Kaysville - 11:00 a.m.
upper 30s, no wind, a little snow on the road
mind/body - relatively good
easy effort
Prescribed workout: 1 hour+ - easy effort
Actual workout: 10 myles - 1.12:43 - 7:16 avg. - easy effort
After two consecutive 2.5+ hour runs I just wanted to get out and spin the legs. I was surprised once again at how good I felt. I contemplated going longer but I know from past experiences that I'll get injured from over-doing it. I'll take tomorrow off while I go skiing at The Bird
Tuesday, December 30, 2008
Monday, December 29, 2008
22 myles - 2.33:40
Utah - 11:00 A.M.
upper 30s, cloudy, slushy roads
mind/body - hesitant/responsive
easy effort
Prescribed workout: 2.30-2.45 - easy effort - back to back long runs
Actual workout: 22 myles - 2.33:40 - easy effort - 6:59 avg. Went South this time along the back roads into Centerville via the Legacy Hwy path.
This run was a confirmation that the mind is the only limitation! I was real hesitant to get out the door - basically told myself not to expect too much and I would turn around if I didn't feel it. To my surprise I hit my first mile in 6:50, which was faster than all the myles yesterday. I kept checking the watch and kept hitting at or below 7 min/mile with minimal effort. I still felt good the last mile with a split of 6:42! My second half split was 1.17:02 which was a little slower than the first but still promising. I ate a total of 4 GU Roctane gels every 45 minutes and could tell when they were wearing off. This is a good sign because it shows my system is accepting this type of energy source and I can only hope it will continue to respond beyond the 10 hour mark. My confidence is growing....
upper 30s, cloudy, slushy roads
mind/body - hesitant/responsive
easy effort
Prescribed workout: 2.30-2.45 - easy effort - back to back long runs
Actual workout: 22 myles - 2.33:40 - easy effort - 6:59 avg. Went South this time along the back roads into Centerville via the Legacy Hwy path.
This run was a confirmation that the mind is the only limitation! I was real hesitant to get out the door - basically told myself not to expect too much and I would turn around if I didn't feel it. To my surprise I hit my first mile in 6:50, which was faster than all the myles yesterday. I kept checking the watch and kept hitting at or below 7 min/mile with minimal effort. I still felt good the last mile with a split of 6:42! My second half split was 1.17:02 which was a little slower than the first but still promising. I ate a total of 4 GU Roctane gels every 45 minutes and could tell when they were wearing off. This is a good sign because it shows my system is accepting this type of energy source and I can only hope it will continue to respond beyond the 10 hour mark. My confidence is growing....
Sunday, December 28, 2008
20 myles - 2.23:10
Utah - 10:30 a.m.
30s, snowy/slushy roads, no wind
mind/body - eager/refreshed
easy effort
Prescribed workout: 1.15-1.30 - easy effort
Actual workout: 20 myles - 2.23 - easy effort - avg. 7:10
Ahhh the fresh smell of farm! Utah is where I grew up and the roads I ran today is where I cut my teeth on running. I trained on these very roads 28 years for my first marathon at the age of 11. It was nice to be back home and remincse a bit. Talk about urban sprawl!! All the old farmers are selling out to developers because their kids don't wanna run the farm, kinda sad. Although with the development they took the old railroad line and turned it into a really nice pathway that extends for about 8 myles.
So I did a little more than I should of today but because of the holidays I have to do my back to back long runs (2.5 hrs) today and tomorrow. I averaged 7:10/mile and I honestly felt really, really comfortable there. I didn't encorporate any walk/run combo because I felt so good. My confidence is growing... We'll see how I feel tomorrow.
I ended the week with 75 myles for a total of 9 hrs 28 minutes
30s, snowy/slushy roads, no wind
mind/body - eager/refreshed
easy effort
Prescribed workout: 1.15-1.30 - easy effort
Actual workout: 20 myles - 2.23 - easy effort - avg. 7:10
Ahhh the fresh smell of farm! Utah is where I grew up and the roads I ran today is where I cut my teeth on running. I trained on these very roads 28 years for my first marathon at the age of 11. It was nice to be back home and remincse a bit. Talk about urban sprawl!! All the old farmers are selling out to developers because their kids don't wanna run the farm, kinda sad. Although with the development they took the old railroad line and turned it into a really nice pathway that extends for about 8 myles.
