As the saying goes!
I was well on my way into week 3 of my marathon training plan, had an unbelievable 800s workout that showed I was making progress. It was a ridiculously hard workout but also very rewarding, I felt so much more confident after this workout, it was awesome.
The next morning I got up for work, took a step out of bed and nearly fell over with pain. I've never felt this kind of pain before, ever. I hobbled out of bed, wincing and headed straight to the internet! I started researching the pain, where it was located, what it felt like, etc. I did a self-diagnosis and declared it Plantar Fasciitis. As I continued to read about recovery/healing I started to become worried that it was going to seriously affect my marathon training.
Fast forward to 8 days later, I've been able to consecutively run for the last 3 days with runs totaling 1.5 miles, 2 miles and 3 miles. I was supposed to race a 10k this weekend, sadly this is not happening. I hope that in another week I'll be back to my regular schedule, but really I'm taking it 1 day at a time.
So far my daily routine has included icing, stretching the foot, stretching the calf, calf raises and rolling my foot on a golf ball. I've heard from several people the recommendation of rolling my foot on a frozen bottle of water. I'm not sure I see the difference between that and just icing my foot and rolling it on a golf ball? So far I'm seeing progress so my method must be working to some degree, so I might as well stick with it until it doesn't work anymore. Right?!
Showing posts with label training. Show all posts
Showing posts with label training. Show all posts
Thursday, August 25, 2011
Wednesday, August 10, 2011
Early Morning Runs - Friend or Foe?
As seen in previous posts, I've been struggling a bit since my first marathon to get back into the swing of things. One contributing factor that I've previously thought was something I just had to deal with was the weather. Michigan has some hot and humid summers that make running relatively miserable, especially in the late afternoons. Recently I've been encouraged by a couple friends to try doing my quality runs in the morning before work. Ugh. Really? I've tried the "getting up early to workout" routine before and it usually lasted a week, maybe two and then I'd be back to my usual after work exercise. I decided to give it a shot again though, after I got home from work last week and the high temps and high humidity just seemed too much for me and I didn't want yet another unsuccessful run.
So that night I set all my gear out, just like if I were preparing for a race the next morning. Alarms were set and my plan of action was in place. My alarm goes off at 5:30a sharp and immediately I'm up and heading down for my coffee. I realize after I'm settling into that first cup that it's still extremely dark outside, not a huge fan of running in the dark and alone so I waited until the sun was peaking out before I got dressed. As I headed outside I realized that the humidity was really high, but the temps were close to 15 degrees cooler than after work the previous day, so I figure it's got to be better, right?
I was right. I was amazed. I felt good. The run went well and one of the nicest perks, after work I was free to do whatever I wanted instead of rushing home to get a run in. So, being that this was so successful, I decided to try it again two days later, Friday morning. Who wants to get up at 5:45a on Friday morning, me I guess? Because that is what I did! The run was great! The temps were great! Wow, this is GREAT!
Fast forward to Sunday morning, we are on a climbing trip, I get up at 6am from the camping site to do my run. Wow, now it's starting to catch up to me. I slept in a bit, got a late start and had to shorten my run... not the best results, but it was still an early morning run and outside of it being short, it was still a great run. I'm starting to feel like I've got my legs back and I'm ready to tackle this new marathon training plan.
I've done one more morning run since then, yesterday, and although I had to drag myself out of bed, it was still a good run. I think I'm convinced that this early morning running is a good idea... I just have to figure out how to adjust the rest of my schedule to make sure I'm still getting all the sleep my body needs.
Reality check: I've only been getting up early for a week. I'd say it's too early to tell if I'll actually stick with it for the long haul... but I sure hope I do! So far my vote is that early morning running is friend and not foe, but I reserve the right to change my mind, like any woman should ;o)
So that night I set all my gear out, just like if I were preparing for a race the next morning. Alarms were set and my plan of action was in place. My alarm goes off at 5:30a sharp and immediately I'm up and heading down for my coffee. I realize after I'm settling into that first cup that it's still extremely dark outside, not a huge fan of running in the dark and alone so I waited until the sun was peaking out before I got dressed. As I headed outside I realized that the humidity was really high, but the temps were close to 15 degrees cooler than after work the previous day, so I figure it's got to be better, right?
