So, just as I start feeling like I'm invincible, I have a run like yesterday's. Things just weren't right. The plan was to run 7 miles at marathon pace. The first issue was slowing down. After running so many miles lately at a faster pace, I found it incredibly hard to slow down and stay slow. Which, come to think about it, is *exactly* the purpose of these pace workouts! The second issue was the cold. I chose to run the Lower Back Bay, and because I got shanghaied into a little construction project during the day, I couldn't get out until dusk. The cold along with the moisture in the air had me hurting. By the time I wrapped up, every step hurt.
But, I got it done. The miles last night seemed to go on forever, but I got the seven done to cap a pretty awesome week. 38.25 miles total with the highlight being an 8 mile tempo run for my quality workout on Thursday.
I'm travelling this week, so flexibility will be the name of the game. Also, while my right knee is feeling a little better, I am still seriously considering a couple of days off to give it some rest. But, I'll put in some quality in this week:
Monday: 3 miles general aerobic (GA), followed by some core and stretching.
Tuesday: 8 miles GA. Traveling to Chicago, so this one may not happen.
Wednesday: 3 miles GA. See Tuesday.
Thursday: 5 hill repeats. Along with 2 mile warm up and 1 mile warm down, this will become 6 miles. I'm coming back from the Windy City, so depending on weather/delays this may not happen. If it doesn't, I'll push it to Friday.
Friday: Rest.
Saturday: 16 mile long run. Ugh. They're already staring to get long....
Sunday: 8 miles at race pace
Total: Somewhere between 33 and 45 miles.
Are we having fun yet? Only 12 more weeks to go!
Showing posts with label race pace. Show all posts
Showing posts with label race pace. Show all posts
Monday, December 28, 2009
Monday, November 23, 2009
Week One Down
So my first week on my L.A. Marathon training plan was a success. No missed runs. One quality workout. One double digit run. Some easy aerobic miles. I finished up the week with a 5 mile pace run. I tried to hold my pace down, but it was tough to run that slow. Final stats - 31 miles. One session of three hill repeats (can definitely push myself harder on those). One 10 mile run. I feel like I'm back in the game.
On the plan this week is a little fun. I'll be running a Turkey Trot on Thursday in Van Nuys (in the San Fernando Valley about 60 miles north) that looks to be a *ton* of fun. I'm especially looking forward to our tweetup (the name given to a meeting of Twitter users) before start time. There looks to be somewhere around eight or nine people at this point. It's going to be great meeting some of my long time virtual runner friends - especially Ms. V!
The rest of the week shakes out this way:
Monday: 3 miles GA, stretching and core workout
Tuesday: 5 miles GA
Wednesday: 3 miles GA, stretching and core
Thursday: Balboa Lake Turkey Trot. One mile warm up and warm down, about 5 miles total
Friday: Rest
Saturday: 11 mile long run
Sunday: 5 mile GA
Total plan: 32 miles
On the plan this week is a little fun. I'll be running a Turkey Trot on Thursday in Van Nuys (in the San Fernando Valley about 60 miles north) that looks to be a *ton* of fun. I'm especially looking forward to our tweetup (the name given to a meeting of Twitter users) before start time. There looks to be somewhere around eight or nine people at this point. It's going to be great meeting some of my long time virtual runner friends - especially Ms. V!
The rest of the week shakes out this way:
Monday: 3 miles GA, stretching and core workout
Tuesday: 5 miles GA
Wednesday: 3 miles GA, stretching and core
Thursday: Balboa Lake Turkey Trot. One mile warm up and warm down, about 5 miles total
Friday: Rest
Saturday: 11 mile long run
Sunday: 5 mile GA
Total plan: 32 miles
Thursday, July 23, 2009
Am I Sore or What?
I wanted to start today's blog by thanking everyone for your kind comments and tweets the past couple of days about my last post. I appreciate the words of encouragement. Training for a marathon means a long journey to get there. I am finding that I need to force myself out the door every now and then to put in a run. Especially those long boring ones.
