Posts Tagged Blogging
4.36 mile run
I want to be a faster runner. I’ve never really thought that I could run fast, it just never crossed my mind. My 8K results lit a fire in me, so to speak, and now I want to be faster, and more importantly, I am convinced that I can be. I have no idea what my goal pace should be for any given distance. I don’t know how much it is reasonable to expect to improve over X number of days, weeks, months or years. And I don’t care. I’m arbitrarily choosing the Charlottesville half-marathon as my first checkpoint. I want to finish it in under two hours. Is that realistic considering my time last year was 2:25:28? Maybe not. I’m going to try anyways. According to the Race Time Predictor, I should be able to run a 5K in 26:07, which is an 8:24 pace, and run a 10K in 54:21, which is an 8:45 pace. My only 5K race (not attached to a triathlon) was 29:54, so I just need to shave 4 minutes….I know I can do it. Not entirely sure when I’ll do it, but I know I can.
Training starts tomorrow. I’ve posted my training plan on the “Training Plan -2011” page. I’m going to focus on running again through this winter, just like last year. This time, though, I am going to place my focus on running fast, rather than running far. I’m starting with one day of speed work each week and add a second day of speed work in the last 12 weeks or so of training. I’m going to try to do some interim races to track my progress, or at least do “home” races every few weeks. I’m also adding two days of weight training back to my training. Adding muscle can’t hurt and I know that I’ve lost a lot of strength since I stopped lifting in favor of HIM training. Something new I’m going to try is doing yoga once a week too. I’m hoping that placing an emphasis on stretching at least once a week will prevent any encounters with IT band issues or any other injuries that can crop up. As you’ll see in my schedule, I’ll be running significantly more (miles and days) every week than I have in the past, so I want to make sure to stay healthy! I’m hoping yoga helps in that. I’m not planning on taking any yoga classes right now, just doing videos or on-demand at home. I think it would be a bit ambitious for me to actually go somewhere to do yoga right now. It will be much easier to fit into my schedule if I can do it right here. My alarm is set to start tomorrow at 6AM, and I’ve already chosen a program from the on-demand menu. I need to pick up some yoga DVDs to try. I have one, but it has gone missing, and I’m afraid I may have let someone borrow it and will never see it again.
My planned training for this week is:
Monday – Yoga AM, NROLW Stage 1 A1 PM
Tuesday – Run 3 miles
Wednesday – Run 5 x 400 m @ 5K pace
Thursday – Run 3 miles AM, NROLW Stage 1 A2 PM
Friday – Rest
Saturday – Run 3 miles
Sunday – Run 5 miles
Monday and Thursday may be tough to get everything done because I have dog agility training classes both evenings, but I’m going to do my best to do the lifting. If I have to miss one of the days, I will do the second day on Saturday.
By the way, if you reading from an RSS reader, I did some work updating the look of my blog today. I’m not 100% it is going to stay like this. I’m not in love with the new layout/theme yet. I did change the main title of my blog- “Triathlon Training Blog” was just too boring. This is my journey of becoming stronger and faster and going longer. It’s only taken me a year and a half to be a little more interesting, but better late than never! Let me know what you think of the new look!
We had a very busy but also lazy weekend. I am finding it hard to get motivated to start working out again since every time I do I end up so sore. So, I did no physical activity Saturday or Sunday beyond long walks with the dog. I really need to take some time and figure out when I am going to exercise and just schedule it into my day so I can’t bail. I’m thinking morning workouts might be the answer.
On Saturday evening, I finally got to meet fellow blogger, Amy and her boyfriend Drew. I have been reading Amy’s current blog since she started it and read her previous blog since spring of last year. She was originally supposed to do Timberman as her first half-Ironman also, but unfortunately broke her elbow while out in San Francisco for the Escape from Alcatraz race, so wasn’t able to do it this year. We had a fabulous Thai dinner in DC followed by a very late night of DC nightlife. Curtis’s birthday was Sunday, so we had to celebrate! Amy was the good blogger with the camera, and has a picture of the two of us posted on her blog. I would say my first meeting of a blogger in real life was quite the success!
Anybody still out there? I’m probably completely off anyone’s radar in the blog world. I have been majorly lacking in motivation to blog lately. I feel like I have so many things going on, but the truth is that I could make time for it if I wanted to. I still read every blog in my reader plus some forums every day, but I’ve been slacking in the commenting and in posting. As I’m getting into my HIM training, I’m really going to need the accountability that the blog offers. So I’m going to really try to be better about at least recording my daily workouts. I’m not going force myself to write a long and detailed post everyday right now, because I know myself and that will just give me an excuse NOT to write a post at all. That’s my plan and I’m sticking to it!
