Distance: 7
Time: 54:28
BreakDown: 1mi warm up @10:00, 5mi Tempo @6:54, 1mi cool down @10:00
I am going to go ahead at start this out by claiming the title King Of Tedious Runs. I'll get to that in a but. Its been some time since I actually ran a tempo on purpose. That is, its been a while since I've had a structured training program that involved a tempo. That being said, I was slightly worried about being able to hold my tempo pace for 5 miles. I'm using my training paces given from the McMillian running calculator based on one of my hard effort runs early this year. Actually, I took the 10k split from a hard 7 miler. That puts my tempo range from 6:58-7:16.
I started out on the tm for my warm up, that way I could make sure it was slow. Then I hopped over to the track for the tempo. As I said before, I was worried about holding pace for 5 miles. Well, I can't seem to run slow on indoor tracks. I have no idea why, its just one of those quirks I have. So I knew running on the track would make it easier. Here is where my new title comes in: 1mile =11 laps! So, if you do a quick bit of math, thats 55 laps! It actually felt really good. The first half felt comfortable. The second half I really had to push myself. When I finished and looked at my watch, I saw why it was tough at the end, I was running 4 seconds per mile faster than the fast-side of my tempo range!
Oh, the fun part about running on an indoor track and being a marathoner: I was running faster than everyone else there, and longer. Even the couple of people who started after me finished before me! Once in a while on the run, the outside of my right calf, just above my achilles, would twitch/feel sore (today was a clockwise day on the track). Jess, if you're reading this, any ideas what would cause that or if its anything to worry about?
I'm on track to set two PR's this week. The first is a weekly mileage PR. If all goes well tomorrow and Sunday, I'll have 46.3 miles. In my marathon training, I barely cracked 40. The other is a monthly mileage PR, 170 and change (current PR 165 and change).
We finally got information about our graduate projects for my Abstract Algebra class. I'll be reviewing a paper on the classification of groups of order 2p where p is a prime number. Then I get to write a paper and present it (15-20min) to the class. Well, now that I've rambled long enough, I'm gonna go find another way to avoid doing homework before class.
29 January 2010
27 January 2010
The Day After
Before I start today's post, I'll finish yesterday's. The run went great! I woke up early to eat a bannana and yogurt before I ran. When I was training for my debut marathon, I didn't bring water with me on a run unless it was 17+miles. Well, seeing as my wonderful fiance bought me the Nathan Speed 2 belt, I thought I'd bring it with me. It worked great! I love having it with me. I think that's part of why I ran as well as I did.
I didn't want to run it fast but I wanted it to be quicker than a recovery run. Since I don't have a 23km route mapped out, I switched my Garmin to read km and just turned around at 11.5 km. Let me tell you, switching the Garmin to km is a great way to trick yourself into running slower. Ignoring the units, when I glanced at the watch to see how far I ran, it looked like I was running 5:10 per mile (really it was 5:10 per km)! So you sort of think you are moving really fast, but you're actually holding a steady pace. I got to the 11.5 km turn around in 1:00:20. Then I picked it up and finished in 1:57:56.
As for today, I got in a nice 5 mile recovery run @9:00 pace. Ususally, I run on a regular treadmill (read not the new fancy touchscreen controlled ones that double as a tv). So I have to stick to the 30 minute rule. Today, I decided to run on one of the new ones. One thing I didn't notice (at least, I don't remember noticing) is that you can "hide" the data fields so they don't obstruct the view of whatever tv show you are watching. I found a way around the system :)
School is getting easier and harder at the same time. My algebra courses are moving so slow that you can skip one day a week and not miss anything. And we only meet two days a week! That being said, differential equations is starting to kick my butt. Luckily, we are getting to some material that I have studied before.
Also, I finally got a copy of Advanced Marathoning. It should be a good read and help when I start training for Portland. After a bried look at the plans, I can't decide if I want to do the 18/55 or the 12/55. If I keep up what I'm running now (with a recovery week after my half) I'll have near 5 months of 40+mpw. So I could probably get away with the 12/55. Any thoughts? (FYI, the plan I'm doing for my half is a self-designed 8/52)
Oh, I think I'll be looking for new shoes soon. After this weekend my GT's will be over 400 miles and my Waveriders are starting to wear out early (around 300 miles). Hopefully they will last until 400 miles as well. If not, I may be looking at some new kicks around March 1st.
