Tag Archives: Speed work

Many Blessings

This was an interesting week in training to say the least.

Monday: Rest

Tuesday: Track

  • Warm up run: 2.24 miles at 10:22 pace
    • hard start
  • Speed Work: 8×800 at 10K pace (8:42)
    • ran the last mile without my knee brace. That went really well, I may try it some more cautiously.

Wednesday: Rest

  • Knee felt a little weird. I am wondering if I should not have run without the brace at all!
  • Cycled easy with Kristin, it was a beautiful night! 3.7 miles at 9.9 mph

Thursday: Taper Run for LBLO Half Marathon Fun Run on Saturday.

  • Warm up run: 2.2 miles at 11:00 pace
  • Baldwin Park Loop: 4.06 at 9:00 pace
    • This run went absolutely horribly! I have been feeling with some GI issues and had to go #2 the entire run! I know TMI.

Friday: Rest

  • Carb Loading like I did last Friday. Sushi with an extra bowl of white rice.
  • Got some new balega socks and also I am trying out some Zenzah compression leg sleeves. Also bought some new Beasts!

Great pair of socks! I swear by these. Great cushion.

Saturday: LBLO Half Marathon Fun Run plus 9 miles to help Carrie get in her long run before her marathon

  • 22.02 miles at 9:47 pace
  • Started out very stressed about finishing with all the GI issues from earlier in the week.
  • Ate an egg bagel with peanut butter and a banana for pre-race.
  • Used my usual one GU chomp every two miles. At mile 13 I ate one stinger waffle.
  • This run was difficult at the start but after about the first 2 miles things started to settle in and felt great!
  • Sprinted to the end of the 13 to try to beat a pace group friend. It was fun!
  • There was a lot of reflection on the last 9 miles of this run. I was questioned many times about how I do what I do. I feel like I am very blessed to be able to accomplish what I can accomplish. I pray a lot on runs. When I was injured back in November/December 2012 I prayed for healing and that I would use that healing for good. I also feel I can accomplish what I do out of sheer will. I just want to be able to do what I do. There was also a lot of just off topic talk to get our minds off the run and on to more “positive” things that would take the mind of any pain. Carrie was awesome and had an even stronger finish then on her 20 mile run.
  • Recovery consisted of 4 muscle milks, a 4 bag of ice ice bath, and an egg bagel. I had to get going to work so the kids could play for relay for life.

4 bag of ice bath! This was the coldest bath yet! I stayed for 20 minutes. Felt great after!

Zensah leg compression sleeves. My new favorite thing!!!

 

 

Got to work around 11 am for the kids to perform for cancer survivors and cancer patients. They did a magnificent job! Very proud of them and their hard work. I think that they also got a lot out of entertaining the survivors and patients during their lunch.

Saturday evening a group of us went to Magic Kingdom for some fun! We arrived there sometime around 6pm and stayed until 11pm. Got home around 12 am. It was a great day!

Arriving at the Happiest Place on Earth!

 

Im a lucky guy!

All day, I just kept thinking back to how blessed I am and how blessed my family is. I am a very lucky person and I never want to take for granted all that God has blessed me and my family with.

Best part of going to Magic Kingdom! The Plaza Sunday!!! YUM!!!

Have a great week! Keep running!


Training Update 3/24/12

Recently I have created some weekly mileage goals. I worked on 35 total miles for 2 weeks and am planning on amping that up every two weeks by 10%. These next two weeks I am working toward 38 miles.

The first two weeks, which the goal was 35 miles, turned out to being 41 and 45! I did not expect that to happen nor try but it just happened. I am making sure to stick to the plan this week so I don’t overdue.

Last weekend was my first long run by myself. 20 miles! It started out rough as I had a lot of pain in my knees. I think the pain was due to all of the speed work for the 5k the day before. I always find that speed work tends to make my body hurt. The 20 miles, after the initial 3, went great though. I was working toward a 9:45 pace and it turned into a 9:30 pace! I was very proud of my last few miles. I was actually running in the 8:50 range!

Something that I learned on this long run was NOT to run long in a shirt that I had not tried before. I have never done this for a race, run in a new shirt, but thought I would try out this new shirt for this run just because it was a training run. The material on the shirt combined with the pressure of my hydration belt chaffed my back in grand style! A week later I am still feeling the pain.