I was right. I was amazed. I felt good. The run went well and one of the nicest perks, after work I was free to do whatever I wanted instead of rushing home to get a run in. So, being that this was so successful, I decided to try it again two days later, Friday morning. Who wants to get up at 5:45a on Friday morning, me I guess? Because that is what I did! The run was great! The temps were great! Wow, this is GREAT!
Fast forward to Sunday morning, we are on a climbing trip, I get up at 6am from the camping site to do my run. Wow, now it's starting to catch up to me. I slept in a bit, got a late start and had to shorten my run... not the best results, but it was still an early morning run and outside of it being short, it was still a great run. I'm starting to feel like I've got my legs back and I'm ready to tackle this new marathon training plan.
I've done one more morning run since then, yesterday, and although I had to drag myself out of bed, it was still a good run. I think I'm convinced that this early morning running is a good idea... I just have to figure out how to adjust the rest of my schedule to make sure I'm still getting all the sleep my body needs.
Reality check: I've only been getting up early for a week. I'd say it's too early to tell if I'll actually stick with it for the long haul... but I sure hope I do! So far my vote is that early morning running is friend and not foe, but I reserve the right to change my mind, like any woman should ;o)
Monday, July 18, 2011
Still Recovering... Really?
For the past couple of weeks I have been trying to get back into training mode with little success. I'm finding that I'm struggling to maintain paces I was able to keep towards the end of my marathon training. I've tried some speed work with some success, although my paces are a little slower than I wanted. My tempo runs however, they just plain suck. My last training run before the marathon was 7 miles at just under an 8 min pace. I've tried a couple times to do 4 or 5 mile tempos and I'm hovering close to 10 seconds above an 8 and really struggling to keep that. Granted, it is summer... but I'm finding it hard to put the blame on just the weather.
After several weeks of frustrating runs my coach recommended I hit the reset button. To do this, I ignored my garmin, adding my ipod back into the mix and just ran to enjoy it. Yesterday it was close to 90 degrees with 70% humidity and I did an 8.5 mile run at a moderate pace, and I loved it. The music was a great distraction that I haven't incorporated into my running for 6 months or more. With the weather being so hot I expected to hate this run, but I actually really liked it. It wasn't easy by any means, but because I enjoyed it we are counting this as a successful run.
This week I'm going to do 3 more runs just like this, ignore the garmin, add the music and just run to enjoy. Hopefully this will get me over my hurdle of bad runs so that I can be ready to start training for marathon #2 in a couple weeks. I'm hoping that recovery after my second marathon will go better than the first one, as in faster. I don't know if I can handle another recovery schedule like this.
I wonder if I'm the only one struggling like this? Is it just because it's my first one and I didn't know what to expect? Or maybe I'm just not cut out for the marathon?
After several weeks of frustrating runs my coach recommended I hit the reset button. To do this, I ignored my garmin, adding my ipod back into the mix and just ran to enjoy it. Yesterday it was close to 90 degrees with 70% humidity and I did an 8.5 mile run at a moderate pace, and I loved it. The music was a great distraction that I haven't incorporated into my running for 6 months or more. With the weather being so hot I expected to hate this run, but I actually really liked it. It wasn't easy by any means, but because I enjoyed it we are counting this as a successful run.
This week I'm going to do 3 more runs just like this, ignore the garmin, add the music and just run to enjoy. Hopefully this will get me over my hurdle of bad runs so that I can be ready to start training for marathon #2 in a couple weeks. I'm hoping that recovery after my second marathon will go better than the first one, as in faster. I don't know if I can handle another recovery schedule like this.
I wonder if I'm the only one struggling like this? Is it just because it's my first one and I didn't know what to expect? Or maybe I'm just not cut out for the marathon?
Wednesday, June 22, 2011
Marathon Recovery... Dislike!
You know how sometimes when people post updates on facebook and instead of wanting to "like" it, you want to "dislike" it? Don't you wish there was a "thumbs down" button? Anyways, I'm currently in the "dislike" mode for marathon recovery.
Being that this was my first marathon, I really had no concept of what the recovery would be like or how long it would take. After all my half marathons my max recovery was 2 days, other race lengths would be 1 day or less. Just based on the time I needed to recover from a half, I figured I'd be set for the full after a week. I was already planning an aggressive 5k plan for a new PR and wanted to get started right away. Well... I was wrong, really wrong. It's been almost 4 weeks now and I'm still waiting for the run where my legs feel fresh. I took a full week off from running and since then have only averaged 2 runs a week. I've picked up extra spin classes to try and stay active and increase recovery time, but it's just not going how I thought it would.
