Saturday, April 18, 2015

04/18/2015 a summer day and spin

After spending the day outside in the sun and around 80 degree temps, I took my dehydrated body out to the garage and spun the bike for 45 minutes.  It wasn't the first thing I wanted to do when the dust settled, but I know that I have to get some recovery and cross training in once in awhile.  I hit the pedals with no resistance, as I always do, and kept up the pace to around 20-24 mph for the duration.  It goes quick usually because I bring a book.  The big downfall is though, I do not do it enough to ever get used to the F-ing saddle so my a%# always hurts by the time I am done.  Tomorrow, I hope to get in an easy 4 miler, and head into Monday's long run loose and fluid.  If I can't get out, I will spin again tomorrow night and will still be ready to go the next day.

Product Performace Review: C9 socks by Champion

Last week, while at Target, I decided to buy some new everyday socks.  I have been wearing my Feetures socks pretty much all the time now because of comfort and a lot of my pairs were getting worn out.  Since they are like $7 or $8 a pair, I thought it might be a good idea to pick up some cheaper, still not cotton, socks for everyday use.  While I was getting some basics, I noticed that Target now carries C9 by Champion premium performance running socks in a 3 pack.  They were like $9.  

I grabbed a pack and decided to give them a try.  Black, only 3% cotton, why not.  When I put them on for the first time the other day, I noticed that they are marked for a left/right fit.  Also, they are nice and tight, as stated on the package, for arch support.  I do not know that I need arch support, but I like the snug fit.  Today, I finished up my second run in these socks and just ordered 3 more packs from Target online.  I love these socks.  They feel great, fit well, and seem well made.  Also, the ones I got in the store were only $3 a pair and they are on sale right now on the website so I got 9 pair for about $2.50 for each pair.  I am set for awhile and will not have to drop big bucks for my running socks anymore.

Friday, April 17, 2015

04/17/2015 today's workout, fitness gains, & next week's plan

Today, as I stated in yesterday's post, I ran a basic 6 mile run to recover and get some mileage in.  Tow things today let me know that my fitness is improving and headed in the right direction.  First, from the get go, I wasn't really sore at all today from yesterday's 400 meter intervals.  I felt pretty good from the beginning.  Second, my autopilot pace when I am not really in shape tends to be anywhere from 8:35-8:45/mile pace.  When I hit a spot in my running where I am building fitness, that will drop obviously.  Today, my pace at a comfortable run, was about 8:15ish/mile.  Also, this is coming off a big week of running.  Today is my 5th day running out of 6.  I hit about 24.5 miles for the week already.  

Consequently, I am happy where I am this week.  Looking to the weekend, if I can get a simple 4 miler in, great.  If I cannot, that's fine, I can use the rest.  As I was running today, I laid out my hopeful plan for next week.

Monday-  8-10 mile long run
Tuesday-  5-6 mile, easy & sprints, bounders
Wednesday-  Recovery, walking/biking
Thursday-  Mile repeats (F)
Friday-  5-6 miles, easy


Thursday, April 16, 2015

04/16/2015 Progress: a strong, killer repeats workout

As I said yesterday, I fully intended a 400 meter workout today. That's what I just did.  I also said it would hurt a lot, and it did.  After my 1 mile warm up jog, I ran 10X400m, with a 60 second break in between each 400.  I ran each 400 at between 83 and 87 seconds.  If you break that out, that means my pace for all the repeats was roughly 5:32-5:48/mile.  I was hauling pretty good from the get go.  

This is also why it hurt so much at the end.  However, that's what I wanted and I could feel the burn from the lactic acid in my legs getting deeper as I went.  As you progress forward with little rest, you don't give your legs full time to recover.  A little recovery and a quick startup makes it a bit more difficult each time.  

Tomorrow, I will easy run for around 6 miles to loosen up the legs and recover.  This weekend will be busy, but I want to try and get in a little something, like a 4 miler.  We'll see.

Wednesday, April 15, 2015

04/15/2015 keeping it simple and smart

After thinking more about it, I relented my wish to get in a light jog today.  I just didn't want to start going down a deteriorating line where my fitness overtook my health.  As a compromise, I did go out for another 45 minute walk this afternoon and really feel great.  I have over 6 miles of walking today and with some good rest tonight, I will be ready to get back running tomorrow.

