Wednesday, May 25, 2016

Hill work, 6 miler, I love my Forerunner 230, @garmin @garminfitness

I have the black one.
Today, I really tried to push it on a couple serious climbs during my run.  I had an almost mile long ascent on 6-7% grade in mile 3 and mile 5.  The splits of my run are shown below and the pace shows my growing fitness.  Whereas a couple months ago, these climbs killed me and I was in the high 8:00's and 9:00's on the hill, I now am low 8:00's.  In training, these times are fine.  I will expect to push even harder on a couple key hills during the race, but when someone is behind you, you can always run faster. :)

Today, my second run with my new Garmin, I am loving it more and more.  It connects to GPS lightning quick and I am still learning all the features.  As I said yesterday, a full review is coming, after i am more comfortable with it.  However, early reports are fantastic.

15:49- 0:39 (7%)7'35"/MI
23:55+ 0:31 (-7%)8'06"/MI
32:02+ 0:01 (-1%)8'07"/MI
40:23+ 0:14 (-3%)8'21"/MI
47:54- 0:50 (9%)7'31"/MI
Also, visible above, my fastest mile was my last mile.  Mile 2 was my only true downhill.  The others were rolling to hilly.

Tuesday, May 24, 2016

800's for speed and fitness

Today, I ran an 800m repeat workout to build some fitness and some speed at the same time.  If you have never done 800M repeats, try it, they are fun.  Yeah right.  Sprinting for 800M and resting and repeating kicks your ass.  I ran 8 of the 800's and took between 2:30-3:30 off in between to walk and recover.  The times on my intervals were the following.


That range is basically from a 6:22/mile pace at my slowest, down to a 6:02/mile pace for my fastest, also the last one I did.  I should mention that I ran these on a .25 mile loop that had some hills to it, no flat track repeats.  I plan to repeat this workout, drop the times even lower, and hopefully get to do between 10-12 of them, on June 7th.  

Yesterday, I took off as I have been sick with some virus that has me feeling like crap and has given me a really nice case of pink eye in my left eye.  I get to wear my glasses all day and while running, yeah!!  This week will be moderate from here, with Saturday and Sunday being soccer tournament days, and the Ridgewood Run on Monday.  I am excited to see where I am at for the 5K.  I should be able to run pretty strong.

Finally, I got my new watch yesterday, and used it on todays' run.  It's the Garmin Forerunner 230.  I will full review it in a week or so, after having run a couple times in it and raced with it Monday.  Early report, in a word, Awesome!

Friday, May 20, 2016

Short on time...How about a simple, painful 35 min speed session?

Sometimes, you just do not have the time for a workout that you wish you had.  I was hoping to have a good amount of time today and to put in 12-15X400M repeats.  I realized mid day that I was going to be short on time.  Not wanting to scrap the session completely, I modified my plan.  This is what I decided on and ran:

I started with a 5 minute, roughly half mile jog.  I then ran 10X400M repeats.  All the repeats were between 80-90 seconds each.  Also, the rest period between was considerably shorter than the last time I did these repeats.  I kept my rest between at a mere 60 seconds.  After 7-8 of the 400's, I was sucking wind pretty good and that 60 second rest, seemed to go so fast.  I finished up with another 5 minute, half mile jog.  

I only had about a 3.5 mile workout total, but I kicked my ass and got some good speed work in.  Tuesday, I plan to run another speed session.  I want to run 800M repeats and really stretch myself out to get my speed up.  

I have a month left before race day, starting tomorrow.  I have the fitness to go long, but I need to add the speed to my runs and lower my pacing.

05/19/2016 Progressive 6 mile run

15:52- 0:05 (1%)7'53"/MI
23:42- 0:03 (0%)7'50"/MI
31:24- 0:08 (1%)7'42"/MI
38:53- 0:13 (2%)7'28"/MI
45:46- 0:34 (7%)6'53"/MI

The splits above represent a 6 mile run I did yesterday, Thursday, after a day off being under the weather.  I felt strong as I went and wanted to push a little.  I didn't want to overdo it though, since today, I am running 400M repeats for some speed work.  I didn't intentionally make each mile faster, but rater, I was trying to build as my run went along.  

