Friday, March 30, 2012
Thursday, March 29, 2012
tuesday / wednesday...
tues. - good 6 mi. @ 7:00 at the rec because i am kind of a wuss, and it was kind of a gale outside... felt good in general.
wed. - great 4.25 along the river @ (a little under) 6:30! with a stop to stretch. felt pretty good, especially afterwards.
tonight - long run with metz at the lakes! should be fun, if cold and rainy... i am going for 7-ish...
wed. - great 4.25 along the river @ (a little under) 6:30! with a stop to stretch. felt pretty good, especially afterwards.
tonight - long run with metz at the lakes! should be fun, if cold and rainy... i am going for 7-ish...
Tuesday, March 27, 2012
happy windsday!
it was very blustery both of these days. monday i had a strong cross-wind and tuesday i went in the arb and hardly noticed it.
monday: 5 easy ~8:00 pace for the first half and ~7:45 for the second half. My legs felt surprisingly good after the sunday long run. i didn't feel especially peppy, just not especially bad either. it was raining like crazy, so i wore my neon orange jacket and was completely dry when i got back. that was $35 well spent!
tuesday: 5 miles in the arb ~8:15 pace. today my legs felt kind of bad. i think it was 3 days in a row of feeling awesome and slightly pushing the pace catching up with me. i also felt kind of dehydrated, though, so that might have been part of it. it seems like it's always a bit slower in the arb, so it was probably a more typical pace/effort, but my legs certainly felt more fatigued.
monday: 5 easy ~8:00 pace for the first half and ~7:45 for the second half. My legs felt surprisingly good after the sunday long run. i didn't feel especially peppy, just not especially bad either. it was raining like crazy, so i wore my neon orange jacket and was completely dry when i got back. that was $35 well spent!
tuesday: 5 miles in the arb ~8:15 pace. today my legs felt kind of bad. i think it was 3 days in a row of feeling awesome and slightly pushing the pace catching up with me. i also felt kind of dehydrated, though, so that might have been part of it. it seems like it's always a bit slower in the arb, so it was probably a more typical pace/effort, but my legs certainly felt more fatigued.
4sure
easy 4 mi. at the rec becuase it was cold and windy. it seemed better just go to the rec center and be done with it than to waffle about whether or not to go and whether i had enough clothes and whether i would get wet, and whether ... anyway, also the outside of my right knee was hurting in the IT band place, so i was a little concerned about that too. i stretched my IT bands really well before, during, and after the run, and it feels better now. (knock on wood) hopefully it stays ok.
on the whole it was an ok, if not totally great 4 mile run, which is not something i am in a position to complain about...
on the whole it was an ok, if not totally great 4 mile run, which is not something i am in a position to complain about...
Monday, March 26, 2012
catch-up and relish!
wow - i have a lot to catch up on... ok - a-here we go:
tues - off (planned)
wed - 6.25 mi. @ 6:45-ish! felt amazing - worlds better than mon.
thurs - off (unplanned) - didn't have time in between moving desks at work and meeting weissenborn and g
fri - 7 mi. @ 7:00-ish (i think from here on out, i amg going to forget the '-ish' since these are all approximate paces anyway. - ran with jack delehanty around the lakes - felt ok...
sat - 5 mi. @ 7:00 - i could feel the long run still in my legs...
sun - 3 mi. @ 7:00 - pretty chill but i could definitely feel the wear-and-tear of the week.
total for the week: 27.5(!) in 5 days. goal for this week: 30-32 in 6 days...
tues - off (planned)
wed - 6.25 mi. @ 6:45-ish! felt amazing - worlds better than mon.
thurs - off (unplanned) - didn't have time in between moving desks at work and meeting weissenborn and g
fri - 7 mi. @ 7:00-ish (i think from here on out, i amg going to forget the '-ish' since these are all approximate paces anyway. - ran with jack delehanty around the lakes - felt ok...
sat - 5 mi. @ 7:00 - i could feel the long run still in my legs...
sun - 3 mi. @ 7:00 - pretty chill but i could definitely feel the wear-and-tear of the week.
total for the week: 27.5(!) in 5 days. goal for this week: 30-32 in 6 days...
