Friday, June 27, 2014

06/27/2014 AM hilly 6 miles

After a little prodding from the better half, I got out early this morning for a strong 6 miles.  I am not a morning person, at all.  However, when I do suck it up and get out the door, I feel better about getting my run in early and being able to move on with the day.  Consequently, thank you Maura for reminding me of that. 

I ran my normal 10K-ish route that is constant hills.  It is just over 6 miles and I was able to average about 7:50/mile.  Next weekend, as my final big run before the race, I will probably slow the pace and do 2 or 3 loops of this run to stretch out and use the clock up a bit more.

Although the temp is not even in the 80's, the humidity is crazy, making it thick, stuffy air.  It was a good lead in for a summer race workout.  

Wednesday, June 25, 2014

06/25/2014 PM 5 mile workout with hill sprints

I have run roughly 9000 laps around the field at my school.  After the first 4000, I started to get a little bored simply running.  Consequently, I now have to change something up just about every time I go out so that I feel good about being on there again.  Today, knowing that I couldn't spend an hour or an hour and a half getting a good workout in, I decided to bang out a 4 mile run and add in some hill sprints.  This is how it went:

I ran a mile, then did 5 sprints up a 30 meter hill that is a decent grade. I did this 4 times in a row so I had 4 miles and 20 sprints in total.  This, plus an ending cool down of about 1/4 mile gave me a 5 mile workout in about 42:50.  It was a great workout in not a really long amount of time.  Add in the fact that it's about 86 degrees today, I am spent.

06/25/2014 30 minute walk stretches out the legs

When the weather is really hot, like 80's, I really feel a benefit to a good quick walk.  I walked for around 30 minutes and I feel, my legs especially, like I am really loosened up.  After a couple days in a row of running, my legs feel good.  I am going to see how good they feel in a little bit with a good bit of mileage in a run this afternoon!

Tuesday, June 24, 2014

06/24/2014 6 miles, Progressive Farlek Run

I have much better energy today.  I was able to get a good workout in and some decent mileage.  I started with a 1 mile warmup.  I then proceeded into a Fartlek run where the first 1/4 mile of each mile I ran hard, followed by 3/4 of a mile jogging.  Also, each start of a new mile got faster, hence the progressive nature. The whole workout took me about 50:12.  It looked like this:

1 mile warm up in 9:15ish


1/4 mile in 1:45 (that's 7:00/mile pace)
3/4 mile jog

1/4 mile in 1:30 (6:00/mile pace)
3/4 mile jog

1/4 mile in 1:24 (5:36/mile pace)
3/4 mile jog

1/4 mile in 1:20 (5:20/mile pace)
3/4 mile jog

1 mile cool down in 8:15ish

Great cross training workout for runners

Visit this link at Runner's World for an awesome workout for runners and really anyone.  The workout hits all of the body and only takes about 30 minutes.  Check out the site and watch the videos on each exercise.  I have done most, if not all, of the exercises and like the sequence this article puts them in.  

The great things about this workout include the following:

1.  You don't need to go to a gym!
2.  All you need, a yoga ball, a kettlebell (or single heavy dumbell), & 2 dumbells.
3.  Works the whole body.
4.  Doesn't take forever.
5.  It has a lot of balance related exercise, good for everybody.

Monday, June 23, 2014

Technical issues, a little help here.

So, I have had about 4-5 people tell me in the last week or two that they tried to post a comment on the blog and couldn't figure it out or simply could not get it to work.  Leaving a comment on a blog should not require you to be a Rhode's Scholar, so I need to try and make it easier.  

I tinkered around with some things and may have fixed it.  If any of you have a chance, please give it a try and see if you can comment on any of the recent posts.  Also, if you can include in your comment how you got to the site, that may give me some info as to which ways it does work and which ways may still be a pain in the a$$.

Thanks and after you post the comment, go for a run!

06/23/2014 AM 6 mile run with no energy

Saturday, I started a two week carb depletion plan, ie Atkins Diet.  I am looking to drop a couple meaningless pounds before having to carry them up and down a mountain for 3 hours and I want to go to ground zero with my glycogen stores before gradually building them up over the last two weeks leading up to my race.

I have also heard in some articles that some elites reduce their stores sometimes so they get used to running on dead systems, no energy.  This helps them power through the tough times and avoid "bonking."  Bonking is a term used in long distance athletics which refers to total system failure.  Basically its when everything wants to shutdown because of a total lack of energy.  

Today, on a seriously low level of energy, I ran 6 miles in about 51:40.  I felt tired from the start and had heavy legs the whole way.  In retrospect, I think it would have been a good idea to drop my pace a little, but I was just out of sorts because of the level of tiredness I had from the beginning.  I would like to double up and run again tonight to get some more mileage in today.  We'll see.