I just finished week 3 of the Army Ten Miler training... well, sort of. I was in Pittsburgh for the weekend and tried to get my long run in at the hotel gym before heading out for the day, only the gym didn't open until 9am. I ended up trading my long run (5 miles) that was scheduled for today with this coming Tuesday's 3.5 mile run. So far, I've done every run under 5 miles in under 10:00/mile pace, which is quite an improvement for me. I have a 10K in September and I'm thinking my goal will be to finish that race in sub-10:00 pace.
Tuesday, August 10: 3 mile run -- 30:00 (10:00 pace)
Thursday, August 12: 3 mile run -- 29:35 (9:51 pace)
Sunday, August 15: 4 mile run -- 39:56 (9:59 pace)
Tuesday, August 17: 3 mile run -- 29:39 (9:53 pace)
Thursday, August 19: 3.5 mile run -- 33:49 (9:39 pace)
Sunday, August 22: 3.5 mile run -- 34:53 (9:57 pace)
I did not get any cross training or strength training in during that time (other than some abs work), so I really need to step that up!
My first week of ATM training went well... better than expected, actually. I managed to get in three runs, and while I skipped one of my middle distance runs (3 miles), I did the optional short run (2 miles) and added an extra mile to my long run, which made up for it. My shorter runs were better than 10 minute pace, which means I am starting out at a better pace than training for any of my previous races. I was visiting some friends in NYC this weekend, and even though I only had a 4 mile run on the schedule, I ran 5.2 miles in Central Park with my friend who is training for the NYC marathon. (She then went on to do another 5 miles.) I was surprised that I was able to run the whole thing (minus water fountain breaks) without walking, considering the longest distance I'd run since May was a 5K.
Tuesday: 3 mile run -- 29:38 (9:52 pace)
Wednesday: 2 mile run -- 19:48 (9:53 pace)
Saturday: 5.2 mile run -- 55:00 (10:34 pace)
I didn't do much strength training last week (just a few biceps, triceps and shoulder exercises on Wednesday after my run) or any cross training, but I plan to get some more in this week. I'll probably go spinning either Saturday or Sunday (whichever day I don't do my long run), and try to strength train at least one day this week.
I haven't done a whole lot of running since the half marathon (I think maybe only that one mile last week!), but we have a 5K coming up this Friday so I wanted to get in a little running this week. It has been CRAZY hot out, so I did the 5K run on the treadmill. It was still so hot out that the gym's AC only got it down to 78 degrees!
Starting around mile 7 of the half marathon, and then really picking up around mile 10, my left knee started getting a little tight and numb. I'm pretty sure it was just a minor overuse injury... after resting a day or so, I felt no pain at all. When running the 5K, my knee started to get a little numb again around mile 2 so I took a walk break. I don't think it's anything serious, but I'm pretty sure it's time for new running sneakers and some additional stretching exercises.
I'm hoping I can make it out of work early enough tonight to hit up Body Pump!
Cardio:
5K run (36:00)
After shattering my previous 5K PR last Friday, my long run two days later did not go well. It was a combination of the heat, not being hydrated enough, and dead legs. We were supposed to run 9 miles, our last long run before the GW Parkway Classic 10 mile race next weekend, but after about 2.5, I just had to stop running. I was sweating a lot, which was making my skin burn, and I was just not feeling so hot in general. But, we still completed the entire 9 miles, walking most of the rest of it, jogging for a few minutes here and there. We finished in a little over two hours, which is not very good (my goal is to run the 10 mile race in under two hours), but the point was we still logged the miles. It's better than nothing.
My legs felt like lead all week long, I skipped all of my mid-week workouts... both runs, a strength training session, Body Pump (Clearly, I already haven't met my April fitness goal. Forget strength training three times a week... I haven't met that a single week in April yet.) I also had an out-of-control week with eating too. All around, it was just a bad week. I'm hoping I can hop back on the wagon this week as we come up to the GW Parkway Classic.
Somehow, even though the weather was hot and sticky on Friday and I hadn't worked out since Sunday, I still ran a sub-10 minute mile pace for the third Friday 5K and the Earth Day 5K today. We are supposed to taper this final week before the race, but I'm going to make sure I still get some miles and some strength training in. I was doing so well up through our 8 mile training run, I need to get back to that place.
