10/17-10/23
Mon: 8.75 miles - 2 mile warmup with drills and 1 stride, 6 x 1k w/ 3 min recovery jogs (500m), 1.5 mile cooldown; 1ks went: 3:37, 3:34, 3:35, 3:35, 3:35, 3:34
Tue: AM - 3.5 miles @ 8:11/mile - easy run on treadmill with 1% incline
PM - 5.65 miles @ 8:03/mile w/ 142 avg heart rate - easy run, not feeling well & not much energy
Wed: unplanned rest day - sick
Thu: 5.1 miles @ 8:06/mile - easy run, still feeling sick & weak
Fri: 6.21 miles @ 7:33/mile w/ 146 avg heart rate - easy/moderate aerobic effort
Sat: AM - 4.6 miles @ 8:05/mile w/ 145 avg heart rate - easy run, got really tired and weak legs after 3 miles
PM - 4.84 miles - 4.5 miles @ 8:03/mile w/ 145 avg heart rate + 5 x 100m strides - easy run, got really tired and weak legs after 3 miles
Sun: 13.11 miles @ 7:30/mile w/ 151 avg heart rate - 1st half of run in 50:45, 2nd half in 47:38
Weekly Totals: 8 runs, 51.76 miles
Thoughts/re-cap
Monday's workout went really well. It was a workout to inject a little speed into my running. Being that I am running a 10k on 10/29, I figured this was a way to touch on both speed and specific-endurance. I figured I'm in about 3:45/km shape for the 10k, so this workout was @ 104-105% of my planned race pace. Sure, the rests may have been too long or I could have done more (8-10) reps, but the way I figured is I am just getting into base fitness, so this would be a good gauge. I knew I would gain some benefit of running near race pace. I also know that I have placed very little time on speed and intensity workouts because of my "fragile" state, so this workout would boost me mentally.
The rest of the week and into the weekend was kind of crushed by getting sick. I seem to get sick twice a year, with the change of the season. I get a wicked sore throat, weak and tired. It pretty much dictated that the rest of the week would be easy running just getting in the miles. I was successful in still meeting my goal for the week, which was 50+ miles. I felt the effects of my moderate efforts (Friday & Sunday) the day after the runs. Saturday I had no energy after about 3 miles of both runs. I knew my body was struggling with the demands of getting healthy coupled with just an easy effort. This is depicted in the elevated heart rate of those Saturday runs. Additionally, today I can feel more congestion in my head than the last few days.
Sunday's run was a win for me. Not the run itself, but how I felt. I did not feel any discomfort in my lower left leg throughout the run. I felt like I was 100% "running" healthy. I feel as though as time goes on, I am relearning how to fire the proper muscles while running. This includes focusing on my core and not using my back. The functional movements and stretches my physical therapist gave me really seem to be working. I now believe I will soon say these injuries are in the past. This was a big step.
This week will be a cutback week with the race. I am going to do all easy running except for one day which I will try and get some pop in my legs with fast 200s. For November, I hope to have 2 weeks in the mid 50s, will try and hit 60 for a third week and have another cutback week.
My attempt to return to training and racing because I enjoy it and to see how fast I can run.
Monday, October 24, 2011
Tuesday, October 18, 2011
What a week!
10/10-10/16
Mon: AM - 4 miles @ 8:09/mile - wore vibrams; on treadmill w/ 1% incline, 7.4 speed; easy run
PM - 6.24 @ 8:02/mile w/ 142 avg heart rate - easy run on hilly route
Tue: 8.25 miles - 2.75 mile warmup, 2 mile cooldown, 3.5 mile tempo in 21:27 (6:08/mile)
Wed: AM - 3.8 miles @ 8:15/mile - easy run on hilly route by office
PM - 5.25 miles @ 8:04/mile w/ 138 avg heart rate - easy run
Thu: 8.5 miles @ 6:58/mile w/ 157 avg heart rate - goal of run was 6 miles at 85% of 10K pace
Fri: 5.63 miles @ 7:50/mile w/ 139 avg heart rate - easy run at sub 8-minute pace
Sat: 12.5 miles @ 7:46/mile w/ 154 avg heart rate
Sun: 3 miles @ 8:44/mile - unplanned regeneration run with no regards as to pace
Weekly Totals: 9 runs, 57.17 miles
Thoughts:
Tuesday's tempo run was a welcome change. The last couple months I had been running tempos about every other week, but I had not experienced much improvement in terms of pace. I had noticed increased endurance, but not improved pace. I knew I had lost come of the top end speed I used to have, and it is possible it hasn't returned because I have not focused on that aspect of training.
