Last Saturday I did a 16 mile run, and it was better than the previous week's. However, I'm still running out of juice for the last few miles. I hurts my pride to admit that I have to start out at a slower pace.
This week was a recovery week, so I did 6 miles on Monday and Wednesday, and 5 miles on Friday, with cross-training on Tuesday. Most of the running was on the treadmill. I'm finding that treadmill training causes a plantar fasciitis flair-up, so am going to do more trails this week.
Except for my feet, and a slight stiffness in the right knee, I feel great. I have a podiatrist appointment for the 4th of next month.
I didn't work out on Thursday, but went home a bit early. It was Dallin's last day before heading back to BYU. The family all told me that I am too grumpy when I don't work out, so not to bother next time. Another benefit of exercise!
Sunday, August 26, 2007
Saturday, August 11, 2007
How to Bonk
This was my first regular training week since the 1/2 marathon. Last week was a recovery week (3 five mile runs). Today was a train wreck.
Because we traveled on Monday, I did a 3 mile easy run on Tuesday, a 12 mile bike ride on Wednesday, speed work on Thursday (3 X 1600s, with 800 rests, with 1 mile warm up and cool down), then did cross training yesterday, including 20 minutes on the elliptical machine.
Today was a 14 mile "run". I had nothing in my legs (big surprise). Around mile 6 I started running out of fuel, especially in my calves. Up to that point I was on pace, though I couldn't sustain a HR over 150 (another hint that I had overtaxed myself). The one gel I had at mile eight didn't go very far. I had to start taking increasingly long and close together walk breaks. The last 3 miles was about 50/50 run/walk. Overall, I ended up with an 11:30 minute/mile pace, rather than the targeted 10:30.
Since I will be increasing the long run mileage as I ramp up for Indianapolis, I have decided to take Thursday and Friday as rest days (at least for my legs). I can do Monday and Wednesday runs, and have Tuesday for cross-training. I especially need to work on my back, chest, and abs at least once a week. This schedule should leave me fresh for the long runs on Saturday.
Because we traveled on Monday, I did a 3 mile easy run on Tuesday, a 12 mile bike ride on Wednesday, speed work on Thursday (3 X 1600s, with 800 rests, with 1 mile warm up and cool down), then did cross training yesterday, including 20 minutes on the elliptical machine.
Today was a 14 mile "run". I had nothing in my legs (big surprise). Around mile 6 I started running out of fuel, especially in my calves. Up to that point I was on pace, though I couldn't sustain a HR over 150 (another hint that I had overtaxed myself). The one gel I had at mile eight didn't go very far. I had to start taking increasingly long and close together walk breaks. The last 3 miles was about 50/50 run/walk. Overall, I ended up with an 11:30 minute/mile pace, rather than the targeted 10:30.
Since I will be increasing the long run mileage as I ramp up for Indianapolis, I have decided to take Thursday and Friday as rest days (at least for my legs). I can do Monday and Wednesday runs, and have Tuesday for cross-training. I especially need to work on my back, chest, and abs at least once a week. This schedule should leave me fresh for the long runs on Saturday.
Thursday, August 02, 2007
First Half-marathon
I survived!
Actually, I did a bit better than I thought I would: a 2:08. Conditions were wonderful: overcast and 59 degrees at the start. The cloud cover didn't break until after the race. Anacortes was lovely and the course was very nice. I like small town races.
I started out at a 9:40/mile pace, but couldn't keep it up in the second half.
Recovery has been pretty quick, though when I ran 5 miles on Monday I felt like an old man. Could only manage an 11:32/mile pace, though my training schedule called for a 10:36 pace.
Today, I ran 5 miles at a 10:40 pace, though my legs still feel a bit wobbly and my right heel and knee are a bit sore. Both are a 2 on a pain scale of 10. It took about 2 miles before my knee loosened up.
I feel optimistic about the full marathon in October.
Actually, I did a bit better than I thought I would: a 2:08. Conditions were wonderful: overcast and 59 degrees at the start. The cloud cover didn't break until after the race. Anacortes was lovely and the course was very nice. I like small town races.
I started out at a 9:40/mile pace, but couldn't keep it up in the second half.
Recovery has been pretty quick, though when I ran 5 miles on Monday I felt like an old man. Could only manage an 11:32/mile pace, though my training schedule called for a 10:36 pace.
Today, I ran 5 miles at a 10:40 pace, though my legs still feel a bit wobbly and my right heel and knee are a bit sore. Both are a 2 on a pain scale of 10. It took about 2 miles before my knee loosened up.
I feel optimistic about the full marathon in October.
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