Week 6 of training in the books. Wow, I am a third of the way done! Kind of a scary thought. But it’s been an exciting week since I bought my plane tickets to Minnesota for race weekend and got to run all of my workouts outside. Here’s how it shook down.
The school year is reaching that weird point of mixing test-prep monotony and madness. Here’s just a quick look at the most sane part of last week.
Monday, 3.14 – Speed work at the gym on a rainy Monday. After a brief warm-up, I went for a ladder workout of ascending time but decreasing speed. Starting for 1 minute at 10.0 on the treadmill and working my way down to 5 minutes at 7.5. After each interval, I spent half of the time for recovery in between. 3.3 total miles.
Wednesday, 3.16 – Tempo run. Of course right at the moment that I get exactly halfway around Central Park, the skies open up and deliver on the rain that the forecast projected. Luckily it wasn’t a huge downpour. Actually a little refreshing. And it helped me keep a brisk pace too (8:29 average). 6 total miles.
Thursday, 3.17 – It was Parent-Teacher Conference night, which means I was stuck at school until 8 pm with no time for my usual after work run. And since I don’t have the practice yet of getting up earlier than my usual wake-up call, my only choice was to sneak in a few miles in between the afternoon and evening sessions. Today’s plan called for 7, but I could only manage half of that with tired legs and a short time window. On the plus side, I finally go to cross the newly reopened Highbridge aqueduct bridge that connects Washington Heights to the Bronx. A very cool structure and park. 3.5 total miles.
Saturday, 3.19 – Long run! Straight down the Hudson River Greenway from my house down to 34th and back. Taking Friday off helped get my body in the conditions to be able to keep a 9:19 average pace. Or maybe there’s something to be said for running first thing in the morning before you have a chance to be tired out by the rest of your day… 12 total miles.
Sunday, 2.21 – Shake out 5.2 miles on an overcast day. Average pace 8:54.
Weekly total: 30 miles
During my runs this week, I have started to feel like my old self again. I am fitting in my training where I can, pushing myself enough to feel the effort in my legs the next day, and (the best part) my average pace times are dropping. I think the little crocuses and tulip shoots that I see coming up in the parks these days as we return to spring are an apt metaphor for the return of discipline in my training. Here’s how the week went. Read more >>
It feels really good to have a goal to work towards again. Getting back on the horse and committing to running again is hard, and so is the realization that I have gotten waaaay slower in my, shall we say, recreational months. But, like a good friend’s dating advice, my running still feels comfortable, even in its perfectly honest way of making me feel like I can do a whole lot better. This week was a wake up call regarding my pacing.
After watching last November’s New York City Marathon from along 5th Avenue, I promptly went home and set myself to researching my next marathon. I was inspired by the runners, and I wanted a race that inspired me. What was a race that I had on my list of places to visit or that had particularly gorgeous courses? Once I saw that Grandma’s Marathon in Duluth, MN would fit my schedule, I was registered faster than you could say “Uff-da.” Let’s hear it for home state pride and a place on the bucket list of marathons!
With a race selected, I went about searching for a training plan. In the past, I’ve tried following a Nike plan, a Runner’s World plan, and my own DIY plans, and I’ve always finished above four hours. Also, you could say I’ve been less than diligent in keeping to my running. I know that whatever plan I set this year, I need to stick to them come hell or high water and make my training a priority. So this time, I’m giving the Hansons Method a try, opting for the ambitious sounding “Advanced” version. So here it goes!
Well, in the face of a few crazy weeks that included a Great Gatsby scale family wedding in Florida and an intense week at my middle school, I’ve kept my commitment to my three workouts a week. Barely. The downside is that I won’t be as prepared for my trail half marathon in two weeks. On the plus side, though, is that I made the leap to a Garmin
(exciting!). Inspired by this Reader’s Roundtable, and the fact that I won some store credit to my favorite running store in my indoor triathlon, I went for a Forerunner 220. Added bonus: If you buy a 220 or 620 before May 31st, you can get a $25 or $50 rebate. (Details here.)
Week of 4.12.15
Monday – A lackluster 10 mi. Average pace 9:30, but I had to walk frequently in the second half.
