Total miles this week: (5/22-5/29)
land: 28.5 (down 2 miles from the last 2 weeks at 30)
pool: 7
total: 35.5
Plan next week: (5/30-6/5)
To begin the slow and appropriate process of increasing my weekly mileage. I am aiming for 31-34 miles this week. I'd also like to add a tad more cross training to my week.
This weekend (6/4) is my official start to marathon training!!
Sunday:
Long run-10 miles-9:52, 9:00, 9:21, 8:39, 8:56, 8:52, 9:049:08, 8:25, 8:09
abs
I was late to meet up with the group, so I ran this alone, which was okay-I had just downloaded new music to my ipod.
Monday:
Body Pump. Active recovery day.
Tuesday:
Track- ~7 miles total
2 miles warm up
Set 1:
800- 3:31
400 easy
400- 1:41
200(?) easy
Set 2:
800: 3:28
400 easy
400-1:39
200 easy
Set 3:
800: 3:22
400 easy
400- 1:35
200 easy
Set 4:
800- Felt like I could not catch my breath, only 300 completed.
400 easy
400- 1:36 (Coach let me because my shut down in last 800 was not due to anything hurting)
200 easy
1 mile cool down
All in all I am VERY happy with today's workout.
Wednesday:
Pool running x70 minutes with Maria Sherwell. ~7 miles.
Thursday:
Rest day
Friday:
Easy 7 miles very early in the morning. I love getting my runs done before most of the world wakes up, it's so peaceful and mind clearing.
Saturday:
Save the Trees 5k. Garmin: 23:10. 4.5 miles total for the day.
1st race since returning back from being injured. I haven't raced raced, really since September of last year, so I had nerves on board.
The race was a 9am start, very hot and humid. Greg and I did a 1 mile warm up and sweat was dripping down our faces within the 1sr .25 mile of our very slow jog-not a good sign.
So nerves, plus heat, plus I started fast and finished slow, (Sorry Coach George) and mentally crumbled and walked for a few seconds = no PR, and rightfully so... but this was my 1st race in a very long time, so I'm not going to be hard on myself.
I am a little perturb they have my offical finish time as 23:27!! My Garmin says 23:10. I know times never match up, and are always a few seconds off, but 17 seconds, sorry no. When I turned the corner back to the finish the clock said 22:49, and I remember thinking to sprint because maybe I could still make it under 23 minutes-so I am sticking with my Garmin time. It seems more feasible 23:10, then 23:27. I didn't jog my way to the finish from the point on where I saw that clock!!
I'm not sure who to write to protest this for this race, but I plan too!
Sunday:
Recovery from a very late night in Atlantic City. I plan to make this the last time I drink so much, it just ruins my training, really. Plus I have about 7lbs left to lose, and drinking sugary drinks does not help this cause. I will continue to have the occasional wine glass or beer, but no more craziness. I too old, and I want to take the training seriously.
Tuesday, May 24, 2011
Back at blogging-Woo-hoo!
1. I'm back! I had purposefully taken time off from documenting my workouts, blogging and reading every one's blogs. It was more just for me mentally, so I could just remain relaxed and focused with my second time around at PT, for a new injury. I LOVED reading every one's training, and race reports, but I found it also got me a little down because I was missing out on it all....so I closed it up, and just relaxed. I had a goal to get out of THIS injury the right way-compared to how I rushed myself back after the broken ankle. I felt if I conitnued to read other's training blogs, I would potentially fall in my old pattern....of wanting to keep up.
(Plus, I had no where to write my excitement about my workout times, except for Facebook- and I can't elaborate much on FB status about my workout! :p)
2. To sum up my recovery:
I did 4 weeks of PT, during those 4 weeks-I was cleared to run again after 2 weeks of being grounded from running all together. I built a base during those 4 weeks of running, pool running, swimming and strength building-after those 4 weeks of base building, I was finally cleared to return to tempo work outs.
I was recently just cleared to return to speed workouts 3 weeks ago! (whew!)
My "long runs" started at 6 miles, slowly pregressing up to 8-10 miles 4 weeks ago. (the last 3 weeks have been 10 mile long run distance.)
According my pre-marathon training plan, and Coaches news letter, I will not start increasing my long run miles until I am inside 16 weeks from my marathon race date.
I increased my weekly mileage slowly from the day I was cleared. It took me 8 weeks to get up to 28 miles a week. The last 2 weeks I have been at 30 miles a week. I will begin to appropriately increase my mileage up to 40, beginning in June; and per Coach George's recommnedation, will peak at 50miles in full marathon training mode.
