Today's run was an 8 mile General Aerobic Run, followed immediately by some speed work designed to work on form. The speed work were intervals of 10x100meters with a recovery of 100 meters between each of the sprints.
I felt pretty fresh for the run in the morning, although I was woken by my alarm for the first time since I started my training. The alarm was set for 4:30AM to allow enough time to get in the run before it gets too hot! Once that Alabama sun is beating down, it's hard to log the miles.
I broke the 8 miles into 2 mile segments with a pace set between 10:00 -10:30 per mile. I had to slow myself a few times during the first 2 miles, and actually ended up a few seconds faster than the planned 10:00 fast end of the range. For the remaining segments, I was in enough of a groove that I didn't fall out of the range with the exception of the last leg, but that was due to a GPS anomaly. I think sometimes when starting a new leg, the pace is quite a bit off until I've run a few hundred yards or so. I did end up running the last leg closer to the slow end of the range, but that was while I was running up a slight incline as is the case most of the time on my morning runs. Getting to the last 2 miles is on a route that is essentially a gradual incline. It's not too severe, but it is amplified on the runs that are longer than 6 or 7 miles in length.
I didn't go crazy on the sprints, but I didn't slack either. I probably gave about 80% effort, but the point of the speed work in the workout was to concentrate on form. I chose to pay attention to relaxing while running fast. No clenched fists or teeth. Just running upright and relaxed. After the first couple of sprints as I was jogging the 100 meters until the next sprint, I was thinking "I still have 8 more of these?". They ended up going quickly though, and I actually ran the fastest sprint on the second to last leg. This might have had something to do with the fact that I knew it was about over though!
Yesterday on TD 8 I went to the gym and did a bit of stretching. I haven't gone into the gym with a good plan for stretching yet, and I really need to do it. It's sort of hard to half-ass it when doing anything, and going to the gym is no exception. I really told myself that I would do more than just run while training for the marathon, which is exactly what I did for my first half-marathon...so I guess I'm doing better than I was earlier this year. I will likely not go to the gym tonight, and just prepare something that I can do for tomorrow, since there is no run scheduled for Day 10.
I have a few muscles in my back that bother me once I'm done running...nothing while running though. I am always aware of my right knee which always seems weak, and today I noticed a toe on my left foot is tender, but again, nothing that bothers me during the run. Other than that, I'm holding up fine for now! Until next time...
Showing posts with label Chicago. Show all posts
Showing posts with label Chicago. Show all posts
Tuesday, June 14, 2016
Sunday, June 12, 2016
Training Day 7
Long runs. This is the run that I always look forward to. Even though the plan that I am currently following refers to runs of this length as medium-long runs...to me, it's still a long run!
I had my alarm set for 4AM, but I woke up well before it and rolled out of bed around 3:50. I had pre-filled my water bottles for my FuelBelt Helium Hydration Belt the night prior with some Gatorade, so I was all set. I fired up the coffee pot that was set to go off at 4AM, and had a cup before walking out to the start of my run.
I set the 12 miles up into 2 mile segments on my Garmin 220 with negative splits. I ran the first 2 right at the edge of my planned 10:30-11:00 pace. I finished right at 10:30 and had to keep myself from speeding up too much early. It was during this first segment when I realized that I had forgot to start my heart-rate monitor. I had it strapped to my forearm, but it was off, and in order for it to monitor during my run, I'd have to start and stop the run on the watch. I opted for taking the monitor off and just carrying it in my pocket for this run!
The next two segments were planned at 10:10-10:30 and I felt comfortable at that pace, even when going slightly uphill at a few points.
The last 3 segments of two miles were set at 9:50-10:10 and I ran these with daylight starting to show. Toward the end of the last segment, the sun had started to come out, and there was a pretty good uphill on the last mile, although I was never really in danger of falling out of the range or work too hard to maintain. Not to say that it was easy. The temperature was already well into the 70s and the humidity was pretty high...maybe high 70s. (I forgot to check!) Right now at 10:00AM it's already 82 with a humidity that's dropping from a current 77%.
I ran this 12 miles with no shirt. It's the first time I've tried running shirtless, and with the heat and humidity, I think it's the way I'm going to do my long runs all summer. My shorts were soaked by the time I was done, and it was nice not to have to put up with a sweat-soaked shirt as well.
I also ran "the circle" in my town: Boll Weevil Circle. Because of traffic, I wanted to get up really early before running on the circle. There were very few cars until the very end...and I plan to do a few more long runs incorporating the circle.
I did have some thoughts about how it's going to be possible to run this distance twice, plus another 2.2 miles on top of it...at a pace better than a minute-per mile faster. I'm not too concerned at this point. I still have 17 weeks to go! As long as I can keep the aches and pains to a minimum, I will be fine. I'm already looking forward to next weeks long run, and since I just ordered some new shoes, I'm even more excited for it.
I had my alarm set for 4AM, but I woke up well before it and rolled out of bed around 3:50. I had pre-filled my water bottles for my FuelBelt Helium Hydration Belt the night prior with some Gatorade, so I was all set. I fired up the coffee pot that was set to go off at 4AM, and had a cup before walking out to the start of my run.
