Thanks everyone for your virtual support yesterday. I'm feeling a bit better today- still teetering somewhat on the balance beam, but I'm still standing! Work's not going to stop being busy any time soon, but it feels sort of under control, for now. Plus, on Sunday I booked our vacation to Oz, and today my leave was approved, so I have something to look forward to. Bring on September!
Also, today I started my FIRST programme for the 10k. Did 5x800. Goal pace was 3:23, and I did 3:24, 3:23, 3:18, 3:25 and 3:30. I'll take that- though man it hurt today! I'm home early enough to get myself ready for the gym tomorrow. Bring back biceps!!
Showing posts with label FIRST. Show all posts
Showing posts with label FIRST. Show all posts
Monday, May 14, 2007
Saturday, April 21, 2007
ONE WEEK TO GO!!!
*** POST 100 ***
One week to go and I can't wait!
This week another biggish one work wise- nothing like last week, but am still feeling a bit squeezed and will be in tomorrow to make sure I can actually leave on Wednesday- the problem with time off work is always fitting everything in before you go! Luckily the work is interesting (the last two weeks were about 80% boring!).
After missing one key workout last week, (my only missed long run over my FIRST training), I got all three in this week. First was speedwork, and it was REALLY bad- partly because of wind, and partly because my legs just wouldn't move. My ks were between 4:20ish and just under 5:00!!! I felt pretty rubbish, but reminded myself that I only have a few days left and I can't be fussing about the speedwork now! I have really enjoyed doing proper speedwork, and am seriously thinking about working on speed and heading towards a fast 10k in June.
Thursday I took a break from work at about 7 to do my tempo run- 2 easy, 3 tempo and 1 easy. Since I was going round the waterfront, I did more like 3k easy, 5k tempo and 2k easy. The first 2.5k tempo was 12:40, which is ok, but I wanted to do better. I was amazed when I hit the end of the 5k at 12:05, still maintaining a normal tempo effort level! That makes a total tempo split of 24:45, for a smidge under 8:00 pace (my tempo pace is meant to be 8:15, but most of my short tempo runs are a bit quicker). I was pretty happy with this, especially the negative split (it wasn't even windy, for once). I also ran into heaps of running buddies during this run, and caught up to a sub-3:30 marathoner pal (who admittedly was not doing a tempo run!)
Today I did my last *long* run- 8-10 miles at PMP. Turns out I am not so hot at pacing. I slowed down after hitting 3 miles in a little under 26:00. I felt like it was quite hard to maintain 9:09 pace, cos home seemed really far away, but then I got home, up the yucky hill and saw that I was at 1:27:40. Ooops- that makes 8:44 pace. Next week my goal is really learning PMP- I might spend some time on the mill. The last thing i want to do is rabbit on race day, especially given the two monster hills after half way! (though looking at the elevation chart, they don't look that bad- just long...or else the chart is missing a "0"!) I didn't feel the greatest today- legs a bit tight, tummy a bit bloated, but I feel now like I can "just run" again. Looking back at the first time I did this route, in Feb 2007, I did it in 1:37, 9:41 pace!
Other workouts- nothing to write home about. Some time on the trainer, and at the gym. Mostly just to feel good, not for "training" or weight loss or anything like that.
What else? I did some shopping and am trying to figure if I can pull off the high-waisted skirt look that is big this season. I think I need to drop a size first! The other day I decided to treat myself by buying a book (I never buy books- I read so fast and I love the library, so my purchases are limited to emergencies, Harry Potter and Marian Keyes). But I also love Jodi Picoult- lawyer books about people with feelings and relationships are perfect for me! The one I just bought, 19 Minutes, was very good. I didn't cry, as I did in My Sister's Keeper, and I felt a bit weird reading it after the horrific events at VT last week (how can reading about a fictional school shooting really be an "escape" from real life?), but it was nice to open a shiny new book, and to just devour it. If you're wondering how I had time, it's because I stayed up late last night when P went out to watch the cricket in the wee smalls and spent the WHOLE of today chilling on the couch. I'm going to have to face the housework soon!
I have been a hopeless commenter, but I am reading!
One week to go and I can't wait!
This week another biggish one work wise- nothing like last week, but am still feeling a bit squeezed and will be in tomorrow to make sure I can actually leave on Wednesday- the problem with time off work is always fitting everything in before you go! Luckily the work is interesting (the last two weeks were about 80% boring!).
After missing one key workout last week, (my only missed long run over my FIRST training), I got all three in this week. First was speedwork, and it was REALLY bad- partly because of wind, and partly because my legs just wouldn't move. My ks were between 4:20ish and just under 5:00!!! I felt pretty rubbish, but reminded myself that I only have a few days left and I can't be fussing about the speedwork now! I have really enjoyed doing proper speedwork, and am seriously thinking about working on speed and heading towards a fast 10k in June.
Thursday I took a break from work at about 7 to do my tempo run- 2 easy, 3 tempo and 1 easy. Since I was going round the waterfront, I did more like 3k easy, 5k tempo and 2k easy. The first 2.5k tempo was 12:40, which is ok, but I wanted to do better. I was amazed when I hit the end of the 5k at 12:05, still maintaining a normal tempo effort level! That makes a total tempo split of 24:45, for a smidge under 8:00 pace (my tempo pace is meant to be 8:15, but most of my short tempo runs are a bit quicker). I was pretty happy with this, especially the negative split (it wasn't even windy, for once). I also ran into heaps of running buddies during this run, and caught up to a sub-3:30 marathoner pal (who admittedly was not doing a tempo run!)
Today I did my last *long* run- 8-10 miles at PMP. Turns out I am not so hot at pacing. I slowed down after hitting 3 miles in a little under 26:00. I felt like it was quite hard to maintain 9:09 pace, cos home seemed really far away, but then I got home, up the yucky hill and saw that I was at 1:27:40. Ooops- that makes 8:44 pace. Next week my goal is really learning PMP- I might spend some time on the mill. The last thing i want to do is rabbit on race day, especially given the two monster hills after half way! (though looking at the elevation chart, they don't look that bad- just long...or else the chart is missing a "0"!) I didn't feel the greatest today- legs a bit tight, tummy a bit bloated, but I feel now like I can "just run" again. Looking back at the first time I did this route, in Feb 2007, I did it in 1:37, 9:41 pace!
Other workouts- nothing to write home about. Some time on the trainer, and at the gym. Mostly just to feel good, not for "training" or weight loss or anything like that.
What else? I did some shopping and am trying to figure if I can pull off the high-waisted skirt look that is big this season. I think I need to drop a size first! The other day I decided to treat myself by buying a book (I never buy books- I read so fast and I love the library, so my purchases are limited to emergencies, Harry Potter and Marian Keyes). But I also love Jodi Picoult- lawyer books about people with feelings and relationships are perfect for me! The one I just bought, 19 Minutes, was very good. I didn't cry, as I did in My Sister's Keeper, and I felt a bit weird reading it after the horrific events at VT last week (how can reading about a fictional school shooting really be an "escape" from real life?), but it was nice to open a shiny new book, and to just devour it. If you're wondering how I had time, it's because I stayed up late last night when P went out to watch the cricket in the wee smalls and spent the WHOLE of today chilling on the couch. I'm going to have to face the housework soon!
I have been a hopeless commenter, but I am reading!
Monday, April 09, 2007
20 miles
While the rest of blogland is finding itself smothered by unseasonal snow, we in the lower North Island of Kiwiland are enjoying a late summer. P and I spent part of the long weekend up in a beach house in Otaki with my sister and some of her friends. The weather was beautiful, and a couple of days off (I ran, sort of, before we left, but pretty much did nothing after that), some sun and some saltwater (I can't believe i was SWIMMING in April- the water was amazing...) was just what I needed to get better- not quite 100%, but high 90s at least!
So this morning I set out for my one and only 20-miler (my FIRST programme is a beginners' one, so the long runs started with 8 and there's just one 18 and one 20 over the 18 weeks- that's why I was so agitated about missing it!). I changed my route from what I'd originally planned- from a monster climb and some exploring, to a fairly straightforward extension/variation of my usual coastal route- a couple of shortish hills and soem undulation, but otherwise flat. I was feeling very nervous and still a little bit funny in the chest and in my legs.
I had a GREAT run. It wasn't my fastest (I was a much faster 20-miler when I ran with A last year), but it was a perfect day, and I mostly felt fine. Not awesome, I wouldn't even say "strong", but "fine." Plus, I finished under target- I thought target was 3:10, so was relieved to come in at 3:09:50- but turns out target was 3:13, so I had a bit more leeway.
So, all in all am feeling OK. I'm going to be taking it easy for the next few weeks- fitting my key runs in, but mostly doing pilates and the odd easy trainer ride/swim otherwise. Work is going to stay crazy pretty much until I start my marathon time off, so I just need to keep healthy. I will focus on nutrition too- am on a candy detox until after the race!
So this morning I set out for my one and only 20-miler (my FIRST programme is a beginners' one, so the long runs started with 8 and there's just one 18 and one 20 over the 18 weeks- that's why I was so agitated about missing it!). I changed my route from what I'd originally planned- from a monster climb and some exploring, to a fairly straightforward extension/variation of my usual coastal route- a couple of shortish hills and soem undulation, but otherwise flat. I was feeling very nervous and still a little bit funny in the chest and in my legs.
I had a GREAT run. It wasn't my fastest (I was a much faster 20-miler when I ran with A last year), but it was a perfect day, and I mostly felt fine. Not awesome, I wouldn't even say "strong", but "fine." Plus, I finished under target- I thought target was 3:10, so was relieved to come in at 3:09:50- but turns out target was 3:13, so I had a bit more leeway.
So, all in all am feeling OK. I'm going to be taking it easy for the next few weeks- fitting my key runs in, but mostly doing pilates and the odd easy trainer ride/swim otherwise. Work is going to stay crazy pretty much until I start my marathon time off, so I just need to keep healthy. I will focus on nutrition too- am on a candy detox until after the race!
Wednesday, March 21, 2007
Silver linings
My plan has gotten a bit mucked up this week.
FIRST called for 3 x 1600 this week, which was awesome as I had my eye on a casual local 5k after work. My team from Sunday was planning to do it, and I worked out a few handicaps for us to compete- winner gets beer, or something. A had to break 21:00, P just had to keep himself below 20:00, M had to break 21:45 and I had to break 22:30 (I think I was a little hard on myself- 23:00 would have been challenge enough!)
Unfortunately, it was not to be. C reminded me in the morning that I had agreed to run with her after work- to help her with a fast paced run. Grr. Stupid Kate! I didn't mind helping C, I like helping her, and I like running with her- I just really wanted to race! So C and I did 12k after work, averaging about 9:40 pace). I'm still not convinced that I am working her hard enough- I judt don't know how to push her. I met up with the others after they'd had their beers. M was the winner of the handicap competition, he smashed his goal by doing 20:36! But P was the first of them to finish (19:57- my boy is amazing) and A was the first woman OVERALL!! Woohoo! She also got a decent PB (21:12- previous PB was 21:30ish, I think) so she has a lot to be proud of. I also found out that I would almost certainly have placed.