It was baby steps back, for sure, but my body is most definitely happier this time around. (I pray everyday that it continues too remain happy and cooperative.)
3.My speed work times are already much faster than they were last year at all effort. I don't feel exerted or that I pushing, actually I am quite comfortable at my new pace, and I love it! I'm excited!!! (and hopeful) NO MORE INJURIES...you hear my God ;)
4. I have a 5k this Saturday! Save the Trail 5k. Last Thursday my 5k tempo was 23:16. I was definitely not at race effort.
I am hoping to try to be <23 minutes. My PR is 22:50, but I know my fittness level is not where I could hope for <22:50, so I just want a 22:5x.
It's my 1st race back in a LONG while, I just to gage where I am with my fitness level after 5 weeks of tempo.
5. Next races:
Lawyers Have a Heart 10k
*Independence 5k
*Rockvile Twilight 5 miler
*Leesburg 20k
*Philly Half
Steamtown Marathon
*tentative
Okay, that's it for now! Thanks for reading :) Love!
(Plus, I had no where to write my excitement about my workout times, except for Facebook- and I can't elaborate much on FB status about my workout! :p)
2. To sum up my recovery:
I did 4 weeks of PT, during those 4 weeks-I was cleared to run again after 2 weeks of being grounded from running all together. I built a base during those 4 weeks of running, pool running, swimming and strength building-after those 4 weeks of base building, I was finally cleared to return to tempo work outs.
I was recently just cleared to return to speed workouts 3 weeks ago! (whew!)
My "long runs" started at 6 miles, slowly pregressing up to 8-10 miles 4 weeks ago. (the last 3 weeks have been 10 mile long run distance.)
According my pre-marathon training plan, and Coaches news letter, I will not start increasing my long run miles until I am inside 16 weeks from my marathon race date.
I increased my weekly mileage slowly from the day I was cleared. It took me 8 weeks to get up to 28 miles a week. The last 2 weeks I have been at 30 miles a week. I will begin to appropriately increase my mileage up to 40, beginning in June; and per Coach George's recommnedation, will peak at 50miles in full marathon training mode.
It was baby steps back, for sure, but my body is most definitely happier this time around. (I pray everyday that it continues too remain happy and cooperative.)
3.My speed work times are already much faster than they were last year at all effort. I don't feel exerted or that I pushing, actually I am quite comfortable at my new pace, and I love it! I'm excited!!! (and hopeful) NO MORE INJURIES...you hear my God ;)
4. I have a 5k this Saturday! Save the Trail 5k. Last Thursday my 5k tempo was 23:16. I was definitely not at race effort.
I am hoping to try to be <23 minutes. My PR is 22:50, but I know my fittness level is not where I could hope for <22:50, so I just want a 22:5x.
It's my 1st race back in a LONG while, I just to gage where I am with my fitness level after 5 weeks of tempo.
5. Next races:
Lawyers Have a Heart 10k
*Independence 5k
*Rockvile Twilight 5 miler
*Leesburg 20k
*Philly Half
Steamtown Marathon
*tentative
Okay, that's it for now! Thanks for reading :) Love!
Sunday, March 13, 2011
training log: 3/13-3/19
Total pool "miles": 26
total land miles: 2
total miles: 28
Sunday:
body pumpx1hr
abs
butt and inner thigh work
pool run x45 mins
50m pool run not belt
15 mins swimming
Monday:
.75 running....nope, not ready :(
Pity Party shortly after
x1 hour pool running ( 50m no belt)
but strengthening exercises/abs
Tuesday:
Body Pump
hamstring work/abs
no pain with walking today :)
Wednesday:
American Odyssey Relay meeting with team mates
1st apt at Capitol Rehab and x1 hour deep tissue massage
Day 2 of not pain with walking.... :)
Thursday:
Okay, so I have had no pain x3 days now, so I decided to do a test "drive". I laced up my Mizuno's and made my way outside...and my butt let me jogged 8 minutes, no pain! Woo hoo! I stopped and walked for 5 minutes because I didn't want to press my luck. After the 5 mins walking I turned around and jogged back to my apartment. Hey, it's only 20 minutes, but it 20 minutes more than yesterday!
I then made my way to the pool to tempo/swim.
Tempo in pool: 35 minutes
5 min warm up
20 minute tempo- "running" at a faster pace. This is definitely work! I was actually feeling warm, and breaking a sweat!
Cool down 5 mins
100 m pool running NO BELT! :)
5 minutes swimming....then my stomach started to rumble, so I left to eat. :)
Bridges for butt strength. Inner outer thigh strengthening exercises.