I had an extremely lazy week last week. I had exams on Wednesday, which gave me an excuse not to workout in the beginning of the week and then mental exhaustion was my excuse for the end of the week. Today, I finally managed to drag my butt outside for a 4 mile run with Tara. It felt good to move again. The first mile or so was the hardest mentally getting myself to not just walk. It’s really silly that I know I can run the distance, but I still struggle with mind games when I start runs. This week I have no excuses for not getting every workout in. Since classes are over, and I’m only working part time, I have oodles of free time. Here’s my plan:
Monday: NROLW Stage 6
Tuesday: Bike 60 minutes
Wednesday: Swim 45 minutes; Run 30 minutes
Thursday: Bike 90 minutes; NROLW Stage 6
Friday: Swim 45 minutes; Run 40 minutes
Saturday: Bike 120 minutes
Sunday: Swim 30 minutes; Run 65 minutes
My posts have been pretty boring of late. I’ve been writing nothing but a blow by blow account of each training exercise I do, and I know it can’t be terribly exciting reading. I’m going to try and start blogging about the experience more than the facts and stats, although I must admit, it is a whole lot easier to do the usual. I’ll still record my workouts, but it will be a much shorter and quicker review and any tech-y info I’ve got for the session. For today, I did a 4 mile run mapped out on Gmaps pedometer. It was pretty hot, but cloudy so no blaring sun the whole time, which was a nice treat.
Duration: 42.54 (10:43 pace)
Average heart rate: 174
Maximum heart rate: 188
Today was supposed to be a biking day, but I have dinner plans tonight and I just didn’t want to bike. I don’t know why lately, but I’ve not been wanting to do anything other than run. There was a time when I absolutely loathed running, and now I can’t get enough! I’ve been looking into some possible running races after the tri and in the spring. There’s a 5K the weekend after the tri at my high school that I’d like to do. I was reading up about it today, and apparently it draws a pretty interesting crowd of elite runners from Kenya. This year will be the 10th anniversary of the first race…I don’t think I even knew about it when I was in high school, but apparently it’s a pretty big deal. I might just sign up even if I don’t feel up to running it a week after the Oly. It benefits the program in place there for mentally challenged students to help them through a mainstream high school. The other race I’m considering is the Charlottesville half marathon in April. It’s supposed to be a beautiful and really challenging course. And I try to take every opportunity I can to get down to my alma mater!
I love multi-sport, but I really feel the need to mix it up a little bit and try some new things. I’ve gotten a little bored with my training schedule lately, particularly the long bike rides as I mentioned before. I think a big problem is that I just don’t like to ride by myself because with the higher mileage, I end up so far from home and alone. I love riding with Curtis on the weekends, but he doesn’t usually get home early enough on weekdays to ride with me before it gets dark. Especially now that the days are getting shorter again. (Side note- I am SO excited for fall and cooler weather to come!!). I’m beginning to wonder if I have the mental determination to stick with training long enough to do an Ironman, which is my eventual goal. I guess I’ll just take it one stepping stone at a time and see how things go. Speaking of goals and stepping stones, I don’t think I’ve ever shared my long-term racing goals, so here they are:
1. Complete an Olympic distance triathlon in Fall 2009
2. Complete a half marathon in Spring 2010
3. Complete a half Ironman in Fall 2010
4. Complete a marathon in Fall 2011
5. Complete an Ironman in 2012
I’m not trying to rush things on distance progressions, clearly! I do eventually want to complete an Ironman, and I think three years gives me plenty of time to attain that goal.
What are your long term fitness goals?
Finally! Decent weather! This evening was sunny, with no rain clouds in sight, so Curtis and I finally got to go for a bike ride outside. It was quite hot and humid, but not too bad (bearable) with the wind on the bike. We did 20.76 miles total in 1:30, with an average speed of about 13.x mph. I’ll try to check on the exact numbers and update tomorrow, because I don’t remember them off the top of my head. I dont want to go retrieve my cycling computer right now since it’s all the way downstairs in the garage, and I’m quite tired lying here in bed. The ride was actually quite good, despite the heat and humidity. I still found that I was going out too hard in the first half and killing my legs in the second half. I really need to work on that. I also fixed my cadence monitor, so I spent most of the ride watching that and realizing how much harder it is to keep it above 90 on a real bike versus the stationary bikes at the gym. Having the cadence measure has also helped me realize that I’ve been trying to push too big a gear for extended periods of time. I think that’s a major contributor to always killing my legs on the second half of a bike ride. I think it’s going to be a really great tool to improving my cycling.
