Week 9: September 21-27… Another race in the books

Lets get this started…

Monday Sept. 21:

6.2 miles 46:03, 7:23 pace, after I did these dumbbell complex exercises, It includes 6 exercises where you do 5- 10 reps at 5 set.

Tuesday Sept. 22

Cross Train day elliptical for an hour followed by upper body weights and some core strength.

Wednesday Sept. 23

Mild workout, I warmed up for 2 miles and then began 15 x 1 minute fast/1 minute easy. I wanted to hit all the 60 seconds sub 5:40 pace and I did obtain that goal. Most intervals where around 5:30 pace except for the last 3 I was hugging 5:40 pace. The run ended up being 9.5 miles total, at a 7:00 average pace (1:06:30). I kept the 4.5 miles where the speed play was around 6:20 pace, this includes the recovery jog.

Thursday Sept. 24

8 miles in 1:00:16 for a pace of 7:32. Just flushing out the workout from the day before!

Friday Sept. 25

Rest Day

Saturday Sept. 26

Race day. I competed in the Roots and Blues 10k here in Columbia. It was a fine race. Nothing like the one I ran in a few weeks ago. First there was a lack of depth

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with competition. I pretty much ran miles 2-6 all alone in no mans land. This made it a bit more challenging to keep the pace I planned. What helped were the few people scattered throughout the course directing all the runners as well as cheering us along. It was really fun at the turn around part, because we just back tracked and got to see all the other competitors. They were also very enthusiastic and helped cheer me along my way. They were life savers.  Also I was not prepared for hills. I was told it was going to be a flat course, It was anything but flat. If you are looking for a PR, this is not the race to do, but if you are looking for a good run, that will help you grow as an athlete, this is a great race. Overall a decent race for myself. I am still training through all these races, so I am a little tired going into the races. This one I did win, YAY!! My time was not what I was hoping for, but I will take it. 37:33 for a 6:03 pace, total miles for the day… 12 including warm up and cool down.

Sunday Sept 27

Shake out run after the race. 6.2 miles in 46:52 for a pace of 7:33. I was a little sore in my calf muscles, but other than that I did not feel too bad.

Another good week in the books, as well as another race. It is really exciting to keep on running. I am super happy with my progress. I have not raced this much since College, and that was 10 years ago. YAY ME!!!

Total miles for the week- 42.1

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Week 8 September 14- 20 (recovery week)

I have not raced more than 3 miles since 2006, with that in mind, I contemplated whether or not I should take a few days off after the race… My longest workout prior to the race was only 4 miles worth of intervals, therefore I was not properly trained to run a super fast race. 36:31 is not a walk in the park, but it is also not a time which wins many competitive races. I am proud of my efforts and start to racing again, but I also had to keep in mind that I am training. In order to get better, it is not logical to take complete rest days after every race. There is a fine line to over doing it. I am learning my limits and paying attention to how my body feels and reacts to the intensity of my training.  I decided I was going to treat this weeks training normal unless I started feeling any sort of abnormal pains. With that said, here is a look at my training for the week:

Monday September 14

6.2 miles in a time of 47:57 for an average pace of 7:44. I did not look at my watch till I finished the run. I wanted to let my body recover without taking a complete day off. It felt good to get the lactic acid moving around my sore legs.

Tuesday September 15

8.7 miles in a time of 65:23 for an average pace of 7:29. The last 2 miles of this run I started feeling like my old self. In the afternoon I went to the weight room and did leg work and abs.

Wednesday September 16

Cross train day. I did a Spin routine on the Spin bike which incorporated hills and HIIT training, which stands for high intensity interval training.  In the afternoon I went to Columbia College’s cross country practice. During practice I ran when I thought I was not going to be running. I have no idea how much I actually ran probably just 3 miles. We had the runners doing 4×400 meters on the road after their workout. I was in charge of getting the splits. I ran back and forth trying to catch their splits. I had a head start but I was sprinting trying to get to the mark before the runners. It was a lot of fun for me.  I did this for the boys team and the girls team, and these runners have speed.

Thursday September 17

I decided since I felt so good on Tuesday that doing a workout today was the best decision.  It was not my best workout. I felt heavy legged and tired. Looking back, I probably should not have done such an intense spin workout the day before, Oh well you live and learn. On the agenda for the workout I was going to run on the MKT trail. The workout consisted of 1 mile at tempo pace, 400 recover jog, 1 miles tempo pace, 400 recovery jog. Next I would hit 2×800 with 400 recovery job at a pace just slightly faster than tempo pace, followed by 4×400 with 400 recovery jog at 5:30 pace.  If the workout went as I wanted it to, i should have it the miles at 6:07-6:12, the 800s at around 2:50-2:52 pace, the 400s around 82-83 seconds. This is how the workout actually went:

1 mile: 6:08

1 mile: 6:14

800: 3:00

800: 3:07

400: 91, 87, 83, 85

It was not the worst workout in the books, My legs just did not feel the pop I was expecting them to feel. Overall the run took 1:16:40 at a 7:18 pace for a total of 10.5 miles

Friday September 18

Rest Day,

Saturday September 19

Long run day. I decided to cut my long run a bit shorter today. I have another 10K next week, so I wanted to rest my legs a bit. Last time I had a 15 miler on my legs. So I want to try something a little different. I did run much faster than normal, but I felt great. I think I found the pop in my legs I was expecting to have on Thursday. I ran 12 .12 miles in 1:24:13 for a pace of 6:57.