Big GRRR
But every cloud has a silver lining, and doing a 5k last night would have meant I couldn't do my replacement speedwork this morning. I decided to switch the 3 x 1600 to next week, to encourage me to do the 5k race next Tuesday, and instead did 10 x 400 (except I was running late so did 8 x 400). I felt pretty good. Some of my intervals were a bit over, but I have calculated my 400m equivalent. Here we go:
1:35
1:33
1:30
1:32
1:29
1:30
1:27
1:27
How fast am I?? So fast I can't even see me ;-)
My legs were killing me by laps 7 and 8, but looking at my splits I can see why.
This is the first time my splits have been accurate, so I can't do any realistic comparison. Maybe I'm not faster than I was. I also had a tail wind every time. Cheater. I don't care. It's worth it to see sub-6:00 pace. I kick butt.
Incidentally- I know it's bad to do my long runs too fast and my tempo runs too slow. But what about speedwork? Is it bad to go under pace, or should I keep trying push the intervals down? I've been assuming speedwork is for going hard, and I'm not going *too* hard..
I am going to try to do my tempo run Thursday night or Friday morning. A bit naughty, as it will mean several days in a row of running, but I don't want to miss another tempo session, and my long run this weekend will be at a veeeery easy pace. I think it will be OK. I still have 5 weeks to go, and I will not be doing hard XT over the next few days. So unless anyone tells me very strongly not to, I am going to fit my key runs in.
FIRST called for 3 x 1600 this week, which was awesome as I had my eye on a casual local 5k after work. My team from Sunday was planning to do it, and I worked out a few handicaps for us to compete- winner gets beer, or something. A had to break 21:00, P just had to keep himself below 20:00, M had to break 21:45 and I had to break 22:30 (I think I was a little hard on myself- 23:00 would have been challenge enough!)
Unfortunately, it was not to be. C reminded me in the morning that I had agreed to run with her after work- to help her with a fast paced run. Grr. Stupid Kate! I didn't mind helping C, I like helping her, and I like running with her- I just really wanted to race! So C and I did 12k after work, averaging about 9:40 pace). I'm still not convinced that I am working her hard enough- I judt don't know how to push her. I met up with the others after they'd had their beers. M was the winner of the handicap competition, he smashed his goal by doing 20:36! But P was the first of them to finish (19:57- my boy is amazing) and A was the first woman OVERALL!! Woohoo! She also got a decent PB (21:12- previous PB was 21:30ish, I think) so she has a lot to be proud of. I also found out that I would almost certainly have placed.
Big GRRR
But every cloud has a silver lining, and doing a 5k last night would have meant I couldn't do my replacement speedwork this morning. I decided to switch the 3 x 1600 to next week, to encourage me to do the 5k race next Tuesday, and instead did 10 x 400 (except I was running late so did 8 x 400). I felt pretty good. Some of my intervals were a bit over, but I have calculated my 400m equivalent. Here we go:
1:35
1:33
1:30
1:32
1:29
1:30
1:27
1:27
How fast am I?? So fast I can't even see me ;-)
My legs were killing me by laps 7 and 8, but looking at my splits I can see why.
This is the first time my splits have been accurate, so I can't do any realistic comparison. Maybe I'm not faster than I was. I also had a tail wind every time. Cheater. I don't care. It's worth it to see sub-6:00 pace. I kick butt.
Incidentally- I know it's bad to do my long runs too fast and my tempo runs too slow. But what about speedwork? Is it bad to go under pace, or should I keep trying push the intervals down? I've been assuming speedwork is for going hard, and I'm not going *too* hard..
I am going to try to do my tempo run Thursday night or Friday morning. A bit naughty, as it will mean several days in a row of running, but I don't want to miss another tempo session, and my long run this weekend will be at a veeeery easy pace. I think it will be OK. I still have 5 weeks to go, and I will not be doing hard XT over the next few days. So unless anyone tells me very strongly not to, I am going to fit my key runs in.
Friday, March 16, 2007
Week 7 to go
First: MY BOY ROCKS. P did his second ever standalone 5k and broke 20:00! The first time doesn't count as he was pacing me until I blew up and sent him on his merry way.
Week 7-to-go gets a 7 out of 10, so far.
1- I entered two races. The Great Forest Half on 31 March and the Rotorua Marathon! Yes- week 7-to-go is a bit late! Especially since we booked our accommodation in February! I also have a 10k this weekend- it's not a race I like much (too hot, and the paddocks are too hard to run on) but it's fun from a social point of view, and there;s wine on the course. I'd like to run under 50, and I should, but we'll see. Even if I do a good PB I will be the team tortoise! A is my speedy training bud, and her friend M also does a 5k under 22:00. P is the last member of our little team. Riiight. No pressure! I might try to add a 5k one Tuesday, so I can cover all the distances.
2- Speedwork: OK. I get a B- for it. The workout was 1k, 2k, 1k, 1k with 400m rest intervals. I played with my borrowed toy (GPS) and was excited to see that my distance markers are quite accurate (or at least identically inaccurate to the GPS). Going by the markers, GPS says the distances were 1:00 (4:40), 2:02 (9:16), 1:01 (4:22), 1:01 (4:43). Laps 1, 3 and 4 are the same stretch- laps 1 and 4 going into the wind and lap 3 with it behind me. Lap 2 was different- 1k out and back from the end of my lap 1 rest. It was pretty windy too! My goal pace is 7:15, which means about 4:30/k. So I missed pace pretty badly. BUT when I had the wind behind me I was under, so I am thinking that wind was strong! Also, when I look at my Macmillan paces, these were within the range for long-distance runners (I have used 1:47 and 1:50 half marathons as my base values). So not toooo bad. But I could and should have done better.
3- Tempo: is being fudged again this week. 10k on Sunday. Will tru to add 3miles by warming and cooling, but can't promise! I will be vigilant about tempo from now on!
4- Long run: 13 mi before work this morning. Awesome run! The GPS (which I had set to ks after speedwork instead of miles which I prefer when I go long) only picked up 20k but I did at least 22. The first 18.5 km (downhill and flat) took 1:38:50 for 8:32 pace, but the last hill killed me, so my average pace was more like 8:40. It's a darn steep hill! I was keeping 8:00 pace on the easy bits of hill, but on the steep bits it was another story all together (they used this hill for the World Mountain Running Champs last year- though they ran a MUCH harder way up!) I'm pretty pleased with this and am looking forward to my half. From now on, I'm following the programme for my long runs!
5- My new shoes came. running warehouse you ROCK. I was so pleased with the service and I can't wait to break in my new adrenalines. SUCH a bargain for this kiwi.
6- Paying our credit cards. And then enjoying a romantic dinner to celebrate each of us, and "us" too. (my credit card is no longer paid, but it will be paid for good soon)
Week 7-to-go gets a 7 out of 10, so far.
1- I entered two races. The Great Forest Half on 31 March and the Rotorua Marathon! Yes- week 7-to-go is a bit late! Especially since we booked our accommodation in February! I also have a 10k this weekend- it's not a race I like much (too hot, and the paddocks are too hard to run on) but it's fun from a social point of view, and there;s wine on the course. I'd like to run under 50, and I should, but we'll see. Even if I do a good PB I will be the team tortoise! A is my speedy training bud, and her friend M also does a 5k under 22:00. P is the last member of our little team. Riiight. No pressure! I might try to add a 5k one Tuesday, so I can cover all the distances.
2- Speedwork: OK. I get a B- for it. The workout was 1k, 2k, 1k, 1k with 400m rest intervals. I played with my borrowed toy (GPS) and was excited to see that my distance markers are quite accurate (or at least identically inaccurate to the GPS). Going by the markers, GPS says the distances were 1:00 (4:40), 2:02 (9:16), 1:01 (4:22), 1:01 (4:43). Laps 1, 3 and 4 are the same stretch- laps 1 and 4 going into the wind and lap 3 with it behind me. Lap 2 was different- 1k out and back from the end of my lap 1 rest. It was pretty windy too! My goal pace is 7:15, which means about 4:30/k. So I missed pace pretty badly. BUT when I had the wind behind me I was under, so I am thinking that wind was strong! Also, when I look at my Macmillan paces, these were within the range for long-distance runners (I have used 1:47 and 1:50 half marathons as my base values). So not toooo bad. But I could and should have done better.
3- Tempo: is being fudged again this week. 10k on Sunday. Will tru to add 3miles by warming and cooling, but can't promise! I will be vigilant about tempo from now on!
4- Long run: 13 mi before work this morning. Awesome run! The GPS (which I had set to ks after speedwork instead of miles which I prefer when I go long) only picked up 20k but I did at least 22. The first 18.5 km (downhill and flat) took 1:38:50 for 8:32 pace, but the last hill killed me, so my average pace was more like 8:40. It's a darn steep hill! I was keeping 8:00 pace on the easy bits of hill, but on the steep bits it was another story all together (they used this hill for the World Mountain Running Champs last year- though they ran a MUCH harder way up!) I'm pretty pleased with this and am looking forward to my half. From now on, I'm following the programme for my long runs!
5- My new shoes came. running warehouse you ROCK. I was so pleased with the service and I can't wait to break in my new adrenalines. SUCH a bargain for this kiwi.
6- Paying our credit cards. And then enjoying a romantic dinner to celebrate each of us, and "us" too. (my credit card is no longer paid, but it will be paid for good soon)
Thursday, March 08, 2007
She's back
Sorry about that self-indulgent negativity the other day. I thought about not posting, but then I wouldn't be honest. I want people reading my blog, especially those newer at this than me to see what we all feel like at times. Although I don't enjoy reading about other people's struggles, it is good to see my idols and all those super heroes out there feel slow and fat and creaky at times. And THANKS everyone for the wonderful amazing supportive comments and superb advice- I love you guys!
But I'm back. I started to feel better on Tuesday evening when I sat on my trainer just after posting. I sat there in my denim skirt and t-shirt just moving my legs for 10 minutes or so. After dinner, P and I rode "properly" (I changed to bike shorts and put my HRM on). I kept the cadence moderate, gear easy, and HR low. After 30 minutes I was finding it harder to control my HR so I stopped. Easy.
Yesterday I went back to work. I was a bit peaky for some of the day, but felt better by the end of the day, and enjoyed a colleague's farewell dinner. I didn't work out, but walked home after dinner and met my target steps for the day (workplace activity challenge). I think that letting the activity challenge team down was one of the things contributing to my mood on Monday and Tuesday!
This morning I went for an easy 2kish swim in the 50m pool. I was slowish and the lanes were all out of whack so it was a frustrating morning. Not to mention the rudeness of the people I was sharing with- stopping mid length, passing and then slowing down, passing slowly and blocking me in, all those things that are just rude. And yes- most of my grumbles today focus on rude passing, not on slow old ladies! That's partly because I am still getting my swim back and partly because of the lanes. I did my 500 w/up in 10:10 and was doing 100s in roughly 1:50-2:00. Not fishy fast, but usually this sort of pace puts me in the middle of the medium lane/back of the fast lane at the pool (back of the medium lane at Masters!).
