Monday, January 31, 2011

January Stats and Highlights

January Miles: 96.47
January Strength Training/Core Days: 13

And a few highlights of the month!

#1: My son turned 13 years old. What does my 13 year old boy ask for? Converse All Stars, money, a store bought bumpy cake, pizza and wings!

#2: I finally started marathon training. I am excited to tackle this program and work as hard as I can.

#3: Concerts! We attended the Kid Rock 40th Birthday Bash at Ford Field and Linkin Park in the Miller Lite Suite. Both were so much fun and a huge factor in why I am giving up alcohol until May 28th!

The husband and I on our way to Detroit!

Happy Birthday Kid Rock!

The husband, sister in-law and friends in the suite

Linkin Park on Stage

Me & my last beer until May. Taken from the suite but drank on the people mover. classy, I know.

Sunday, January 30, 2011

Completed: Week 1 of Marathon Training

Week one is done! 17 weeks to go until the Bayshore Marathon.

I've learned a few lessons this week. First, I have fallen back into the 8's. I went through this last year towards the end of my training for Chicago and I refuse to do this again. I know I can run faster. All of my races, aside from the Chicago marathon, were 7:30's and 7:40's with a 5K being a sub-7 minute pace! Going forward, I will push myself harder and run faster. Marathon training is more than just running miles each week. I really need to do this if I want to reach my goal of a sub-3:40 marathon.

Secondly, I need to get outside. Although it may seem like I could run faster on the treadmill since I can set the pace, I can't. I do not know why I find it so hard to run fast on the treadmill. Of course, mother nature doesn't look like she wants to cooperate this week. Maybe I should find someone to run with once or twice a week. I plan to run some of my future long runs with my dad, but right now I could use an extra push to get outside.

and lastly, I am giving up any and all alcoholic beverages until May 28th. I can't seem to handle a few beers and still be able to have a quality work out the next day. So good-bye beer and wine, see you in the spring!

Here is how my weeks training went.

Sunday scheduled: cross train
Sunday actual: 30 minutes stationary bike/7.5 miles, 25 minutes intervals AMT machine @ 15%, 4%, 12% cool down, strength training; biceps, triceps and core
Monday scheduled: 3 mile run
Monday actual: 3 mile run, strength training; chest
Tuesday scheduled: 5 mile run
Tuesday actual: 5 miles run 41:39 8:19 pace
Wednesday scheduled: 3 mile run
Wednesday actual: 4 mile run on treadmill 1% incline 33:13 8:18 pace (had negative splits), strength training; legs and core
Thursday scheduled: Rest
Thursday actual: strength training; biceps, shoulders, back, push ups 4 x 15, core
Friday scheduled: 5 mile pace (marathon goal pace)
Friday actual: 5 miles mgp on treadmill 1% incline 40:27 8:05 pace
Saturday scheduled: 8 mile run
Saturday actual: 8 mile run on treadmill 1% incline 1:05:50 8:13 pace, strength training: shoulders, chest

Total Mileage: 25 miles
Weight: 121lbs

Overall I am pleased. I followed the mileage in my training program and made sure incorporate strength training and core work.

Friday, January 28, 2011

I am in our local news paper

I do not get a hard copy delivered since we never read the paper, but I do go on line to read it once a week. There is an article about a local 4 mile race that takes place each February. When I clicked on the link to read the full article there was a picture beside it and there I am! black pants, pink jacket and head band.

How random.

Monday, January 24, 2011

Marathon training has begun!

It's officially go time!

Monday, January 17, 2011

Weekly Running and Exercise

Marathon training starts in less than a week!!

Week of January 3rd:

Monday: rest day
Tuesday: 5 mile run w/ 3 miles of speed work, P90X Ab Ripper X, push ups 5 x 15
Wednesday: 4.25 mile run
Thursday: core work, push ups 3 x 20
Friday: 6 mile run w/ jog-tempo-push work out
Saturday: 6 mile run w/ 3 miles 'hills'
Sunday: 4 mile run, biceps, shoulders

Total Mileage: 25.25
Weight: 124lbs

Week of January 10th:

Monday: 40 minute on AMT 20% & 4%, legs
Tuesday: 4 mile run, P90X back & bicep DVD, push ups 3 x 12
Wednesday: 4 miles w/ hills
Thursday: Rest Day
Friday: 5 mile run
Saturday: 6 mile run, triceps, chest
Sunday: unplanned rest day, too much fun at the Kid Rock concert

Total Mileage: 19 (not too happy about this!)
Weight: 124lbs (hoping to drop 2-4lbs)

Thursday, January 6, 2011

Defending the Treadmill

Disclaimer: By no means am I saying I prefer to run on the treadmill. That is definitely NOT the case.

