Mon: 6-miles
Tues: 4x400m (98,3,2,2); 6x800m (3:17,15,16,11,16,19); 4x200m strides
Wed: 6 sets of 200yd swim / 200yd pull, 100yd cooldown, 100yd aqua jog
Thurs: 8-miles (North Hills Drive)
Fri: 90min Hot Yoga
Sat: 12-miles
Sun: 8-miles
Total: 40.5 miles
Decided to add one day back of running this week. That and I wasn't sure how bad Tuesday's weather was going to be. So, I added back Monday, and it felt ok. Wednesday's swim workout was nothing to write home about, although it felt pretty good. Friday's yoga went well too, although she had us lay on our back and straighten our leg up in the air and I heard something creaking, cracking, and/or popping in my right leg. It was weird. Like the front of my leg... kind of my knee... but not really. I'm not sure what that was about, but it started doing that when my knee was bugging me in the spring.
Tuesday's track workout was somewhat miserable. It was cold, windy, and raining/sleeting/snowing. And the wind was on the "finishing straightaway". We were supposed to do 6x800m at half marathon pace and 4x400m at 10k pace. Matt and I started a little early and did the 400's first so that we could to the 800's with the group. The first one was at goal 10k pace, then I sped up a bit because who really does 400's at 10k pace?! I'm guessing the first one was a little bit slower too because we were finishing into the wind/sleet and probably still getting warmed up. The rest were still a bit slower than usual (although significantly faster than the first), but it was gross and we were technically supposed to be going slower than usual. The 800's were more consistent, although again slower than usual. But, again, they were supposed to be. We did 4x200m strides to finish the workout (there was some grumbling about the number of 800's, but I figured they were more important than the 400's, so I decided that's where we would cut the workout, although Matt and I had actually already done them).
Thursday's run didn't feel that great. I felt like I was struggling to keep up, then I just let myself get dropped once we got to North Hills. Matt stayed with me, which was good. I tried to "comfortably push" the run. My hamstring kind of hurt though... and I didn't have my inhaler... and I was kind of tired. We took it a little easier on the way back and stayed with a guy who had fallen off the pack (he's coming back from an injury). We got beeped at when we were running on the sidewalk. That's a new one!
Saturday's and Sunday's runs both felt pretty good. I wasn't sure how far I was going to run on Saturday, but I felt pretty good and decided to turn it around at 6-miles before I started not feeling good. Running flatter on the greenway definitely helped, but I still didn't want to push it too much above what I did last week. I ran a new section of the greenway (for me) on Sunday with the group. It was nice to run with them again, and we semi-pushed Centennial Campus Parkway and it didn't feel awful. My right leg seems to get tired quicker than my left though. Oh well. My hamstring still hurts sometimes, but more when I'm sitting versus running.
We're leaving this Friday for my cousin's wedding and Thanksgiving, so I'm not sure how much training I'm going to get in. It will be a good break, even if I don't thing that at the time. I'll see how I feel Wednesday about adding in that day of running. I might try and squeeze yoga in some morning and run "long" on Friday morning. We'll see. I'm not sure what the schedule in the lab is this week. We seem to be having a lot of meetings!
Monday, November 18, 2013
Monday, November 11, 2013
11/4 - 11/10
Mon: 5 (or 6) sets of 200yd swim / 200yd pull, 100yd aqua jog
Tues: 3x2000m (8:12, 8:10, 8:13)
Wed: 5 sets of 200yd swim / 200yd pull, 100yd cooldown, 100yd aqua jog
Thurs: 7.5-miles (w/ 4-miles at a "good effort")
Fri: 90min Hot Yoga
Sat: 7-miles
Sun: 10.5-miles
Total: 30.5-miles
It is hard for me to look at that weekly mileage total and feel like I did anything. But, my hamstring is starting to feel better and Sunday's run was one of my better "long" runs for a bit. I think I'm going to try adding back "Monday's run".
On Monday, I lost track of how many sets I did between 2 and 3, hence why I don't know if I did 5 or 6 sets total. The first set felt awful. For some reason, swimming in the deep end felt really hard. Wednesday's swimming went much better, and I'm actually starting to feel slightly stronger in terms of upper body strength. Aqua jogging actually felt pretty good. Hot yoga seemed to help a lot. I think I need to go to the 90min session vs. the 60min session, it seemed like it helped a lot more. I guess that means I'll have to get to the lab early on Fridays!
Tuesday's track workout went ok. I ran with Dave, which was nice. I want to start training with him again. We're in the same boat for the half marathon (both wanting to break 1:30, although his PR is ~15sec faster than mine). We hit the 2000's closer to my current 5k ability (came through the mile in the low 6:30's), but that wasn't too far off of my 10k goal pace of 6:40 (which is what we were supposed to be hitting them in). 6:40 pace would have given us an 8:20 overall, so we weren't too far off. I felt ok. My hamstring is still a little tight. And maybe something in my glute too. I don't know. Anyways, the last 2 laps of each repeat were challenging. I'm guessing Dave and I were pretty much at our limits too. During the first repeat, the "A team" was a little slow, so we could pace off of them. Geck pushed us from behind on the second repeat. But, for the third repeat, we were all alone. We did ok through the 1200m, but we were both pushing equally as hard. But, a 3 second spread isn't bad, and all were below our goal pace.