Second - I need to apologize to those whose blogs I try to loyally read - I'm behind! Work has been really hectic, and when I pile an extra 2 to 3 hours a day for running, I kind of run out of time and energy before I collapse in bed. I'm going to try to get caught up this weekend (but, I need to work and put in a 20 miler on Saturday..hmmm...).
Speaking of running - I am *sore* today. But, last night was a quality workout. 5 miles general aerobic followed by 6 miles at half marathon pace. Everything went per plan - first five miles at a 10:01 pace with heart rate at 78% of max, the final six miles at an average pace of 9:40. (I was targeting the slower end of my half marathon training pace (9:15 - 9:45 per mile) due to the heat (it was still 82 when I started my run) and because I'm feeling some tweaks and niggles here and there.) But I am paying for it today. My legs and lower back are screaming at me. Did I say I'm sore? Oh yeah.....
I'm hoping to work through it though so I can push through the 13 miler on the books for this evening. Wow. I *never* would have thought that this old man would be pushing though these miles! If I can do it - so can you!
Second - I need to apologize to those whose blogs I try to loyally read - I'm behind! Work has been really hectic, and when I pile an extra 2 to 3 hours a day for running, I kind of run out of time and energy before I collapse in bed. I'm going to try to get caught up this weekend (but, I need to work and put in a 20 miler on Saturday..hmmm...).
Speaking of running - I am *sore* today. But, last night was a quality workout. 5 miles general aerobic followed by 6 miles at half marathon pace. Everything went per plan - first five miles at a 10:01 pace with heart rate at 78% of max, the final six miles at an average pace of 9:40. (I was targeting the slower end of my half marathon training pace (9:15 - 9:45 per mile) due to the heat (it was still 82 when I started my run) and because I'm feeling some tweaks and niggles here and there.) But I am paying for it today. My legs and lower back are screaming at me. Did I say I'm sore? Oh yeah.....
I'm hoping to work through it though so I can push through the 13 miler on the books for this evening. Wow. I *never* would have thought that this old man would be pushing though these miles! If I can do it - so can you!
Wednesday, May 27, 2009
Whew (but a Great Run!)
One thing was for sure - after my hike on Monday, nothing was going to be easy. My hips and my calves were sore. Most of it was from the pounding that my poor old body took coming down the 4000 feet to the parking lot. On top of that, I couldn't get out from behind my desk until 5:30, so couldn't get my shoes on and run started until 6:30 PM.
I had an eight mile run on the schedule - 4 miles general aerobic followed by 4 miles at race pace. I had some doubts that I would be able to get my feet turning without pain. The first few steps were more like tiptoeing than running. But, it was clear within a quarter mile that everything was going to be okay. I settled in for the first four miles at a comfortable aerobic pace.
I have really come to like a new route that I've been running lately. I start at the entrance to Big Corona del Mar Beach and run south to Reef Point in Crystal Cove State Park. It is a four mile out and back, for 8 total miles. The scenery is great, and there is some variety in terrain - a few small hills and inclines thrown in here and there for a change of pace.
I made it to Reef Point in 40 minutes (right at a 10:00 pace), grabbed a couple swigs of water and turned up the intensity for my run back. I dialed into HM PACE (according to my Garmin). I was working, but not too hard, and the time and scenery seemed to fly past. It was one of those runs where everything seemed to click. What a great feeling!
I got back to the car and checked the Garmin - total of four miles at 9:20 per mile. The last mile was in 8:51! Wow. I never would have thought that was possible! The best part is I never broke a heart rate of higher than 85% of max. Now to just work on being able to hold that pace for 13 miles! Patrick - watch out! Those footsteps you hear coming behind you - that's me!
(I needed to give a shout out to Patrick over at My New Life on the Run - he ran his first Half Marathon this past weekend. He KILLED the course - 1:46.57. And a couple weeks ago he was worried he wouldn't break two hours. Way to go Patrick!!!!!)
