Friday, September 19, 2014

09/19/2014 Baby speedwork just killed me

Holy crap, I think I need to get it together.  I just did my first speed workout in a couple months and I feel like I'm going to pass out.  After a 5 minute warm up of about .5-.6 miles, I did my workout.

It was 5x 275 meters and here is how it broke down:

1st- 60 sec
2nd- 57 sec
3rd- 56 sec
4th- 56 sec
5th- 58 sec

As my 275 run equates to .17 miles, the 60 second lap works out to a 5:41/mile pace.  Obviously, the others were slightly faster.  I am happy about the speeds I was able to go.  However, even though my fitness levels are coming back, my racing fitness is nonexistent right now.

This weekend, I will lay out a solid month schedule that I will post on Sunday that will layout my training and specifically where my speed work and long runs will fall.  I need to be more efficient with my running and I have a solid couple months before the weather goes completely to shit (hopefully).

I did job a bit after the speed work to stretch out the workout and in total, probably ended up with around 3 miles of running.

Check out this great quote

A little humor, but a little truth about racing for competitors as well.

Thursday, September 18, 2014

Simple smoothie for workout/run recovery


09/18/2014 45 minute walk, 3 miles

I will jog tonight.  I haven't been on the treadmill in awhile and I need a break from jogging the same route on my afternoon run.  Consequently, I took advantage of the nice weather and got a good walk in, covering 3 miles in 45 minutes.  That's a 4 mph pace and it was great, except for the black walnuts I keep stepping on.

In looking ahead, my main running goal coming up is maintaining fitness throughout the winter.  I will no doubt need to run less often, but I will continue to run.  In addition to running, when the cold comes, so will the cross training.  Weights, bike, jump rope, yoga, etc.  

Next spring, I will be much more ready to run and race.  For now, jog tonight and speed work tomorrow.

Wednesday, September 17, 2014

Need a Mantra, try this!

I am into internal Mantras.  I like to have something to fall back on as I run to remind myself why I am doing this or to motivate me to work harder, or simply to not stop.  One that I use often, and sometimes tell players that I coach or have coached in the past is this:



Somewhere, there are people just like you that are training for the same races you are.  The question is, "Who's working harder?"

09/17/2014 30 minute walk, 2 miles

After a 10 miler yesterday, I chose to dial it back for obvious reasons today.  I got out for a half hour quick walk.  It doesn't really matter, but I averaged 15 minute miles walking so I got in 2 miles.  More importantly, I loosened up the muscles and shook off the soreness (luckily there wasn't much).  

I feel like I am in a better position to run again tomorrow.  It will be an easy 5-6 miles tomorrow, nothing hard effort or anything, just get some miles in.  Then on Friday, I jump into my first speed session in awhile.

I am deciding on what type of speedwork to do.  It will either be repeats of 400-600 meters, or a progression set of intervals, starting at 300m, then 600m, then 900m, etc.  I don't know.  I have time to decide.  Regardless of what I choose, it will be punishing.

Tuesday, September 16, 2014

09/16/2014 10 mile run, faster than expected

Sometimes, it just works out better than you thought it would.  As I mentioned in yesterday's post, today was to be my first long run since the middle of July.  I set a goal yesterday of 10 miles and figured it would be a doable challenge.  I woke up to a complete downpour this morning and in my head thought, "F."

As luck would have it, by the time I set out for my run this afternoon, it had dried up and was sunny.  I set my watch and off I went.  About 5 miles in, I realized I was feeling pretty good and set a goal based on the time I was at.  I figured I could average about 8:15/mile pace and finish the 10 miles just over 1:20ish.

As I got closer to the end, I got a little more competitive each mile.  I eventually realized that with a consistent effort, I would finish with a pace of under 8:00/mile.  That would be seriously satisfying for my first run of any real distance in 2 months.

I finished the run at 1:18:28, good for a pace of 7:50/mile.  The only time I was above 8:00/mile pace was in miles 1 and 2.  The fastest mile splits I had were miles 6 and 7, which registered at 7:20/mile and 7:25/mile respectively.  Also, I ran the first 5 miles in 40:27 and the second 5 miles I negative split for a 39:57 second half.

Now that the workout is over, I look ahead to a day or two of recovery and rest.  On Friday, I go for my first speed session with 400-600 meter repeats.  Get after it.

Monday, September 15, 2014

09/15/2014 5 mile run today, long run tomorrow

It is absolutely perfect outside.  Low 70's temps, sunny, and a little breeze made going for a run a great 40 minutes.  I ran 5 miles at 8:04/mile pace and finished up in just about 40:20.  

I had more time to run, however, I am planning tomorrow as my first long run in awhile so I did not want to overextend myself today.  Tomorrow, I am looking to break the 10 mile mark for the first time in a long time.  I am a month away from a 5K that I want to do well in so it's time to get going and get some long runs in and some speed work in the next 2-3 weeks.  

Fueling during long runs is debated topic.  I bring this up because I will be breaking the 1 hour mark running tomorrow and that is generally considered the point at which you need to start refueling.  I will post about this topic in detail soon.  A basic principle behind refueling is that when you run past an hour, simply drinking water will not replace electrolytes that are being lost.  Think sodium, potassium, etc.  Tomorrow, I will be using Hammer Gels and washing them down with water.  Speaking of needing to refuel, anyone doing any races in the near future?  I would love to have a couple guest bloggers write about their experiences with their races, fueling, spectators, the scene, etc.  


I know two friends is doing the NYC Marathon, so if you are reading this Sean and Jeremy, I definitely want a guest post from you guys in November!