Thursday's workout was maybe the best I have had in a long time. I wanted to get in 6 miles at sub 7-minute per mile pace. I wanted to get into a rythmn and just go with it. After taking the first two miles to get into the run and warmup, I dropped down to pace. It felt tough getting down to that pace, but once I was there, I felt really strong. I decided to extend the run a little and did 6.5 below 7-minute pace. I could have kept going, but I was pleased and had achieved the point of the workout, hanging right around 6:50/mile for those 6.5 miles.
The remainder of the week I accomplished what I set out to do, which was take it easy and get in 50+ miles for the 2nd week in a row. Throughout the week, I felt like my health was improving, almost to the point where it was a non-factor. I'm not quite ready to say that yet as I have some lingering lower left leg tightness. I continue to focus on keeping my stride uniform and using the proper muscles for the act of running. I do not expect this to happen overnight, but I do expect continued improvement. I am religiuosly foam rolling and performing the stretches provided by my physical therapist.
My running continues to progress, with the last 2-3 weeks being the breakthrough I have been hoping for for months, if not years! I will continue to stay vigilant in my actions to "get normal".
I think I finally may have found a race that works within my schedule. The Eerie Erie 10K is in the morning of Saturday, 10/29. This would be a good measuring stick to see where I stand as I hopefully progress towards beginning an actual training program for a specific goal race. That is a big question mark for me right now because I am not comfortable identifying specific paces for workouts. Getting back on the starting line will be exciting.
Mon: AM - 4 miles @ 8:09/mile - wore vibrams; on treadmill w/ 1% incline, 7.4 speed; easy run
PM - 6.24 @ 8:02/mile w/ 142 avg heart rate - easy run on hilly route
Tue: 8.25 miles - 2.75 mile warmup, 2 mile cooldown, 3.5 mile tempo in 21:27 (6:08/mile)
Wed: AM - 3.8 miles @ 8:15/mile - easy run on hilly route by office
PM - 5.25 miles @ 8:04/mile w/ 138 avg heart rate - easy run
Thu: 8.5 miles @ 6:58/mile w/ 157 avg heart rate - goal of run was 6 miles at 85% of 10K pace
Fri: 5.63 miles @ 7:50/mile w/ 139 avg heart rate - easy run at sub 8-minute pace
Sat: 12.5 miles @ 7:46/mile w/ 154 avg heart rate
Sun: 3 miles @ 8:44/mile - unplanned regeneration run with no regards as to pace
Weekly Totals: 9 runs, 57.17 miles
Thoughts:
Tuesday's tempo run was a welcome change. The last couple months I had been running tempos about every other week, but I had not experienced much improvement in terms of pace. I had noticed increased endurance, but not improved pace. I knew I had lost come of the top end speed I used to have, and it is possible it hasn't returned because I have not focused on that aspect of training.
Thursday's workout was maybe the best I have had in a long time. I wanted to get in 6 miles at sub 7-minute per mile pace. I wanted to get into a rythmn and just go with it. After taking the first two miles to get into the run and warmup, I dropped down to pace. It felt tough getting down to that pace, but once I was there, I felt really strong. I decided to extend the run a little and did 6.5 below 7-minute pace. I could have kept going, but I was pleased and had achieved the point of the workout, hanging right around 6:50/mile for those 6.5 miles.
The remainder of the week I accomplished what I set out to do, which was take it easy and get in 50+ miles for the 2nd week in a row. Throughout the week, I felt like my health was improving, almost to the point where it was a non-factor. I'm not quite ready to say that yet as I have some lingering lower left leg tightness. I continue to focus on keeping my stride uniform and using the proper muscles for the act of running. I do not expect this to happen overnight, but I do expect continued improvement. I am religiuosly foam rolling and performing the stretches provided by my physical therapist.
My running continues to progress, with the last 2-3 weeks being the breakthrough I have been hoping for for months, if not years! I will continue to stay vigilant in my actions to "get normal".
I think I finally may have found a race that works within my schedule. The Eerie Erie 10K is in the morning of Saturday, 10/29. This would be a good measuring stick to see where I stand as I hopefully progress towards beginning an actual training program for a specific goal race. That is a big question mark for me right now because I am not comfortable identifying specific paces for workouts. Getting back on the starting line will be exciting.
