Search

Journey To the Finish Line

PR's, toddlers, hopes and dreams; I'm always running after something

Tag

speed work

I Have A Need for Speed (2/20-2/27)

Well we are down to the last couple weeks of training for this race already, but I am tired and ready for taper, so bring it on.

Monday cross – ride 16 miles @ 19.2 MPH I got a little overzealous with this one. The weather this winter has been extremely bipolar and I swear we’ve hit every season every week so far, with lows to highs ranging from mid 30’s to nearly 80. It was a warm morning so I hopped on my bike for the first time in months, and was excited to see that my speed training in running seemed to have crossed over to the bike. So excited in fact I decided I could do my whole ride at 19+mph.

Tuesday tempo – 1 WU, 3 @ 7:50, 2 @ 7:40, 1CD 7 total. Yesterdays fast bike ride turned out to be a stupid move. I killed my quads going that fast  and while it probably wouldn’t have been a big deal normally I think the fact that I hadn’t ridden that long or hard (thats what she said) in months played a part here. So, I got this run done, but not without a couple rest breaks.

Wednesday – speed. 5 x 1200 @ 10k pace with 400m recovery. I didn’t keep to 10k but didn’t any faster than 5k, so I didn’t quite slow down as much as I had planned but was still slower than speed work pace (6:45).

17016030_10103616076251078_1704913806084547463_o

Thursday – easy run/yoga. 3.33 stroller miles/20 minutes yoga and stretching. Thursdays are the hardest day because I can never decide what I want my workout to be. I think this is partly because its my 6th day in a row and I’ve about hit the point where I need a break. So I asked the twins if they wanted to play while I worked out inside, or go running snacks. Guess what they picked? Afterwards they got out of the stroller and ran a quarter of a mile on their own!

16681649_10103604172301688_2612537308830029651_n
my kids are awesome 

Friday rest

Saturday long. 8 miles 4 @ 8:30,  4 @ 7:50. This run was, unfortunately, harder than I hoped. This happened to me the last time too so I dunno if I’m really overshooting with my goal here or just easily affected by the weather, as the last 4 miles were in 60+ temps. No, that doesn’t sound all that warm, but speed just becomes harder for me once it is above 55. I guess time will tell here.

Sunday cross. 55 minutes of yoga. 

And, for once i’m still participating in a 30 day challenge and working on my creative pics. We are up to 3 and a half minutes. M and M’s were involved.

I Have A Need for Speed (1/16-1/29)

Sooooo, I got behind and so now I’m doing this the lazy way and combining two weeks into one recap.

1/16/17-1/22/17

20170119_114626
bucket heads

Monday – Tempo. 5 miles @7:39 with 1/2 mile cool down. We took a VERY overdue vacation and since the Charleston Half was only two days prior, I had planned to make it an easy run. But, I got going, felt ok and realized I was doing a faster pace anyway, so I just went with it. FINALLY these tempo runs are starting to feel easier (not easy, mind you, just easier).

Tuesday – run/stationary bike/abs. 2.5 miles on the beach/20 minutes stationary bike/abs. I wanted at least one sunrise run, and how could you not? Then I headed into the hotel gym and got on a wobbly stationary bike so I only rode 20 minutes and finished off with some abs.

20170117_070504

Wednesday – cross. 30 minutes elliptical and 30 minutes weights. As much as I enjoyed the beach run, running on the slightly slanted surface (say that 3 times fast) irritated my right ankle and it was still a little sore, so I played it safe.

Thursday-  cross. 45 minutes elliptical and 15 minutes weights. Same issue.

Friday long run. 10 miles @ 8:11/mile. It was a very nice and partly scenic run but a tough one, as it was 64 degrees and humid. I took a few breaks, and even got stopped at a drawbridge which is definitely a first for me.

16142380_10103515342462398_6881924730295689412_n
I’m trying to smile but I just look annoyed

Saturday easy run. 4.5 miles @ 8:44/mile. I ended up skipping my speed work for the week but wanted to try to at least get the miles, so there ya go.

Sunday – rest day

1/23/17 – 1/29/17

Monday swim. 1800 meters at an abysmally slow pace. The pool heater was broken but I was told not too terribly cold (however I was also told it would be a good time to try out a wetsuit), but I was already there so I just braved it. It wasn’t too terrible but like the last swim attempt in the freezing outside temps my fingers were numb and I needed coffee to thaw myself.

