I hadn't really paid much attention to the schedule for the Taper week before I actually got to it, so it was quite a surprise that there were still Tempo and Track workouts! For the first time in this training cycle, I decided to make some significant changes to the schedule and cut the Track workout and one of the Easy runs so I would have chance to rest before the big day.
I didn't have a problem with not running much during this 10 day cycle as I had taken on the task of painting the guest bathroom, which quickly turned in to a huge job when I discovered that the existing paint was actually paint on top of wallpaper and I would have to remove the wallpaper to get the results I wanted! In a normal room this wouldn't have been an issue, but in a bathroom where I spent a couple of hours for three days straight balanced on my toes on the edge of the bath tub removing the paint and wallpaper from the areas that I couldn't get the ladder to my legs felt really tired - so tired that I actually didn't work in the bathroom on Friday or Saturday so my legs could rest!
Taper:
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1: Tempo Workout (20 minutes) - 5 miles, 3 @ Tempo
2: Rest/Cross-Train - Rest
3: 5 miles Easy - Rest
4: Speedwork (3 x 800) - Rest
5: Cross-Train - Rest
6: 4 miles Easy - 4 miles Easy
7: Rest - Rest
8: 3 miles Easy - 3 miles Easy
9: Rest - Rest
10: RACE DAY - 13.1miles @ 7.21
Monday, April 11, 2011
Friday, April 8, 2011
Half Marathon Training - Days 81-90
I really wanted to get a relatively hard 15 mile long run in during this cycle so I dropped the majority of the easy runs to give me the best chance of getting through it in one piece! The course map for the Raleigh Rocks Half Marathon had been released and it was a little more hilly than I had hoped and even has a fairly large hill at mile 9.
Due to the weather I was unable to get out on to the track for the track workout, so I did two tempo runs in this cycle.
With the hilly race course in mind, I changed my long run route to have some more hills throughout and settled on a 3 mile Greenway to Durant loop that I ran 5 times. The run went well and I worked on keeping my effort level the same regardless of whether I was going uphill or downhill and I did better at it than I typically do (I typically run harder up the hills in an attempt to keep my pace up). I'll need to do better or race day or I won't have anything left for the last 4 miles!
Cycle 3
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1: Tempo Workout (30 minutes): 6 miles, 4 @ Tempo: 7:27, 7:26, 7:28, 7:19
2: Rest/Cross-Train - Rest
3: 5 miles Easy - Rest
4: Speedwork (3 x 1600) - 5 miles, 3 @ Tempo: 7:35, 7:28, 7:28
5: Cross-Train -Yoga
6: 5 miles Easy - 5 miles @ 8:28
7: 5 miles Easy - Rest
8: Long Run (12-15 miles) - 15 miles @ 8:20
9: Rest - Rest
10: 5 miles Easy - Rest
Due to the weather I was unable to get out on to the track for the track workout, so I did two tempo runs in this cycle.
With the hilly race course in mind, I changed my long run route to have some more hills throughout and settled on a 3 mile Greenway to Durant loop that I ran 5 times. The run went well and I worked on keeping my effort level the same regardless of whether I was going uphill or downhill and I did better at it than I typically do (I typically run harder up the hills in an attempt to keep my pace up). I'll need to do better or race day or I won't have anything left for the last 4 miles!
Cycle 3
-------
1: Tempo Workout (30 minutes): 6 miles, 4 @ Tempo: 7:27, 7:26, 7:28, 7:19
2: Rest/Cross-Train - Rest
3: 5 miles Easy - Rest
4: Speedwork (3 x 1600) - 5 miles, 3 @ Tempo: 7:35, 7:28, 7:28
5: Cross-Train -Yoga
6: 5 miles Easy - 5 miles @ 8:28
7: 5 miles Easy - Rest
8: Long Run (12-15 miles) - 15 miles @ 8:20
9: Rest - Rest
10: 5 miles Easy - Rest
Wednesday, March 30, 2011
300 miles...
Today I passed 300 miles for 2011 (89 days), last year it took me 151 days to get to 300 miles!.
Here are my stats for the year to date according to Garmin Connect.
Here are my stats for the year to date according to Garmin Connect.
| Activities | 52 |
| Calendar Days | 89 |
| Total Distance | 302.23 miles |
| Average Distance | 5.81 miles/activity |
| Time | 42hr 56min 36sec |
| Elevation Gain | 10830 ft |
| Calories | 32794 |
Half Marathon Training - Days 71-80
I was still dealing with the blisters from my previous cycle for the entire 10 days of this cycle and in fact managed to get a new one just above the one that was healing!
I completed 6 of the 7 running sessions during this cycle for a total of 39 miles (I missed one 5 mile "Easy" session when the blisters were at their worst) and managed to get in all three important sessions.
I attempted to run my Tempo Workout at my Half Marathon Pace (7:35/mile) but went a little too quick on the downhill/flat middle miles. However, being faster than HMP is a good confidence builder anyway!