Sunday, March 25, 2012
time to play a little catch up, but first...rock chalk, party people! final four, here we come.
wednesday: day off. decided that one more week with a day off would be a good idea and my legs were feeling tired on monday and even on tuesday, so i thought it wise to just take a down day.
thursday: legs felt worlds better, but the side stitch came back. sort of a funny run, as it was raining pretty hard, but warm, so i decided to try out my new neon orange rain jacket. of course, i got too hot within a mile and took it off and tied it around my waist. within about 1/4 mile, i started to get a side stitch in the same spot as on tues, and in hindisight, i wonder if it had to do with my jacket being tied too tight. i ended up stopping to stretch it out a couple of times but still had it for the duration. 4.5 miles slow and easy - legs felt better, but still a slow pace.
friday: 4 miles, ~7:50 min pace. i had hoped to do more, but delayed too long getting out the door and only had time for 4 miles. i was planning to do my long run on saturday and really wanted to nail it, so i decided it was better to go shorter rather than faster. nice run, though.
saturday: 5.5 miles, 7:45 pace. legs felt unbelievably great on this run and if the sun hadn't been setting, i would have made this my long run day. as it was, i had to work really hard not to go any faster than 7:45 because it felt effortless. also spent a good chunk of the day outside gardening, which, while not the most strenuous, did make me sore back- and glute-wise the next day.
sunday: 9 miles, progressive run starting at 7:45 pace for first 3-4 miles and ending up ~7:15, 6:56, 6:33, ~8:00. this run was awesome. my legs felt a bit stiff and not quite as effortless as on saturday at the start, but stopping to stretch after 2 miles helped some. i still felt like i had to work a little harder than i had the day before, but i was amazed at how easily i brought the pace down to low 7:00s and then under. by the end of the 8th mile, when i was running 6:30 pace, i was working pretty hard to keep it there and my stomach was starting to feel a little tight and unhappy. i'm sure it's just getting used to working hard again. i was pretty sore when i was stretching after, but it was in all the same places that i was sore before the run, so i don't think much of it was specifically from the run. it will be interesting to see how my legs feel tomorrow since they have felt really good while walking around after.
weekly total: 32 in 6 days
goals for next week: 40-42 in 7 or 36-38 in 6, 9-10 mile long run.
wednesday: day off. decided that one more week with a day off would be a good idea and my legs were feeling tired on monday and even on tuesday, so i thought it wise to just take a down day.
thursday: legs felt worlds better, but the side stitch came back. sort of a funny run, as it was raining pretty hard, but warm, so i decided to try out my new neon orange rain jacket. of course, i got too hot within a mile and took it off and tied it around my waist. within about 1/4 mile, i started to get a side stitch in the same spot as on tues, and in hindisight, i wonder if it had to do with my jacket being tied too tight. i ended up stopping to stretch it out a couple of times but still had it for the duration. 4.5 miles slow and easy - legs felt better, but still a slow pace.
friday: 4 miles, ~7:50 min pace. i had hoped to do more, but delayed too long getting out the door and only had time for 4 miles. i was planning to do my long run on saturday and really wanted to nail it, so i decided it was better to go shorter rather than faster. nice run, though.
saturday: 5.5 miles, 7:45 pace. legs felt unbelievably great on this run and if the sun hadn't been setting, i would have made this my long run day. as it was, i had to work really hard not to go any faster than 7:45 because it felt effortless. also spent a good chunk of the day outside gardening, which, while not the most strenuous, did make me sore back- and glute-wise the next day.
sunday: 9 miles, progressive run starting at 7:45 pace for first 3-4 miles and ending up ~7:15, 6:56, 6:33, ~8:00. this run was awesome. my legs felt a bit stiff and not quite as effortless as on saturday at the start, but stopping to stretch after 2 miles helped some. i still felt like i had to work a little harder than i had the day before, but i was amazed at how easily i brought the pace down to low 7:00s and then under. by the end of the 8th mile, when i was running 6:30 pace, i was working pretty hard to keep it there and my stomach was starting to feel a little tight and unhappy. i'm sure it's just getting used to working hard again. i was pretty sore when i was stretching after, but it was in all the same places that i was sore before the run, so i don't think much of it was specifically from the run. it will be interesting to see how my legs feel tomorrow since they have felt really good while walking around after.
weekly total: 32 in 6 days
goals for next week: 40-42 in 7 or 36-38 in 6, 9-10 mile long run.
