Archive for the ‘Dirty, Dirty’ Category

Summary

Good recovery week. I think.

I am a little disappointed that I haven’t improve a bunch since four weeks ago, BUT I have discovered something else: the importance of carbs. It’s pretty simple. When I eat a bunch of carbs (i.e. pizza, popcorn) before a run, I run better than when I don’t eat enough at all. The trick now is to try to find ways to load up on healthier carbs. The best run this week came on Friday, after eating 80% of a medium pizza with breadsticks. Sub-7:00 mile at about 75% effort. That’s a first. Stay at around that marker on both Saturday runs as well.

Still enjoying the running, but really trying to coordinate it with everything else. Still in the 20s outside, and I refuse to run in that. Especially with heart rate based training. Throws everything off. I think my knees and ankles are saying “Thank you” as well.

At the halfway point, now. Probably a little bit behind in training. Gotta get going.

 

Goals for the Week (to be revisited next week):

1) Tempo Run: Complete one of the three runs at 5:35 pace.

2) Sleep: 56 hours at least. Means taking care of business throughout the day.

3) Weight: Lose one pound.

 

Favorite quote from last week:

“Training is demolition. Nutrition and rest are recovery.”
– Randall (my brother)

 

Last Week’s Workouts

Sun  – 6 miles “long” (treadmill)

Mon – 3 miles easy (treadmill)

Tue – skipped

Wed – 3 miles easy (treadmill)

Thu – 3 miles easy

Fri – 3 miles easy (treadmill)*

Sat – 3 miles easy (treadmill) + 3 miles easy (treadmill)

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Summary

Up and downs, but it’s all good.

Week started well. Celebrated my birthday with an 8-mile run with a friend…in the cold. I think it was 21 degrees. Probably the coldest run I’ve ever done. Dropped a 3-mile run in 17:00 on Monday right after. That’s just about a PR for me at that distance. Really went well, and I can’t complain there. Wasn’t able to duplicate the effort on Wednesday and I skipped the tempo run on Friday. Basically decided not to run hard at 11 p.m. I don’t feel great about missing my first run of the season, but maybe the rest will help in the short term.

The big addition this week has been a set routine for pushups, situps, squats, pull-ups, supermans and lunges. The first three are for Tuesday, Thursday and Saturday mornings. The latter three are for the other days, excluding Sunday. My favorite moment was completing 45 straight pushups on Saturday morning. Another personal best. I hope to be able to do 100 by April. Big goal. It will take hard, consistent work, but I feel good about the challenge. Have also been stretching a little more after runs because flexibility is probably my weakest attribute alongside basic endurance.

I Can’t Wait:

1) Until It Warms Up: Lots and lots of treadmill runs. Ready to go outside.

2) To Run this Week: Morning HR is high. Body needs a chance to catch up and this is a fourth week (down week). The last time I had a down week, I made great improvements. Looking forward to this.

3) To Sign up For the April Race: It’s just about that time. I’m almost sure I can make it to Austin in April. Looking to nail this down in the next couple of weeks. Signing up for the race and getting the plane ticket together will be everything into focus for the spring.

Favorite quote from last week:

“If you are going to win any battle, you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do… the body is never tired if the mind is not tired.”
– General George S. Patton

Last Week’s Workouts

Sun  – 8 miles + 2 miles “long”

Mon – 3 miles tempo (treadmill)*

Tue – 3 miles recovery (treadmill)

Wed – 3 miles tempo (treadmill)

Thu – 3 miles recovery (treadmill)

Fri – skipped

Sat – 3 miles recovery (treadmill)

Summary

Rough week turned good.

Sunday started with me giving up on a 10-mile run because I did something mess up the timing on my Garmin. Honestly, I think I was tired that day and just wanted to bring it in. Didn’t need much of an excuse. The rest may have been a good thing though. The tempo runs didn’t get any faster at the 88-92% HR this week, BUT they felt a lot easier for some reason. I felt like I had something in the tank at the end of all three runs. Looking back over the schedule this year, I can see the improvement from early January pretty clearly. Tempo runs at 3 miles are down from 6:56 pace to 5:46 pace. Recovery runs are down from 11-12 minute pace to 9 minute pace. Still, these last two weeks, I have plateaued a little bit. I feel great, but the production has slowed a little. Going keep focusing on nutrition (especially protein), water and sleep. Breakthrough might be around the corner.