Today I was being passed left, right and centre by Mr and Ms Fake Tan. Mr and Ms Fake Tan were the worst pool manners breachers. They're the ones who stopped for a lane rope chat- like two old biddies over a garden fence. I heard Ms Fake Tan breaststroke up to someone in the slow lane and say "Could you swim normal please? I can't pass if we are both doing breaststroke!" WTF? I know how frustrating it is when the fast lanes are fast and the medium lanes are fast and normally fastish people have to swim with the slowpokes. But the slow lane is there for breaststroke. What was he supposed to do?
After work I did my speedwork on the treadmill so I am still on track FIRST wise. The gym was so hot and stuffy. My 10 minute warm up (at 9:36/pace) made me sweat, although my HR was fine. The first mile interval (7:13) almost killed me, and the second interval finished the job off. 2 miles, 14:47 (ouch!!) and I felt like throwing up at the end. I had to do a lot of visualisation to get through- all the people on the stairclimbers became Marathon racers who I picked off one by one over the last two miles.
I thought about going outside to do the remaining (2*800) intervals, and just approximating the 800, but then talked to myself and reminded myself that although Rotorua will probably not be stuffy, it will hurt for all sorts of reasons, so buck up. Turns out the perfect warm up for 800s is a couple of nasty long intervals. I'd barely started when I saw I was at 400m. Hmm. There's room in this treadmill yet. Up. Up. Up. I was going at 6:00 pace when I finished each of the 800s, and did them in 3:25 and 3:23 respectively. Not too shabby. I wish I'd pumped the pace up earlier.
Eating yummy salad now, then heading out on an ice cream date with my honey. It's all good.
But I'm back. I started to feel better on Tuesday evening when I sat on my trainer just after posting. I sat there in my denim skirt and t-shirt just moving my legs for 10 minutes or so. After dinner, P and I rode "properly" (I changed to bike shorts and put my HRM on). I kept the cadence moderate, gear easy, and HR low. After 30 minutes I was finding it harder to control my HR so I stopped. Easy.
Yesterday I went back to work. I was a bit peaky for some of the day, but felt better by the end of the day, and enjoyed a colleague's farewell dinner. I didn't work out, but walked home after dinner and met my target steps for the day (workplace activity challenge). I think that letting the activity challenge team down was one of the things contributing to my mood on Monday and Tuesday!
This morning I went for an easy 2kish swim in the 50m pool. I was slowish and the lanes were all out of whack so it was a frustrating morning. Not to mention the rudeness of the people I was sharing with- stopping mid length, passing and then slowing down, passing slowly and blocking me in, all those things that are just rude. And yes- most of my grumbles today focus on rude passing, not on slow old ladies! That's partly because I am still getting my swim back and partly because of the lanes. I did my 500 w/up in 10:10 and was doing 100s in roughly 1:50-2:00. Not fishy fast, but usually this sort of pace puts me in the middle of the medium lane/back of the fast lane at the pool (back of the medium lane at Masters!).
Today I was being passed left, right and centre by Mr and Ms Fake Tan. Mr and Ms Fake Tan were the worst pool manners breachers. They're the ones who stopped for a lane rope chat- like two old biddies over a garden fence. I heard Ms Fake Tan breaststroke up to someone in the slow lane and say "Could you swim normal please? I can't pass if we are both doing breaststroke!" WTF? I know how frustrating it is when the fast lanes are fast and the medium lanes are fast and normally fastish people have to swim with the slowpokes. But the slow lane is there for breaststroke. What was he supposed to do?
After work I did my speedwork on the treadmill so I am still on track FIRST wise. The gym was so hot and stuffy. My 10 minute warm up (at 9:36/pace) made me sweat, although my HR was fine. The first mile interval (7:13) almost killed me, and the second interval finished the job off. 2 miles, 14:47 (ouch!!) and I felt like throwing up at the end. I had to do a lot of visualisation to get through- all the people on the stairclimbers became Marathon racers who I picked off one by one over the last two miles.
I thought about going outside to do the remaining (2*800) intervals, and just approximating the 800, but then talked to myself and reminded myself that although Rotorua will probably not be stuffy, it will hurt for all sorts of reasons, so buck up. Turns out the perfect warm up for 800s is a couple of nasty long intervals. I'd barely started when I saw I was at 400m. Hmm. There's room in this treadmill yet. Up. Up. Up. I was going at 6:00 pace when I finished each of the 800s, and did them in 3:25 and 3:23 respectively. Not too shabby. I wish I'd pumped the pace up earlier.
Eating yummy salad now, then heading out on an ice cream date with my honey. It's all good.
Monday, March 05, 2007
Sunday, Sunday
I realised how much I love Sunday evenings.
Last night I got home from Masters to find pumpkin roasting and chicken baking, ready for the next couple of days of salads. I chopped fruit, organised snacks, planned my training for the week and set out my running gear for this morning. Then P and I settled down on the couch to watch Click (not the greatest, but an important message for a sometimes workaholic like me).
On Sunday evenings I look forward to the week ahead. I feel like I can be healthy for the week. I look forward to getting the hard workouts in, to nailing the deadlines at work, to striking that balance right. It all turns to pot after Sunday- by Wednesday, getting up after a hurried dinner to wash dishes and chop more pumpkin is unthinkable- but that Sunday evening feeling is great.
I'm home from work today. I fell off the end of my lane for the first time last night. When I looked at the times they weren't so bad (50s in 45/43/41, 100s around 1:50-2:00), but I was struggling. Red faced, laboured breathing. Combined with the ear popping of Saturday's long run, it should have been a sign. But this idiot decided to get up at 5:30 for her tempo run this morning. 2mi easy (more like 1.5, down the hill), 3 tempo, 2 easy. I did the first 2.5k in 13:20, feeling my breath struggling with every step. I realised how big the headwind was when I did the second 2.5k in 12:27, for an acceptable 5k (8:18). But I felt rotten, so I came home, rinsed off in the shower and crawled back to bed. I'm really hoping that a day of rest, fruit, fluid and vitamins will nip this thing in the bud before it fully develops. A bad cold is the absolute last thing I need right now!
Last night I got home from Masters to find pumpkin roasting and chicken baking, ready for the next couple of days of salads. I chopped fruit, organised snacks, planned my training for the week and set out my running gear for this morning. Then P and I settled down on the couch to watch Click (not the greatest, but an important message for a sometimes workaholic like me).
On Sunday evenings I look forward to the week ahead. I feel like I can be healthy for the week. I look forward to getting the hard workouts in, to nailing the deadlines at work, to striking that balance right. It all turns to pot after Sunday- by Wednesday, getting up after a hurried dinner to wash dishes and chop more pumpkin is unthinkable- but that Sunday evening feeling is great.
I'm home from work today. I fell off the end of my lane for the first time last night. When I looked at the times they weren't so bad (50s in 45/43/41, 100s around 1:50-2:00), but I was struggling. Red faced, laboured breathing. Combined with the ear popping of Saturday's long run, it should have been a sign. But this idiot decided to get up at 5:30 for her tempo run this morning. 2mi easy (more like 1.5, down the hill), 3 tempo, 2 easy. I did the first 2.5k in 13:20, feeling my breath struggling with every step. I realised how big the headwind was when I did the second 2.5k in 12:27, for an acceptable 5k (8:18). But I felt rotten, so I came home, rinsed off in the shower and crawled back to bed. I'm really hoping that a day of rest, fruit, fluid and vitamins will nip this thing in the bud before it fully develops. A bad cold is the absolute last thing I need right now!
Saturday, March 03, 2007
A little bit AWOL
I can't believe I haven't posted since my last long run!
It has been another tiring week- travelling and big deadlines for work, slow and exhausting runs and heaps of time spent getting ready for our good friends' wedding today!
Today was a different story- sort of. I felt like rubbish when I started my 12mi run. Not a good sign for holding 9:29 pace, given my sloow long run last week and my abysmal "tempo" run on Monday (awful! my pace for the 8mi was over 9:00s- I can't even remember by how much!). But it was a great day, and somehow my legs and my music got me through. I thought I was going well, so I freaked a little when I got to what I thought was the 6 mile mark in 58:34. WTF? But I've just got home and looked at the map again, and the landmark was for 7, not 6! That's 8:20s! I was meeting P at 9 miles (over a big hill), and was stoked to get there in 1:19 (8:46 pace). I lost some pace running with P- it was getting hotter, and we chatted. But we still got home (the last 15 minutes is uphill, yuck) in 1:50, which is about 9:15. I'm not quite sure why we lost so much pace, but I know I could have held the pace I had been doing despite the heat, and would have expected to still come in under 9:00, even with the hill. Oh well. I think I am getting sick, which is not surprising, given the last couple of weeks. Quite congested and my ears were all blocked and horrible when I got home.
So, I think I've kinda made up for the bad tempo run on Monday- I did 8mi at the suggested tempo pace (slower than usual "tempo") today.
My other run for the week was 400s. I felt pretty tired, and was really p*ssed that I couldn't get under 1:45. The distance was definitely not short though, and when I tried a different approximately 200m there and back interval I was coming in under 1:40. I think maybe the first was sliiightly long and I'm positive the second one was a bit short! (I was using map my run and running on a slightly undulating and kinda windy stretch by the beach) So once I looked at my pace charts and re-checked the map I felt a bit better.
I have been trying to just focus on my key runs this week, so other workouts have just been a swim and a trainer ride. Both were pretty good, especially the ride. We did an hour of spinervals base building, and for once my cadence was at the right level without me having to cheat!
It has been another tiring week- travelling and big deadlines for work, slow and exhausting runs and heaps of time spent getting ready for our good friends' wedding today!
Today was a different story- sort of. I felt like rubbish when I started my 12mi run. Not a good sign for holding 9:29 pace, given my sloow long run last week and my abysmal "tempo" run on Monday (awful! my pace for the 8mi was over 9:00s- I can't even remember by how much!). But it was a great day, and somehow my legs and my music got me through. I thought I was going well, so I freaked a little when I got to what I thought was the 6 mile mark in 58:34. WTF? But I've just got home and looked at the map again, and the landmark was for 7, not 6! That's 8:20s! I was meeting P at 9 miles (over a big hill), and was stoked to get there in 1:19 (8:46 pace). I lost some pace running with P- it was getting hotter, and we chatted. But we still got home (the last 15 minutes is uphill, yuck) in 1:50, which is about 9:15. I'm not quite sure why we lost so much pace, but I know I could have held the pace I had been doing despite the heat, and would have expected to still come in under 9:00, even with the hill. Oh well. I think I am getting sick, which is not surprising, given the last couple of weeks. Quite congested and my ears were all blocked and horrible when I got home.
So, I think I've kinda made up for the bad tempo run on Monday- I did 8mi at the suggested tempo pace (slower than usual "tempo") today.
My other run for the week was 400s. I felt pretty tired, and was really p*ssed that I couldn't get under 1:45. The distance was definitely not short though, and when I tried a different approximately 200m there and back interval I was coming in under 1:40. I think maybe the first was sliiightly long and I'm positive the second one was a bit short! (I was using map my run and running on a slightly undulating and kinda windy stretch by the beach) So once I looked at my pace charts and re-checked the map I felt a bit better.