Tuesday, March 20, 2012
a (side) stitch in time...
tuesday: 4 miles slow and easy out woodley and back. got a side stitch a little before the halfway turnaround and it persisted, despite a couple of stretch breaks, for the rest of the run. no fun, and hopefully it will be gone tomorrow.
blown out!
wow! it was WINDY yesterday, and the wind was coming exactly in the direction of river road where i was running, so it was essentially out into a crazy headwind, and then back with a crazy tailwind. (i was really glad to have the tailwind, though!) it was the same route as my long run last week, but it felt a lot harder. also, i forgot how much little things hurt when you are out of shape. left achilles feeling sore/fatigued, right knee feeling sore, hip flexors fatigued. oh well...
6.25 @ pretty fast (6:40-ish!) with a break to stretch about 2 mi. into the run.
today will probably be off, but maybe i will get out for a couple of miles in northfield... tomorrow will be long-ish again.
6.25 @ pretty fast (6:40-ish!) with a break to stretch about 2 mi. into the run.
today will probably be off, but maybe i will get out for a couple of miles in northfield... tomorrow will be long-ish again.
the reason i never run on the olaf side
that damn hill gets me every time. not really, but i was reminded why i don't run up 2nd street on a regular basis. that sucker is tough! especially on the day after a long run.
monday: 5 miles ~7:45 pace? i ran over to donna and dave's to feed their animals and then ran home after consuming a large quantity of extra cheddar goldfish crackers and water. despite being uphill on the way over and downhill on the way back, i think i was about the same pace both ways. my legs felt pretty tight after standing around for a while, and they were sore after and the next day.
monday: 5 miles ~7:45 pace? i ran over to donna and dave's to feed their animals and then ran home after consuming a large quantity of extra cheddar goldfish crackers and water. despite being uphill on the way over and downhill on the way back, i think i was about the same pace both ways. my legs felt pretty tight after standing around for a while, and they were sore after and the next day.
Monday, March 19, 2012
hoping for a cold
i've never in my life hoped i had a cold as much as i am right now, since the alternative is allergies. if it is a cold, it's the most perplexing one i've ever had, but here's hoping.
thursday: 4 easy - out woodley and back. ~8:00 pace. legs felt pretty wiped, so i cut it a mile shorter. also, my head was super-congested.
friday: didn't feel great and had an awkward chunk of time with a recruit that led to no run. probably a good decision overall.
saturday: off. planned day off because of kayleen's visit.
sunday: 8 mile long run in the lower arb. first 5 miles ~8:00, last 3 miles ~7:00. i picked it up from the end of the arb back to home because my legs felt pretty good (as they should after two days off) and it just sort of happened. if i had to guess, i'd say that it was somewhere between threshold and marathon pace, but i'm not really sure. i certainly couldn't have kept doing that for a whole lot longer, and it was taking a lot more effort toward the end than it was at the beginning, but a lot of that felt like muscle strength more than anything else.
weekly total: 27 miles in 5 days
goals for this week: 9 mile long run, 7 days of running, 37 miles (5-5-4-5-5-9-4?) or 40 if i'm feeling super-duper-crazy-awesome.
thursday: 4 easy - out woodley and back. ~8:00 pace. legs felt pretty wiped, so i cut it a mile shorter. also, my head was super-congested.
friday: didn't feel great and had an awkward chunk of time with a recruit that led to no run. probably a good decision overall.
saturday: off. planned day off because of kayleen's visit.
sunday: 8 mile long run in the lower arb. first 5 miles ~8:00, last 3 miles ~7:00. i picked it up from the end of the arb back to home because my legs felt pretty good (as they should after two days off) and it just sort of happened. if i had to guess, i'd say that it was somewhere between threshold and marathon pace, but i'm not really sure. i certainly couldn't have kept doing that for a whole lot longer, and it was taking a lot more effort toward the end than it was at the beginning, but a lot of that felt like muscle strength more than anything else.
weekly total: 27 miles in 5 days
goals for this week: 9 mile long run, 7 days of running, 37 miles (5-5-4-5-5-9-4?) or 40 if i'm feeling super-duper-crazy-awesome.
Thursday, March 15, 2012
long run!