I didn't want to run it fast but I wanted it to be quicker than a recovery run. Since I don't have a 23km route mapped out, I switched my Garmin to read km and just turned around at 11.5 km. Let me tell you, switching the Garmin to km is a great way to trick yourself into running slower. Ignoring the units, when I glanced at the watch to see how far I ran, it looked like I was running 5:10 per mile (really it was 5:10 per km)! So you sort of think you are moving really fast, but you're actually holding a steady pace. I got to the 11.5 km turn around in 1:00:20. Then I picked it up and finished in 1:57:56.
As for today, I got in a nice 5 mile recovery run @9:00 pace. Ususally, I run on a regular treadmill (read not the new fancy touchscreen controlled ones that double as a tv). So I have to stick to the 30 minute rule. Today, I decided to run on one of the new ones. One thing I didn't notice (at least, I don't remember noticing) is that you can "hide" the data fields so they don't obstruct the view of whatever tv show you are watching. I found a way around the system :)
School is getting easier and harder at the same time. My algebra courses are moving so slow that you can skip one day a week and not miss anything. And we only meet two days a week! That being said, differential equations is starting to kick my butt. Luckily, we are getting to some material that I have studied before.
Also, I finally got a copy of Advanced Marathoning. It should be a good read and help when I start training for Portland. After a bried look at the plans, I can't decide if I want to do the 18/55 or the 12/55. If I keep up what I'm running now (with a recovery week after my half) I'll have near 5 months of 40+mpw. So I could probably get away with the 12/55. Any thoughts? (FYI, the plan I'm doing for my half is a self-designed 8/52)
Oh, I think I'll be looking for new shoes soon. After this weekend my GT's will be over 400 miles and my Waveriders are starting to wear out early (around 300 miles). Hopefully they will last until 400 miles as well. If not, I may be looking at some new kicks around March 1st.
26 January 2010
Quick Bday Update
Distance: 23km (14.3mi)
Time: 1:57:56
Pace: ?
I suppose I could calculate my pace but am too lazy to at the moment. I would normally just read it off the Garmin but I switched it to km this morning. It was weird at first but I liked it in the end because it slowed me down. Also, this was my longest run since the marathon (time and distance wise). I'll post more tomorrow. I'm going to go celebrate my bday some more by not doing my homework/studying.
Time: 1:57:56
Pace: ?
I suppose I could calculate my pace but am too lazy to at the moment. I would normally just read it off the Garmin but I switched it to km this morning. It was weird at first but I liked it in the end because it slowed me down. Also, this was my longest run since the marathon (time and distance wise). I'll post more tomorrow. I'm going to go celebrate my bday some more by not doing my homework/studying.
23 January 2010
Semi-Successful LR
Distance: 12
Time: 1:36:58
Avg Pace: 8:05
I thought it was interesting that I ran the time I did today. It is my halfmarathon PR to the second. Being a math nerd, I love when little things like that happen.
Anyway, I wanted to run slow today. I'm trying to slow down my long runs a little. I say I was semi-successful because I wanted to go slower, but still ran slower than my last LR (last one was 13.5 @7:45). I tried to pull back and thought I was running slow....I guess I can't just my pace. That being said, I wasn't too much faster than my LR range (8:10-9:10).
Well, tomorrow is going to be very homework heavy. I've got a new diff eq assignment and need to catch up in my algebra classes (which are moving at a snails pace so that won't be hard). Somewhere in there I should get an easy 7 in to finish the week off with 41 miles :)
Time: 1:36:58
Avg Pace: 8:05
I thought it was interesting that I ran the time I did today. It is my halfmarathon PR to the second. Being a math nerd, I love when little things like that happen.
Anyway, I wanted to run slow today. I'm trying to slow down my long runs a little. I say I was semi-successful because I wanted to go slower, but still ran slower than my last LR (last one was 13.5 @7:45). I tried to pull back and thought I was running slow....I guess I can't just my pace. That being said, I wasn't too much faster than my LR range (8:10-9:10).