I have been trying to just focus on my key runs this week, so other workouts have just been a swim and a trainer ride. Both were pretty good, especially the ride. We did an hour of spinervals base building, and for once my cadence was at the right level without me having to cheat!
Friday, February 23, 2007
Long and hilly run
This morning I got up at 4:30, ate creamed rice (ew- but good energy, and easy to eat), drank coffee and headed out on this run. I had originally measured the run as 13.83 mi, but I wanted to see how much difference it would make if I did it properly instead of cutting corners- crazy that it's exactly 14 miles, though I'd kinda hoped it would work out at 14.2 or something!
I had written mile splits on my hand, and was a bit gutted to see how badly my pace was. It wasn't just the RPE that was of some concern, but the RPP(ace)! I honestly felt like I was moving fast, not just working hard, but I was struggling to reach each mile landmark at 10 min pace. My goal pace for this run was 9:39.
However, in many ways this was one of my best training runs. I ran through boring areas, in the dark, by myself, when I was already tired. I ran over undulating hills, as well as a loong (3 mile) gradual climb, and a shorter (but still long- over a mile) and steeper climb at the end. I ran long, steep downhills, which I hate. Here's the elevation profile:
I also learned that when you're tired, another nasty hill is not *that* bad- it hurts on the flat, it just hurts more on the hill. I hope I remember the feeling I had today when I face the last hill at Rotorua (sort of steep, sort of long, a little past the 20 mile mark, I think). Again- no room for disappointment. Eye on that prize.
One more thing- should I do a mid-March half? There are a couple, not too far off. I'm not sure if I want to set myself up for disappointment, but I would like an idea of where I'm at.
Stats: 14 miles, 2:17, 9:49 average pace. My 7 mile splits were about even, which is cool, given that the big hills were 6-9 and 12-13(ish).
I had written mile splits on my hand, and was a bit gutted to see how badly my pace was. It wasn't just the RPE that was of some concern, but the RPP(ace)! I honestly felt like I was moving fast, not just working hard, but I was struggling to reach each mile landmark at 10 min pace. My goal pace for this run was 9:39.
However, in many ways this was one of my best training runs. I ran through boring areas, in the dark, by myself, when I was already tired. I ran over undulating hills, as well as a loong (3 mile) gradual climb, and a shorter (but still long- over a mile) and steeper climb at the end. I ran long, steep downhills, which I hate. Here's the elevation profile:
I also learned that when you're tired, another nasty hill is not *that* bad- it hurts on the flat, it just hurts more on the hill. I hope I remember the feeling I had today when I face the last hill at Rotorua (sort of steep, sort of long, a little past the 20 mile mark, I think). Again- no room for disappointment. Eye on that prize.
One more thing- should I do a mid-March half? There are a couple, not too far off. I'm not sure if I want to set myself up for disappointment, but I would like an idea of where I'm at.
Stats: 14 miles, 2:17, 9:49 average pace. My 7 mile splits were about even, which is cool, given that the big hills were 6-9 and 12-13(ish).
Thursday, February 22, 2007
Eye on the prize
This week has gone downhill since Monday's fanTAStic run.
Tuesday I was travelling for work, so took a rest day. My meeting finished early and I had great ideas of wandering round town or switching to an early flight. Unfortunately, my feet, my high heels and my boss had other plans, and I ended up going to a late meeting and getting home at about 9:30pm.
Our 800s on Wednesday were a disaster- my goal pace was 3:38 (for a 7:15 pace), but using the Macmillan pace calculator, I was planning to aim for 3:24-3:33, and my splits were 3:36, 3:45 (headwind, but still!), 3:38 and 3:31. OK, it's not so bad, but I wasn't feeling it. I felt slow, uncomfortable. I was irritable, I snapped at P. Also, 4 * 800 is not a workout! I got home feeling fat, tired and grouchy.
I looked forward to going to Masters on Wednesday night, especially as I missed Sunday and will not be able to go this Sunday. I don't want to lose the habit already! However, I had work to catch up on, and new stuff coming from the day before, and I didn't finish work til 10. This is sometimes the norm, and I get used to it- but MAN it was a shock to the system to this new, balanced lifestyle, Kate!
To top it all off, P unexpectedly had to go away for TWO nights! I didn't even get to say goodbye properly :-(
So I missed another workout. Yuck. I had a swim with C planned this morning, but I slept in and was late. I grumbled away to myself "stupid work. stupid pool. stupid kate." It was much better when I got to the pool, but I wasn't really feeling it, and was relieved to get out and get coffee after about 1500m! Can you say SLACKER!?!
Tonight I can't work out, as I am doing 14 hilly miles starting at 4:45 tomorrow, and don't want to do those on tired legs. Also I have chores galore to catch up on.
But sometime during all this, I remembered that I have to keep my eye on the prize. Although in the triathlon world, I am a big slackbum, in the real, normal people world* I am someone with a tendency to overdo things. The prize at the moment is not building swimming endurance or improving my speed in the pool. It's not losing 10lb (though my goodness I need to lose some of that!) or looking good in jeans. It's not totalling up my workouts and seeing a number over 10, or even a number over 7. No- it's a marathon. My marathon. So who cares if I missed some workouts? I didn't miss my key runs, and I'm going to be well-rested for my big run tomorrow. Who cares if I've put on a bit of pudge? It'll go, but I know the best thing for me is to keep away from counting calories until after April 28- even if that is 10 weeks away! So although I still feel fat and slow and lazy, I have some perspective. Phew.
I got an email from C the other day saying "I'm so dreading my long run this weekend. I feel so much better and so much less nervous about them when I run with you." Hmm. How bad do I feel? I have 99% decided to run Rotorua for me, but this makes me feel awful. We have only run long together twice, and she decided to do the race before I did (waaay before), but still.
Anyway- I can't wait for my run tomorrow. I have 2:15 to do my 14miles, but the route is quite hilly, so I could be cutting it quite fine!
*I saw a survey today where 56% of city dwellers in NZ claimed to workout 5 times or more a week! Uh.. Yeah right!! I know maybe ONE person outside the running/tri/cycling community who comes close. Maybe if walking 20 minutes to work counts, but still...
Tuesday I was travelling for work, so took a rest day. My meeting finished early and I had great ideas of wandering round town or switching to an early flight. Unfortunately, my feet, my high heels and my boss had other plans, and I ended up going to a late meeting and getting home at about 9:30pm.
Our 800s on Wednesday were a disaster- my goal pace was 3:38 (for a 7:15 pace), but using the Macmillan pace calculator, I was planning to aim for 3:24-3:33, and my splits were 3:36, 3:45 (headwind, but still!), 3:38 and 3:31. OK, it's not so bad, but I wasn't feeling it. I felt slow, uncomfortable. I was irritable, I snapped at P. Also, 4 * 800 is not a workout! I got home feeling fat, tired and grouchy.
I looked forward to going to Masters on Wednesday night, especially as I missed Sunday and will not be able to go this Sunday. I don't want to lose the habit already! However, I had work to catch up on, and new stuff coming from the day before, and I didn't finish work til 10. This is sometimes the norm, and I get used to it- but MAN it was a shock to the system to this new, balanced lifestyle, Kate!
To top it all off, P unexpectedly had to go away for TWO nights! I didn't even get to say goodbye properly :-(
So I missed another workout. Yuck. I had a swim with C planned this morning, but I slept in and was late. I grumbled away to myself "stupid work. stupid pool. stupid kate." It was much better when I got to the pool, but I wasn't really feeling it, and was relieved to get out and get coffee after about 1500m! Can you say SLACKER!?!
Tonight I can't work out, as I am doing 14 hilly miles starting at 4:45 tomorrow, and don't want to do those on tired legs. Also I have chores galore to catch up on.
But sometime during all this, I remembered that I have to keep my eye on the prize. Although in the triathlon world, I am a big slackbum, in the real, normal people world* I am someone with a tendency to overdo things. The prize at the moment is not building swimming endurance or improving my speed in the pool. It's not losing 10lb (though my goodness I need to lose some of that!) or looking good in jeans. It's not totalling up my workouts and seeing a number over 10, or even a number over 7. No- it's a marathon. My marathon. So who cares if I missed some workouts? I didn't miss my key runs, and I'm going to be well-rested for my big run tomorrow. Who cares if I've put on a bit of pudge? It'll go, but I know the best thing for me is to keep away from counting calories until after April 28- even if that is 10 weeks away! So although I still feel fat and slow and lazy, I have some perspective. Phew.
I got an email from C the other day saying "I'm so dreading my long run this weekend. I feel so much better and so much less nervous about them when I run with you." Hmm. How bad do I feel? I have 99% decided to run Rotorua for me, but this makes me feel awful. We have only run long together twice, and she decided to do the race before I did (waaay before), but still.
Anyway- I can't wait for my run tomorrow. I have 2:15 to do my 14miles, but the route is quite hilly, so I could be cutting it quite fine!
*I saw a survey today where 56% of city dwellers in NZ claimed to workout 5 times or more a week! Uh.. Yeah right!! I know maybe ONE person outside the running/tri/cycling community who comes close. Maybe if walking 20 minutes to work counts, but still...
Monday, February 19, 2007
Only running...
Running has a special magic for me. I can have a great swim and come out of the water feeling like I belong there, rejuvenated and exhausted at once. Being on my bike can make me the king of the world- hitting the pedals hard after a downhill, watching my cadence and speed soaring, climbing to the top and rushing down. But only running hits me really deep inside. Only running can make me cry. Last night I went to bed not knowing what the morning had in store for me. I couldn't open my training plan and couldn't decide between speed and tempo. I woke abruptly before my alarm went off and realised I was pretty much wide awake, so made a cup of coffee and switched my laptop on to see what FIRST had in mind. 4 x 800 just wasn't that tempting, so I decided to start the week with key run #2. As you may know, my tempo runs have been my slackest area throughout this training programme- I tend to fit them in where I can, and they have often ended up being turned into easy runs or cut short for reasons sometimes beyond and sometimes within my control. So what better time than a Monday morning to hit a 5 mile tempo run on the head? It was still very dark when I left (at about 6am- I really dawdled over that coffee!). Although I loved the summer mornings when the sun was rising at 5:15, I really relished being out in the dark again. I warmed up slowly down the hill. I've measured the distance now, and it's not much over a mile, yet it usually takes me over 10 minutes, even when I'm not running super slow- I think it's the down hill, and that fact that I don't measure the corners very carefully on mapmyrun. I ran with P's music again, so warmed up to some Bowie, thehn switched to Elton John's greatest for the tempo part. I figured Sir E would be good for a tempo run- nothing too motivating, so I'd be able to keep a steady pace, and catchy enough tunes to keep me from clock watching too badly (I set myself a goal of checking only every k, not every 500m as I am wont to do). I hit the first km in 5:03, feeling awesome. Can't remember my exact splits, but the I got to the turn around (2.5mi) at 20:20 (8:08 pace). I was feeling happy- my HR was sitting in the high 160s, so I think I can honestly call it an "easy tempo" pace- maybe a little faster than steady state, but I have absolutely done harder "tempo" runs before. On the way back, I got a glimpse of runners' high. That little zing that I had almost forgotten, until Thursday's run last week. Wind rushing through my hair, once again I was flying. I was taken back to the start of my running career, and to the first time I flew back then. Wow. I have really been enjoying my training runs, as you will all know, but not like this. I had forgotten how running can make me feel. Again, wow. I kept a good pace on the way back, and was on track at 7.5km for a very solid 5-mile time. Then the runnings gods intervened, and instead of playing "Cherish" the MP3 player flicked to Europe's "The Final Countdown." What else could I do when that riff started up? I cranked the tunes up, kicked my leg out and knocked that last 500m out at 6:54 pace (not very impressive for the level of effort, but I'll take it). It was amazing. Breathtaking (figuratively too!). Once more, wow. I reached my starting point at 51:32, 40 minutes and 13 seconds after I started the 5 miles. That's 8:03 pace. And in typing this entry, I've realised that that means I did the second half of my workout in 19:53 (7:57 pace). Woo! Something hit me as I crossed the finish marker, and headed up the hill back home. I was overwhelmed, by the still, sunrise beauty of the morning; by the last 2 minutes of effort; by 40 minutes of running at a good, solid, doable pace; by reaching in and finding my old self again. I realised with some confusion that my eyes were watering and that my thoat was all choked up. Realising that this race is ahead of me and there for the taking gave me that feeling I only usually get after a race. Maybe one day swimming or cycling will do this too. But for now, only running can make me cry. |
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Saturday, February 17, 2007
Week 11 to go
11 weeks seems like such a short amount of time. Counting in weeks is something we athletes do to make our goals seem closer. A 20 week training programme- well, that's manageable. 20 weeks? Nothing. A 5 month training programme for a single event? Nearly half a year? 150-odd days? For some reason all of those sound much bigger. So, weeks it is.
