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
Wednesday, May 30, 2012
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.
Friday, May 18, 2012
Wednesday, May 16, 2012
TUESDAY
4.5 mi. easy with tom on the river road. felt pretty good, but i was distracted byt having someone to talk to... seemed like it was pretty fast, so that's good... 2-for-2 on the week!
Tuesday, May 15, 2012
MONDAY
4 mi. easy - although 'easy' was definitely a misnomer... it felt harder than it was and i was just genereally tired. i still did it though... 1 down, (5 or) 6 to go!
Sunday, May 13, 2012
long time, no post...
unfortunately, no post also indicates (almost) no run. this past week, though, i realized that i am only a month out from my birthday, and if i intend to hit my goal by then i had better get on my horse.
this week i ran 16 miles in 4 days. not great, but if i eat better and run more for the next 3 weeks i could get there...
hopefully next week 6 days and 20-24 miles... as my mug says, "make it happen." here we go.
this week i ran 16 miles in 4 days. not great, but if i eat better and run more for the next 3 weeks i could get there...
hopefully next week 6 days and 20-24 miles... as my mug says, "make it happen." here we go.
Thursday, May 10, 2012
last week
last week was good and bad. first, the bad. i only ran twice. there's not much else to say about that.
the good?
the two runs that i did have were great. i went for 7 on monday and then did an 11 mile long run on wednesday where no mile was slower than 8:00, despite a fair number of hills and a relatively warm day with temps in the mid to high 70s when i was running and with no shade. i felt good about that run, but then i wasn't good about making time the rest of the week when we were hosting meets to get out the door. as the temperatures keep rising, i need to get better about getting out the door first thing in the morning. one thing that would probably help is to hydrate better before i go to bed. i've gotten worse about that, i think.
the good?
the two runs that i did have were great. i went for 7 on monday and then did an 11 mile long run on wednesday where no mile was slower than 8:00, despite a fair number of hills and a relatively warm day with temps in the mid to high 70s when i was running and with no shade. i felt good about that run, but then i wasn't good about making time the rest of the week when we were hosting meets to get out the door. as the temperatures keep rising, i need to get better about getting out the door first thing in the morning. one thing that would probably help is to hydrate better before i go to bed. i've gotten worse about that, i think.
dear running
dear running,
lately, i haven't been a very good partner. i haven't made time for you the way that i used to. it isn't that you aren't a priority; it has just been too easy for me to use other things - work especially - as an excuse for not getting out the door. you've been so good about it, though, and it's reassuring to know that you'll still be there for me when i come back. our runs the last couple of days have been awesome, highlighting your unwavering commitment. as of now, i'm recommitting myself. the next month won't be easy, as i'll still have that pesky work hanging around, but i'll do my best to make time for you each day. i know that even though you're always there when i come around, it's still a two-way street and you can't do it without me. i'm going to try to get out the door each day with you, even if it's only for a very short run, because in fact, i really like you and like spending time with you. we're a good match for each other.
yours,
cassie
lately, i haven't been a very good partner. i haven't made time for you the way that i used to. it isn't that you aren't a priority; it has just been too easy for me to use other things - work especially - as an excuse for not getting out the door. you've been so good about it, though, and it's reassuring to know that you'll still be there for me when i come back. our runs the last couple of days have been awesome, highlighting your unwavering commitment. as of now, i'm recommitting myself. the next month won't be easy, as i'll still have that pesky work hanging around, but i'll do my best to make time for you each day. i know that even though you're always there when i come around, it's still a two-way street and you can't do it without me. i'm going to try to get out the door each day with you, even if it's only for a very short run, because in fact, i really like you and like spending time with you. we're a good match for each other.
yours,
cassie
Tuesday, May 1, 2012
great expectations
good start. bad finish. that's becoming a theme for me. i talked with dave a little bit the other day and we agreed that until the track season is over, i just need to focus on getting out the door as much as i can and not stress about hitting specific mileage or trying to get in workouts. those things are bonuses right now, but it stressed me out when i have an off day or two, and then it's too easy to throw in the towel for the rest of the week.
last week:
wednesday: 5 miles - legs felt not great, but i was glad to have gotten out the door.
thursday: 6 miles
fri-sunday - 0.
overall, 25 miles in 4 days.
so far this week:
monday: 7 miles easy in the arb. legs felt pretty stiff, but i ran this at a decent pace - roughly 8:10 pace for the first half and probably just under 8 for the second half - through the hilliest parts of the arb.
i think that my goal is going to be to get out the door each day even if only for 3 miles, but i'm not going to stress about a specific mileage for the day or for the week. even if i only ran 3-4 miles each day, i'd still run 25 miles which is as much as i ran last week anyway (and obviously, i won't run only 3-4 miles each day).
also, i signed up for a half marathon in july. that should help me stay motivated. i think that as long as i keep being consistent about getting in the miles for the next little bit here, having that race to gear up for during june and july will really get me going on workouts. i'm thinking that it would also be good to do a 10k during the last week of june or early july. then, i can do city of lakes 25k in september and the twin cities 10 miler in october. that should be a really fun race schedule between now and cim.
last week:
wednesday: 5 miles - legs felt not great, but i was glad to have gotten out the door.
thursday: 6 miles
fri-sunday - 0.
overall, 25 miles in 4 days.
so far this week:
monday: 7 miles easy in the arb. legs felt pretty stiff, but i ran this at a decent pace - roughly 8:10 pace for the first half and probably just under 8 for the second half - through the hilliest parts of the arb.
i think that my goal is going to be to get out the door each day even if only for 3 miles, but i'm not going to stress about a specific mileage for the day or for the week. even if i only ran 3-4 miles each day, i'd still run 25 miles which is as much as i ran last week anyway (and obviously, i won't run only 3-4 miles each day).
also, i signed up for a half marathon in july. that should help me stay motivated. i think that as long as i keep being consistent about getting in the miles for the next little bit here, having that race to gear up for during june and july will really get me going on workouts. i'm thinking that it would also be good to do a 10k during the last week of june or early july. then, i can do city of lakes 25k in september and the twin cities 10 miler in october. that should be a really fun race schedule between now and cim.
Subscribe to:
Posts (Atom)