I am using Hal Higdon's novice half marathon training program to train for the upcoming GW Parkway Classic (ten miles) and the Pacers Running Festival half marathon. I used this same training program last year for the Army Ten Miler and I used his 10K program to train for my first 10K two years ago. I really like these programs and think they are well suited for beginners and definitely would recommend them for anyone training for their first race. (You can find all different training programs for various races here.)
I also like that they are easily adaptable to your schedule. I usually mix and match workouts during the week, depending on what plans I might have for the day. (I'm still working on moving my workouts to the mornings, but it's just not happening yet.) For example, I modified the training program to accommodate both the ten mile race and half marathon, which are two weeks apart, by adding in an additional "stepback" week with a 6 mile long run between the two. We also have a 5K the day we're supposed to 9 miles, but instead we're just going to do that race and then maybe do another easy 4-5 miles later in the day.
This time around, I'm definitely stronger and in better running shape than when I was training for the Army Ten Miler last year. This past Sunday, Adam, Carolyn and I did an 8 mile long run and ran almost the entire thing. I think we took a five minute walking break, max... probably even less. We ran it in about 11:30 pace (I am pretty sure I was slowing down the pack), and I felt like I could have run another mile or two if I had too. This was a HUGE difference from the same point in my training last year. We were in NYC the weekend we had to run 8 miles and we ran in Central Park. We took several walk breaks and if I remember correctly, ended up completing it at about 13 minute pace.
I think one major factor in my improvement this year is the fact that I am strength training my legs. I've been going to Body Pump classes on Wednesday evenings (an excuse to skip out of work right at 5pm!), and doing lunges and squats when I work out on my own. In the past, I've ignored strength training my legs because I didn't want them to be too tired for my runs. When I started going to Body Pump regularly three weeks ago (which, okay, means I've been three times... but three times in a row!), after that first class I could hardly walk for three days! But then... I ran seven miles without stopping for the first time ever. It totally clicked! My legs might be a little tired from strength training, but it makes them stronger, which is pretty key for speed and endurance. DUH! I don't know why it took me so long to catch onto that! So now I'm going to Body Pump at least once a week, and hopefully going to get my butt out of bed early enough to go to some Saturday classes too.
And now, my workout roundup:
April 4: 8 mile run (1:32:58)
April 5: strength training
April 7: Body Pump
Yesterday, I wrote about how I feel like I am having trouble managing my time. Step one in trying to reclaim my time is to move the bulk of my workouts to the morning. I know it'll be difficult for me to do my long runs in the morning at first, but hopefully my body will eventually adjust. I've been trying to get to bed around 10 and fall asleep by 11 (I take forever to get comfortable and fall asleep most nights), and get up around 7. My plan is to slowly move my wake up time eventually to 6:30, or maybe even 6 over the summer (when I try to get to work early to avoid walking in the 90-degree heat).
This morning, I woke up at 7, took about 15 minutes to get out of bed and dressed for the gym, and then headed downstairs for my workout. I only had a short, 2 mile run on the agenda for today, so it was a good run to start my morning workouts with. Tomorrow I have to run 4 miles, which is going to be more difficult for me at that hour. There isn't even good television on at 7a.m. to distract me!
March 6: 5 mile run (untimed, outdoors)
March 9: 4 mile run (43:38)
March 10: 2 mile run (22:55)
February 9: 45 minute elliptical
February 10: 3 mile run (32:00)
February 13: 60 minute elliptical, 20 minutes strength training
February 14: 4 miles (44:02)
February 15: Restorative Yoga (30 min)
February 17: 4 mile run (46:00) -- my first mile was in 8:26!!!! I walked almost all of my fourth mile.
*Cardio* *Pretending to be a Runner* *Randomness* *Strength Training* *Yoga*
I've been slacking on the blogging front (both here and there), so below I've just posted a quick summary of my recent workouts. In addition to my goal of running 50 miles this month, I'm also planning on really bumping up my strength training. My friend Angela gave me a copy of Jillian Michael's Biggest Winner DVD set as a gift a little over a year ago, and I finally got around to buying an exercise step and just started doing these workouts.
February 2: Jillian Michael's Shape Up Front, 30 minutes elliptical
February 3: Jillian Michael's Shape Up Backside, 5k run (30:33)
February 6: 5k run (33:33)
February 8: 3 mile run (35:00), 15 minute elliptical. (I wanted to do a 5 mile run today, but my legs felt like lead.)
