Week 2 of 10-miler Pre-Training
Monday, January 20, 2014 - Sunday, January 26, 2014
10 miles complete/6.5ish miles planned
17 miles completed in 10-miler Pre-Training so far
24 miles completed in 2014 so far
Monday, January 20: Strength Training (30-Day Shred Level 1)
Got into bed early AGAIN last night...could it be becoming a trend?!
This morning was the one I'd been waiting for, as far as strength training goes...everything is starting to feel little easier and I am starting to feel stronger. Hooray for progress! My one big nemesis continues to be push-ups. Its the very first move in the workout...you do as many as possible for 30 seconds, another strength move (legs & arms combination) for 1 minute, then 30 seconds of push-ups. When I was shredding after my injury in early-mid November I got up to where I could knock out 15 regular push-ups in both 30-second intervals. This morning I did 14 regular push-ups in the first interval, followed by a couple modified push-ups (knees on the ground). In the second interval my arms were DONE and I think I did 4 push-ups, followed by struggling to complete 10ish modified ones. Haha!
Now hopefully I can get that easier/stronger feeling going on the running side. That would be super!
Also...last night I was on a different, non-Disney message board that I like to lurk on and there was a thread for people that were trying to go sub-4 in the marathon. It was so inspiring to read, and the main takeaway I had was that these people noticed significant improvements when they *gasp* ran more...like 50-70 mile per week.
I definitely wont get up that high - who has time for that?! Seriously, explain how this works! - and I'm nowhere near thinking about going sub-4 in the marathon but it did inspire me to re-examine some of my upcoming plans. I know I'm doing the right thing slowly building back up now, but what about once training for these spring and fall races start? Hmm
Also, I joined some of the Marathon Weekend threads in the WISH section of these boards, as well as the Tower of Terror 10-miler thread (even though I'm still not sure I'll run that one). Hooray!
Tuesday, January 21: Run #1 (2.5-mile run on the treadmill)
Another night with an earlier bedtime, woohoo! Unfortunately the dog (whose crate is in our room) made some weird noise at 3AM and I was CONVINCED he was about to hurl. Thankfully he didn't (maybe he was just having a dream?) but I had trouble getting back to sleep after that. Booo.
The run went pretty well this morning! Going on the treadmill is such a mental battle for me, and over the past few months Ive struggled to churn out 2-milers on the 'mill. Running 2.5 seemed like SO MUCH MORE. But I felt pretty good overall, except that I think my lungs are still getting used to running in that small, stuffy cardio room. I really think doing treadmill runs helps me a ton in getting ready for Disney races though - I feel like my cardiovascular system adjusts much better to running in Florida if I do regular treadmill runs. Maybe its mental.
Speaking of mental, the only way I can get through these things is to vary the speed a LOT. Here's what I did today:
0.5 miles @ 5.8 MPH
0.5 miles @ 5.9 MPH
0.5 miles @ 6.0 MPH
0.25 miles @ 6.1 MPH
0.25 miles @ 6.0 MPH
0.25 miles @ 5.9 MPH
0.25 miles @ 5.8 MPH
= 2.5 miles
Total time for 2.5 miles - 25:25
Overall average pace - uhhh...10:10/mile?? Something like this.
Very pleased with this run overall!
Wednesday, January 22: Strength Training (30-Day Shred Level 1)
Another early bedtime, yeehaw!
Again, felt a little bit stronger today than I have been. 15 regular push-ups during the first round, 6 (I think?) during the second. Just plugging along...
Thursday, January 23: Speedwork (2x800 @ 5K pace planned, 3x800 @ 5K pace completed, 2.5 miles total)
Last night after dinner I was reading a running thread on another (non-Disney) message board (same board I mentioned on Monday, different thread) that I lurk on, and it was incredibly inspiring. Again, I kept reading over and over from these people was that - surprise! - they really didnt see significant improvement in their running until they started to run more. It totally makes sense and was weirdly exciting to read about - it even made me think that I, too, could be doing more. (It also made me think, "OMG I SHOULD SIGN UP FOR A FALL MARATHON!"
Thankfully I didn't actually whip out the credit card, haha.)