Thursday's tempo workout was... ehhh. I didn't feel that great, although my hamstring felt ok. Don't know if it was the flu shot or what. That and traffic was stupid. People can't drive. My favorite was two guys trying to pull into the same spot from opposite directions outside of Cup-a-Joe. I still put in a "good effort" (lower 7's) for 4 consecutive miles, so that's not bad.
Consulted with "coach" about what my workout paces should be to run sub-1:30 in the half. I have to knock 5sec of my "10k pace" for the last few years (down to a 6:35 for track workouts), 6:45 for tempo runs in the 1-4 mile range, and HM-tempo should be in the low 6:50's. That sounds tough to me, but do-able I guess. I just need people to run with.
Tues: 3x2000m (8:12, 8:10, 8:13)
Wed: 5 sets of 200yd swim / 200yd pull, 100yd cooldown, 100yd aqua jog
Thurs: 7.5-miles (w/ 4-miles at a "good effort")
Fri: 90min Hot Yoga
Sat: 7-miles
Sun: 10.5-miles
Total: 30.5-miles
It is hard for me to look at that weekly mileage total and feel like I did anything. But, my hamstring is starting to feel better and Sunday's run was one of my better "long" runs for a bit. I think I'm going to try adding back "Monday's run".
On Monday, I lost track of how many sets I did between 2 and 3, hence why I don't know if I did 5 or 6 sets total. The first set felt awful. For some reason, swimming in the deep end felt really hard. Wednesday's swimming went much better, and I'm actually starting to feel slightly stronger in terms of upper body strength. Aqua jogging actually felt pretty good. Hot yoga seemed to help a lot. I think I need to go to the 90min session vs. the 60min session, it seemed like it helped a lot more. I guess that means I'll have to get to the lab early on Fridays!
Tuesday's track workout went ok. I ran with Dave, which was nice. I want to start training with him again. We're in the same boat for the half marathon (both wanting to break 1:30, although his PR is ~15sec faster than mine). We hit the 2000's closer to my current 5k ability (came through the mile in the low 6:30's), but that wasn't too far off of my 10k goal pace of 6:40 (which is what we were supposed to be hitting them in). 6:40 pace would have given us an 8:20 overall, so we weren't too far off. I felt ok. My hamstring is still a little tight. And maybe something in my glute too. I don't know. Anyways, the last 2 laps of each repeat were challenging. I'm guessing Dave and I were pretty much at our limits too. During the first repeat, the "A team" was a little slow, so we could pace off of them. Geck pushed us from behind on the second repeat. But, for the third repeat, we were all alone. We did ok through the 1200m, but we were both pushing equally as hard. But, a 3 second spread isn't bad, and all were below our goal pace.
Thursday's tempo workout was... ehhh. I didn't feel that great, although my hamstring felt ok. Don't know if it was the flu shot or what. That and traffic was stupid. People can't drive. My favorite was two guys trying to pull into the same spot from opposite directions outside of Cup-a-Joe. I still put in a "good effort" (lower 7's) for 4 consecutive miles, so that's not bad.
Consulted with "coach" about what my workout paces should be to run sub-1:30 in the half. I have to knock 5sec of my "10k pace" for the last few years (down to a 6:35 for track workouts), 6:45 for tempo runs in the 1-4 mile range, and HM-tempo should be in the low 6:50's. That sounds tough to me, but do-able I guess. I just need people to run with.
Monday, November 4, 2013
10/28 - 11/3
Mon: 6.5-miles
Tues: 4x800m (3:09-3:13), 4x400m (89-91)
Wed: 6-miles
Thurs: 6-miles + strides
Fri: Hot Yoga (60min)
Sat: 4-miles + strides
Sun: City of Oaks Half Marathon
Total: 42-miles
Matt and I might have got a little turned around on Monday's run, making it 6.5 miles instead of 6 miles. I felt ok, but still a little tight. Wednesday's run felt ok too. And Thursday's run did as well (we ran part of the course). I actually felt the best on Thursday (and I got to run with Rita!), but we were going pretty slow. The strides felt... eh, tight. I did yoga for the first time in 2 months on Friday. I should probably do yoga more, but it's the most expensive of my cross-training activities. Saturday's shake-out run felt like Thursday's shake-out run (and I got to run with Rita again!).
Tuesday's track workout went ok. We were supposed to keep the 800's at half marathon pace and the 400's at 10k pace. I wanted to stretch my legs out a bit. The 800's were more around 5k-ish pace, and the 400's were 3k-ish pace... actual paces, not "track" paces. My legs felt kind of tight, but ok. They were no tighter than they are after a long and/or fast track workout, but that workout wasn't really either of those. In any event, I foam rolled the crap out of my legs that night.
