Well another week down and I really ahve not to much to update on. I have been running and that is about it. Nice and slow and really just focusing on trying to stay healthy and not get tired of running or tired from running. Here is the week.
Monday - 9+ (1:04:30) HR 152
Tuesday - 10 (1:10:26) HR 153
Wednesday - 7.5+ (54:00) HR 148
Thursday - 8.5 + (1:03:20) HR 151
Friday - 7 (50:14) HR 145
Saturday - 14.5 (1:42:40) HR 151
Sunday - 8.5+ (1:00:54) HR 141
Week: 65.5 (7:46:03) HR 149
MTD: 187
The week overall went really well. Since the summer has started I have been really consistent and my body has adapted to it quite well. Being that my month of May kind of sucked I was not sure if I was going to be able to jump right into the mileage like this. Not that this is a lot by any means but it is way more than I had been doing over the past 6 months which was basically nothing.
This next week should be a good week for running as I am heading out to the US track championships in Eugene, OR. Wednesday is going to be the tough one for the week just cause I will have been in a car for about 24 hours before I run. I might try and get a run in somewhere along the way just to break up the drive but none the less it is going to be a long day. Especially with a longer run on Tuesday before we leave. All I know is that I can't wait for the trails in Eugene and Portland for a week. It is going to be a great change from Grand Forks.
I have been trying to get to turtle river state park a couple of times a week which has been great just to break up the monotony of running in Grand Forks. If you looked closely at the time that it takes for most of these runs the average right around 7:05-7:10 pace. This has been my thing for the last couple weeks and it has took some getting used to but in the long run it should be more beneficial to my training. The days out at turtle river on the trails give some added challenge with the trail running and "hills" and keep me slowed down which I like as well.
My heart rate over the last two weeks has been a bit higher than I thought it would and maybe it is just due to the fact that I have never changed the battery in the thing and it is almost two years old. But on Sunday's run it was finally down to what I was expecting it to be at. 140 is about 70 percent of my max heart rate so I was thinking that it would be right around there but it has been quite a bit higher than that. I asked someone about it and they thought that maybe it was just due to the fact that my body had gotten so used to running at 6:40-6:50 pace that it was not working efficiently at the slower paces. So maybe this was the turning day in my training. Only another week shall tell. planning on right around 70 miles for the week and a great week of track and field.
Happy Running!!
Sunday, June 21, 2009
Sunday, June 14, 2009
June 8th - 14th
Another week of running with a new twist too it. For the few of you out there who actually read this I have taken a page out of some of the other blogs that I follow and have acquired what I am calling my own "mystery coach." I figured, I know how to train for a 10k and 5k but the marathon is a whole different beast. So I figured I would find someone who knows what they are doing and ask them for some guidance.
Monday - 8 - (54:30)
Easy run
Tuesday - 8 - (50:26)
2 mile w/u, 4 mile tempo (5:52, 5:51, 5:45, 5:38), 2 mile c/d
Wednesday - 7 - (50:29) HR 152
Thursday - 8.75 - (1:04:17) HR 150
Nice easy run out at turtle river
Friday - 7 - (50:27) HR 159
Saturday - 13.75 - (1:37:28) HR 153
Nice and easy long run
Sunday - 8.75 - (1:02:30) HR 153
Week total: 61.25 - (7:10:06)
MTD: 121.5
The week was good and the main thing that I am doing right now is running slow, mainly to build up my low end aerobic level. Also I started implementing the heart rate monitor back into the daily runs. So for the next couple of weeks I am really just focusing on getting in the miles and making sure that I have a good, solid base before the real specific training begins. It is still a little bit up in the air on what marathon I am going to run but it is probably going to be Kansas City.
Monday - 8 - (54:30)
Easy run
Tuesday - 8 - (50:26)
2 mile w/u, 4 mile tempo (5:52, 5:51, 5:45, 5:38), 2 mile c/d
Wednesday - 7 - (50:29) HR 152
Thursday - 8.75 - (1:04:17) HR 150
Nice easy run out at turtle river
Friday - 7 - (50:27) HR 159
Saturday - 13.75 - (1:37:28) HR 153
Nice and easy long run
Sunday - 8.75 - (1:02:30) HR 153
Week total: 61.25 - (7:10:06)
MTD: 121.5
The week was good and the main thing that I am doing right now is running slow, mainly to build up my low end aerobic level. Also I started implementing the heart rate monitor back into the daily runs. So for the next couple of weeks I am really just focusing on getting in the miles and making sure that I have a good, solid base before the real specific training begins. It is still a little bit up in the air on what marathon I am going to run but it is probably going to be Kansas City.