I set the 12 miles up into 2 mile segments on my Garmin 220 with negative splits. I ran the first 2 right at the edge of my planned 10:30-11:00 pace. I finished right at 10:30 and had to keep myself from speeding up too much early. It was during this first segment when I realized that I had forgot to start my heart-rate monitor. I had it strapped to my forearm, but it was off, and in order for it to monitor during my run, I'd have to start and stop the run on the watch. I opted for taking the monitor off and just carrying it in my pocket for this run!
The next two segments were planned at 10:10-10:30 and I felt comfortable at that pace, even when going slightly uphill at a few points.
The last 3 segments of two miles were set at 9:50-10:10 and I ran these with daylight starting to show. Toward the end of the last segment, the sun had started to come out, and there was a pretty good uphill on the last mile, although I was never really in danger of falling out of the range or work too hard to maintain. Not to say that it was easy. The temperature was already well into the 70s and the humidity was pretty high...maybe high 70s. (I forgot to check!) Right now at 10:00AM it's already 82 with a humidity that's dropping from a current 77%.
I ran this 12 miles with no shirt. It's the first time I've tried running shirtless, and with the heat and humidity, I think it's the way I'm going to do my long runs all summer. My shorts were soaked by the time I was done, and it was nice not to have to put up with a sweat-soaked shirt as well.
I also ran "the circle" in my town: Boll Weevil Circle. Because of traffic, I wanted to get up really early before running on the circle. There were very few cars until the very end...and I plan to do a few more long runs incorporating the circle.
 |
| Boll Weevil Circle |
I did have some thoughts about how it's going to be possible to run this distance twice, plus another 2.2 miles on top of it...at a pace better than a minute-per mile faster. I'm not too concerned at this point. I still have 17 weeks to go! As long as I can keep the aches and pains to a minimum, I will be fine. I'm already looking forward to next weeks long run, and since I just ordered some new shoes, I'm even more excited for it.
Thursday, June 9, 2016
Training Day 4
Day 3 was a Rest/Cross Training day, and I did a stretch routine at the gym.
Today was Day 4 and it was a 9 mile General Aerobic run. I woke up for the run 1 minute before my alarm went off, and got up to have my coffee and banana. I got out the door just before 5AM and walked the few hundred yards to the start.
The run is supposed to be at a pace that is a bit faster than a recovery run, so I set my watch to monitor my pace between 10:00 and 10:30. I am not used to running this slow, but I am trying to keep to the pace so that I don't burn out for the faster training runs. The overall pace for the run was 10:12 pace, and there really was no problem keeping pace between the limits. I had to slow myself a few times early on when I dipped a bit faster than 10:00 pace, but there was no problem on the other end keeping it faster than 10:30.
The morning was way less humid than Tuesday which made for a much more comfortable run. My average HR for the run was 140.
I had no issues with pain other than a few minor irritations with my knees, which is pretty common for me to this point...and I also had my right hip "give" a little. This just made me concentrate on my form/posture more. Overall, the run was very easy, and I'm looking forward to doing some strength training in the gym later tonight.
Today was Day 4 and it was a 9 mile General Aerobic run. I woke up for the run 1 minute before my alarm went off, and got up to have my coffee and banana. I got out the door just before 5AM and walked the few hundred yards to the start.
The run is supposed to be at a pace that is a bit faster than a recovery run, so I set my watch to monitor my pace between 10:00 and 10:30. I am not used to running this slow, but I am trying to keep to the pace so that I don't burn out for the faster training runs. The overall pace for the run was 10:12 pace, and there really was no problem keeping pace between the limits. I had to slow myself a few times early on when I dipped a bit faster than 10:00 pace, but there was no problem on the other end keeping it faster than 10:30.
The morning was way less humid than Tuesday which made for a much more comfortable run. My average HR for the run was 140.
I had no issues with pain other than a few minor irritations with my knees, which is pretty common for me to this point...and I also had my right hip "give" a little. This just made me concentrate on my form/posture more. Overall, the run was very easy, and I'm looking forward to doing some strength training in the gym later tonight.
Monday, June 6, 2016
Chicago Marathon Training: Day 1
Today is Day 1 of training for my first marathon. Since it's a Monday, it's actually a day of rest, but nonetheless, it's Day 1. I'll be running in the Chicago Marathon on October 9, 2016.
I started running for fun about a year ago when a friend of mine from Desert Storm asked me to go do a half-marathon with him. I didn't really think that I would, but since I was working out at the time at my local gym, and I needed to do a bit more cardio, I figured I'd give it a shot. The first few weeks or so, I'd pretend to like it, but there was a time when I actually did start to love it! I followed a training plan for my first half-marathon that was part of my runkeeper app, and I stuck to it pretty religiously. The only times I strayed at all was when I couldn't keep a certain pace for a few of the interval runs, and there was a day when a thunderstorm cut short a run.
Once I had set my mind to actually doing the half, I set an initial goal of 2 hours. I was running over 10 minute miles at the time, and to get under 2 hours for a half, I'd have to have an average pace of 9:10 or under. The first several long runs were well under that pace and for a while, I was wondering if I would achieve the goal. I stopped wondering a few months before the race, however, since I did a sub-2 hour half during a training run. I was actually doing a 15 mile run that day, and within that run, I went under 2 hours for 13.1 of those miles. I adjusted my goal for 1:55 and drove on.
On race day, I was very confident that I would finish under 2 hours, and thought I had a good chance at 1:55. I listened to all of the races with experience telling me not to go out too fast, but I ended up doing a bit faster than I had planned anyway! I did slow myself when I checked my pace in the first few miles, but I ended up doing negative splits, and my fastest 4 miles were my last 4...my fastest mile was my last. I ended up with a time of 1:50:52 and was very happy with my race.
I ran another half marathon months later, on a course much more challenging. The weather was also much, much warmer, and I ended up with a time of 2:01:28. I hadn't trained like I did for the first race, but even if I had, I doubt that I would have been able to beat my time from earlier. The first race was in Birmingham, AL and the temperature was around 30F at start time. It was maybe 35F as I finished. This is perfect weather for me! The second race was not such ideal conditions. It was very humid, and the temp in Nashville that day was around 61F at the start. I was hot during most of the race, and very uncomfortable compared to Birmingham. But it was a great experience, and it really drove home to me how important training is. Not that I didn't run between the races, but they were so close together that I was not able to dedicate an entire 16 weeks like I had for the first.
Now begins the training for the full marathon! I am a bit nervous to start this one, but mostly because I really want to do well. I have set a goal of 4 hours, and I will be using training paces based on the finish time that I had in the first race. If things go as well as my first half, I'll be able to get under 4 hours. The key will be staying healthy and injury free. One thing that I will really try to do is also add some supplemental training in the form of core and strength training along with a regimented stretching routine apart from post-run stretching.
I am going to try and put some initial thoughts down about each of the training runs, so that someone else thinking about running a marathon can read a perspective of a first timer like me. I'll also point out that at race day, it will be two weeks removed from my 52nd birthday. (also for perspective!)
I started running for fun about a year ago when a friend of mine from Desert Storm asked me to go do a half-marathon with him. I didn't really think that I would, but since I was working out at the time at my local gym, and I needed to do a bit more cardio, I figured I'd give it a shot. The first few weeks or so, I'd pretend to like it, but there was a time when I actually did start to love it! I followed a training plan for my first half-marathon that was part of my runkeeper app, and I stuck to it pretty religiously. The only times I strayed at all was when I couldn't keep a certain pace for a few of the interval runs, and there was a day when a thunderstorm cut short a run.
Once I had set my mind to actually doing the half, I set an initial goal of 2 hours. I was running over 10 minute miles at the time, and to get under 2 hours for a half, I'd have to have an average pace of 9:10 or under. The first several long runs were well under that pace and for a while, I was wondering if I would achieve the goal. I stopped wondering a few months before the race, however, since I did a sub-2 hour half during a training run. I was actually doing a 15 mile run that day, and within that run, I went under 2 hours for 13.1 of those miles. I adjusted my goal for 1:55 and drove on.
On race day, I was very confident that I would finish under 2 hours, and thought I had a good chance at 1:55. I listened to all of the races with experience telling me not to go out too fast, but I ended up doing a bit faster than I had planned anyway! I did slow myself when I checked my pace in the first few miles, but I ended up doing negative splits, and my fastest 4 miles were my last 4...my fastest mile was my last. I ended up with a time of 1:50:52 and was very happy with my race.
I ran another half marathon months later, on a course much more challenging. The weather was also much, much warmer, and I ended up with a time of 2:01:28. I hadn't trained like I did for the first race, but even if I had, I doubt that I would have been able to beat my time from earlier. The first race was in Birmingham, AL and the temperature was around 30F at start time. It was maybe 35F as I finished. This is perfect weather for me! The second race was not such ideal conditions. It was very humid, and the temp in Nashville that day was around 61F at the start. I was hot during most of the race, and very uncomfortable compared to Birmingham. But it was a great experience, and it really drove home to me how important training is. Not that I didn't run between the races, but they were so close together that I was not able to dedicate an entire 16 weeks like I had for the first.
Now begins the training for the full marathon! I am a bit nervous to start this one, but mostly because I really want to do well. I have set a goal of 4 hours, and I will be using training paces based on the finish time that I had in the first race. If things go as well as my first half, I'll be able to get under 4 hours. The key will be staying healthy and injury free. One thing that I will really try to do is also add some supplemental training in the form of core and strength training along with a regimented stretching routine apart from post-run stretching.
I am going to try and put some initial thoughts down about each of the training runs, so that someone else thinking about running a marathon can read a perspective of a first timer like me. I'll also point out that at race day, it will be two weeks removed from my 52nd birthday. (also for perspective!)
Subscribe to:
Posts (Atom)