Two weeks of sitting on my butt at work equals loss of conditioning. I enjoyed my 8k run this afternoon, but felt it in my glutes. I aimed at 7:40/km and averaged 7:50. I learn something about pacing every time I go out for a run. When I plan the pace, I need to account for the walk breaks I take. I also ran to beat music, which I really enjoyed, from Audiofuel, a UK company that has partnered with the London marathon to produce marathon training pieces. The beat moves my feet!
Today I ran into the dunes on hard pack and brick. I wanted to run faster than I run on the beach and needed firmer footing. All my parts feel good after the run. Cold-weather running is a process of putting clothes on, and taking them off a half hour later. Today, the temperature was just slightly above freezing. Winter hat, ear band, silk layer, wool layer, pullover reflecting coat. Technical gloves. Wool layer, technical tights that I use for x-country skiing and biking in the winter. Plus wool ankle-socks. I didn't bring any water, since I planned for only an hour.
Garmin Connect - Activity Details
What I liked about the run today: I saw a red fox and a big deer. Odie ran with me and has forgotten how to run on a leash. I had to remind him quite often that he was with me. But he got the hang of it. Except when we were in "scented territory" -- He's very interested in other dogs, either to master them or mate with them. That's why he's called a dog, I suppose.
I feel more energetic after my run. I will sleep better tonight too. The marathon was on my mind. Train hard so I can glide through the race. The more I sweat, the less I will bleed. Something like that. I need to do the mental training too. Pushing myself a little today, I recalled the mental talk needed for an endurance sport. It's easy to ease up. Harder to bear down. But if I want to run faster, I will need to run faster. My fantasy is a sub-Five race. That's 7:09/km. I will need to improve my running to meet that time goal. More reasonable is 5:30, in time to have my finish recorded. 7:51. Omph. What I ran today. Just another four and a half hours. Good thing I have plenty of time to train.
Showing posts with label walk breaks. Show all posts
Showing posts with label walk breaks. Show all posts
Sunday, 17 January 2010
Saturday, 16 January 2010
to run faster, I will run faster
Okay, I finished the brief that has sucked up all my mental energy for the last two weeks. I slipped easily into the over-work habit and didn't run mid-week this week or last. I will change. I can change. I have changed.
Coach offered some ideas for making the 5:30 cut-off time for my first marathon.
In your last email you asked about staying ahead of the 5:30 cut off time. I don't have my calculator with me on this trip, but I believe that this pace is about 7:40 per kilometer. Please check me on this.
To prepare yourself for this pace, there are two things you can do:
1. Run some 1600 repeats on the short long weekends. Do you have a track that is usable? Other option is a measured segment of 1 mile. Let me know if you have one of these and want to do the repeats.
2. Run 5K, on either Tues or Thurs short run days, at 7:40 per kilometer, trying several different ratios: 1-1, 1:30-1 or 2-1. Some runners actually run faster with a run 30 sec/walk 30 seconds.
These look like exercises I can accomplish very easily. I hate the idea of walk breaks though. I just have this issue that I don't want to walk half the marathon.
Jeff thought my knee pain from the 25k run related to inadequate walk breaks. I just caught myself wishing I had different legs. Then I thought about people who can't run or who run in wheel chairs they peddle with their arms. No Whining! I have strong, healthy legs. So I will pace my run this weekend and jump back in the saddle.
Coach offered some ideas for making the 5:30 cut-off time for my first marathon.
In your last email you asked about staying ahead of the 5:30 cut off time. I don't have my calculator with me on this trip, but I believe that this pace is about 7:40 per kilometer. Please check me on this.
To prepare yourself for this pace, there are two things you can do:
1. Run some 1600 repeats on the short long weekends. Do you have a track that is usable? Other option is a measured segment of 1 mile. Let me know if you have one of these and want to do the repeats.
2. Run 5K, on either Tues or Thurs short run days, at 7:40 per kilometer, trying several different ratios: 1-1, 1:30-1 or 2-1. Some runners actually run faster with a run 30 sec/walk 30 seconds.
These look like exercises I can accomplish very easily. I hate the idea of walk breaks though. I just have this issue that I don't want to walk half the marathon.
Jeff thought my knee pain from the 25k run related to inadequate walk breaks. I just caught myself wishing I had different legs. Then I thought about people who can't run or who run in wheel chairs they peddle with their arms. No Whining! I have strong, healthy legs. So I will pace my run this weekend and jump back in the saddle.
Saturday, 19 December 2009
14e Mackrel Hardloopen
1. Distance assigned: 16k race on the coast. The 14th annual Mackerel run from Scheveningen harbour south to Kijkduin.
I had a great race today. The temperature was below freezing - -3 (c). It snowed here earlier this week and has been quite cold. So the run was also cold. Places were icy and snowy.
