This week was an easy week of training to rest from last week's leg pumping, hill climbing, endurance week of training. I left you on Sunday with my 30 mile run on the trails. This week was the down week of training. However, I woke up on Monday and had no soreness whatsoever. I attribute this to my plant-based diet which consists of superfoods, particularly chlorella. It seems to do wonders when it comes to recovery time. When I have especially hard workouts I increase my intake and it has even helped bruising clear up quickly from falls on the trails. I highly recommend trying it out. I reviewed my training schedule Monday morning to see what was in store for me this week when I realized I was 4 weeks ahead on mileage. This it made me happy - I realized I could focus more on some weight training and speed work in the upcoming weeks. And so, I ended up working out with weights on Monday, a full body workout, focusing in on ragging out my legs to exhaustion.
I was up against Mother Nature this week and almost let her keep me indoors until the thought crossed my mind that she will not be so kind on race day as to let me choose the weather in which I run and so, I pulled myself up and out the door and onto the trails into the high humidity and in the down-pouring rain (YUCK.)
So here's how my week went this week:
Tuesday, August 6 - training schedule called for 5-8 miles including 3 X 1 mile tempos - what I did: track workout. Right now my track workout starts with a 1 mile warm-up and then I do cycle of 2 minute increasing/decreasing intervals (meaning the speed interval increases as the recovery time decreases.) It starts with 10s between a 6.5-8.5 min/mile pace with 1:50 recovery, then 20s fast pace with 1:40 recovery, then 30s fast pace with 1:30 recovery, and so on until you are running 1:50 fast with 10s recovery and then finish with 2:00 fast.. I have this workout programmed into my watch so I can do as many repeats as I wish. Remind you that speed work on the track is VERY NEW to me and still quite uncomfortable. It was a struggle to push myself through 2 of these workouts consecutively. This workout I jogged at a very slow pace for 5 minutes before I started the 2nd workout. I finished - it was hard for me but I did it. I went home and adjusted my workout in my watch so that the goal speed for fast was fixed and that I could recover at whatever pace I felt I needed to go at inbetween fast paced run spurts.
Wednesday, August 7 - per training schedule I was supposed to run an easy 5 miles. This is the morning I meet the new girls I am introducing to running trails. After the distance I covered on Sunday, weights I worked out with on Monday, and speed I did on Tuesday, I only did the 5K trail loop once with them. It was very much a leisurely enjoyable morning with the girls!
Thursday, August 8 - I forgot to mention that Tuesday was also a big day for me because up until this week I had only been doing track workouts on Thursdays (and only for 2 or 3 weeks at that.) And so, getting in two speed workouts this week was a BIG DEAL for me as well. I did the same workout that I did on Tuesday with the minor adjustments I mentioned beforehand. The first workout was a struggle and the second bout was easier. There was moment I found my cadence, my stride, my breathing - it all fell together and the speedwork became a smidget easier! There is hope for me yet! Although my pace was slower on this workout, I felt better about the speed I was running - I felt more in control of what I was doing and my recovery periods were definitely slower making the speed easier. Also, I doubled my recovery time between workouts which I am sure also affected overall pace. AND... it was VERY HUMID out! I thought I was going to die!
Saturday, August 10 - per training schedule I was supposed to do a 1.5 hour run, but due to my schedule on Saturday I only ran 1:16:38 (close enough - I ran out 40 minutes turned around and took the loop back down. It was raining when I woke up and almost didn't go on this run - that is why I ran out of time. I wasted time at home trying to talk myself out of running. I had to work that morning anyway and so I decided to get there and at least run on the treadmill. No excuses right? and, then on my way I told myself that I need to train in all weather - since who knows what Mother Nature will bring November 2. It rained and I got soaked. YUCK! Waterproof shoes make no difference in a downpour.
Sunday, August 11 - per training schedule 2 hour run. I got a late start on this run since I decided to sleep in Sunday. I wanted to take my dog on this run since it was an easier one and I needed to wait for it to cool down a little. It rained AGAIN! :(
Today was a rest day - I rested completely! Tomorrow's training is supposed to start with a 9 mile run with 6X1 miles at tempo pace. I haven't decided what I want to do tomorrow. I will try and get the 9 in. Most likely on the track, but I have hill sprints in the back of my mind too. Like I said, my training schedule is an outline. School starts for me in a week and I begin a new job on Thursday this week. I imagine I will have to become more and more flexible and creative with my training as my schedule will be busier. Worst case, I will begin to split my workouts up throughout the day with more treadmill work.
All I can say is I do not know what I would do without my training - it makes everything in life a little easier. I eat better, sleep better, retain information in class with less study time, and in the end, I feel better.
Monday, August 12, 2013
Sunday, August 4, 2013
Masochist Training Week 3
Sunday to Sunday training has gone well. Last Sunday I decided to run on the road. I felt my training had been lacking in mileage due to the slower pace on the trails..& could also use the boost in pace one gets on the road. The rest of the week was kind of a lazy running week where I didn't get the workouts or mileage in that I had intended. However, I made up for it today running 50k on the trails and finishing in just under 7 hours.
Tuesday, July 30th - Trail Run, 8.7 miles, Hatfield & McCoy Trail System, Logan, WV - this run actually opened up onto the Hatfield & McCoy trail system. I imagine I will get more familiar with these trails as they go forever with endless options. I just need to be careful to pay attention to the trail numbers and the sequence I enter/exit them! I almost missed an appointment because I almost went the wrong way on my way back. There were two trails that forked together - only I didn't notice on my way out...On my way back - I was doubtful on which way to go. Thank goodness for Map My Run's viewable map of route this time. I headed up the wrong way but looked at my map and turned around.