6.25 mi. @ 6:40!
it definitely wasn't easy or pretty, but i got it done. the route was great! unfortunately, river road is hillier than i remember, but at least it is also very active in the evening! today i am going for 4-5 from work, so hopefully i can find another good route.
it definitely wasn't easy or pretty, but i got it done. the route was great! unfortunately, river road is hillier than i remember, but at least it is also very active in the evening! today i am going for 4-5 from work, so hopefully i can find another good route.
Wednesday, March 14, 2012
back to the arb!
tuesday: 5 miles easy out woodley and back. roughly 7:40 pace on the way out and 7:35 on the way back. i keep trying to not push it, but it just feels like i'm running through water and not getting anywhere. like in a dream where you keep running in place and you can't catch up as a man steals all your chocolate waffles. it was just like that. i think i just need to chill back and let it happen instead of worrying about it.
wednesday: 5 miles IN THE ARB! slower today, in part because the arb is a little soft, turny, hilly, and in part because my legs were sort of tired from the last couple of days. it was a beautiful day and i'm psyched to be back in the arb more regularly!
wednesday: 5 miles IN THE ARB! slower today, in part because the arb is a little soft, turny, hilly, and in part because my legs were sort of tired from the last couple of days. it was a beautiful day and i'm psyched to be back in the arb more regularly!
uh-oh...
0 mi. because i got weirded out by running from work and wearing short shorts through the office on my way out. Today i will not take no for an answer. this week is off to a bad start! time to change that...
Tuesday, March 13, 2012
monday
5 miles - easy, roughly 7:45 pace on the way out and 7:35 on the way back. my legs didn't feel great - just tired and heavy at the start, but they must have loosened up as i went along. i didn't feel like i had picked up the pace, or even like i was running 7:45 to begin with. i guess i need to just run more on feel and not worry about how fast it ends up being.
the wreck center...
last night the wreck center closed on me while i was in the middle of a run that was going very well. this unfortunate event put me in such a foul mood that i did not finish the run outside (or even stretch) when i got home. i still got a partial run done, but it shifted the days around in my weekly plan.
3 mi @ 6:50
today: a real attempt at running from work at the end of the day! river road? the U? stone arch bridge? who knows what this evening holds...
3 mi @ 6:50
today: a real attempt at running from work at the end of the day! river road? the U? stone arch bridge? who knows what this evening holds...
Monday, March 12, 2012
weekly wrap
friday: 4 easy, broken up and untimed. i planned to do part of alison's workout with her, but she just kicked too much butt and i couldn't do it with her. also, it turned out to be a great workout for me to watch her and work on her running form...yeah, that's why i didn't do the workout...
saturday: 4ish easy. legs felt tired and heavy. i stopped and stretched part way through, which helped, but i think that 6 days in a row for the first time was catching up with me.
sunday: intentional day off and run-n-fun team meeting.
week total: 29 miles in 6 days.
at the r-n-f meeting, they gave us free stuff, which was really exciting, and now i'm feeling more excited about racing this summer. i'm also feeling a little bit under the gun to get fit fast so i don't embarrass myself, but a small dose of that is probably helpful. i just need to take it one week at a time and not feel any pressure to start racing before i feel ready. i can get in at least a couple of races with them toward the end of the summer, no problem, and that should leave me plenty of time to get fit.
goals for next week: 6 days of running - kayleen will be here on saturday, so i'll probably just take that off - and 33 miles with an 8-9 mile long run.
saturday: 4ish easy. legs felt tired and heavy. i stopped and stretched part way through, which helped, but i think that 6 days in a row for the first time was catching up with me.
sunday: intentional day off and run-n-fun team meeting.
week total: 29 miles in 6 days.
at the r-n-f meeting, they gave us free stuff, which was really exciting, and now i'm feeling more excited about racing this summer. i'm also feeling a little bit under the gun to get fit fast so i don't embarrass myself, but a small dose of that is probably helpful. i just need to take it one week at a time and not feel any pressure to start racing before i feel ready. i can get in at least a couple of races with them toward the end of the summer, no problem, and that should leave me plenty of time to get fit.
goals for next week: 6 days of running - kayleen will be here on saturday, so i'll probably just take that off - and 33 miles with an 8-9 mile long run.
wrapping up last week...
all in all, it was a great week. really it was the first realy week of running i have done for several months. the mileage and consistency can both be impoved, of course, but in general, i am happy with last week.
fri: 0 mi. - intentional day off
sat: 0 mi. - unintentional day off... oops.
sun: 4.5 mi. - workout! 1 mi. warmup, 3 x .5 mi. on (6:00) / .5 mi. off (7:00), 1 mi. cooldown!
the workou felt pretty good (not easy, but not impossible) so at some point this week i am thinking a 1 mi. @ 6:00 interval is a good test.
