Now comes the inevitable time in my training where I am fit enough that I won't get too much faster without doing something a little different. There's only so much that limited amounts of slow distance runs can do for you. If I was running a lot more than I am then I wouldn't be too worried about it. I am hoping to get in a few speed workouts this week. First, a relatively informal fartlek on Monday morning and second, a formal track workout on Thursday morning. I decided last week that I would be switching to minutes instead of miles. My goal for minutes this week is 540. 540/7 is 77 and /8 is 67. A majority of my runs fall somewhere between 7 and 8 minutes per mile so my mileage is probably going to be somewhere in there if I hit my weekly minutes goal.
8/12- I ran 51 minutes this morning with 6 of the aforementioned fartlek intervals as well as 6 footbridge ramps as a artificial hill. The intervals were all short and relatively intense. Those are alright in getting me ready for a road 5k but to train for a mountain run and an 8k xc race I will need to do longer stuff too. It was a solid effort to get the legs moving.
It was extra windy when I got off work so I elected to eat and then run a bit later. Usually a dangerous decision but I didn't eat much as I am trying to get down to 150 lbs and had the run in mind. It started off poorly but I kept at it and it ended up being a solid 44 minutes.
Weekly total: 95 minutes
8/13- Struggled to get out of bed but did on my final alarm. It is so hard to get out of bed when it is still dark out. Air was cold and never really warmed up this morning, fall is coming. Ran for 57 minutes, nothing otherwise notable about this run.
152 minutes after 2 days
note: was feeling a little sick and worn down so I didn't do an afternoon run on 8/13 or a morning run on 8/14.
8/14- Despite my little sickness my trail run felt awesome today. I felt strong and light. I am already looking forward to Silent Trails in October on these same trails. Sent my registration in today. 73 minutes on the day.
225 after 3 days.
8/15- Had planned a 400 workout for today but delayed that due to my sickness. My only run is in the morning today and I never feel good when I have a cold in the morning. I ended up running all over Laramie at an easy to moderate pace. 71 minutes today.
296 after 4 days. I need to average 80+ minutes for the next 3 days to hit my goal. Tomorrow will be a single day but Saturday and Sunday will probably be doubles.
8/16- Today was a good day. No work until later so I got in a nice long run. I was kind of getting tired of running in Laramie and didn't know where to go so I went up to the prairie east of town. I found a new single track that I hadn't run before. It took me over to near where the eastern most exit for I80 is. Along the way I saw a cow moose, a pack of coyotes, a few antelope and numerous birds. It ended up being an 81 minute run. I would guess that the last 4.5-5 miles were at 6:15-20 pace. It was downhill a bit and I was nice and warmed up.
377 minutes after todays run. Double on Saturday and a long run on Sunday should help me reach my weekly goal!
8/17- Took a similar route as yesterday with a few variations. The prairie is home to never ending surprises. Added on a bit in town to get to 93 minutes. This will be considered my long run for the week even if I run something similar tomorrow. I'm also hoping to take the new (to me) road bike out for a spin tomorrow so I will get in a good workout!
Ended up going to a bike ride. Biked out to Roger's Canyon. 17 miles round trip. Legs felt good, mainly just need to get some biking shorts and get used to being in the saddle.
At 470 with one day to go. I might run again tonight just to make tomorrow an easier running day. I need to rest up a bit before Lars, Luke and Krista of Team SDSU Alumni get out here on Monday.
8/18- Started out about 8:00 and ran 77 minutes. Nearly had to beat up a pit bull. I ran south of town to check out a possible cycling route. It looked ok, not too many good cycling routes close to town. Also hopped on the bike again for another hour later in the day.
547 minutes on the week!
Monday, August 12, 2013
Monday, August 5, 2013
Minutes or Miles? 8/5-8/11
I am hoping to get in my highest week so far in this training cycle. Preferably around the 65 mark. My family will be here all week so I am going to have to keep on getting up early and getting it done! Good thing most of my family likes to run too!
