Friday, October 15, 2010
So my grand plan had been to wake up mega early tomorrow morning to get in my LR before the 5K.
Now I get an email saying that the group LR has been moved to Sunday....
So theoretically, I could run the 5K on fresh legs and run the LR on Sunday on just raced legs. This sounds like a much better arrangement to me! More rest for my legs before my Long Run, not having to show up sweaty and tired for the 5K, etc.etc.
So I think I'm gonna go for it. I am still thinking of showing up early for the group Long Run. I know the route we're taking this time and that will allow me to be done earlier so I can get to most of church on Sunday - basically starting as early as I was going to start on Saturday, only on Sunday instead. I was mentally preparing for the big day I had planned for myself tomorrow, but physically I do think this is the better choice. I've been taking Mondays off (from running) anyway, so I will have a rest day before I run again.
I'm not sure I'm going to revisit Body Pump on Monday. I think it's a great class, but I'm not sure it's right for me right now. On the one hand - I've been sucking at doing ST on my own so maybe I need to go to a class to actually get it DONE. On the other hand - that's one intense class! I feel like I have a hard time dialing it down when I'm in front of a group of people, too. I felt like I needed to prove myself on Monday. Like even though I'm new to this class, I'm not new to lifting. I know what I'm doing and I'm no wuss! But it's like that one Jillian Michaels video I had - if I had been doing a few sets w/ rest in between I'd be lifting much heavier but since it's a constant barrage of movement I needed lighter weights. So I went lighter than I wanted to for most things in Bodypump and still got crazy sore.
I'm just thinking that style of a workout is maybe not the best for my schedule. I think I need something more heavy and quick? Than an hour of lifting little weights nonstop? I dunno. What I do know is that I at the least need to do something and so far knowing that much hasn't made anything happen and going to class did. I think I need to make a more specific plan if I AM going to do this outside of a class. Down to what exercises I'm going to do and not just a muscle group.
So I will be thinking on this today, and I'm giving myself a due date of Monday to have something specific planned for next week's strength training.
Last night's run was great! :) It was still pretty slow in the realm of running, just under 13 minute mile pace overall - first half was average more like 14 min mile, but I did keep my HR low between 140-155 that whole time (after 5 min walking warmup). I did a 2.62 mile out and back for a total of 5.24 miles - so on the way back I did some fartleking - I listened to music on this run for the first time in ages and ran to MIA on the way out and Ted Leo on the way back. Ted Leo makes me wanna book it, so I started running how I felt on the first song fasterand slower, then the next song or two focused on returning my heart rate to easy run effort (under 155 bpm) and once I got there I rewarded myself by getting to run faster again when the music so moved me. :) So I'm sure there was some very slow running on the way back when I was trying to actually lower my HR, but there was also some nice open striding. I made a strong sprint to the finish, felt like I was approaching freaking terminal velocity. HAHAHAHA :D
I was still kind of sore starting out, still a little sore during and after, but it felt great to know I could still move better last night than I had been and still tell my body to do what I wanted it to do really. I focused during the entire run on enjoying it and appreciating my body's movement, and even during the slowest parts I felt happy and confident. I thought to myself - you know, it's a really good talent to be able to run this slow. Think about it- I'm conserving so much effort and still maintaining a running movement - this is how I'm able to go out and run so long. I thought about form and about how EASY things were feeling. I told myself that the other runners I saw were all training for 5K's and I'm training for a marathon. They can run as fast as they want but my mojo is a slow mojo. Sure that is probably not true about all those other runners, but it was a nice psychological trick for me to appreciate and feel confident about my slow pace in spite of the others running by.
Well! That's about it for today!
Thursday, October 14, 2010
I opted for an easy run this evening to allow for some additional sleep last night and more recovery time for my legs and I woke up feeling a little better already after the bonus 1.75 hours of sleep this afforded me. HUZZAH!
I remembered wearing tights to work almost every day of the week after my half marathon and decided I'd wear tights today. People wear compression things for recovery so maybe even though these don't provide as much squeeze as compression tights, they're still squeezing me and maybe it will help? It feels good anyway. HAHAHA :D
Gonna change at work, drop my shoes off at the post office, and hit an easy 4-5 at the park. I brought my headlamp in case the sun goes down earlier than I expect again. :P haha.
I ate over my Spark Calorie range yesterday by about 200 cals - and it was not all quality calories, there was some chocolate and gingersnaps in there that would have left me within range had I not indulged. On the other hand, I had a 1000+ calorie burn yesterday, and my RMR number is like 1900 calories, so I was actually at least 150 below that number. So it all kind of needs some perspective I guess. Could it have been better? YES. Will that do me in? Not unless I overeat on other days where I am not burning calories or burning less calories. So far this week I've had 1100 cal burn day on Monday, I think around 500 Tuesday, and then over 1000 again Wednesday, and will be running again this evevning.
Not a lot more to say!
