Tag Archives: tempo run

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.


A Day of New Things and Reflections

Today I went to the podiatrist to get fitted for custom orthotics. I am excited and scared about this. I have read many posts on blogs about the good and bad of orthotics. My podiatrist is himself a distance runner though and I trust his suggestion, after all he is the podiatrist and should know a little about feet.

As I sat on the bench with my feet off the floor he proceeded to take castings of my feet. Mind you I think I have very weird feet. They are very flat and I have very crooked toes. I have never had a good time finding shoes that were comfortable. At the conclusion of the casting he asked where the pair of shoes were that were going to be sent with them for the fitting. I had not known about this (that I had to bring another pair of shoes that fit with me). I now

had to go home and come back with my shoes…ah which shoes to bring?! The doctor said he just needed to be shoes that fit me well and not necessarily my current running shoe. But then if I didn’t bring my current trusted pair would I not get the right fit? Decisions decisions!

 

I went home and took my Brooks Beasts on a last tempo run before sending them off for fitting. I figured if these are my trusted shoe and got me through the marathon then they are the ones I should send.

I like tempo runs as the music tends to distract me from thinking about every part of my body. Sometimes I obsess about my knees or my feet and think myself into injures. Upon my quest for running my first marathon I had a “contusion” on the outside of my left foot. I had micro tears on both achilles. And to top it all of I think (I am still wondering what is going on here) I am experiencing IT band issues. I will delve into this in another post I am sure….as it is still lingering.

I packed up my beasts and took them in to the podiatrist office….it was not easy…and left them there. I did pay the extra money to have the process expedited. I figure the sooner I get the shoes and orthotics back the quicker I can start the adjustment period and get back into where I am in my fitness. As it stands the doctor told me that I will not be able to run in the orthotic for a week when i get them back. Wish me luck! I hope they work for my funky feet and weird structure!