Sunday, June 30, 2013
WEEK #5 RECAP
Weekly Mileage: 31.14
Monday PM Ab workout
Tuesday was an early morning 4:00am relaxed run 4.5 miles in zone 2 at a pace of 8:52 felt smooth and relaxed it was a good stretch out after running the previous Sunday
Wednesday I ran down to the local high school track (3.5 miles there and back) to do a single mile time test (last test was 2/20 6:22) As soon as I started the run it began to pour buckets, I had to close my eyes on most of the straightaways and only open them on the turns. My goal was a sub 6 minute mile, I came close with a new PR of just under 6:06. I was happy with the results taking into account the weather and that I have cut 1:16 off my time in the last year.
Thursday I opted for an extra hour of sleep (much needed) and was lucky enough to get my run in after work. I took this rare opportunity of running on a week night to hit the trails. I ran to and up Mt. Talbert here in Clackamas the total run was 7.2 miles with 1,363 feet of elevation gain (almost all within 3 miles) with an average pace of 10:17. My ankles and feet took a beating and a few new blisters popped up, but man do I love running through the trails there is just nothing else like it.
Friday Rest Day
Saturday we were at the coast so I hit the beach for my long run, the weather was great and I met up with Beth about half way through so she could get her run in as well. I was supposed to run 2 1/2 hours in Zone 2 and hoped to get 15 miles in, I got just over 15 in 2:35:00 for an average pace of 10:22. Running on the beach was difficult on the feet especially after the trail run on Thursday but the scenery and getting to run with Beth made for an unforgettable experience. This was my longest run since the Marathon about 10 weeks ago, I had good energy through the entire run and muscles weren't hurting at all.
Sunday Rest Day
*This was the first week of adding the additional weekday run, I could definitely tell the difference but in a good way. I think it is starting to test my body again and resulting in positive changes. I opted not to do the 10k I was looking at in late July but will be running in a 5k this coming week for the 4th of July. My PR in the 5k is 22:30 and I hope to set a new one in this race.
Wednesday, June 26, 2013
Sunday, June 23, 2013
Week #4 Recap
*This week was my first "easy" week in my 4 week training blocks of (Build-Build-Heavy-Easy). I got some tattoo work done on Monday so it altered my training plan a bit but I was still able to fit in the majority of my plan since it was an easier week.
Weekly Mileage: 16.93
Monday Rest Day
Tuesday Rest Day (no speed work on my easy weeks)
Wednesday was an early morning 4:00am 5 Mile Relaxed Run, felt good I used the Zone 2 cardio training again and had to alter my arm stride a bit to avoid rubbing on the new tattoo but overall it felt good and my pace at
Zone 2 seems to be getting faster Average pace was 8:47. This was also my first run in the new Brooks Pureflow 2 running shoes. They felt great still very happy with the line and impressed with the few small changes they made from the first version.
Thursday was supposed to be another 5 mile relaxed run but I had to cut my run short that morning. I finished 2.8 miles at an average pace of 7:58 and the got an Ab workout in since I had to cut the miles short.
Friday Rest Day (should have got another Ab workout in this day but it was a very busy week)
Saturday Rest Day -this was supposed to be my long run day but we had a garage sale and the kids woke up early with fevers so I had to move it to Sunday.
Sunday I got out there late morning it was sprinkling but muggy, the first few miles felt sluggish but after about 5/6 I started to find a groove. I finished just over 9 miles with an average pace of 9:05. I am feeling so much more comfortable running in the Zone 2 cardio range it is still a slower pace than I prefer for long runs but it has reached a point where at least I feel like I am running again. I have also noticed after exerting myself my heart rate comes back down to normal very quickly (this and resting heart rate are the best signs of cardiac health)
* Going into my 2nd block of 4 week training I will be adding an extra weekday run to get my weekly miles up. I also really need to hunker down on nutrition as I still have not been able to get below 170 and want to be between 150-155 when Race time gets here.
* I also decided to try and run a 10k race in July so I have something to look forward to during all the training and a chance to get a new PR.
Weekly Mileage: 16.93
Monday Rest Day
Tuesday Rest Day (no speed work on my easy weeks)
Wednesday was an early morning 4:00am 5 Mile Relaxed Run, felt good I used the Zone 2 cardio training again and had to alter my arm stride a bit to avoid rubbing on the new tattoo but overall it felt good and my pace at
Zone 2 seems to be getting faster Average pace was 8:47. This was also my first run in the new Brooks Pureflow 2 running shoes. They felt great still very happy with the line and impressed with the few small changes they made from the first version.