Today was a 16 mile long run. It felt great! Tomorrow I have convinced Kristin, hopefully the weather will be ok, to run with me in Clermont on a 10 mile dirt loop. I have never run this rout before but have heard that it is a really nice run. I am also excited that it will be dirt and perhaps easier on the body. I have yet to really run any distance off pavement.

Finally on another note, I think I have mastered the tongue in my sneakers. I have had a lot of issues with the tongue slipping off the side and then my laces rubbing the top of my foot and bruising it! Well, my beasts have this little tab and today I noticed that if I take and off center the very top lacing it will “lock” the little tab to the side of the shoe and keep the tongue more to the center! WOOOOHOOO!  So far today things have been feeling pretty good!

While the tongue is still off center….it is WAY better than what it was before this little trick!


Week in Review

This was a very busy week for me with my job and I really did not get much chance to reflect, in a written fashion, on my running at all. I am beginning to wonder if I need to find some kind of physical log book instead of just relying on this on-line journal.

1st does anyone know how to create some sort of table on these things? I was hoping that I could make some kind of template post that would be a simple data entry spot for my posts.

Monday

As stated in my last post was a  great 15 mile bike ride and strength training day. Sometimes I feel as if strength training makes me worry and stress that I am going to injure myself because I am pushing my body so hard. I have all these little aches and pains through the week and then I run on top of this which is crazy. But my Saturday run was amazing and all I can think about was that the strength training is really just helping out.

Tuesday – 7.72 miles

  • 2.27 mile warm up run @ 10:27 pace.
  • 5.45 mile speed work @ 8:20 pace.
    • two sets of 7 x 400 @ 5k pace
    • Great workout, pushed myself moderate-high

Wednesday – Rest

Unintentional rest day. As I mentioned earlier this was a crazy work week so my Wondering Wednesday did not quite happen. Instead I was at a friend’s middle school working with her orchestra as we are all preparing for performance assessments done by the state.

Thursday – 9.03 miles

  • 2.19 mile warm up @ 10:33 pace
  • 6.84 mile hill work @ 8:55 pace
  • pushed myself high
    • Our hill work is about a 3 mile loop and we complete two repeats.
    • The group did one set together and then our pace leader said he was going to cut out one of the miles and just hit the hills. I had it all set in my mind that I was going to complete both complete hill loops so I decided to venture out on my own and do just that. When I do this I tend to start doubting myself because I feel as if I am still really new to all of this and that I am not being good to my body. That the coach should be followed completely without deviation or you risk injury. Well, I did just what I had planned and started out on my own! Noticing the time I also amped up my speed! Looking at my splits with the group we were going at about 9:10 pace and then on my own it was about 8:45 pace! When I got finished I just hoped and prayed that I had not over done!

Friday – Rest

and stressing about Saturday’s 18 mile run! Was I injured? I have been feeling just a little knee pain from my right inside knee. It feels more like a muscular thing than anything else…like muscle fatigue.  Most everyone in my group was running  5, 10 or 15 miles. I was thinking at this point humm…again, am I pushing my body too hard. I decided, at 15 I would reassess my situation and go from there.

Carb-loading for tomorrow’s run did not happen. Plan was to eat sushi, instead we went to a fast food restaurant (more of a beatnik place…) and I had a turkey wrap and fries.

Saturday – 18.08

  • 18.08 long run @ 9:47 pace
    • Ate a banana, half a glass of chia gel, and a little chia drink (chia with a dash of lemon and honey) pre run.
    • during the run I had one GU chomps (peach tea) every two miles with water.
    • at mile 15 I ate a Stinger Waffle with water.
    • This run was absolutely amazing! I felt great the entire time! There were some moments around mile 13 when I felt strange and out of bodyesque….but that subsided once I ate a GU. At mile 15 I found that many people who were running were in fact doing all 18 so that made me happy that I had others to run with.
    • After the run I came home and drank my endurox recovery drink (orange flavor), made pancakes bacon and eggs and had coffee. I also finished what was left in my support bottles (left over chia drink, nuun, and water). I had tons of energy for the rest of the day. I even cleaned the house.

Where am I going with all of this?

Currently I do not have  a full marathon for which I am training. But I did sign up for the Swamphouse Half Marathon, which looks really exciting! The medal is actually a bottle opener! My fiancee, who is now struggling with her own running enjoyment, is going to run with me and I am excited to have gotten her to do this. I don’t know exactly why she is feeling a lack of motivation for running all of a sudden but it is a very big bummer!

