Training Widget

Wednesday, June 23, 2010

Week One-- here we go again

WkDatMonTuesWedsThursFriSatSunTotal
16/14
6/20
Easy Run
Dist: 3 mi
@10:20
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 8:46; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 8 mi
@10:20
Rest
/ XT
16 miles

Running club is in full swing. I'm flip flopping between leader PJ's plan and my trusty ol' Runners World plan. They are similar in that they both call for three runs a week, but differ slightly in mileage and step back weeks. I think, for the most part, I will be following the Y plan, but will run a wee bit further on certain days.

This was how my week one went:
Monday: easy four miles
Tuesday: rest
Wednesday: the above described tempo run (Wednesday's will usually be speed work/intervals with the group, but I needed to take the J-man to soccer so I did this)
Thursday: threshold cycle class
Friday: rest
Saturday: 9.75 miles at a comfy pace

So... RW called for eight on Saturday, YMCA plan called for six, and Chris Holt is on yet another plan that called for nine. Since I just completed the half, nine is really within reach, so I went for it with the hubby. Then, turns out we got a bonus three quarters of a mile.

Tonight will be my first Wednesday with the group. *YIKES* Fast running scares the buh jeezus outta me.

Here's a little pic from the Mpls half (I'm too cheap to pay for it, so little will have to do)


Sunday, June 13, 2010

The Plan?

I'm posting this just in case I decide to use it. Final verdict for 'the plan' will be reached before week's end.

Here's your individualized training program:

Your current race time is: 1:58:00 for a Half-Marathon
Your distance training goal is: Marathon
You currently train: 16 - 20 miles/week
How hard you want to train: Moderate
Your long-run day: Saturday
Your training program Starts: Monday, 6/14/2010 and Ends: Sunday, 10/3/2010
Length of your training schedule: 16 weeks
WkDatMonTuesWedsThursFriSatSunTotal
16/14
6/20
Easy Run
Dist: 3 mi
@10:20
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 8:46; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 8 mi
@10:20
Rest
/ XT
16 miles
26/21
6/27
Easy Run
Dist: 3 mi
@10:20
Rest
/ XT
Speedwork
Dist: 5 mi, inc
Warm; 2x1600 in 8:16
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 9 mi
@10:20
Rest
/ XT
17 miles
36/28
7/4
Easy Run
Dist: 3 mi
@10:20
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 8:46; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 10 mi
@10:20
Rest
/ XT
18 miles
47/5
7/11
Easy Run
Dist: 5 mi
@10:20
Rest
/ XT
Easy Run
Dist: 5 mi
@10:20
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 5 mi
@10:20
Rest
/ XT
15 miles
57/12
7/18
Easy Run
Dist: 2 mi
@10:14
Rest
/ XT
Tempo Run
Dist: 6 mi, inc
Warm; 4 mi @ 8:45; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 12 mi
@10:14
Rest
/ XT
20 miles
67/19
7/25
Easy Run
Dist: 2 mi
@10:14
Rest
/ XT
Speedwork
Dist: 7 mi, inc
Warm; 3x1600 in 8:11
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 14 mi
@10:14
Rest
/ XT
23 miles
77/26
8/1
Easy Run
Dist: 2 mi
@10:14
Rest
/ XT
Tempo Run
Dist: 6 mi, inc
Warm; 4 mi @ 8:45; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 16 mi
@10:14
Rest
/ XT
24 miles
88/2
8/8
Easy Run
Dist: 6 mi
@10:14
Rest
/ XT
Easy Run
Dist: 6 mi
@10:14
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 5 mi
@10:14
Rest
/ XT
17 miles
98/9
8/15
Easy Run
Dist: 2 mi
@10:08
Rest
/ XT
Tempo Run
Dist: 7 mi, inc
Warm; 5 mi @ 8:45; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 18 mi
@10:08
Rest
/ XT
27 miles
108/16
8/22
Easy Run
Dist: 2 mi
@10:08
Rest
/ XT
Speedwork
Dist: 8 mi, inc
Warm; 4x1600 in 8:06
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 20 mi
@10:08
Rest
/ XT
30 miles
118/23
8/29
Easy Run
Dist: 2 mi
@10:08
Rest
/ XT
Tempo Run
Dist: 7 mi, inc
Warm; 5 mi @ 8:45; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 16 mi
@10:08
Rest
/ XT
25 miles
128/30
9/5
Easy Run
Dist: 7 mi
@10:08
Rest
/ XT
Easy Run
Dist: 6 mi
@10:08
Rest
/ XT
Rest
/ XT
Easy Run
Dist: 6 mi
@10:08
Rest
/ XT
19 miles
139/6
9/12
Easy Run
Dist: 2 mi
@10:01
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 8:30; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 20 mi
@10:01
Rest
/ XT
27 miles
149/13
9/19
Easy Run
Dist: 2 mi
@10:01
Rest
/ XT
Speedwork
Dist: 8 mi, inc
Warm; 4x1600 in 8:01
w/800 jogs; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 12 mi
@10:01
Rest
/ XT
22 miles
159/20
9/26
Easy Run
Dist: 2 mi
@10:01
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 8:30; Cool
Rest
/ XT
Rest
/ XT
Long Run
Dist: 8 mi
@10:01
Rest
/ XT
15 miles
169/27
10/3
Rest
/ XT
Easy Run
Dist: 2 mi
@10:20
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 8:46; Cool
Easy Run
Dist: 2 mi
@10:20
Rest
/ XT
Marathon Race Day
Marathon
@9:15
Time: 4:02:49
35 miles

