Thursday, June 28, 2012
Week 6 - Columbus marathon training (Steph)
Sunday - 10 miles at a 10:30 average pace. Started off 10:07, but the end got rough for me.
Monday - off
Tuesday - 3.75 miles at what was sure to be around 10s, but I didn't take my watch. Felt great. Also did yoga.
Wednesday - Ultimate Frisbee that didn't end well. Lower leg contusion.
Thursday - rest rest rest. Rest Ice Compression Elevation. Please let this be OK.
Friday - more resting and icing and progress on the contusion.
Saturday - 18 mile bike ride.
Planned: 27 miles Actual: 13.75 miles. The Ultimate injury clearly threw this week off. But I'm glad I got out for the 18 mile bike ride. I don't feel like I hurt myself any with the rest.
Thursday, June 21, 2012
Week 5 - Columbus marathon training (Steph)
Sunday - 8 miles at a 9:46 pace???? I don't believe it...
Monday - off
Tuesday - 3 miles at 9:55 pace... ?!?!?!?!? It wasn't cake, but it wasn't bad.
Wednesday - 3.2 miles, Ultimate Frisbee
Thursday - Spinning 45 minutes
Friday - 0
Saturday - 0, yard work.
Planned: 22 miles Actual: 14 miles
Wednesday, June 20, 2012
And another sub 10 paced run
3 miles Tuesday morning. At 9:55 pace.
Huh.
I'm planning to run a little this afternoon at a local park. I'm not going to plan to do anything under 10 though, because it's a very hilly park. And it's already really hot outside.
I just need to run.
Huh.
I'm planning to run a little this afternoon at a local park. I'm not going to plan to do anything under 10 though, because it's a very hilly park. And it's already really hot outside.
I just need to run.
Monday, June 18, 2012
8 at 8 under...10?
Sunday's schedule called for 8 miles. We made it to the trail at 8, just after a thunder storm passed through. The air was cooled a bit and the trail wasn't as crowded.
Saturday I clipped out 10:07s for a three mile run. I was surprised. I also didn't feel I could have kept that pace up much longer. I haven't been able to run faster than 10:30s for any amount of time recently.
I forgot my watch, but Casey had his phone. We clipped along and decided to go to 4 before turning around. Ah the trail is boring. Casey kept picking people in front of us (walkers usually) to work to pass. Of course we would eventually. I think he was trying to make it entertaining.
At 4 miles, we were at a 9:52 pace. Huh. Well, it is relatively flat, and I did have Casey to keep pushing a pace. I was cautiously happy. But I didn't want to think about finishing that fast. I let my imagination get the best of me and tend to get all happy and plan out what I'll write on this blog, trying to anticipate the amazing feelings of a run gone well. But when it doesn't I'm so disappointed. So I tried to not think anything about it. I just wanted to know where we were when.
The last couple of miles weren't easy, but they weren't agonizing either. I was feeling it in my legs, and my breathing was getting rough. But this run had really good breathing in general, especially considering how quickly we were moving compared to how slowly I've been moving! I would struggle from time to time, but we would slow down and I could recover.
The last mile I focused really hard at trying to feel like I felt in the beginning of the run: smooth, quick, light and easy. And I tried to ignore the pain. It wasn't really much pain, but I didn't want it to get me down.
When we finished, that set of 4 miles (Casey had restarted the app) was a 9:40 pace. Huh.
So we averaged around 9:46.
Huh.
That's kind of all I can keep saying. I don't know what has happened. I have lost weight and maybe that is enough to really increase one's pace. 8 miles. When is that last time I've ran 8 miles under 10 pace? Hell, when's the last time I've ran THREE miles under 10 pace???
I'm still very cautiously optimistic.
I had a little cry in the car on the way home, telling myself not to get too excited until it happens again. Then, as I've already imagined and planned out in my head, I will jump for joy and be soooo incredibly happy that I'm finally getting back to the runner I was 2 years ago. I cannot explain how happy that would make me.
Until that happens, the protective bubble is up.
