I spent some time on my training plan today. I resurrected my 2008 half marathon training plan and massaged it to fit my current life schedule. It may work.
The most important training alteration is to stop running all my weekday runs at 5 or 6 miles. By this time in my training, I expected 5 miles to be easy, but it is not. The consequence of running two 5+ mile runs during the week is that I'm finding it impossible to do a longer run on the weekend. Ooooo. Bad. The long run is the most important one. The other days are just "homework" for the long run. Obviously, skipping the long run will not get me to the half marathon distance, 13.1 miles.
I'm also planning to spend less time on the indoor RPAC track. I used to love the track but I've grown to hate it, lately.
Today I planned to follow my 2008 schedule which called for a 2 mile run outside at a 11:30ish pace. So I ventured out with my Garmin and started an easy run. I didn't watch the Garmin except to check the distance a couple of times. My route was from RPAC around the OSU Stadium and then up and around the oval and back. At the end, I noticed I was at 2.5 miles and decided to finish with an even 3 miles.
Along the way, I listened to music and stopped a couple to times to take pictures for the Slow Runners Club. My MO was slow and easy. Despite the MO, I just uploaded my Garmin workout and see that my miles were 10:23, 10:20, and 10:20. That's crazy. There are hills on that route and I've been a flat track runner for several months. I stopped the clock when asking passersby to take pics, but I wasn't winded and I didn't need to stop for recovery. Also, I didn't walk any of the distance. The watch shows 3 miles in 31:04. Interesting. Perhaps my base is 3 miles right now?
Since I intended to go out for a short, easy 2 mile run, I decided not to wear my Lymphedema glove. I doubted my hands would get too warm, which is a factor for causing swelling. Although I ran a little longer than planned, I was glad to see my hand didn't swell any more than it's usually slightly swollen state.
When I got home, Ken surprised me by giving me my new Lymphedma glove. It was supposed to go to the physical therapy place so we could check the fit, but I was glad to see it at home. I'm not sure I love it as much as I thought I would, though. A few of the fingers are a little long. Also, it has a palm pad and I'm pretty sure we decided to skip that on this version. And lastly, I'm worried the band is too tight just below my wrist. I'll wear it off and on for a few days until my appointment on Tuesday.
Tuesday, February 15, 2011
Monday, February 14, 2011
Time to reassess the plan
Today I put in 6 miles in 66:07. My splits were 11:58, 10:37, 10:45, 10:51, 10:34, and 11:20. It was another tough run on the track. And I'm slowing down.
It think it's time for a reassessment of the training plan. If I keep putting in similar miles, I won't be able to do either the Poco Loco in April or the half marathon in May.
It think it's time for a reassessment of the training plan. If I keep putting in similar miles, I won't be able to do either the Poco Loco in April or the half marathon in May.
Saturday, February 12, 2011
Not following the training plan
I couldn't figure out what to do with my run today. I was scheduled to do 10 miles, which I couldn't finish in the amount of time Val would be at swim practice. Therefore, I needed to decide whether to do something else at RPAC (weights, rowing, cycle, stretch) or to run less mileage during that time. I hadn't yet made a decision when I found myself stepping on the track.
After a 1/2 mile warm up walk, I started the clock for my run/walk/run pattern with 3 minutes running and 1 minute walking. I was listening to a 4 Feet Running podcast produced by Nik and Dan who I'll be meeting in Boston in late April. Nik is an insanely fit (and fast) marathon runner. Her husband, Dan is more like me, though with significantly more endurance. During the podcast, Dan talked about training for the first Mojo Loco by doing some double workouts (he ran early in the day, rested, and then went out to run more). I thought that sounded like a good idea. While I was running, I decided I had time for 6 miles while Val was at swim practice and then I would run more miles outside later in the day.
My 6 miles on the track wasn't that great, though. It was more difficult than on Wednesday and I ended up completing it in 1:04:32. I was tired after just 4 miles, so the last 2 were a bit of a stretch. My splits were 10:53, 10:53, 10:34, 10:21, 11:04, and 10:51. My calves were sore and tightening up for most of the run. I finished with another 1/2 mile of walking for a cool down. Afterward, I spent some time on the mat stretching my back and legs. I was cooked.