Sunday, June 6, 2010

woot!


I rolled out of bed at 5:45 am after a short night (I was a wee bit worked up and had trouble falling asleep). I was greeted by my monthly bill and a minor case of the sniffles. Thankfully neither caused much of a hindrance. Official time was 1:57:51 for an average pace of nine minutes per mile. I intentionally started out conservatively (with the 9:30 pace group) but had caught the two hour pace group by mile four, and ditched them by mile five. The last two miles were tough today, but the atmosphere carried me. I'm really really glad to have this one behind me. It was the first race in over a year that I had adequately trained for, which for some reason stressed me out a bit (because it was the first time in over a year that I had any goals or expectations). YMCA run club starts Wednesday... time to start training for the big sheebang.

Friday, June 4, 2010

Weeks Ten and Eleven

105/24
5/30
Easy Run
Dist: 2 mi
@10:17
Rest
/ XT
Tempo Run
Dist: 7 mi, inc
Warm; 5 mi @ 8:54; Cool
Easy Run
Dist: 2 mi
@10:17
Rest
/ XT
Long Run
Dist: 10 mi
@10:17
Rest
/ XT
21 miles
115/31
6/6
Rest
/ XT
Easy Run
Dist: 2 mi
@10:29
Rest
/ XT
Tempo Run
Dist: 5 mi, inc
Warm; 3 mi @ 8:54; Cool
Rest
/ XT
Rest
/ XT
Race Day
Dist: Half-Marathon
@8:58
Time: 1:57:35
20 miles

I was so busy griping about the dog that I didn't post last week's recap. The best word to describe week 10 would be crap. I went swimming on Monday and felt like crap. I did yoga on Tuesday and it was ok. I also ran three miles on the treadmill that day and did celebrate the achievement of a small goal: I was able to run 10 minute miles while keeping my heart rate in zone two. Whoo Hoo.... that was the only victory of the week. On Wednesday I rested, and Thursday was the infamous doggy incident (see previous post). Friday I did 10 with Chris. Doing those two runs back to back was undoubtedly a bad idea, but for logistical reasons, it just had to happen that way. I completed the 10 miler in decent time, but felt like... say it with me now... crap.

This week has been different due to both the 'taper' and Memorial Day. We went for a 15 mile bike ride on Monday at a very leisurely pace. Tuesday was yoga, Wednesday was rest, and yesterday was the five mile tempo run that was part of the plan. Thankfully, it felt wayyyyyyy better than last week's tempo run. It was my last run of any significance before Sunday's half marathon, and I feel I've ended in a good place both physically and mentally.

So... two more days. I am really excited for this run. It's one I missed out on last year due to the stress fracture, and, while I've done a 10 mile race and a half marathon since last June, this is the first event in over a year that I've actually been able to train adequately for. While I admittedly strayed from the Runners World plan (with some swimming and biking in place of runs), I have at least done the same number of workouts they prescribed. Come on Sunday! I can't wait :)