Saturday I clipped out 10:07s for a three mile run. I was surprised. I also didn't feel I could have kept that pace up much longer. I haven't been able to run faster than 10:30s for any amount of time recently.
I forgot my watch, but Casey had his phone. We clipped along and decided to go to 4 before turning around. Ah the trail is boring. Casey kept picking people in front of us (walkers usually) to work to pass. Of course we would eventually. I think he was trying to make it entertaining.
At 4 miles, we were at a 9:52 pace. Huh. Well, it is relatively flat, and I did have Casey to keep pushing a pace. I was cautiously happy. But I didn't want to think about finishing that fast. I let my imagination get the best of me and tend to get all happy and plan out what I'll write on this blog, trying to anticipate the amazing feelings of a run gone well. But when it doesn't I'm so disappointed. So I tried to not think anything about it. I just wanted to know where we were when.
The last couple of miles weren't easy, but they weren't agonizing either. I was feeling it in my legs, and my breathing was getting rough. But this run had really good breathing in general, especially considering how quickly we were moving compared to how slowly I've been moving! I would struggle from time to time, but we would slow down and I could recover.
The last mile I focused really hard at trying to feel like I felt in the beginning of the run: smooth, quick, light and easy. And I tried to ignore the pain. It wasn't really much pain, but I didn't want it to get me down.
When we finished, that set of 4 miles (Casey had restarted the app) was a 9:40 pace. Huh.
So we averaged around 9:46.
Huh.
That's kind of all I can keep saying. I don't know what has happened. I have lost weight and maybe that is enough to really increase one's pace. 8 miles. When is that last time I've ran 8 miles under 10 pace? Hell, when's the last time I've ran THREE miles under 10 pace???
I'm still very cautiously optimistic.
I had a little cry in the car on the way home, telling myself not to get too excited until it happens again. Then, as I've already imagined and planned out in my head, I will jump for joy and be soooo incredibly happy that I'm finally getting back to the runner I was 2 years ago. I cannot explain how happy that would make me.
Until that happens, the protective bubble is up.
Week 4 - Columbus marathon training (Steph)
Sunday - 5 miles and a lot of yard work again
Monday - off
Tuesday - 3 miles
Wednesday - 3 miles, Ultimate Frisbee
Thursday - Spinning
Friday - walking
Saturday - 3 miles, at a 10:07 pace. Strange!! Then a bunch of yard work again.
Planned: 22 miles Actual: 14
Thursday, June 14, 2012
Spinning!
Melanie went to a spinning conference at the end of May and has apparently come back with some awesome cycling workouts. I missed last week, but made it this morning. We did some sort of interval training that had a name I think, but I missed what it was. I want to write this workout down because I think it was great heart rate training and great strength/endurance training.
5 minute warmup with some surges to get the heart going.
GROUP 1: seated flats with added gear.
1st set: 50 seconds each.
1.) Flat at 80 - 100 rpm
2.) Add gear, keep cadence 80 - 100 rpm
3.) Add gear, keep cadence 80 -100 rpm
4.) 60 seconds to recover before 2nd set at same rpm.
** each interval should add 10 - 15 beats to the heart rate.
2nd set: 60 seconds each.
1.) Flat at 80 - 100 rpm
2.) Add gear, keep cadence 80 - 100 rpm
3.) Add gear, STAND in 3 AND RUN, keep cadence 80 -100 rpm
4.) 90 seconds to recover before 3rd set.
3rd set: 120 seconds each.
1.) Flat at 80 - 100 rpm
2.) Add gear, keep cadence 80 - 100 rpm
3.) Add gear, STAND in 3 AND RUN, keep cadence 80 -100 rpm
4.) 2 minutes to recover before next group.
GROUP 2: hill climbs with added gear.
1st set: 50 seconds each.
1.) Seated hill at 60 - 80 rpm
2.) Add gear, keep cadence 60 - 80 rpm
3.) Add gear, keep cadence 60 - 80 rpm (I think we stayed seated)
2nd set: 60 seconds each.