City of Oaks went ok. I would have preferred to run under 1:35 (official chip time was 1:36:27), but that didn't happen. My legs/back tightened up on the uphills, and fighting that probably made my breathing a little worse than it should have been at that pace. It hurt. If I had any doubt in my mind that I needed to use November as a recovery month, that race pretty much sealed the deal. However, no one that I train with on a regular basis had the "best race of their life" owing to the fact that the course is pretty difficult. Everyone did reasonably well... happy with their race, but just not thrilled. That's about where I'm at. I know that I couldn't really have done much more, I couldn't even bend over after to get my clothes out of the bag because my back/hip/hamstrings were that tight. But I have run that (well, a similar) about 5 minutes faster. In fact, my half split at the marathon last year was only a little over a minute slower. I was in better shape then, but I think the main thing was that I wasn't injured.
Having said all this, I do enjoy the City of Oaks races. A lot of local runners run one of the three, or volunteer/cheer, so I get to see a lot of people. A few of my friends did do well (as in placing overall), so I am happy for them. It was a nice day. And, I DIDN'T THROW UP AFTER! Wahooo! Seriously, this is the first race over 10-miles since last year at this time that I haven't. Now, I didn't feel great, but I didn't throw up. One step at a time. I do want to figure this out though. Matt said my face was covered in salt after. I do notice that this tends to happen to me more than other people. Maybe it is something to do with electrolytes.
Ok, time to swim and cross train. I want to go into marathon training relatively healthy. I'm thinking of cutting running to 3-4 days a week for a while. We'll see. I'm sick of being injured. Running just to run isn't getting me anywhere.
Tues: 4x800m (3:09-3:13), 4x400m (89-91)
Wed: 6-miles
Thurs: 6-miles + strides
Fri: Hot Yoga (60min)
Sat: 4-miles + strides
Sun: City of Oaks Half Marathon
Total: 42-miles
Matt and I might have got a little turned around on Monday's run, making it 6.5 miles instead of 6 miles. I felt ok, but still a little tight. Wednesday's run felt ok too. And Thursday's run did as well (we ran part of the course). I actually felt the best on Thursday (and I got to run with Rita!), but we were going pretty slow. The strides felt... eh, tight. I did yoga for the first time in 2 months on Friday. I should probably do yoga more, but it's the most expensive of my cross-training activities. Saturday's shake-out run felt like Thursday's shake-out run (and I got to run with Rita again!).
Tuesday's track workout went ok. We were supposed to keep the 800's at half marathon pace and the 400's at 10k pace. I wanted to stretch my legs out a bit. The 800's were more around 5k-ish pace, and the 400's were 3k-ish pace... actual paces, not "track" paces. My legs felt kind of tight, but ok. They were no tighter than they are after a long and/or fast track workout, but that workout wasn't really either of those. In any event, I foam rolled the crap out of my legs that night.
City of Oaks went ok. I would have preferred to run under 1:35 (official chip time was 1:36:27), but that didn't happen. My legs/back tightened up on the uphills, and fighting that probably made my breathing a little worse than it should have been at that pace. It hurt. If I had any doubt in my mind that I needed to use November as a recovery month, that race pretty much sealed the deal. However, no one that I train with on a regular basis had the "best race of their life" owing to the fact that the course is pretty difficult. Everyone did reasonably well... happy with their race, but just not thrilled. That's about where I'm at. I know that I couldn't really have done much more, I couldn't even bend over after to get my clothes out of the bag because my back/hip/hamstrings were that tight. But I have run that (well, a similar) about 5 minutes faster. In fact, my half split at the marathon last year was only a little over a minute slower. I was in better shape then, but I think the main thing was that I wasn't injured.
Having said all this, I do enjoy the City of Oaks races. A lot of local runners run one of the three, or volunteer/cheer, so I get to see a lot of people. A few of my friends did do well (as in placing overall), so I am happy for them. It was a nice day. And, I DIDN'T THROW UP AFTER! Wahooo! Seriously, this is the first race over 10-miles since last year at this time that I haven't. Now, I didn't feel great, but I didn't throw up. One step at a time. I do want to figure this out though. Matt said my face was covered in salt after. I do notice that this tends to happen to me more than other people. Maybe it is something to do with electrolytes.
Ok, time to swim and cross train. I want to go into marathon training relatively healthy. I'm thinking of cutting running to 3-4 days a week for a while. We'll see. I'm sick of being injured. Running just to run isn't getting me anywhere.
Friday, November 1, 2013
October Recap
Training sucked this month. Two weeks worth of barely running, then 1.5 weeks of not trying to hurt anything have not been friendly. I want to run the City of Oaks Half Marathon respectably. We'll see. I'm not holding out much hope. My legs are still pretty tight. Two of my friends are pacing the 1:45 group. That's looking better and better. [training log]
Total: 160
December it is!
Total: 160
December it is!
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