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Wk 10 Training - San Diego Marathon

Sunday, April 20, 2014

MONDAY
Rest Day

TUESDAY
PLAN
Cross Train XT #1
Spin Workout (45 - 60 mon)
10 min warm up then increase to PE 2, PE 1 for last 5 mi

ACTUAL
Strength Training -- 50 min
Indoor Cycling -- 60 min
Walking 3 mph -- 30 min

WEDNESDAY
PLAN
Key Run Workout #1: Track Repeats
10-20 min warm up
3 x (2 x 1200 @ 6:46)
(2 min RI)
(4 min between sets)
10 min cool down

ACTUAL
2 x (3 x 1200 @ 6:46) [I remembered wrong]
Run Intervals: :50/:10 (1-2), :50/:12 (3-6)

Splits: 6:28 (2:03) / 6:25 (2:00) / 6:29 (6:47) / 6:32 ( 2:10) / 6:30 (2:25) / 6:28

THURSDAY
PLAN
Cross Train XT #2
Spin Workout (50 min)
10 min warm up, then alternate 15 moderate to hard, 5 min easy

ACTUAL
Strength Training - 50 min
Indoor Cycling -- 50 min
Walking 3 mph -- 30 min

FRIDAY
PLAN
Key Run Workout #2: Tempo Run
11 miles:
1 mile easy
10 @ 10:52/mi

ACTUAL
11 miles
Run Intervals: :30/:40 (1), :30/:25

Splits: 11:45 / 10:33 / 10:42 / 10:32 / 10:36 / 10:54 / 10:36 / 10:12 / 10:31 / 10:38 / 10:32

SATURDAY
PLAN
Rest Day

SUNDAY
PLAN
Key Run Workout #3: Long Run
15 miles @ 11:12/mile

ACTUAL
15 miles
Run Intervals: :30/:35 (1-4), :30/:45 (5-6), :30/:40 (7-8), :30/:35 (9-12), :30/:30 (13-15)

Mile Splits: 11:03 / 11:01 / 10:41 / 10:42 / 10:55 / 11:09 / 11:00 / 11:28 / 10:54 / 11:01 / 11:06 / 11:11 / 10:50 / 11:01 / 10:39

  
  Member Comments About This Blog Post:

LIGHTNINGRUNNER 4/22/2014 12:46PM

    Fantastic job

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MBTEPP 4/21/2014 3:16PM

    Nice splits on those long runs!

Great week.

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NATPLUMMER 4/21/2014 10:25AM

    Wow!! Great week!

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ROXYZMOM 4/21/2014 6:51AM

    emoticon

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144AUTUMN 4/20/2014 9:55PM

  Keep up the good work!!

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Wk 9 Training - San Diego Marathon

Sunday, April 13, 2014

MONDAY
Rest

TUESDAY
PLAN
Cross Train XT#1
Spin Workout (45 - 60 mon)
10 min warm up then increase to PE 2, PE 1 for last 5 min

ACTUAL
Strength Training -- 50 min
Indoor Cycling -- 45 min
Walking -- 25 min (3 mph)

WEDNESDAY
PLAN
Key Run Workout #1: Track Repeats
10 min warm up
1600 m @ 9:09 (400 m RI)
3200 m @18:38 (800 m RI)
2 x 800 m @4:26 (400 m RI)
10 min cool down

ACTUAL
Intervals: :50/:15 (1600), :45/:15 (3200), :50/:10 (800)
Interval Splits: 8:44 / 18:29 / 4:15 / 4:13

THURSDAY
PLAN
Cross Train XT#2
Spin Workout (50 min)
10 min warm up, then alternate 15 moderate to hard, 5 min easy

ACTUAL
Strength Training
Indoor Cycling -- 50 minutes
Walking -- 10 minutes

FRIDAY
PLAN
Key Run Workout #2: Tempo Run
6 miles:
1 mile easy
4 @ 9:57
1 mile easy

ACTUAL
Intervals: :30/:40 (1, 6); :30/:20 (2-5)
Mile Splits: 11:08 / 9:40 / 9:38 / 9:36 / 9:41 / 11:12

SATURDAY
Rest Day

SUNDAY
PLAN
Key Run Workout #3: Long Run
20 miles

ACTUAL
20 miles
Intervals: :30/:40 (1-13 ); :30/:60 (14-20)
Mile Splits: 11:45 / 11:58 / 11:52 / 11:32 / 11:43 / 11:55 / 11:50 / 12:15 / 12:23 / 11:38 / 11:52 / 11:23 / 11:46 / 12:24 / 12:22 / 12:32 / 12:39 / 12:25 / 12:31 / 12:21

Notes: I started this run outside, on the road behind the gym. I had hoped to be able to do half the run outside before moving inside to the gym track. It was a muggy, humid morning, not very comfortable running weather but at least it wasn't sunny. I should have gone in after 6 or 7 miles, but since I had 10 miles in my head, I kept going, even though the wind picked up and I was running into a fairly stiff breeze at miles 8 & 9. I finally realized after 9 miles that running into the wind was starting to really fatigue me, so I went inside at that point.