11 weeks seems soon. But with some perspective, I realise that running my first marathon in 11 weeks is not THAT scary. I started my 18-week programme just over a month at week 15-to-go. This makes me about 1/3 of the way through, and that's nothing! My first official long run in this programme seems a world away, and 11 weeks ago- well, that was New Years and it was seriously aaages ago.
Key runs for this week were a bit of a mess. My first run was key run #2- 1 w/up and 7 tempo (8:15-8:30). I decided to run this with my friend A- my thinking being that my tempo would be her comfortable/easyish and that it would be a good way to spend some time together. Unfortunately, A didn't feel like running fast, at ALL, so instead of me puffing along beside her, I was pretty much pulling, and we did 8.75 mi (I think) in about 1:18, for about an 8:54 pace. Not bad, for not too much effort, but not exactly "tempo" either. Oh well- there's more to training for my first marathon than hitting my FIRST pace targets and I'm not going to forget that!
Key run #1 was Thursday morning. I debated sleeping in when the alarm went off- we'd had a late night the night before (Valentines) after getting home late, walking 3 miles to the zoo, walking around the zoo, walking 3 miles back and eating burgers at 9:30pm. I saw my first baby joey in a kangaroo's pouch, as well as some other adorable baby animals! Aww. Anyway, something inside realised that although I had good excuses for being tired, I wasn't, and reminded me how much better I'd feel if I got up. It was a short run today- 5 x 2 mins fast/2 mins slow. I'm not sure how fast I was- not very! I think I covered just under 4km in 20 minutes of workout time- some of which was steep uphill, but the rest of which was flat. But when I got near to home, I didn't want to stop at all. I'd been out for about 40 minutes, including w/up and cool, but that just wasn't cutting it! Unfortunately, I was running late and P was flying out for work, so I needed to scoot up that hill. But it was great to feel that tingle of addiction again! I think part of this can be attributed to skiving off with P's walkman in the morning instead of my ipod. Although it's a bit more cumbersome (though we're talking walkman MP3, not walkman 80s styles here), his tunes are way funner than mine, and also, not the same old tuns I always have. Although the walkman is a creature of the new millenium, the tunes are pure 80s (and some older). Way fun! Highlights were Take on Me during a fast interval, plenty of Michael Jackson, and cruising up the hill during my cool down to Elton John, David Bowie and a current favourite cheesy 80s song, Nik Kershaw's "Wouldn't it be good." Sah-weet. I have got to sort my own tunes out!
I did my long run with C today. I was down for 13 miles at 9:24 pace and it was pretty clear that that wasn't going to happen, so I was able to go with the flow and enjoy our slower pace- nice doing a long run with an average HR of 152! (actually, I really wasnt in the mood for speed- I think I averaged only a little under 10min/mi for the 4 miles I did before meeting C). We had a good chat, ran a nice loop. Including the 4 miles (haha- just typed "hours" for "miles" there) that I did by myself, my run was about 15miles, run in about 2:33 (10:12/mile). That's the longest I've spent on my feet for awhile! After the run, we met the boys and enjoyed shakes and scones. Yum!
I know that pace is fundamental to doing FIRST right, and that I shouldn't be taking off-pace weeks like this too often. However, I have very carefully set aside some key long runs to do to the letter, including a "fast" 13 miler, and my 20-miler. My 20 miler is over Easter, so both my long run buds are away. I'll have P pulling me along for the last 10ks though. It's scary how much I can't wait for these big runs! It's still a whole 3 weeks before I even get to run 16!
I'm in two minds about whether to run the marathon with C. I know it would be a nice thing to do, but how much do I sacrifice me for her? I know I would enjoy some of it, but I also know that I don't want to be running for 5 hours if I don't have to, and that I although I can be patient during a half or a long run, I don't know how patient and supportive I'll be feeling at mile 22! I think it's awesome that Jess has done so many races with her friends, but I am honestly torn. I want to know what I can do. Then again, a slow marathon would leave the Harbour Capital Marathon in late June wide-open for a killer PB! But running the full there would remove the possibility of doing a fast, new-Kate pb (or maybe even old Kate pb) half! Dilemmas. So, vote:
a) Run with C. Do 26.2 in June
b) Run alone, do 13,1 in June
c) Run with C, do 13.1 in June (and 26.2 in October)
Is 2 months between marathons long enough to run a decent time at the second? Will I get that "2nd marathon 20-minute PB" if there's only 2 months between?
In other news, my cycling technique has absolutely improved- P noticed it in Martinborough, and I absolutely felt it during my easy spin during Desperate Housewives on Monday (that show is going downhill fast, but for now it makes for a good weekly trainer date). Cadence is lifting, I can do one leg drills sort of well, I can stand for ages on the trainer, and stand and drink a little on the road. Yay! I am going to keep this weekly ride up so I don't have to start from scratch when I start base training for my half IM (race undecided). I've also discovered that Masters has wrecked me for individual training- my god it's boring! I went for a swim on Weds am and the pool was so packed I couldn't do a structured workout. I got SO bored. Unbelievably bored. I ended up moving down a lane and doing some slower drills, including some work on my IM.
11 weeks seems soon. But with some perspective, I realise that running my first marathon in 11 weeks is not THAT scary. I started my 18-week programme just over a month at week 15-to-go. This makes me about 1/3 of the way through, and that's nothing! My first official long run in this programme seems a world away, and 11 weeks ago- well, that was New Years and it was seriously aaages ago.
Key runs for this week were a bit of a mess. My first run was key run #2- 1 w/up and 7 tempo (8:15-8:30). I decided to run this with my friend A- my thinking being that my tempo would be her comfortable/easyish and that it would be a good way to spend some time together. Unfortunately, A didn't feel like running fast, at ALL, so instead of me puffing along beside her, I was pretty much pulling, and we did 8.75 mi (I think) in about 1:18, for about an 8:54 pace. Not bad, for not too much effort, but not exactly "tempo" either. Oh well- there's more to training for my first marathon than hitting my FIRST pace targets and I'm not going to forget that!
Key run #1 was Thursday morning. I debated sleeping in when the alarm went off- we'd had a late night the night before (Valentines) after getting home late, walking 3 miles to the zoo, walking around the zoo, walking 3 miles back and eating burgers at 9:30pm. I saw my first baby joey in a kangaroo's pouch, as well as some other adorable baby animals! Aww. Anyway, something inside realised that although I had good excuses for being tired, I wasn't, and reminded me how much better I'd feel if I got up. It was a short run today- 5 x 2 mins fast/2 mins slow. I'm not sure how fast I was- not very! I think I covered just under 4km in 20 minutes of workout time- some of which was steep uphill, but the rest of which was flat. But when I got near to home, I didn't want to stop at all. I'd been out for about 40 minutes, including w/up and cool, but that just wasn't cutting it! Unfortunately, I was running late and P was flying out for work, so I needed to scoot up that hill. But it was great to feel that tingle of addiction again! I think part of this can be attributed to skiving off with P's walkman in the morning instead of my ipod. Although it's a bit more cumbersome (though we're talking walkman MP3, not walkman 80s styles here), his tunes are way funner than mine, and also, not the same old tuns I always have. Although the walkman is a creature of the new millenium, the tunes are pure 80s (and some older). Way fun! Highlights were Take on Me during a fast interval, plenty of Michael Jackson, and cruising up the hill during my cool down to Elton John, David Bowie and a current favourite cheesy 80s song, Nik Kershaw's "Wouldn't it be good." Sah-weet. I have got to sort my own tunes out!
I did my long run with C today. I was down for 13 miles at 9:24 pace and it was pretty clear that that wasn't going to happen, so I was able to go with the flow and enjoy our slower pace- nice doing a long run with an average HR of 152! (actually, I really wasnt in the mood for speed- I think I averaged only a little under 10min/mi for the 4 miles I did before meeting C). We had a good chat, ran a nice loop. Including the 4 miles (haha- just typed "hours" for "miles" there) that I did by myself, my run was about 15miles, run in about 2:33 (10:12/mile). That's the longest I've spent on my feet for awhile! After the run, we met the boys and enjoyed shakes and scones. Yum!
I know that pace is fundamental to doing FIRST right, and that I shouldn't be taking off-pace weeks like this too often. However, I have very carefully set aside some key long runs to do to the letter, including a "fast" 13 miler, and my 20-miler. My 20 miler is over Easter, so both my long run buds are away. I'll have P pulling me along for the last 10ks though. It's scary how much I can't wait for these big runs! It's still a whole 3 weeks before I even get to run 16!
I'm in two minds about whether to run the marathon with C. I know it would be a nice thing to do, but how much do I sacrifice me for her? I know I would enjoy some of it, but I also know that I don't want to be running for 5 hours if I don't have to, and that I although I can be patient during a half or a long run, I don't know how patient and supportive I'll be feeling at mile 22! I think it's awesome that Jess has done so many races with her friends, but I am honestly torn. I want to know what I can do. Then again, a slow marathon would leave the Harbour Capital Marathon in late June wide-open for a killer PB! But running the full there would remove the possibility of doing a fast, new-Kate pb (or maybe even old Kate pb) half! Dilemmas. So, vote:
a) Run with C. Do 26.2 in June
b) Run alone, do 13,1 in June
c) Run with C, do 13.1 in June (and 26.2 in October)
Is 2 months between marathons long enough to run a decent time at the second? Will I get that "2nd marathon 20-minute PB" if there's only 2 months between?