On the way home, I ate a Cliff bar for the protein. And when I got home, I ate a sandwich. I really didn't feel well so I laid down for a short rest. A full 2 hours later, I still felt terrible. After a shower and some hummus and crackers, I felt better, although my legs were tired. Needless to say, I bowed out of the second workout. Tomorrow the weather is supposed to be even better than today (overcast and lower 40's). Maybe I should run tomorrow even though it's a scheduled day off. We have a volleyball game in the evening, but I don't need to save my legs for that. I'm the setter and, though I run all over the court to get the second hit, I don't jump much.
I'm disappointed by my run today and annoyed my legs are so tired. This week, I put in 5 miles on Monday, 6 on Wednesday, and 6 today for a total of 17 miles. I was scheduled to do 20 (5, 5, and 10). Last Saturday, I was scheduled for a 9 mile long run, but I did 8. I'm not following the plan. This is not good. For my first half marathon in 2008, I did a great job following my training plan. Now I'm not convinced I'm on track to be able to do the May 7 half marathon . . . or even to do the 6 miles x 2 at the Boston Poco Loco.
I know my health may be causing some of my problems these past couple of weeks. I had a sinus infection but I took a round of meds and thought I was over it. Unfortunately, it came back. On Friday, I got better meds and I'm hoping this second round of beefed up antibiotics does the trick. I'm not as sick this second time though because I didn't let it go 10 days before seeing the doctor.
After a 1/2 mile warm up walk, I started the clock for my run/walk/run pattern with 3 minutes running and 1 minute walking. I was listening to a 4 Feet Running podcast produced by Nik and Dan who I'll be meeting in Boston in late April. Nik is an insanely fit (and fast) marathon runner. Her husband, Dan is more like me, though with significantly more endurance. During the podcast, Dan talked about training for the first Mojo Loco by doing some double workouts (he ran early in the day, rested, and then went out to run more). I thought that sounded like a good idea. While I was running, I decided I had time for 6 miles while Val was at swim practice and then I would run more miles outside later in the day.
My 6 miles on the track wasn't that great, though. It was more difficult than on Wednesday and I ended up completing it in 1:04:32. I was tired after just 4 miles, so the last 2 were a bit of a stretch. My splits were 10:53, 10:53, 10:34, 10:21, 11:04, and 10:51. My calves were sore and tightening up for most of the run. I finished with another 1/2 mile of walking for a cool down. Afterward, I spent some time on the mat stretching my back and legs. I was cooked.
On the way home, I ate a Cliff bar for the protein. And when I got home, I ate a sandwich. I really didn't feel well so I laid down for a short rest. A full 2 hours later, I still felt terrible. After a shower and some hummus and crackers, I felt better, although my legs were tired. Needless to say, I bowed out of the second workout. Tomorrow the weather is supposed to be even better than today (overcast and lower 40's). Maybe I should run tomorrow even though it's a scheduled day off. We have a volleyball game in the evening, but I don't need to save my legs for that. I'm the setter and, though I run all over the court to get the second hit, I don't jump much.
I'm disappointed by my run today and annoyed my legs are so tired. This week, I put in 5 miles on Monday, 6 on Wednesday, and 6 today for a total of 17 miles. I was scheduled to do 20 (5, 5, and 10). Last Saturday, I was scheduled for a 9 mile long run, but I did 8. I'm not following the plan. This is not good. For my first half marathon in 2008, I did a great job following my training plan. Now I'm not convinced I'm on track to be able to do the May 7 half marathon . . . or even to do the 6 miles x 2 at the Boston Poco Loco.
I know my health may be causing some of my problems these past couple of weeks. I had a sinus infection but I took a round of meds and thought I was over it. Unfortunately, it came back. On Friday, I got better meds and I'm hoping this second round of beefed up antibiotics does the trick. I'm not as sick this second time though because I didn't let it go 10 days before seeing the doctor.
Wednesday, February 9, 2011
Addiction to 10-something
Hi. I'm Kelly and I'm addicted to "10-something."
