This past weekend I did my half marathon "race simulation" run whereby I go out and run 8 miles at race pace. It. Went. Awesome. !!
I am completely confident that I can stick with my 8:30 goal pace. I do have another goal though, to finish sub 1:50, which technically will require an 8:23 average pace. So, my plan is to go out at an 8:25 for the first 8-9 miles, then try to kick it up a notch, maybe 8:20 for a couple miles and then for the last 1.1 just kill it at an 8:00. I know, ambitious, and yes things can happen on race day that you don't plan for. But, this is the plan and I can't wait to execute it. I'll be sure to post the results, good or bad! ;)
Tuesday, March 29, 2011
Monday, March 21, 2011
Longest Run Ever!
This past weekend I completed my longest training run ever, 18 miles! This training run was going to be the toughest of my running career thus far, my goal was to complete 6 miles at easy pace, 6 miles at marathon GP and then 6 miles at half marathon GP! The weather was almost perfect, sunny in the mid 40s, the only drawback was a constant wind that was slightly more than noticeable.
I started out strong, really strong and feeling great! I managed the first 6 miles with no problem at all. The second 6 miles were a little tougher, but not out of the question so I was still feeling great. The final 6 were another story, I just could not muster up enough strength to reach my half marathon GP, but I came close! I was within 10-15 seconds for each of the last 6 miles, so I consider that to be pretty successful.
I tried my hand at another ice bath, this one worked better than the first, but I've still got some things to workout in order to make it 100% successful. As long as I keep trying I think I'll get some of the benefits from it.
This week I start a small taper to prepare for my half marathon on April 2nd, I'll be going for a new PR and am VERY excited about it. It's going to be tough, but I think I'm ready for it.
I started out strong, really strong and feeling great! I managed the first 6 miles with no problem at all. The second 6 miles were a little tougher, but not out of the question so I was still feeling great. The final 6 were another story, I just could not muster up enough strength to reach my half marathon GP, but I came close! I was within 10-15 seconds for each of the last 6 miles, so I consider that to be pretty successful.
I tried my hand at another ice bath, this one worked better than the first, but I've still got some things to workout in order to make it 100% successful. As long as I keep trying I think I'll get some of the benefits from it.
This week I start a small taper to prepare for my half marathon on April 2nd, I'll be going for a new PR and am VERY excited about it. It's going to be tough, but I think I'm ready for it.
Wednesday, March 16, 2011
Ice Bath... really?!
Last weekend I attempted my first ice bath after completing my first 16 mile run. It was recommended that I take ice baths after runs longer than 15 miles, just to help with inflammation and recovery. I really didn't know what to expect, but it was NOT what I expected. :)
After I got home from my run I proceeded to gather some items and head up to the bathroom. I made sure I was wearing some layers on top, had a hat, gloves, magazine and iPhone for boredom, radio and the all important towel for drying. So, I sat down in the already cold but empty tub, turned on the water (cold side only) and sat while the water started to fill. Based on some online suggestions I was not going to add ice to my tap water, being in Michigan its apparently cold enough here that tap water should suffice, at least this time of year... I think they were right!
5 minutes into the tub filling and my feet were starting to change from reddish pink to purple and I found my body beginning to tremble uncontrollably. Then the teeth started chattering and my breathing was getting difficult. Really? I've been in cold water for 5 minutes and its barely halfway up the sides of my thighs... How on earth am I going to make it through the additional 5 minutes to get it over my thighs and then another 10 minutes to actually "take the bath"??
I tried to switch positions a bit, hoping to somehow get my legs covered by the water so I could stop it from filling and just sit there... that wasn't working. I put the hat on in hopes it might warm me up, nothing. I was trembling and chattering so bad that I had to get out of there. I just could not believe that I managed about 7 minutes in a half-full bathtub with just cold water. What the heck was wrong with me?? I honestly did not think it was going to be that difficult to sit in cold water for 10 minutes. It felt like my feet were the coldest and I couldn't figure out how to manage it.