In other news, my cycling technique has absolutely improved- P noticed it in Martinborough, and I absolutely felt it during my easy spin during Desperate Housewives on Monday (that show is going downhill fast, but for now it makes for a good weekly trainer date). Cadence is lifting, I can do one leg drills sort of well, I can stand for ages on the trainer, and stand and drink a little on the road. Yay! I am going to keep this weekly ride up so I don't have to start from scratch when I start base training for my half IM (race undecided). I've also discovered that Masters has wrecked me for individual training- my god it's boring! I went for a swim on Weds am and the pool was so packed I couldn't do a structured workout. I got SO bored. Unbelievably bored. I ended up moving down a lane and doing some slower drills, including some work on my IM.
Friday, February 09, 2007
A great week...
...but I am feeling completely "blah" and I couldn't use "Blah" as a title as I've already used it! (that says something about me). The blahness is, I think, a result of a number of things, including hormones, tiredness and wacky weather. It has been hot and stuffy and my appetite and diet have been completely out of whack (nibbles and popcorn for dinner on Wednesday, grilled cheese and instant chicken noodle soup at about 9:30 last night...), so am feeling bloated and exhausted and, well, blah. Ah well- as I said above, it's actually been a great week!
So, first "FIRST":
Key Run #1 (Monday): w/up, 5 x 1k (goal: 4:30) w/400m RI, cool
4:22, 4:23, 4:23, 4:24, 4:25 (hard but good!)
Key Run #2 (Thursday): w/up, 4mi tempo (8:15-8:30), cool
4mi in 33:00 (exactly on pace - even though I felt inCREDibly slow and was so hot I ended up in my sports crop top only, a first for me and I feel sorry for the other runners I saw)
Key Run #3 will be at the City of Wellington Half Marathon this Sunday. I'm not super excited about this, as it's a race I've never enjoyed (even the time I PRd there) and I'm only doing it to help my friend break 2:00. The plan calls for 12mi @ PMP + 45-60 (9:54-10:09), so we won't be too far off. I hope we can do it, but I'm not sure that she's ready- still, I really hope that I can help her run the best race possible on the day!
On Monday night we went up to P's aunt and uncle's place in Martinborough (country town, farms, vineyards etc). We enjoyed a fabulous barbeque with them on Monday night and slept in a wonderful room (they run a B&B- this room was waaay nicer than anything we'd have ever paid for!), then slept in before taking the twins (bikes) out for a nice medium-long ride around the countryside. Because we're us and it always seems to work like this, we rode into a headwind for the first half. It was still enjoyable though, if slow! Then stopped in a local pub for a huge lunch (I'm sure it more than compensated for the calories we burned). We did some short sprints on the way back (new top speed, 55kph) and I worked some more on my technique. P said I had really improved. It is so great riding out there- we are going to make an effort to drive up semi-regularly throughout the next year, so I can ride somewhere where I'm happy and relaxed. It's SO much better for me! We spent the rest of the afternoon sunbathing (I finished re-reading Harry Potter 6) and watching cricket, before we got as dressed up as we could be bothered to (something offputting about make up in the heat) and went out for a romantic dinner.
Weds I turned 25. Woo! Did a really uncomfortable swim in the morning- was sooo tired and back was stuffed from cycling. Had joint birthday drinks with a good friend that evening- heaps of good friends there, lovely presents, perfect weather, nice crisp white wine- perfect!
We went to a bike maintenance class last night- the last thing I wanted to do on a really hot night, but very valuable. I'm feeling a lot more confident about my ability to do all those basic things. One day I will love and cherish my bike, I'm sure of it.
Anyway, we're blobbing out tonight. We'd planned a romantic night at the beach, but the weather's packed up a bit again and, well, we're knackered. Masters at 8 and an easy run tomorrow so I think sleep is the best thing for me.
So, first "FIRST":
Key Run #1 (Monday): w/up, 5 x 1k (goal: 4:30) w/400m RI, cool
4:22, 4:23, 4:23, 4:24, 4:25 (hard but good!)
Key Run #2 (Thursday): w/up, 4mi tempo (8:15-8:30), cool
4mi in 33:00 (exactly on pace - even though I felt inCREDibly slow and was so hot I ended up in my sports crop top only, a first for me and I feel sorry for the other runners I saw)
Key Run #3 will be at the City of Wellington Half Marathon this Sunday. I'm not super excited about this, as it's a race I've never enjoyed (even the time I PRd there) and I'm only doing it to help my friend break 2:00. The plan calls for 12mi @ PMP + 45-60 (9:54-10:09), so we won't be too far off. I hope we can do it, but I'm not sure that she's ready- still, I really hope that I can help her run the best race possible on the day!
On Monday night we went up to P's aunt and uncle's place in Martinborough (country town, farms, vineyards etc). We enjoyed a fabulous barbeque with them on Monday night and slept in a wonderful room (they run a B&B- this room was waaay nicer than anything we'd have ever paid for!), then slept in before taking the twins (bikes) out for a nice medium-long ride around the countryside. Because we're us and it always seems to work like this, we rode into a headwind for the first half. It was still enjoyable though, if slow! Then stopped in a local pub for a huge lunch (I'm sure it more than compensated for the calories we burned). We did some short sprints on the way back (new top speed, 55kph) and I worked some more on my technique. P said I had really improved. It is so great riding out there- we are going to make an effort to drive up semi-regularly throughout the next year, so I can ride somewhere where I'm happy and relaxed. It's SO much better for me! We spent the rest of the afternoon sunbathing (I finished re-reading Harry Potter 6) and watching cricket, before we got as dressed up as we could be bothered to (something offputting about make up in the heat) and went out for a romantic dinner.
Weds I turned 25. Woo! Did a really uncomfortable swim in the morning- was sooo tired and back was stuffed from cycling. Had joint birthday drinks with a good friend that evening- heaps of good friends there, lovely presents, perfect weather, nice crisp white wine- perfect!
We went to a bike maintenance class last night- the last thing I wanted to do on a really hot night, but very valuable. I'm feeling a lot more confident about my ability to do all those basic things. One day I will love and cherish my bike, I'm sure of it.
Anyway, we're blobbing out tonight. We'd planned a romantic night at the beach, but the weather's packed up a bit again and, well, we're knackered. Masters at 8 and an easy run tomorrow so I think sleep is the best thing for me.
Saturday, February 03, 2007
Week 13 to go
Tuesday: Intervals (10-20w/up, 3x 1600 @ 7:15, 3min RI, 10 cool)
7:15
7:20
7:20
Thursday: Tempo (2 easy, 3 tempo @ 8:15-8:30, 2 easy)
2 easy
3.1 mi in 25:50 (8:20/mi)
2 "easy"(uphill)
(+ a very easy run with my friend C on Thursday after work. 1:35, about 8 miles! About 1.5mi uphill and average HR was still 139. So THAT's what running under my threshold is like?)
Saturday: Long run (10, PMP + 45-60 = 9:54-10:09/mi)
10.02 in 1:37 = 9:41/mi
Av HR= 151
I'm feeling OK about this week- missed pace for the intervals which was disappointing, but 1600 is much further than 800! I'm pretty tired even though it wasn't a very hard week, running-wise, but hopefully will feel perkier soon!
7:15
7:20
7:20
Thursday: Tempo (2 easy, 3 tempo @ 8:15-8:30, 2 easy)
2 easy
3.1 mi in 25:50 (8:20/mi)
2 "easy"(uphill)
(+ a very easy run with my friend C on Thursday after work. 1:35, about 8 miles! About 1.5mi uphill and average HR was still 139. So THAT's what running under my threshold is like?)
Saturday: Long run (10, PMP + 45-60 = 9:54-10:09/mi)
10.02 in 1:37 = 9:41/mi
Av HR= 151
I'm feeling OK about this week- missed pace for the intervals which was disappointing, but 1600 is much further than 800! I'm pretty tired even though it wasn't a very hard week, running-wise, but hopefully will feel perkier soon!
Thursday, January 25, 2007
Awesome...
6 x 500 at the pool the other night, sharing a veery wide lane with one speedy dude and another speedster in the lane next door. Aside from the enjoyable view of tanned, toned bodies in the tight trunks under the water (you've got to do something to pass the time, right?), it was fun to try to keep up as much as possible and not get passed too often.
So when I took a break between set 2 and set 3, and the hottie in the next lane called out "Come on! I'm trying to keep up with you!" I felt pretty darn good. My next 500 was the fastest of the lot and it wasn't until at least lap 14 that I started questioning myself, eventually concluding that if it wasn't sarcastic it must have been patronising...
Anyway, on a training update note:
Key runs 1 and 2 of week 14 (to go) went well. #1 was my tempo run on Monday while P du'd. It wasn't quite 5 miles (probably more like 4) as I wanted to be back for him on his bike, but I'm ok with that. P did my speedwork with me on Weds, and all 6 800s were run between 6:55 and about 7:08 pace (slightly under my target of 7:15) (for Ellie- 4:20 and 4:30 min/k). We actually did what I did last time, which was run for 3:40 efforts, and take pace from the 500m markers, so rather than running 800m in 3:27 our fastest rep would actually have been more like 850m in 3:40. However, this approximation plan is the only way I can do my speedwork outside in the morning, and I'd rather be inaccurate outside than accurate on the t/mill at this stage. I may do some work on the t/mill later on, to make sure I'm on target. Key run 3 (a nice slow 12 miles) will probably be on Sunday, as I have my ocean swim on Sat. Soo nervous and excited. Can't believe I've signed up to drink saltwater non-stop for 2800m!
A (talented but not all that obsessive) triathlete friend of ours has decided to run Rotorua. I've recommended FIRST to her, so it'll be interesting to see how she finds it. She lives nearby, so I may be able to stop dragging P out for speedwork. I'm buzzing with that great feeling of inspiring or helping someone. Yay! Am getting the same feeling from talking to my little sis about our family tri in April. R, Mum and I are doing the team event (4k run for me. Sahweet!) and J is doing the whole shebang. Yay! We're actually hoping that J will be able to take on Mum and R and that we will be able to run together. She wants to stay below 5:30min/k for the run leg, and I know she can do it but that the added motivation will help also, I would love to cross the finish line together.
So when I took a break between set 2 and set 3, and the hottie in the next lane called out "Come on! I'm trying to keep up with you!" I felt pretty darn good. My next 500 was the fastest of the lot and it wasn't until at least lap 14 that I started questioning myself, eventually concluding that if it wasn't sarcastic it must have been patronising...