The track workout was the toughest one yet, mainly because of the 80 degree temperatures. I ran 12 x 400m with 200m rest intervals but by the time I got to #7, my heart rate wasn't even beginning to come down (from 160-165bpm) during the 200m jog. I decided to switch to 150m walking with 50m jogging as my rest interval, and that had the desired effect as my heart rate at least got back down to 130bpm or so.
It was another warm day for my 12 mile long run and I noticed that my hat was covered in salt at the end of my run. I had been sweating a lot and even though I had consumed two GU's, I felt drained at the end of my run and craved salty things. I have since purchased some SUCCEED S Caps to increase the amount of sodium (and other electrolytes) that I replace during my run and I plan on testing them during my next long run.
Cycle 2
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1: Tempo Workout (25 minutes): 6 miles (4 @ Tempo): 7:33, 7:26, 7:22, 7:31
2: Rest/Cross-Train - Rest
3: 5 miles Easy - Rest
4: Speedwork (12 x 400) -12 x 400 (1:31, 1:29, 1:28, 1:27, 1:27, 1:28, 1:35, 1:32, 1:32, 1:31, 1:34, 1:29)
5: Cross-Train -Yoga
6: 5 miles Easy - 5 miles @ 7:56
7: 5 miles Easy - 5 miles Easy@ 8:26
8: Long Run (10-12 miles) - 12 miles @ 8:21
9: Rest - Rest
10: 5 miles Easy - 5 miles Easy (Trail)
I completed 6 of the 7 running sessions during this cycle for a total of 39 miles (I missed one 5 mile "Easy" session when the blisters were at their worst) and managed to get in all three important sessions.
I attempted to run my Tempo Workout at my Half Marathon Pace (7:35/mile) but went a little too quick on the downhill/flat middle miles. However, being faster than HMP is a good confidence builder anyway!
The track workout was the toughest one yet, mainly because of the 80 degree temperatures. I ran 12 x 400m with 200m rest intervals but by the time I got to #7, my heart rate wasn't even beginning to come down (from 160-165bpm) during the 200m jog. I decided to switch to 150m walking with 50m jogging as my rest interval, and that had the desired effect as my heart rate at least got back down to 130bpm or so.
It was another warm day for my 12 mile long run and I noticed that my hat was covered in salt at the end of my run. I had been sweating a lot and even though I had consumed two GU's, I felt drained at the end of my run and craved salty things. I have since purchased some SUCCEED S Caps to increase the amount of sodium (and other electrolytes) that I replace during my run and I plan on testing them during my next long run.
Cycle 2
-------
1: Tempo Workout (25 minutes): 6 miles (4 @ Tempo): 7:33, 7:26, 7:22, 7:31
2: Rest/Cross-Train - Rest
3: 5 miles Easy - Rest
4: Speedwork (12 x 400) -12 x 400 (1:31, 1:29, 1:28, 1:27, 1:27, 1:28, 1:35, 1:32, 1:32, 1:31, 1:34, 1:29)
5: Cross-Train -Yoga
6: 5 miles Easy - 5 miles @ 7:56
7: 5 miles Easy - 5 miles Easy@ 8:26
8: Long Run (10-12 miles) - 12 miles @ 8:21
9: Rest - Rest
10: 5 miles Easy - 5 miles Easy (Trail)
Sunday, March 20, 2011
Half Marathon Training - Days 61-70
What is it with Cycle 1? The last time I worked my way through Cycle 1 I had to take a few days off to allow my aches and pains to go away (and finally gave up with my Saucony's). This time I got some blisters (attempting to run without socks) and then I got sick and ran only once in a 5 day stretch! Luckily this was my last Cycle 1 on this training schedule...
My tempo run was the first run of the Cycle and I managed to complete it (with splits of 7:13, 7:10 and 7:19). A few days later I attempted to run in my Nike Free 3.0's at the track (3 x 800m) without socks (as that is apparently how they are meant to be worn) which ended up being a complete disaster as I ended up with blisters on the sides of my feet! The next day I woke up sick.
I finally managed to recover enough to do a long run (12 miles) so the cycle wasn't entirely wasted (I ended up missing 2 easy runs).
Days 61-70 (Cycle 1)
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1: Tempo Workout (20 minutes) - 5 miles with tempo miles of 7:13, 7:10, 7:19
2: Rest/Cross-Train - Rest
3: 5 miles Easy - Rest
4: Speedwork (3 x 800) - 2 x 800m: 3:01, 3:06
5: Cross-Train - Rest
6: 5 miles Easy - Rest
7: 5 miles Easy - 5 miles Trail
8: Long Run (6-8 miles) - 12 miles @ 8:38
9: Rest - Rest
10: 5 miles Easy -5 miles Easy
My tempo run was the first run of the Cycle and I managed to complete it (with splits of 7:13, 7:10 and 7:19). A few days later I attempted to run in my Nike Free 3.0's at the track (3 x 800m) without socks (as that is apparently how they are meant to be worn) which ended up being a complete disaster as I ended up with blisters on the sides of my feet! The next day I woke up sick.