Tonight I ran on the RPAC track while the kids were at swim team practice. I put in 6 miles in 63:39 using a 3 minute run to 1 minute walk ratio throughout. I felt sluggish, although I was encouraged because my calves didn't hurt or feel tight. My lower back was tightening up, however, and is now pretty sore (evidence of tight hamstrings, no doubt).
The "10-something" addition (first recognized in the Jan 1, 2011 post) becomes obvious in my splits which were 10:59, 10:39, 10:38, 10:37, 10:32, and 10:11. How likely is it that I really ran a 10:59? Hmmmm. Not likely. I actually clicked the lap button a second or two early when I saw I was going to miss the "10-something" split on the first mile. Sick, I know. Or at least very silly.
Tonight I ran on the RPAC track while the kids were at swim team practice. I put in 6 miles in 63:39 using a 3 minute run to 1 minute walk ratio throughout. I felt sluggish, although I was encouraged because my calves didn't hurt or feel tight. My lower back was tightening up, however, and is now pretty sore (evidence of tight hamstrings, no doubt).
The "10-something" addition (first recognized in the Jan 1, 2011 post) becomes obvious in my splits which were 10:59, 10:39, 10:38, 10:37, 10:32, and 10:11. How likely is it that I really ran a 10:59? Hmmmm. Not likely. I actually clicked the lap button a second or two early when I saw I was going to miss the "10-something" split on the first mile. Sick, I know. Or at least very silly.
Monday, February 7, 2011
5 miles in 49:41 and an attitude adjustment
After a rotten day at work, I had a great run.
I put in 5 miles in 49:41 on the RPAC indoor track. After running an initial sub-30 minute 5K, I walked 2 minutes and then finished the last 1.8 miles running. I didn't use the run-walk-run pattern today. I ran most of the workout, thus creating a tempo run, I think. For those of you who know, do I seem to understand the concept of a tempo run? It's shorter than a long run, faster than an easy run, but not an all-out effort. Right? Well, that's what I did today. And it wasn't terrible. It felt pretty good, actually. I could have run more if I had walked a minute or so and then kept running. I wasn't straining to hold on to the pace, but it was a quick tempo for me. I could have sprinted the .1 or so, though I didn't.
Prior to the run, I was stressed about work and very disappointed in the outlook for resources in our department. I was overwhelmed with the work I have to do and tired of beating my head against the wall. I didn't have much desire to run and thought I'd rather have a drink and try to relax. Needless to say, I had pretty low expectations for the run.
So why did the run go well? Hmmm, well, I chose to run with a new music playlist I created over the weekend (using several songs from my daughter's new play list). Choosing positive, uplifting music over informative podcasts was a very good choice today. I was also able to distance myself from work and gain some perspective.
Post-run, I have a better outlook. No longer overwhelmed. A bit tired though. That's pretty much the status quo for me lately, though.
I put in 5 miles in 49:41 on the RPAC indoor track. After running an initial sub-30 minute 5K, I walked 2 minutes and then finished the last 1.8 miles running. I didn't use the run-walk-run pattern today. I ran most of the workout, thus creating a tempo run, I think. For those of you who know, do I seem to understand the concept of a tempo run? It's shorter than a long run, faster than an easy run, but not an all-out effort. Right? Well, that's what I did today. And it wasn't terrible. It felt pretty good, actually. I could have run more if I had walked a minute or so and then kept running. I wasn't straining to hold on to the pace, but it was a quick tempo for me. I could have sprinted the .1 or so, though I didn't.
Prior to the run, I was stressed about work and very disappointed in the outlook for resources in our department. I was overwhelmed with the work I have to do and tired of beating my head against the wall. I didn't have much desire to run and thought I'd rather have a drink and try to relax. Needless to say, I had pretty low expectations for the run.
So why did the run go well? Hmmm, well, I chose to run with a new music playlist I created over the weekend (using several songs from my daughter's new play list). Choosing positive, uplifting music over informative podcasts was a very good choice today. I was also able to distance myself from work and gain some perspective.
Post-run, I have a better outlook. No longer overwhelmed. A bit tired though. That's pretty much the status quo for me lately, though.