Since the goal of today's run was simply to go the distance (after failing to do so on my last two long runs), I decided at mile 14 to switch to slower intervals and keep the run very easy.

  
  Member Comments About This Blog Post:

MBTEPP 4/18/2014 7:34PM

    Nice training. I am exhausted emoticon just reading all that you have done.

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IFDEEVARUNS2 4/18/2014 2:38PM

    Just catching up.
Kudos on the 20 miler.
I haven't yet started making plans for training for NY. I'm thinking that slowing down a lot may benefit me. Of course your speed at 30/60 is my speed at 60/30. LOL

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LIGHTNINGRUNNER 4/15/2014 9:59AM

    Always my determined hero.

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NATPLUMMER 4/14/2014 10:34AM

    Solid week :-)

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SEABREEZE64 4/14/2014 8:45AM

    Good week....

I didn't understand Wednesday's (3200 m @18:38 (800 m RI) ).

Made it 20 - woo-hoo. Your slow is very, very fast for me!!!!

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Wk 8 Training - San Diego Marathon

Saturday, April 12, 2014

(30 Mar - 6 April)

MONDAY
Key Run Workout #1: Track Repeats
20 min warm up
6 x 800m @ 4:12 (1:30 RI)
10 min cool down

ACTUAL
Intervals: :50/:10
Splits:
4:13 (1:31) / 4:12 (1:52) / 4:12 (2:13) / 4:10 (1:53) / 4:12 (1:31) / 4:12

Notes: The big challenge today was the short rest intervals. That's not much "rest" for a half mile. Since I was running these on the gym track and 1:30 is less than one lap, it was also a challenge to find good landmarks at the appropriate times (so that I could keep track of subsequent laps). So some of my rest intervals were a little longer than 1:30, but not much.

TUESDAY
"Rest Day"
Meetings & entertaining an out of town speaker.

WEDNESDAY
"Rest Day"
Interviews, on site visit for Executive Director candidate

THURSDAY
Strength Training
Key Run Workout #2: Tempo Run
6 miles:
2 miles easy
3 miles @ 9:42
1 mile easy

ACTUAL
Strength Training
25 minute walk to transition between ST & Running

Run Intervals: :30/:40 (1-2), :30/:15 (3-5), :30/:45 (6)
Splits: 11:08 / 11:19 / 9:28 / 9:34 / 9:34 / 9:35 / 11:31

FRIDAY
Strength Training
Cross Train XT#1
Spin Workout (45 - 60 mon)
10 min warm up then increase to PE 2, PE 1 for last 5 min

ACTUAL
Much of the day was spent at the vet's office

SATURDAY
Rest Day

SUNDAY
Long Run
9 miles @ 11:23

ACTUAL
Intervals: :30/:45, :30/:40
Splits: 11:20 / 11:11 / 11:29 / 11:23 / 11:29 / 11:09 / 11:24 / 11:18 / 11:18

  
  Member Comments About This Blog Post:

NATPLUMMER 4/13/2014 11:12AM

    Solid week.
Is something up with the kitties?

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ROXYZMOM 4/12/2014 11:09PM

    emoticon

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DIGIT00 4/12/2014 8:40PM

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Wk 7 Training - San Diego Marathon

Friday, March 28, 2014

MONDAY
Rest Day

TUESDAY
Strength Training
Run Workout: Easy Run
Distance: 3 miles

Intervals - :30/:40
Splits - 12:01 / 11:33 / 11:11

Notes: I did not have time for breakfast before heading to the gym, although I did grab a banana as I went out the door. Strength training was first and I was feeling a little tired as I finished. Part of the problem was that I had had a late night and shorted my sleep a bit, but I was also still feeling Sunday's 18 miles too. As I started running, I soon realized that I needed to eat something. I didn't have any gels with me, but I did have some hard candy. I are one piece during mile 2 and a second during mile 3. My pace did pick up but i can't say that I felt that great.

WEDNESDAY
Key Run Workout: Tempo Run
8 miles:
1 mile easy
6 miles @ 9:43
1 mile easy

ACTUAL
Intervals - :30/:30 (1), :30/:15 (2-7), :30/:45 (8)
Splits - 11:04 / 9:33 / 9:35 / 9:28 / 9:38 / 9:27 / 9:39 / 11:42

Notes: I was both better nourished and more rested today and this run went well.

THURSDAY
Cross Train XT#1
Spin Workout (45 - 60 mon)
10 min warm up then increase to PE 2, PE 1 for last 5 min

ACTUAL
Strength Training
Indoor Cycling: 60 min
Walking: 30 min

FRIDAY
Key Run Workout: Long Run
13 miles @ 10:23

ACTUAL
7 miles
Intervals - :30/25, :30/:20
Splits - 10:19 / 10:17 / 10:31 / 10:21 / 10:24 / 10:21 / 10:33

Notes: I was feeling a little under the weather this afternoon. Lunch did not totally agree with me and I was uncomfortable. I stopped the run after 7 miles.