Tomorrow, I will get a speed workout in and will really push the envelope of my fitness and my strength.  I am planning on a one mile warm up tomorrow, followed by 400 meter repeats until I cannot continue, ending with a 1 mile cool down.  In between each of the 400 meter repeats, I will rest for 60 seconds.  The shorter rests will help build my ability to race on tired legs and deal with the lactic acid building up during each of the intervals.

As far as how many I will do, that is the real question.  I am not sure, but it is going to hurt.

04/15/2015 active recovery on tax day, maybe more

Well, it's tax day.  Feared by many, missed by some, screwed up by others, and even ignored by a few (Wesley who?).  It's beautiful out and I walked for 45 minutes and got in just over 3 miles, so I was moving.  That's walking a bit over 4 miles per hour.  I have to say, the legs, and body feel pretty good.  I have an urge to go for a light jog later because it is sunny and so nice.  

I may break my recovery rule and keep it light for like a super easy 4 miler.  We will see.  On one hand, I want to be smart about recovery.  On the other hand, it's beautiful weather that screams of running and I can keep it very light.

Tuesday, April 14, 2015

04/14/2015 tired legs, hills, and rest

I just wrapped up a 5 mile run full of hills and the legs are tired.  This brings me to almost 20 miles in
three days straight.  My plan for the next couple months will see a lot of this work, as well as a lot of rest in between.  I had contemplated some hill sprints at the end of today, but was satisfied with the amount of hills I got in on the run.  

Rest is always a key component to training, but as I ramp up my efforts now, rest will be crucial.  Tomorrow, I will walk at least once, and hopefully ride the bike to get an active rest.  I am also increasing the amount of sleep I am getting.  I hope to add an hour or so extra each night.  

Monday, April 13, 2015

04/13/2015 Great workout on a great day, enjoying Becoming Ultra

Today is a beautiful day, sunny, 60's temps, perfect day for a run.  I was able to stretch it out today a little longer than yesterday and I am really happy with my workout.  I ran just over 8.5 miles and finished up in about 1:10.  That equates to a pace around 8:10/mile and the route was hilly so I can't be happier with how it went.  The first mile was a little sluggish, but I think that was just cold legs.  Once I got going, the miles really ticked away.

Part of the reason it went so well, a newer podcast I am listening to called, Becoming Ultra.  In a nutshell, two top coaches/athletes in the Ultra Running community, Ian Sharman and Michele Yates, are coaching runners with very little distance running in their backgrounds, towards a first 50K ultra race in July.  It is very cool, informative, and I really enjoy it.  Check it out here at Becoming Ultra.

Looking ahead, my focus is all encompassing.  I am doing a full ramp up in the fitness area, increasing my rest (gotta go to bed before midnight), and eating better (goodbye sugar).  Tomorrow's workout will include a moderate run and some hill sprints.

Sunday, April 12, 2015

04/12/2015 Short break, nice weather, and a good workout

As I sit here this evening, I am finishing up a great week off from school.  We some things as a family, got the house in order a bit heading into the spring, and knock on wood, seem to have kicked winter to the curb.  I was thinking about this during my run today.  Last Friday, when break started, it really still felt like winter for the most part.  Other than one nice day, it was still pretty raw most days and the weather seemed bleak.  We just hadn't turned the corner.  Over the span of this week though, we really have gotten the temps up a bit, the sun has come out, and spring is most definitely here.  

In addition to a nice 5 mile run today in shorts and a t shirt, I planted a bunch of new bushes in the yard, cleaned up a bunch outside, and played about 14 sports with the kids.  A great way to finish break up.  In regards to the run, I went at a 7:45/mile pace for the 5 miles and ran a somewhat hilly course.  

The next 2 1/2 months will prove to be my hardest training probably ever.  I have until June 20th to prepare my body to run 5 miles as fast as I can.  Mileage, Tempo, Incline, Intervals, Repeats, etc.....I am going to push myself in this window harder than I ever have.  I am excited just writing about the challenge I am about to undertake.