Wednesday, July 31st - Trail Run, 3 miles, Chief Logan Recreational Trail loop - this was a short run. My training schedule called for a light 5 miles, but I didn't have time. I am making Wednesday mornings a group run for beginning trail runners - one showed up last week, 2 the week before, and 2 the week before that. I am hoping to have 3 or more this week!
Thursday, August 1st - Track night, LHS, Logan, WV - short track workout. These past few weeks have been my first workouts on the track & I must say they are uncomfortable for me. Plus, I have been working on getting the kinks worked out on my workouts programmed in my Garmin as well as learning exactly what I am capable of to get the most out of these nights. I only ran one workout - but, I have created a new one starting with my slow run intervals at 10 seconds with 1:50 in recovery, and then 20 seconds slow run with 1:40 recovery.. and so on... I input it into my Garmin now to have 3 repeats with 10 minutes recovery between each workout. Hoping this will go better. To run faster, you have to run faster - right? ugh
(MY GARMIN BUGGED OUT ON ME AND CORRUPTED THIS FILE - realized that was the issue when my workouts wouldn't connect today, after reading a few blogs on the issue) Sorry for no workout on this one. I ran 3.57 miles in 34 minutes - that included a 1 mile warmup.
Saturday, August 3rd - planned on running the course for the August 24 race in Minden. Also decided to make that a working play day to drop off information and fliers on the fundraiser 5K I am doing. Well, I ran short on time and when I got to the place where the race is going to be, no one could help me match my course map with their actual trails :( so no run Saturday
Sunday, August 4th - make up training day - 50k, Chief Logan State Park Trail system, Logan WV - my Garmin died just short of completing the 50k, but almost made it. This is the longest trail run I have logged on my Garmin. I ran Frozen Sasquatch 50K but we know what happened up there. I was well pleased to complete this run and still have energy today! I CAN RUN MASOCHIST and proved it to myself today!
All in all training is looking good. I am happy with how I am doing. I think maybe a goal finish time of 10:30:00 may be a little ambitious at this point, but we will see. I will have my good friend, Alan, look over my training and tell me what he thinks I can do it in if I keep with it as planned. He usually can guess my time pretty closely (although - I have shocked him by being faster on occasion :)
Sunday, July 28th - Road Run, 20.0 miles, CO119 - I parked at the bank in the Walmart shopping center in Logan, WV - and ran towards Chapmanville, WV. I picked this route because it started and finished with 6 miles of steep hills. I ran out 10 miles with negative splits in mind. I managed to keep them that way until I began my 2 mile hill climb just after mile 14 (10 out & 4 back) in which the hills only got steeper over the last six miles.
Tuesday, July 30th - Trail Run, 8.7 miles, Hatfield & McCoy Trail System, Logan, WV - this run actually opened up onto the Hatfield & McCoy trail system. I imagine I will get more familiar with these trails as they go forever with endless options. I just need to be careful to pay attention to the trail numbers and the sequence I enter/exit them! I almost missed an appointment because I almost went the wrong way on my way back. There were two trails that forked together - only I didn't notice on my way out...On my way back - I was doubtful on which way to go. Thank goodness for Map My Run's viewable map of route this time. I headed up the wrong way but looked at my map and turned around.
Wednesday, July 31st - Trail Run, 3 miles, Chief Logan Recreational Trail loop - this was a short run. My training schedule called for a light 5 miles, but I didn't have time. I am making Wednesday mornings a group run for beginning trail runners - one showed up last week, 2 the week before, and 2 the week before that. I am hoping to have 3 or more this week!
Thursday, August 1st - Track night, LHS, Logan, WV - short track workout. These past few weeks have been my first workouts on the track & I must say they are uncomfortable for me. Plus, I have been working on getting the kinks worked out on my workouts programmed in my Garmin as well as learning exactly what I am capable of to get the most out of these nights. I only ran one workout - but, I have created a new one starting with my slow run intervals at 10 seconds with 1:50 in recovery, and then 20 seconds slow run with 1:40 recovery.. and so on... I input it into my Garmin now to have 3 repeats with 10 minutes recovery between each workout. Hoping this will go better. To run faster, you have to run faster - right? ugh
(MY GARMIN BUGGED OUT ON ME AND CORRUPTED THIS FILE - realized that was the issue when my workouts wouldn't connect today, after reading a few blogs on the issue) Sorry for no workout on this one. I ran 3.57 miles in 34 minutes - that included a 1 mile warmup.
Saturday, August 3rd - planned on running the course for the August 24 race in Minden. Also decided to make that a working play day to drop off information and fliers on the fundraiser 5K I am doing. Well, I ran short on time and when I got to the place where the race is going to be, no one could help me match my course map with their actual trails :( so no run Saturday
Sunday, August 4th - make up training day - 50k, Chief Logan State Park Trail system, Logan WV - my Garmin died just short of completing the 50k, but almost made it. This is the longest trail run I have logged on my Garmin. I ran Frozen Sasquatch 50K but we know what happened up there. I was well pleased to complete this run and still have energy today! I CAN RUN MASOCHIST and proved it to myself today!
All in all training is looking good. I am happy with how I am doing. I think maybe a goal finish time of 10:30:00 may be a little ambitious at this point, but we will see. I will have my good friend, Alan, look over my training and tell me what he thinks I can do it in if I keep with it as planned. He usually can guess my time pretty closely (although - I have shocked him by being faster on occasion :)
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