Monday, October 10, 2011
Motivation and such
Week of 9/26-10/2: 35.21 miles
10/3-10/9
Mon: 7.29 miles @ 8:05/mile w/ 135 avgHR - easy run
Tue: 8.25 miles @ 7:35/mile w/ 148 avgHR - first half comfortable and easy (7:47/mile downhill), negative split 2nd half up (7:22/mile uphill)
Wed: 5.3 miles @ 8:05/mile - easy run
Thu: 7.09 miles @ 7:54/mile - easy run, just wanted to see how easy I could make consistent 8 minute miles feel
Fri: AM - 4 miles @ 8:09/mile - easy run on treadmill at gym (1% incline, 7.4 speed)
PM - 5.01 miles @ 7:27/mile - moderate effort
Sat: planned rest day
Sun: 13.19 miles @ 7:23/mile w/ 153 avgHR - purpose was to go out 1st half comfortably & do 2nd half at a moderate effort, actual 1st half: 50:04 - 7:35/mile, 2nd half: 47:18 - 7:10/mile
Weekly Totals: 7 runs, 50.13 miles
First week of 50+ miles in probably over a year! It wasn't without its hiccups. My left leg & knee have been a little achy. It could be ITBS, so I have gotten intimate with my foam roller again. This is why Wed & Thu were fairly easy and light as I just wanted to let it rest a little.
As you can probably see, I am doing a lot of strength running right now. I am concentrating on getting in some of that higher level aerobic work with the least amount of stress to the body as possible. I need to continue to do strides or introduce uphill sprints once or twice a week as well as get in some tempo pace work. The difficult part for me right now is trying to figure out what my tempo pace should be as I do not have a good indication of my current level of fitness. I may just need to jump in a 5k and see what I can do to give me a better idea of what paces I should using for various workouts.
It's been fun to watch the paces of my runs come down along with the corresponding heart rate associated with the paces. I feel like my endurance is slowly returning, but I must admit I have no speed right now. This is fine with me as I am rebuilding that aerobic foundation and will add layers of work to it over time...it's a long term approach. I just have to continue to be patience and intelligent about my progress in order to avoid setback.
My stride continues to feel as though it is improving. I feel smoother. When I concentrate of firing my quads and hamstrings while maintaining tall, even shoulders, I have had brief interludes where I feel as though I am floating along...like I used to feel. I'll keep telling myself to stretch and I have my fingers crossed physical therapy will bring me to "proper alignment" and pain-free running!
10/3-10/9
Mon: 7.29 miles @ 8:05/mile w/ 135 avgHR - easy run
Tue: 8.25 miles @ 7:35/mile w/ 148 avgHR - first half comfortable and easy (7:47/mile downhill), negative split 2nd half up (7:22/mile uphill)
Wed: 5.3 miles @ 8:05/mile - easy run
Thu: 7.09 miles @ 7:54/mile - easy run, just wanted to see how easy I could make consistent 8 minute miles feel
Fri: AM - 4 miles @ 8:09/mile - easy run on treadmill at gym (1% incline, 7.4 speed)
PM - 5.01 miles @ 7:27/mile - moderate effort
Sat: planned rest day
Sun: 13.19 miles @ 7:23/mile w/ 153 avgHR - purpose was to go out 1st half comfortably & do 2nd half at a moderate effort, actual 1st half: 50:04 - 7:35/mile, 2nd half: 47:18 - 7:10/mile
Weekly Totals: 7 runs, 50.13 miles
First week of 50+ miles in probably over a year! It wasn't without its hiccups. My left leg & knee have been a little achy. It could be ITBS, so I have gotten intimate with my foam roller again. This is why Wed & Thu were fairly easy and light as I just wanted to let it rest a little.
As you can probably see, I am doing a lot of strength running right now. I am concentrating on getting in some of that higher level aerobic work with the least amount of stress to the body as possible. I need to continue to do strides or introduce uphill sprints once or twice a week as well as get in some tempo pace work. The difficult part for me right now is trying to figure out what my tempo pace should be as I do not have a good indication of my current level of fitness. I may just need to jump in a 5k and see what I can do to give me a better idea of what paces I should using for various workouts.
It's been fun to watch the paces of my runs come down along with the corresponding heart rate associated with the paces. I feel like my endurance is slowly returning, but I must admit I have no speed right now. This is fine with me as I am rebuilding that aerobic foundation and will add layers of work to it over time...it's a long term approach. I just have to continue to be patience and intelligent about my progress in order to avoid setback.
My stride continues to feel as though it is improving. I feel smoother. When I concentrate of firing my quads and hamstrings while maintaining tall, even shoulders, I have had brief interludes where I feel as though I am floating along...like I used to feel. I'll keep telling myself to stretch and I have my fingers crossed physical therapy will bring me to "proper alignment" and pain-free running!
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