Tuesday fartlek. 6 miles @ 8:08 pace. So, am I the only one (after I laughed at fart, because I’m mature like that) that thought a fartlek just meant a tempo run? Well apparently it isn’t. It apparently literally means “speed play”, so the idea is you jog a bit, and then pick up the speed for whatever distance, jog, pick up etc. But the distance isn’t measured by a watch but a visual marker, like a mailbox or telephone pole. It actually took me a couple miles to get used to this weird back and forth, but I kinda liked it and think i’ll incorporate more of these in the future.

Wednesday speed. 5.81 miles total. 1WU/3×1600 with 400m recovery/1CD. I KILLED IT, running the fastest mile repeats I’ve ever run, at 6:43, 6:38 and 6:35! Have I mentioned I love speed work? I mean, once I’m done.

screen-shot-2017-01-29-at-7-02-47-pm
I got my fast shoes on

Thursday  cross. Tired of the bike trainer, I searched my favorite yogi (Ali Kamenova) on You Tube and did three of her HIIT workouts, with some yoga.

Friday  rest

Saturday interesting collection of runs. My plan called for another 10 miles since I shifted a run for the half, and so I decided instead I’d rather run a 5k with a ridiculously long warm up and cool down. On the plus side, I FINALLY beat a nearly 5 year old 5k PR! FINALLY! And the good news here, is that my pace indicates a 22 flat 3.1 (but courses are never exact), which according to the Run Less Run Faster book means I SHOULD (key word here) be able to run the half at my “A” goal pace, and I have 5 more weeks to nail it down.

16252257_10103544362061888_2467282647735232921_o

Sunday easy-ish run. 3.5 miles @8:30 pace. It ended up being somewhat of a frustrating day  and I needed to burn off some steam, so I took Chance for about 1.5 miles and pushed the twins for the rest.

16265425_1036459479791502_7376262037950602448_n
I see you, mommy

I Have A Need for Speed (1/9-1/15)

Operation Run Faster continues. With about 7 weeks left to the Myrtle Beach half, its getting close to time to decide if my goal is doable.

Monday – swimming barely not drowning.  1800 meters. It is ridiculous how quickly you lose swimming stamina, especially when you suck at it anyway. I’ve only been sporatic about going since I got my Ironman tattoo, and over the holidays. I considered skipping it agin and just picking back up after vacation, but decided it suck it up and go. It was 30 degrees outside. The water really wasn’t bad as long as you were moving, but after about an hour my fingertips were numb, and it took me the rest of the afternoon to thaw. On the plus side, a fellow swimmer saw my tattoo and said I was a badass, so there’s that 🙂

15875391_10103485633045308_731104338624700634_o
This pic worked better in my head

Tuesday tempo fail. 6 miles at 7:50/mile. Figuring I had enough weeks of tempo and speed runs under my belt I figured I’d try 6 miles at goal race pace. Well, something messed up on my watch about .75 miles in and my pace jumped from 7:50 to 7:20. I dunno if the satellites were just off, or if I was really running that quickly (I suspect a combo), and then I felt thrown off for the rest of it. Combined with asthma lungs and 32 degrees, this run required a few rest stops and felt much harder than it should have.

Wednesday speed work. 3x (2x 1200) with 2/4 min rest intervals. Actual goal pace here was around a 6:45, but with the half marathon coming up (that I planned to run as a training run but knew myself well enough to know I wouldn’t) I knocked the pace down a bit and averaged between 6:49-6:55. Because SC loves to fit as many seasons as possible in 48 hours, it was 68 degrees during the better part of this run.

screen-shot-2017-01-17-at-10-16-50-am
Subscribe to purchase our future track calendar – haha

Thursday easy run. 4 miles with stroller. Running snacks! And my kid knows me because Miles asked me 5 min in if I had to pee (I didn’t, but I did later).

15936622_1021653957938721_1917744890630320596_o
Ya’ll – they are heavy

Friday rest day

Saturday Charleston Half Marathon. 13.1 miles @ 8:09/mile. Not a PR but a good solid improvement from my 8:46 average at Sweet Tea. Also, there were yummy Mimosas. Recap to come.

15994532_10103500964141668_2696302461443303578_o
John looks like a pirate

Sunday rest day, since we spent the majority of it in the car.