I've been in training mode for the last year and a half straight, always training for something. Always planning hard workouts for speed and distance work and never taking more than a week off from running. It's quite the shock to all of a sudden not be able to train for anything, not even a measly 5k, because my legs can't handle a run at even marathon pace, let alone 5k pace. I'm pretty miserable and am worried that I'm losing all of my speed and endurance that I have built up over the last year.
I have noticed some small improvements on my runs, but it's not enough for me to be excited about it. I'm trying to accept that recovery is a necessary evil and that eventually I will be back to normal and ready to train again... it's just really hard to believe it at this point. I've already signed up for my next marathon and my training will start Aug 1st... I sure hope I've recovered by then, otherwise I'm screwed.
On a side note, my foot appears to be completely healed, hooray!
Being that this was my first marathon, I really had no concept of what the recovery would be like or how long it would take. After all my half marathons my max recovery was 2 days, other race lengths would be 1 day or less. Just based on the time I needed to recover from a half, I figured I'd be set for the full after a week. I was already planning an aggressive 5k plan for a new PR and wanted to get started right away. Well... I was wrong, really wrong. It's been almost 4 weeks now and I'm still waiting for the run where my legs feel fresh. I took a full week off from running and since then have only averaged 2 runs a week. I've picked up extra spin classes to try and stay active and increase recovery time, but it's just not going how I thought it would.
I've been in training mode for the last year and a half straight, always training for something. Always planning hard workouts for speed and distance work and never taking more than a week off from running. It's quite the shock to all of a sudden not be able to train for anything, not even a measly 5k, because my legs can't handle a run at even marathon pace, let alone 5k pace. I'm pretty miserable and am worried that I'm losing all of my speed and endurance that I have built up over the last year.
I have noticed some small improvements on my runs, but it's not enough for me to be excited about it. I'm trying to accept that recovery is a necessary evil and that eventually I will be back to normal and ready to train again... it's just really hard to believe it at this point. I've already signed up for my next marathon and my training will start Aug 1st... I sure hope I've recovered by then, otherwise I'm screwed.
On a side note, my foot appears to be completely healed, hooray!
Friday, May 20, 2011
Never fully satisfied
This morning I've been working on my schedule for next week in preparation for the marathon next Saturday. I'm a very organized person so I'm putting together an hour by hour schedule of what I'll be doing starting from next Wednesday after work until after lunch on Saturday. That in itself is probably a little much, but that's what I do, organize.
With this organizing obsession I've started to plan out my race approach, trying to take the advice of my coach but also hit my goals. Now, this is my first marathon and I've heard time and again that your first marathon goal should be only to finish. But, the only reason I even signed up for this thing was on the condition that I could complete it in under 4 hours. My goal pace is a 9 min pace which will bring me in around 3:55, great, that's under 4 hours! However, based on comments from my coach and other predictors I'm hearing I should physically be able to complete it around 3:50. I'm struggling with the desire to not bonk but also to finish at 3:50. In doing all the calculations I would need to average 8:48 to come in at that time, but I just don't think I can hold that pace for the full distance. My coach has recommended I stick with 9:00 for at least the first 22 miles and then think about increasing pace if I'm feeling good. But, there is no way I'll be able to pull out 8:00 min miles after 22 miles so there doesn't appear to be a way to make up those last 5 min. I've even gone so far as to say, ok if I run at 8:55 that will bring me in around 3:53, but then I still have 3 min to make up in 4 miles. It just doesn't seem possible. It's a little disappointing to hear that I should be capable of a 3:50 but likely won't hit it.
With all that being said, I also really want to qualify for Boston and I'm a little sad that I won't be able to do that on my first marathon, but that is definitely out of my reach, a 3:40? Not a chance. My second marathon I'm planning for December and I do want to qualify for Boston, but the time requirement will have changed to a 3:35... that's damn near an 8:00 min pace. Can I train in 6 months to drop a full minute off of my marathon pace? I have no idea, but I hope so!
I have all these obnoxious dreams of becoming a great runner, I want to increase my pace on each distance I participate in, from 5k to Marathon... and I haven't even completed my first Marathon yet. It's an obsession that I hope will end up proving to myself and others that I'm an athlete and a damn good one.
Cheers!