2. Pace Assigned: "take it easy" (since I've been a slug lately) ran: average pace 8:35m/k Fastest 1k was the last. The second half was mostly faster than the first half. total time: 2:17
3. Walk breaks assigned: you had recommended 1:1 ran: I didn't take regular walk breaks after warming up. I ran 4:1 for the first 15 minutes or so, then took walk breaks every half hour when I got something to drink. Generally I just kept a steady relaxing pace.
4. Speed work: none.
5. Aches & Pains: nope. liked the new shoes. I rode my bike to the start, and crossed an icy patch on the road. The bike slid out from under me. I went down hard on my hip and arm, but did not hurt myself. I saw it coming. I felt very lucky not to hurt myself half a kilometre from the start!.
6. questions: nope.
7. Next week 27k
http://connect.garmin.com/activity/20723609
Anyway, I had loads of fun. At the finish, there was freshly fried fish and Snert (dutch-style pea soup with slices of kielbasa type meat). Delicious. The lifeguards were there and wonderfully helpful. The race was low-key and comfortable. I would guess about 750 runners?
I haven't been able to convince my older son to try running. Next year he'll be old enough. It would be fun to run together. Next year, I'll take ,y dog Odie. One or two other runners brought their dogs, and there were plenty romping on the beach too. Odie was very excited to watch me dress for the race, since he didn't realise he was getting left behind.
I ran & finished last. Very early in the race, I was completely alone in the back. It was fine. I like running by myself. I got lots of cheers and encouragement throughout the race (and a private escort from the lifeguards). Especially at the end, the other runners were cheering me on.
Maybe I'll be faster someday. But I don't really mind either way. I ran an enjoyable pace, faster than my 16k Paris race - but that had heat and elevation. The nice thing about starting running races in middle age is I am always having a Personal Best!
I had a great race today. The temperature was below freezing - -3 (c). It snowed here earlier this week and has been quite cold. So the run was also cold. Places were icy and snowy.
2. Pace Assigned: "take it easy" (since I've been a slug lately) ran: average pace 8:35m/k Fastest 1k was the last. The second half was mostly faster than the first half. total time: 2:17
3. Walk breaks assigned: you had recommended 1:1 ran: I didn't take regular walk breaks after warming up. I ran 4:1 for the first 15 minutes or so, then took walk breaks every half hour when I got something to drink. Generally I just kept a steady relaxing pace.
4. Speed work: none.
5. Aches & Pains: nope. liked the new shoes. I rode my bike to the start, and crossed an icy patch on the road. The bike slid out from under me. I went down hard on my hip and arm, but did not hurt myself. I saw it coming. I felt very lucky not to hurt myself half a kilometre from the start!.
6. questions: nope.
7. Next week 27k
http://connect.garmin.com/activity/20723609
Anyway, I had loads of fun. At the finish, there was freshly fried fish and Snert (dutch-style pea soup with slices of kielbasa type meat). Delicious. The lifeguards were there and wonderfully helpful. The race was low-key and comfortable. I would guess about 750 runners?
I haven't been able to convince my older son to try running. Next year he'll be old enough. It would be fun to run together. Next year, I'll take ,y dog Odie. One or two other runners brought their dogs, and there were plenty romping on the beach too. Odie was very excited to watch me dress for the race, since he didn't realise he was getting left behind.
I ran & finished last. Very early in the race, I was completely alone in the back. It was fine. I like running by myself. I got lots of cheers and encouragement throughout the race (and a private escort from the lifeguards). Especially at the end, the other runners were cheering me on.
Maybe I'll be faster someday. But I don't really mind either way. I ran an enjoyable pace, faster than my 16k Paris race - but that had heat and elevation. The nice thing about starting running races in middle age is I am always having a Personal Best!
Monday, 24 August 2009
plan for week of 24 August 09
On one of my midweek runs (such as Tuesday), run from 30 to 60 minutes. It would help to run a 4-5K segment in the middle of these runs experimenting with 2-1 for a kilometer, and then 3-1. Try to run a pace of 5:45 to 6:00 per km.
On the other mid-week day, find a 1600 meter segment (1.6K) and time yourself. Run at a faster pace than other runs, but not all out.
This will give us a good chance to predict pace for your race.
Friday, 17 July 2009
12th July: 17k Wow! Slow & steady.
1. Distance assigned: 16k Distance ran: 17k Ave temp 71 degrees.
2. Pace assigned: none. Pace actually run: total time: 2:45
3. Walk break ratio assigned: 1:1 Walk break ratio used: 1:1. Several times I forgot to stop running until 2 min - meaning a 2:1 ratio - probably less than 10 times.
4. Speed-work done: none today
5. Any aches/pains? No. Knees felt fine throughout and afterwards too. Overall felt really good. My quads felt a little fatigued the last 30 minutes or so.
6. Questions? No. Ran the beach in the rain. Learned that rain doesn't necessarily mean cold. Hard rain for the last hour was cold, though. Glad I had layered - it was fine.