I Have a Need for Speed (12/26- 1/1)

I took a break from blogging after the Ironman, even though the only thing I had time the energy to post for the 6.5 months prior to it was weekly recaps. Now that I have more time and energy, I plan to starting writing about other things again, but find I kind of like reading back on training to find out what works and what doesn’t.

2017 is going to be all about shorter distances. I have a goal to PR my half marathon, which isn’t short per se, but requires much less training than I’d been doing. Otherwise I’m looking at 5k’s, and then one Tri season rolls around – Sprints and an Olympic.

This year I want my races short, sweet, and hopefully fast. And I want to focus more on strength.

In an effort to regain some speed and hopefully bypass my current fastest Half Marathon time, I’m following the Run Less Run Faster Half Marathon plan. I ran the Sweet Tea this year literally 10 minutes slower than last year, so I’ve had some work to do. Up until recently (and still, to be honest), Id been focusing on trying to increase speed little by little until I can run the training runs relatively comfortably.

So here we go:

Monday: tempo run. 1 WU/2 @7:38, 1 easy, 2 @7:38, 1CD.  7 miles total. This workout is getting a little easier in that it is requiring fewer stops (ha), and I even managed to average a 7:43 going up two (small) hills during the last fast mile, so I figure this is a win.

Tuesday: trainer ride. 5 min WU followed by 2 min hard and 3 min spin for 45 minutes total. I dunno that I’ll ever ENJOY the trainer. The gear that is my easy gear on the road is my hard gear on the trainer, so my average speed is like 13 mph. Afterwards I did some quick arm weights. Because I need to work on my gun show.

Wednesday: speed work. 1.5 WU/ 12×400/ 1.5 CD 6 miles total. Dude. I KILLED this speed workout. But if I’m gonna kill one its going to be a shorter distance workout. My goal pace for each 400 was 6:25. I had one 6:25 and the rest averaging between 6:07-6:15. I even had one 6:02! By the end, I wanted to vomit. I didn’t, but I wanted to. I’m sure my track buddies appreciated that.

screen-shot-2017-01-03-at-8-59-31-pm
What is with the look on my face? Dread? Maybe its dread. 

Thursday: ride. 20 miles. South Carolina’s weather has been drunk or high lately, and it keeps jumping from 75 degrees to 30 and back again in a matter of 48 hours. Still, it was nice to ride outside for the first time in a long time, and finish off my year with a solid 2575 bike miles, a number I likely won’t see again for a LONG time.

Friday: rest day. Want to hear our exciting New Years Eve? We went to bed at 10:00. Zzzzzzzzz

Saturday: long run. 8 miles @ 8:10 was the goal. I’m not sure what the average ended up being, but it was slower. Remember how I rode outside two days ago? Well this morning it was 31 degrees. My asthmatic lungs didn’t tolerate it well. I ran my first mile as a sorta warm up at 8:30 and got up to 8:16 by the second, but by the third I was at 8:25 and had to stop for my inhaler and spit about a gazillion times (gross) in an effort to get rid my the mucous build up. I did this while running so I kept losing my breath. By mile 5 I decided I was going to finish on the treadmill. I ran mile 5 in 8:11, and then at least finished strong inside with a 8:09, 8:07, 8:04

Sunday: yoga. 50 minutes. It has been nice to incorporate this again, although I have a long way to go on my flexibility.

screen-shot-2017-01-03-at-9-03-05-pm
Sing it with me: two all beef patties, special sauce, lettuce, cheese, pickles onions on a….oh, and an attempt at bridge

Disney Marathon Training – Week 3

Monday – Tempo Run. Goal: 1 easy/5 @ 8:14/ 1 easy. After being stuck in the house for most of the weekend because of the rain and flooding (though, thankfully we still had a house because many didn’t), I was looking forward to getting out for this run. My splits are still not very consistent. After my first easy mile, I ran the first tempo mile at 7:57 (oops), slowed down the second at 8:24 (ugh too slow), and then decided screw it and ran the last three at 8:10, 8:00 and 7:56  for an average of 8:06 for the tempo portion. Consistency clearly isn’t my strong suit.