Friday:
20 mimute jog. Butt felt OK, still some muscle tightness by the tail bone, but nothing hurt... and this is the furthest it has let me run in 3 weeks; I love progress!
40 minute walk outside in this gorgeous weather!!
Saturday:
AM:
2 hour pool run
upper body weights/abs
total land miles: 2
total miles: 28
Sunday:
body pumpx1hr
abs
butt and inner thigh work
pool run x45 mins
50m pool run not belt
15 mins swimming
Monday:
.75 running....nope, not ready :(
Pity Party shortly after
x1 hour pool running ( 50m no belt)
but strengthening exercises/abs
Tuesday:
Body Pump
hamstring work/abs
no pain with walking today :)
Wednesday:
American Odyssey Relay meeting with team mates
1st apt at Capitol Rehab and x1 hour deep tissue massage
Day 2 of not pain with walking.... :)
Thursday:
Okay, so I have had no pain x3 days now, so I decided to do a test "drive". I laced up my Mizuno's and made my way outside...and my butt let me jogged 8 minutes, no pain! Woo hoo! I stopped and walked for 5 minutes because I didn't want to press my luck. After the 5 mins walking I turned around and jogged back to my apartment. Hey, it's only 20 minutes, but it 20 minutes more than yesterday!
I then made my way to the pool to tempo/swim.
Tempo in pool: 35 minutes
5 min warm up
20 minute tempo- "running" at a faster pace. This is definitely work! I was actually feeling warm, and breaking a sweat!
Cool down 5 mins
100 m pool running NO BELT! :)
5 minutes swimming....then my stomach started to rumble, so I left to eat. :)
Bridges for butt strength. Inner outer thigh strengthening exercises.
Friday:
20 mimute jog. Butt felt OK, still some muscle tightness by the tail bone, but nothing hurt... and this is the furthest it has let me run in 3 weeks; I love progress!
40 minute walk outside in this gorgeous weather!!
Saturday:
AM:
2 hour pool run
upper body weights/abs
Sunday, March 6, 2011
week 3/5-3/11
I totally missed posting last week...travel, plus catching up at work, plus catching up at home, meant no time to log my training.
I have been trying to fight off a tight lower left back (I can feel the knots) that has also migrated down to my left booty cheek.
Not sure what happened exactly; it was last Sunday post 12 mile hilly run. I felt great the whole run, nothing ached, and really, I could have kept going, it was one of those awesome runs. On my way to my car, post long run, my lower back just decided to lock up, and wow, did that hurt!! Literally ,stepped down the curb to cross the cross walk, and *kink!!! I spent the rest of the afternoon on my stomach, icing and heating; I could barely walk.
Fast forward a week full of icing, heating, epsom salt soaks, ice baths, foam rolling ,and massage...the tightness is still there. (The only thing I haven't done is PT, but my co pay is 120...I can't afford this right now) I am meeting with a trainer tomorrow to assess me, and let me know what he thinks I should focus on and train more, to help prevent these silly injuries.
I can at least spin, and can also do weights, even squats and lunges. It is walking and running where I have the issue/discomfort. I feel like I am 80 years old; I havent had a back issue since I was 17! (from dance...I had to have PT for 90 days) Anyhow, at least I can work out, and I'll get back to running when I am healthy.
I have new game plan to race the HALF marathon in San Diego in June, and race the Steam Town Marathon in October 2011. I have no reason to stress much right now about not running. Last year at this time I had a strained left quad, and couldn't run for 4 weeks, and still, I had a kick ass season, and ran a 10 miler PR (1:20) just after returning...so I'm not stressing much. I also plan to approach the National Half Marathon as a long run only, no PR's to attempt here.
Below is my week so far:
Saturday:
AM: Spin x 1 hour/abs
Body pump x1 hour
foam roller/ice bath
Sunday:
AM:
Run x1 mile ( eh, not ready yet)
walk the mile back home
foam roller, ice
PM: Spin x 1 hour
abs
stretching
Monday:
AM: Pool run # Fail. My body just doesn't want to get out of a nice cozy bed early anymore...sigh
PM: meeting with a personal trainer x1 hour. He had me work on the smaller movementsl then movements that work those little muscles that just dont get work as a runner, or even with classes like body pump. I plan to do these moves at least once a week. I would like to train with him at least once a week, but like everything, I'm not sure I can afford it. *sigh
Tuesday:
AM:
PM: Eliptical x50 minutes
Body pump
foam roll
Wednesday:
pure laziness. Rest day.