Well, tomorrow is going to be very homework heavy. I've got a new diff eq assignment and need to catch up in my algebra classes (which are moving at a snails pace so that won't be hard). Somewhere in there I should get an easy 7 in to finish the week off with 41 miles :)
22 January 2010
Sometimes, Another Gear Comes Out
Distance: 7 miles
Time: 50:11
Avg Pace: 7:10
So, it was rainy out today. It always is, its Oregon. I have nothing against running in the rain. Today I wanted to run fast and usually can't do so when its raining. So, I headed to the gym after class. Seeing as it was the afternoon, it was super busy. That mean I had to stick to the 30 minute rule (I really hate that). Instead of doing what I could in 30, I split the run in half. I ran the first 3.5 on the dm @7:36 pace. Then I grabbed some water and headed to the track.
Now, before I get to my pace I need to talk about the track itself. The student rec center is Brand New, like just opened on the 3rd new. The track surface is good and the turns are banked (barely). However, it is an 11th mile track. So it takes 11 laps for 1 mile. That being said, I ran WAY faster, 6:43 pace to be exact. I can't wait for my half in March!
Speaking of which, below is the plan that I drew out for myself. It is an 8 week plan that starts on Monday. Week 1 is a little funny because Tuesday will be my birthday. I'm taking a page from marathonmaiden's recent past and running 23km (~14.3mi) since its my 23rd birthday. Week 3 is funny because my amazing fiance is coming over for Valentine's Day weekend! For the uninitiated, we go to different grad schools. That being said, I would love to hear what you guys and gals think of the plan. I would love any comments on structure, workouts, etc.
Time: 50:11
Avg Pace: 7:10
So, it was rainy out today. It always is, its Oregon. I have nothing against running in the rain. Today I wanted to run fast and usually can't do so when its raining. So, I headed to the gym after class. Seeing as it was the afternoon, it was super busy. That mean I had to stick to the 30 minute rule (I really hate that). Instead of doing what I could in 30, I split the run in half. I ran the first 3.5 on the dm @7:36 pace. Then I grabbed some water and headed to the track.
Now, before I get to my pace I need to talk about the track itself. The student rec center is Brand New, like just opened on the 3rd new. The track surface is good and the turns are banked (barely). However, it is an 11th mile track. So it takes 11 laps for 1 mile. That being said, I ran WAY faster, 6:43 pace to be exact. I can't wait for my half in March!
Speaking of which, below is the plan that I drew out for myself. It is an 8 week plan that starts on Monday. Week 1 is a little funny because Tuesday will be my birthday. I'm taking a page from marathonmaiden's recent past and running 23km (~14.3mi) since its my 23rd birthday. Week 3 is funny because my amazing fiance is coming over for Valentine's Day weekend! For the uninitiated, we go to different grad schools. That being said, I would love to hear what you guys and gals think of the plan. I would love any comments on structure, workouts, etc.
20 January 2010
Slowing Down To Speed Up
Distance: 6 miles
Time: 47:15
Avg Pace: 7:52
Okay, so I didn't exactly slow down today. But that is the plan for tomorrow. As I'm in my first week of my half marathon training plan, I'm going to be doing some speed work soon. Also, my short runs (3-5) are going to be much faster. So on my medium long runs and long runs, I am going to slow the pace a lot. So tomorrow, I'm running a slow 5 miles outside. I say outside because I realize that I've been running on the dm for more than a week now....and its not cold outside...I just worry about being seen by drivers since I live in the city. Well, that is why I bought my Brooks Nitelife Pullover.
Back to today's workout. The gym was busy again, so I had to split my run in half (damn 30 minute rule). Still, I had a good workout.
My friend marathonmaiden mentioned something about doing a post related to college-gym-goers. If you're reading this (98% sure you are since you are the only one who leaves comments) I've got a few for you: The non-traditional student, the girlfriends and the wannabe jocks. If you have ever been to a college gym, you know who I'm talking about. And once in a while, you will see another runner. Even more rare than the real runner, is the marathoner. I spotted a fellow marathoner today. After I left the mats from stretching, I had to pass the dm's to get to the stairs. I saw a woman a long stride holding a comfortably quick pace. Then I saw she was wearing the shirt from the Seattle RNR Marathon (the same one I ran for my first). This was the first time I spotted another marathoner at the gym. Back in Montana, there was one other girl there who for a few months I called runner-girl. She was the only other person who was on the dm for more than 30 minutes. I later learned her actual name and that she had qualified for Boston.
