Wednesday, March 31, 2010

Weekly Exercise

I really need to try and stay on top of updating my blog! I've been horrible about it.

Here is how last weeks exercise went.

Monday: Rest Day

Tuesday: 5 miles on treadmill, push ups 3 x 15

Wednesday: 40 minute tempo run (4.81 miles), core work

Thursday: incline/hill work 2.5 miles + an additional 2.5 miles, push ups 2 x 15

Friday: 5 minute bike warm up, upper body lifting: shoulders, biceps & triceps

Saturday: 11.14 mile run

Sunday: 4 mile run on treadmill (1.5 @ 8:41, 1.5 @ 8:34, 1 @ 8:27), back, core & push ups 3 x 15

Total Mileage: 29.95 miles
Weight: 120lbs*

*Ideally, I'd like to drop a couple pounds in hopes of it helping me get faster. We'll see...

Sunday, March 21, 2010

Weekly Exercise

Here is how the week went.

Monday: 3 miles hill intervals on Treadmills, back strength training

Tuesday: 5.83 mile run outside; 44:31 7:38 pace, push ups 3 x 15

Wednesday: 4.5 mile run outside - no watch, push ups 3 x 15, core work

Thursday: strength training biceps & triceps, captains chair 3 sets of 15, AMT intervals 20% $ 5 %, 5 minutes AMT cool down at 16%

Friday: Rest Day

Saturday: 5 miles trail race; 38:07 7:45 pace 1st out of 18 in age group, strength training back, shoulders & chest.

Sunday: strength training legs, core work, 3 mile easy run on treadmill 8:27-8:00 pace

Total Mileage: 21.33 miles
Weight: 118lbs

*I really need to make sure I start increasing my mileage this upcoming week!

Saturday, March 20, 2010

1st trail race = 1st place??!!

I ran my first trail race this morning with my dad. It was a 5 mile route through the woods of Brighton. When we arrived, it was so cold out. I thought for sure I had under dressed. We stayed in the car to keep warm until 5 minutes before start time (10am). We hopped out of the car, jogged around a bit, lined up at the front of the pack and off we went. My dad was ahead of me, which I knew would happen. He's 56 but a faster runner then I am!! It was windy and cold at the start, but once we cut into the woods the wind was gone. During the first mile, I passed a guy I know from our gym. He does ironman events, so that kind of made me smile that I was able to pass him. Of course, he'd smoke me if we went out biking or swimming. Anyway, back to the race. The ground was almost completely dry and firm. There were spots here and there with a little bit of mud, sand and rock. Otherwise, I thought it was in great conditions for running.

They had one water stop on the course at the 2.5 mile mark. I ended up skipping the water. I was into a groove and holding a good pace. I didn't need the water either since I knew we only had 2.5 miles left.

There were some hills which I was not expecting at all. Pretty steep too! I owe a thanks to my dad for having me do incline work on the treadmill. I believe that really helped me out when I hit those hills.

I ended up crossing the finish line at 38:47. I couldn't believe it! I expected about a 45 minute finish time, not under 40! My dad was pretty impressed at my time being that I have only ran on a trail twice prior to this race. We grabbed some water and headed to the car to get warm while the other runners finished. Once the race ended, we went over to the pavilion to check the results. Well, what a surprise to my eyes. I GOT 1ST IN MY AGE GROUP!! I couldn't believe it! My dad also got first in his age group!!

Finish Time- 38:47
Pace- 7:45
Place- 1st out of 17 in age group

I would say that trail racing was a success! Next up, Trail Half Marathon on April 25th! and from what my dad told me, the hills are brutal. Bring it on!

Tuesday, March 16, 2010

Weekly Exercise

I am a couple days behind on this post, but better late then never I suppose.

Monday: 5.65 mile run/7:54 pace, push ups 3 x 15

Tuesday: 1:15 trail run (est. 6.5-7 miles)

Wednesday: strength training for legs and core, push ups 3 x 15

Thursday: push ups 4 x 10, rest day

Friday: 45 minutes of intervals on the AMT at 20% & 4%, 5 minutes at 16%, strength training for shoulders.

Saturday: 1.5 mile run, strength training for back & triceps, 7 x 400 + .25 warm up, .50 cool down = 4 miles (total for the day, 5.5 miles)

Sunday: 10 minutes stationary bike, strength training for biceps & core, 7 minute AMT

Total Mileage: 17.65 miles
Weight: 120lbs

Wednesday, March 10, 2010

Trail Success!

Last nights trail run was a success! We headed out to Huron Meadows park, which is where our 5 mile trail race is on March 20th. The trails were wet and muddy, but snow free. There were a few parts that still had snow on them, but nothing remotely close to what he endured last week! We didn't keep tabs on our distance but we ended up running for 1 hour and 15 minutes.

I felt good through out the run and came out injury free. I am still not sure how I feel about trail running. It's definitely changes up the scenery and can be a tough work out, but I just can't say that I love it like I can with road racing.