I finally managed to recover enough to do a long run (12 miles) so the cycle wasn't entirely wasted (I ended up missing 2 easy runs).
Days 61-70 (Cycle 1)
-------
1: Tempo Workout (20 minutes) - 5 miles with tempo miles of 7:13, 7:10, 7:19
2: Rest/Cross-Train - Rest
3: 5 miles Easy - Rest
4: Speedwork (3 x 800) - 2 x 800m: 3:01, 3:06
5: Cross-Train - Rest
6: 5 miles Easy - Rest
7: 5 miles Easy - 5 miles Trail
8: Long Run (6-8 miles) - 12 miles @ 8:38
9: Rest - Rest
10: 5 miles Easy -5 miles Easy
Thursday, March 3, 2011
200 miles...
Yesterday I passed 200 miles for 2011 (61 days), last year it took me 108 days to get to 200 miles!.
Here are my stats for the year to date according to Garmin Connect.
Here are my stats for the year to date according to Garmin Connect.
| Activities | 37 |
| Calendar Days | 61 |
| Total Distance | 202.18 miles |
| Average Distance | 5.45 miles/activity |
| Time | 28hr 45min 49sec |
| Elevation Gain | 6471 ft |
| Calories | 21121 |
Half Marathon Training - Days 51-60
I ran the most miles in a cycle so far in this most recent cycle (43) and it went perfectly.
I started out running 3 x 1600m at the Track in my new Nike Free 3.0's and was a little surprised that I was able to run 6:24, 6:29 and 6:28 with only a slow 400m jog in between each interval.
I attempted to run the Tempo run at the pace I want to run the Half Marathon (7:35/mile) but ended up feeling great and went a little too fast.
I ran 12 miles for the long run on a warm morning during which I felt the full force of the sun for long periods and I ended up feeling tired and hot by the time I finished. Before my run, I seriously considered driving over to Shelley Lake and doing my long run around the lake and on the Crabtree Greenway (where there is lots of shade) but I didn't want to make the drive. I learned my lesson and I need to do my long runs somewhere with some shade in future!
I ran three of my easy runs in my Nike Free 3.0's and the other one on the trail in my NB Minimus.
Overall, I gained a lot of confidence for my Half Marathon with great runs in each of the three "important" workouts in this cycle especially as my body feels well rested and ready for another 40 days of training!
Cycle 3
-------
1: Tempo Workout (30 minutes): 6 miles, 4 @ Tempo: 7:28, 7:23, 7:22, 7:35
2: Rest/Cross-Train - Rest
3: 5 miles Easy - 5 miles @ 8:46
4: Speedwork (3 x 1600) - 5 miles, 3 x 1600: 6:24, 6:29, 6:28
5: Cross-Train -Yoga
6: 5 miles Easy - 5 miles @ 8:20
7: 5 miles Easy - 5 miles @ 8:38
8: Long Run (12-15 miles) - 12 miles @ 8:46
9: Rest - Rest
10: 5 miles Easy - 5 miles (Trail) @ 9:29
I started out running 3 x 1600m at the Track in my new Nike Free 3.0's and was a little surprised that I was able to run 6:24, 6:29 and 6:28 with only a slow 400m jog in between each interval.
I attempted to run the Tempo run at the pace I want to run the Half Marathon (7:35/mile) but ended up feeling great and went a little too fast.
I ran 12 miles for the long run on a warm morning during which I felt the full force of the sun for long periods and I ended up feeling tired and hot by the time I finished. Before my run, I seriously considered driving over to Shelley Lake and doing my long run around the lake and on the Crabtree Greenway (where there is lots of shade) but I didn't want to make the drive. I learned my lesson and I need to do my long runs somewhere with some shade in future!
I ran three of my easy runs in my Nike Free 3.0's and the other one on the trail in my NB Minimus.
Overall, I gained a lot of confidence for my Half Marathon with great runs in each of the three "important" workouts in this cycle especially as my body feels well rested and ready for another 40 days of training!
Cycle 3
-------
1: Tempo Workout (30 minutes): 6 miles, 4 @ Tempo: 7:28, 7:23, 7:22, 7:35
2: Rest/Cross-Train - Rest
3: 5 miles Easy - 5 miles @ 8:46
4: Speedwork (3 x 1600) - 5 miles, 3 x 1600: 6:24, 6:29, 6:28
5: Cross-Train -Yoga
6: 5 miles Easy - 5 miles @ 8:20
7: 5 miles Easy - 5 miles @ 8:38
8: Long Run (12-15 miles) - 12 miles @ 8:46
9: Rest - Rest
10: 5 miles Easy - 5 miles (Trail) @ 9:29
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