Sunday September 20

Easy recovery run. I stayed up way too late watching Grey’s Anatomy. Thanks Netflix for giving me a show to binge watch. I always said I was never going to start watching that show since my husband is a doctor, but people always ask me if Grey’s Anatomy is similar to real life.  Anyways, back to the running. I did 8.5 miles in 64:36 for an average pace of 7:35.

Wrapping up the week I ran 46 miles, I have stayed pretty consistent will my miles staying around the mid to upper 40s. That 8 weeks in this range. I always want to add more miles, but I have to be careful to not over do it and stress my body too quickly. Maybe after this next week I will add a few more miles.

Stay tuned to find out…

 

Week 7: (Race Week) September 7-13

Monday September 7:

Easy day. I needed some recovery from the 15 miler. I ran 6.2 miles. I am getting  the hang of taking easy runs easy and not stressing over each pace I run. It is more important to run healthy! The run was completed in 47:58, for an average pace of 7:40.

Tuesday September 8:

Keeping it easy, 8.2 miles in a time of 1:01:39 for an average pace of 7:31

Wednesday September 9:

Workout Wednesday as everyone these days call it. I really wanted to get on the track. I know some people say that speed is sometimes overrated.  I totally agree, but I needed some sort of confidence booster. Lately I have felt so slow and sluggish. My alarm was set for 6 am. I was totally read to hit the track.When the alarm went of I hit snooze and did not get up. I don’t know how I did that, but you know how it is. I guess I needed my sleep. I ended up waking up at 7am. Frantically I ran out the door hoping the track was empty. As I ran towards the track I could see through the bleacher how packed the track was. Not only was the local high school having cross country practice, they were also having marching band practice. There was no way I was going to be able to do the track workout I had planned. I continued running for about another mile and a half. I decided I would do a longer workout alternating 1 mile hard, 1 miles easy for a total of 6 miles. Then finish with a 3 mile cool down back to my house. In order to gauge my pace and progress on the workout I decided I would run the same mile the entire time. After I finished a mile I immediately turned around and ran back to start the next mile. As I started my first hard mile effort, I felt a bit sluggish, I continued to truck along the pavement with a bit of frustration. My watch beeped at a mile and I glanced down, 5:51 for the first mile. Well… Not bad, but I was hoping to run 5:45 pace. I turned around ran back and refocused my energies. As I started my 2nd hard effort I tried to focus a bit more on not being frustrated. Once I hit the mile mark I held my breath as I looked to see the pace, BAM… 5:45!! Oh thank goodness. Progress. I must have been warmed up. As I ran back to the start of my mile intervals I told myself how I really wanted to push myself and hit a sub 5:40. If I could do that I knew I would have some confidence. I started the mile super focused. I remembered to run tall and lift my knees. I imagined myself running the way I want to run. When the watch beeped I prayed I went under 5:40. I stopped for just a moment as I read 5:31 across my watch. YAHOOOOOO!!! When you put your mind to it, anything is possible. I am super happy with this run, totaling 11.5 miles in a time of 1:20:09 for an average pace of 6:58.

Thursday September 10:

Cross train day, just an easy elliptical. With a weight circuit. I did not want to do the spin bike today since I had a harder effort the day before and I have a race on Sunday. I did not just piddle around on the elliptical, I make sure to make it easy run effort.

Friday September 11:

Easy run again.. And last run till the 10K. I felt really good. Maybe it is the weather. It is starting to feel a lot like fall!! I ran 8.2 miles in a time of 59:17 for an average pace of 7:13.

Saturday September 12:IMG_3985Rest Day


Sunday September 13:

Even though this is a race day I also need to get in a longer run. Yes, Wednesdays workout was longer but it is important to keep training through these training cycles. After the race i ran an additional 6 miles. Overall my total miles for the day were 13. 6.  A little race recap… I went out hard, I wanted to see what I could do and just push myself. My goal going into the race was to be a top 5 finisher in order to win some prize money.  When the race started I noticed at the time 2 lady’s who I knew were going to be faster. It turns out one was a professional runner for Nike and had spent the past few months training and racing in many Diamond League events.  The other had just ran a 2:38 marathon to set an Olympic Trials Qualifying Standard. I was super impressed with their resumes. I am more motivated knowing I was not that far off. I just need to run 10 seconds a mile faster. That doesn’t sound too bad…. Hopefully this 10K is giving me motivation to actually to the longer workouts needed to sustain the paces. My mile splits were as follow,

  1. 5:42IMG_4068
  2. 5:43
  3. 5:53
  4. 5:51
  5. 6:03
  6. 6:01

Total time was 36:31, according to official results. Those last two miles were tougher, which is to be expected when you come through 5k, 5 seconds off your Personal Best. I know I am getting stronger. If I keep putting in the miles one day at a time, my goals will be accomplished!

