Since my training for the week is going to be pretty boring for the rest of the year. I think I'll just post a summary of the previous week every Sunday or Monday. So here is my summary of last week's (6/25 - 7/1) workouts. It might be worth mentioning that if for the training program my week starts on Mondays.
Monday - Rest
Tuesday - 1.5 miles in 15:23 (10:16 per mile) with an average heart rate of 139.
Wednesday - 3 miles in 33:04 (10:34 per mile) average HR 141.
Thursday - Watched a bunch of crap on T.V. instead of running
Friday - should have rested but had to run since I didn't on Thursday. 2 miles in 22:10 (11:05 per mile) average HR of 144.
Saturday - 4 miles in 42:00 (10:29 per mile) average HR of 142.
Sunday - played a round of disc golf with Amy.
During my runs I listened to book the first, 'The Bad Beginning', of 'A Series of Unfortunate Events'. The book was pretty good, but it will probably be quite awhile, if ever, before I listen to another one of those books. I started listening 'Tuesdays with Morrie' on Saturdays run. So far I like that book a lot and I'll probably read it sometime, listening to it just isn't the same. All of my runs went pretty well, except I had a slight pain in my knee during Friday's run. I iced it after and it didn't bother me at all on Saturday.
Showing posts with label Training. Show all posts
Showing posts with label Training. Show all posts
Monday, July 2, 2007
Sunday, July 1, 2007
New Training Plan
For the rest of the year I'm going to be training to build my aerobic base. I've posted on that before here. In order for the training to be the most effective I'm not going to be doing any anaerobic workout, with means no speed work and no races. At least that's the plan, if I start to lose motivation or get bored I'll probably have to change that plan.
I'm going to use Hal Higdon's Novice Supreme training plan. It is a 30 week plan that is designed to get someone ready for their first marathon, but I'm just using it to build up my weekly mileage slowly. I actually started on week 4 of the program because of the mileage I've done the past few weeks. If you look at the plan you'll see that there are a lot of 3 miles runs (36 of the 96 total runs). So I'm going to have to find quite a few different 3 mile runs around here to keep things interesting. So if all goes well I'll be running over 30 miles a week toward the end of the year.
For all of these runs my goal will be to keep my heart rate under 150. So far this means that I have to walk up a lot of hills during the second half of my runs. I try to run slow enough to keep my HR down, but if it doesn't work I switch to walking, usually my pace picks up at then though (but my heart rate stays down). My average for the first 8 runs where I kept my HR under 150, an average of 140, I ran a pace of 11:40 per mile. The six runs since then had an average pace of 10:30 per mile and an average HR of 143. So my time seems to be coming down pretty quickly so far. I'm anxious to see what kind of pace I'm running at the same heart rate by the end of the year.
The reason that I'm training like this is because I've decided to run the Lincoln Marathon next May. I figure I'll be 26 then so what better reason to run 26 miles? I'm planning on following an 18 week training plan so this training will take me pretty much right up to the start of that. My base should be built up enough to be able to do the tempo runs and speed work that I'll need to.
One of my coworkers said he is going to plan on running it with me. He has ran a few marathons before so it will be nice to have an experienced runner as a reference. I probably won't run with him much though, he lives in Utah and is just here in Kearney during the week. He is just a consultant too and I'm not sure how much longer he'll be working with us, but the internet makes the world a pretty small place. I like the idea of training with people, even if we don't actually run together, so anyone else want to plan on running it with us?
I'm going to use Hal Higdon's Novice Supreme training plan. It is a 30 week plan that is designed to get someone ready for their first marathon, but I'm just using it to build up my weekly mileage slowly. I actually started on week 4 of the program because of the mileage I've done the past few weeks. If you look at the plan you'll see that there are a lot of 3 miles runs (36 of the 96 total runs). So I'm going to have to find quite a few different 3 mile runs around here to keep things interesting. So if all goes well I'll be running over 30 miles a week toward the end of the year.
For all of these runs my goal will be to keep my heart rate under 150. So far this means that I have to walk up a lot of hills during the second half of my runs. I try to run slow enough to keep my HR down, but if it doesn't work I switch to walking, usually my pace picks up at then though (but my heart rate stays down). My average for the first 8 runs where I kept my HR under 150, an average of 140, I ran a pace of 11:40 per mile. The six runs since then had an average pace of 10:30 per mile and an average HR of 143. So my time seems to be coming down pretty quickly so far. I'm anxious to see what kind of pace I'm running at the same heart rate by the end of the year.