With this organizing obsession I've started to plan out my race approach, trying to take the advice of my coach but also hit my goals. Now, this is my first marathon and I've heard time and again that your first marathon goal should be only to finish. But, the only reason I even signed up for this thing was on the condition that I could complete it in under 4 hours. My goal pace is a 9 min pace which will bring me in around 3:55, great, that's under 4 hours! However, based on comments from my coach and other predictors I'm hearing I should physically be able to complete it around 3:50. I'm struggling with the desire to not bonk but also to finish at 3:50. In doing all the calculations I would need to average 8:48 to come in at that time, but I just don't think I can hold that pace for the full distance. My coach has recommended I stick with 9:00 for at least the first 22 miles and then think about increasing pace if I'm feeling good. But, there is no way I'll be able to pull out 8:00 min miles after 22 miles so there doesn't appear to be a way to make up those last 5 min. I've even gone so far as to say, ok if I run at 8:55 that will bring me in around 3:53, but then I still have 3 min to make up in 4 miles. It just doesn't seem possible. It's a little disappointing to hear that I should be capable of a 3:50 but likely won't hit it.
With all that being said, I also really want to qualify for Boston and I'm a little sad that I won't be able to do that on my first marathon, but that is definitely out of my reach, a 3:40? Not a chance. My second marathon I'm planning for December and I do want to qualify for Boston, but the time requirement will have changed to a 3:35... that's damn near an 8:00 min pace. Can I train in 6 months to drop a full minute off of my marathon pace? I have no idea, but I hope so!
I have all these obnoxious dreams of becoming a great runner, I want to increase my pace on each distance I participate in, from 5k to Marathon... and I haven't even completed my first Marathon yet. It's an obsession that I hope will end up proving to myself and others that I'm an athlete and a damn good one.
Cheers!
Saturday, May 14, 2011
I'm Back!
Last week was just plain awful. My 20 miler with 15 at MP turned into a 19 miler with barely 5 at MP. I was weak, slow and in pain. It was the most depressing run of my training. I took time off before the run and it didn't help, I was just too sick still. I hated it.
This week though, I'm finally better and today I successfully ran a 15 miler with 13 at MP. Today's weather was not that great, low 60s with high humidity and 60% chance for rain. It was sprinkling a little bit when I started but seemed to be holding off. Again, I said seemed... about mile 11 it started to rain, pour actually. It stayed steady for a good 3.5 miles, I was completely soaked. But, I still maintained my pace and felt strong. The last 1/2 mile it cleared up and I got back to the car almost dry. With the exception of the rain and a little wildlife, (a chipmunk tried to trip me twice!) this was a fantastic run.
I am feeling SO much better about my training and about the marathon... which is only 2 weeks away now! I can't believe it, I've finished 16 weeks of training and now its all downhill from here. Time to start thinking about race day game plans and what my approach will be. Any suggestions for a first time marathoner with a 9:00 min goal pace? I'd love to hear them!
This week though, I'm finally better and today I successfully ran a 15 miler with 13 at MP. Today's weather was not that great, low 60s with high humidity and 60% chance for rain. It was sprinkling a little bit when I started but seemed to be holding off. Again, I said seemed... about mile 11 it started to rain, pour actually. It stayed steady for a good 3.5 miles, I was completely soaked. But, I still maintained my pace and felt strong. The last 1/2 mile it cleared up and I got back to the car almost dry. With the exception of the rain and a little wildlife, (a chipmunk tried to trip me twice!) this was a fantastic run.
I am feeling SO much better about my training and about the marathon... which is only 2 weeks away now! I can't believe it, I've finished 16 weeks of training and now its all downhill from here. Time to start thinking about race day game plans and what my approach will be. Any suggestions for a first time marathoner with a 9:00 min goal pace? I'd love to hear them!
Friday, May 6, 2011
The Good, The Bad and The Sick
Yes, I've had some good runs during my marathon training. Yes, I've had some bad runs during my marathon training. I can officially say that I've now been sick during my marathon training.
And what does that mean really? Well, it means I haven't run since last Saturday when I killed a 24 mile run. Yes, it went awesome and yes I ran 24 miles. I followed that run up two days of cross training.
Tuesday came and I was ready to kill it on an 8 mile tempo run... or not. I woke up with a sore throat that proceeded to take everything out of me and I left work that day at 3pm to go home and rest. No running.
Wednesday rolls around, I wake up feeling worse, call in sick for work and spend the entire day in bed. No running.
Then Thursday comes, I'm better but not 100%, I get winded and light-headed walking to the car, argh. No running.
Now it's Friday, the day before the hardest run of my marathon training plan, 20 miles with 15 miles at MP. I haven't run since last Saturday. Needless to say I'm not feeling very optimistic. I'm hoping to do a very short run today, 1-2 miles with some accelerations, per request from my coach. But seriously, how much is this sickness going to affect my marathon, it's only 3 weeks away and I've lost almost an entire week of training. I have no idea what will happen tomorrow.
Yes I'm feeling sorry for myself, please take pity on me. :)
And what does that mean really? Well, it means I haven't run since last Saturday when I killed a 24 mile run. Yes, it went awesome and yes I ran 24 miles. I followed that run up two days of cross training.
Tuesday came and I was ready to kill it on an 8 mile tempo run... or not. I woke up with a sore throat that proceeded to take everything out of me and I left work that day at 3pm to go home and rest. No running.
Wednesday rolls around, I wake up feeling worse, call in sick for work and spend the entire day in bed. No running.
Then Thursday comes, I'm better but not 100%, I get winded and light-headed walking to the car, argh. No running.
Now it's Friday, the day before the hardest run of my marathon training plan, 20 miles with 15 miles at MP. I haven't run since last Saturday. Needless to say I'm not feeling very optimistic. I'm hoping to do a very short run today, 1-2 miles with some accelerations, per request from my coach. But seriously, how much is this sickness going to affect my marathon, it's only 3 weeks away and I've lost almost an entire week of training. I have no idea what will happen tomorrow.
Yes I'm feeling sorry for myself, please take pity on me. :)
Monday, April 25, 2011
My First 20 Miler
I wanted to share my experience with my first 20 mile training run that I completed this past weekend.
The day started at 6:10am... I had a schedule that I needed to keep so early morning was a necessity. I got up and had my usual oatmeal for breakfast and a cup of coffee. I was packed up and on the road by 7:30am to drive the 40 minutes to the park where I wanted to run. This park has a hike/bike trail loop that is a little more than 8 miles around. I love heading out there for my longer runs because it reduces the number of "loops" or "back and forths" I have to do to get my mileage in.
The goal was to run it easy and complete it with an average of 10:00 minutes per mile. I started out around a 9:50 pace and tried to slow it down, but I just kinda settled into that faster pace and decided to stick with it. I setup some milestones to keep myself sane for the 3 hours I knew I would be out there running. First milestone was mile 5, where I would consume my first energy gel! Normally I used the energy chews, but I decided to switch it up to the gel from now on. It worked really great and not too bad taste wise either.
Next milestone was only another 3ish miles where I would pass by my car and make sure my second water bottle was still sitting on my windshield... yes! it was still there, no one stole it!! :)
Ok, now I just have to get to mile 10 where I get to do two things, how exciting! Mile 10 is my turn around point where I'll retrace my route to finish the 20 miles, yes, halfway!! Second thing, energy gel number two was consumed, yum! And quite a surge of energy comes with that too.
Next stop, I'll pass by my car in another mile and a half and I can switch out my water bottle for a fresh one. This worked out really well since I was parked right next to the path I was running on. I swung into the parking lot, ditched the old and grabbed the new. It took only a couple seconds and I was basically still moving, woohoo! Now I just have to do the full loop back in the opposite direction and I'm done.
At this point I'm thinking about how I ONLY have 8.5 miles left and in another 2.5 miles I get another energy gel. Yes! Did I really just think to myself that I ONLY have 8.5 miles left? I can remember when I couldn't even run 8.5 miles! Ok, so at mile 15 I sucked down another energy gel, Mocha something, not bad and gave me a caffeine boost.
Alright, now we are talking only 5 miles to go!! This is nothing, less than a 10k! I was so excited I even picked up the pace a little more and averaged several of those later miles under 9:40! Amazing! By this time I'm pretty much counting down each mile and watching for the landmarks that I knew would be coming and showing that I'm getting close.
When I finally crossed the last bridge and had the final curves to finish the last mile I was so excited. I could not believe that I managed to finish this 20 mile run AND I did it with an average 9:45 pace! 15 seconds per mile faster than I had planned and expected to complete the run. Such an amazing run!
I did some stretching, had some food and re-hydrated before heading back home where I finally succeeded in a full ice bath (minus the ice!).