**bonus workout: On Sunday, Adam and I went out and played in the snow. Not a traditional workout, but trudging through 2.5 feet of snow for an hour and rolling HUGE balls of snow to make a snowman sure gets the heart pumping!
*Cardio* *Pretending to be a Runner* *Strength Training*
My January fitness goal was to work out four times a week, which I did! Yay! It did require me to get up extra early on January 30 to go for a run before driving up to New York, but I managed to run my fastest 5K (treadmill) in a long time that morning.
Went out last night, so skipped my Friday workout. Today, we're headed up to NY for my grandfather's 80th birthday, so I had to get up early to run. I didn't expect to go very fast... I headed down quickly after I woke up, so my body was still a little creaky and stiff from sleep. But once I got going...
I ran a 5K in 30:31! Fastest 5K I've run in who knows how long! I finished the 3 miles in 29:35! That's 55 seconds faster than my last one.
January 26 (morning): yoga
January 26 (evening): 60 minute elliptical
January 28: 40 minute elliptical
January 30: 5K in 30:31 (3 miles in 29:35)
The past few days I've done a variety of workouts, rather than my old treadmill and weight training defaults...
January 16: I took a BodyPump class at the real gym with my friend Sarah. I really liked this class and am going to try to go every Saturday when I'm in town. I still can't believe I got up earlier for a class at the gym on a Saturday than I do for work most days, but I think it's going to be worth it. It was a hard workout. I can't believe how weak my lower body is! I didn't have too much trouble with the upper body portions of the workout; sure, I got tired by the end of each segment and I was sore the following day, but that was nothing compare to my legs. I have neglected strength training my legs lately because I make the excuse that I just finished running, or I have a long run the next day. I've just been going through the motions when I do work out my legs, without really pushing it. Well, I sure paid for it! I could hardly walk on Sunday! I'm hoping that doing more strength workouts with my legs will help me increase my speed and stamina for running. Seems pretty logical to me!
January 17: There was no way I could run Sunday after Saturday's BodyPump class, so I did an easy hour on the elliptical instead. I didn't push myself very hard, but my goals was just to get some blood moving in my legs and start getting over the soreness.
January 18: My legs were still sore, so I did a flexibility yoga DVD to give them a good stretch. We also went to a friend's house for dinner last night, so I didn't have time for too long of a workout.
January 19: Another three mile run. I'm trying to increase my speed each time I do it so hopefully I can keep up with my friend Carolyn when she runs her first 5K next month. I'd hate to be the 5K veteran and not even be able to run with her through her first race! I remember how nervous I was for my first 5K and how nice it was to have someone running with me. Today's three mile run was in 30:30, with each of the last two miles at 9:45.
While I haven't updated my workouts for the past week, I have actually been working out. (Unlike when I took a break from posting my workouts last time.) I've been doing a steady diet of 3 mile runs. Pretty boring, but I'm focusing on increasing my speed right now. And it seems to be working!
January 9: 3 miles in 32:45
January 11:3 miles in 31:41
January 12: weight training
January 14: 3 miles in 31:32
I'm not sure whether I'm going to work out tomorrow or not. On Saturday morning, I'm planning on getting up early to go to a BODYPUMP class at the real gym (i.e., not the gym in our apartment building). Adam and I are also planning on signing up for this VIP club through our local running store so we get automatic entry into their entire series of races for the year. It's not cheap, but we calculated it out and we'd basically spend the same amount of money on those races we were definitely planning on running if we signed up for them individually, but now we happen to get entered into a few new races, get a jacket and a backpack, and also get perks at a lot of the races. I'll probably be the slowest person ever in the VIP club.
I did another timed mile again today... 9:01! And then I took a short walking break and finished two miles in 19:52. I finished up a third mile, with some more walk breaks, at 32:52.
It's hard to imagine that 9 minute miles is easy peasy for some people, even when they first start running. It's taken me quite some time to get up to that speed and I don't think I'd be able to keep it up for much longer at this point. Granted, I didn't run that first mile at a steady pace today; I started at 6.0 and gradually increased the speed as I went along, finishing up with a short sprint at 8.0. Back in high school, I spent an entire summer getting my mile time to 8:30. The fastest I think I've ever run a mile is 8:22, and right now that seems SO fast. Yet, it's a piece of cake for some people. It's kind of frustrating. I know that I need to focus on me and my pace and my improvements, but I wish I knew what it was that made some people faster. I improved my form a few months ago, during my ten miler training, and was able to easily drop some time after that. But I don't know what there is left to do except to just keep working at it, trying to push a bit harder each time.
