Sunday, January 31, 2010

Weekly Exercise

Monday: 1 hour Pilate's
Tuesday: 20 minutes stationary bike, 35 minutes AMT intervals 20% & 6%
Wednesday: 30 Day Shred, level 1-3
Thursday: Rest
Friday: strength training for biceps & triceps, Elliptical 10% & 4% resistance setting 6, 30 minutes
Saturday: strength training for shoulders, back & chest, .25 run on treadmill, 3 miles run on track
Sunday: strength training for legs, core work, 20 minutes AMT at 20%, 5 minutes at 16%

Total Mileage: 3.25 miles...PATHETIC!!
Weight: 120lbs funny, how my weight always fluctuates between 117-120lbs)

Week 1, Day 1 of half marathon training

Although my next half is a trail half marathon, I have decided to follow a training program. I am using Hal Higdon's intermediate half training program. I have used his programs in the past for my half marathons and for the marathon and really enjoyed them.

On day 1, it is strength and stretching. Since my upper body is sore from lifting both Friday & Saturday, I will be spending my time at the gym focusing on lower body strength training and core work. I plan to do lots of squats, lunges, stability ball work, abs using the medicine ball, etc... I will finish the work out with 20-30 minutes on the AMT set at 20%.

I've also started researching trail shoes. My dad loves Brooks Cascadias and although they work for him, who knows if they will work for me. I currently run in Brooks Adrenalines GTS and have since February 2007. I plan to go to Running Fit this week to get fitted for a trail shoe. Unfortunately, I am going to do something I am kind of against. I will get fitted and then find them cheaper on line. The reasoning behind this is because I am not even sure I will enjoy trail running! Why spend $100+ on a pair of shoes at the store when I can try to find last years model at a discounted price! The reason I am some-what against ordering off the Internet is because most of my local running store plan and sponsor races and I want to be able to give back. I will be purchasing my Brooks Adrenaline GTS 10's in the next month or two, so I guess I can give back then.

I also convinced Chris to order new shoes. He doesn't run races, but I still want him to have a good shoe for when he does run. He runs the treadmill and road for cardio and may try to run a race with me in the future. He is going to try Brooks as well. I told him to get fitted, but he won't. Hopefully these shoes work well for him.

Saturday, January 30, 2010

Trail Half Marathon Goal?

After looking at my dads road half marathon times versus his trail half marathon times, I have realized that breaking 2 hours won't happen! My dad can run a 1:35 road half, but his last trail half time was 1:59.

Of course my main goal is to finish and finish injury free, but I can't go into a race without a finish time goal. Right now I am torn between 2:10 and 2:15. The last half I ran with my dad, I only finished 10 minutes after him. But he also has trail experience and I do not. all my races have been road races. We plan to run a few trainign runs on the trail that the race is being held on, but I doubt that will get me to my dads trail status.

I know I have some time to figure this out, but I am a planner when it comes to running.

Anyway, here is the trail race we are running.

Here is the course map & elevation.

Monday, January 25, 2010

Weekly Exercise

I ran my longest run and total mileage for this year. We are still in January but that's ok. it will only go up from here! Half training starts Monday, February 1st!

Here is how last week went.

Monday: 45 minutes of intervals on the AMT 20% & 6%
Tuesday: 5.01 mile run outside
Wednesday: upper body weights, legs, push ups
Thursday: 6.1 mile run outside
Friday: 2.5 hours of cleaning house, yes that IS a work out! lol
Saturday: 10.10 mile run outside
Sunday: none

Total Mileage: 21.21 miles
Weight: 117.6lbs

Saturday, January 23, 2010

10 mile run follow up

actually it was 10.10 miles, but whose keeping track. oh wait, I am!

I ended up sleeping in later then I have in a long time. Got up around 8:15am, poked my head outside to check the temp, ate a cliff bar & banana, had a few sips of water, got dressed and was out the door around 9am.

It was a little chilly. In fact, I didn't really get warm until I was about 2 miles into the run. I wore a zip up jacket assuming I would end up zipping it half way down or removing it all together. That didn't happen. I wore it the entire time. I was kind of worried I would be over dressed. I had on my under armour l/s top, jacket, under armour tights, under armour headband/ear warmer and my favorite running gloves.

The run went pretty well for being the longest I have done in a few months. I did have pain in my left knee and hip flexor around the 7.5 mile mark, but I dealt with it and pushed on.

I finished in 1:30, which is an 8:54 pace. Not my best time, but I have to remember that I have only been running minimal mileage each week for the past 3 months. That time also included 4 stops to cross major intersections, 1 walk break to eat a Hammer gel (PSA: banana flavor is gross!) and one walk break to grab my fuel belt water bottle that I had dropped.

So overall, I am happy with the outcome. More importantly, I got out there and showed myself that even though running has been put on the back burner, I still have it in me.

Friday, January 22, 2010

Your longest run since when???

Wow, 2 posts in one day. I am on a roll!

Tomorrow morning is supposed to be 36 degrees. That is like a heat wave! Since it will be so warm (for us Michiganders) I plan on taking advantage of that. I have mapped out my longest run since the marathon on October 18th, 2009.

I will be running 10.10 miles.

Am I worried? Nope. Not at all. Excited? Absolutely! Seeing that I have not had any long runs since October, it makes me disappointed in myself. I am so glad my racing season is about to start. Running will be my #1 priority! And long distance running won't be a thing of the past.

Slow and steady, or crawling?

Not sure which to use on last nights first 2.5 miles of my 6.10 mile run.