Thursday was supposed to be another 5 mile relaxed run but I had to cut my run short that morning. I finished 2.8 miles at an average pace of 7:58 and the got an Ab workout in since I had to cut the miles short.
Friday Rest Day (should have got another Ab workout in this day but it was a very busy week)
Saturday Rest Day -this was supposed to be my long run day but we had a garage sale and the kids woke up early with fevers so I had to move it to Sunday.
Sunday I got out there late morning it was sprinkling but muggy, the first few miles felt sluggish but after about 5/6 I started to find a groove. I finished just over 9 miles with an average pace of 9:05. I am feeling so much more comfortable running in the Zone 2 cardio range it is still a slower pace than I prefer for long runs but it has reached a point where at least I feel like I am running again. I have also noticed after exerting myself my heart rate comes back down to normal very quickly (this and resting heart rate are the best signs of cardiac health)
* Going into my 2nd block of 4 week training I will be adding an extra weekday run to get my weekly miles up. I also really need to hunker down on nutrition as I still have not been able to get below 170 and want to be between 150-155 when Race time gets here.
* I also decided to try and run a 10k race in July so I have something to look forward to during all the training and a chance to get a new PR.
Sunday, June 16, 2013
Week #3 Recap
Weekly Mileage: 29.79
Monday early am Ab workout (followed by a late night meal at el guacho's paid for by Chevron)
Tuesday morning came early (got about 5 hours of sleep) before it was 4am and time for my tempo run. I was still stuffed from the great meal the night before but figured I had to pay the piper. The first fast mile was better than the last two weeks but my stamina wasn't quite there so my times were a little slower on the last two miles.
9:01
6:52
7:50
8:31
Wednesday Rest Day
Thursday it was a monsoon outside at 4am so I hit the snooze and decided to try and get my run in that night. I made it out there at about 9:00pm and got just over 5 miles in for an average pace of 8:41. I was excited as this was the first time I was able to stay in the right heart rate zone and not feel like I was going painstakingly slow. I hope this the first signs of improvement and not just a coincidence. I should know for sure during Saturday's long run.
Friday early am Ab workout
Saturday had a 2 hour long run planned and got out there late morning. The run was very difficult probably harder than my marathon was. I made it just over 13 miles with an average pace of 9:53 much slower than normal. I think the temperature really affected me I never felt particularly warm and was not in any real pain I just felt mentally out of it after about 7 or 8 miles. My suspicion about the temperature/dehydration was confirmed by how great water tasted when I got home and the more than 4lbs of weight loss I had during the run. Unfortunately it didn't allow me to see if Thursday's results were a fluke or long term improvement.
Sunday was a second "longish run" this is the heavy week in my training and really the first time I have ever run the day after a long run. It started feeling really good I was not sore in the least but did feel fatigued after about 3 miles. The run had a few ups and downs fighting through that fatigue and some left knee pain that crept in, but the most inspiring part was that I actually struggled to get up to the heart rate range I normally am having to fight to stay below. I believe this was due to a mix of improvement in my cardio conditioning and the fatigue of my legs. I was able to get through about 7.5 miles with an average pace of 8:34
Sunday, June 9, 2013
Week #2 Recap
Weekly Mileage: 22.26
Monday was an easy Ab Workout I definitely need to do this more often
Tuesday started with an early morning 4:15am 4 Mile Tempo Run 1/2/1 below are my splits from this week compared with my splits from last week. I can't believe how similar they were.
Week#1 Week #2
8:48 8:42
6:55 6:55
7:20 7:24
8:03 8:05
Wednesday I was supposed to get up early to do a circuit training workout, it didn't happen! Honestly I was just lazy. That 2nd day in a row of getting up around 4 AM during the week is always the hardest.
Thursday was an early morning 4:00am 5 Mile Relaxed Run, felt good I used the zone 2 cardio training so it was slow but felt o.k. average pace 8:57
Friday- Rest Day
Saturday- Had a 2 hour long run scheduled, weather was great and it felt good the last mile or so my left ankle started to act up again but nothing major. Using the zone 2 training makes me run a lot slower than I am used to but this week was easier. I think the difference was no morning coffee before the run. I made it just over 13 miles and my average pace was 9:28
Sunday- Rest Day
Monday was an easy Ab Workout I definitely need to do this more often
Tuesday started with an early morning 4:15am 4 Mile Tempo Run 1/2/1 below are my splits from this week compared with my splits from last week. I can't believe how similar they were.
