Posts Tagged ‘goals’

Workout: 15 miles @ 7:38 pace. Weather: 68 degrees, cloudy, wet.

Recap: Eek. So that’s what marathon training is like? Good grief. Would have hated to go another 11.2 miles. Had a long, long debate with myself (yep, you read right) about whether to seek a more aggressive time goal for the next few weeks. Eventually, caution won out, and I decided to back my goal down to 18:03 because I will be training at unfamiliar distances. Results can come with time. In any case, by setting conservative goals there’s always a chance to surprise myself. Just as long as I get better, right? Ok.

I also weighed the pros and cons of going by heart rate versus running the suggested SmartCoach paces. My experience with heart rate for whatever reason is that my times get progressively slower not only during each individual run, but over several runs as well. Also, the advice that I’m reading from Greg McMillan, Dean Hebert, and Alberto Salazar suggests that tailing too far off from your race goal paces can be a bad thing long term. In short, I just didn’t trust heart rate as an effective gauge, especially when I can measure pace.

For today’s long run, the plan was to break the run down into 2 out-and-backs (an 8-miler and a 7-miler). I thought mentally that would take my mind off the distance. Also, for mental assistance, I changed the Garmin settings to reflect only pace and distance remaining as opposed to heart rate and time. I didn’t want to know how hard I was working or how much time I’d spent outside. I just needed to know if I was on pace and when to turn around.

After starting out, I was very happy that Mr. Conservative won out last night because the pace was just challenging enough. The opening 3 miles were pretty easy, and I was almost sure this run would be a cakewalk. I swung back through my apartment complex to get some water at the 8-mile mark (never stopping the watch) and continued on. After heading back out again from the apartment the run got a little rough. I didn’t stop my watch at any point, so I had to speed up to make up the time when I stopped. This happened when I stopped for water and when I ran into a stop light in the second half of the run as well.

What really helped today was some advice I’d read in a Jeff Galloway book at the bookstore yesterday. I think the book was called 5K/10K training. Galloway said not to lift the knees when you run because it puts strain on the quadriceps and tires them out quickly. Before reading his advice, I’m pretty that lifting the knees is something I did pretty regularly. But since Galloway is the man, I tried it out and it made the stride a lot smoother. I could feel the hips doing the work, especially as I started to tire around mile 12. The stride felt a lot smoother and the impact with the ground wasn’t as hard. Surprisingly, the end of the long run simulates how hard it feels at the end of a 5K pretty well, without the speed. Plus, I think I’m going to enjoy doing the shorter 7 and 3 milers next week while thanking God that they aren’t 15. Exciting. Always fun to try something new.

Time to knock off this carb-protein drink and take the rest of the day off. Tomorrow too – for that matter.

Have a great day and thanks for reading!

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Workout: 3 miles @ 6:10 pace; core work. Weather: 59 degrees, sunny.

Recap: I felt a lot better about that run before I saw that it was 59 degrees outside. I could have sworn that it was warmer. Maybe I thought it was warm because the sun was out for once. In any case, I felt like I had a lot left in the tank at the end of that one. The first 1/2 mile wasn’t so fast, but it was on from then. Really got good support from my upper body today. Nice arm swings. A full five pounds heavier today than two days ago. What a difference. Morning HR is up. Not sure what to make of that at this point. Workout HR is up as well.

When I run now, I picture having a power meter (like in the fighting video games) above my head. And I visualize that power meter (bar) declining over the course of the run. Today it didn’t run out. I’d like to have that success on a 70-degree day though. Great core work session as well. Got through it in record time. Next week’s time trial is starting to look possible.

The theme for me today is to stay in the moment. Last night, I made a list of all the things I wanted to accomplish in well…life. And it was a little depressing. Because I simply don’t have time or energy or the competence for list I made. “It’s too much” was the first thought that came to mind. I’m going to stay in the immediate today. Looking no more than 10 minutes ahead at a time. I would like to think that I could be happier and at the end of the day get more done.

