Every training program for any sport has its highs and its lows. Some days you feel good, and some days you feel awful. Its easy to push yourself when you feel good, but what makes a true champion is the ability to do the same when you don't feel good. Some days you are just tired, sore, feeling under the weather, feeling weak.. or just not feeling "it." It could come from any variety of reasons, such as rest, food, sleep, training. Obviously, there is a line between a bad day that you need to train through, and a day where you just need to take a break. If you are sick, injured, overtraining, etc., you need to give yourself a break... and sometimes that takes more discipline than training through it.
On Saturday, I had a bad day... and i gave up. I got frustrated and annoyed and just stopped. Afterwords, I felt terrible and I made up for it on Sunday. It was my speed workout day. I had planned on running 5 x 1 mile repeats. I don't know what it was but I just couldnt get going. I ran 2 miles warmup, but I still didn't feel warmed up. On the first mile, I ran a 5:50. Not bad, but it didn't feel right. It was too hard for a 5:50. On the second one I pushed myself as hard as I could and ran a 5:59. I was pissed, and I stopped and left the track. I should have just allowed myself to cool off and get through the workout. In reality, the times are out of my hands. All I can control is the effort I put in. I went to the gym because at least I could get some core work in, if my legs werent feeling up to par.
Anyways, I didn't warm down which was a mistake. So at night, I ran one mile easy just to get ready for today. I was planning on making up for it on Sunday. I ran a 23 mile run this morning. I had planned on running 20-21, but I added a few miles to it. It was really tough, and my legs are dead right now.
On tuesday, i did my 13 mile medium long run. I ran it in 1:31. Not as fast as last week, but I was happy with it because I ran it in the middle of the day and it was ridiculously hot.
Overall, the week wasn't bad. I am starting to feel more and more fatigued, and just walking around and up and down stairs is more difficult. However, another 2 weeks of good training, and I start to rest up for race day!! I totaled 55 miles this week.
Monday - 5 mile fartlek run
Tuesday - 13 mile medium long run (1:31.10)
Wednesday - rest
Thursday - 8 mile tempo run
Friday - rest
Saturday - 6 miles total + core
Sunday - 23 mile long run
Sunday, June 28, 2009
Monday, June 22, 2009
6/22/09 - Stadium to Stadium 10K
On Saturday, I ran my first 10K race ever. I ran it in 35:45 which is an average of 5:45 per mile. I finished in 5th overall out of over 1000 participants. I treated the race as basically a Saturday speed workout, and I didn't really rest for the race. I think if I had rested and focused more on the race, I could have been a minute or two faster. The focus right now is the marathon, and maybe I will specifically train for a 10K later. The race starts at AT&T Park, the SF Giants stadium, and finishes at the 49ers Stadium. It was a pretty cool race and was very well organized. A 10K is 6.2 miles, and the course was pretty flat. There was one hill around mile 3, but other than that it was basically a straight shot. Being in 10K shape is definately different than being in Marathon shape. I didn't have that "kick" at the end, and it was sortof frustrating. One guy passed me with a half mile to go, and I just couldn't kick it into that next gear. However, I felt like I could hold the pace I was holding for another few miles. If I was training for a 10K, I would probably be running 10-15 less miles per week but with more speed oriented training. Overall, I was really glad that I ran the race. The results are here: http://buzzwordproductions.com/results/Stadium/OVER-5.HTM
Even though it was only a 10K, it was really good to just get in that race mentality. It was a dress rehearsal in a way. Just setting everything out the night before, and planning what I eat the morning of race day, and how I organize and warm up before the race was good practice. I ran about 2 miles before the race, with about 3/4 of a mile to a mile of it at race pace. I also did a good dynamic warmup. I didn't really warm down afterwards the way that I should have but I just got caught up in the race hahaha.
The rest of the week wasn't bad, considering that I was focusing on the race all week. On Monday, I was so sore from the 21 mile run the day before that I took the day off. I was planning on getting 4-5 miles in, but I had to take the day off.
Tuesday, I did my 13 mile run, and I ran it in 1:29.55. I was really pumped about that because I had been trying to run that run under an hour and half for a few weeks now, and I had been 1:31 and 1:32 the last 2 weeks.
Overall, this week I ran 50 miles. It was a little bit of a recovery week, at least in terms of mileage. Next week I plan on having another tough week, and I plan on running 20+ again on Sunday. 5 weeks till race day!! Considering that the last week and half will be mostly taper and resting, its getting close!