Overall this week was great. I finally raced a 10k. I have raced 2 others in my life, once when I was in High school and then this past spring, but I was really sick and trying to convince myself I did not have any stress fractures, it turned out I had two, and ran anyways. That was a mistake. I will be racing another 10k in two weeks. Not much time to recover, but I am in training, so I think it will help me get stronger and faster.

Till then, Stay tuned!

IMG_4064

Week 6: August 21- September 6

Slowly I am making progress. I am so glad I took off 3 days last week to cross train. This smart choice will hopefully save me and help me make it through this training cycle. Being honest I am running slower than I would like to be running, but at least I am running.  I came across a quote on Twitter by Greg McMillan of McMillan Elite, an Olympic development program based in Flagstaff Arizona.  He stated: ” It is all about stacking successful week after successful week. Don’t get ahead of yourself. Just focus on one week at a time.” Right now, for me personally it is about each individual week. I am focusing on one week at a time. If I start to look down the road at what is ahead it can become very overwhelming and quite discouraging. Right now I have made it through 6 decent weeks of training. LAst week was not ideal with the cross training, but I was able to work on my turnover speed using the spin bike. I did benefit, I may not have ran 70 miles that week, but I was able to successfully focus on other areas to help propel me through my training cycle. With that said focusing on week 6, I would call it another successful week and I will keep piling them up.

Monday, August 31:

Usually I run twice on Mondays, I will do 2 shorter runs. This week since I still want to take it a bit easier to keep my right leg from flaring up I felt it was smart to just sick to one run and see a massage therapist so work out my tight hamstrings and lower leg. I ran 6 miles in a time of 44:19 for an average pace of 7:22 per mile.

Tuesday, September 1:

YAY!!! It is September, My Birthday Month!!! Boy do I love Septembers, it means cooler weather is just around the corner!! Anyways, since I had a massage the day before I did not want to do a workout so I just took and extra day and went easy for a total of 8.1 miles in a time of 59:42 for an average pace of 7:22.

Wednesday, September 2:

Workout Wednesday as they call it… I did a 2.25 mile warm up as well as cool down. I honestly had no idea what I was going to run today. I contemplated a few ideas the night before and decided once I started running my body would be the indicator of what I should do. I wanted to get in another Tempo run, I had not ran one in several weeks. I also wanted to do something faster like 800 meter repeats. Then there is always the in betweens for example 2 mile repeats or even 1 mile repeats. I knew I was going to do one of the above workouts. My thought process… I probably should not do anything too fast because that tends to flare up my calf. So 800 repeats are out the window this week. Maybe next week.  Ultimately  I am a huge believer in the tempo run. I believe it builds so much strength. I need more strength, so tempo run it is. I did a 4 mile tempo in order to compare it to the one I did about 3 or 4 weeks ago. I did go faster!! YAY!!! My mile splits were as follows: 6:09, 6:14, 6:17 (big hill in this mile), 5:56. Overall time is 24:46 compared to last time I ran 25:03 with splits 6:14, 6:05, 6:21(big hill), 6:19. Oh yeah, I also did 4 x 150 meter strides after the tempo. Total miles ran during my Workout Wednesday 8.50 in a total time of 58:48 average pace: 6:55.

Thursday, September 3:

Cross train day… I started out the morning with a ride on the spin bike. I did not do anything too crazy, just one 5 minutes set of hill climbs and lots of quick turnover work. I rode for 60 minutes. After the spin ride, I did a circuit of arm weights, squats, and stability work using a bosu ball. It was not a hard day, but I will be sore from the weights.

Friday September 4,

Easy run morning run on the usual MKT trail. I typically run on this trail. First reason for this place being my running destination choice is because it is primarily soft surfaces. Only the first and last mile are on the road, the rest is on a nice gravel path. I am hoping this will help keep me healthy. Last fall I ran mostly on the road. I did make it 8 months without an injury. So the goal this time is to make it even longer without an injury. The total run included  8.2 miles averaging a pace of 7:21 for a total time of 1:00:40.

Saturday September 5

I went into my long run knowing two things were going to happen. First I knew I only wanted to run between 12 and 14. Second, I had to pace a runner from the college for a 1 mile time trial. The rest of the run was going to be nice and relaxing. However, I miss judged some distance and ended up running 15 miles. Not much over 14 but it was hot and humid. I was definitely a bit worn out the rest of the day. I felt as if I was a bit dehydrated. Nothing to be worried about, but I did not feel great after the run. I clocked the 15 miler in a total time of 1:51:54, which comes to an average of 7:27 per mile.

Sunday September 6

Rest Day

Overall this week was a success. The pain in my right calf has pretty much subsided. I still feel a little twitch in my right hip/ groin area.  According to the massage therapists, it is just due to tight hamstrings. I am incorporating hamstring exercises and the good ol foam roller. My goals this past week were mainly to keep my leg pain under control. I did not have a mileage goal., because I wanted to keep myself healthy first and foremost. Therefore I am happy to say I did run 5 days this week and totaled 45.9 miles.  I am super excited about this upcoming week. I have a 10k on Sunday…

Stay tuned….