Monday, September 26, 2011

Week 13 Half-Marathon Training Plan

Overall, my week last week was pretty good (until Sunday's Long Run that is). 

Monday - 3.55 mile walk in 58 minutes (16:20/mile). That's a pretty fast walking pace for me and it felt nice. 
Tuesday - 4.58 mile run in 59 minutes (12:52/mile).  The time includes warm-up/warm-down.  I ran most of it at 2:30/1:00 because my legs felt sluggish.  I did 4x hill repeats but the hill is only about 250-300 m long rather than a 400 m hill which I think would be better.  I'm not sure if the sluggish feeling is from being the 3rd day to run or walk in a row. Interestingly my overall pace for this sluggish day is nearly the same as my great run day on Thursday.
Thursday - 1.02 mile run in 62 minutes (12:45/mile). Includes warm-up and warm-down, 8 acceleration gliders (concentrating on lean) and 8 cadence drills.  Run felt great.
Friday - 2.65 walk in 46 minutes (17:21/mile).  Easy walk.
Sunday - The Training Plan calls for a 17 mile run 2 weeks from the race.  I had already decided to do 13-14 rather than 17.  But I got terrible sleep all night and was very upset and just couldn't concentrate.  I did the first 6.5 miles in 1:30 (13:50/mile) but just gave up and walked the 2.5 miles home.  TrainingFAIL.

I'm dissapointed about missing out on the long run 2 weeks from the race.  I wish I had the flexibility at work to feel like I could take a few hours off and do a makeup but I really don't.  I am extremely nervous about the half-marathon to the point of some days wanting to just not do it but I keep telling myself and I am much much more prepared than I was for the Livestrong last February.  I would like to knock 5 minutes minimum and would love to knock 10 minutes off my time last February but I don't want to get all locked into a time goal either. 

Tuesday, September 20, 2011

If I walked 500 miles and if I walked 500 more

I knew this was coming but did not remember how close the milestone was until I got home from my walk Monday (coincidentally my birthday).  I synced up my IPod and there was a video (Nike calls them "attaboys") which would not play.  That made me wonder why I had an attaboy so I hovered my mouse over the menu and saw that I have now run 1000+ miles in around 14 months since getting the Nike+.  I hope the next 1000 will be healthy and that I reach it before my next birthday.

Monday, September 19, 2011

Week 12 Half-Marathon Training Plan

Yeah... it was just a crummy a running week as it looks like. I had the blister on one foot that I got during my long run and my bruised toe, arm, and knee.  But a big part of my problem was just feeling overwhelmingly tired and lethargic.  I don't know why. 

So my paltry runs/walks:

Friday - I did not get up in the morning but in the afternoon ChocolateFamily was still at a playdate when I got home so I put on workout clothes as quickly as I could and headed out the door.  I literally had not left our yard when the phone rang with ChocolateWife calling to say that they would be home in a few minutes so I walked to the closest major intersection and back home.  It was about a mile and about 16 minutes. 
Saturday - We had a babysitter in honor of my birthday (today) and I chose to go hiking.  ChocolateWife and I went to Walnut Creek and hiked for about an hour.  We were able to walk through the creek bed for a long time which was sort of cool but also really sad.  Everything in the park is just dead and wilted and it's very sad and scary.  3+ miles in an hour - then we went to lunch.
Sunday - I had 800m repeats scheduled - 12 of them.  Rather than go to the park to use the track, I decided to use the GPS to measure a 1/2 mile strip on the sidewalk/long street near the house.  I walked there and then used my warm-up 1/2 mile run to mark a start line, 1/4 mark, and finish line.  I felt very happy with my times.  My goal by the formula was 5:50 but my slowest was 5:30.  Including warmup/down it was 8.55 miles.  Times (5:06, 5:08, 5:14, 5:06, 5:11, 5:09, 5:19, 5:17, 5:26, 5:18, 5:30, 5:14).

Monday, September 12, 2011

Week 11 Half-Marathon Training Plan

I had a good training week. 
Tuesday - I didn't get up and run but I think I really learned something from it.  I didn't get up but then I spent the entire day wishing I had.  I felt like it was a turning point in thinking about that saying that you never regret the runs you take, only the ones you miss.
Wednesday - 4.32 miles/58 minutes (13:25/mile). Includes warm-up and warm-down.  I ran with a 3:1 ratio and the weather was lovely - 64 degrees but smoky. 
Thursday - 3.65 miles/47 minutes (12:52).  Here's where my Tuesday paid off. Again, I didn't want to get up but I remembered Tuesday and I got up.  Did a 3:1 ratio, then acceleration gliders and cadence drills.  Later a lunchtime walk to the credit union of .95 miles and walk from the bus to the store and store to dinner.
Friday - 3.18 miles/52 minutes.  Nice morning walk. Later walks to and from the bus stop and car place.
Sunday - I had a 15 mile LSR planned and was strangely excited about it.  My last LSR I did at 60:60 and I wanted to try a harder ratio so I decided on 90:60.  The night before I smashed my right pinky-toe on a plant in the house (see picture below).  Ouch.  I wasn't sure I would be able to run at all.  I got up at 5:00 to try and beat the heat and also not use up the entire day.  About 3.5 miles into the run, I tripped on a sidewalk and fell (see picture below #2).  It was the first time I've actually fallen since I started running although I've tripped many times.  My right arms is pretty bruised as well but the pictures don't seem to show it.  I also got a blister on my left foot from a new pair of socks that are thinner than my usual. 

Nonetheless I got up and walked for a minute or two and then resumed my run.  I can hardly describe how happy I was with the run.  I did the 90:60 for the first 11 or so miles, then dropped to 60:60.  I ended up at 15.13 miles/3:33 time (14:04/mile).  My target time should have been between 15:20 and 15:50 depending on exact temperature so it was a good pace. 

Toe I smashed on a plant

Banged up knee from falling during the run.
My total mileage for the week with estimated walks was 29.55 miles.  I think that's my highest week ever.

Tuesday, September 6, 2011

Week 10 Half Marathon Training Plan

Tuesday - Scheduled 45 minute run.  Actual 4.2 miles in 58 minutes including warm up/down.  I did 3:1 throughout and felt very good and smooth. It was hot even though it was only 5:00 in the morning.
Thursday - Scheduled 45 minute run. Actual 5-6 minutes running. I felt crummy and just decided to walk it.  Very nice walk of 3.51 miles in 58 minutes.
Saturday - Scheduled 10 x 800m repeats in 5:50 goal time.  I was pretty concerned about this workout because 1. I slept very badly Friday night, 2. The last set of 8 x 800m were so hard, and 3. I feel like I'm not working out very well during the week.  Every set of repeats I have done, I have felt like the first x-2 were doable but I've really struggled for the last 2 repeats.  I figured that was just a given.  This week I considered just walking but gave myself a stern talking to and did them anyway.  I am so glad I did.  They went very well (5:09, 5:14, 5:16, 5:19, 5:22, 5:25, 5:28, 5:26, 5:36, 5:30).  Including warm up/down the workout was 6.92 miles in 1:38. 
Sunday - Walked 3.38 miles in 58 minutes.  I knew we would be out of town for a quick trip and didn't want to miss too many days.  It turned out that we walked a decent amount both Sunday and Monday but I still wanted some concrete miles in my day and am glad I did it. 

This week calls for 2 runs and a walk (I already blew off one run but will try to make it up) and then a 15 mile! long slow run on Sunday.  The high temperatures this week are forecasted for low 90s so I'm optimistic that it will make a difference in my running.