Thursday:
Spin
Friday:
Rest
Saturday:
3 mile walk
35 min pool run, couple mins no belt
20 min swim/200m kick board
Sunday:
body pump
swim/pool run
I have been trying to fight off a tight lower left back (I can feel the knots) that has also migrated down to my left booty cheek.
Not sure what happened exactly; it was last Sunday post 12 mile hilly run. I felt great the whole run, nothing ached, and really, I could have kept going, it was one of those awesome runs. On my way to my car, post long run, my lower back just decided to lock up, and wow, did that hurt!! Literally ,stepped down the curb to cross the cross walk, and *kink!!! I spent the rest of the afternoon on my stomach, icing and heating; I could barely walk.
Fast forward a week full of icing, heating, epsom salt soaks, ice baths, foam rolling ,and massage...the tightness is still there. (The only thing I haven't done is PT, but my co pay is 120...I can't afford this right now) I am meeting with a trainer tomorrow to assess me, and let me know what he thinks I should focus on and train more, to help prevent these silly injuries.
I can at least spin, and can also do weights, even squats and lunges. It is walking and running where I have the issue/discomfort. I feel like I am 80 years old; I havent had a back issue since I was 17! (from dance...I had to have PT for 90 days) Anyhow, at least I can work out, and I'll get back to running when I am healthy.
I have new game plan to race the HALF marathon in San Diego in June, and race the Steam Town Marathon in October 2011. I have no reason to stress much right now about not running. Last year at this time I had a strained left quad, and couldn't run for 4 weeks, and still, I had a kick ass season, and ran a 10 miler PR (1:20) just after returning...so I'm not stressing much. I also plan to approach the National Half Marathon as a long run only, no PR's to attempt here.
Below is my week so far:
Saturday:
AM: Spin x 1 hour/abs
Body pump x1 hour
foam roller/ice bath
Sunday:
AM:
Run x1 mile ( eh, not ready yet)
walk the mile back home
foam roller, ice
PM: Spin x 1 hour
abs
stretching
Monday:
AM: Pool run # Fail. My body just doesn't want to get out of a nice cozy bed early anymore...sigh
PM: meeting with a personal trainer x1 hour. He had me work on the smaller movementsl then movements that work those little muscles that just dont get work as a runner, or even with classes like body pump. I plan to do these moves at least once a week. I would like to train with him at least once a week, but like everything, I'm not sure I can afford it. *sigh
Tuesday:
AM:
PM: Eliptical x50 minutes
Body pump
foam roll
Wednesday:
pure laziness. Rest day.
Thursday:
Spin
Friday:
Rest
Saturday:
3 mile walk
35 min pool run, couple mins no belt
20 min swim/200m kick board
Sunday:
body pump
swim/pool run
Tuesday, February 22, 2011
Sunday, February 20, 2011
Week 2/20-2/26
Sunday:
AM: Work
PM: Long run with Maria Sherwell and Megan Parker 11.75 miles 1:49:29 total time
9:19 average pace
(1m) 9:35 (2m) 9:10 (3m) 9:18 (4m) 8:39 (5m) 9:08 (6m) 9:37 (weaving through the DC tourists) (7m) 9:03 (8m) 8:51 (9m) 8:34 (10m) 8:58 (not sure what happened here, this can't be correct; we all were exerting effort at this point) (11m) 8:37 (.75m) 8:01
Great company, fun run!
Monday:
AM: Body Pump
PM: Spin
Tuesday:
Fail. Did nothing but foam roller and cleaned my apartment.
Wednesday:
PM: 6.36 mile run
(1m) 10:10 (2m) 9:07 (3m) 9:22 (4m) 8:52 (5m) 9:01 (6m) 9:24
Felt lite, and full of energy.
Thursday:
Airplane ride
Friday:
5.5 mile run
Saturday:
5 mile run
Total week:
AM: Work
PM: Long run with Maria Sherwell and Megan Parker 11.75 miles 1:49:29 total time
9:19 average pace
(1m) 9:35 (2m) 9:10 (3m) 9:18 (4m) 8:39 (5m) 9:08 (6m) 9:37 (weaving through the DC tourists) (7m) 9:03 (8m) 8:51 (9m) 8:34 (10m) 8:58 (not sure what happened here, this can't be correct; we all were exerting effort at this point) (11m) 8:37 (.75m) 8:01
Great company, fun run!
Monday:
AM: Body Pump
PM: Spin
Tuesday:
Fail. Did nothing but foam roller and cleaned my apartment.