20.5 mi. total for the week in 5 days, with one workout. this week i am shooting for 25-27 (depending on how things go) in 6 days (if not 7), and a couple of workout. my long run last week was 5, so this week i am planning to make it 6 with jack delehany on thursday.
i am feeling inspired by cassie's newly minted mebership with the run-n-fun race teamand all the cool stuff she got from them! here we go...
fri: 0 mi. - intentional day off
sat: 0 mi. - unintentional day off... oops.
sun: 4.5 mi. - workout! 1 mi. warmup, 3 x .5 mi. on (6:00) / .5 mi. off (7:00), 1 mi. cooldown!
the workou felt pretty good (not easy, but not impossible) so at some point this week i am thinking a 1 mi. @ 6:00 interval is a good test.
20.5 mi. total for the week in 5 days, with one workout. this week i am shooting for 25-27 (depending on how things go) in 6 days (if not 7), and a couple of workout. my long run last week was 5, so this week i am planning to make it 6 with jack delehany on thursday.
i am feeling inspired by cassie's newly minted mebership with the run-n-fun race teamand all the cool stuff she got from them! here we go...
Thursday, March 8, 2012
thursday
~5 miles easy with alison and simone at nationals. we just went on time, so i'm not really sure about pace. i'd guess +/- 7:30, but who knows. fairly strong head/cross wind on the way out meant that we ran 1 min faster on the way back.
playing catch-up...
ok - so now that i pushed so hard for a training blog, i have yet to really use it. oops! a-here we go:
monday - 5 mi. easy @ 7:00
tuesday - 4 mi. easy @ 7:00-ish
wednesday - 4 mi. @ mostly 7:00-ish
thursday - 3 mi. @ 7:00 / 7:00 / 6:40
this is the best week i have had in a LONG time! so far so good. the plan is to get out for at least 6 days this week (maybe 7!), and when the week started I planned to go for more than 20 mi. at this point, 20 looks all but guaranteed, so maybe 3-4 per day for the next 2 or 3 days...
so far so good!
monday - 5 mi. easy @ 7:00
tuesday - 4 mi. easy @ 7:00-ish
wednesday - 4 mi. @ mostly 7:00-ish
thursday - 3 mi. @ 7:00 / 7:00 / 6:40
this is the best week i have had in a LONG time! so far so good. the plan is to get out for at least 6 days this week (maybe 7!), and when the week started I planned to go for more than 20 mi. at this point, 20 looks all but guaranteed, so maybe 3-4 per day for the next 2 or 3 days...
so far so good!
wednesday and a general plan
wednesday: 4 miles easy ~7:50 pace. i went out and back on woodley, which is pretty flat and mentally easy. felt relatively good, but not unbelievably great. legs felt fatigued.
talked with dave for a bit today about training. we didn't get too much locked down, but agreed that for right now, my primary focus has to be on getting out the door every day, even if it's only for a couple of miles. he thought my long run seemed like a good distance and that i should keep upping it as i'm able. eventually, i'll start adding in a marathon pace workout each week - probably as part of my long run. i'll have a second workout, most likely alternating hills with lactate threshold.
talked with dave for a bit today about training. we didn't get too much locked down, but agreed that for right now, my primary focus has to be on getting out the door every day, even if it's only for a couple of miles. he thought my long run seemed like a good distance and that i should keep upping it as i'm able. eventually, i'll start adding in a marathon pace workout each week - probably as part of my long run. i'll have a second workout, most likely alternating hills with lactate threshold.