1.) Seated hill at 60 - 80 rpm
2.) Add gear, keep cadence 60 - 80 rpm
3.) Add gear, STAND in 3, 60 - 80 rpm
3rd set: 120 seconds each.
1.) Seated hill at 60 - 80 rpm
2.) Add gear, STAND in 3, 60 - 80 rpm
3.) Add gear, STAY STANDING, 60 - 80 rpm
SPRINTS.
Did a total of 3 times the following:
1.) 15 seconds slight road, 100 rpm
2.) Add gear 15 seconds out in 3 run
3.) 15 seconds seated with no changing of the gear
4.) Back down with a little recovery before doing 2 more times.
5 minute warmup with some surges to get the heart going.
GROUP 1: seated flats with added gear.
1st set: 50 seconds each.
1.) Flat at 80 - 100 rpm
2.) Add gear, keep cadence 80 - 100 rpm
3.) Add gear, keep cadence 80 -100 rpm
4.) 60 seconds to recover before 2nd set at same rpm.
** each interval should add 10 - 15 beats to the heart rate.
2nd set: 60 seconds each.
1.) Flat at 80 - 100 rpm
2.) Add gear, keep cadence 80 - 100 rpm
3.) Add gear, STAND in 3 AND RUN, keep cadence 80 -100 rpm
4.) 90 seconds to recover before 3rd set.
3rd set: 120 seconds each.
1.) Flat at 80 - 100 rpm
2.) Add gear, keep cadence 80 - 100 rpm
3.) Add gear, STAND in 3 AND RUN, keep cadence 80 -100 rpm
4.) 2 minutes to recover before next group.
GROUP 2: hill climbs with added gear.
1st set: 50 seconds each.
1.) Seated hill at 60 - 80 rpm
2.) Add gear, keep cadence 60 - 80 rpm
3.) Add gear, keep cadence 60 - 80 rpm (I think we stayed seated)
2nd set: 60 seconds each.
1.) Seated hill at 60 - 80 rpm
2.) Add gear, keep cadence 60 - 80 rpm
3.) Add gear, STAND in 3, 60 - 80 rpm
3rd set: 120 seconds each.
1.) Seated hill at 60 - 80 rpm
2.) Add gear, STAND in 3, 60 - 80 rpm
3.) Add gear, STAY STANDING, 60 - 80 rpm
SPRINTS.
Did a total of 3 times the following:
1.) 15 seconds slight road, 100 rpm
2.) Add gear 15 seconds out in 3 run
3.) 15 seconds seated with no changing of the gear
4.) Back down with a little recovery before doing 2 more times.
Spooky Loop
I ran a 1.5 mile loop from the office twice, getting the mileage to my planned 3. It involved two streets with Spooky in their name, so I'm calling it the Spooky Loop.
The route was Montgomery - to Findly - to Spooky Ledge - to Spooky Hollow - which becomes Cooper. The direction I went had a long downhill and a long uphill. I think next time I'll reverse it and see if the other way is worse. I didn't stop ever on the hill, so I'm pretty happy with myself about that.
In the evening, we won our second Ultimate Frisbee game! 19 - 8 I believe. Or they might have had 10. I'm not sure now. It was a pretty fun game. Only three girls, so that made it hard to push much. I think I'm just going to have to get used to that though. Amanda's ankle is not doing great, so I would expect her to not be able to play future games. Bummer.
Today is spinning...it's been a couple of weeks! I'm ready for Melanie to kick my ass!
The route was Montgomery - to Findly - to Spooky Ledge - to Spooky Hollow - which becomes Cooper. The direction I went had a long downhill and a long uphill. I think next time I'll reverse it and see if the other way is worse. I didn't stop ever on the hill, so I'm pretty happy with myself about that.
In the evening, we won our second Ultimate Frisbee game! 19 - 8 I believe. Or they might have had 10. I'm not sure now. It was a pretty fun game. Only three girls, so that made it hard to push much. I think I'm just going to have to get used to that though. Amanda's ankle is not doing great, so I would expect her to not be able to play future games. Bummer.
Today is spinning...it's been a couple of weeks! I'm ready for Melanie to kick my ass!
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