Saturday, February 5, 2011
Happy Birthday, Grandma!
Earlier in the week, I saw that it was supposed to warm up a bit (highs in the mid-30s), so I planned to run outside today. I even laid out my running tights, stocking cap, gloves, jacket, etc. Then I woke up at 7am to freezing rain. Dang. I am so tired of running on the RPAC track. I was determined to start running outside again, regardless of the weather. Well, I guess I wasn't that determined. I dressed for the track AGAIN.
I slowed down intentionally today. I started with a 2 minute walk and then ran 3 minutes and walked 1 minute pretty much throughout 8 miles. I finished in 1:32ish and my miles were 12:19, 11:28, 11:44, 11:51, 10:33, 11:16, 11:25, and 11:41.
The freezing rain just stopped and now it's snowing. I won't complain about the snow, though. It's not like we're in Chicago or New England. I can see the grass in our yard. The streets are slick today, but not narrowed by mounds of snow. Val still had swim team practice this morning. And Jason had his basketball game. We've got it easy here in central Ohio.
My grandmother, Dorothy, has her 89th birthday tomorrow. Happy Birthday, Grandma! She reads my blog - what a hip grandmother I have!
I slowed down intentionally today. I started with a 2 minute walk and then ran 3 minutes and walked 1 minute pretty much throughout 8 miles. I finished in 1:32ish and my miles were 12:19, 11:28, 11:44, 11:51, 10:33, 11:16, 11:25, and 11:41.
The freezing rain just stopped and now it's snowing. I won't complain about the snow, though. It's not like we're in Chicago or New England. I can see the grass in our yard. The streets are slick today, but not narrowed by mounds of snow. Val still had swim team practice this morning. And Jason had his basketball game. We've got it easy here in central Ohio.
My grandmother, Dorothy, has her 89th birthday tomorrow. Happy Birthday, Grandma! She reads my blog - what a hip grandmother I have!
Wednesday, February 2, 2011
Left my watch at home
I could let you think I was being smart and taking my last post to heart (and taking Jim's expert advice - see his comment on my last post). However, I didn't intentionally leave my watch at home. It's sitting here next to the computer smiling at me, knowing it was left behind in a subconscious attempt at healthy behavior. And at the gym locker, when I realized I had left it at home, I smiled that same smile.
I wasn't smiling on the RPAC track, though. I realized that without the watch, I had little incentive to actually keep running around in circles. So I compromised. I did a very slow warm up: 2 miles with much walking and slow running. Then I did a timed 2 miles with no walk breaks (the track has huge digital clocks ticking off minutes and seconds at four places around the tiny 1/8 mile track). My mile spits in the timed two miles were 10:30 and 10:00. I cooled down with 1 last mile of walking and running, much like the very slow warm up.
I really don't know how long my workout was. I would guess close to an hour. I know the mileage was 5 miles, though. I was scheduled to do 3 fast miles but decided to do 5 slower ones due to my sore calves. I still did a tempo-like run with my timed 2 miles, so I feel like I followed the spirit of the plan anyway.
My calves are still pretty tight. I stretched them a bit after my warm up and again at the end of the workout, but I don't think they loosened up much.
I wasn't smiling on the RPAC track, though. I realized that without the watch, I had little incentive to actually keep running around in circles. So I compromised. I did a very slow warm up: 2 miles with much walking and slow running. Then I did a timed 2 miles with no walk breaks (the track has huge digital clocks ticking off minutes and seconds at four places around the tiny 1/8 mile track). My mile spits in the timed two miles were 10:30 and 10:00. I cooled down with 1 last mile of walking and running, much like the very slow warm up.
I really don't know how long my workout was. I would guess close to an hour. I know the mileage was 5 miles, though. I was scheduled to do 3 fast miles but decided to do 5 slower ones due to my sore calves. I still did a tempo-like run with my timed 2 miles, so I feel like I followed the spirit of the plan anyway.
My calves are still pretty tight. I stretched them a bit after my warm up and again at the end of the workout, but I don't think they loosened up much.
Subscribe to:
Posts (Atom)