Thursday, July 05, 2012
I often like to run with my dogs. They are my buddies and make running a lot more fun. But I also realize that I run slower with them. In part that's because I run on small gravel or dirt roads where there is no traffic when running with the dogs.
So today I did two short runs.
The first was with dogs, only 1 . 8 miles and took 25 minutes, which translates into 4.3 mph, average pulse at 133, maximum pulse 136
The second one was a 5 K which took 39 min. and a sprint at the end. The average pulse was about 139, max. pulse was 160. Overall it was almost racing speed. The second run was on a chip-sealed road and the temperature was up to 80 degrees by then, compared to about 72 degrees for the first run. My average pace for this one worked out to be 4.7 mph.
I'll count today as both a speed workout and a long run since my total miles were over 5 incl. my warmup.
Wednesday, June 27, 2012
We were traveling for a couple of days and I got food poisening. It tooke me 4 days to get over it completely but I decided it was more important to let my body rest. The only thing I could eat for a while was carbs, although the total was still not terribly high and I made sure I got a lot of fruit and veggies. I found coconut water had just the right amount of electrolytes and sugar to get me going again.
The good thing is that I found new motivation to get on my horse and advance her and my training. I hope to start tomorrow with some easy reviewing of stuff that she knows.
I won't worry about making up the lost week in my running training or strength training but will just pick up where my body is at the moment. I'm starting tonight with a good night's sleep.
Monday, June 18, 2012
I did my running on an outside track today and started with running 1 mile in shoes, followed by 2 miles barefoot. I did not wear my heart rate monitor but think my pulse was around 130-134. I needed about 40 minutes for 3 miles so speed was around 4. 5 mph.
After that (and after putting my shoes back on) I did 4 sprints of 100 meters each. It took me about 22 seconds to complete each of them.
I'm planning to try a few short sprints once a week, starting with 100 meters sprinting followed by 300 meters recovery.
I'm also planning on one long run per week which will increase over time. I will not follow a very strict schedule but decide how long I want to run by feel. I will measure time rather than distance primarily.
I am planning on running 6 days/week and Keeping my heart rate under 134 bpm for all of it except the sprints.
In addition I will do some swimming, diving, some horseback riding, some hiking and walking with the dogs and some strength training.
There will be a lot more physical activity over the summer, some of it gardening, some of mucking out at the barn, some yoga or ballet and anything else that seems fun or needs done.
I feel pretty confident that I will see some significant improvement in my health and fitness level this year.
Sunday, June 17, 2012
The date is September 9, but when I subtract the taper at the end I have only 10 weeks to get ready. I'm planning on the Moscow Mountain Madness in Idaho. I ran (well partially walked) it last year, a hilly course with lots of elevation change that is mostly single track dirt. Today I started an easy hill cross-country run of about 3.5 miles that will be my regular run for a while. Long runs I will do on asphalt for now. I will also include a little sprinting once a week.
My weight is a couple of pounds less than a year ago. This will be my first half-marathon after completely switching to a low-carb paleo/primal diet.
I can't wait to see how much difference it makes. I am hoping for faster improvement, better recovery and more energy.
I would love to hear from anyone who has trained for a HM on a low-carb (ketogenic) diet and how it worked for them.
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