On tap today - an easy four mile recovery run. I'll make it to the gym for some stretching and core work as well. Talk to you tomorrow!
I had an eight mile run on the schedule - 4 miles general aerobic followed by 4 miles at race pace. I had some doubts that I would be able to get my feet turning without pain. The first few steps were more like tiptoeing than running. But, it was clear within a quarter mile that everything was going to be okay. I settled in for the first four miles at a comfortable aerobic pace.
I have really come to like a new route that I've been running lately. I start at the entrance to Big Corona del Mar Beach and run south to Reef Point in Crystal Cove State Park. It is a four mile out and back, for 8 total miles. The scenery is great, and there is some variety in terrain - a few small hills and inclines thrown in here and there for a change of pace.
I made it to Reef Point in 40 minutes (right at a 10:00 pace), grabbed a couple swigs of water and turned up the intensity for my run back. I dialed into HM PACE (according to my Garmin). I was working, but not too hard, and the time and scenery seemed to fly past. It was one of those runs where everything seemed to click. What a great feeling!
I got back to the car and checked the Garmin - total of four miles at 9:20 per mile. The last mile was in 8:51! Wow. I never would have thought that was possible! The best part is I never broke a heart rate of higher than 85% of max. Now to just work on being able to hold that pace for 13 miles! Patrick - watch out! Those footsteps you hear coming behind you - that's me!
(I needed to give a shout out to Patrick over at My New Life on the Run - he ran his first Half Marathon this past weekend. He KILLED the course - 1:46.57. And a couple weeks ago he was worried he wouldn't break two hours. Way to go Patrick!!!!!)
On tap today - an easy four mile recovery run. I'll make it to the gym for some stretching and core work as well. Talk to you tomorrow!
Wednesday, April 15, 2009
Back at It
I was back on the trails yesterday. I decided to forgo Tuesday night intervals and just do a six mile run around the Upper Bay to let my body recover from it's bout with the "creeping grunge".
One thing I found out. It's a wonder what two days of rest can do for a sore body! I've had a bunch of little, nagging issues the past couple of weeks. Sore lower back. Sore hips. Sore quads. Well, all of that was gone! As I got going, I cranked up to Half Marathon Pace, and ended up running six miles at pace. Heart rate was only 78% of max! Nice! Plus, I feel real good today. No soreness. No stiffness. And that's just with two days of rest. Hmm. I see a taper strategy forming here for my target half on May 3rd.
Well, for the rest of this week I'm going to put in a couple more easy 6 milers before taking Friday off. Saturday I have a 5K. This should be interesting. It's been 7 months since I last ran a 5K. I have no idea how hard I can push for this. I do know that I can go all out for three miles (which I had trouble doing back in October). The question in my mind is what is "all out"? I'm thinking 8:00 to 8:15 per mile if I'm rested. I know I can run a mile in the low to mid 7:00 range, but I doubt I can hold that pace for 3 miles. The weather forecast for Saturday is sunny with temps in the 80s and 90s. I'm hoping that we get started and are done early enough that the heat won't be an issue. At least it will be a far cry from the blustery (and rainy - that's right rainy) low 60's of yesterday!
One thing I found out. It's a wonder what two days of rest can do for a sore body! I've had a bunch of little, nagging issues the past couple of weeks. Sore lower back. Sore hips. Sore quads. Well, all of that was gone! As I got going, I cranked up to Half Marathon Pace, and ended up running six miles at pace. Heart rate was only 78% of max! Nice! Plus, I feel real good today. No soreness. No stiffness. And that's just with two days of rest. Hmm. I see a taper strategy forming here for my target half on May 3rd.