So yeah, 7 minutes and a half-full bathtub and I was out! Standing in my bathroom, half naked and shaking uncontrollably. Wow, what a wimp! I immediately drained the tub and turned the shower on to take a hot shower. Yyyooooowsers! Hot water on freezing feet, not a good idea. I wanted the hot water on my upper body but it was stinging the crap out of my feet so I had to adjust. 10 minutes later I was bundled in sweats and my compression socks with a fresh cup of coffee. Thankfully my most tender muscles (calves) were submerged during the entire 5 minutes so they did get a bit of healing, but my knees were lacking. I proceeded to do the traditional frozen peas for a bit to ensure they got the proper treatment.
This Saturday I've got 18 miles and will again attempt another ice bath... this time I'm going to fill the tub first, then jump in and see how long I can take it. Wish me luck!
After I got home from my run I proceeded to gather some items and head up to the bathroom. I made sure I was wearing some layers on top, had a hat, gloves, magazine and iPhone for boredom, radio and the all important towel for drying. So, I sat down in the already cold but empty tub, turned on the water (cold side only) and sat while the water started to fill. Based on some online suggestions I was not going to add ice to my tap water, being in Michigan its apparently cold enough here that tap water should suffice, at least this time of year... I think they were right!
5 minutes into the tub filling and my feet were starting to change from reddish pink to purple and I found my body beginning to tremble uncontrollably. Then the teeth started chattering and my breathing was getting difficult. Really? I've been in cold water for 5 minutes and its barely halfway up the sides of my thighs... How on earth am I going to make it through the additional 5 minutes to get it over my thighs and then another 10 minutes to actually "take the bath"??
I tried to switch positions a bit, hoping to somehow get my legs covered by the water so I could stop it from filling and just sit there... that wasn't working. I put the hat on in hopes it might warm me up, nothing. I was trembling and chattering so bad that I had to get out of there. I just could not believe that I managed about 7 minutes in a half-full bathtub with just cold water. What the heck was wrong with me?? I honestly did not think it was going to be that difficult to sit in cold water for 10 minutes. It felt like my feet were the coldest and I couldn't figure out how to manage it.
So yeah, 7 minutes and a half-full bathtub and I was out! Standing in my bathroom, half naked and shaking uncontrollably. Wow, what a wimp! I immediately drained the tub and turned the shower on to take a hot shower. Yyyooooowsers! Hot water on freezing feet, not a good idea. I wanted the hot water on my upper body but it was stinging the crap out of my feet so I had to adjust. 10 minutes later I was bundled in sweats and my compression socks with a fresh cup of coffee. Thankfully my most tender muscles (calves) were submerged during the entire 5 minutes so they did get a bit of healing, but my knees were lacking. I proceeded to do the traditional frozen peas for a bit to ensure they got the proper treatment.
This Saturday I've got 18 miles and will again attempt another ice bath... this time I'm going to fill the tub first, then jump in and see how long I can take it. Wish me luck!
Thursday, March 3, 2011
One heart beat at a time
Today I completed my 6 mile tempo run that was scheduled for this past Monday. Due to a few lame excuses I didn't get it in on Monday and made the decision to cancel my speed work for the week and complete my tempo run instead. Weather conditions forced me to the treadmill again, so I was able to do the same workout as last week, same distance and speed, etc. The only difference was my heart rate, my average and max were both one beat lower than last week. I would say that is progress! Any improvements in my heart rate, no matter how small, are accomplishments and proof that my body is getting even more efficient.
It's amazing to think that one year ago I didn't even know what a tempo run was and my max speed for anything over 3 miles was about an 11 min mile. This tempo run was done at about an 8:12, for 6 miles! Truly amazing. According to my coach I'm well on my way to a sub 1:50 half marathon in April and a sub 4 hour marathon in May. It is so great to hear that hard work and dedication can really make a difference. Running is now my passion :)
It's amazing to think that one year ago I didn't even know what a tempo run was and my max speed for anything over 3 miles was about an 11 min mile. This tempo run was done at about an 8:12, for 6 miles! Truly amazing. According to my coach I'm well on my way to a sub 1:50 half marathon in April and a sub 4 hour marathon in May. It is so great to hear that hard work and dedication can really make a difference. Running is now my passion :)
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