by smuldowney | Sep 17, 2015 | Training
A Whopper of a Week
[and I’m not talking about this kind of Whopper]
I have to admit that looking at this week’s training plan made me a bit anxious. I had to run 5 out of 7 days, work 4 out of 5 days, and complete my longest run to date on the same day that we were going to the One Direction concert. Having Monday off helped with rescheduling the 8 miler from Tuesday. With it getting darker earlier these days, I would have had to run on the treadmill, which I did not want to do. I ran 2-3 milers using my new Saucony Ride 7s on the treadmill. They feel quite a bit different than my Ride 6s, but I am hoping it is just a matter of getting used to them. Nothing hurts. It’s just that the insert feels like it does not quite fit right.
The big deal this week was my longest run ever — 20.1 miles @ 11:29 pace [vs. 12:08 pace for 18 miles]. I followed Dimity’s advice to not stress about the long run too much before going because the more energy you put into worrying about it, the less you have for the run itself. I prepared my typical old fashioned oats with hemp hearts, chia seeds, coconut, and almond butter and had some coffee. 30 minutes later, I left for the rail trail in foggy, misty, upper 50s weather. I brought along my Nathan hydration pack filled with water, Sport Beans, and Cliff Shot gels. Lately, I have been trying really hard to run by feel, rather than watching my Garmin. I do look at each mile marker when it beeps at me.
The weather remained overcast and cool for most of my run and only cleared up during the last 30 minutes. My long run was made a bit shorter by running into my husband 3 times. This gave me an opportunity for quick check-ins. He was riding for 4.5 hours. I set out with the mindset of 10 out and 10 back. I started where I normally start and made it to new territory. I really had no physical issues, except for some left knee pain at mile 12, which passed within a mile. I fueled at miles 3, 6, 9, 12, 15, and 18, which is different from what I have been doing. It worked!
I managed to do the second half faster than the first half.
I can’t believe that 2/3 of my training is now complete!
Total mileage: 41 [the most ever]
by smuldowney | Sep 6, 2015 | Training
Monday – 88* – After having no issues with my ankle at work today, I decided to go for 3 miles. Again, my lower legs/shins were sore/tight but loosed up after the first mile. It was a slow one with an average pace of 11:50.
Tuesday – 84* – After dropping off the truck for repair, I opted to run 6 miles local and forgo the drive to the rail trail. I had the same issue with my legs, and again was slow [11:23] but not as slow as on Monday.
Wednesday – rest – Today was the first day of school for my students and a busy day for me, so I decided to rest. I also had an unexplained bruised left big toe, which I iced – so weird.
Thursday – 88* – I skirted the T-storms and completed my 7 mile temp interval run without getting wet. The first set were 10:08/9:51 and the second were 10:39/10:07. These were even slower than my previous attempts at getting to my tempo pace of 9:11 [based on the calculations from my June 10mile race].
Friday – I opted to do a quick [22 minute] yoga video today. Going back to week 3, I found the video – Sage Rountree: Yoga For Runners at http://www.prana.com/life/2013/08/04/sage-rountree-yoga-for-runners/.
Saturday – 55* – long run on the NRRT- This was probably one of my best runs. I was able to run the second half faster than the first. I fueled at 30 and 60 minutes and did not drink much. The weather was amazing! I ran into my husband while he was out for his 4 hour bike ride. My average pace was 10:41 for the 10 miles.
Sunday – rest – We played 9 [actually 10] holes of golf as a family at Brookstone Golf Course.
Total mileage: 26 [cutback week]
by smuldowney | Sep 1, 2015 | Training
Monday – This speed interval workout was done with little difficulty. Total mileage: 3.2
Tuesday – Today’s evening run on the NRRT was an 8 mile negative split second half. I started out a little bit faster than I should have which made running the second half faster more challenging. Average pace: 10:29
Wednesday – Rest
Thursday – long run onNRRT – quick stop to pee at Rite Aid – saw Brian who was out on his long bike ride – fueled with gels and beans – mile 16 was my slowest – last 3 miles NS – left ankle felt week and had some dull pain which subsided – I was tired at the end, but who wouldn’t be. My longest run ever went really well. Total mileage 18
Friday – NYC sightseeing – We walked 10.5 miles. I wore my Skechers sandals and did not have any real issues, but my quads were sore.
Saturday – NYC sightseeing – We walked 11.5 miles. I wore my Skechers sandals and felt like my left knee had fluid in it and my left ankle started to be funky again.
Sunday – Rest – I opted out of running an easy 3 miles today since my left ankle continued to bother me. I am hoping that ice and some rest will do the trick.
Total mileage: 29.2
by smuldowney | Aug 25, 2015 | Training
Monday – If ever there was a day that I considered skipping my run, it was today. We returned home from Gunstock, unloaded, and I got ready to leave. It was 91* at 6:17 when I started. I chose to do the 3 mile loop in our neighborhood. Average pace – 10:32
Tuesday – I set off at 8:51 am and it was sunny and 72*, but when I finished it was 86* real feel [58% humidity and 67* dew point]. This was a hot sweaty 6 mile run on NRRT. Average pace – 10:54
Wednesday – Crosstraining – 1 hour fitness yoga with Cheryl at YMCA
Thursday – hill repeats and 1 hour yoga with Deb at YMCA – total mileage 3:25
Friday – Long Run – 75* and cloudy when I started but when I finished at 1:30. It took me 3:11:46 to run my 16 miles today. I dodged storms and never got wet from rain, but I was drenched for most of my run because it was so soupy out. I listened to my audiobook for the first half and music for the latter half.
by smuldowney | Aug 17, 2015 | Training
Monday – This was a frustrating run where my Garmin failed to record my mileage correctly during a common 3 mile loop, so I had to go extra to make up the mileage. Average pace – 10:33
Tuesday – First training run on the treadmill due to rain and it getting dark. Two miles @ 9:13 and two miles @ 9:40 with 1/4 mile rest between each tempo mile. This was a challenging workout, but I did it. Average pace – 10:33
Wednesday – Crosstraining – I opted to do a Yoga with Adrienne video – Yoga for Strength and Focus (43:15), which was pretty challenging but much needed.
Thursday – Long Run – I ran my 9 miles on the NRRT this morning. The first 2 miles were hard with my shins feeling sore/tight. This did subside with continued running. I fueled/walked @ 30 and 60 minutes with gels. Average pace – 11:48
Friday – This easy run felt great although the soreness in my lower legs was still there. I had negative splits after mile 2. Average pace – 10:43
Saturday – I decided to bail on the easy 3 miles due to limited time because of Brian’s pre-race Ironman activities. this was only my second missed run.
Sunday – Rest Day – not quite – since I was up at 4:30am and was on the go all day and mostly on my feet due to Ironman 70.3 Timberman.
I am working hard at not watching my Garmin on easy and long runs and running by feel. The exception is on tempo/speed workouts. Three of my runs were below 11:00 pace which is faster than I have been running. This week’s word is one I am trying to remember when things are hard. I am fortunate that I ‘get to’ run because there are many people who cannot.