Tuesday – spin….kinda. Bryan had to sub so I picked the twins up from day care, took them home to play and eat for a bit and then loaded them into the car with me to the YMCA where I dropped them off at child watch. It was only an hour right? Well, I got 20 minutes into the workout when they came to get me, saying Abby wouldn’t stop crying. So, I took them back home and we went for a long walk.

Wednesday speedwork day. 1200, 1000, 800, 600, 400 with 200m recovery. Goals with stroller were as follows: 1200 @ 5:46, 1000 @ 4:46, 800 @ 3:47, 600 @ 2:49 and 400 @ 1:51. Not too horrible with consistency here, but a little slower than goal for 3/5 sets, though in my defense, I did have to pass water cups up while I was running on one of them lol. Afterwards we went to a local place to celebrate Amy’s birthday and get recovery drinks. Miles enjoyed pushing the stroller back and forth, further challenging the corn hole players (who swore they didn’t mind) and Abby colored. I caught a cold. Yippee.

Happy Birthday Amy!
Happy Birthday Amy!

Thursday: Trainer Ride – 30 minutes. An attempt to make up for missed time in Tuesday’s spin class 🙂 I may or may not have had tissue stuck up my nose. Can neither confirm nor deny.

Friday: rest day

Saturday: long run. Goal 14 miles @ 9:20. Real goal here is 17 miles but I’m still trying to build up my base and my leg is FINALLY starting to feel back to normal so not going to push it. It was cooler but humid still (ugh). My fellow tri club friend Tammi joined me, and like a doofus I forgot to get a picture if for no other reason than to make this blog more exciting. Fail. Actual pace: 14 @ 9:07

Sunday: Easy run/Yoga. Normally Sunday won’t be an additional run but since my mileage isn’t that high to begin with I’m trying to at least meet as close to the final number as possible. Took the the twins out for 3 (@ 8:51) and then attempted yoga on the porch, then moved to the patio as the twins jumped from activity to activity outside. The neighbors probably thought I was nuts.  They’d be right. Toddlers running amok while mom sneezes on a yoga mat on the front porch – almost sounds like a newspaper headline (though for a pretty boring newspaper).

Onto next week!

Disney Marathon Training – Week 2

It’s still early, but so far I think I like the Run Less Run Faster plan. I like having a goal for each run and a sense of achievement when things feel tedious.

Monday – Run 7 miles tempo. 1 mile easy/5 miles @ 8:35/1 mile easy. It’s almost October, but is still humid like August. At least the temperature is 77 and not 95, so that’s something. I struggled a little with this one because of the humidity but my overall pace for all 7 miles was around 8:36. One of my biggest issues is consistency mile to mile. Sometimes I jump all over the place. 8:34, 8:27, 8:21, 8:27, 8:20 for the tempo portion isn’t horrible, but I’m really trying to stay within 3-5 seconds.

I had my massage Monday and my piriformis was so tight the girl spent the entire hour on it and the back of my legs. Ugh. It felt better but still not gone.

Tuesday: swim 1350 yards. Last day pool within walking distance is open 😦 Boo.

Wednesday: run 4.5 miles. Speed work day. Workout 3×1200 with 400 meter recovery, straight through. My goal time for 1200’s is 5:18, but with the stroller I used a slower pace goal and was shooting for 5:46. I was actually super consistent with this one – 5:47, 5:47, 5:48.

Thursday: Cross training. 45 minutes of yoga and 25 minutes of weights. I haven’t picked up a weight in MONTHS but told myself I was going to start adding it in again. I took it easy and added in some butt/hip exercises to hopefully help this piriformis issue I’m having. The twins kept themselves entertained

Friday: REST DAY

Saturday: Long Run. Plan called for 15 miles but since I hadn’t gotten my longest run up above 6 miles I’m starting a little slower. 12 miles @ 9:20 was goal pace. Charleston has gotten INSANE amounts of rain this weekend and Saturday was day 2 of the madness. This meant I had to suffer through 12 miles on a treadmill. I did enlist some company though and that made all the difference.

I’m getting through each run but still having to stop and stretch. I’m foam rolling, icing, stretching, going to the chiropractor and I’m still feeling some discomfort. I feel like I am getting through ok because of the recovery days between but am not sure at this point that I’d be able to make 26 miles. If I can’t get this figured out soon, it might call for some total rest days. ugh.

Create a free website or blog at WordPress.com.

Up ↑

%d bloggers like this: