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Wk 12 Training - San Diego Marathon

Sunday, May 04, 2014

MONDAY
Key Run Workout #3: Long Run
20 miles @ 11:22
(Start with easy running and gradually increase to long run pace.)

ACTUAL
20 miles
Run Intervals: :30/:30 (1-2), :40/:20, :30/:20 (last few miles in the gym)

Mile Splits: 11:39 / 11:46 / 11:21 / 10:53 / 10:58 / 11:08 / 11:15 / 11:19 / 11:18 / 11:14 / 11:09 / 11:12 / 11:13 / 11:30 / 11:06 / 11:04 / 11:01 / 11:15 / 11:09 / 11:03

Notes: (Commented on in the last blog. Repeated here to get the weekly alignment back to normal.)

TUESDAY
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
Indoor Cycling -- 45 minutes
Walking 3 mph -- 25 minutes

WEDNESDAY
Rest Day

THURSDAY
PLAN
Key Run Workout #1: Track Repeats
10-20 min warm up
3 x 1600 @ 9:09 (400m RI)
10 min cool down

ACTUAL
3 x 1 mile (400m RI) + wu, cd
Run Intervals: :30/:10

Splits: 9:03 / 9:00 / 9:00

Notes: I was tired all of this week. I didn't really feel like doing speed work today, so I just set the gymboss at :30/:10 and decided to be happy with whatever pace that yielded. Much to my surprise, it produced the target pace.

FRIDAY
Rest Day

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

ACTUAL
4 miles

Mile Splits: 11:34 / 10:48 / 9:52 / 9:47

Notes: As with Thursday's run, I was tired today. I debated my options and decided to cut the run short but still do a couple of fast miles. Keeping it to 4 miles should enable me to run my long run tomorrow and get back on a more normal schedule. A longer (or harder) run today would mean pushing the long run out to Monday.

SUNDAY
Key Run Workout #3: Long Run
15 miles @ 11:02
(Start with easy running and gradually increase to long run pace.)

ACTUAL
15 miles
Run Intervals: mostly :40/:20 (1-11); :30/:20 (12), :25/:20 (13-15)

Mile Splits: 10:59 / 10:47 / 10:54 / 11:04 / 10:49 / 11:08 / 10:59 / 10:59 / 10:53 / 11:05 / 10:44 / 10:49 / 11:01 / 11:00 / 10:53

Notes: I was able to run the first 10 miles outside on the hills, then moved onto the gym track for the last 5 miles to get out of the sun. I'm glad I've been able to do the last two long runs outside. There's definitely a difference in what intervals work best outside vs on the indoor track.

As was true of the whole week, I was tired today but still managed to maintain a pretty consistent pace. I was glad to be done, however.

  
  Member Comments About This Blog Post:

SLENDERELLA61 7/24/2014 4:41PM

    You have trained well consistently. I know you'll do great on this upcoming marathon.

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LIGHTNINGRUNNER 5/19/2014 11:26AM

    I am always impressed by your dedication and your speed.

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IMSMILEY88 5/8/2014 10:42AM

    You are doing terrific! I'm impressed. And, seeing those kinds of miles... I'm not sure I will ever train for a full marathon. emoticon Great job!

Thanks for your comments about my lack of energy and lack of 'easy' workouts. I guess I need to rethink this. Almost all of my workouts are 'hard' and leave me tired. I'll be doing some research! Thanks!

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DRADDIE 5/5/2014 11:17PM

    Once again- inspiring!

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MBTEPP 5/5/2014 2:53PM

    I could only hope for an 11 mile tempo run! emoticon job training.

Nice job listening to your body. Taking it down a notch will help from hitting a wall in your training.

I hope you feel better this week.

emoticon

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SEABREEZE65 5/5/2014 9:43AM

    Good job Catherine.


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IFDEEVARUNS2 5/5/2014 8:48AM

    You continue to amaze and inspire me.
References to 1600 is yards?

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NATPLUMMER 5/4/2014 7:14PM

    You are great at hitting the required paces!