Anyway, on a training update note:
Key runs 1 and 2 of week 14 (to go) went well. #1 was my tempo run on Monday while P du'd. It wasn't quite 5 miles (probably more like 4) as I wanted to be back for him on his bike, but I'm ok with that. P did my speedwork with me on Weds, and all 6 800s were run between 6:55 and about 7:08 pace (slightly under my target of 7:15) (for Ellie- 4:20 and 4:30 min/k). We actually did what I did last time, which was run for 3:40 efforts, and take pace from the 500m markers, so rather than running 800m in 3:27 our fastest rep would actually have been more like 850m in 3:40. However, this approximation plan is the only way I can do my speedwork outside in the morning, and I'd rather be inaccurate outside than accurate on the t/mill at this stage. I may do some work on the t/mill later on, to make sure I'm on target. Key run 3 (a nice slow 12 miles) will probably be on Sunday, as I have my ocean swim on Sat. Soo nervous and excited. Can't believe I've signed up to drink saltwater non-stop for 2800m!
A (talented but not all that obsessive) triathlete friend of ours has decided to run Rotorua. I've recommended FIRST to her, so it'll be interesting to see how she finds it. She lives nearby, so I may be able to stop dragging P out for speedwork. I'm buzzing with that great feeling of inspiring or helping someone. Yay! Am getting the same feeling from talking to my little sis about our family tri in April. R, Mum and I are doing the team event (4k run for me. Sahweet!) and J is doing the whole shebang. Yay! We're actually hoping that J will be able to take on Mum and R and that we will be able to run together. She wants to stay below 5:30min/k for the run leg, and I know she can do it but that the added motivation will help also, I would love to cross the finish line together.
Friday, January 19, 2007
Long Run #1 (official)
Total distance: 11.43 mi
Total time: 1:46:04
Av pace: 9:16
Goal pace: 9:54
Av HR: 160
To try to get a better idea of where I'm at, I planned another mostly flat. Mostly flat, that is, apart from the 1.5 mi of downhill at the beginning, and the 2 miles of uphill at the end (gradual at first, steep for most of the last mile or so). I ran a solid pace of about 9:00 for the flat part, keeping my average HR at 155, but the hill slowed me down big time. I am surprised I slowed as much as I did (to over 10s), especially given that my HR increased to an overall average of about 160 from that point! I guess that's what a big hill at the end of a long run does, but I'd never really had the data before. So, all in all, my first week of doing FIRST properly has been a great success. I am feeling like this marathon is not so far beyond my reach, though I know not every week will be like this one, and I have a long way to go (I can barely imagine myself running 15 miles at the moment, let alone running 26.2!)
The other exciting thing about this run? It was my first ever long before work run and my first pre-5am wake up (other than for races). I guess I really am a triathlete now ;-) I woke up at 4:40, had coffee and some bircher, grabbed some water and set off. I loved it- will definitely consider doing more long weekday runs. Right- off to treat myself to a smoothie, just wanted to post this run before the weekend!
Total time: 1:46:04
Av pace: 9:16
Goal pace: 9:54
Av HR: 160
To try to get a better idea of where I'm at, I planned another mostly flat. Mostly flat, that is, apart from the 1.5 mi of downhill at the beginning, and the 2 miles of uphill at the end (gradual at first, steep for most of the last mile or so). I ran a solid pace of about 9:00 for the flat part, keeping my average HR at 155, but the hill slowed me down big time. I am surprised I slowed as much as I did (to over 10s), especially given that my HR increased to an overall average of about 160 from that point! I guess that's what a big hill at the end of a long run does, but I'd never really had the data before. So, all in all, my first week of doing FIRST properly has been a great success. I am feeling like this marathon is not so far beyond my reach, though I know not every week will be like this one, and I have a long way to go (I can barely imagine myself running 15 miles at the moment, let alone running 26.2!)
The other exciting thing about this run? It was my first ever long before work run and my first pre-5am wake up (other than for races). I guess I really am a triathlete now ;-) I woke up at 4:40, had coffee and some bircher, grabbed some water and set off. I loved it- will definitely consider doing more long weekday runs. Right- off to treat myself to a smoothie, just wanted to post this run before the weekend!
Wednesday, January 17, 2007
Another bullseye
Well, key run #2 is dead and buried (just like I felt before I started). It's a long story.
My boss was away yesterday, and the weather was perfect. What better way to celebrate finishing work before 6 than a brick workout with my man?
We headed out to Scorching Bay to ride/run through some of the course for Monday (it's a public holiday here), just a nice 20k out and back and a quick 2.5k loop on the run course. The first 5k or so of the ride was awesome- spinning along in an easy gear at about 23-28mph and I felt confident in my improved cycling skills- so nice to ride easy on fresh legs. Guess I should have twigged! Of course we met the headwinds after that, and apart from one stretch it felt as if they never left us (though they obviously must've) The super speeds were more the result of a massive tailwind than my buff legs. Still, I had gears left for Africa, and I definitely know my technique has improved- I stayed above 13mph on the hill in both directions, my fast is faster and my slow is faster too!
The run was fine- I was thinking about doing my tempo run last night to free up this morning, but decided at the 1.25k turnaround that I wasn't into doing the loop two more times, even though I felt like I could have held the pace (about 7:58). I had pulled ahead of P early on, which was quite fun, but he was right on my tail (being polite by not passing) on the way back, and when I told him to move his sorry ass at the end, he sure moved it. We would have had maybe 150m left and I think he must've finished about 100 metres ahead of me!
Had a quick stretch (it was after 8 and I was hungry, OK?), then P opened the boot (trunk..) to get the bike rack. Close boot. Put rack on boot. Put bike on rack. Grab lock. Grab key for lock. Wait. Grab key? Key not in pocket. Key not in door of boot. Key not on ground. Uh-oh.
So there we were, phones, credit cards, sweaters and water in the car. Us and my bike (minus the front wheel) on the outside. Fortunately it wasn't long before someone came past with a phone we could borrow, we only had to wait about 35 minutes for the AA, and it was warm enough to be outside in skimpy summer workout gear (with a little jumping about to keep warm!). Also, it meant we could justify Thai food for dinner! Like I said to P, I would have chosen the evening we had over an evening at home or at work any day!
BUT, getting home at 9:30 and eating Thai food did mean I was feeling very full and very tired at 5:15 this morning when my horrid alarm went off. And very disoriented ten minutes later when I re-awoke! I was still drinking my coffee, surreptitiously, on the bus to the gym, and I absolutely could not face food, so I wasn't feeling that confident about hitting my pace target for this morning's tempo run (8:15s). But thanks to my trusty ipod, I did! I did my 4 miles in 32:20, 8:05. Cool.
So, as a result of this week's runs so far, I think I can confidently base my goal pace around an 8:00 10k pace. This means that my intervals should be done at 7:15 pace (1:46 for a 400/3:30 for an 800) and my tempo runs should be between 8:15 and 8:30. My long runs will be based on PMP, which is still 9:09 (ambitious 4:00 pace). FIRST gives me a PMP of 8:45 (3:50ish), but it ain't going to happen, not the first time, and definitely not on the Rotorua course.
I felt like I deserved the muffin I had with my marathon-buddy before work. I'm tossing up at the moment whether to do an Oly on Feb 11th, or whether to run with her and hopefully help her finally break 2:00 in a half that day. I don't know. I really hate that half, but I really want her to break 2:00, and it would be interesting to see what "racing" together is like. Hmm.
I also had a good swim today. It was lunchtime and I didn't have much time, so I had 40 minutes max. And in that 40 minutes, I did 2k. I did wear flippers for about 500m, so it's not great, but it was also pretty crowded, and I spent a lot of time getting caught behind a woman who thought breaststroke in the medium lane was a good idea. And how random are girls who swim properly wearing string bikinis? Give me my speedos any day.
Worked late again, and shouldn't be posting at all. Should be doing dishes and getting ready for tomorrow, but the dishes can wait, so will get ready and then maybe have some camomile tea while I read my book.
(ps: not that I'm 12 or anything.. but this is post #69 *giggles*
My boss was away yesterday, and the weather was perfect. What better way to celebrate finishing work before 6 than a brick workout with my man?
We headed out to Scorching Bay to ride/run through some of the course for Monday (it's a public holiday here), just a nice 20k out and back and a quick 2.5k loop on the run course. The first 5k or so of the ride was awesome- spinning along in an easy gear at about 23-28mph and I felt confident in my improved cycling skills- so nice to ride easy on fresh legs. Guess I should have twigged! Of course we met the headwinds after that, and apart from one stretch it felt as if they never left us (though they obviously must've) The super speeds were more the result of a massive tailwind than my buff legs. Still, I had gears left for Africa, and I definitely know my technique has improved- I stayed above 13mph on the hill in both directions, my fast is faster and my slow is faster too!
The run was fine- I was thinking about doing my tempo run last night to free up this morning, but decided at the 1.25k turnaround that I wasn't into doing the loop two more times, even though I felt like I could have held the pace (about 7:58). I had pulled ahead of P early on, which was quite fun, but he was right on my tail (being polite by not passing) on the way back, and when I told him to move his sorry ass at the end, he sure moved it. We would have had maybe 150m left and I think he must've finished about 100 metres ahead of me!
Had a quick stretch (it was after 8 and I was hungry, OK?), then P opened the boot (trunk..) to get the bike rack. Close boot. Put rack on boot. Put bike on rack. Grab lock. Grab key for lock. Wait. Grab key? Key not in pocket. Key not in door of boot. Key not on ground. Uh-oh.
So there we were, phones, credit cards, sweaters and water in the car. Us and my bike (minus the front wheel) on the outside. Fortunately it wasn't long before someone came past with a phone we could borrow, we only had to wait about 35 minutes for the AA, and it was warm enough to be outside in skimpy summer workout gear (with a little jumping about to keep warm!). Also, it meant we could justify Thai food for dinner! Like I said to P, I would have chosen the evening we had over an evening at home or at work any day!
BUT, getting home at 9:30 and eating Thai food did mean I was feeling very full and very tired at 5:15 this morning when my horrid alarm went off. And very disoriented ten minutes later when I re-awoke! I was still drinking my coffee, surreptitiously, on the bus to the gym, and I absolutely could not face food, so I wasn't feeling that confident about hitting my pace target for this morning's tempo run (8:15s). But thanks to my trusty ipod, I did! I did my 4 miles in 32:20, 8:05. Cool.
So, as a result of this week's runs so far, I think I can confidently base my goal pace around an 8:00 10k pace. This means that my intervals should be done at 7:15 pace (1:46 for a 400/3:30 for an 800) and my tempo runs should be between 8:15 and 8:30. My long runs will be based on PMP, which is still 9:09 (ambitious 4:00 pace). FIRST gives me a PMP of 8:45 (3:50ish), but it ain't going to happen, not the first time, and definitely not on the Rotorua course.
I felt like I deserved the muffin I had with my marathon-buddy before work. I'm tossing up at the moment whether to do an Oly on Feb 11th, or whether to run with her and hopefully help her finally break 2:00 in a half that day. I don't know. I really hate that half, but I really want her to break 2:00, and it would be interesting to see what "racing" together is like. Hmm.
I also had a good swim today. It was lunchtime and I didn't have much time, so I had 40 minutes max. And in that 40 minutes, I did 2k. I did wear flippers for about 500m, so it's not great, but it was also pretty crowded, and I spent a lot of time getting caught behind a woman who thought breaststroke in the medium lane was a good idea. And how random are girls who swim properly wearing string bikinis? Give me my speedos any day.