Tune in next week when I tackle a 24 mile run and MUST run it at a 10:00 min pace so I get the most out of the training run! :) 5 weeks to the Marathon!!
The day started at 6:10am... I had a schedule that I needed to keep so early morning was a necessity. I got up and had my usual oatmeal for breakfast and a cup of coffee. I was packed up and on the road by 7:30am to drive the 40 minutes to the park where I wanted to run. This park has a hike/bike trail loop that is a little more than 8 miles around. I love heading out there for my longer runs because it reduces the number of "loops" or "back and forths" I have to do to get my mileage in.
The goal was to run it easy and complete it with an average of 10:00 minutes per mile. I started out around a 9:50 pace and tried to slow it down, but I just kinda settled into that faster pace and decided to stick with it. I setup some milestones to keep myself sane for the 3 hours I knew I would be out there running. First milestone was mile 5, where I would consume my first energy gel! Normally I used the energy chews, but I decided to switch it up to the gel from now on. It worked really great and not too bad taste wise either.
Next milestone was only another 3ish miles where I would pass by my car and make sure my second water bottle was still sitting on my windshield... yes! it was still there, no one stole it!! :)
Ok, now I just have to get to mile 10 where I get to do two things, how exciting! Mile 10 is my turn around point where I'll retrace my route to finish the 20 miles, yes, halfway!! Second thing, energy gel number two was consumed, yum! And quite a surge of energy comes with that too.
Next stop, I'll pass by my car in another mile and a half and I can switch out my water bottle for a fresh one. This worked out really well since I was parked right next to the path I was running on. I swung into the parking lot, ditched the old and grabbed the new. It took only a couple seconds and I was basically still moving, woohoo! Now I just have to do the full loop back in the opposite direction and I'm done.
At this point I'm thinking about how I ONLY have 8.5 miles left and in another 2.5 miles I get another energy gel. Yes! Did I really just think to myself that I ONLY have 8.5 miles left? I can remember when I couldn't even run 8.5 miles! Ok, so at mile 15 I sucked down another energy gel, Mocha something, not bad and gave me a caffeine boost.
Alright, now we are talking only 5 miles to go!! This is nothing, less than a 10k! I was so excited I even picked up the pace a little more and averaged several of those later miles under 9:40! Amazing! By this time I'm pretty much counting down each mile and watching for the landmarks that I knew would be coming and showing that I'm getting close.
When I finally crossed the last bridge and had the final curves to finish the last mile I was so excited. I could not believe that I managed to finish this 20 mile run AND I did it with an average 9:45 pace! 15 seconds per mile faster than I had planned and expected to complete the run. Such an amazing run!
I did some stretching, had some food and re-hydrated before heading back home where I finally succeeded in a full ice bath (minus the ice!).
Tune in next week when I tackle a 24 mile run and MUST run it at a 10:00 min pace so I get the most out of the training run! :) 5 weeks to the Marathon!!
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 :)
Saturday, February 19, 2011
It took 32 years...
... but I officially consider myself a runner! I've wanted to be a runner for some time, and I dabbled in it here and there, but I really believe that in the last year I've committed and have become an actual runner. This week I turn 32 and this last year has probably been one of the best of my life. And these are the reasons why:
- Lost 75lbs!
- Ran my first (and second) half marathon
- Participated in 7 races (5k, 10k & half marathons) and improved my time for each one.
- Committed to running a full marathon
This year I hope will be just as good or come in a close second, with the following goals:
- Maintain my new weight
- Finish my first marathon under 4 hours
- Run my second marathon even faster
- PR again in the 5k, 10k and half marathon distances
I've just finished week 4 of my marathon training plan and so far, so good. I'm looking forward to getting through my half marathon that is in about 5 weeks. Once that is over its all about marathon training only. I can't wait!
- Lost 75lbs!
- Ran my first (and second) half marathon
- Participated in 7 races (5k, 10k & half marathons) and improved my time for each one.
- Committed to running a full marathon
This year I hope will be just as good or come in a close second, with the following goals:
- Maintain my new weight
- Finish my first marathon under 4 hours
- Run my second marathon even faster
- PR again in the 5k, 10k and half marathon distances
I've just finished week 4 of my marathon training plan and so far, so good. I'm looking forward to getting through my half marathon that is in about 5 weeks. Once that is over its all about marathon training only. I can't wait!