Monday, June 8, 2009
Back to the blog...June1st - 7th
Well the month of May was a pretty crazy. School was getting done vacations were happening work was starting up for the summer and a multitude of other things were coming to a close. So now that my life is back in order it is time to start up the blog again.
May had its good weeks and its bad weeks. I was running really well for awhile and then had a workout in the middle of the month that really seemed to kill me. It was not even that much of a workout but my body did not handle it well. It came at the end of a fairly big week for where I was at in training and I think that it was a little too much. I helped pace one of the high school kids to a 10:15 2 mile the day after an 11 mile run and a week full of 8-9 mile runs. I thought that it would be no big deal but I didn't run for a couple days after and just felt exhausted when I tried to run a couple days latter. I don't really know what it was that caused e to run like crap for the next two weeks but whatever it was is hopefully behind me now and I can get back into the swing of things and prepare for the race season this summer.
This last week was I think my first week of seven days of training since I started back up. Now that I am back to a set schedule I can manage my time a lot better and get the training that I need done. So May is behind me and here is the break down of the first week to a new month.
Monday: 8 (54:45)
Tuesday: 7.6 (51:30)
Wednesday: 7.4 (51:30)
Thursday: 9 (1:01:20)
Friday: 7.25 (48:15)
Saturday: 13.5 (1:33:30)
Sunday: 7:25 (50:00)
Week total: 60 miles
MTD: 60 miles
Well this was a good week I thought. For the most part I felt good throughout the entire week with a couple of runs that I wish had been a little different. It has been really nice running so far this week since I now have people to run with but it gets to be difficult sometimes. We always try to run slower but always seem to end up speeding up to a point that I don't want to be running at during my everyday training runs. I usually try and hold them around 6:50 pace but usually we drop closer to 6:35-6:40 by the middle and the ends get even faster. It is not like it feels difficult at all but I want my easy days to be easy and my hard days to be hard.
So this was my solution to the problem...hopefully. Get a good tempo in to get the race mode out of all of us. So sometime this next week I'll throw in an easy tempo just to get the racing out of our heads.
It is not like the paces that we have been running is all that fast and maybe the couple of seconds faster per mile is not that big of a deal but I really don't know. Is it always better to stay on the side of caution?
Something else that I started doing lately is walking at the end of my runs. I usually stop at least 200 meters away from my apartment just to get a better cooldown in. I used to just finish at the door and then go inside grab something to drink and then sit down. I started thinking about it and there is really nothing that could be dumber. So in my mind this will be a great change to my training.
But overall the week was good. I had a couple of easy recovery type days when I was on my own or just made the others run slower so that was good. I would have to say that the best run of the week was my long run on Saturday though. My legs felt great and I got to run with a god friend of mine from high school, Matt Damico. It has been a very long time since I have been on a run with this guy and it is probably going to be one of the lasts runs in awhile too. I ran the 3.5 miles to his dads house and we went for a great 45 min run and then we parted ways and I back off to my house. I ended up a little farther away from my house than I wanted to be so I ended up walking about .75 miles at the end of the run as I didn't really want to make it a 14+ day. Matt I must thank you for the run it was great seeing you and hopefully we can get another run in before you leave Minnesota. I wish you and your wife the best of luck on your upcoming endeavours.
Right now my plan is to stay in the 60-70 range for all of June and then move up to the 70-80 range for July and 80-90 for August and the beginning of September. This is all depending on how my legs feel during the training. I am pretty confident that I will be able to handle the higher mileage by adding morning runs into my routine so I may try to build up a little fast so I can get a couple weeks in at right around 100. This all in the planning still but for the most part it will be about like I said.
One last thing. I know that in my first post back at the beginning of April I mentioned that I was planning on running the Bismarck marathon in September. Well that was a little to close for me and so I changed it to either Des Moines or Kansas City. As much as I would love to run Twin Cities my old roommate is getting married the day before so that pretty much puts that one out of the question. The Kansas City and Des Moines are on the same weekend and are about the same distance away. I know people that live in both of the areas so I have places to stay so that is not the issue. I was leaning more towards Des Moines right away due to it being a little flatter and better competion but right now I am thinking that Kansas City is going to be the one. I figure that I will be shooting for right around 2:35 and last year the winner went 2:35 at KC compared to 2:24 at DM. So at least I would be closer to the leaders at KC. Plus it is on Saturday which sould give me a day to recover before driving home unlike DM which is on Sunday...that would be a LONG day.