So I did a little more than I should of today but because of the holidays I have to do my back to back long runs (2.5 hrs) today and tomorrow. I averaged 7:10/mile and I honestly felt really, really comfortable there. I didn't encorporate any walk/run combo because I felt so good. My confidence is growing... We'll see how I feel tomorrow.
I ended the week with 75 myles for a total of 9 hrs 28 minutes
Friday, December 26, 2008
12 myles - 1.22:53
South Platte River Pkwy - Noon
mid 30s, stiff North wind, partly cloudy
mind/body - fearful/eager
Hard effort
Well the workout didn't go as planned but partly due to the wind. In this case, time didn't matter as much as much as knowing my effort.
Prescribed workout: 15 minute warm up/cool down with 30 minutes @ 5:50 LT pace in the middle
Actual workout: 12 myles 1.22:53 avg 6:54: 25 minute warm up - actually felt fast and light on my feet so I was eager but it didn't turn out that way - 30:32 for 5.1 myles for an average of 5:59 (last time 30:02 for 5:53 avg). It was a North wind so I had the wind at my back going out with my first and second myles @ 5:43 and 5:51. Breathing and form were relaxed. I didn't realize how bad the wind was until I turned around so I was forced to lower my head and chop my steps thus my turnover was more rapid. I honestly couldn't get below a 6 minute mile coming back - Cooked in the end! I headed back to the car for a return trip of 27 minutes.
One thing these LT workouts are doing for me is building confidence. I run stronger when running longer and it seems as though I'm cruising at a faster pace. Each week I'm fearful of these LT workouts but I think that's in part due to fear of not seeing progress. Sure they hurt and that's the other part of the fear, no one likes to hurt. In the end though I would rather hurt more now than hurt later in a race - the race is the celebration!
mid 30s, stiff North wind, partly cloudy
mind/body - fearful/eager
Hard effort
Well the workout didn't go as planned but partly due to the wind. In this case, time didn't matter as much as much as knowing my effort.
Prescribed workout: 15 minute warm up/cool down with 30 minutes @ 5:50 LT pace in the middle
Actual workout: 12 myles 1.22:53 avg 6:54: 25 minute warm up - actually felt fast and light on my feet so I was eager but it didn't turn out that way - 30:32 for 5.1 myles for an average of 5:59 (last time 30:02 for 5:53 avg). It was a North wind so I had the wind at my back going out with my first and second myles @ 5:43 and 5:51. Breathing and form were relaxed. I didn't realize how bad the wind was until I turned around so I was forced to lower my head and chop my steps thus my turnover was more rapid. I honestly couldn't get below a 6 minute mile coming back - Cooked in the end! I headed back to the car for a return trip of 27 minutes.
One thing these LT workouts are doing for me is building confidence. I run stronger when running longer and it seems as though I'm cruising at a faster pace. Each week I'm fearful of these LT workouts but I think that's in part due to fear of not seeing progress. Sure they hurt and that's the other part of the fear, no one likes to hurt. In the end though I would rather hurt more now than hurt later in a race - the race is the celebration!
Wednesday, December 24, 2008
7 myles - 54:07
Treadmill - 3:30 P.M.
mid 20s outside - hot and steamy in the garage
mind/body - good
Hard effort
I contemplated taking the day off after a long day yesterday but with the upcoming Holidays and travel to Utah I had to get it in today. My body felt relatively good, which means that my fitness is coming around.
Prescribed workout: 30 minutes @ 6:45 pace with 4% incline
Actual workout: 54:07 - 7 myles for an average of 7:43. 15 minute warm-up at 7.5 MPH then bumped it up to 8.5 MPH with 4% incline BUT for only 25 minutes. Cooled down for 20 minutes to make it an even 7 myles.
I didn't make the full 30 minutes because I felt like I was pushing a bit out of my range i.e. lactate started to spill over... 8.5 MPH works out to be a 7:03 average but with a 4% incline the effort is more like 6:24. To hit 6:45 I had to be at 8.9 MPH and I don't think I'm ready for that yet. Here's a good chart to determine effort with added incline.
