockey game, which I did. Then I went home and the sun was getting low and I was tired. I did not get a long run in this weekend. There's my one mulligan! This will not happen again.
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