I've been getting a lot of side eye from various runners including my dad due to the amount of treadmill running I have been doing. I've just been such a wussy (or minus the W and add a P) when it comes to the cold and running in the dark. I am really not sure what is with me! I guess one good thing about a spring marathon is winter training. I won't have a choice but to get off the hamster machine and run outside.

What most people do not realize is that I do not just hop on the treadmill, set my pace and run. I have various work outs that I use that not only change my paces but the incline levels too.

I decided to share these works out. and if you have treadmill work outs you do, please feel free to share them with me. I am sure there will be times during my early stages of marathon training that I may use the treadmill on shorter runs when the weather is too much for me to bare.

Work Out #1: 30 minute work out (I always at least 2-3 additional miles at the end of this work out to increase distance and time)
Set incline at 2%
slow jog at 6mph for 5 minutes
alternate MPH settings as follows every 1 minute: 6/6.5/6/7/6/7.5/6/8/6/7.5/6/7/6.5/6 - repeat
drop incline to 1%, increase MPH to a comfortable hard pace (I usually set mine at 7.4 mph and run 2-3 miles)

Work Out #2: Incline/Hill work out (again, I add additional mileage at the end)
Set incline at 2%
slow jog for 5 minutes at 6mph
alternate incline settings as follows every 1 minute: 2/5/2/6/2/7/2/8/2/9/2/10/2/5/2/6/2/7/2/8/2/9/2/10
drop incline to 1%, increase MPH to a comfortable hard pace (I run at least 2-3 miles)

1 hour Treadmill Work Out: (adjust to fit your pace)
10 minute jog at slow pace (9:00)
10 minutes tempo pace (8:00 or faster)
5 minute push (7:19 or faster)
10 minute jog at slow pace (9:00)
10 minutes tempo pace (8:00 or faster)
5 minute push (7:19 or faster)
10 minute jog at slow pace (9:00)

So there you have it. A few of my go-to work outs to break up the monotony of the treadmill.

I recently received an email of Greg McMillan's top 4 treadmill work outs. I have used one and plan to try the others. here is a copy of the article that I received.

Overland vs. Treadmill Running

In treadmill running you don't have to overcome wind resistance since you stay in the same spot. As a result, you need to set the treadmill to 1 percent incline (unless doing hill repeats) to approximate the 7 percent energy cost you usually use to overcome air resistance. Second, in treadmill running, the ground runs out from underneath you instead of you pushing against the ground to propel yourself over it. As a result, the biomechanics are slightly different. Also, since there are no curves or undulations in the surface of the treadmill belt, your footplant is exactly the same nearly every stride. Take care when starting treadmill running to let your body adjust to the different demands. You need to gradually introduce treadmill running to your winter routine, and it's a good idea to do some preparatory easy treadmill runs before you do treadmill training.

Workout: Six/Sevens

1 Set: 90 seconds @ 6 percent grade and marathon pace
1-minute recovery @ flat jog
1 minute @ 7 percent grade and marathon pace
2-minute recovery @ flat jog

Do 6-10 sets.

Workout No. 1 comes from masters ace and long-time coach Gary Silver, who lives and trains in flat Florida. "This is a great hill program on a treadmill. You want to run the hill at your 5K race effort, which, in this workout, occurs at just slightly faster than your marathon pace. Increase the incline simultaneously with the speed -- do not start your clock until the treadmill is at 6 percent and the speed has increased to marathon pace. I suggest four to six sets the first week's workout, then six to eight, then eight to 10. If you were to do this hill workout leading into the Boston Marathon, I think you might even say that the Boston course is flat!"

Workout: Faster, Faster

1 Set: 400m @ easy run pace
400m @ 15K (tempo) pace
400m @ 3-5K race pace

Do 4 sets.

Workout No. 2 comes from Illinois coach Bill Mitsos, whose daughter, Janna, is a three-time all-state cross country runner and was third at her state meet as a sophomore. "I used this workout with Janna, and it worked very well. Running the set four times gave her three miles of faster and faster running. This workout isn't too boring because of the pace changes. She did the workout once every couple weeks, and then she raced great. I also noticed during the race she was changing gears easily."