I find it extremely more difficult to sustain a pace on my TM as opposed to the roads and after doing a google search it looks like I'm not alone. After I get back from Utah I'm going to test my treadmill for accuracy as my TM is a least 9 years old. At any rate - awesome/tough workout!! It'll make those Christmas treats go down with less guilt.
Happy Holidays everyone!
mid 20s outside - hot and steamy in the garage
mind/body - good
Hard effort
I contemplated taking the day off after a long day yesterday but with the upcoming Holidays and travel to Utah I had to get it in today. My body felt relatively good, which means that my fitness is coming around.
Prescribed workout: 30 minutes @ 6:45 pace with 4% incline
Actual workout: 54:07 - 7 myles for an average of 7:43. 15 minute warm-up at 7.5 MPH then bumped it up to 8.5 MPH with 4% incline BUT for only 25 minutes. Cooled down for 20 minutes to make it an even 7 myles.
I didn't make the full 30 minutes because I felt like I was pushing a bit out of my range i.e. lactate started to spill over... 8.5 MPH works out to be a 7:03 average but with a 4% incline the effort is more like 6:24. To hit 6:45 I had to be at 8.9 MPH and I don't think I'm ready for that yet. Here's a good chart to determine effort with added incline.
I find it extremely more difficult to sustain a pace on my TM as opposed to the roads and after doing a google search it looks like I'm not alone. After I get back from Utah I'm going to test my treadmill for accuracy as my TM is a least 9 years old. At any rate - awesome/tough workout!! It'll make those Christmas treats go down with less guilt.
Happy Holidays everyone!
Tuesday, December 23, 2008
23 myles - 3.14:16
HR urban trails - Noon
teens, cold wind, mud/ice/snow
mind/body - recovering from cold
easy effort
Felt decent today despite the cold temps and the cold in my nose - Although I think I've finally turned the corner (fingers crossed). With the looming back to back long runs coming up for the next few weeks I decided I would back up my 1.30 run from yesterday with my long run of the week. I basically just left the house not really knowing where I was going only that I needed to get 3 hours in. I ended up hitting everything from dirt roads, icy/muddy trails, upscale neighborhoods, asphalt, and even a little grass on the golf course.
Prescribed workout: 3 hour run @ or around 8:30 pace with the a run/walk combo.
Actual workout: 23 myles 3.14:16 with a 8:26 pace. I skipped the first walk at 28 minutes and then hit everyone after that for a 28/2 ratio. Every time I walked I ate a GU Roctane gel for a total of 6 without any GI upset. I felt great the entire time! I honestly think eating something every 1/2 hour is gonna cure me of my late race blunders. In addition, one of my sponsors Nathan Hydration sent me a new pack to try out - It's called the Blizzard (obviously for cold weather) - worked like a charm!
Gee whiz with all these long runs and regimented training you'd think I was training for a winter flat, sea level 100 mile race.....
teens, cold wind, mud/ice/snow
mind/body - recovering from cold
easy effort
Felt decent today despite the cold temps and the cold in my nose - Although I think I've finally turned the corner (fingers crossed). With the looming back to back long runs coming up for the next few weeks I decided I would back up my 1.30 run from yesterday with my long run of the week. I basically just left the house not really knowing where I was going only that I needed to get 3 hours in. I ended up hitting everything from dirt roads, icy/muddy trails, upscale neighborhoods, asphalt, and even a little grass on the golf course.
Prescribed workout: 3 hour run @ or around 8:30 pace with the a run/walk combo.
Actual workout: 23 myles 3.14:16 with a 8:26 pace. I skipped the first walk at 28 minutes and then hit everyone after that for a 28/2 ratio. Every time I walked I ate a GU Roctane gel for a total of 6 without any GI upset. I felt great the entire time! I honestly think eating something every 1/2 hour is gonna cure me of my late race blunders. In addition, one of my sponsors Nathan Hydration sent me a new pack to try out - It's called the Blizzard (obviously for cold weather) - worked like a charm!
Gee whiz with all these long runs and regimented training you'd think I was training for a winter flat, sea level 100 mile race.....
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