Friday, March 12, 2010
For anyone who needs to read about the Magic Mile, aka, 1 mile time trail.
Well last week I was wondering how my predicted half marathon time could be 2:31.
Well I don't know what I did, but in reality my predicted half marathon time based on my magic mile--from last week is 2:18.
That is more what I expected. Not sure what I misread or misentered.
Friday, March 05, 2010
I'm training for the Go St. Louis Half Marathon---so my March goals will continue until the Half April 11
First the basic HM training 2 1hour runs and 1 "long' using Jeff Galloway's training to finish program
Cross training with Cathe--Cardio and weights 1X, Step blast 1X
Pushup Program --requires 3X
Core Ab workout 2X
Add in Yoga as possible
Well I always start the "week" the day after my long run---so it's the last day of the training week for me
Running done, Cathe step done,push ups done, several Yogas done, 1 Ab workout done
For this afternoon one Cathe STS core workout---probably the Pilate based,
Today I had the "long' run. It's actually the off week---I had 12 mile last weekend. This week I had a Magic Mile time trial and 4 miles. I was not overwhelmed with my magic mile. 8:46. This gives me a predicted finish time 15 minutes slower than Memphis, and essentially what I did at the Go last year. I know I'm in better shape than last year. I know I took a break in Dec still---I think it was a bad MM
So what's up with my not so magic mile. My thoughts. First it was a short week. I did my long run on SAt and then this one on Fri. I did a cardio every day Sun- Wed. Wed's run was really good. It was sunny and I felt good---so maybe I pushed a bit. So am I perhaps a bit tired.
Other thought. I run without eating much. I have a latte when I get up between 5 and 6. This work well when I had my latte and then went right out the door and ran. Well now I'm having lattee ( it's essential a 120 calorie cup of soy milk if you look at calories) and taking care of morning stuff. I was not out the door until 8 o'clock. As I was approaching my mile running area I felt really hungry---maybe it would help to eat.
So my "long" runs before my half to go
13 mile, 5 miles, 14 mile, MM + 4 miles, then the half.
Wondering if I should try a MM on that 5 mile day---being a little more attentive to adequete recovery during the week and eating.
Monday, March 01, 2010
Data for today's run/walk
5.33 miles run/walk ratio 3:1
Total elevation gain according to Garmin 761 ft
Average Pace 10:48
Garmin calorie estimate 588
Heart Rate Monitor not working---have to get around to seeing if a new battery is what it needs
Nice cloudy and 32 degrees, no wind
compression tights, tech race shirt, fleece, warm smart wool socks, gloves, single layer wool hat
Latte before run, that's a double espresso and a cup of vanilla soymilk
20 minutes of Yoga before run Rodney Yee's AM Yoga Forward Bends
I'm naturally flexible and for the first time in my life I'm feeling a need to stretch tight muscles---all those miles do tighten your muscles.
After run---left over dinner---it's a Vegetarian Goulash-- potatoes, carrots, green beans, with tempeh and seitan.
An overview of fitness schedule
3 runs a week . 2 are 30 min- 1hour, the third is my long run, the long run actually is only long every other week, so my long runs leading up the the half are,
12 miles, 5 miles with TT, 13 miles, 5 miles, 14 miles, 5 miles with TT, Half Marathon (13.1)
TT is a one mile time trail
Other exercise--trying to do Yoga regularly asnoted above running is tightening those back of leg muscles
1X week Cathe cardio and weights, this has pretty short step sequences intermixed with weight work
1X a week Cathe cardio blast, Pretty intense step with some squats and plyo jack stuff in the blast sequence. These are my be careful exercise additions. I really enjoy them---but I need to watch out---if I count step routines as a run day I'm up to 5 run days a week. Jeff Galloway recommends a max of 4 run days a week at my age.
I started the 100 push up program---but that will be another separate blog,
Saturday, February 27, 2010
I had a long run of 12 miles on my training schedule today. I had been doing my long runs on Friday and then a shorter weekend run with my dh. So today we discussed our options. I told him I was doing a 2:1 run/walk ratio. I could start with our normal loop---but I could not do our normal 3:1 ratio. He asked what my plans were for tomorrow---Sunday. I did not say anything---words were lacking, but he got the hint. He decided that running with me on Saturday a little slow would be good. Now to the numbers
12.75 miles run/walk ratio 2:1
Total elevation gain according to Garmin 2,210 ft
Average Pace 11:54
Garmin calorie estimate 1381
Although I have a record of the mile paces they vary a lot depending on the hills
24-29 degrees, sunny.There were some spots with a cold brisk wind, something about being on ridges or out from behind hills, mostly just a light breeze.
Running start time 7:10 am
I wore my winter long sleeve tech shirt. This one is warmer than any or my race shirts, a fleece and compression tights. Used my warm smart wool running socks, gloves and my single layer wool hat. Was pretty comfortable, except in those windy spots. Wish I'd looked harder for my double layer hat. Was cold enough that I did not shed gloves or hat for the entire race.
Before run food, a latte, that's a double shot of espresso and 8 oz of vanilla soy milk 90 calories
During run 1 luna bar, 170 calories total, 1/2 at mile 4, 1/4 at mile 8, 1/4 at mile 10
After run, 8oz of soy milk 90 calories and 1/2 a grapefruit 45 calories
We had a family lunch out planned, so after being so good I had two slices of veggie deep dish pizza, about 2 hours after I'd finished my run.
So my exercise last week was
Sunday 4.4 mile run walk (morning) and a 1 hour step circuit Cathe cardio and weights (evening)
Monday rest day
Tuesday 5.1 mile run
Wednesday 1 hour step with blasts----muscle tiring squats and plyo jacks mixed in
45 minutes of Yoga twists and Power Yoga- flexiblity
Thursday---rest 20 minutes of yoga and 1.5 mile walk with the dog
Friday --- rest 1.3 mile walk with the dog
Saturday 12.75 mile run/walk
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