7. Weekend workout planned for next weekend: 8x800m repeats
I have a feeling that the extra work, required during
beach running, was a partial cause of your quad fatigue. Normally the quads
shouldn't be used much. Try to use a "shuffle" during the last half
of your long runs, whether you run on the beach or not: keep your
feet low to the ground, short stride. When you get the shuffle right, you
don't have to use the quads at all.
You are doing great!
Tuesday, 9 June 2009
reminder re walk breaks
Coach says "I believe that your soreness was directly related to doing your pyramid on the 15K. I really wish you would stay with 1-1 which should reduce the chance of aches, pains and injuries. You can use the pyramid on the short run days if you wish.
It would be fine to substitute a cross training day for one of your runs this week. If you don't run during the week, you will lose some of your running adaptations, making it more likely that you will have problems next weekend. I suggest one run of 30 minutes either on Tues or Thurs. You could XT on the other day."
Reminder to self: Walk breaks are my secret weapon:
Coach says, "You are doing so well, I just don't want you to step over the line and get some aches and pains. By doing the liberal walking on the long runs, " I can avoid injury.
Saturday, 30 May 2009
4x800 - longer, easier & faster than last time
Update on pace: Total time for 800m, including walk break = 5:00
Instructions for next time:
You had a really good 800 meter workout. Here is further instructions for next time:
1. Warm up with a gentle 10 min of run-walk-run
2. Do 4 gradual accelerations (not sprints)
3. At the beginning of each 800, start your watch and don't stop it until you finish the 2 laps.
4. Walk for 20-30 seconds at the 400, but keep the watch running.
5. Walk for 4 minutes between each one.
2. Pace assigned: 4x800 - shoot for 5:00 on each one--2:30 per lap. Walk for 3-4 minutes between each 800. Walk 30 seconds at the 400 m mark
Pace actually run: as assigned, I think. Was the walk break in addition to the five minute pace?
I got slowed down a couple times by “opportunities for training my leashed dog” and by my running buddy, who decided on # III that she was going to go home. She stopped me in order to say goodbye. Grumble. Grumble!
Warm up
15 min (1.5 k to the start of the marked trail)
I 400 2:34
800 2:43
rest 4:00
II 400 2:29
800 2:37
rest 3:23
III 400 2:38
800 2:38
Rest
4:06
IV
400
2:34
800
2:46
Cool down
17 min (1.5 k back to my house)
3. Walk break ratio assigned: above. Walk break ratio used: as assigned, I think.
4. Speed-work done: I ran 1 minute sprints for 30 minutes mid-week. And a 40- minute “steady state.” No knee problems.
5. Any aches/pains? No.
6. Questions? No. This was longer, faster & easier than last time. I found a fun album to run to – US Army Airborne Cadence – keeps me right on the pace, plus I can double up when I want to go a little faster. Not all the time, but enjoyable. “Sound Off!!” (Maybe wouldn’t be so fun if you had actually done those death marches in the service….)
Do you think it would be realistic for me to train & run for the whole marathon in October? My husband made a skeptical remark about the distance, and I want to do it now. In March, I didn’t have faith in myself that I could.
7. Weekend workout planned for next weekend: June 7--13K
Instructions for next time:
You had a really good 800 meter workout. Here is further instructions for next time:
1. Warm up with a gentle 10 min of run-walk-run
2. Do 4 gradual accelerations (not sprints)
3. At the beginning of each 800, start your watch and don't stop it until you finish the 2 laps.
4. Walk for 20-30 seconds at the 400, but keep the watch running.
5. Walk for 4 minutes between each one.
2. Pace assigned: 4x800 - shoot for 5:00 on each one--2:30 per lap. Walk for 3-4 minutes between each 800. Walk 30 seconds at the 400 m mark
Pace actually run: as assigned, I think. Was the walk break in addition to the five minute pace?
I got slowed down a couple times by “opportunities for training my leashed dog” and by my running buddy, who decided on # III that she was going to go home. She stopped me in order to say goodbye. Grumble. Grumble!
Warm up
15 min (1.5 k to the start of the marked trail)
I 400 2:34
800 2:43
rest 4:00
II 400 2:29
800 2:37
rest 3:23
III 400 2:38
800 2:38
Rest
4:06
IV
400
2:34
800
2:46
Cool down
17 min (1.5 k back to my house)
3. Walk break ratio assigned: above. Walk break ratio used: as assigned, I think.
4. Speed-work done: I ran 1 minute sprints for 30 minutes mid-week. And a 40- minute “steady state.” No knee problems.
5. Any aches/pains? No.
6. Questions? No. This was longer, faster & easier than last time. I found a fun album to run to – US Army Airborne Cadence – keeps me right on the pace, plus I can double up when I want to go a little faster. Not all the time, but enjoyable. “Sound Off!!” (Maybe wouldn’t be so fun if you had actually done those death marches in the service….)
Do you think it would be realistic for me to train & run for the whole marathon in October? My husband made a skeptical remark about the distance, and I want to do it now. In March, I didn’t have faith in myself that I could.
7. Weekend workout planned for next weekend: June 7--13K
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