Running into Spring 3/16-3/22

[Crankin]

I ran 3.2 miles today, not counting the warm up. I did not feel that great, but I ran the whole time, for the second time. My goal was to do the whole thing, so I slowed down. Overall pace was 11:30, with one 23 minute section of 10:30 av. pace.
I was over dressed again..grrr. I should have worn my sleeveless base layer instead of a LS Craft jersey.
Tomorrow is a day off, except for stretching and core. Wednesday I am going on a 37 mile group ride and I hope to run again Thursday. Maybe by then, I'll be through the Chi Running book.

[alpinerabbit]

I ran to work this morning. The route is about 7K, with 80m Elevation gain in the first 3.
I took about 50 minutes, same as last year, about. I felt ok, except on the climb.

After a shower, I felt really good all morning, nothing like the slump I used to feel (I used to try on an empty stomach because I thought I couldn't handle breakfast, today I had a small bowl of muesli).

[OakLeaf]

Sprint intervals today, 9 x 1 minute. Almost every one of them was below a 7 minute pace, so I was feeling strong after a pretty hard ride yesterday. (Okay, I know that's some people's marathon pace, but to me it's an all-out sprint. )

I'm thinking of changing up my interval workout so that my recoveries last as long, and only as long, as it takes for my HR to drop to 140 bpm (which is the low end of my zone 2). That's based on something I was reading on the Chi Running newsletter today. Anybody have any thoughts on that?

Yoga and active rest tomorrow.

[Susan Otcenas]

Last night I went home from work and decided to lace up my shoes for an easy 30 minute run. It was just one day after my race, which would seem to call for a rest day. BUT we had a St. Patty's Day Potluck at work with a potato bar and corned beef and all sorts of yummy goodness... I just had to work off some of those calories!

My calves and ankles were tight for the first 2-3 minutes, but everything loosened up nicely after that.

Now that I've worked my way through the 13 week 10K program, I need to find a program that will prepare me for my half marathon in October. I've found a few online, but most want 4-5 days of running. I think 3 days is really all I can manage with my tri training.

I'm open to suggestions, if anyone has a link or program they'd like to share.

Susan

[michelem]

Hi Susan,

I used the FIRST Marathon Training Program with great success. Here is their 1/2 Marathon Training Program. It's a 3-day-a-week program, but keep in mind that you are running HARD on these three days.

Good luck to you!

http://www.furman.edu/first/Half%20M...%20Program.pdf

P.S. Make sure to figure out your pacing for the workouts (there are different tables and such on the website). Pacing is a key component to getting all you can out of this training program.

[OakLeaf]

Hi Michele... can you post links to the pacing tables? I couldn't find them on the website (only an order form for the book... yeah I know ) I really like the looks of that plan because it's structured pretty much the same as what I've been doing on my own, but with the intelligent focus I've been floundering on.

[michelem]

Here you go:

http://www.furman.edu/first/fmtp.htm

They are all in min./km, so you'll probably need to do some converting.

[OakLeaf]

Cool, thanks!

It's easy to switch back and forth between metric and Imperial on Garmin units and Garmin Training Center - I can set up the workouts metric and then do them/view them either way.

[Susan Otcenas]

Thanks Michele,

I took a look, but I think maybe I need something a little easier to start. I can run a 10K in just a few minutes over an hour. But that's the furthest I've been going to date. The program you linked to starts out with 9 miles as it's first long run. Oh, and I looked at the pacing chart. MY 30 minute 5K (of which I am rather proud ) was the very SLOWEST time on the pacing chart. Yup, I need me something easier.

My half isn't until October 18th, so I have time to work up to it.

I seem to have mis-placed the book I have with the 13 week 10K program in it. It has an "intermediate" level program in it for runners that finished the 10K and want to move on to something more challenging. I'll have to see if I can't lay my hands on it somewhere. It's probably buried in the disaster area I call a "home office".

Susan

[Urlea]

Susan- I've used Runner's World training programs since I started running. It lets you begin a program based off of your current weekly mileage & race pace. It also lets you decide how hard you want to train which can lessen the amount of days per week you run. HTH!

http://www.runnersworld.com/cda/smar...-0-0-0,00.html

Congrats again to everyone who raced over the weekend. Sounds like some cruddy weather, but you all did great!!! Good job!

I was back to running today. Some deep puddles had me rerouting my original route, but I managed a 3.7 miler. Should've let lunch settle longer, tummy was sloshy. Overall it wasn't bad though, beautiful day with temps in the upper 30s.

[Susan Otcenas]

Urlea - thanks for the link. I just put in my information and created something I think will work for me. It starts out 3 days per week for the 1st 6 weeks, then goes to 4. I'll give it a whirl for a while and see how it goes.

Do you do the speedwork on a track or a treadmill? I'd imagine that the treadmill would work best, as you can get the precise speed and distance called for in the program.

Susan

[Jolt]

I did my 30-minute run around the neighborhood today; it was sunny and in the mid 50s. Tomorrow is supposed to be another beautiful day so I think it will be another running day (maybe even on trails). It feels so good to run without getting any IT band twinges finally!

[eclectic]

susan I have been doing the 5k program, which is very similar to the 1/2 marathon training program so I just stuck w/ it for now, off of runners world and am now in week 10. I have found it very doable and it sets the pace for you depending on your speed. I am of more mature vintage and have been able to handle the distance increase each week.

I am still on the treadmill I was hoping to be transitioning to outside but the water, mud and ice still aren't good on the sidewalks or streets. A good friend who is a seasoned runner slipped and fell yesterday cutting his leg up. Definitely not worth it for me.

I did all 8 miles of my run yesterday on the treadmill I was able to hold the whole thing at a 12 min mile and keep my HR steady


Someone was wondering how anyone can be on the treadmill for over 1.5 hours - I found myself staring at a spot on the wall and meditating - I practiced zen meditation for a bit and found what I learned helpful. Also I broke it into 1/2mile chunks.

Oak I had to laugh at your comment about pace - I am a snail compared to everyone else!

I just have to remember that last Sept I could barely go 2 miles at almost a 13 min pace and even w/ that my HR would jump up. So I am very pleased w/ my progress.

Now just to get outside!

BTW my calves are still sore - I wasn't able to get a deep tissue massage like I wanted. A friend who is an OT said to roll my arches on a ball. I rolled them and it helped somewhat, also another experienced runner said it sounded like I was doing a mid-foot strike - last night I concentrated on proper form and it felt better. But I still feel like I was hit by a Mack truck. I need a good nights sleep

[Jolt]

I did about 45 minutes of trail running today, along with some walking since it was so nice I didn't want to come back inside yet. No idea what my pace was as I generally just go for time (especially on trails); all I know is that I am not exactly a speed demon. I discovered a new trail today and explored that. Tomorrow will not be a running day (three in a row may be pushing it)--I think I heard it's supposed to rain anyway.

[Susan Otcenas]

susan I have been doing the 5k program, which is very similar to the 1/2 marathon training program so I just stuck w/ it for now....I did all 8 miles of my run yesterday on the treadmill

Eclectic - Your 5K program has you running 8 miles in one workout?


I ran 5.25 miles this morning with a friend. We kept the pace very comfortable until the last 10 minutes, when we kicked it up a bit. I felt fairly strong, especially up the grades near the end. It's been nice having someone to run with once a week these past 3 weeks. Good conversation makes the miles go by fairly quickly.

Susan