Week#1 Week #2
8:48 8:42
6:55 6:55
7:20 7:24
8:03 8:05
Wednesday I was supposed to get up early to do a circuit training workout, it didn't happen! Honestly I was just lazy. That 2nd day in a row of getting up around 4 AM during the week is always the hardest.
Thursday was an early morning 4:00am 5 Mile Relaxed Run, felt good I used the zone 2 cardio training so it was slow but felt o.k. average pace 8:57
Friday- Rest Day
Saturday- Had a 2 hour long run scheduled, weather was great and it felt good the last mile or so my left ankle started to act up again but nothing major. Using the zone 2 training makes me run a lot slower than I am used to but this week was easier. I think the difference was no morning coffee before the run. I made it just over 13 miles and my average pace was 9:28
Sunday- Rest Day
Sunday, June 2, 2013
Week #1 Recap
Weekly Mileage: 18.91
Monday this week started with a rest day (enjoyed the Holiday and let my feet rest after the 12 mile trail run the previous Saturday)
Tuesday was my first official training day I headed out before work at 4:30am for a 4 mile Tempo Run It felt great I did a 1/2/1 ratio and my splits were 8:48/6:55/7:20/8:03 pretty happy with those numbers but I know there is a lot of room for improvement as well. The only negative is my left ankle and foot became very sore that morning once I got to work. I am not sure if I pulled something or aggravated something I did on Saturday running on the trail.
Wednesday was supposed to be a circuit training day (P90X Cardio) I decided to skip it with the foot still feeling pretty sore and tender.
Thursday was a early morning 4:15am relaxed run for 5 miles before work. I felt "good enough" to give the foot and ankle a go. I felt some soreness about a mile in but was able to push through without too much pain and finished with an average pace of 8:06. My foot was pretty sore again that morning at work but seemed to actually get better as the day went on. Not sure if this was actual healing or just seeing my friend and
co-worker Audri hobble around with her ankle wrapped up after a achilles injury made my inner child quit whining.
Friday Rest
Saturday had my first Long Run applying zone 2 heart rate training, it was very difficult to run that slow, I even had to walk up every hill or else my heart rate got to high. It is surprising how "fit" you can get without being that "healthy". Went 90 minutes for just under 10 miles (average pace 9:18) but it didn't feel that great no ankle issues, just felt like I wanted to run much faster and my muscles were getting tight from slogging around.
Sunday Rest
Weight Goal-I believe my weight is going to be a huge factor in me not only accomplishing the goal of finishing the race in October but also to make it through all the training miles without any debilitating injuries. So I am trying to lose about 5lbs a month over the next 4 months and then maintain about 150 lbs for a month going into the race.
This month I started at 175 and finished up at 170.8 so a little short of my goal but I think I can make up the difference in June.
Monday this week started with a rest day (enjoyed the Holiday and let my feet rest after the 12 mile trail run the previous Saturday)
Tuesday was my first official training day I headed out before work at 4:30am for a 4 mile Tempo Run It felt great I did a 1/2/1 ratio and my splits were 8:48/6:55/7:20/8:03 pretty happy with those numbers but I know there is a lot of room for improvement as well. The only negative is my left ankle and foot became very sore that morning once I got to work. I am not sure if I pulled something or aggravated something I did on Saturday running on the trail.
Wednesday was supposed to be a circuit training day (P90X Cardio) I decided to skip it with the foot still feeling pretty sore and tender.
Thursday was a early morning 4:15am relaxed run for 5 miles before work. I felt "good enough" to give the foot and ankle a go. I felt some soreness about a mile in but was able to push through without too much pain and finished with an average pace of 8:06. My foot was pretty sore again that morning at work but seemed to actually get better as the day went on. Not sure if this was actual healing or just seeing my friend and
co-worker Audri hobble around with her ankle wrapped up after a achilles injury made my inner child quit whining.
Friday Rest
Saturday had my first Long Run applying zone 2 heart rate training, it was very difficult to run that slow, I even had to walk up every hill or else my heart rate got to high. It is surprising how "fit" you can get without being that "healthy". Went 90 minutes for just under 10 miles (average pace 9:18) but it didn't feel that great no ankle issues, just felt like I wanted to run much faster and my muscles were getting tight from slogging around.
Sunday Rest
Weight Goal-I believe my weight is going to be a huge factor in me not only accomplishing the goal of finishing the race in October but also to make it through all the training miles without any debilitating injuries. So I am trying to lose about 5lbs a month over the next 4 months and then maintain about 150 lbs for a month going into the race.
This month I started at 175 and finished up at 170.8 so a little short of my goal but I think I can make up the difference in June.
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