Weekly Total: 27.2 miles. This is the most miles I have ever run in a single week and in terms of small victories I ran the equivalent of a marathon this week. I am finding that the speed work is really helping my aerobic capacity as the runs following it are really smooth. I ran some sprints after my last run on Sunday on the treadmill and realized that I have the ability to go much faster than I used to. I could probably have held the 6:40 pace for at least a half a mile if I gave it everything. I am going to probably see if I can schedule a 5k in as I want to see if I can break 25:00 now which would be nearly 5 minutes faster than my last 5k.
Monday: Cross-training, 30 minutes of rowing.
Tuesday: 1200@10:00, 2x800@9:30, 4x200@8:45. All w/ recoveries. 4 miles.
Wednesday: 35 minutes on treadmill. 3.5 miles.
Thursday: 1:43 minutes easy. 9.2 miles.
Friday: Cross-training, 30 minutes of rowing.
Saturday: 2x2M@10:00 w/ easy recovery. 5 miles.
Sunday: 60 minutes easy on treadmill w/ 6x200@6:40. 5.5 miles.
Monday, February 28, 2011
Thursday, February 24, 2011
Chasing Double Digits...
Thought today would be the day that I would finally rack up my first double digit run even though I was only scheduled to run 9 miles. The run started off amazing and I was at 5 miles. I checked my Runkeeper and I was running full marathon pace without even breaking a sweat and had nearly all of my water left.
Mile 6 was the turning point. I tried to dial back the pace because I knew I still had the hardest section of my run, which is all rolling hills and 2 huge uphill sections. Pace dropped to 11:00 then 12:00 and finally 13:00 and I was only at 7.5 miles. I was able to stay at 11:00 pace for the whole run which is my target but ended up crashing at 9.2 miles.
Normally I would be happy because I extended my longest run ever today but at mile 5 I really thought I could hang on for the full 10 miles. I guess there is always next week...
Mile 6 was the turning point. I tried to dial back the pace because I knew I still had the hardest section of my run, which is all rolling hills and 2 huge uphill sections. Pace dropped to 11:00 then 12:00 and finally 13:00 and I was only at 7.5 miles. I was able to stay at 11:00 pace for the whole run which is my target but ended up crashing at 9.2 miles.
Normally I would be happy because I extended my longest run ever today but at mile 5 I really thought I could hang on for the full 10 miles. I guess there is always next week...
Tuesday, February 22, 2011
Half Marathon - Week 6
Weekly Total: 25.5 miles. Interesting week to say the least. 4 of my 5 workouts were on a treadmill including my first ever long run. I think my new running route with the rolling hills seems to be improving my aerobic capacity because the 8.5 on the treadmill with no hills seemed like a breeze. Although mentally, being on a treadmill for over an hour and a half can definitely make one feel like a hamster in a wheel.
Monday: Rest.
Tuesday: 4x200m hill sprints at 7 incline, 1 mile warm up and cooldown. 3.5 miles.
Wednesday: 35 minutes on treadmill. 3.5 miles.
Thursday: 58 minutes, 2x2M @ 10:30 w/ recovery jogs. 5 miles.
Friday: Rest.
Saturday: 55 minutes easy on treadmill. 5 miles.
Sunday: 1:38 minutes easy on treadmill w/ 1 mile pickup. 8.5 miles.
Monday: Rest.
Tuesday: 4x200m hill sprints at 7 incline, 1 mile warm up and cooldown. 3.5 miles.
Wednesday: 35 minutes on treadmill. 3.5 miles.
Thursday: 58 minutes, 2x2M @ 10:30 w/ recovery jogs. 5 miles.
Friday: Rest.
Saturday: 55 minutes easy on treadmill. 5 miles.
Sunday: 1:38 minutes easy on treadmill w/ 1 mile pickup. 8.5 miles.
Tuesday, February 15, 2011
Half Marathon - Week 5
Weekly Total: 24.5 miles. Very good week back in training after being sick. Swapped my long to Saturday instead of Sunday because it was sunny and 40 degrees. The 8.2 miles was pretty tough but I think I could have pumped out a mile or two more which is a good sign.
Monday: Rest.
Tuesday: Speed intervals w/ recovery jogs, 1200m @ Race Pace; 2x800m @ 10K pace; 4x200m @ 5k pace; 3.5 miles.
Wednesday: 35 minutes easy. 3.25 miles.
Thursday: 45 minutes. 2x2 miles @ 9:30; 4x100m Sprints. 4.5 miles.
Friday: Rest.
Saturday: 1:35 at 11:30 pace. 8.2 miles.
Sunday: 60 minutes easy. 5.0 miles.
Monday: Rest.
Tuesday: Speed intervals w/ recovery jogs, 1200m @ Race Pace; 2x800m @ 10K pace; 4x200m @ 5k pace; 3.5 miles.
