Monday, October 28, 2013

my week

I have finally had a good week of running.  I had a sore calf the week before, so i just tried to rest it.  Now I am back into it!  (Hopefully!)  I did my a foam roller to help with my calf issues.  I think they, well, one in particular, gets really tight.

So, my week of running:

Wednesday:
4 miles, pretty easy.  Just getting back into it after over half a week off.  I didn't want to push it and really hurt my calf again.

Thursday:
Yasso 800's.  My first try with these!  I really want a 4 hour marathon at some point (not the Dopey, that just isn't going to happen!).  This would be a good way to try adding in a little faster running too, to start me off.  I did my 800'sin 4 minutes, so that is at a 8min/mile pace.  I surprised myself and was able to do it!  I incorporated it in to my 6 mile run for the week:


Saturday:
4 miles, very easy.  They were meant to be done on Friday - but life gets in the way!  Felt good, and my legs felt good!

Sunday:
6.2 miles.  This was meant to be done at my race pace, which I am aiming at 9:09min/mile.  However, I get competitive with myself and went faster.  So it was more in the range of a tempo for me.  Though I don't think I was ever 'uncomfortable'.  Just pushing myself that little extra.  And I really wanted to run on 'tired' legs for my long run.  (My training plan said 6 miles, but I wanted that even 10k!)

Monday
Long Slow Run: 16 miles!
Wow.  I did it.  I wanted to give up, but I didn't!  My times are interesting.  I really do not mind about my pace, of course I would have liked it to be faster.  I got pretty slow in the middle, but then I managed to bring up (down?) my pace.  Mile 11 was my slowest, but then I got faster throughout.  And, you know what?  I'm ok with this.
Split
Time
Distance
Avg Pace
Summary2:41:00.716.0010:04
110:19.51.0010:20
29:55.71.009:56
39:36.81.009:37
49:49.41.009:50
59:49.21.009:49
69:55.51.009:56
79:54.01.009:54
810:20.61.0010:20
910:07.71.0010:08
1010:17.01.0010:17
1110:26.21.0010:26
1210:24.61.0010:25
1310:15.21.0010:15
1410:02.21.0010:02
1510:03.41.0010:03
169:41.71.009:42
17:02.10.008:24

Monday, October 14, 2013

Long Slow Run

After the Tower of Terror it was hard to get back into it.  I am not sure why.  I definitely have something I need to train for.  It just seemed difficult mentally to want to run.

But I did it.  And today I completed my long run of 15 miles.  At about mile 7 I was really thinking of just doing 11.  But then somehow I got through it.  It is all mental.  I had to keep reminding myself of that, I was getting bored but my legs and breathing were feeling good.  I am so happy I finished all 15 miles!
Split
Time
Distance
Avg Pace
Summary2:25:16.515.009:41
19:55.01.009:55
29:30.61.009:31
39:41.91.009:42
49:35.61.009:36
59:33.81.009:34
69:37.41.009:37
79:46.31.009:46
89:50.91.009:51
99:48.61.009:49
109:50.51.009:51
119:50.61.009:51
129:44.01.009:44
139:49.61.009:50
149:38.11.009:38
159:02.11.009:02
16:01.60.007:01

I am happy with my times, I was not paying attention to my pace, just trying to stay slow and easy.  I love the fact that my final pace was at 9:02.  Next time I may try to focus to get the last two miles at race pace, which I am thinking (hoping) is around 9:09.

So, all in all, my week looked like this: (we start on Tuesday as that is my work week... makes sense to me)

Tuesday: rest

Wednesday: 3 miles
This run was tough and slow.  I even had to walk some of it.  I kept thinking how is it possible I ran 10 miles on Saturday, now I can barely run 3?  My legs were still tired, and I am glad I went for the run, it was tough but I still felt great after it.
Split
Time
Distance
Avg Pace
Summary30:30.73.0010:10
19:40.21.009:40
210:57.41.0010:57
39:51.51.009:52
4:01.60.009:07


Thursday: 3 miles
Thursday was much better.
Split
Time
Distance
Avg Pace
Summary27:02.13.118:42
19:32.11.009:32
28:44.01.008:44
38:02.51.008:03
4:43.50.116:50


Friday: casual bike ride
To Starbucks, with the Husband - great afternoon.

Saturday: 5 miles
Split
Time
Distance
Avg Pace
Summary45:14.15.009:02
19:13.01.009:13
29:15.21.009:15
39:09.11.009:09
48:59.11.008:59
58:35.81.008:36
6:01.90.007:00


Sunday: 5 miles
Another 5 miles, this one I ended up at Starbucks to meet the Husband and the Dog for breakfast.
Split
Time
Distance
Avg Pace
Summary44:56.85.018:59
19:10.21.009:10
28:59.91.008:59
39:05.91.009:06
48:54.41.008:54
58:45.11.008:45
6:01.40.014:33


Monday: 15 miles
After my two 5 mile runs I know I can manage the first three quarters of the Dopey.  I pretty much just did them!  After my run I grabbed a chocolate milk from 7-11, then had myself an quick ice bath.  Very interesting!  My legs are now resting in compression socks, so hopefully tomorrow they feel good as new!