The reason that I'm training like this is because I've decided to run the Lincoln Marathon next May. I figure I'll be 26 then so what better reason to run 26 miles? I'm planning on following an 18 week training plan so this training will take me pretty much right up to the start of that. My base should be built up enough to be able to do the tempo runs and speed work that I'll need to.
One of my coworkers said he is going to plan on running it with me. He has ran a few marathons before so it will be nice to have an experienced runner as a reference. I probably won't run with him much though, he lives in Utah and is just here in Kearney during the week. He is just a consultant too and I'm not sure how much longer he'll be working with us, but the internet makes the world a pretty small place. I like the idea of training with people, even if we don't actually run together, so anyone else want to plan on running it with us?
Tuesday, June 5, 2007
Easy Runs At My Pace
After getting my HRM I wanted to do what the books and websites said, that is keep my heart rate under a certain level when running. I ran 4 easy/long runs with my average heart rate right around 140, my average pace for those runs was pretty close to 11:30 per mile. I felt like I could run forever at that pace and hardly felt like I had done anything once I finished. In fact it was really hard to run that slow, I had to walk occasionally to keep my heart rate as low as it should be. I tried doing that for awhile but it have a couple races coming up that I want to do decent in and I don't feel running that slow will help me with that.
I've ran one long run and one easy run since then by what I felt was an easy pace. I used the conversation test. Basically that is if I can carry on a conversation without having to pause frequently to catch my breath then I'm going about the right pace. (I get strange looks when I test that out since I run by myself.) My pace for both those was right around 10:20 a mile. My average heart rate for the easy 2 mile run was 151 and 161 for the 4 mile long run. Those runs felt so much better, I felt like I actually worked out a little bit (got a tiny bit of that runner's high). I still felt like I could run for a very long time too.
My long run cemented the fact that my aerobic base sucks (sitting on your ass for 7 years will do that). I averaged a heart rate of 150 for the first half of it, but the second half was a different story. The average for it half was 169, with 173 being the highest that I saw. I kept a pretty even pace the whole time so naturally my heart rate would be higher for the second half, but I didn't expect it to be that much higher. So after these upcoming races I'm going to work on building my aerobic base up for the rest of the year (it could be a long six months). I'll layout my whole training plan in a later post. That will give me an excellent base to build some speed on in 2008 (at least that's my hope anyway).
I've ran one long run and one easy run since then by what I felt was an easy pace. I used the conversation test. Basically that is if I can carry on a conversation without having to pause frequently to catch my breath then I'm going about the right pace. (I get strange looks when I test that out since I run by myself.) My pace for both those was right around 10:20 a mile. My average heart rate for the easy 2 mile run was 151 and 161 for the 4 mile long run. Those runs felt so much better, I felt like I actually worked out a little bit (got a tiny bit of that runner's high). I still felt like I could run for a very long time too.
My long run cemented the fact that my aerobic base sucks (sitting on your ass for 7 years will do that). I averaged a heart rate of 150 for the first half of it, but the second half was a different story. The average for it half was 169, with 173 being the highest that I saw. I kept a pretty even pace the whole time so naturally my heart rate would be higher for the second half, but I didn't expect it to be that much higher. So after these upcoming races I'm going to work on building my aerobic base up for the rest of the year (it could be a long six months). I'll layout my whole training plan in a later post. That will give me an excellent base to build some speed on in 2008 (at least that's my hope anyway).
Tuesday, May 1, 2007
Whartons Performance
Tonight I went down to the track with Amy and ran a mile fast. I was a little bit surprised that she wanted to run tonight. Yesterday she was saying that she thinks she is getting shin splints. They didn't seem to bother her too much tonight so maybe she's fine, something to keep an eye on though.
Like Friday night I was shooting for a 7 minute mile. You'd think I learn, I keep going out way too fast. Here are my quarter mile splits, 1.27, 1.42, 1.50 and 1.34, for a grand total of 6.34. After the first split I held my self back to about where I was supposed to be for the 1000m. Something about being on a track and rounding that last turn though, I couldn't hold myself back any more and I pushed hard for the last 200. I really miss that runner's high I'd get after pushing myself to the limit. Hopefully I can get to a point where I get that high after a road race.