Well, for the rest of this week I'm going to put in a couple more easy 6 milers before taking Friday off. Saturday I have a 5K. This should be interesting. It's been 7 months since I last ran a 5K. I have no idea how hard I can push for this. I do know that I can go all out for three miles (which I had trouble doing back in October). The question in my mind is what is "all out"? I'm thinking 8:00 to 8:15 per mile if I'm rested. I know I can run a mile in the low to mid 7:00 range, but I doubt I can hold that pace for 3 miles. The weather forecast for Saturday is sunny with temps in the 80s and 90s. I'm hoping that we get started and are done early enough that the heat won't be an issue. At least it will be a far cry from the blustery (and rainy - that's right rainy) low 60's of yesterday!
Monday, March 16, 2009
Whaaa...? Isn't it Recovery Day?
Yesterday I went out for a quick recovery run only to find out that I had a pace run on the schedule! I found myself facing rolling hills and a beautiful view at Crystal Cove. But, as we used to say at Andersen Consulting - "Plan the work and work the plan." So I put my head down and took off on my four mile pace run.
I keep my pace on these runs by glancing at my Garmin every now and then to make sure that I am running in the right pace zone. My Half Marathon pace is set between 9:15 and 10:00 per mile. As long as I stay in that zone, my Garmin is happy and won't beep at me. Yesterday, I only heard one set of beeps - I started a little faster than I should have. I tucked back into the pace zone and finished the run.
I finished up in a little over 38 minutes. I checked out my data and found that my average heart rate was only 78% of MHR at a 9:43 pace. Man - it sure seemed like I was working harder than that!
And so week 5 wraps up. This is the third week in a row over 30 miles (32 miles). I am beginning to feel comfortable with the 30 mile per week base (after not quite two years on my feet) . This week will be another 30 mile plus week:
Monday: 4 mile easy. Hit the gym for stretching and core strengthening.
Tuesday: Whatever the interval Gods have in store. I want to total about 7 miles or so.
Wednesday: 4 mile recovery run. Hit the gym for stretching and core strengthening
Thursday: 45 minute tempo run. Should be around 4.5 miles
Friday: Rest (yay!)
Saturday: 12 mile 3/1.
Sunday: Climb in an aluminum tube and make my way to Michigan.
Total planned: 31.5 miles
After this week, I get a little rest with a 21 mile week. I will have a little travel coming up (going to Grand Rapids, Michigan - any poker nearby?) and the La Habra 10K the following Saturday (3/28). As physically tired as I've been lately, I want to take two days off before the race so that I can perform a little better than just a hard training run. Then, after that, only five more weeks until my goal race - the PCRF Cinco de Mayo Half Marathon!
I keep my pace on these runs by glancing at my Garmin every now and then to make sure that I am running in the right pace zone. My Half Marathon pace is set between 9:15 and 10:00 per mile. As long as I stay in that zone, my Garmin is happy and won't beep at me. Yesterday, I only heard one set of beeps - I started a little faster than I should have. I tucked back into the pace zone and finished the run.
I finished up in a little over 38 minutes. I checked out my data and found that my average heart rate was only 78% of MHR at a 9:43 pace. Man - it sure seemed like I was working harder than that!
And so week 5 wraps up. This is the third week in a row over 30 miles (32 miles). I am beginning to feel comfortable with the 30 mile per week base (after not quite two years on my feet) . This week will be another 30 mile plus week:
Monday: 4 mile easy. Hit the gym for stretching and core strengthening.
Tuesday: Whatever the interval Gods have in store. I want to total about 7 miles or so.
Wednesday: 4 mile recovery run. Hit the gym for stretching and core strengthening
Thursday: 45 minute tempo run. Should be around 4.5 miles
Friday: Rest (yay!)
Saturday: 12 mile 3/1.
Sunday: Climb in an aluminum tube and make my way to Michigan.
Total planned: 31.5 miles
After this week, I get a little rest with a 21 mile week. I will have a little travel coming up (going to Grand Rapids, Michigan - any poker nearby?) and the La Habra 10K the following Saturday (3/28). As physically tired as I've been lately, I want to take two days off before the race so that I can perform a little better than just a hard training run. Then, after that, only five more weeks until my goal race - the PCRF Cinco de Mayo Half Marathon!
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