Lots and lots of treadmill running this winter. Not as bad as people say it is. That said, I’ll be happy when it warms a little in Columbus (at least into the 40s and 50s, so I can take the faster stuff outside). For now…as in most things…patience.

 

What Motivates Me to Run:

1) Control: Let’s face it…the world’s a pretty busy place. Lots of people making lots of decisions and most of us have to live with the choices others make. For the most part, someone else determines our schedules. When we get up. When we go to work or school. When we get to come back home. Running’s one of those things where you can set the pace yourself. Whether you want to get in shape or race, you can mold it to fit your style.

2) Hope: For whatever reason, I always have this idea that tomorrow’s run is going to better than today’s. It can be faster or feel easier, but I’m always seeing some prospect of improvement down the line.

3) Addiction: I suspect that I run because I need to as well. This is probably the most powerful motivator in the toolkit. I’m not sure if it’s because I need to fill in a blank space in the spreadsheet schedule that says, “I did something today,” or if there some sort of chemical dependency going on. I do know that whatever it is, for now, is strong enough to get me out bed at night to complete a workout. It would be nice to be this addicted to another good cause as well.

 

Favorite quote from last week:

“Nothing great in the world has ever been accomplished without passion.” – Georg Wilhelm Friedrich Hegel

 

Last Week’s Workouts

Sun  – 2 miles “long”

Mon – 3 miles tempo (treadmill)

Tue – 3 miles easy

Wed – 3 miles tempo (treadmill)

Thu – 3 miles easy (treadmill)

Fri – 3 miles tempo (treadmill)*

Sat – 3 miles easy (treadmill)

Summary

A litte late this week, but here it is…

Solid week, not spectacular. The high point was Wednesday’s run, sub-18:00 5k pace on the treadmill over 3 miles. It was a tough effort though. All three tempo runs in fact were roughly the same pace. Really can’t complain about that result.

Still too chicken to go outside on a regular basis, even though the weather is creeping back up about 30 degrees consistently now. Got outside on Saturday, which felt pretty awesome. Take some getting used to running on real concrete again. Mostly though, it was nice to see other people out again. Might get some more opportunities to step out shortly here.

Otherwise, good week. Looking for more though. Need to nail down the non-running stuff (strengthening, stretching, nutrition, rest, hydration) to get better.

 

Keywords for the Week:

1) Patience: Little disappointed that I haven’t made more progress along the tempo run front. Not bad though, but I think a breakthrough will come again soon.

2) Confidence: The hardest part about some runs is the little voice in your head saying you can’t do it. My trick, as of late, has been to write down exactly what that negative voice is saying, do the work, and then re-visit those thoughts. Confidence-building.

3) Consistency: I keep messing around with my strength and core workouts. It’s probably not helping me get stronger. Going to pick a plan and stick to it.

 

Favorite quote from last week:

“You can’t always get what you want. But if you try sometimes… well you might find … you get what you need.” -The Rolling Stones

 

Last Week’s Workouts

Sun  – 10 miles “long”

Mon – 3 miles tempo (treadmill)

Tue – 3 miles easy (treadmill)

Wed – 3 miles tempo (treadmill)*

Thu – 3 miles easy (treadmill)

Fri – 3 miles tempo (treadmill)

Sat – 3 miles easy

Summary

Great week 4 of the training plan. Every fourth week I take some time away from the tempo runs and recover. The “long” run gets shorter and every day is run at about a 75-80% (easy) effort. The terms “long” and “easy” are just there to indicate intensity for me. I understand there are marathoners out there dropping 18-mile runs in the snow. Respect.