Monday - rest
Tuesday - 13 mile medium long run, 1:29.55
Wednesday - 4 mile run
Thursday - 7 mile tempo run
Friday - 1 mile, race day warm up
Saturday - 10K race: 35:45. Total 9 miles w/ warm up/down
Sunday - 16 mile long run
Even though it was only a 10K, it was really good to just get in that race mentality. It was a dress rehearsal in a way. Just setting everything out the night before, and planning what I eat the morning of race day, and how I organize and warm up before the race was good practice. I ran about 2 miles before the race, with about 3/4 of a mile to a mile of it at race pace. I also did a good dynamic warmup. I didn't really warm down afterwards the way that I should have but I just got caught up in the race hahaha.
The rest of the week wasn't bad, considering that I was focusing on the race all week. On Monday, I was so sore from the 21 mile run the day before that I took the day off. I was planning on getting 4-5 miles in, but I had to take the day off.
Tuesday, I did my 13 mile run, and I ran it in 1:29.55. I was really pumped about that because I had been trying to run that run under an hour and half for a few weeks now, and I had been 1:31 and 1:32 the last 2 weeks.
Overall, this week I ran 50 miles. It was a little bit of a recovery week, at least in terms of mileage. Next week I plan on having another tough week, and I plan on running 20+ again on Sunday. 5 weeks till race day!! Considering that the last week and half will be mostly taper and resting, its getting close!
Monday - rest
Tuesday - 13 mile medium long run, 1:29.55
Wednesday - 4 mile run
Thursday - 7 mile tempo run
Friday - 1 mile, race day warm up
Saturday - 10K race: 35:45. Total 9 miles w/ warm up/down
Sunday - 16 mile long run
Sunday, June 14, 2009
6/14/09 - 3 hour run
I did a 3 hour run today. It was 21 miles, which tells you that my pace wasn't exactly fast, but it wasn't supposed to be. I felt really strong during the last few miles, and I could probably run another 5.2 if I felt like it. It is comforting to know that finishing a marathon at this point is not really an issue. There is a big difference between running a marathon and racing a marathon. Last year, I was training to run a marathon. Right now, I am training to race a marathon, and today's run was a good reinforcement of how good of shape I am in.
Tuesday's medium long run wasn't bad. It was a little slower than last week, which was surprising because I thought I was going faster. I wanted to run it under 1:30, but I finished in 1:32.55. I ran it in 1:31.30 last week. My average heart rate was 146. Thursday was the tempo run. It wasn't quite as fast as last thursday, but it was still a good run.
I took Friday off this week. I usually run an easy 5 miles or so on Fridays, but I just needed a break. Just walking around was painful, and my legs felt really weak. I knew that Saturday and Sunday were going to be big days for my training, so I decided to take the well needed day off. It paid off because I had a really good last two days of training this week.
On Saturday, I did my track workout for the week and it was 8x800's. It was my best track workout so far, and my times were awesome. I was really happy with how it went, and the track workouts seem to be getting faster every week. My times were 1)2:51, 2) 2:49, 3)2:48, 4)2:45, 5)2:46, 6)2:47, 7)2:47, 8)2:38. Next saturday I am running a 10k race in San Francisco. It is called the Stadium to Stadium 10k. I have never ran a 10k race before so it will be interesting to see what I can go. It will basically function as my speed workout for the week.
Overall, this was another good week. It finished much better than it started out. I will probably run tomorrow even though I usually take Mondays off. I will take Friday off instead to rest up for the race on Saturday. The week finished at a total of 56 miles.
Monday - rest
Tuesday - 13 miles (1:32.55, Max HR: 170, Avg HR: 144) + weights
Wednesday - Easy 5 mile run
Thursday - 8 mile tempo run
Friday - rest
Saturday - 9 mile track workout, 8x800s (1)2:51, 2) 2:49, 3)2:48, 4)2:45, 5)2:46, 6)2:47, 7)2:47, 8)2:38)+ core
Sunday - 21 mile long run
Tuesday's medium long run wasn't bad. It was a little slower than last week, which was surprising because I thought I was going faster. I wanted to run it under 1:30, but I finished in 1:32.55. I ran it in 1:31.30 last week. My average heart rate was 146. Thursday was the tempo run. It wasn't quite as fast as last thursday, but it was still a good run.
I took Friday off this week. I usually run an easy 5 miles or so on Fridays, but I just needed a break. Just walking around was painful, and my legs felt really weak. I knew that Saturday and Sunday were going to be big days for my training, so I decided to take the well needed day off. It paid off because I had a really good last two days of training this week.
On Saturday, I did my track workout for the week and it was 8x800's. It was my best track workout so far, and my times were awesome. I was really happy with how it went, and the track workouts seem to be getting faster every week. My times were 1)2:51, 2) 2:49, 3)2:48, 4)2:45, 5)2:46, 6)2:47, 7)2:47, 8)2:38. Next saturday I am running a 10k race in San Francisco. It is called the Stadium to Stadium 10k. I have never ran a 10k race before so it will be interesting to see what I can go. It will basically function as my speed workout for the week.