Thursday – 8 mi tempo. 1.5 mi warmup, 4 mi at 8:00 (half marathon goal pace), 3 mins rest, 1 mi at 7:45 (10k pace), cool down.
Sunday – 4 mi around a Central Florida golf course. 1st run with my new Garmin!
Week of 4.19.15
Wednesday – Sprints ladder. 2 mi warmup, 2 x 200, 2 x 400, 2 x 800. Rest. 2 x 800, 2 x 400, 2 x 200. Cool down. 6 mi total.
Friday – Bike ride from Harlem to Astoria Queens, about 6 miles with some killer elevation to get over the two bridges that go across the East River.
Saturday – Bike ride back from Astoria to Harlem. 7 mi tempo run around Central Park. 2 mi warmup, 5 mi around 8:00.
Sunday – Planned for 10 mi but ran an actual 8.5. Even my favorite route up to the tip top of Manhattan was no match to combat the chilly, windy, tired day. At least I got out there.
With an insanely busy spring that combines working extra hours with a couple big races, I’ve been wondering about how I can maximize my training. I’m thinking the answer is in the Rule of Three. Three workouts that is. One speed workout, one tempo run, and one long run.
Monday/Tuesday – Sloppy weather and after work meetings made me take a couple of rest days.
Wednesday – Speed. 1.5 mi warmup, three sets of 4 x 300 at 7:15 pace, 1 min rest between laps, 4 mins rest between sets. 6 mi total.
Thursday – Another rest day.
Friday – biking around town to do errands. About 10 mi.
Saturday – 10k race. 48:47 (which is only 10 sec slower than my 10k PR. That’s a goal I need to crush soon!)
Sunday – Easter Hash. (For more on what a hash run is, see Cinnamon’s post here.) I was helping set the day’s trail, so I did a walk/jog combo of about 3 miles. It’s a stretch to put it on my Training Log, but I did set the trail in bunny ears and a tail, laying Easter eggs along the way!
So all in all, even my modest goal of getting a magic 3 workouts in only ended up being 66.7% realized. Since I’m on Spring Break from school this week, I’m planning on getting that long run in today.
Ahhh, spring has finally arrived (except for that bit of snow on Friday). It feels so much easier to get into that training headspace when you can get out the door and run some familiar loops. Looking forward to some big races in the coming months!
Monday – 8 miles easy (9:45 pace). Recovery run after going all out and placing 2nd in the women’s tri championships – woohoo!
Tuesday – rest
Wednesday – I dragged my butt down to the gym for an evening speed session on the treadmill. 1.5 mi warmup, 1600 m, 1200, 800, 400 m progression getting faster from 7:45 down to 7:15, with 400 m rest in between. 6 mi total.
Thursday – 6 mi tempo run. After a 1.5 mi warmup (7:30 pace)
Friday/Saturday – Rest
Sunday – 9.5 miles in shorts! (8:55 pace)
Even though I’d like to be 100% committed to my half marathon training, I took it a little easier this week to rest up for today’s triathlon championships. Any Salty worth her, well, salt knows that it’s better to be rested and happy than overtrained and suffer tired through a race. That being said, next week is new chance to get back on the horse and back outside in the warm, actually spring-like weather! Looking forward.
Monday – Rest. I ended up baking (and eating) a lot of cookies.
Tuesday – Easy 6 miles (8:55 pace)
Wednesday – Treadmill class (look for a review in an upcoming post!) for 60 minutes. 4 hill repeats and 4-3-2-1 minutes-30 sec speed intervals. 6 miles total.
Thursday-Saturday – Rest, outside of biking to and from school. Just staying loose for…
Sunday – Indoor Triathlon Championships! I ended up swimming 23 laps (3 more than last time), biking just over 25 miles (also more than last time), but only running 2.66 mi at about 1 7:30 pace (about a quarter mile less than the qualifiers). I’m still waiting on the official results, so we’ll see if the extra effort in the swim and bike paid off.
It took the whole winter, but I finally feel like I am back on the horse as far as training is concerned. The longer daylight hours and the fact that I can finally see the path and the grass along the river (hardly any snow – yay!) don’t hurt either.