Worked late again, and shouldn't be posting at all. Should be doing dishes and getting ready for tomorrow, but the dishes can wait, so will get ready and then maybe have some camomile tea while I read my book.
(ps: not that I'm 12 or anything.. but this is post #69 *giggles*
Monday, January 15, 2007
Target HIT!
My run this morning was great. I have decided to do my training runs from the gym, so I got up, had coffee and a muesli bar and headed down to the bus. By the time I got to the gym, it was 6:30 and I was quite perked up. MUCH better than dragging myself out of the house and heading straight into the long downhill.
I wanted to run outside this morning, so I had to sacrifice accuracy in terms of distance/pace, (I ran along the waterfront where every 500m is marked, so did 2:00 intervals instead of distance and then did some guesstimating) but am 99% sure I met my target easily. The total run was about 11 km and it took me about an hour. I spent 42 minutes doing the workout part of the run, and in that time, covered 7.5km. I can't figure out how much distance I covered in my 24 minutes of intervals and my 18 minutes of rest (I walked to get my HR down in between), but at the start of one interval I was at the beginning of a 500m stretch, so I decided just to run the 500m to check my pace. 2:10, for a 6:54 pace. Obviously this isn't completely accurate, and I may not have been completely consistent, but I doubt that I would have been hitting under 400m for the other 2:00 intervals. Yay!
Wednesday is a tempo run- much harder than intervals, so we'll see how I do that.
I had a swim scheduled for this evening, but I didn't leave work til 7, so decided to shuffle my programme for the week. This first week back at work could be tough on me, so I don't want to push it.
I wanted to run outside this morning, so I had to sacrifice accuracy in terms of distance/pace, (I ran along the waterfront where every 500m is marked, so did 2:00 intervals instead of distance and then did some guesstimating) but am 99% sure I met my target easily. The total run was about 11 km and it took me about an hour. I spent 42 minutes doing the workout part of the run, and in that time, covered 7.5km. I can't figure out how much distance I covered in my 24 minutes of intervals and my 18 minutes of rest (I walked to get my HR down in between), but at the start of one interval I was at the beginning of a 500m stretch, so I decided just to run the 500m to check my pace. 2:10, for a 6:54 pace. Obviously this isn't completely accurate, and I may not have been completely consistent, but I doubt that I would have been hitting under 400m for the other 2:00 intervals. Yay!
Wednesday is a tempo run- much harder than intervals, so we'll see how I do that.
I had a swim scheduled for this evening, but I didn't leave work til 7, so decided to shuffle my programme for the week. This first week back at work could be tough on me, so I don't want to push it.
Sunday, January 14, 2007
Time to step up...
I am officially in the land of marathon training now. With 15 weeks to go, I am not planning to break any land speed records, but if the difference between my first and second semi-official long runs is anything to go by, I will be able to go the distance Last week's 9-miles killed me, and although Friday's 10-miler (which ended up close to 11) was still pretty slow (over 10min/m.. not sure by how much), my average HR was 148, and I felt almost GOOD. If I am not feeling confident, the plan is to run it with my friend C. I think we'd enjoy sharing our first marathon, and it'll give me a taster, and take some of the pressure off.
So, here's my planned next two weeks of training. I'm taking my 10k pace as 5min/k (8min/m). I'm not sure how accurate this is, but I was running 6:50 pace fairly easily on the track last year, and my tri runs have mostly been around the 8min/m mark. I'm also starting with a PMP of 9:09. Ambitious, yes. But we'll see. If I miss pace on the next two long runs, I will change my "goal" to 4:30.
Monday- AM: Key run #1: 10 w/up, 12 x 400m, 90s RI, 10 cool down (gym to Frank Kitts, 6 x 2:00 efforts out, 6 back)
PM: long swim 3000m
Tuesday- AM: weights
PM: sea swim
Weds- AM: Key run #2: easy to Frank Kitts, 4m tempo (5:15/km), easy back
PM: bike workout (spin/trainer/outside)
Thurs- AM weights
Fri- AM: Key Run #3: 11mi, 9:55min/mi
Sat- sea swim (4 x fountain = 2800m), recovery/technique bike ride
Sun- rest
Week 16
Mon- Scorching tri (tri run = key run #2)
Tuesday- AM: weights
PM: Sea swim
Weds: AM key run #1 10-20 w/up, 6 x 800 (4:00m), 90 RI (t/mill)
Thurs: AM: yoga
PM: sea swim
Fri: REST
Sat: 2.8k sea swim (race)
Sun: Key run #3 12mi, av 10:10 min/m
Comments?
One more thing. I hereby promise to stop looking to the past and comparing myself to my old training buds or my former self. From now on, I measure my success by comparing my results to my FIRST guides, and by comparing my progress to the first official runs. It doesn't matter that less than a year ago I ran my first 20 miler over 1 min/m faster than I ran my 10-miler on Friday, or that my first half marathon took less time. Everyone who reads me knows I was fast once, and it's time for me to move on. Hi, I'm Kate and I'm slow.
So, here's my planned next two weeks of training. I'm taking my 10k pace as 5min/k (8min/m). I'm not sure how accurate this is, but I was running 6:50 pace fairly easily on the track last year, and my tri runs have mostly been around the 8min/m mark. I'm also starting with a PMP of 9:09. Ambitious, yes. But we'll see. If I miss pace on the next two long runs, I will change my "goal" to 4:30.
Monday- AM: Key run #1: 10 w/up, 12 x 400m, 90s RI, 10 cool down (gym to Frank Kitts, 6 x 2:00 efforts out, 6 back)
PM: long swim 3000m
Tuesday- AM: weights
PM: sea swim
Weds- AM: Key run #2: easy to Frank Kitts, 4m tempo (5:15/km), easy back
PM: bike workout (spin/trainer/outside)
Thurs- AM weights
Fri- AM: Key Run #3: 11mi, 9:55min/mi
Sat- sea swim (4 x fountain = 2800m), recovery/technique bike ride
Sun- rest
Week 16
Mon- Scorching tri (tri run = key run #2)
Tuesday- AM: weights
PM: Sea swim
Weds: AM key run #1 10-20 w/up, 6 x 800 (4:00m), 90 RI (t/mill)
Thurs: AM: yoga
PM: sea swim
Fri: REST
Sat: 2.8k sea swim (race)
Sun: Key run #3 12mi, av 10:10 min/m
Comments?
One more thing. I hereby promise to stop looking to the past and comparing myself to my old training buds or my former self. From now on, I measure my success by comparing my results to my FIRST guides, and by comparing my progress to the first official runs. It doesn't matter that less than a year ago I ran my first 20 miler over 1 min/m faster than I ran my 10-miler on Friday, or that my first half marathon took less time. Everyone who reads me knows I was fast once, and it's time for me to move on. Hi, I'm Kate and I'm slow.
Saturday, January 06, 2007
A break from reminiscing..
..to discuss all that training yada yada.
Today I began my Official Marathon Training. I spent the morning thinking about a training plan (I had done some thinking already but hadn't quite decided) and eventually decided on FIRST. On tap for today was a 9-miler, so I planned out a cool new route (which I accidentally navigated away from before I saved it), squeezed into my new Skins, added an ipod and headed out.
The route I planned was probably a bit hard for a first official "long" run. It took in some quite exposed places on a VERY windy day, and included a pretty steep uphill that's over a mile long. I was feeling pretty average and my HR showed it- my average was 162!! AND I only just made it home within 1:30 (10min/m average). I'm feeling a tad concerned about an April 28 marathon, but I've reminded myself that the point on training is to get BETTER so I'm hardly going to be ready now. Also, getting used to the "finishing is success" mindset- tough considering that my marathon training originally started when an unofficial BQ was a potentially achievable goal!
Later this afternoon I went for a very good 2000m swim. I evenly split my first 2 sets of 500m (10:30) and negatively split the last set of easy/medium/hard 50s (the first two were 1:03/58/55 and the last was 59/57/53!) I beat my old PB 25m time (hit 22 for the first time ever) and for the first time felt that I was keeping reasonably good form during speedwork. YAY
I am planning to swim every workout day (6 per week) for the next week, until I start back at work, as the Capital Classic is in exactly 3 weeks! Some of these will be sea swims, probably either 750 or 1500m, so they won't be particularly taxing, so I will be adding some strength work, running and maybe cycling too. I still have a sprint tri this month and possibly an Oly in Feb, so need to keep up with the biking. Plus, it's a great way to spend fabulous quality time with P (we are finally riding together well!) It is also hopefully a good way to get rid of the SIX extra pounds of FAT that have crept (ok, not so much "crept") on over the holiday/vacation period. That and a massive reduction in sugar and deep fried food. Repeat after me: "Chocolate is not a breakfast food." Overall I want to lose 10 lb, and have a racing weight of 129. Obviously, if I manage to put some muscle on, I will be comfortable with a higher weight (low 130s) but I definitely have a LOT of fat I need to lose (so don't look too closely at those bikini pics.. PLEASE.. except for the ones where my arms look nice and defined. Look at those.)
Today I began my Official Marathon Training. I spent the morning thinking about a training plan (I had done some thinking already but hadn't quite decided) and eventually decided on FIRST. On tap for today was a 9-miler, so I planned out a cool new route (which I accidentally navigated away from before I saved it), squeezed into my new Skins, added an ipod and headed out.
The route I planned was probably a bit hard for a first official "long" run. It took in some quite exposed places on a VERY windy day, and included a pretty steep uphill that's over a mile long. I was feeling pretty average and my HR showed it- my average was 162!! AND I only just made it home within 1:30 (10min/m average). I'm feeling a tad concerned about an April 28 marathon, but I've reminded myself that the point on training is to get BETTER so I'm hardly going to be ready now. Also, getting used to the "finishing is success" mindset- tough considering that my marathon training originally started when an unofficial BQ was a potentially achievable goal!
Later this afternoon I went for a very good 2000m swim. I evenly split my first 2 sets of 500m (10:30) and negatively split the last set of easy/medium/hard 50s (the first two were 1:03/58/55 and the last was 59/57/53!) I beat my old PB 25m time (hit 22 for the first time ever) and for the first time felt that I was keeping reasonably good form during speedwork. YAY
I am planning to swim every workout day (6 per week) for the next week, until I start back at work, as the Capital Classic is in exactly 3 weeks! Some of these will be sea swims, probably either 750 or 1500m, so they won't be particularly taxing, so I will be adding some strength work, running and maybe cycling too. I still have a sprint tri this month and possibly an Oly in Feb, so need to keep up with the biking. Plus, it's a great way to spend fabulous quality time with P (we are finally riding together well!) It is also hopefully a good way to get rid of the SIX extra pounds of FAT that have crept (ok, not so much "crept") on over the holiday/vacation period. That and a massive reduction in sugar and deep fried food. Repeat after me: "Chocolate is not a breakfast food." Overall I want to lose 10 lb, and have a racing weight of 129. Obviously, if I manage to put some muscle on, I will be comfortable with a higher weight (low 130s) but I definitely have a LOT of fat I need to lose (so don't look too closely at those bikini pics.. PLEASE.. except for the ones where my arms look nice and defined. Look at those.)
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