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Training Turned Upside Down 7/2 - 7/7/2012

I have been battling a uti - going on my second Rx of antibiotics - so my training was basically non-existent for about a week. I was happy to get in a long run of 12 miles on Sunday after a week of not training!

So far this week, Monday wasn't great and today was ok. I hope I have not lost too much fitness and maybe tomorrow's speed workout will be better!

7/1/2012

I had planned on going 14 for my long run but I kind of felt like I have or am getting a uti and it was too painful, so I completed 10. We finished with an average of 8:38 - I felt strong minus the uti pain.

6/30/2012 - Freedom 5k

I am pretty excited about my 5k. First of all I did not break 21 :-( However I did manage to run my third mile faster than my first! I don't think I have ever done that at any point in my life! My splits were 6:43, 7:00, 6:41 for a total of 21:17 (although my watch indicated 21:15 :-). I felt good. I just chilled out in the first mile, hooked onto the two Marks, two of the guys that I do my long runs with and then tried to go with them when they picked it up in the last 1/2 mile. Overall I am pleased by the fact that I had the discipline to run faster in the end and not go out like a bat out of hell!

6/27/2012 - Track Workout

My postings have been short this past week which may make me kick myself later, so it is a wake up call to give myself more details about my workouts!

Today's track workout seemed pretty long - 2 x 800 w/ 200 m recovery, 1x1000, 1x1200 and 1x1600 (which we only did 400 of the 1600m). My times were 3:18, 3:16 which is 6:29, and 6:23 pace, 4:08, which is 6:31 pace, 5:10 - 6:49 pace and then 1:35 which is 6:11 pace.

I did slow it down quite a bit on the 1200. I couldn't tell when I was running that my pace was that much slower - I guess fatigue settling in!

6/26/2012

Ran a little bit later so it was already hot outside - 5 miles at 9:10 pace :-(

6/25/2012

I tried to make up for yesterday's run by doing six today. I wasn't running at goal pace though, I took it easy and finished with an 8:55 average.

6/23/2012 - 6/24/2012

Got 13 miles in on Saturday and averaged 9:13. The last three I ran on my own and slowed it down quite a bit. Sunday I planned on doing my six mile pace run but due to thunder and lightning I was only able to get two miles.

6/21/2012

Thursday, my sister joined me to run with the roadrunners from the park. Her longest run since school ended was three miles, so I ran with her so I could push her to cover four miles. It is definitely hotter at night compared to the morning but she made it! We averaged 9:09/mile.

6/20/2012 - Track Workout

Late night last night but it was worth it because the Heat won! We went out to watch the game so I probably didn't get to bed until 1:00 a.m.

Today's workout consisted of 2x400, 1x800, 1x1600, 1x800, 2x400. I felt better than I thought I would considering the lack of sleep but I woke up without setting my alarm. My times were 1:39, 1:36, 3:22, 6:38, 3:18, 1:36, 1:35.

I was pleased and surprised. Now that I am trying to keep up with the faster folks, it is working. I am still a few seconds behind them but my times have improved significantly.

6/19/2012

Ran six today and averaged 8:43. It felt easy and I felt great. I think I snapped out of whatever sick thing I had going on. Started first mile at 9:15, 8:58,8:25,8:48,8:29,8:24. I have a strength training workout today and then a track workout tomorrow.

6/18/2012

My schedule called for three miles, and although the past few weeks I have been bumping up my mileage on Mondays, I decided to stick with three. I felt exhausted. I was sick the night before and I think that had more to do with my fatigue instead of still being drained from the weekend. I ran 9:14 pace and I was actually just happy that I covered the miles.

6/17/2012

A late night made for a tough run in the morning! Last week I agreed to put the water coolers out on the course. I underestimated the time it would take for me to drop them off. I didn't get to the starting point until about 6:15. I had planned on doing a 6 mile pace run but it turned into a 5 mile slow run - 9:37!

Two lessons that I learned and which actually I knew before but don't always listen to my own advice;

1) I do not run well the day after a long run

2) I do not run well the morning after a late night out!

I am going to have to plan my pace runs for the day before my long run as the day after does not work well.

6/16/2012

Long run day was Saturday instead of Sunday. We got 12 miles in at an avg of 9:02. It is a bit slower than my goal long run pace (8:48). One of the guys that I train with has run a sub 3:40 marathon, so I trust his experience and training knowlege.

I had one gel at the six mile mark. I definitely felt a little bit dehydrated. I attribute this to improper hydration the day(s) before. I think I had adequate water intake on the run. Our second half of the run was faster than the first and we ran sub 9's for the last 6 miles. Overall I was pleased with the run. Aside from feeling slightly dehydrated I did not have any issues, ie; gi, chaffing, pains, etc.

6/14/2012

Thursdays are the day of the week that I run with the group at night. Being that I am most comfortable and run my best when I run first thing in the morning, night time running is challenging for me.

I did six and averaged 8:14/mile. It felt six times harder than my pace run last week, which was faster! I still like to do the Thursday night run because it does take me out of my comfort zone. My fifth mile was my slowest at 8:34.

Friday is going to be an off day - so my legs can rest!

6/13/2012 - Track Workout

Today's workout consisted of: 400, 800, 1600, 800, 400 (with 200 or 400 recovery in between). My times were: 1:43, 3:13, 6:38, 3:18, 1:32. I was very pleased. I pushed myself to a faster pace than I have been doing during the track workouts. Inga was a good motivator, although she was about 10 seconds or so ahead of me during each interval, she encouraged me to run at a faster pace. I am feeling really good so far - 3 weeks into my training - 15 more to go!!!

Try a short yoga sequence after your run to help lengthen your hamstrings, quadriceps and hip flexors!

6/11/2012

My schedule called for three miles but I bumped it up to five. I have been modifying my schedule - mainly just adding more mileage. I kept it easy…. very easy. I finished with an average of 9:29 p/mile.

I have been doing more research about the concept of “keeping easy days easy”. So, I have decided to embrace this and hold back if it is supposed to be an easy day even if I feel good. I have to remember that I have 15 more weeks and I do not want to peak early

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