Have a great day and thanks for reading!

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Workout: 2 miles @ 6:50 pace; core work. Weather: 61 degrees, cloudy.

Recap: Week 4. A down week. Down to 2 mile runs all this week at the same pace. Looking to recover a little bit. Even taking some reps off the core work (V-situps, supermans, hip thrusters, crunches and side crunches). No speedwork in my plan this time around. The gamble that I’m making here is that I have enough natural speed to meet most of my goals.

For instance, by training at 6:50 pace this month, I will be able to run a 5k at 6:17 pace because I’ve already got the speed. What I lack, is endurance and stamina, that is, 6:50 needs to begin to feel really easy. So easy I could run it for 5-6 miles.

By the end of the August, it needs to be easy to run 6:50 for 9-15 miles. But rather than go up in distance, I’ve chosen to get faster. If I can run 3 miles in 6:15 consistently in August, then it should follow that I can run 6:50 for 9-15 miles as well. In short, get faster, make slower distances feel easy.

Today’s run was pretty easy. Not as easy as I would have liked but not bad either. I can’t complain. Just going to drink water, eat, sleep and take care of my responsibilities today. Hope to get in a little NBA Playoff watching as well. Go Spurs! (I guess)

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Workout: 3 miles @ 6:50 pace; core work. Weather: 63 degrees, cloudy, wet.

Recap: More of the same kind of run but enjoyable. Would have preferred sunshine on a Saturday morning, but you take what you can get. At least, it wasn’t raining.

Lately, during runs, I’ve been imagining being on a relay team, and just doing my part to help the team win (as if 6:50 miles are going to do the job). Don’t get me wrong, I appreciate the time alone to think and try to accomplish some personal goals out on the road every day. But, at some point I think you want to be a part of something collaborative. I love the way , for instance, that basketball players chest bump and celebrate after someone hits a big shot or draws a foul (“And 1”). It’s so serious out there in the NBA Playoffs, and then again, it’s not, right? Just a game. But a fun game. Fun to take seriously. And then let go.

In any case, I’d look forward to some sort of relay situation at some point. I think Austin has a relay in August or September. Just have to find a team. Right now, the goal is to get in shape – to be useful.

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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)

Day 45 – The Chase

Posted: December 14, 2012 in The Chase
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Easy Run: 3 miles @ 7:42 – 6:44 pace.

Weather: 30 degrees, sunny

Great stuff out there this morning. Really nice sunrise. Music blasting. Noticing fewer people outside right now. To me, this is where the spring success begins. Whether I’m trying to lose weight or get in better shape, it’s the work in December, January and February that sets up being ready for the spring and early summer. So far, it’s turned out to be a great decision to shorten up the runs and go faster. Starting to cruise at 6:44 pace now. The HR monitor isn’t showing it, but something’s changing. Able to pick up my legs better and stay on the balls of my feet for longer.

Already trying to set up my goals for the spring. Not sure what number I’ll shoot for yet, but McMillanrunning.com has a great training calculator that I’ll use to plan. First things first…17:37 in January.

Projected 5K: 18:17 (5:53/mile)

Day 26 – The Chase

Posted: November 25, 2012 in The Chase
Tags: , , , ,

Rest

Nice day to do nothing. No complaints out of me. Just sat back and watched football today. HR is noticeably higher in the mornings now, up to 52 bpm from a low of 44 bpm last month. Some of that is school being in the final part of the semester, I’m sure. Still, stress can carry over into performance, so I’ll need to manage time and get stuff done – the only proven way I’ve seen that gets rid of stress.

Look forward to every run this week. Last week, I completed the speedwork and the long run with confidence – meaning that I won’t go into either run afraid this week. I can already see that I’m going to reach my goal of a 17:37-5K if I stay healthy and take care of my other responsibilities as well. I’ll start planning for next January through April soon. Going to need to set some bigger goals.

Projected 5K: 18:39 (6:00/mile)