January 4: Intervals in the treadmill. Did quarter mile laps, alternating between walking (4.0) and running (7.0-7.5). Finished 3 miles of intervals in 33:40, then walked another half mile.
January 5: weight training and abs
Time: 60 minutes
Distance: 5.2 miles
Alternating walk and run. Ran two timed miles, one in 10 minutes, another in 9:50.
Short and sweet entry today...
3 mile run -- 32:40
I decided to run a timed mile on the treadmill today. I walked for a quarter mile as a warm up. I started at 6.0 and increased by .1 increments throughout the run. I finished in 9:22. I'm going to try to do a timed mile at least once a week, hoping to eventually reaching my goal of being able to run an 8:30 mile.
I took a half mile walking breather after that, then finished out the final 13 minutes of my 30 minute workout jogging at about 11 minute pace.
Now I'm watching the Biggest Loser. (Such a motivating show!) I might do a Shred workout after this, but probably not. If I work out too late, I'll have trouble falling asleep and I slept pretty poorly last night and need to get up early tomorrow.
I felt like I was coming down with a bit of a cold yesterday, so I took some Nyquil last night. Even though it's only supposed to last 4-6 hours, I still found it hard to get out of bed 8 hours after I took it. I reset my alarm and decided I'd just do my workout this evening.
I decided to go for a run* today. I haven't done a treadmill workout in a few days and I figured I could just Shred after if I felt like it (I didn't). I set the treadmill to the 5K setting and finished in 32:30. I ran at a variety of speeds, doing the first mile at 5.0-6.0 (going up .1 each minute), taking a walking break at 4.0, and then alternating running intervals between 5.6-7.0 with walking at 4.0.
I know I could have pushed myself harder, but I just wasn't in the mood. I think next time I decide to do a treadmill workout, I'm going to do a timed mile for speed. It's been a while since I've seen how fast I could run a mile.
*When I say that I went for a run, I don't necessarily mean that I ran straight through. Sometimes I'll go for a run without taking a walk break, but sometimes I also like to mix in sprint intervals with some walk breaks, to get my body used to running faster.
Ouch.
Let me back up a bit. I didn't work out yesterday. I ended up sleeping in because I had trouble falling asleep again, so my plan was to work out after work. But then, I didn't end up following through on that because I worked too late. I'd only had a salad for lunch and didn't bring any snacks to work. (I had a work lunch and there was a possibility we'd go to a Thai place where I'd eat a not-so-good for me lunch, so I didn't want a snack to tempt me.) Then I ended up working late, so when I got home around 7:30, I was starving. Luckily, dinner was there waiting for me, but by the time I finished eating and digesting, it was too late to work out if I wanted to fall asleep at a reasonable hour.
So, if I want to accomplish all 30 days of the Shred before January 1, I need to do at least one double-session now. Eek.
I got up early this morning and did Day 3 of the Shred before work. I actually managed to leave at a regular time today, so when I got home I went to the gym for a 5K run. My legs were TIRED. Those first five minutes felt just awful, like my legs were made of lead. It got a little easier as the run went on and I finished the 5K in 32:30, which is exactly the pace I'd need to complete the 10K (65:00) next weekend if I want to qualify for the national half marathon. If I can't run a 10K in about that time this weekend, I'm not even going to sign up for the Jingle All the Way 10K.
After the run, Adam and I ate a quick dinner (salad with veggie chik'n nuggets) and then headed out to Target to tackle our shopping list that's been piling up over the last month. Halfway through our trip around the store, I started to get so sore. I'm not in pain or injured, but oh man, I am unbelievably sore. My leg muscles are screaming at me. I think this is definitely a good thing though... it shows that the Shred is really making a difference at least with my legs, which is not surprising considering how little I used to strength train them.
I think I'm going to skip the morning workout tomorrow. I have a 9AM conference call, and need to get there a bit earlier to prep, so I'd have to get up even earlier than usual to get a workout in and make it in on time. I don't have any post-work plans as of yet, so I'll just do the Shred after work.
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