The husband decided he wanted to run with me. Great!! I had a reason to run at a slower pace then I would had I went out on my own. I was actually looking forward to 'slacking off'. That is, until we got out on the pavement. OMG, seriously? This slow? I let the husband pace us since we both know I am the faster runner. He hates when we run together and I just take off. Staying with him for 2.5 miles was torture. I tried to be sympathetic since I knew his shins were bothering him, but I still ended up going ahead of him and then slowing back down for him to catch up. At 2.5 miles he cut it short and headed home and I continued on at a much faster pace for another 3.5 miles.

I start half marathon training on the 1st. I am using the intermediate program and super excited about it. I will make sure that the husband is only allowed to come with me on easy run days!!!

Wednesday, January 20, 2010

5 refreshing miles!

That sums up my run last night. I have been, what you could call, a baby when it comes to the cold. I have not run outdoors since November 26th. All of my running has been indoors on the track or treadmill at the stuffy gym. That is, until last night. I headed out right after work and boy am I ever glad that I did. it felt great to have the cool air on my skin and in my lungs. I carried my mace with me, just in case. I am not a big fan of running outside in the dark by myself. but last night I could have kept going, and going, and going! I stopped at 5 miles though. I didn't pace myself, but I know by looking at the clock before heading out and when I returned, I had an estimated 8 minute mile.

I can't wait to head back outside for a run tomorrow and Saturday morning!

Sunday, January 17, 2010

Weekly Exercise

I am so happy I have this running log. It proves that although I've been active almost daily, my running has not been my top priority. So starting this week, I will be increasing my mileage and putting strength training back to the number 2 position.

Here is how the week went.

Monday: abs on balance ball, push ups
Tuesday: 35 mins AMT intervals at 20% and 5%, weights for shoulders, push ups
Wednesday: 6 mile run; 4 on TM, 2 on track
Thursday: 3 mile run on TM, leg exercises
Friday: rest day
Saturday: weights for biceps & triceps, abs, 1.5 mile run on track
Sunday: weights for shoulders & back, 2 mile run on track

Total Mileage: 12.5
Weight: 119.8lbs (I gained 1lb since last Sundays weigh in)

Sunday, January 10, 2010

Du Review!

I decided that I am going to train for a duathlon that takes place on May 2nd. My dad is going to let me borrow his old racing bike since he has a brand new one. Today I went to the gym and had my own mini duathlon to see what it feels like. I ran 2 miles on the track, biked 8 miles on the stationary bike and ran 2 miles on the track. I felt good and really enjoyed the work out. I did end up having some knee pain though when transitioning from the bike to the run. I don't think it was caused from the bike though. I have experienced this pain over the past couple weeks when I run. I am going to see a sport medicine doctor about it since I soon begin training for my first trail half marathon. I won't stop with my running, but I may need to slow down the pace in the meantime.

Here is this weeks exercise results (it's much easier to keep track now that I have my daily running & exercise log book):

Monday: rest day
Tuesday: 5.5 mile run; 4 miles on TM, 1.5 miles on track
Wednesday: weights for shoulders, 35 minutes AMT intervals at 18% and 4%
Thursday: 5.5 mile run on TM
Friday: weights for chest, back & shoulders, 30 minutes stationary bike
Saturday: weights for biceps & triceps, abs, 3 mile run on track
Sunday: mini duathlon; 2 mile run on track, 8 miles on stationary bike, 2 mile run on track

Total Mileage: 18 miles
Weight: 118.6 lbs

Wednesday, January 6, 2010

2010 Races

February 7th: Riverview Winter Fest 4 mile race
April 25th: Trail half marathon
May: Willow Duathlon
June: ? hopefully a half marathon
July: ? hopefully a half marathon or possibly Clark lake Du if I enjoy the May one
August 1st: Chicago Rock & Roll Half
August 21st: Somerset Stampede Half
September: ?
October 10th: Chicago marahton?
October 17th: Detroit Half
November 25th: Detroit Turkey Trot 10K

Not to marathon is the answer.

I am just not mentally prepared to take on marathon training for a May marathon. I have my first trail half on April 25th and my first Duathlon on May 1st. I will find a half to run in June, July and have plans to run the Rock & Roll half in Chicago on August 1st and the Chicago marathon in October. That gives me until June to mentally prepare myself to take on marathon training and plenty of halfs to work on speed.

Monday, January 4, 2010

Marathon in May?

I have a dilema. The half marathon I wanted to run memorial weekend is sold out. There are only 300 spots left in the marathon, so if I want to run the full I need to register now. The one thing holding me back is the thought of not being ready and not beating my previous marathon time. I also am scared to run it alone. I had my dad as my support for my first marathon and not sure I can do this on my own.

I also want to run a full in 2010 and finish with a BQ time, which I am considering the Chicago marathon as my BQ goal. Again, I am trying to convince my dad to run it with me.

Anyway, I thought about just running the marathon on memorial weekend at an comfortable pace and not worrying about my time, but I know how I am and I can't do that.

I just don't know what to do!

Good Bye 2009, Hello 2010

2009 was a good year! I am sad to see it go, but excited to see what 2010 has in store for me.

Who would have thought that I could run a marathon? Not only did I run a marathon, but I ran every step of the way with my dad. I had 3 goals that day; to finish strong, to beat my brother in-law's 4:22 time and to break 4 hours. I went beyond all 3 and finished my first marathon in 3:46:26, only 6.5 minutes from a BQ! Which brings me to my 2010 goals.

1. to run another marathon with a BQ time. with hopes that my dad will be by my side.
2. to complete my first ever duathlon
3. to run a race every month, preferably longer distances.
4. to log all of my mileage/work outs.
5. make speed work a priority

I think I can reach all of these if I set my mind to it. Time to get running!!