Wednesday:
PM: 6.36 mile run
(1m) 10:10 (2m) 9:07 (3m) 9:22 (4m) 8:52 (5m) 9:01 (6m) 9:24
Felt lite, and full of energy.
Thursday:
Airplane ride
Friday:
5.5 mile run
Saturday:
5 mile run
Total week:
Saturday, February 12, 2011
week 2/13-2/19
Sunday: 2 weeks on Super Cissus, and I'm in love. :)
AM: total miles 10 1h 25m total running time
3/4 mile warm up
Love the run your with 5k: 23: 41 (Garmin time) *still awaiting chip time
(1m): 8:06 min (2m): 7:19 (3m): 7:30, avg. 7:38 pace. Except for that mountain of a hill at race start, I over all felt good. Definitely not a bad time for still coming back from injury, so I am happy and proud. :)
additional 7 mile run after 5k (for long run)
(4-1m): 10:16, (5-2m):8:50 (6-3m):8:25 (7-4m): 9:10 (running through snow remaining on Cap. Crescent)
(8-5m):8:55 (9-6m): 8:29 (10-7m):7:50
The additional 7 felt good. I felt strong, and body was nice and comfortable and quiet. I'm very happy with today's running!
PM: beer ;)
Monday:
AM:
PM: Spinx1 hour
stretch
abs
Tuesday:
AM:
PM: track 5 miles total
2 mile warm up
per Coach George:
1x800: 3:32
400 easy
1x800: 3:25
easy 400
1X1600: 6:58!! (1st sub 7 miler since returning to running post injury)...Honestly, I don't like using that term anymore, "post injury"; I think I'll start saying, since I returned back to running. I just want to forget about last year, and how it ended, and just look forward to healthy running and PR's. :)
800 easy/cool down
Great workout! :)
Wednesday:
AM:
PM: Body pump x1 hour/rest day
Thursday:
Tempo 5.5 miles
1 mile warm up
mile 1: 7:36
mile 2: 7:44 (when I realized we went out too fast, I tried to slow things down)
but bunked and only did 1/2 mile more: 7:44
total tempo: 2.5 miles
2 mile cool down with Anna Russell :)
Despite the bunk, I have ran a 5k Sunday, broke 7 min mile on Tuesday at track, and still had a decent tempo tonight. This is the most speed work I've done since returning, and so far body feels great! Best week I've had in a long while. :)
Friday:
AM: Body Pump
foam roller
PM: 3 mile easy run
Saturday:
AM: work
PM:
Total miles: 23.5
AM: total miles 10 1h 25m total running time
3/4 mile warm up
Love the run your with 5k: 23: 41 (Garmin time) *still awaiting chip time
(1m): 8:06 min (2m): 7:19 (3m): 7:30, avg. 7:38 pace. Except for that mountain of a hill at race start, I over all felt good. Definitely not a bad time for still coming back from injury, so I am happy and proud. :)
additional 7 mile run after 5k (for long run)
(4-1m): 10:16, (5-2m):8:50 (6-3m):8:25 (7-4m): 9:10 (running through snow remaining on Cap. Crescent)
(8-5m):8:55 (9-6m): 8:29 (10-7m):7:50
The additional 7 felt good. I felt strong, and body was nice and comfortable and quiet. I'm very happy with today's running!
PM: beer ;)
Monday:
AM:
PM: Spinx1 hour
stretch
abs
Tuesday:
AM:
PM: track 5 miles total
2 mile warm up
per Coach George:
1x800: 3:32
400 easy
1x800: 3:25
easy 400
1X1600: 6:58!! (1st sub 7 miler since returning to running post injury)...Honestly, I don't like using that term anymore, "post injury"; I think I'll start saying, since I returned back to running. I just want to forget about last year, and how it ended, and just look forward to healthy running and PR's. :)
800 easy/cool down
Great workout! :)
Wednesday:
AM:
PM: Body pump x1 hour/rest day
Thursday:
Tempo 5.5 miles
1 mile warm up
mile 1: 7:36
mile 2: 7:44 (when I realized we went out too fast, I tried to slow things down)
but bunked and only did 1/2 mile more: 7:44
total tempo: 2.5 miles
2 mile cool down with Anna Russell :)
Despite the bunk, I have ran a 5k Sunday, broke 7 min mile on Tuesday at track, and still had a decent tempo tonight. This is the most speed work I've done since returning, and so far body feels great! Best week I've had in a long while. :)
Friday:
AM: Body Pump
foam roller
PM: 3 mile easy run
Saturday:
AM: work
PM:
Total miles: 23.5
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