well, this week was a mixed bag. on the plus side - i had a really great workout on thursday and some other exciting things happened life-wise. on the minus side - those exciting things made my mileage and long run suffer (read: non-existent).
monday: easy 6 miles. arb was still pretty wet from last weekend's rains, so i went a different way to the end. a bit of a side stitch again.
tuesday: easy 5.5 in the arb - major side stitch that required some walking on the way home.
wednesday: off. decided that since i just keep getting these side stitches, maybe i need a day off to let it chill out.
thursday: 8 miles, 6 miles at half marathon pace. this workout went great. i was trying to simulate the hills in the middle of the half marathon, but i knew i was making it harder than the race actually would be. in spite of that, i still kept all of my miles between 6:45 and 6:55, even the most hilly ones. by the end, my legs felt tired muscularly, but other than that, i felt great. i clearly still need to keep working on my hill strength, but this was a very encouraging workout. i did get some slight pain in my side, but it never fully materialized as a side stitch, so that was good.
friday: 7.5 miles along the river road in the cities. this is a pretty approximate mileage, since i didn't measure it and went on time. also, my legs felt really good, so i kept having to make myself slow down. i was almost tempted to do my long run this day when i got to the 3 mile turnaround. by the time i got to around the 3.5 mile turnaround, i realized that was probably not the smartest plan. feeling good at 3.5 miles is not quite the same as feeling good at 11 or 12. also, it was relatively flat and i still had hopes of getting in a hilly long run. in hindsight, i probably should have just gone with it. absolutely no side stitch pain. woot!
sat and sun: OFF - sitting next to my cell phone, waiting on it to ring. not a good use of my weekend days, but that's what happened.
total: 27 miles in 4 days, no long run.
Monday, June 25, 2012
Monday, June 18, 2012
this week
i need to chat with dave about what i should do workout-wise this week, but here's my mileage plan:
6-8-8-6-11-6-5 = 50 if for some reason, my legs are feeling terrible and i really need to, i could take sunday off and make it 45 in 6 days, but otherwise, i'm going to try to make this happen.
6-8-8-6-11-6-5 = 50 if for some reason, my legs are feeling terrible and i really need to, i could take sunday off and make it 45 in 6 days, but otherwise, i'm going to try to make this happen.
oh brother
it has been almost three weeks since i last updated. i probably had better do this in backward order, but for clarity sake, i'll try to still make the end product flow in chronological order. the first (oldest) updates might be kind of shaky, though.
week of may 28th:
monday-wednesday on last post. mileage was 6-0-8
thursday-saturday... can't really remember... but definitely one day off and probably two 6 mile runs. i vaguely know the weekly mileage.
sunday: 11 mile, hilly long run. this went really well, though my legs were really wiped by the end. went out wall street to kane to woodley, took the first left up a crazy hill and then turned right and came back on spring creek to the house. by the end it was hard to keep my pace around 7:40 because my legs were tired from the hills. it felt like a really good effort.
total: 37 miles in 5 days.
week of june 4th:
monday: 7 miles easy. legs tired from sunday's long run, but generally pretty good.
tuesday: off
wednesday: 5 miles easy. ran over to d&d's house to discuss training and it was quite hot...didn't end up getting in quite as much mileage as i had planned because we ended up talking quite a bit more, which was okay.
thursday: 6-7? not sure...
friday: off. at the state meet.
saturday: 6 miles easy in the arb before graduation
sunday: 10 miles. this was a comically awful run. in the first 1/2 mile, i could tell my legs were heavy in a dead way, not an "i'm going to perk up eventually and feel much better" way. about 1 mile in, i almost turned around to change shorts because i could tell that mine were chafing, but decided to go with it. meanwhile, my stomach was kind of intermittently hurting - nothing threatening, but just a little hurty. then, about 4 miles in, i got a side stitch of the major, not going away, nothing you can do about it variety. i'd run for a while and then stop and try to stretch it out and it would feel better for a bit and then come right back. i'm not sure i should really get credit for this run, but i suppose i did cover the distance, which is worth at least something.