I found this article, A new Training Model, on RunnersWorld.com. It goes through a series of exercises that are intended to build flexibility and strength in order to improve performance and prevent injuries. These are both very important things to me, if I do something I want to be good at it. That's probably the reason I don't do a whole lot, I like to refer to myself as a procrastinating perfectionist (not a good combination). I went through all of the exercises in the article and I enjoyed them. I'll be definitely be looking into The Wharton Performance Plan more.
Tomorrow is an off day so I'll go down to the clubhouse and watch the Spurs finish off the Nuggets. I'll try and talk Amy into heading down with me and showing me how to use the elliptical machine correctly too.
Like Friday night I was shooting for a 7 minute mile. You'd think I learn, I keep going out way too fast. Here are my quarter mile splits, 1.27, 1.42, 1.50 and 1.34, for a grand total of 6.34. After the first split I held my self back to about where I was supposed to be for the 1000m. Something about being on a track and rounding that last turn though, I couldn't hold myself back any more and I pushed hard for the last 200. I really miss that runner's high I'd get after pushing myself to the limit. Hopefully I can get to a point where I get that high after a road race.
I found this article, A new Training Model, on RunnersWorld.com. It goes through a series of exercises that are intended to build flexibility and strength in order to improve performance and prevent injuries. These are both very important things to me, if I do something I want to be good at it. That's probably the reason I don't do a whole lot, I like to refer to myself as a procrastinating perfectionist (not a good combination). I went through all of the exercises in the article and I enjoyed them. I'll be definitely be looking into The Wharton Performance Plan more.
Tomorrow is an off day so I'll go down to the clubhouse and watch the Spurs finish off the Nuggets. I'll try and talk Amy into heading down with me and showing me how to use the elliptical machine correctly too.
Tuesday, April 24, 2007
Training Plan
The next race I'm planning on running is the Havelock Charity Run. My brother-in-law gets a team together for this event every year. I couldn't make it last year but I ran a 13.49 in 2005. I'll post later on what charity we'll be running for. Our team will run in the 3k event and I have about 7 weeks until the race.
I'm not sure what I want to focus on right now, running farther or running faster. I want to run a marathon someday but since I've only been running for a few weeks it will probably be a couple years at least before I do that. So I'm leaning toward running faster and getting some of my speed back so I can post times that I'm a little bit proud of. I'm going to set my goal at 13 minutes. That would be cutting off almost a minute per mile from the pace I ran last race. I think it's achievable though because it is a shorter race and I'll have a lot more miles on my legs.
Since I'm not an expert on running or anything remotely close I did what I do best, search the internet. I found a number of different training schedules and I've decided to go with About.com's beginner 5k program. Since it is an 8 week plan and for a 5k not a 3k I'm going to skip week seven. I decided on this plan over others (someday I might post about them) for a couple of different reasons. This program is pretty simple compared to some of the other plans. I like that they have some speed work involved, most of the other plans were just about adding miles. The miles that it suggests I run seem about right to me, especially since I'm training for a 3k.
I'm going to plan on doing Run 1 on Sundays. I'll do Run 2 on either Mondays or Tuesdays, but Tuesdays are more likely. Run 3 will always be on Wednesday and Run 4 on Saturday mornings.
I'm not sure what I want to focus on right now, running farther or running faster. I want to run a marathon someday but since I've only been running for a few weeks it will probably be a couple years at least before I do that. So I'm leaning toward running faster and getting some of my speed back so I can post times that I'm a little bit proud of. I'm going to set my goal at 13 minutes. That would be cutting off almost a minute per mile from the pace I ran last race. I think it's achievable though because it is a shorter race and I'll have a lot more miles on my legs.
Since I'm not an expert on running or anything remotely close I did what I do best, search the internet. I found a number of different training schedules and I've decided to go with About.com's beginner 5k program. Since it is an 8 week plan and for a 5k not a 3k I'm going to skip week seven. I decided on this plan over others (someday I might post about them) for a couple of different reasons. This program is pretty simple compared to some of the other plans. I like that they have some speed work involved, most of the other plans were just about adding miles. The miles that it suggests I run seem about right to me, especially since I'm training for a 3k.
I'm going to plan on doing Run 1 on Sundays. I'll do Run 2 on either Mondays or Tuesdays, but Tuesdays are more likely. Run 3 will always be on Wednesday and Run 4 on Saturday mornings.
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