Wednesday: 35 minutes easy. 3.25 miles.
Thursday: 45 minutes. 2x2 miles @ 9:30; 4x100m Sprints. 4.5 miles.
Friday: Rest.
Saturday: 1:35 at 11:30 pace. 8.2 miles.
Sunday: 60 minutes easy. 5.0 miles.
Wednesday, February 9, 2011
Half Marathon - Week 4
I am changing the format of my weekly posts moving forward. It will include a quick overview of how my running was and a breakdown of the trainings from each day so that I can better see the workouts I did.
Weekly Total: 14.25 miles. This was definitely a rough week. I had come off a really good week of 23 miles and felt like I was getting back into the swing of things but got grounded with a nasty head cold. I was finally over it enough on Friday to run but man was I sluggish all weekend. My long run was cut short because I could barely take another step despite it being beautiful out, felt like a waste of the nice weather we were having.
Monday: Rest
Tuesday: Sick
Wednesday: Sick
Thursday: Sick
Friday: 34 minutes easy. 3.25 miles.
Saturday: 55 minutes easy. 5 miles.
Sunday: 1:10, 3 miles easy; 2 miles at marathon pace; 1 mile recovery; 6 miles.
Weekly Total: 14.25 miles. This was definitely a rough week. I had come off a really good week of 23 miles and felt like I was getting back into the swing of things but got grounded with a nasty head cold. I was finally over it enough on Friday to run but man was I sluggish all weekend. My long run was cut short because I could barely take another step despite it being beautiful out, felt like a waste of the nice weather we were having.
Monday: Rest
Tuesday: Sick
Wednesday: Sick
Thursday: Sick
Friday: 34 minutes easy. 3.25 miles.
Saturday: 55 minutes easy. 5 miles.
Sunday: 1:10, 3 miles easy; 2 miles at marathon pace; 1 mile recovery; 6 miles.
Monday, January 31, 2011
Lesson Learned!
Despite my hesitation to share this story, thought people would enjoy it because it shows how little common sense I have...
I do my hill workouts on the treadmill which is basically 1/2 mile warmup and cooldown with 30 minutes of intervals of sprints with a large incline.
I hadn't done them at the new gym I joined yet and at my work gym I was doing 6mph at 10% incline. I tried this at the new gym and boy was I surprised at how much steeper the setting was, I tried to jump off because the incline and speed were nearly impossible to keep up with and I missed the foot rest.
Ouch! Huge bruise the size of an orange on my knee and I'm sure people in the gym were like WTF is this guy doing.
So the lesson is, always slowly increase the settings on different equipment....
I do my hill workouts on the treadmill which is basically 1/2 mile warmup and cooldown with 30 minutes of intervals of sprints with a large incline.
I hadn't done them at the new gym I joined yet and at my work gym I was doing 6mph at 10% incline. I tried this at the new gym and boy was I surprised at how much steeper the setting was, I tried to jump off because the incline and speed were nearly impossible to keep up with and I missed the foot rest.
Ouch! Huge bruise the size of an orange on my knee and I'm sure people in the gym were like WTF is this guy doing.
So the lesson is, always slowly increase the settings on different equipment....
Half Marathon - Week 3
Looking back, I would really consider this my first week of real training although my mileage is about at the level it should be at week 3. I ran my full 23 miles for the week, with 16 of it being on the "dread"mill but I really enjoyed getting back out onto the road for my long run.
I also have switched to a new running app called "RunKeeper" and now I can post my runs details. Here is my long run for the week:
http://runkeeper.com/user/brianmbento/activity/24745122
I will still keep my stats updated on the blog for PRs, total miles and longest runs but if you want to see my running routes or split times at any point you should be able to just go here:
http://runkeeper.com/user/brianmbento/
This will show you an updated look at my runs for the week. And yes this weeks splits were terrible, 11:00 minute miles are not something i'm completely proud of but hey its a start.
Next week is my last week of 3-3-5-5-Long, as I am scheduled to move to 3.5-3.5-5.5-5.5-Long, which may not seem like much but 2 miles extra plus 1 mile extra for my long is probably going to be rough but hey no pain, no gain, right?
I also have switched to a new running app called "RunKeeper" and now I can post my runs details. Here is my long run for the week:
http://runkeeper.com/user/brianmbento/activity/24745122
I will still keep my stats updated on the blog for PRs, total miles and longest runs but if you want to see my running routes or split times at any point you should be able to just go here:
http://runkeeper.com/user/brianmbento/
This will show you an updated look at my runs for the week. And yes this weeks splits were terrible, 11:00 minute miles are not something i'm completely proud of but hey its a start.
Next week is my last week of 3-3-5-5-Long, as I am scheduled to move to 3.5-3.5-5.5-5.5-Long, which may not seem like much but 2 miles extra plus 1 mile extra for my long is probably going to be rough but hey no pain, no gain, right?
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