Overall, this was another good week. It finished much better than it started out. I will probably run tomorrow even though I usually take Mondays off. I will take Friday off instead to rest up for the race on Saturday. The week finished at a total of 56 miles.
Monday - rest
Tuesday - 13 miles (1:32.55, Max HR: 170, Avg HR: 144) + weights
Wednesday - Easy 5 mile run
Thursday - 8 mile tempo run
Friday - rest
Saturday - 9 mile track workout, 8x800s (1)2:51, 2) 2:49, 3)2:48, 4)2:45, 5)2:46, 6)2:47, 7)2:47, 8)2:38)+ core
Sunday - 21 mile long run
Sunday, June 7, 2009
6/7/09 - Need for Speed
I titled this weeks blog need for speed because I had some really good fast runs this week. My tempo run wasn't really tempo haha, it was more of an 8 mile sprint. I was just feeling good, and I basically went all out for 8 miles. I dont know how fast it was but I would guess mid 6's.
My track workout on Saturday was awesome. Comparing my times on the mile repeats to 2 weeks ago is like night and day. I dropped so much time overall and on the last one. To be fair, I did only run an easy 5 miles on the previous day, so I may have been a little more rested than last time. Still, I had that "easy speed" feeling, which is a sign of being in good shape. I did 4 x 1 mile, with a half mile easy in between. My times were 1)5:45, 2) 5:50, 3) 5:44, 4) 5:30. I dunno what happened on the second one, but it was good to get out and go fast from the beginning. Next week is 800s again, and the week after that I will either to 5 x 1 mile, or I might do a 10k race.
Today was the long run, and I only ran 15 miles. I was hoping to get 18-20 in, but my legs were just giving out towards the end. It definately is not ideal to go back to back on the track workout and long run, but I don't really have a choice because of my schedule. I guess I could go the long run first, but I think that would be even worse. Typically though, I do the long run in the morning... so maybe doing it in the afternoon, particularly as it becomes warmer, will give me an extra half days rest. Monday is usually an off day or easy day so that actually may not be a bad idea.
Overall, I was pretty happy with the week. The mileage dropped a little, but the quality of the runs were much better. Took an ice bath after the long run today, and the legs feel good.
Total this week: 53 miles
Monday - rest
Tuesday - 13 mile medium long run (1 hour, 31 mins. Avg HR: 144, Max HR:172) + core
Wednesday - easy 4 miles on treadmill + weights
Thursday - 8 mile tempo run
Friday - Easy 5 mile run + plyometrics
Saturday - 8 miles total (4 x 1 mile: 1)5:45, 2) 5:50, 3) 5:44, 4) 5:30)
Sunday - 15 mile long run
My track workout on Saturday was awesome. Comparing my times on the mile repeats to 2 weeks ago is like night and day. I dropped so much time overall and on the last one. To be fair, I did only run an easy 5 miles on the previous day, so I may have been a little more rested than last time. Still, I had that "easy speed" feeling, which is a sign of being in good shape. I did 4 x 1 mile, with a half mile easy in between. My times were 1)5:45, 2) 5:50, 3) 5:44, 4) 5:30. I dunno what happened on the second one, but it was good to get out and go fast from the beginning. Next week is 800s again, and the week after that I will either to 5 x 1 mile, or I might do a 10k race.
Today was the long run, and I only ran 15 miles. I was hoping to get 18-20 in, but my legs were just giving out towards the end. It definately is not ideal to go back to back on the track workout and long run, but I don't really have a choice because of my schedule. I guess I could go the long run first, but I think that would be even worse. Typically though, I do the long run in the morning... so maybe doing it in the afternoon, particularly as it becomes warmer, will give me an extra half days rest. Monday is usually an off day or easy day so that actually may not be a bad idea.
Overall, I was pretty happy with the week. The mileage dropped a little, but the quality of the runs were much better. Took an ice bath after the long run today, and the legs feel good.
Total this week: 53 miles
Monday - rest
Tuesday - 13 mile medium long run (1 hour, 31 mins. Avg HR: 144, Max HR:172) + core
Wednesday - easy 4 miles on treadmill + weights
Thursday - 8 mile tempo run
Friday - Easy 5 mile run + plyometrics
Saturday - 8 miles total (4 x 1 mile: 1)5:45, 2) 5:50, 3) 5:44, 4) 5:30)
Sunday - 15 mile long run
Subscribe to:
Comments (Atom)