Pushing a little more as a run develops is great way to build endurance and also some mental strength and focus.  Concentrating during training can prove difficult as you sometimes get caught up slogging the miles away.  Focusing on your pace to the extent of keeping it strong can keep you in the game even on a day when you are simply getting miles in.

Wednesday, May 18, 2016

Aside from running, fitness is important, and tomorrow is a new day

As a PE teacher, besides the importance of running to my life, overall fitness is a constant and a key.  Today, I am a little under the weather.  I'm not sure what it's about or what I have or how long I will have it, but running was not happening today.  However, it is beautiful outside and I wanted to get some sun and not sit and dwell on how I feel.  I was able to get out and walk 3 miles this afternoon.  Although, I do't feel great and I don't physically feel better from the walk, mentally I feel satisfied.

I think it's important to satisfy yourself when you can and when things don't go exactly the way you want.  I had planned to run 6 miles today and continue my week building miles.  I knew this morning that it wasn't happening.  I didn't want to drop everything though, so I got outside and walked.  

Tomorrow is a new day, hopefully a running day, or maybe another walking day.  

Tuesday, May 17, 2016

05/17/2016 Today's long run

The splits from today's long run are below.  I am starting to see some real fitness building as my slowest mile, even though it was on nearly 7% grade, was 8-8:20/mile pace.  Also, a considerable hill later, in mile 9, was still only 8:17/mile.  Besides what the GPS is telling me, I simply felt stronger today.  Overall, I ran 12 miles in 1:32:47, a pace of 7:43/mile.  I would prefer that first mile or tow be a little slower, building speed through the run, but I just felt good.  Over the next couple weeks, I need to add significant speed work.  This will start Friday with 800M repeats, and continue next Tuesday with 400M repeats.

14:14+ 0:11 (-3%)7'12"/MI
21:57+ 0:30 (-7%)7'43"/MI
29:46+ 0:06 (-2%)7'49"/MI
37:15- 0:21 (4%)7'28"/MI
45:15+ 0:32 (-8%)8'00"/MI
53:36+ 0:19 (-5%)8'20"/MI
1:01:32- 0:23 (4%)7'56"/MI
1:09:50+ 0:20 (-5%)8'17"/MI
101:17:49- 0:17 (3%)7'59"/MI
111:25:08- 0:40 (8%)7'18"/MI
121:32:39+ 0:12 (-3%)7'31"/MI

Monday, May 16, 2016

A new week begins well rested, @therunningcorps @runcompetitor

It's a great feeling, running after a couple days off.  By the time Friday's workout ended, I was 34 miles into the week and really tired.  Today, after taking the weekend off, I felt great from the first step.  Even though the wind was pounding me the whole 6 miles, I felt strong and ran a fast 6 miles.  I didn't take it easy on the hills either, I ran strong and tried to get myself moving with good strides up each rolling hill.  

Rest is important to the body as it needs time to repair itself.  Sleep, nutrition, active rest, etc., all aid in the body recovering from intense activity for the week.  It is especially important to us Masters athletes ( I F-ing hate that term BTW, I'm faster than most 25 year olds) because of the time to recover.  Take this excerpt from an article by Pete Magill (running Genius) at Competitor Magazine online:

Overtraining in younger athletes generally results from an extended period of running too hard, too long, or a combination of both. In masters runners, a single instance of two hard workouts in a row without adequate recovery can do the same. That’s because aging slows healing in muscles and connective tissue, reduces some hormonal production (including Growth Hormone [GH or HGH], which activates fitness adaptation), and is inevitably accompanied by a loss in nervous system efficiency. Blast your body while it’s still struggling to recover from a previous workout, and we masters don’t bend, we break.

For the duration of the workout, my splits looked like this below.  I am still using my phone for my GPS by the way.  It sucks, I hate running with its gigantitude in my front pocket bouncing around.  It is quite annoyning.  Yes, I know gigantitude is not a word, but I don't care.  I am getting closer to buying a new watch though.  I have narrowed it down to a couple choices.  Right now, the Garmin Forerunner 230 is in the lead!!!