Happy running!!!
May had its good weeks and its bad weeks. I was running really well for awhile and then had a workout in the middle of the month that really seemed to kill me. It was not even that much of a workout but my body did not handle it well. It came at the end of a fairly big week for where I was at in training and I think that it was a little too much. I helped pace one of the high school kids to a 10:15 2 mile the day after an 11 mile run and a week full of 8-9 mile runs. I thought that it would be no big deal but I didn't run for a couple days after and just felt exhausted when I tried to run a couple days latter. I don't really know what it was that caused e to run like crap for the next two weeks but whatever it was is hopefully behind me now and I can get back into the swing of things and prepare for the race season this summer.
This last week was I think my first week of seven days of training since I started back up. Now that I am back to a set schedule I can manage my time a lot better and get the training that I need done. So May is behind me and here is the break down of the first week to a new month.
Monday: 8 (54:45)
Tuesday: 7.6 (51:30)
Wednesday: 7.4 (51:30)
Thursday: 9 (1:01:20)
Friday: 7.25 (48:15)
Saturday: 13.5 (1:33:30)
Sunday: 7:25 (50:00)
Week total: 60 miles
MTD: 60 miles
Well this was a good week I thought. For the most part I felt good throughout the entire week with a couple of runs that I wish had been a little different. It has been really nice running so far this week since I now have people to run with but it gets to be difficult sometimes. We always try to run slower but always seem to end up speeding up to a point that I don't want to be running at during my everyday training runs. I usually try and hold them around 6:50 pace but usually we drop closer to 6:35-6:40 by the middle and the ends get even faster. It is not like it feels difficult at all but I want my easy days to be easy and my hard days to be hard.
So this was my solution to the problem...hopefully. Get a good tempo in to get the race mode out of all of us. So sometime this next week I'll throw in an easy tempo just to get the racing out of our heads.
It is not like the paces that we have been running is all that fast and maybe the couple of seconds faster per mile is not that big of a deal but I really don't know. Is it always better to stay on the side of caution?
Something else that I started doing lately is walking at the end of my runs. I usually stop at least 200 meters away from my apartment just to get a better cooldown in. I used to just finish at the door and then go inside grab something to drink and then sit down. I started thinking about it and there is really nothing that could be dumber. So in my mind this will be a great change to my training.
But overall the week was good. I had a couple of easy recovery type days when I was on my own or just made the others run slower so that was good. I would have to say that the best run of the week was my long run on Saturday though. My legs felt great and I got to run with a god friend of mine from high school, Matt Damico. It has been a very long time since I have been on a run with this guy and it is probably going to be one of the lasts runs in awhile too. I ran the 3.5 miles to his dads house and we went for a great 45 min run and then we parted ways and I back off to my house. I ended up a little farther away from my house than I wanted to be so I ended up walking about .75 miles at the end of the run as I didn't really want to make it a 14+ day. Matt I must thank you for the run it was great seeing you and hopefully we can get another run in before you leave Minnesota. I wish you and your wife the best of luck on your upcoming endeavours.
Right now my plan is to stay in the 60-70 range for all of June and then move up to the 70-80 range for July and 80-90 for August and the beginning of September. This is all depending on how my legs feel during the training. I am pretty confident that I will be able to handle the higher mileage by adding morning runs into my routine so I may try to build up a little fast so I can get a couple weeks in at right around 100. This all in the planning still but for the most part it will be about like I said.
One last thing. I know that in my first post back at the beginning of April I mentioned that I was planning on running the Bismarck marathon in September. Well that was a little to close for me and so I changed it to either Des Moines or Kansas City. As much as I would love to run Twin Cities my old roommate is getting married the day before so that pretty much puts that one out of the question. The Kansas City and Des Moines are on the same weekend and are about the same distance away. I know people that live in both of the areas so I have places to stay so that is not the issue. I was leaning more towards Des Moines right away due to it being a little flatter and better competion but right now I am thinking that Kansas City is going to be the one. I figure that I will be shooting for right around 2:35 and last year the winner went 2:35 at KC compared to 2:24 at DM. So at least I would be closer to the leaders at KC. Plus it is on Saturday which sould give me a day to recover before driving home unlike DM which is on Sunday...that would be a LONG day.
Happy running!!!
Subscribe to:
Posts (Atom)