Workout: The Pyramid

Set 1: steady pace 1 minute each @ 4, 5 and 6 percent incline
2-3 minutes recovery @ flat jog

Set 2: steady pace 1 minute each @ 5, 6 and 7 percent incline
2-3 minutes recovery @ flat jog

Set 3: steady pace 1 minute each @ 6, 7 and 8 percent incline
2-3 minutes recovery @ flat jog

Set 4: steady pace 1 minute each @ 7, 6 and 5 percent incline
2-3 minutes recovery @ flat jog

Set 5: steady pace 1 minute each @ 6, 5 and 4 percent incline
2-3 minutes recovery @ flat jog

This fun workout comes from competitive masters runner Melissa Trunnell, who, despite living in Southern California, hits the treadmill for a fun diversion from her normal routine and when traveling for work. The usual warm-up and cool-down sandwich the workout.

Workout: The Lab Rat

Stage 1: 4 minutes @ easy run pace
lower speed 2 mph for 2-minute recovery

Stage 2: 4 minutes @ stage 1 pace + 1 mph
lower speed 2 mph for 2-minute recovery

Stage 3: 4 minutes @ stage 2 pace + 1 mph
lower speed 2 mph for 2-minute recovery

Stage 4: 4 minutes @ stage 3 pace + 1 mph
lower speed 2 mph for 2-minute recovery

Stage 5: 4 minutes @ stage 4 pace + 1 mph
lower speed 2 mph for 2-minute recovery

This fun lactate threshold workout comes directly from the research project I worked on in graduate school. The incline remains at 1 percent throughout the workout. If your first stage is run at 7.5 mph (8 minutes per mile pace) then your next stages will be 8.5 mph (7:04 pace), 9.5 (6:19 pace), 10.5 (5:43 pace), and 11.5 (5:13 pace). The workout gets increasingly tough, and the last stage is very hard (and optional as you build up). After performing this workout once, you'll find your best speeds for future workouts.

Wednesday, January 5, 2011

2011 Race Schedule

Between 4 half's, 2 marathons and an overnight relay, I've got a lot of work ahead of me but I am up for the challenge!

I plan on doing what I can to get as lean as possible. I want to learn better fueling for my body while pushing hard at my training to become a faster, stronger runner.

Well, here it is! The 2011 races. I may not be officially be registered for all of them, but these are the one I will be participating in. I wouldn't mind throwing in a few shorter distances too. As of now, June and September are wide open.

2-13-11: Riverview Winter Fest 4 mile
3-20-11: Rock CF Half Marathon
4-2-11: Martian Half Marathon
5-1-11: Trail Half Marathon
5-28-11: Bayshore Marathon
7-23-11 thru 7-24-11: Red Eye Relay
8-20-11: Somerset Stampede Half Marathon
10-16-11: Grand Rapids Marathon
11-19-11: Blitzen the Dotte 5K
11-24-11: Detroit Turkey Trot 10K

Marathon training kicks off on the 23rd!

Tuesday, January 4, 2011

Weekly Running & Exercise

I am so far behind on writing in my blog. I've been so busy with Christmas and traveling, I have not had the chance to update. I ended the year by running a total of 1,387.38. I am not sure how that compares to 2009, but I am almost certain it's more. I hope to run 1500+ in 2011. I know it's doable since I have plenty of longer distance races on my schedule which will require more training then I put in last year.

Here is how the last 2 weeks of 2009 went.

Dec 20th - 26th
Monday: core work, push ups
Tuesday: 5 miles w/ incline work on the treadmill
Wednesday: 6 mile run on the treadmill, upper body lifting, core work
Thursday: 5.25 mile run w/ tempo & push
Friday: 11 mile run on the prairie path in Illinois
Saturday: none, Christmas Day
Sunday: 7.25 mile run (1 hour treadmill work out; 10 min jog, 10 min tempo, 10 min push - repeat), core work

Total Mileage: 34.50

Dec 27th - Jan 2nd
Monday: 5.25 mile run on the treadmill
Tuesday: 5 mile run w/ hills, back strength training
Wednesday: 7.12 mile run (1 hour treadmill work out), core work
thursday: snowboarding
Friday: snowboarding
Saturday: snowboarding
Sunday: none, rest day and sore from snowboarding!

Total Mieage: 17.37 - what a horrible way to end the year.