I should mention that I did workout yesterday too, I lifted for 45 minutes and rode the stationary bike for an hour. I don’t remember my exact routine for the lifting, but I know the core work included a modified pilates bridge on a stability ball and bicycle crunches. We also attempted to do the bicycle crunches on a bosu ball, and it was so hard! Attempting to balance on my back and move my arms and legs at the same time is not one of my strengths! We also did some horizontal wood choppers, prisoner squats + knee-up, more squats, lat pull down, row, press, wall sit, bench lunges, and bicep curls. There may have been a few more things that I forgot, but you get the gist of it. As usual a full body workout, and it was quite tough. I worked out with a different group than I usually did today, but I have noticed across the board at all the different groups there are some people that just don’t push themselves. I don’t get it. Why waste the money and go through the motions if you’re not going to really push yourself to succeed? Is it just for the bragging rights to say they worked out? I can’t believe it when I see people changing to lighter weights than our trainer gives, when they can do the full weight. Oh, well! They’re only cheating themselves on a great workout!
I mentioned I also rode the stationary bike for an hour. Nothing too exciting here, actually quite the opposite. I was so bored! I usually can do the machines for a long time without any entertainment other than people-watching, but yesterday was tough. I barely managed to stay on for the full 60 minutes because I was so bored. I’m so glad I have my own bike to ride outside and I can’t wait to get a trainer so I can ride in my own house and watch tv or something to keep myself occupied.
Overall, I’m pretty happy with my effort this week. I’ve even kept up with my blogging! The rest of the weekend is going to be spent moving…packing on Saturday and then taking all my stuff to the new place on Sunday. I’ll be lifting lots of heavy boxes, but luckily I’ll have lots of help from my brothers and Curtis!
I have been a terrible blogger lately! I’m afraid I’m not going to get much better and just fall off the wagon completely! Don’t worry though, despite my absence in the blogosphere, I have been getting better about training regularly again. Starting Wednesday last week, I’ve actually done something 4/5 days, which is not bad coming off of at least a week of nothing!
On Thursday, the weather was crappy- very cloudy and drizzly, but I decided to go swimming anyways. My gym’s pool converts from indoor to outdoor every summer. They have a giant bubble that covers it in the winter months, but during the summer it is open. I forgot how much I LOVE swimming in an outdoor pool versus indoor. I think it has to do with the air quality. There isn’t the chemical saturation you get in an indoor pool, which makes it feel less dense and thick. It wasn’t actually raining when I got in the pool, and I was really excited about the swimplan.com workout I had generated. Unfortunately, I only got to swim about 1000 meters of it before the lifeguard heard thunder and shutdown the pool. They’re required to close for 30 minutes, and I could have waited, but felt there was no point. As a former lifeguard, I knew that there is almost always going to be more thunder that pushes that 30 minutes back even farther. I didn’t have any regular clothes to run or bike or anything else, so I just went home instead of sitting around and waiting in my bathing suit. Of course, it never actually stormed, which was a huge bummer. I probably should have stayed, but you know what they say about hindsight!
Anyways my planned workout was this:
600 m Freestyle Swim, RI 0:60
Build-up (repeat 2 times):
1 x 100 m Single Arm (arm out in front- 6xleft, 6xright, 6xfull), RI 0:15
6 x 50 m Freestyle DPS, RI 0:10
1 x 100 m Zipper, RI 0:15
2 x 400 m Freestyle Pull with pull buoy, RI 0:60
12 x 100 m Freestyle Swim with fins, RI 0:15
1 x 50 m Freestyle Push & Glide, RI 0:10
1 x 50 m Freestyle Easy, RI 0:10
Total Distance: 3800 m
I only got through the Freestyle DPS drill for the first repeat of the build-up. I felt AWESOME in the water though. I’m thinking I may do this workout tonight- it’s a beautiful day and hopefully there won’t be any storms!
Friday was a blah day for me, so I opted out of working out. Saturday was pretty busy all day long with wedding stuff, so I just managed a short run/walk on Saturday evening. I got the most terrible side stitch after the first quarter mile. I tried to run through it, but after half a mile, I had to stop at to wait to cross a street. After that, it was even worse, and I was actually having trouble just walking with it, and running was miserable. I ended up doing about 2.5 miles, mostly walking. I think maybe I was dehydrated? I don’t usually get side stitches when I run, and they’ve never been so bad that I felt like I could not go on running. I decided to try the running thing again on Sunday. I am so glad I did! It was a complete 180 from the previous run. I felt great, ran a full 3 miles and walked .5 miles to cool down. I also had my roommate’s dog, who was awesome. She is pretty good at pacing, but doesn’t have the stamina for longer runs (6 miles seems to be at or close to her max), so this distance was perfect.
I’m challenging myself to post every day for the next two weeks, if I write it here, then I have to do it! After that, I’ll be gone for my wedding and honeymoon for three weeks, so I won’t be able to update during that time. I’m going to try and actually do “Thoughtful Thursday” posts for the next five weeks ahead of time, so hopefully I’ll at least have those. When I get back, I’ll only have 8 weeks till Nation’s Tri!
Hope you all had great weekends!