total: ~34-5 miles in 5 days.
last week:
monday: 6 in the arb. decent pace, probably around 8:00 or a little over, but my legs did not feel good. this had me a little nervous to be doing a workout the next day with dave, but i figured we'd just see what happened. i also got the side stitch again that had plagued me during sunday's long run, so that was a bit concerning.
tuesday: 8 miles. best workout in a really really long time. we went back out to the end of the arb and headed up the hill to sciota. i did the first mile as just a warm up and then stretched a bit before starting. my instructions were to get my heartrate around 170-180, erring on the lower side earlier, and roughly that should translate to 7:00 pace. My HRs ended up staring around 170, and then gradually creeping up to 191 for the last mile, but my paces were crazy! 6:48, 6:54, 6:55, 6:48, 6:31, 6:40. During the 6:31, I had to stop and tie my shoe, so it was actually a 6:41. As a reminder, the first mile is downhill, the second mile is a bit rolly, and then after that, it's pretty much completely flat. I felt good the whole time and like I could have possibly done a 7th mile, but I could feel my form starting to fall apart a bit, which for me, tends to mean sitting. I tried to max my HR after the workout, but I could only get it up to 196, which was weird. Oh well. It did help that the weather was finally good - 53 at workout time. All in all, a great day!
wednesay: off - traveling
thursday: off - traveling
friday: off - traveling
saturday: 6 with kelsey in the arb. very nice to have someone to run with, but legs felt stiff from 2 long flights in 3 days and a day on my feet for 6 hours.
sunday: 10 at around 7:45. dundas, baby, dundas. this went really well until the very end when i started to get a side stitch again...this is getting crazy. i'm wondering if my back is tight and this is what is causing me to get more side stitches than normal. i may have to get the hubs to give me a backrub!
total: 30 in 4 days. not ideal, but this was a bit of a crazy week with the last minute travel.
week of may 28th:
monday-wednesday on last post. mileage was 6-0-8
thursday-saturday... can't really remember... but definitely one day off and probably two 6 mile runs. i vaguely know the weekly mileage.
sunday: 11 mile, hilly long run. this went really well, though my legs were really wiped by the end. went out wall street to kane to woodley, took the first left up a crazy hill and then turned right and came back on spring creek to the house. by the end it was hard to keep my pace around 7:40 because my legs were tired from the hills. it felt like a really good effort.
total: 37 miles in 5 days.
week of june 4th:
monday: 7 miles easy. legs tired from sunday's long run, but generally pretty good.
tuesday: off
wednesday: 5 miles easy. ran over to d&d's house to discuss training and it was quite hot...didn't end up getting in quite as much mileage as i had planned because we ended up talking quite a bit more, which was okay.
thursday: 6-7? not sure...
friday: off. at the state meet.
saturday: 6 miles easy in the arb before graduation
sunday: 10 miles. this was a comically awful run. in the first 1/2 mile, i could tell my legs were heavy in a dead way, not an "i'm going to perk up eventually and feel much better" way. about 1 mile in, i almost turned around to change shorts because i could tell that mine were chafing, but decided to go with it. meanwhile, my stomach was kind of intermittently hurting - nothing threatening, but just a little hurty. then, about 4 miles in, i got a side stitch of the major, not going away, nothing you can do about it variety. i'd run for a while and then stop and try to stretch it out and it would feel better for a bit and then come right back. i'm not sure i should really get credit for this run, but i suppose i did cover the distance, which is worth at least something.
total: ~34-5 miles in 5 days.
last week:
monday: 6 in the arb. decent pace, probably around 8:00 or a little over, but my legs did not feel good. this had me a little nervous to be doing a workout the next day with dave, but i figured we'd just see what happened. i also got the side stitch again that had plagued me during sunday's long run, so that was a bit concerning.
