OBJECTIVE
20 mi.@ 7:38-8:29
ACHIEVED
20.36 mi.@ 8:30
6:31 AM 59° 44% 4 mph
The weather was absolutely beautiful this morning. Really happy to get this one in. I took it conservatively. The group went 13 miles. (Today's version of the group included: Michele, Stephanie, Stacey, Laurie, Jonathan, Randy, and me.) I got 3 before they started then just hung back with whoever happened to be at the back of the pack. Once the group finished, I added on to get 20.
Leg held up which is great news at the end of this 53-mile week. I'm still too paranoid to think I'm "out of the woods" but this has been a good week. The foundation has been set to move forward with at least a little confidence.
As proof that I'm still a marathon novice, a 20-miler still feels like a big accomplishment to me.
PRE RUN
weight=165.5
oatmeal w/brown sugar & skim milk
POST RUN
SlimFast
Later, water, multivitamin, hot chocolate & oatmeal w/chia seed, brown sugar & skim milk
Saturday, March 13, 2010
Friday, March 12, 2010
Thursday, March 11, 2010
OBJECTIVE
1.5 mi. warm-up @ 8:30-9:40
7.5 mi.@ 6:52
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.51 mi. WU
7.53 mi.@ 6:50 (6:51 6:48 6:51 6:51 6:50 6:46 6:50 3:38 [6:52])
1.52 mi. CD
5:26 AM 61° 96% 2 mph
This was a really good run ... to have done! Tempo runs are always the hardest workout for me in the marathon training cycle. Having been out of the mix during February, I feared I'd lost the edge it seems is required for a good tempo. This morning, I proved that thought wrong! This was by no means easy but I did it. And my target pace was pegged to my January 5K PR. I believe this is the best sign yet that I haven't lost much with my layoff. Of course, this is just one run and there's still the question of my overall endurance. But I'm taking it as a really good indicator.
PRE RUN
weight=166.5
water
POST RUN
SlimFast & multivitamin
Later, Frosted mini-wheats w/1% milk
1.5 mi. warm-up @ 8:30-9:40
7.5 mi.@ 6:52
1.5 mi. cool-down @ 8:30-9:40
ACHIEVED
1.51 mi. WU
7.53 mi.@ 6:50 (6:51 6:48 6:51 6:51 6:50 6:46 6:50 3:38 [6:52])
1.52 mi. CD
5:26 AM 61° 96% 2 mph
This was a really good run ... to have done! Tempo runs are always the hardest workout for me in the marathon training cycle. Having been out of the mix during February, I feared I'd lost the edge it seems is required for a good tempo. This morning, I proved that thought wrong! This was by no means easy but I did it. And my target pace was pegged to my January 5K PR. I believe this is the best sign yet that I haven't lost much with my layoff. Of course, this is just one run and there's still the question of my overall endurance. But I'm taking it as a really good indicator.
PRE RUN
weight=166.5
water
POST RUN
SlimFast & multivitamin
Later, Frosted mini-wheats w/1% milk
Wednesday, March 10, 2010
elliptical = 65 minutes
10 min. WU
7 min. hard/3 min. easy
15 min. CD
Recovery day today. Rather than pound the pavement, I hit the elliptical. Legs generally felt okay after yesterday's intervals except for some residual tightness. I'm very happy that it seems the calf injury is fading into the past as I look into my rear view mirror! I know I'm not quite out of the woods yet but each day brings me closer ....
10 min. WU
7 min. hard/3 min. easy
15 min. CD
Recovery day today. Rather than pound the pavement, I hit the elliptical. Legs generally felt okay after yesterday's intervals except for some residual tightness. I'm very happy that it seems the calf injury is fading into the past as I look into my rear view mirror! I know I'm not quite out of the woods yet but each day brings me closer ....
Tuesday, March 9, 2010
OBJECTIVE
dynamic stretching warm-up
1 mi. warm-up @ 8:30-9:40
1x3K @ 6:52, 2 minute active recovery
1x2K @ 6:32, 2 minute active recovery
1x1K @ 6:18, 2 minute active recovery
1x800m @ 6:05
1 mi. cool-down @ 8:30-9:40
ACHIEVED
dynamic stretch
1 mi. WU
3K @ 6:37 (way too fast!)
2K @ 6:32
1K @ 6:20
800m @ 6:29 (way too slow!)
1.39 mi. CD
total time = 55:51
total distance = 7.04 mi.
5:54 AM 65° 95% 3 mph
Well, this was my first attempt at some speed since January 26; 42 days ago. I was apprehensive going in. I wasn't sure my leg would hold up and I wasn't sure I really wanted to know how much I have lost. Well, the good news is that aside from some tightness (mostly hamstring) my leg held up fine. This is a really good sign.
The not-so-good but not-necessarily-bad news is that while I have lost fitness during my injury downtime, I don't think it's as much as I thought it might be.
I broke out of the gate way to fast on the first interval. I think I was just happy to be moving with little limitation again. I couldn't slow myself down. All the while, I was reminding myself it's not how you start these workouts, it's how you finish. The line built into the paces is very fine and if you go too fast too early in the workout, I've found I'm almost guaranteed trouble on the back end. That's how it played out too.
By the time I was on my last interval, I was sucking wind and didn't have any extra giddy up to push myself faster. On the one hand this could be disappointing because it's evidence of what I've lost during February. But it's not quite as much as I thought it might be. I held up okay during the first, second and third intervals. In addition, the pace times I'm using are based off of my January 5K PR time. I guess I'm convincing myself that I'm not really that far from where I was. If I had started slower today, I would have been able to finish stronger. Maybe not hit my targeted pace but closer than I did.