Monday – 6.5 miles along the Hudson River at an 8:44/mi pace
Tuesday – Club Night at the Races at the New Balance Armory. This is the periodic indoor track meet sponsored by the New York Road Runners. I’m not a sprinter, but if there’s a chance to run 10-person relay in costume, I’m in. I did the Women’s 1 mile (6:54) and then ran 5 x 200 meters in our 10,000 meter relay. And I did it in a short red dress. Team costume!
Wednesday – An easy 7.12 miles (9:08/mile)
Thursday – Pretty much a rest day, walked home from school after Parent-Teacher conferences, about 1.25 miles
Friday – Blessed rest with biking to and from school
Saturday – I got back in the pool thinking about next week’s tri championships. 6 x 50 warm up, 10 or 12 x 50 freestyle (I lost count) trying to get to 12 in 10 minutes, which is my goal for the tri. About 30 mins total.
Sunday – It was cold and windy, so I wussed out on an outdoor long run and did my 10 miles on the treadmill. Thank goodness for podcasts!
- 2 mi warm up – 9:30 pace
- 2 mi – 8:06 pace
- 2 mi – 9:30
- 3 mi – 8:20 pace
- 1 mi cool down – walking
Hopefully this is one of the last weeks I’ll be running indoors!
Monday – 4 miles at 8:30ish (6.8 on treadmill), ending with some pickups: 3:00-2:00-1:00 minutes with half the time in between for recovery (at speeds of 8.0, 8.5, 9.0)
Tuesday – rest
Wednesday – rest
Thursday – Speed workout, 3.5 miles and 30:00 mins total
- easy 5 min warm-up
- 8 x 30 seconds at fast (8.5-9.0) with 2:30 mins easy (6.3) in between
Friday-Sunday – Wow, due to poor grad school time management, I had a mountain of work to complete this weekend, so no long runs for me in the temps that finally hinted at spring. :(
But with a 10k around the corner and the Brooklyn Half 10 weeks away, I set my intention to follow a half marathon training plan starting Monday! It’s already on my calendar and my motivation is there. I need to save my reputation and my fitness after this week. We’ll see how I did next post!
Here is my first training log for the time I’ve officially been a Salty! This winter has been light on actual running milage, but I’ve spent a good amount of time in the gym focusing on increasing my speed and leg strength. I’ve definitely felt my body getting more used to that level of discomfort at high exertion. With that base -and with last Sunday’s 5k as my kickoff to the spring racing- I plan to tackle some serious tempo runs in the coming weeks.
Week of Feb 23
Monday – off (post-indoor tri victory day off!)
Tuesday – quick and easy 1 mile warmup followed by an hour of one-on-one boxing with my trainer. Circuits went in 3 minute rounds with 1 minute rest. The exercises were:
- jump rope
- single punches
- combos against pads
- squat/punch combos
- combos against bag
- plyometrics – toe touches around core board
- abs/arms – medicine ball press while lying prone
Wednesday – 45-minute treadmill class. After some dynamic warmups, we did a hills progression, a fartlek progression, and a longer interval increasing speed every minute. Then, we finished up with some strength exercises: presses, squats, step up/step downs, tricep dips, mountain climbers, and plank to push ups.
3 total miles; rest pace 5.5, fastest tempo pace 8.0
Thursday/Friday – off
Saturday – speedwork on the treadmill. 3 total miles
- 0.2 miles at level 10; rest for 0.2; repeat
- 0.3 miles at level 9; rest for 0.25; repeat
- 0.5 miles at level 8; rest for 0.3 miles; repeat
Sunday – an easy 5 miles outdoors. A little sloppy but, hallelujah, it was 45 degrees and sunny!
Week of Feb 16
Monday – Strength training day
- 10 minute treadmill warmup
- full body circuit (squat jump, row, triceps, pull ups) x 3
- abs (Russian twists, kick downs with a partner) x 3
- kettlebells (squat jumps with arm raises, swings) x 3
Tuesday – off
Wednesday – Hip hop dance class. Missy Elliott was keeping us coordinated and limber.
Thursday – off
Friday – 30 mins stationary bike. I kept the resistance low and tried to keep my RPMs around 120 and a high heart rate to simulate an all-out effort for my next indoor tri.
Saturday – rest
Sunday – 5k race on a cold and clear morning and a moderately hilly course. 23:35 net, 7:36/mile
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