Wednesday, October 13, 2010
I know weight fluctuates, but COME ON people! HAHAHA. Yesterday I had a new low and today it was up to scary weight. What is up with that? Granted the difference between those two numbers is only 3.5lbs, so that is clearly within the realm of fluctuation, and I guess bacon+chips+salsa = lots of sodium, even though I ate within calories and everything last night so... yeah.
I'm not stressing it because I know how this thing works. :D HAHAA It's still weird to have such a dramatic difference from one day to another. The good thing is my knowledge that has armed me to understand this information - I know I did not create a calorie surplus = 3.5lbs last night. In fact, perhaps a deficit. I haven't crunched the numbers, but it'll be close to even. Definitely not close to 12,250 calories over. :D So I will drink my water and get some sleep tonight and call it good because I know I'm still tracking and exercising and doing well.
AND I know I'm sore, and I didn't weigh until after eating and doing my run this morning... so there's that, too. :P
I was planning on 7+ this morning, but ended up at 6+ due to me being slow and getting out a bit later than planned. I wanted to start running by 5AM, but actually got there at closer to 5:15 - considering my average pace this morning was over 15min miles - that's my extra mile! HAHAHA It was SO SLOW. Although I was getting faster and stronger as the miles went by, honestly I felt best right before I stopped running. Then I stopped and my legs turned to sore stilty w/ jello knees again. haha. Meaning walk stiltlike but if something requires a bent leg my muscles give in like nobody's business. Tonight I plan on doing some core work at home, and then tomorrow will be a shorter run than today but longer than 3. so 4-5 miles tomorrow. Then some upper body ST somehow tomorrow. Lower body if I feel I can do that without endangering my ability to run on Saturday. :)
I really liked running a couple of super easy miles in the afternoon on Sunday - I think I'm going to continue a recovery run on Sunday as my schedule. I think having Monday and Friday off really works for me so if I'm going to add another day, it's got to be running both days on the weekend instead of just one. I think that will be pretty manageable.
Tuesday, October 12, 2010
Had a VERY slow few miles this morning -- my legs were feeling utterly dead after last nights Bodypump followed by hooping. I was able to do a move that I couldn't do before for the first time at Hoop Class so that was exciting! I'm not good enough at it yet to do it consistently, but I was able to repeat execution of it at least 4-5 times so it makes me feel confident that with practice I will be able to get that one down.
I think it looks really cool - it's basically bringing the hoop off of your body and over head from a waist hooping into overhead on the hand spinning (lasso) movement. From there you can go around the body off the body hooping style, or you can bring it back down on the body (which I haven't mastered yet - I can bring it down semi- ok from overhead spinning, but haven't tried it from bringing it off the body yet directly).
I also had a new low weight on my scale this morning for a while, nothing big, but it's a change so that was nice to see.
THANK YOU to everyone for your comments on my blog from Sunday - it was good for me to get out all my thoughts and to read your feedback really helped me to feel confident about my goal setting and not disappointed at all. I looked at the weekly mileage for the plan I used last year and it actually IS a LITTLE higher this year, which is confidence building, and I hit 17+ miles as a long run pretty early, so I know I can get a lot of longer long runs in between now and the marathon which is really good to know as well.
Tomorrow morning I plan to run a bit longer, longer for me for a midweek run - I'm gonna aim for 7 so I gotta get up crazy early. :)
Sunday, October 10, 2010
My weight is pretty much stagnant over the past few weeks. I suppose I could be doing better tracking, but it's still kind of annoying. I stopped doing the deficit tracking and things stopped moving - even though I'm still eating (mostly) well and hitting workouts.
I NEED TO DO SOME STRENGTH TRAINING!!! I am so lame on that front right now. And I know my body needs it.
I had a bad race yesterday, Disappointed in myself but really I think my expectations and plan for the day were poorly conceived more than anything. I still finished, and got a time with a pace faster than my usual long run, faster than my (so -far) planned marathon pace.
It was a 15K that I squeezed in under 2 hrs.
Here are some estimated split times...
Mile 3: 34ish
Mile 5: 58ish
Mile 7: 1:26ish (so yes, those two miles between 5 and 7 utterly destroyed me)
Mile 8: 1:45 (WOW that'sa ridiculously slow mile! - 19 min??)
Mile 9.3: 1:59:15ish (clock time was like 1:59:45 ish I think, no chip timing, watch was around 30sec of of clock)
So... yeah. This road loop after mile 5 was miserable. I think right before mile 5 is when I took some Gatorade. And I was fighting puking the whole rest of the race. I guess I did 1.3 in 14 minutes or so, which is not bad for me at all - but honestly I walked most of mile 8 and just SPRINTED into the finish after mile 9. I started jogging a bit toward the end of mile 8 and had to stop and bend over to alleviate the nausea and somewhat dizziness.
