Running Week of 10/05-10/10

Howdy,
Yesterday was my day off.
Today I rode my half commute and will ride home, so probably won't run.
Then my plan is (2nd to last week on Hal's half newbie training sched...)
Wed: 5m
Thu: 3m
Fri: 5m

Saturday I will bike around 30. Sunday I plan my last long run before my last week. Probably will do 11 miles (I'll be on MV and I mapped a nice route.)

How is your week looking? Susan, are you also following Higdon's training schedule for your half on the same day?

I have to say, this morning, after not having been (much) on the bike since the century, I wanted to gooooo. I felt very strong. But as fate had it my commuting buddy has a sinus infection, so I had to sit and spin. We took our time going in. She's bussing home so I'll go for a fast ride home.

WOW! I am second to post!
I did a 5:30 AM run (in the dark again!). Only a 3 miler. But at least I got up and out there. Just trying to get in the habit of the daily AM run.
Let's see if I can get out there again in the AM!

Back at it, after the weekend's fitness convention.

I put some higher pads under my big toe joints and went out for 4.25 to try them out. Felt good - but I'll see how my calves/Achilles feel tomorrow morning. That was the issue last time.

With the pads in my walking-around shoes, the main difference I notice is balance. Wow.... I'm not tottering around with basically two points of support on my feet, I actually have two corners in front. That sure makes it easier to walk! :rolleyes:

I jogged yesterday , 1 mile warm-up walk, 2 mile jog, 1 mile cool-down. This seemed to help my tired legs. Still, no lightning fast times...... "the race is not always to the swift, but to those who keep on running"

Quote:

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Originally Posted by indigoiis

How is your week looking? Susan, are you also following Higdon's training schedule for your half on the same day?

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No. I took a program off the Runner's World website, then modified it based on my tri training schedule. It's really hard to fit everything in! The RW training program had me running 4 days per week, but I can really only manage 3.

Starting November 1st, I'll be working with a coach to build my training plans month by month between now and next September. We'll just do one month at a time, and build as we go, with a couple very definite events as goals for the year.

Susan

Susan--you will love having a coach. Mine has told me to take it easy in this post race time, and I am ready to have a schedule again. It is really nice! What are you training for next september?

Quote:

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Originally Posted by kacie tri-ing

Susan--you will love having a coach. Mine has told me to take it easy in this post race time, and I am ready to have a schedule again. It is really nice! What are you training for next september?

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I have 2 BHAGs (Big Hairy Audacious Goals :D ) for 2010.

June 2010 - Pacific Crest Half Ironman
September 2010 - Ring of Fire 24hr time trial (250-275 goal)

This year I did the Olympic at Pac Crest and rode 16hrs (187 miles)in the 24hr race. I want to go "all in" for 2010!

I expect I'll also run the same half-marathon next October that I'm doing this year. Goal would be a time improvement - hopefullly sub-10min/mile.

I've spoken with my coach about the winter, and we're planning to dial back on the run distances especially. I want to work on speed over the winter, as well as core strength. My core is weak, and I think that holds me back in all three events. Plus, I'd love to have some killer abs. ;)

I ran 5.2 tonight in the city... such a different kind of run. I ran fast (for me.) 50 minutes. In my old Avias because I forgot my shoes today. I definitely felt the difference from the cheap shoes. But I still felt good.


Yesterday I rode and I wanted to just take off and ride really fast, but was riding with friends and had to hold back. I think the running is making me a stronger cyclist! I have so much more energy on rides, now.

I decided to barefoot it today and did a half hour around the neighborhood and the park on the corner. It was a pretty good run although I found myself pushing off a little too hard on the rough pavement and getting a bit of the "hot foot" feeling. The VFFs are great but they do block out a certain amount of the feedback you get from completely bare feet. I also tripped at one point in the park due to catching my toe in my opposite pant leg--I made the mistake of wearing some flared pants to run in. Bad idea. Hopefully nobody saw that...:o

Ran three in the pitch black this morning.
There's this runner guy, we call him Capt. Incredible because he is always dressed in red and black and runs like a superhero. Every time he passes my house (5:15 on the dot) each morning he makes a hacking noise. I am not sure why he does this by my house, but I think it is because we are the only house that comes up near the road, and the light from our porch probably reminds him to clear his throat. Maybe. It's very odd and overly routine. He is even more routine than my husband, who always wakes me at precisely 4:53 each morning before he leaves for work. It seems I am surrounded by natural alarm clocks. Of course, my purpose has now been to get up when my husband wakes me up and leave the house BEFORE Captain Incredible runs by our farm and makes his hacking noise.

I am sure then that the past few months I have freaked him out when, not regularly mind you (because I have to run different routes - I can't stand doing the same thing every day) I occasionally turn up out of the rural dark with my bouncing headlamp. He always shouts (much too loudly) "Morning!" and I always say, in my deepest, scariest freakiest voice, "Mohhrnin'!"

I'm evil.

Anyhow, I ran into him this morning and gave him a little spook, and he went his way, and I mine.

Tomorrow morning I will do 6, then ride Saturday, run long on Sunday before my mini-taper before the half.

I ran yesterday for the first time since my race. My SO and I went to the paved trail along the river. I ran 6 miles in 53 minutes. That's the fastest I've ever done it.

You certainly have an ambitious year planned Susan. I can definitely see why having a coach would be a great thing for you.

I have also used the Runner's World program for my half-marathon, and am now using it for my marathon plan. I didn't want to give up so much biking time so my plan only has 3 running days too. I have some health issues so that's already plenty of miles for my body anyhow.

I did a 6 mile run last night. It was the first time out after replacing my shoes. My feet were very happy to have good padding under them again. I won't let myself wait that long again. I love that I gotten to the point where a 6 mile run feels so easy now compared to how a 2 miler felt last year. I never, ever thought that I'd get to a point where I'd actually look forward to going out for a run. Running was always something that I had to make myself do before - there was never any joy in it like there is now. I don't even know when that feeling snuck up on me but I hope it's there to stay.

Today was one of those days (thankfully rare) when the hardest part of my run was dragging myself out the door. I found myself sitting on the couch, shoes on, checking out the weather channel and hoping the rain in the area was headed my way... it wasn't...

So I headed out the door, and the first mile was icky. So was the second. But then, when I got to the first convenient bail out point, at about 2.5 miles, I was feeling better. So I kept on going. At 3 miles, I was feeling pretty good; at 4 I felt great. Ended up going 5.25 miles, at a 10 min/mile pace (waiting at stoplights included). I'm awfully glad I got out the door!

Ugh...not such a good run today. Driving to the trail, I had a lady with a major case of road rage behind me (for a mile or two I thought she was following me, but then she turned onto another road) and then it was just an off day running-wise. Part of the problem on today's run was probably the wicked adductor trigger point I have somehow managed to develop--time to dig in (ouch) and hope it doesn't take too long to get rid of it!

Susan! Sounds like a blast!!!! I understand, I already have my 2010 planned out too :p

First run back post race! My #1 goal for the last HIM was to be able to still run (well, do more than limp around injured) after the race! Three miles, nice and easy, with no hip pain! Yippie! Sounds like a fun winter of building my running back up so that I am strong enough to IM train in January! :D:D