Saturday, February 5, 2011
Marathon Training: Week 2 Complete
Just finished up my last training run of the week, it was a 10 mile progression run. I headed to the gym to hit my trusty treadmill, which was apparently a good thing since the weather turned to blizzard-like conditions while I was there! So with my progression run I started out with 4 miles at a 10 min pace, then I increased to my MGP of 9 min for the next 3 miles and finally ended the last 3 miles at HMGP which was 8:30. I think the run went really well. I was tired at the end but not too tired to where I thought I couldn't do more. I am looking forward to my longer runs increasing and seeing how well I can manage the additional distance past the half marathon distances. Only time will tell, but for now I'm feeling pretty good about my training.
Monday, January 31, 2011
Marathon Training: Week 2, Run 1
A 5 mile tempo run at an 8:12 pace with a 1 mile warm-up and .5 mile cool-down. This is the exact same training run I did one week ago. My goal is to decrease my heart rate as the plan progresses. I was not successful this time, my heart rate was pretty much the same as the last time I did this run. I'm hopeful that next week will show some improvements.
For the first time in a long time I met up with a friend at the gym to run on the treadmill. I found it a bit difficult to communicate and concentrate on the run at the same time. I'm so used to being a solo runner these days its very challenging to divert attention away from my goals. I think once I get outside I'll be able to adjust a little better, I just hope my training pace goals won't make it too tough for us to still get together and run.
Another snow storm is on the way, that means at least another couple weeks inside for sure. Bummer dude.
For the first time in a long time I met up with a friend at the gym to run on the treadmill. I found it a bit difficult to communicate and concentrate on the run at the same time. I'm so used to being a solo runner these days its very challenging to divert attention away from my goals. I think once I get outside I'll be able to adjust a little better, I just hope my training pace goals won't make it too tough for us to still get together and run.
Another snow storm is on the way, that means at least another couple weeks inside for sure. Bummer dude.
Sunday, January 30, 2011
Marathon Training: Week 1 Complete
I've completed week 1 of my marathon training plan. Piece of cake really, since it's not too different from what I've been doing for the past year now. I've got a few more weeks before my mileage starts picking up on my long runs to where I really start feeling the endurance part kicking in.
On my first run, a 5 mile tempo run, I finally reached my appropriate pace to where I can now start working on decreasing my heart rate over the coming weeks. My pace ended up being about an 8:13 on the treadmill, hopefully as I am able to switch back to outdoor runs I'll be able to get that down to 8:10 for the duration of my training plan. Eventually my tempo runs will increase to 6, 7 and then finally 8 miles for the last few weeks of the plan.
The second run this week was speed work, 1600s, and I finally reached an appropriate pace for those as well, about a 7:50. I'm looking forward to working on these and getting my heart rate down a bit there as well. Next week I'll be doing some 400s and hopefully will break the 7:30 I did last time.
Finally, my third run was the long run, but only 8 miles. I'm still working on establishing an appropriate pace for these long, steady runs but I'm looking at about a 10:00 for now. We'll see how things progress whether or not I'll be able to sustain that speed through the longer runs.
I'm very much looking forward to the rest of my training and seeing how I progress. I've got 3 races planned before the marathon, hopefully those will aid in my training.
And now it's time for me to enjoy that cup of coffee I've been ignoring since I decided to start this new runner's blog!
On my first run, a 5 mile tempo run, I finally reached my appropriate pace to where I can now start working on decreasing my heart rate over the coming weeks. My pace ended up being about an 8:13 on the treadmill, hopefully as I am able to switch back to outdoor runs I'll be able to get that down to 8:10 for the duration of my training plan. Eventually my tempo runs will increase to 6, 7 and then finally 8 miles for the last few weeks of the plan.
The second run this week was speed work, 1600s, and I finally reached an appropriate pace for those as well, about a 7:50. I'm looking forward to working on these and getting my heart rate down a bit there as well. Next week I'll be doing some 400s and hopefully will break the 7:30 I did last time.
Finally, my third run was the long run, but only 8 miles. I'm still working on establishing an appropriate pace for these long, steady runs but I'm looking at about a 10:00 for now. We'll see how things progress whether or not I'll be able to sustain that speed through the longer runs.
I'm very much looking forward to the rest of my training and seeing how I progress. I've got 3 races planned before the marathon, hopefully those will aid in my training.
And now it's time for me to enjoy that cup of coffee I've been ignoring since I decided to start this new runner's blog!
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