So this morning, I had a speedwork day on the schedule - 2x800 @ 5K pace with a 5-minute warm-up and a 5-minute cool down, and 0.25 rest intervals in between the half-mile repeats. When I was driving in this morning (unexpectedly slowly, booooo snow!) I told myself that if I felt good during those two speed intervals that maybe I could add a third half-mile repeat. And that is what I ended up doing! And I felt GREAT!
Heres what the workout ended up looking like:
5-minute warm-up (2 minutes of walking followed by 3 minutes of jogging)
0.5 miles @ 8:49
0.25 mile rest interval (0.1 miles walking, 0.15 miles jogging)
0.5 miles @ 8:49
0.25 mile rest interval (0.1 miles walking, 0.15 miles jogging)
0.5 miles @ 8:49
Cool down (walked until I hit the 2.5-mile mark)
Total time: 27:30ish
2.5 miles
This workout felt AWESOME!
I think I may have actually had a little bit of runner's high going on when I was done. I really feel like I'm sort of turning a corner this week...last week I felt like thinking I could try to break my 10-miler PR in April was kind of stupid and naive of me, but I'm starting to think I'll at least be able to give it a decent shot. Woohoo!
Also...there was a lady on the treadmill next to me that seemed to be doing intervals at 7.0 mph (I was at 6.8 MPH for my speed intervals). It was so funny because she very well may be close to a foot taller than I am, so here I am feeling like I'm running super fast at 6.8 MPH while her going 7.0 MPH looks like a leisurely jog!
Oh, to have long legs.
So anyway, in looking at my little schedule I set up I realized if I leave it as is I'd have 8ish miles done this week, and then next week I'd make a somewhat big jump to 11.5.
I still trying to be cautious in ramping things up, and jumping from 7ish to 11.5 might be pushing it, so I'm considering adding in a short run to my schedule tomorrow (2 miles or something) ...hopefully that'll bridge the gap a little better.
Today was weigh-in day too, which was a bit disappointing.
I've been feeling really good and my clothes seem to fit a teeny bit better, so I was expecting a small loss. Instead, I had a small gain of 0.4 pounds. Oh well, I'll just have to try to do better next week.
Friday, January 24: 3 miles on the treadmill/Yoga (Hot All Levels Flow)
Really not great weather here this weekend. A decent amount of snow and temperatures in the single digits...bleh!
So today I used our "community fitness room" for the first time ever. It's basically a small area of the middle school gym that is partitioned off and contains 2 treadmills, 2 elliptical machines, 2 stationary bikes and some free weights. I'm not a member so I paid the $4 drop-in fee and slogged it out on the treadmill for 3 miles (30:45, 10:15/mile pace). I figured since I was paying for it and the rest of the weekend is supposed to be pretty crappy, I may as well get my longer planned run in now. Really not a fun run but I got it done. I just felt pretty sluggish the entire time.
Then I went to hot yoga later that evening and felt even MORE sluggish.
I still felt good when it was over but during class I just felt sort of out of whack.
Saturday, January 25: Rest Day
More and more snow today - roads aren't safe, so I'm calling today my rest day. I think I was due for it, too...Im hoping that's why I felt sort of crappy yesterday.
Sunday, January 26: 2-mile out-and-back/Strength Training (30-Day Shred Level 1)
12 degrees (windchill of -4) and snowy
Woohoo! I did it!
4-day running week AND my weekly mileage total was in the double digits!
The run was tough. The first 0.5 miles were the worst - running straight into the wind and feeling like I was getting some major windburn. After awhile it wasn't so bad - either the wind died down or I was just used to it. I was running in the street (sidewalks arent safe right now - covered in snow. I don't want to sprain an ankle!) in the left lane, toward the cars - which I know is the right thing to do. I had a guy slow down, lean over his seat and make some sort of gesture at me with his hand.
I'll assume he was waving. I've had an older lady yell at me before for running in the street...I know it's the safe thing to do. I see them, they see me. Plus, I wear pretty bright clothes (for example, today I was wearing a hot pink jacket and neon yellow running gloves). Deal with it, people!
Mile 1 was in 10:45 (including the time when I stopped and really debated on just going back home), mile 2 was in 10:15 - 21:00 for 2 miles, 10:30/mile pace.
When I got home I went straight back to our "gym" and did a round of 30-day shred. And that's is for the week! Woot!...
Continued in Next Post