I've got work to do but there is more than a glimmer of hope!
PRE RUN
water & a nibble of granola
POST RUN
SlimFast
dynamic stretching warm-up
1 mi. warm-up @ 8:30-9:40
1x3K @ 6:52, 2 minute active recovery
1x2K @ 6:32, 2 minute active recovery
1x1K @ 6:18, 2 minute active recovery
1x800m @ 6:05
1 mi. cool-down @ 8:30-9:40
ACHIEVED
dynamic stretch
1 mi. WU
3K @ 6:37 (way too fast!)
2K @ 6:32
1K @ 6:20
800m @ 6:29 (way too slow!)
1.39 mi. CD
total time = 55:51
total distance = 7.04 mi.
5:54 AM 65° 95% 3 mph
Well, this was my first attempt at some speed since January 26; 42 days ago. I was apprehensive going in. I wasn't sure my leg would hold up and I wasn't sure I really wanted to know how much I have lost. Well, the good news is that aside from some tightness (mostly hamstring) my leg held up fine. This is a really good sign.
The not-so-good but not-necessarily-bad news is that while I have lost fitness during my injury downtime, I don't think it's as much as I thought it might be.
I broke out of the gate way to fast on the first interval. I think I was just happy to be moving with little limitation again. I couldn't slow myself down. All the while, I was reminding myself it's not how you start these workouts, it's how you finish. The line built into the paces is very fine and if you go too fast too early in the workout, I've found I'm almost guaranteed trouble on the back end. That's how it played out too.
By the time I was on my last interval, I was sucking wind and didn't have any extra giddy up to push myself faster. On the one hand this could be disappointing because it's evidence of what I've lost during February. But it's not quite as much as I thought it might be. I held up okay during the first, second and third intervals. In addition, the pace times I'm using are based off of my January 5K PR time. I guess I'm convincing myself that I'm not really that far from where I was. If I had started slower today, I would have been able to finish stronger. Maybe not hit my targeted pace but closer than I did.
I've got work to do but there is more than a glimmer of hope!
PRE RUN
water & a nibble of granola
POST RUN
SlimFast
Monday, March 8, 2010
OBJECTIVE
9 mi.@ 7:38-8:29
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
ACHIEVED
9.07 mi.@ 8:06
2x20 sec. one-leg hop
2x20 sec. no arms running
5:03 AM 58° 93% 3 mph
Decent run this morning. Legs were a bit tight.
PRE RUN
water & very, very small bite of granola
POST RUN
water, multivitamin & GrapeNuts w/skim milk
9 mi.@ 7:38-8:29
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
ACHIEVED
9.07 mi.@ 8:06
2x20 sec. one-leg hop
2x20 sec. no arms running
5:03 AM 58° 93% 3 mph
Decent run this morning. Legs were a bit tight.
PRE RUN
water & very, very small bite of granola
POST RUN
water, multivitamin & GrapeNuts w/skim milk
Sunday, March 7, 2010
Training Schedule: March 7 - 13
Truth be told, I'm probably not quite ready for this schedule. There's only one way to find out!
Proprioceptive Cue: Butt Squeeze
SUNDAY - Rest
MONDAY - Base Run + Drills
9 mi.@ base pace
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
TUESDAY - Mixed Intervals
dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x3K @ half marathon pace, 2 minute active recovery
1x2K @ 10K pace, 2 minute active recovery
1x1K @ 5K pace, 2 minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
WEDNESDAY - Nonimpact Cardio Cross-Training Workout
20-50 minutes @ recovery pace
Resistance Workout
THURSDAY - Tempo Run @ Half Marathon Pace
1.5 mi. warm-up @ recovery pace
7.5 mi.@ half-marathon pace
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2-6 mi.@ recovery pace
Resistance Workout
SATURDAY - Endurance Run
20 mi.@ base pace
Recovery Pace 8:30-9:40
Base Pace 7:38-8:29
Half Marathon Pace 6:52
10K Pace 6:32
5K Pace 6:18
3K Pace 6:05
Proprioceptive Cue: Butt Squeeze
SUNDAY - Rest
MONDAY - Base Run + Drills
9 mi.@ base pace
2x20 sec. steep hill sprints
2x20 sec. one-leg hop
TUESDAY - Mixed Intervals
dynamic stretching warm-up
1 mi. warm-up @ recovery pace
1x3K @ half marathon pace, 2 minute active recovery
1x2K @ 10K pace, 2 minute active recovery
1x1K @ 5K pace, 2 minute active recovery
1x800m @ 3K pace
1 mi. cool-down @ recovery pace
WEDNESDAY - Nonimpact Cardio Cross-Training Workout
20-50 minutes @ recovery pace
Resistance Workout
THURSDAY - Tempo Run @ Half Marathon Pace
1.5 mi. warm-up @ recovery pace
7.5 mi.@ half-marathon pace
1.5 mi. cool-down @ recovery pace
FRIDAY - Recovery Run
2-6 mi.@ recovery pace
Resistance Workout
SATURDAY - Endurance Run
20 mi.@ base pace
Recovery Pace 8:30-9:40
Base Pace 7:38-8:29
Half Marathon Pace 6:52
10K Pace 6:32
5K Pace 6:18
3K Pace 6:05
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