The big addition to this week’s training plan was pull-ups. Long story short: on Sunday I was able to do three over-hand grip pull-ups consecutively. On Saturday, 6 days later, I was able to do 15 straight. Fun stuff. Basically, on Sunday, Tuesday, Thursday and Saturday, the workout was 3 sets of 15 pull-ups. I mixed in some overhand, some underhand and even some side grip pull-ups. While I was never able to get through the whole workout without stopping for minutes at time, the improvement came pretty fast, particularly on the first set.

Lesson of the week for me, mix in some strength training if you want to get faster. Pull-ups, pushups, crunches, squats…all of that stuff. The best running workout was Friday: 3 miles at 75% effort  at 7:01 pace. On Tuesday, I did the same run at 7:47 pace. Nice improvement.

 

Looking forward to this week:

1) Tempo Runs: It’s been 10 days now. Can’t wait to see what happens at 88% effort after a week of rest.

2) Track & Field: The season has just started and folks are running some amazing times. The running blogs are fun to read.

3) Carbs: My best run last week came at night after watching a hockey game and downing a medium pizza. By myself.

 

Favorite quote from last week:

“Writing down your goals is the first step in turning the invisible into the visible. Commitment to Consistency!” – Coach Jeff (Twitter)

 

Just wondering:

Is stretching a good thing or a bad thing? Hearing conflicting stories. I assume the very best runners stretch, but maybe I’m wrong.

 

Last Week’s Workouts

Sun  – 6 miles “long”

Mon – 3 miles easy (treadmill)

Tue – 3 miles easy

Wed – 3 miles easy (treadmill)

Thu – 3 miles easy (treadmill)

Fri – 3 miles easy (treadmill)*

Sat – 3 miles easy (treadmill)

Summary

Held on this week. Nothing big to report from my end, except to say that maybe pizza isn’t good nutrition. The Sunday long run stood out the most. 8:20-mile pace for a pretty low HR run. Almost a 2-minute improvement over the previous week at the same HR. The tempo runs were at the exact same pace as they were last week. Just happy I didn’t slide backwards. Next week is the 4th week in a cycle, so that means a down week. Shorter “long” runs and easy runs only. Just going to rest and recover while keeping the strength work up. Reading a lot of great stuff on Twitter. Here’s some of it:

 

Mantras for the upcoming week:

1) Don’t give up.

2) Enjoy the down week. Rest is just as important as recovery.

3) Sleep.

 

Favorite quote from last week:

“High expectations are the key to everything.” – Sam Walton

 

Good reading:

Better Squatting for Better Running – Really starting to believe in the full and one-legged squat (pistol) as effective exercise for improving runners. The payoff was near-instant when I started a couple weeks ago.

 

Last Week’s Workouts

Sun  – 9 miles long

Mon – 3 miles tempo (treadmill)

Tue – 3 miles recovery (treadmill)

Wed – 3 miles tempo (treadmill)

Thu – 3 miles recovery (treadmill)

Fri – 3 miles tempo (treadmill)

Sat – 3 miles recovery (treadmill)

Dirty, Dirty – Week 2 of 16

Posted: January 20, 2013 in Dirty, Dirty

Summary

Breakthrough week. I think. The week started with the normal type runs. The long run on Sunday was pretty slow. The tempo runs were about the same for Monday and Wednesday about a 7:00-mile pace at 88% effort. Then on Friday something great happened. Same effort for the tempo runs produce a 3-mile run in 18:05. Pace of 6:02. Fourth fastest 3 miles / 5K that I’ve done in past four years. In practice! Looks like the rest recovery pattern is working. Big time. Pretty happy with the performance, and now I’m looking forward to seeing what else can happen. Hurt-adapt.

Three goals for next week:

1) Acknowledge the workout success of at least 20 people on Twitter.

2) Drink 8 cups of water per day.

3) Run a better tempo run than I did last week.

Favorite quote from last week:

“During your training there will be road blocks and unpleasant surprises. How you react to these will determine your success.” -Anonymous

Last Week’s Workouts

Sun  – 9 miles long

Mon – 3 miles tempo (treadmill)

Tue – 3 miles recovery

Wed – 3 miles tempo (treadmill)

Thu – 3 miles recovery

Fri – 3 miles tempo (treadmill)*

Sat – 3 miles recovery