Now, I'm going to try and crank out a few more diff eq problems before class. Well, lets be honest. I'm going to try and crank out one part of one problem.
Time: 47:15
Avg Pace: 7:52
Okay, so I didn't exactly slow down today. But that is the plan for tomorrow. As I'm in my first week of my half marathon training plan, I'm going to be doing some speed work soon. Also, my short runs (3-5) are going to be much faster. So on my medium long runs and long runs, I am going to slow the pace a lot. So tomorrow, I'm running a slow 5 miles outside. I say outside because I realize that I've been running on the dm for more than a week now....and its not cold outside...I just worry about being seen by drivers since I live in the city. Well, that is why I bought my Brooks Nitelife Pullover.
Back to today's workout. The gym was busy again, so I had to split my run in half (damn 30 minute rule). Still, I had a good workout.
My friend marathonmaiden mentioned something about doing a post related to college-gym-goers. If you're reading this (98% sure you are since you are the only one who leaves comments) I've got a few for you: The non-traditional student, the girlfriends and the wannabe jocks. If you have ever been to a college gym, you know who I'm talking about. And once in a while, you will see another runner. Even more rare than the real runner, is the marathoner. I spotted a fellow marathoner today. After I left the mats from stretching, I had to pass the dm's to get to the stairs. I saw a woman a long stride holding a comfortably quick pace. Then I saw she was wearing the shirt from the Seattle RNR Marathon (the same one I ran for my first). This was the first time I spotted another marathoner at the gym. Back in Montana, there was one other girl there who for a few months I called runner-girl. She was the only other person who was on the dm for more than 30 minutes. I later learned her actual name and that she had qualified for Boston.
Now, I'm going to try and crank out a few more diff eq problems before class. Well, lets be honest. I'm going to try and crank out one part of one problem.
19 January 2010
Recap and Recover
Well, I've been mia for a few days. I went home to Washington for the weekend. I got in a few decent runs. Not as far as I wanted to go but I'll take it. I didn't get much homework done. I have a hard time focusing when I'm at home. I did finish one problem for diff eq theory. It took me a total of 5 hours to do the problem but I did it. Now, I have to do two more of the same problem and type it up before Friday!
I was not happy with my running last week. I logged somewhere around 32 miles. I had planned on running 40 but had to cut a few runs short. Most of the runs were slower than I wanted them to be. On the plus side. I transitioned to running 6 days per week, instead of 5, without injuring myself. Anyway, here are today's stats:
Distance: 4
Time: 28:18
Avg Pace: 7:04
The workout was a 4 mile pick up. I started slow, ~8:30 pace, for the first quarter mile. The first mile passed at 8:03. Then I picked it up. Didn't think I picked it up that much but the next mile came in 6:58. The final two were 6:49 and 6:27! I was very happy with today's run. If it is any indication, this is going to be a great week. Oh, today is the first week of my training cycle for my half marathon. If all goes well, I should have 41 miles at the end of the week. Now I'm off to get some Starbucks and work on my diff eq hw.
I was not happy with my running last week. I logged somewhere around 32 miles. I had planned on running 40 but had to cut a few runs short. Most of the runs were slower than I wanted them to be. On the plus side. I transitioned to running 6 days per week, instead of 5, without injuring myself. Anyway, here are today's stats:
Distance: 4
Time: 28:18
Avg Pace: 7:04
The workout was a 4 mile pick up. I started slow, ~8:30 pace, for the first quarter mile. The first mile passed at 8:03. Then I picked it up. Didn't think I picked it up that much but the next mile came in 6:58. The final two were 6:49 and 6:27! I was very happy with today's run. If it is any indication, this is going to be a great week. Oh, today is the first week of my training cycle for my half marathon. If all goes well, I should have 41 miles at the end of the week. Now I'm off to get some Starbucks and work on my diff eq hw.
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