SATURDAY & SUNDAY
Trip to Dallas for the opera

  
  Member Comments About This Blog Post:

LIGHTNINGRUNNER 4/1/2014 10:49AM

    You are an inspiration to me - you have such strength and will power

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STRIVER57 3/30/2014 8:10AM

    was just discussing the importance of food and sleep with a friend who cycles up a hill to work a couple of days a week … enjoy the opera.


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NATPLUMMER 3/29/2014 2:07PM

    It's amazing how food and sleep can turn things around.
Enjoy your trip!!

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MBTEPP 3/29/2014 10:14AM

    Sensational week. Have a great weekend in Dallas. Looks like the soggy weather has passed.

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IFDEEVARUNS2 3/29/2014 10:07AM

    Have a great weekend!
Once again, I'm impressed. YOu make a plan and stick to it.

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RUN4FOOD 3/29/2014 5:24AM

    Quite a good week of running and always impressed by your self awareness.

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SEABREEZE64 3/29/2014 12:50AM

    Have fun in Dallas. Hope you are feeling good today. Nice week!

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Wk 6 Training - San Diego Marathon

Wednesday, March 26, 2014

MONDAY
Key Run Workout #1: Track Repeats
20 min warm up
2 x 1200m @ 6:24
4 x 800m @ 4:12
10 min cool down

ACTUAL
Intervals - :60/:10
Splits - 6:17 / 6:11 / 4:01 / 4:03 / 4:05 / 4:01

Notes: This was a great run. I felt fabulous and it was so much fun. My hamstring issue seems totally resolved. But the real reason the run went so well was that my glutes and hips were engaged and powering me forward. It is so much easier to fun fast when your glutes are doing their job. I felt relaxed during each repeat, and the effort felt "comfortably hard" with the emphasis on the "comfortably." Quite a change from last week and an excellent reminder of just how important those glutes are to a runner. I could feel them working throughout this run.

TUESDAY
Cross Train XT#1
Spin Workout (45 - 60 mon)
10 min warm up then increase to PE 2, PE 1 for last 5 min

ACTUAL
Strength Training
Indoor Cycling: 60 min
Walking: 20 min

WEDNESDAY
Key Run Workout #2: Tempo Run
1 mile easy
5 miles @ 9:28

ACTUAL
Intervals - :30/:20 (1), :30/:15 (2-6)
Splits - 10:09 / 9:19 / 9:23 / 9:06 / 9: 03 / 8:54

Notes: Felt really good. Did some work with the trigger point balls on lower back, hips and glutes before the run and also between miles 3 and 4.

THURSDAY
Cross Train XT#2
Spin Workout (50 min)
10 min warm up, then alternate 15 moderate to hard, 5 min easy

ACTUAL
Strength Training
Sports Massage

FRIDAY
Rest Day

SATURDAY
Cross Train XT#3
Rowing (35 min)
5 min easy, 10 min fast, 5 / 10 / 5

ACTUAL
Easy Run
Intervals - :30/:40
Splits - 11:55 / 11:50 / 11:58 / 11:34 / 11:36

Notes: When I went out for today's run, I intended to make it my long run. But the weather was warm and very humid, which made running really uncomfortable. Since a front was coming through over night and the temps were supposed to be about 20 degrees cooler on Sunday, I switched to a short run and postponed the long run to Sunday.

SUNDAY
Key Run Workout #3: Long Run
18 miles @ 11:37 - 11:03

ACTUAL
Intervals - :30/:40 ( :30/:60 for the last few miles)
Splits - 11:03 / 11:03 / 10:57 / 10:48 / 11:05 / 11:10 / 11:02 / 11:05 / 11:12 / 11:06 / 11:37 / 11:48 / 11:41 / 12:09 / 12:24 / 12:40 / 12:36 / 12:34

Notes: I got really tired towards the end of this run. I'm not sure why, since I ran 16 last week and still felt strong at the end.

Well, I just looked at last week's run and am now fairly sure the reason for the difference in the two runs is pace. Last week, I ran much slower because I was still concerned about my hamstring. The first half of the run last week was around 11:45 /mi vs this week's 11:05ish. That 40 seconds makes a big difference over a this many miles. Clearly I don't have my long run stamina quite back to what it was a few months ago. But I am getting there.

  
  Member Comments About This Blog Post:

SEABREEZE64 3/27/2014 7:52PM

    Great progress. sounds like your body is raring to go!!!

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THETURTLEBEAR 3/26/2014 8:33PM

    Sounds like your progress is excellent!

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SLENDERELLA61 3/26/2014 4:45PM

    Thanks for sharing your training. Very impressive, as usual. Would love to know the details of your strength training if you choose to share. -Marsha

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IFDEEVARUNS2 3/26/2014 3:57PM

    Impressive! The return of warm and humid has certainly affected me. I'm realizing how lovely this winter was in terms of running weather.

Comment edited on: 3/27/2014 10:25:33 AM

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LEWILL1982 3/26/2014 2:25PM

    Great report! This is the second time I've seen the glute/hamstring relationship. I actually read about it in my Runners World this morning. How do you strengthen your glutes? (is that a weird question??)

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NATPLUMMER 3/26/2014 1:18PM

    You're doing great!

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