Tuesday, March 6, 2012
did i mention i need to stretch?
tuesday: 7 miles ~ 7:52 pace.
it was close to 60 degrees out this afternoon, so i had to take advantage by doing my long run today. i went 7 out-and-back on hall street, which is the same route i took last week. however, while last week my legs felt pretty good and the weather was awful, this week the weather was great and my legs felt pretty bad. after 5 miles, they felt decent, but it took that long for them to loosen up, and i never felt especially swift. my guess is that my complete lack of stretching yesterday was at least partially to blame. my calves, particularly, were really tight. the hills were decently good, though. as slow as it makes my runs right now, i think that it's good to do hilly routes as much as possible.
it was close to 60 degrees out this afternoon, so i had to take advantage by doing my long run today. i went 7 out-and-back on hall street, which is the same route i took last week. however, while last week my legs felt pretty good and the weather was awful, this week the weather was great and my legs felt pretty bad. after 5 miles, they felt decent, but it took that long for them to loosen up, and i never felt especially swift. my guess is that my complete lack of stretching yesterday was at least partially to blame. my calves, particularly, were really tight. the hills were decently good, though. as slow as it makes my runs right now, i think that it's good to do hilly routes as much as possible.
Monday, March 5, 2012
monday
5 miles - ~7:40 pace ave. legs felt great, as they should after 3 days off from running and a sunday spent lazing on the couch. i'll have to be careful not to go too fast in the next couple of days. i'm thinking long run on thursday before we leave for nationals, to be certain it gets done.
goals
in an effort to make myself a bit more accountable, here are my goals for this week:
1. run 7 days a week - 6 will be okay, but only if i end up taking off Sunday or Saturday (during nationals). that means running every day during the week.
2. long run of 7-8 miles. 7 miles last week felt pretty good, so 8 might not be a problem, but that combined with running more days/week...we'll see.
3. stretch, stretch, stretch.
4. shoot for at least 30 mi in 7 days, possibly more like 35.
all of this is subject to change if i end up sitting down to talk with dave about training this week. this should be a good start, though.
1. run 7 days a week - 6 will be okay, but only if i end up taking off Sunday or Saturday (during nationals). that means running every day during the week.
2. long run of 7-8 miles. 7 miles last week felt pretty good, so 8 might not be a problem, but that combined with running more days/week...we'll see.
3. stretch, stretch, stretch.
4. shoot for at least 30 mi in 7 days, possibly more like 35.
all of this is subject to change if i end up sitting down to talk with dave about training this week. this should be a good start, though.
Friday, March 2, 2012
playing catch-up
last week, if my memory is correct, i ran 5 days, and ran approx 25 miles. that felt really really easy, good, fast. one of those runs was an impromptu workout, progression run style, and started around 7:30 pace and ended around 6:30 pace over 5 miles.
this week, more running, but not feeling as awesome. my guess is that my legs are hella weak, and the regular running, even at low mileage, is catching up to me.
monday: off, which was silly since i could have gone in the morning
tuesday: 7 mile long run in the sleety nastiness, but i felt good after about having gone instead of sitting inside in my sweats with lawrence warming my lap - 8:00 pace
wednesday: 3 brutal miles on a treadmill. treadmills and i do not get along, especially after a long run and not enough stretching. i was hoping to get in 4 miles, but it was all i could do to get in 3 without falling on my face. on top of that, they were slow...like 8:40 or something.
thursday: 4 miles that felt relatively good, but not particularly fast - 7:40ish pace.
i'm hoping to corner dave next week to come up with a training plan, but my guess is that we'll end up being kind of gradual about it depending on how quickly my legs adapt to training again.
this week, more running, but not feeling as awesome. my guess is that my legs are hella weak, and the regular running, even at low mileage, is catching up to me.
monday: off, which was silly since i could have gone in the morning
tuesday: 7 mile long run in the sleety nastiness, but i felt good after about having gone instead of sitting inside in my sweats with lawrence warming my lap - 8:00 pace
wednesday: 3 brutal miles on a treadmill. treadmills and i do not get along, especially after a long run and not enough stretching. i was hoping to get in 4 miles, but it was all i could do to get in 3 without falling on my face. on top of that, they were slow...like 8:40 or something.
thursday: 4 miles that felt relatively good, but not particularly fast - 7:40ish pace.
i'm hoping to corner dave next week to come up with a training plan, but my guess is that we'll end up being kind of gradual about it depending on how quickly my legs adapt to training again.
Thursday, March 1, 2012
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