Chicago Marathon: Start Corral C

I have been going to the confirmation page almost daily to see if I have been placed in the start corral I requested. Not only did I request it when registering but I also sent in the required documentation via fax as stated on the web site.
Every time I checked, it still showed open corral. I was starting to think that I was not going to get the corral I requested. That is, until I checked it today.

I GOT MY REQUESTED CORRAL!!! I am so super happy and so excited.

Start Corral C, here I come!

Tuesday, March 9, 2010

A Great Run and Trail Try #2

I had a great run last night. I really think it's the sunshine and warm weather. It's so motivating! I ended up running 5.65 miles @ 7:54 pace. That is 13 seconds faster per mile then Sundays run. I felt great afterwards!

This afternoon I am hitting the trails with my dad for round 2. It's supposed to be partly cloudy with a high of 54. perfect day for a trail run. lets hope the trail dad chose is snow free! I am not ready to be injured again!

wish me luck!

Sunday, March 7, 2010

Weekly Exercise

What a rough week! After dealing with calf muscle issues, I was unable to run as much as I had planned. The trail run really set me back, but today I was able to run and it felt great! Other then dealing with slight knee pain at the end of my run, my legs felt strong. It felt like an easy run, but still had an 8:07 pace. I am ready to kick butt the coming week! The warm weather motivates me!

Anyway, here is how the week went.

Monday: rest day, hip stretching & exercises

Tuesday: 5 mile trail run with my a foot of snow!

Wednesday: 35 minutes on the AMT intervals at 15% & 5%, tried to run but failed. I was in too much pain!

Thursday: core work

Friday: 10 minutes stationary bike, weights for shoulders, 25 minutes elliptical

Saturday: 10 minutes stationary bike, weights for biceps & triceps, 25 minutes AMT intervals at 20% a& 4%

Sunday: 6.12 mile run, finally able to run again!!

Total Mileage: 11.12 miles (embarrassing!!)
Weight: 119lbs

Friday, March 5, 2010

Out of Commission

I have not been able to run since Tuesday night when my dad took me to what I like to call Trail Hell. lol

My left calf muscle is super sore and tight. I've been icing and massaging it, but it still hurts to walk, let alone run. I mapped an 8.5 mile route for this weekend that I really hope I can do. I tried to run Wednesday night and only made it .40 miles at 6mph! that is slow and it still hurt. I ended up on the AMT machine. Last night I spent time doing core work and stayed off my leg. I was hoping today I would wake up pain free. No such luck.

I made sure to call my dad last night and let him know that he hurt me. Come to find out, he's sore too, but not as bad as me.

Oh well, you live and learn. We learned not to run a 5.5 mile trail in a foot of snow!

Keep your fingers crossed that I can run this weekend. If not, this will be my lowest mileage week in a long time! It won't even reach double digits.

Wednesday, March 3, 2010

Trail Fail!

I guess I can't call it a complete fail because we did do what we set out to do and that was to run this trail. Maybe I should start at the beginning.

I met my dad yesterday afternoon to head out to Brighton to do a 5 mile trail run. We have two trail races coming up; one on March 20th which is 5 miles and one on April 25th which is a half marathon. My dad is an experienced trail runner. I am not. I have to get some trail running in prior to these two races.

Anyway, we stopped off at the park ranger's office so my dad could get a new pass for the 2010 year and to ask about the trail conditions. The park ranger said they had quite a bit of traffic over the weekend. great! We assumed the snow on the trails would be packed down. We arrived to the trail entrance and headed in. The trail splits off, you can either continue on to Torn Shirt or Murray Lake. Murray Lake is more of a open, hiking trail. Torn Shirt is, well, look at the name! It's constant turning, going up hill, down hill, lots of trees, etc... Dad chose Torn Shirt. I was up for the challenge. We started off and then first two miles were great. I was slipping here and there, but overall it wasn't too bad. That is, until we passed the 2 mile marker. Here is where it went down hill. We basically ran in a foot of snow the last 3.5 miles of the run. It was the hardest, longest 5.5 mile run I have ever done in my entire life. I told my dad at one point that this run was harder then hitting the wall in a marathon. Of course dad was just cruising along! I like to think that is because he had on trail shoes and I did not. I am sure the fact he runs this trail at least once a week helps too.

This was definitely not what I had envisioned. I had not run with my dad since the marathon so I was looking forward to us pushing each other while being able to chit chat and talk future training and races. Didn't happen. Instead, I barely was able to talk to him since I had to stay so focused on my footing. I'd let out little remarks like "this sucks", "ouch", "I can't believe we've only gone X miles", etc... I don't think I have complained this much on a run since I started running in 2007!

I am praying for super warm weather over the next week. Dad will be taking me on at least 3-4 more trail runs between now and April 25th.

What did I get myself into?