tuesday: 8 miles. best workout in a really really long time. we went back out to the end of the arb and headed up the hill to sciota. i did the first mile as just a warm up and then stretched a bit before starting. my instructions were to get my heartrate around 170-180, erring on the lower side earlier, and roughly that should translate to 7:00 pace. My HRs ended up staring around 170, and then gradually creeping up to 191 for the last mile, but my paces were crazy! 6:48, 6:54, 6:55, 6:48, 6:31, 6:40. During the 6:31, I had to stop and tie my shoe, so it was actually a 6:41. As a reminder, the first mile is downhill, the second mile is a bit rolly, and then after that, it's pretty much completely flat. I felt good the whole time and like I could have possibly done a 7th mile, but I could feel my form starting to fall apart a bit, which for me, tends to mean sitting. I tried to max my HR after the workout, but I could only get it up to 196, which was weird. Oh well. It did help that the weather was finally good - 53 at workout time. All in all, a great day!
wednesay: off - traveling
thursday: off - traveling
friday: off - traveling
saturday: 6 with kelsey in the arb. very nice to have someone to run with, but legs felt stiff from 2 long flights in 3 days and a day on my feet for 6 hours.
sunday: 10 at around 7:45. dundas, baby, dundas. this went really well until the very end when i started to get a side stitch again...this is getting crazy. i'm wondering if my back is tight and this is what is causing me to get more side stitches than normal. i may have to get the hubs to give me a backrub!
total: 30 in 4 days. not ideal, but this was a bit of a crazy week with the last minute travel.
Wednesday, May 30, 2012
i really need to post more often
luckily, i remember what i did last week, more or less, but i really should get better about updating more often. this time, i blame nationals, but i probably could have found internet somewhere other than my room since that was a bajillion dollars.
last week:
monday: 4 miles. i initially planned to go 6, but then i felt awful, so i kept it short.
tuesday: OFF given travel day to nationals
wednesday: 5 miles on a treadmill at around 8 min pace. this was by far the best treadmill run i have had in my entire life, and i didn't want to gouge my eyes out at the end thanks to headphones that plugged into the screen on my treadmill. the powers of television are amazing!
thursday: 6 miles with 3x1 mile at 6:32, with 1/4 mile recovery between. this workout was shockingly easy to do, in part because of the magic treadmills described above. i probably would have done another mile, but i was running out of time.
friday: 6 miles easy
saturday: 9 miles with 3 miles at 7:00 pace. a bit of gi distress toward the end of the 3 miles meant that i did 3 instead of 4 and 9 instead of 10 on the day. all in all, a very nice workout, though.
sunday: off. wiped after a late night return.
total: 30 miles in 5 days.
this week, so far:
monday: 6 miles easy. nothing too special to report about this run other than that my legs felt relatively good and i pushed the pace a bit on the first half and then i got a nasty side stitch at about the half way and the 2nd half was a slog (slow jog) home.
tuesday: OFF. i got started gardening and ended up taking the day off instead of running.
wednesday: 8 miles with some threshold mixed in. my original plan was to do 2x2 miles at 6:30 pace, but it became pretty obvious that my legs weren't quite up for that. then, my side stitch from monday came back with a vengeance at 1.5 miles. it stopped and stretched it out, which seemed to help but it kept coming back off and on throughout. the actual miles were something like 6:32, 6:40, 6:45. i ended up only doing 3.25 or something like that because when the side stitch came back for the last time, i decided it was time to bag it. i'd already been stopped by a train (i was out on the dundas path) on that rep, so stopping twice seemed a bit silly. not the workout i had hoped for, but i felt good that i had done it after. hopefully with a bit more consistency, these threshold workouts will just keep getting better.
my goal for this week is to hit 45 in 6 days. i can do it with mileage something like: 6-0-8-8-6-11-6
last week:
monday: 4 miles. i initially planned to go 6, but then i felt awful, so i kept it short.
tuesday: OFF given travel day to nationals
wednesday: 5 miles on a treadmill at around 8 min pace. this was by far the best treadmill run i have had in my entire life, and i didn't want to gouge my eyes out at the end thanks to headphones that plugged into the screen on my treadmill. the powers of television are amazing!
thursday: 6 miles with 3x1 mile at 6:32, with 1/4 mile recovery between. this workout was shockingly easy to do, in part because of the magic treadmills described above. i probably would have done another mile, but i was running out of time.
friday: 6 miles easy
saturday: 9 miles with 3 miles at 7:00 pace. a bit of gi distress toward the end of the 3 miles meant that i did 3 instead of 4 and 9 instead of 10 on the day. all in all, a very nice workout, though.
sunday: off. wiped after a late night return.
total: 30 miles in 5 days.
this week, so far:
monday: 6 miles easy. nothing too special to report about this run other than that my legs felt relatively good and i pushed the pace a bit on the first half and then i got a nasty side stitch at about the half way and the 2nd half was a slog (slow jog) home.
tuesday: OFF. i got started gardening and ended up taking the day off instead of running.
wednesday: 8 miles with some threshold mixed in. my original plan was to do 2x2 miles at 6:30 pace, but it became pretty obvious that my legs weren't quite up for that. then, my side stitch from monday came back with a vengeance at 1.5 miles. it stopped and stretched it out, which seemed to help but it kept coming back off and on throughout. the actual miles were something like 6:32, 6:40, 6:45. i ended up only doing 3.25 or something like that because when the side stitch came back for the last time, i decided it was time to bag it. i'd already been stopped by a train (i was out on the dundas path) on that rep, so stopping twice seemed a bit silly. not the workout i had hoped for, but i felt good that i had done it after. hopefully with a bit more consistency, these threshold workouts will just keep getting better.
my goal for this week is to hit 45 in 6 days. i can do it with mileage something like: 6-0-8-8-6-11-6
Friday, May 25, 2012
so i guess it's friday already...
ok - so this weekhasn't been quite as good as last week:
mon: off - all-around bad day, so i took the day off...
tues: 5 mi. easy
wed: off - cruisin' club and the cruise-a-palooza took precedence. i went to ho.bros. with weissenborn instead of running, but it was worth it. this day off killed the 6-day plan for this week.
thurs: 6.5 with kian, tolan, and bobby - went great, except for a gastro-intestinal difficulty that arose at about 6 mi. other than that, though, it was really good!
i guess the new plan is 25 mi. in 5 days instead of 30 mi. in 6 days...
mon: off - all-around bad day, so i took the day off...
tues: 5 mi. easy
wed: off - cruisin' club and the cruise-a-palooza took precedence. i went to ho.bros. with weissenborn instead of running, but it was worth it. this day off killed the 6-day plan for this week.
thurs: 6.5 with kian, tolan, and bobby - went great, except for a gastro-intestinal difficulty that arose at about 6 mi. other than that, though, it was really good!
i guess the new plan is 25 mi. in 5 days instead of 30 mi. in 6 days...
Monday, May 21, 2012
CATCH-UP, WRAP-UP, START-UP...
ok so i clearly wasn't very good about posting either, but as opposed to previous lapses in posting on my part, this one happily did not indicate a lack of running! what follows is a quick catch-up, a wrap-up of last week, and the a start-up geared toward the coming week:
friday: long run/workout! 5mi. (7:00 / 6:30 / 7:00 / 6:30 / 7:00) felt good if a little hard. i didn't feel like it wrecked me, but it wasn't easy either.
saturday: 4 mi. easy - recovery, i guess
sunday: 3.5 mi. easy
total for the week: 25(!) in 6 days. this week i am going for 28-30 mi. in 6 days... i am committed!
friday: long run/workout! 5mi. (7:00 / 6:30 / 7:00 / 6:30 / 7:00) felt good if a little hard. i didn't feel like it wrecked me, but it wasn't easy either.
saturday: 4 mi. easy - recovery, i guess
sunday: 3.5 mi. easy
total for the week: 25(!) in 6 days. this week i am going for 28-30 mi. in 6 days... i am committed!
Sunday, May 20, 2012
oh no!
i waited so long to post...i don't even really remember what all i did. this may not end up being exactly right, but it should be vaguely correct.
last week:
monday: OFF - didn't go running in the morning and then it was birthday evening, so we went out to dinner instead.
tuesday: 6 miles easy in the arb
wednesday: 6 miles easy in the arb - legs felt better than this, but i was initially planning to do my long run on thursday, so i took it easy mileage-wise.
thursday: 6 miles easy - i was going to do my long run this day and then my legs felt terrible...or i felt sick or something...i don't really remember, but i know i didn't end up going long for some reason.
friday: 10 mile long run. legs felt great! i probably would have gone farther, but i was a bit limited on time because i hadn't planned on going that far until i was already going.
saturday: 8 mile easy run. legs still felt surprisingly great. it helped that moorhead is totally flat, so it wasn't particularly challenging.
sunday: OFF -woke up really sick with a nasty cold, so i took the day off and took two naps with kittens instead.
total: 34 miles in 5 days. best week in a long time!
this week:
monday: OFF - still pretty sick.
tuesday: OFF - sick and hadn't slept well at all the night before
wednesday: OFF - i felt quite a bit better on wednesday and probably could have gone for a run, but decided that one last day of rest was a good idea.
thursday: 3 miles - really really terrible. i ran about 8:30 pace and felt like i had run way faster. also, the breathing made my throat hurt a lot.
friday: 4 miles - a little bit better, but not a ton. my throat felt better this time, but i still ran around 8:15 pace and it felt faster than it should have.
saturday: OFF - somewhat unintentionally, somewhat to let my body continue to catch up.
sunday: 6 miles - this felt better than friday, but not 100% yet. my pace was a little faster - probably around 8:00, but it felt physically harder than it should have. this cold is particularly hard to get rid of.
total: 13 in 3 days...not such a good week, but hopefully i'm on the mend and can get back on track next week.
last week:
monday: OFF - didn't go running in the morning and then it was birthday evening, so we went out to dinner instead.
tuesday: 6 miles easy in the arb
wednesday: 6 miles easy in the arb - legs felt better than this, but i was initially planning to do my long run on thursday, so i took it easy mileage-wise.
thursday: 6 miles easy - i was going to do my long run this day and then my legs felt terrible...or i felt sick or something...i don't really remember, but i know i didn't end up going long for some reason.
friday: 10 mile long run. legs felt great! i probably would have gone farther, but i was a bit limited on time because i hadn't planned on going that far until i was already going.
saturday: 8 mile easy run. legs still felt surprisingly great. it helped that moorhead is totally flat, so it wasn't particularly challenging.
sunday: OFF -woke up really sick with a nasty cold, so i took the day off and took two naps with kittens instead.
total: 34 miles in 5 days. best week in a long time!
this week:
monday: OFF - still pretty sick.
tuesday: OFF - sick and hadn't slept well at all the night before
wednesday: OFF - i felt quite a bit better on wednesday and probably could have gone for a run, but decided that one last day of rest was a good idea.
thursday: 3 miles - really really terrible. i ran about 8:30 pace and felt like i had run way faster. also, the breathing made my throat hurt a lot.
friday: 4 miles - a little bit better, but not a ton. my throat felt better this time, but i still ran around 8:15 pace and it felt faster than it should have.
saturday: OFF - somewhat unintentionally, somewhat to let my body continue to catch up.
sunday: 6 miles - this felt better than friday, but not 100% yet. my pace was a little faster - probably around 8:00, but it felt physically harder than it should have. this cold is particularly hard to get rid of.
total: 13 in 3 days...not such a good week, but hopefully i'm on the mend and can get back on track next week.
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