Monday, October 12, 2015

Training Log for Weeks of 9/27 and 10/4

I am training to BQ at the Philadelphia Marathon on November 22nd, 2015!!! To do so, I need to run it in 3:35, or 8:12 per mile. My super super goal is to run it in 3:32 so as to make sure I get into Boston when the race registration opens. In the last six months, I’ve been setting a lot of PR’s that project out to better than my goal time. Only the 5k was set during a race, the rest are just personal timing.
5k – 21:53 (in a race, though not chip-timed) May 2015
5 miles – 36:18 August 2015
10k – 45:48 September 2015

10 miles – 1:15:42 September 2015

Right now, as long as my legs aren’t exhausted, I’m finding a 7:38 pace to be pretty sustainable for 10 miles or less. Slow recovery runs or tired days I can maintain a 8:45 pace very easily.

Week of 9/27
Goal: Cutback week
Sunday: Bikram Yoga
I took it easy on my legs, but desperately needed to stretch my back in all the ways, so it ended up being a pretty good workout.

Monday: 5 miles, 43:06

Rock climbing and strength exercises

This run was slow and a little painful. My quads were very sore and tired. I’m not sure if it was from Bikram or from running 20 on Saturday. I felt tired but kept my heart rate down so I never got out of breath. A lot of my friends were climbing at the rock gym so I climbed for about 1:30, longer than my normal 45 minutes. Exercises (pushups, tricep dips, situps, planks) always take about 20 minutes.

Tuesday: 5 miles, 43:34

This run was more difficult than I was expecting. My legs no longer hurt, but I felt overall exhausted. The first mile was 9:20 and the next 3 hovered around 8:45. The last mile I felt a lot better and ran in 7:58, but that might have just been because I was excited to be done. I felt a little discouraged with my performance, but kept reminding myself I was only 3 days out from the first 20-miler of this training cycle.

Wednesday: 5 miles, 37:23

See my other post re Motivation.

Thursday: Rest

Friday: Rock climbing, no running

Climbing felt good today. Worked on some slab and made plans to climb outside with friends next Sunday. Hooray!!

Saturday: 14 miles, 2:05:27

I wanted to run this slowly because this was supposed to be a cutback week. The plan I am following called for just 8 miles, but I felt like that wasn’t enough this late in the training cycle. I can rest when I taper! That might come back to bite me in the ass. It was very cold for the first time this fall (turtleneck and tights kind of running).

Week of 10/4
Goal: High mileage, high fun
Sunday: 5 miles, 42:33
I decided not to rest after my long run because in my mind it was ‘short’, and because I wanted two days of rest later in the week before my next 20-miler. The result was agony and a very slow run.

Monday: 5 miles, 44:53

No rest for me! I shall continue the goal of getting my short runs in early in the week! My times continued to decline and my butt complained a lot.

Tuesday: 5 miles, 47:28

Still no rest! I also decided to run Ben Franklin Bridge, which is essentially running one giant hill! I haven’t run this slowly per mile in years. On the plus side, taking it easy let me sing to amuse myself during the run, and gave me time to look around and appreciate the Delaware River, which I don’t normally do while charging up the bridge.

Wednesday: Rest, blessed rest

Thursday: Still resting, high chocolate consumption

Friday: Interval training!! 6x800meters at 3:20

I do these on the treadmill to ensure I maintain the pace I want. I did not have a good attitude.

Saturday: 20 miles, 3:01:26

I ran in John Heinz Wildlife Refuge, which I had never been to, despite living in the area for more than 4 years. It was beautiful, flat, and pleasant. My legs felt comfortable and I appreciated the ranger at the visitor center cheering me on every time I stopped in for water. I kept to what felt like a slow and easy pace. When I finished, my legs still felt good! This was the first time I finished a run longer than 14 miles and still felt good and happy. Hooray!

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