My marathonfest training is going to start whittling down, as taper will begin shortly, their weekly long run millage…but I am of the idea I may keep just increasing millage and seeing where that takes me. I am getting more and more of a feeling that I am going to have to start keeping this part of my running a secret. I am getting the feeling that people are going to start to look at me a bit funny when I tell them I am going to run for a certain distance just because. Before saturday, I would tell a few what my plan was and some of them asked why and some asked oh, which race are you training for…both questions don’t really have a good answer. I am even to the point of removing my posts about my distance from Facebook and just having it on Twitter. But I do find a few motivating people who help me get through this when I post too….it is a double edged sword.

Next week is a short base run of 10 miles and then after that is a 22 miler. Id like to get the 22 miler in but that is also the same weekend as the Swamphouse and because my fiancé is running it with me I don’t think I can do any kind of pre or post run to get that milage in….unless I do it when I get home….hum…that might be something I consider.


Training Starting to Take Shape

Slowly things are starting to take shape with my running routine.

A goal is to up my weekly milage. Currently it looks like my average mile per week has gone from 20 to 30 since I started marathonfest. I am very happy with this current amount.

Mondays – Rest (yoga day)

Tuesdays – Speed work (averaging 8 miles)

Wednesdays – (Have to come up with a name for this day….you’ll see why later in this post)

Thursdays – Speed work or Tempo run (averaging 8 miles)

Friday – Rest

Saturday or Sunday – Long run and Cross Training (one on each day not both on both days)

Back to the Wednesday thing. I was not going to run on wednesday this week, but I got home from work and just had this major itch to get out. I did not want to run a certain milage or a pace so instead I decided I would run for a length of time. I set my timer for 30 minutes and began running away from home. When the timer rang I turned around. This was one of the most liberating experiences I have had on my runs in a while. I really enjoyed just running as far as I could in the 30 minute time frame without any other goal but to run. It turned out that I ran for 1 hour (my initial goal) at a 9:15 pace per mile! and logged 6.76 miles! I was very pleased with the result and there was no goal other than to run for an hour. The speed work really has paid off. I had no fatigue during this run at all.

My goal for Wednesdays will be to maintain or add 1 or two minutes to my going out time. So next week I’ll run away from the house for either 31 or 32 minuets. So now for a name….I need a name for my Wednesdays that has some poetry to it. I was thinking Wandering Wednesdays or Where do I get Wednesdays, or WDW (where’s david wednesdays)…

On my Wednesday run I also tried a Chia drink mixture. This could have helped with the whole fatigue issue. It is great stuff. I could feel the instant energy boost. The only downside to drinking the mixture was that it also kept me up all night because it was so late when I drank it. I am excited to try the drink out again tomorrow for my 10 mile Saturday run. My plan is to mix the drink before the run. Drink all 10 oz before heading out and seeing what it does.Thursday’s tempo run was about 5 miles and turned out to be about a 9:09 pace per mile. Again, here I did not feel as if I was pushing my self very hard to make this pace. I was just keeping up with the group and could hold nice conversations the whole time. I think I need to start pushing my self a little more on the speed work days and see if I can cut out another minute from my easy runs. But I also don’t want to push things too much!

Sunday there is a 5 mile trail run that I would love to do, but I don’t know if I should add those miles to my week and I don’t really have an old pair of shoes to wear and get ruined. So the jury is still out on attending that run.


Runner’s Log Stardate 2/14/12

It is valentine’s day….happy valentines day!

This morning I decided to push my limits a bit more. I logged a total of 8 miles at around an 8 minute pace.

Our speed work consisted of three sets of 1200, 800, @ 10k pace and then 400 @ 5k pace. After each set I felt like I was going to die…but starting the next set I was all like OH this is easy!  haha.  The last two sets our coach, Ed, said to run as fast as you could without hurting yourself. I did just that (without hurting myself). My inspiration for running so fast was Denny. He is a fast, fast man! While I did not beat him, I did keep up with him most of the way through the 400. It was at the very end that he took me. It is not about the race…but it is about the friendship and the motivation and support. I am not competitive per say….but I like to take my body to its limits.

After that workout this morning my day was absolutely amazing! I was full of energy and inspired to do the best I could in my job. I love feeling that way!  I even brought a 5 hour energy drink, and didn’t even need it, with me to work after the day I had on Monday. It was just very unmotivating….

After work I took my first trip to the Whole Foods Market. I bought eggs and ham (trying to get more protein in my diet) to make an omelet for dinner. I also bought Chia Seeds. I read about these in the book Born to Run, by C. McDougall, and wanted to try them out for my self. Apparently they are a great source of energy for long distance running. I’ll let you know how that goes. I’m thinking I may try them on a non run day at first just to see what happens to my gut before I try them in training or on a long run just so I don’t get an unexpected surprise! Here is another link to a chia seed recipe for a drink. I am going to try the 10 oz of water to 1 tbsp of seeds and see what that does for me.

As a side note I tried Yoga for the first time on Monday. It was nice! I am hoping to gain some flexibility and core stability.

Thursday is a tempo run! This will be my first tempo run with the group. We are planning on running at 30 seconds per mile faster than our goal pace for about 6 miles. I should be able to log 8 miles total again because of a 2 mile warm up run.


This week so far 2/9/12

Tuesday and Thursday Marathonfest meetings were AMAZING! Very inspiring days.

Tuesday was speed work day. We did intervals of 1200, 1000, 800, 600, and 400 and alternated between our 10k pace and our 5k pace between each set. We did a 2oo jog between each interval. I worked hard…I could probably have pushed myself harder…but I am working on even establishing my pace. I am finding it a bit difficult without a good sports watch like a Garmin. AND to top it off I left my ironman at home. I tried to use my phone by timing my distance around the track in minutes. It went OK.  I think when all was said and done..my pace was faster than it needed to be.

My goal is a 4:30 marathon. Now just to decide on a marathon to run!!! I would also like to do a half.

Wednesday was an absolutely beautiful day. I stepped outside of my classroom to go to the front office and I got the running itch really bad. Once I got home I just changed really quick and put my feet to the road. I had mapped out at nice little 5 miler earlier in the day and thought I would try to use my new speed to see what I could do to it. Once I got close to home I checked my distance on my phone….i was off by about a mile!  What happened! I ran a bit more then decided what I had mapped must have been correct and that my phone had just messed up. Well, I was wrong. I had taken a wrong turn on my route and clipped off just a little over a mile. I was a bit disappointed. But I did run 3.8 miles at an 8.37 average pace! That is way faster that what I usually run and I still felt great! Probably could have even kept up a conversation.

Thursday was more hill work. No hill repeats…but just large loops of the same hills and a little bit on the track. Found two new running buddies, Stephanie and Wendy. They are just a bit faster than my group…but we seemed to mesh just right in our pace. We also seemed to help egg each other on in terms of keeping up the pace. Stephanie is working toward running a marathon in Dallas and Wendy (who is really fast…compared to me anyway) is training for her FIRST marathon in Barcelona, Spain (of all places to do your first marathon…what an amazing thing)! I was able to log a total of 8 miles this morning! And my average pace was right around 9.

I am hurting  just a little bit tonight…mainly a bit of pain in my left lower back. I did some stretching and am hoping that it is just something that will work itself out.

I am really looking forward to this weekend when our group will do various distances. I am planning on going 14 miles. The idea is a 10 mile base run and then tack on another 14. Wendy is happy that I am joining in on the 10 so that she will have someone to run with for the last 4. She is planning on going in just a little earlier and doing 6 before everyone else joins in for the 10. I told her that I would be fresh and help keep her going on her path to 20 miles.

I hope everyone is having a great week! Keep Running!


Tuesday 1/31/12

Today was an exciting day. My first time doing speed work.

Woke at 4:00am
Ran with the team a 2 mile warm up run at around 8 ppm
Did dynamic stretching
Track work consisted of two sets of 800k at 10k pace, 600k at 10k pace, and 400k at 5k pace. The were 200k jog breaks between each distance. We were supposed to do three to six sets of these but I decided since this was my first time to take it easy. Glad I did. It felt great, but it was hard at the end. Then on the second set it started out easy but then got really hard. I ran with Denny and it was not easy to keep up with him!

Went to work.

Came home and ran a fast 2 miles at about 7:57 ppm. to help break in the new orthotics. I just can’t tell if I am ready to use them full time in my training or not. I’m planning in running in them for three miles tomorrow and seeing how things feel. Thursday is supposed to be a tempo run and I just don’t want to over due my mileage too soon with the new footbed!