The race was at the top of a "mountain" here in AL - 1600' elevation - and fairly rolling - especially from mile 5-7 more than anything. I ate a bowl of cereal in addition to my usual PB/Banana wrap before the race. And I took Gatorade. Those are the kind of variable factors involved here. I think I also selected a goal time and inital pace that was not commensurate w/ the rolling hills. Since I maintained it early on I figured I should keep trying for it until about mile 5 when I recognized I felt like total crap and I could feel my body just dragging and see the hills were getting more rolling. I didn't have an elevation map for this course... but I should've just run it at MP and then had the energy to add a few easy miles on a nice trail up there afterward to boost the mileage for the day since that was my LR. That was a plan I had but I decided instead that I thought I could run 1:45 for a 15K and ignored the fact that I had zero attempt at a taper, and ran 10K Thursday evening (which for me is a mid length run, one of the longer distances I'll do midweek), and had unknown course conditions, and wanted to add some extra miles. *DOH*
I do all this analysis not to excuse my performance, but to learn from it so I can avoid whatever choices I made that gave me a less than awesome result.
I also am starting to realize that my goal of breaking 5:30 for my marathon is probably unrealistic and attempting to maintain that kind of a pace will almost certainly result in blowup and possibly being swept off the course. I will hold any final judgement for my half marathon result in November (which I will most definitely prepare for as a RACE) -- but right now the plan is to try to run an even paced marathon race at around a 13min mile. Which means that last week's GREAT 17+ miler was too fast. I need to really slow down my long runs to ensure my endurance is there. I guess some could argue that maybe my race pace should be faster if an easy LR is at 13:15min miles, but I know I run slower than that sometimes and my LR shouldn't be faster than my slower runs I don't think. Granted most of those slower runs are shorter, average including my warmup mile w/ 5min minimum of walking... so the run pace is a bit slowed down...
But anyway. It was just a tough day yesterday and I'm feeling disappointed with adjusting my goal to not be able to achieve such a big improvement over my first marathon, which I felt was kind of a disaster. Why should I run a well executed race and improve only 15min over a complete disaster of a race? Over 26.2 miles? I mean I understand hoping for a huge PR on a shorter distance is kind of ridiculous, but considering I was done at the half of my first and drug my butt in to 5:55, it's kind of depressing to think that my new goal is only 5:40.
I am wondering because last year I actually thought I might be able to do the marathon between 5:15-5:30 if I had executed it well. Was that just ridiculous dreaming? And why I came in at 5:55? Are my expectations just actually realistic this year? Or am I actually that much slower?
So many questions. I definitely have quite a bit of training time between now and the marathon, but I'm not sure I will be making any kind of gains during that time other than preparing my body for the distance - not necessarily speed gains.
I want to dial in my nutrition to shed as much as realistically possibly before the race - every lb off this body will help! I'm not going to do anything crazy for that to happen, just want to get back to my deficit tracking and being more precise and clean and less willy-nilly with things. I can have freedom to not just eat carrot sticks, but I don't need to have that kind of leeway EVERYDAY ya know?
I want to ensure I'm still doing some speedwork - I kind of got off the beaten path w/ my training runs lately and have just been trying to GET IN SOME MILES without a good attempt at hitting proper training paces or doing any speedwork for the past few weeks - basically since I got sick before my half.
I just looked again at the training plan I wanted to base mine off of, from the latest marathon training special from Runner's World, and reminded myself of what my speedwork goals are.
This weekend I'm running a 5K for social reasons - for training purposes I'm doing my LR BEFORE the race. The race doesn't start until 9AM, so I will have plenty of time if I get started early to get in 15 miles (which is my goal). I will need to start running at like, 5AM. hahaha. At least. (in order to ensure my pace is NICE and SLOW) Good thing I got my headlamp.
After that I figure it's fine to run the 5K at whatever pace I feel like it. It'll be run hard, but after 15 miles I'm not sure hard will = any kind of proper 5K race pace! HAHA :D It'll be interesting to see what I have in the tank after that.
Today I'm running a few miles w/ my friend KEAKMAN in the Portland Marathon. No I won't be in Portland- the plan is to be in my neighborhood actually... her goal time is 14:24 min miles and an even pace, which will give her a PR over her last (also first) marathon time, which I believe was 6:38:xx, so a 20min PR! Which I think is an excellent and realistic goal!!! If all things go GREAT I think her stretch goal is under 6, which I don't think is out of the ballpark either.
If only I could be as understanding toward myself and not be such a nazi about the fact that I don't feel I'm getting any faster and if anything, maybe getting slower. *sigh*
OH! So all this has led me to set a new goal for my running post marathon.
I won't have a goal race right away, but I do have a goal training approach: Keep my mileage up somewhat. We're talking not going under 25 miles a week, aiming for an average of more like 30 (confession, I haven't hit 30 miles a week yet... dangit. I just checked my training - no wonder my paces are so miserable - I have had 25, 28, 29 - today's miles will get me to something like 27 for this week), but to maintain a long run distance of 10-13 miles each week, and incorporate regular speedwork. That sounds good right? I think if I can maintain that kind of training as a base in the spring, I should maintain better endurance for entering any kind of marathon training, but have enough energy to be able to devote time to some real speedwork as well. Since I won't be building mileage I won't have to worry about doing too much speed and building at the same time.
Anyway, point is - I need to blog more. All this has been spinning inside my head and getting me faosapthisaprihr crazy. Help alleviate my crazy, friends!
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