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Wk 11 Training - San Diego Marathon

Monday, April 28, 2014

MONDAY
Rest Day

TUESDAY
Strength Training

WEDNESDAY
PLAN
Key Run Workout #1: Track Repeats
10-20 min warm up
3 x 1600 @ 9:09 (400m RI)
10 min cool down

ACTUAL
3 x 1 mile (400m RI) + wu, cd
Run Intervals: :60/:15 (1), :60/:20 (2-3)

Splits: 8:26 / 8:28 / 8:42

Notes: I ran this a lot faster than I should have, even after increasing the length of the walk break. I felt pretty good and very recovered since I hadn't done any cardio workouts since the long run on Sunday, just strength work.

THURSDAY
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
Sports Massage

Notes: The way the schedule worked out for the massage, there wasn't a good time before to do the spin workout and after the massage, I wanted to rest my legs to get the full benefit of the massage.

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

ACTUAL
6 miles
Run Intervals: :30/:30 for the easy mile, mostly :30/:20 for the tempo miles.

Mile Splits: 10:34 / 9:36 / 9:50 / 9:48 / 9:44 / 9:43

Notes: This run was harder than I expected it to be. I think I was paying a price for Wednesday's fast mile repeats.

SATURDAY
Rest Day

SUNDAY
Rest Day

Notes: I deferred today's planned long run to Monday morning in hopes of better weather to let me run it outside.

MONDAY
Key Run Workout #3: Long Run
20 miles @ 11:22
(Start with easy running and gradually increase to long run pace.)

ACTUAL
20 miles
Run Intervals: :30/:30 (1-2), :40/:20, :30/:20 (last few miles in the gym)

Mile Splits: 11:39 / 11:46 / 11:21 / 10:53 / 10:58 / 11:08 / 11:15 / 11:19 / 11:18 / 11:14 / 11:09 / 11:12 / 11:13 / 11:30 / 11:06 / 11:04 / 11:01 / 11:15 / 11:09 / 11:03

Notes: My alarm went off at 5 am. I checked the temps and was disappointed to see that the promised mid 60's was actually 73. At least the humidity was low. I decided to run outside anyway and just see how long I lasted. At some point, I knew I would have to either slow down a lot or move the run inside to the gym track.

I managed to run 14 of the 20 miles outside before I lost most of my shade and the Texas sun started taking its toll. Since I had managed to stay on pace up until then, I decided to move into the gym rather than slow down for the last 6 miles. But I was definitely tired when I finished.

I ran the first 12 miles on my hilly 6 mile loop. I haven't done that for a while and was happy to see that I could still handle the hills, at least at this pace.

  
  Member Comments About This Blog Post:

THETURTLEBEAR 4/28/2014 11:06PM

    Wow - great stuff!

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DRADDIE 4/28/2014 10:55PM

    You're training pace would be a race pace dream for me! Good luck in the last bit o' training!!! You're doing awesome!

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MBTEPP 4/28/2014 10:23PM

    Impressive splits on your tempo run and your LSR. I like how you give yourself permission to make changes.

emoticon job.

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RUN4FOOD 4/28/2014 9:39PM

    Looks like you are ready for your marathon. A great week of training. I like the way you are able to change gears, do an alternative run and come back stronger week after week.

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NATPLUMMER 4/28/2014 8:30PM

    Excellent week :-)

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IFDEEVARUNS2 4/28/2014 7:22PM

    Just ran 3 miles in 88 degrees - I kept switching from one side of the street to the other chasing the shade. You were wise to move to the track.

Very impressive mid-week run! emoticon

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WENDYSPARKS 4/28/2014 5:42PM

    emoticon

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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)

Interval 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:

STEVIEBEE569 4/25/2014 5:47AM

    Keep up the good work

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IFDEEVARUNS2 4/23/2014 1:20PM

    I don't understand today's run intervals.

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SLENDERELLA61 4/23/2014 12:28PM

    Very impressive! Especially the 6:46and below pace minutes. WOW!!

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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.

emoticon

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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.

emoticon emoticon

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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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SEABREEZE65 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

  emoticon

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