8/5- As it gets farther from the Summer Solstice I find it harder and harder to wake up before work and run. I set a few alarms this morning at varying times to make sure I got something in. I woke up on the last one with time for about 5 miles. It was a solid paced 5 with a few fartlek type efforts. It felt good and I enjoyed the sunrise coming up over the Pole Mountains.
8/6- Today I got up and took the family out to Happy Jack. Eric and I ran a challenging route which included going up Death Crotch and down Super Secret. This run especially made me questions 'Minutes or Miles?" and I have decided on minutes. We ran for around 63 minutes but I know that it is somewhere around 7 miles. It was just that difficult of a route. The effort I put into this run was worth at least 9 miles in town on a flatter run. I am calling this run 8 miles and am going to be recording my runs in minutes and hours now instead of miles. 13 on the week, gotta step it up!
8/7- 4.5 miles with Eric and Dad.
8/8- 8 miles in Estes Park with Eric and Dad. Lost most of the time, lots of hills.
8/9- 3.5 with Dad and Eric. Not running as much as I would like but still getting out there every day. 29 on the week with 2 days to go. Won't be busy for those two days so maybe I can still put up 60.
8/10- 6 miles in the morning. Feeling tired this week, lots of non-running activities, too much eating and an imperfect sleep schedule. 35 on the week with one day left.
8/11- Rolled 14 miles in just over 90 minutes. Felt great. Rode about 10 miles on the mountain bike in the afternoon.
49 miles on the week. Not quite what I had hoped but not too bad either. I still feel like I made gains in my fitness.
8/5- As it gets farther from the Summer Solstice I find it harder and harder to wake up before work and run. I set a few alarms this morning at varying times to make sure I got something in. I woke up on the last one with time for about 5 miles. It was a solid paced 5 with a few fartlek type efforts. It felt good and I enjoyed the sunrise coming up over the Pole Mountains.
8/6- Today I got up and took the family out to Happy Jack. Eric and I ran a challenging route which included going up Death Crotch and down Super Secret. This run especially made me questions 'Minutes or Miles?" and I have decided on minutes. We ran for around 63 minutes but I know that it is somewhere around 7 miles. It was just that difficult of a route. The effort I put into this run was worth at least 9 miles in town on a flatter run. I am calling this run 8 miles and am going to be recording my runs in minutes and hours now instead of miles. 13 on the week, gotta step it up!
8/7- 4.5 miles with Eric and Dad.
8/8- 8 miles in Estes Park with Eric and Dad. Lost most of the time, lots of hills.
8/9- 3.5 with Dad and Eric. Not running as much as I would like but still getting out there every day. 29 on the week with 2 days to go. Won't be busy for those two days so maybe I can still put up 60.
8/10- 6 miles in the morning. Feeling tired this week, lots of non-running activities, too much eating and an imperfect sleep schedule. 35 on the week with one day left.
8/11- Rolled 14 miles in just over 90 minutes. Felt great. Rode about 10 miles on the mountain bike in the afternoon.
49 miles on the week. Not quite what I had hoped but not too bad either. I still feel like I made gains in my fitness.
Tuesday, July 30, 2013
Taking A Step Back- 7/29-8/4
I am a pretty firm believer in taking rest weeks as it allows you to continue training while remaining healthy. Last week was my highest mileage in awhile as well as my highest single day of mileage and a long hike, back to back. This week I am not aiming to run any more miles than last week. Maybe a similar amount or mabye less.
7/29- Chose not to run as I was sore and tired from my biggest running day in awhile, lack of sleep, and climbing Long's Peak the day before. The weather was also cold with a good chance of rain.
7/30- Had planned on running up 'Death Crotch' for some good climbing practice but didn't feel good in the stomach or legs. Ran an easy 4 with Danielle.
7/31- Happy Birthday to my little big bro, Alex! I ran a nice 10 this morning north of town and included 10x 1 minute on 1 minute off in the 3rd quarter of my run.
Wednesday night trails was a success. Got there early and warmed up and stretched out to make sure I was going to be able to run at a decent pace after this morning. Ended up with about 7 total completing a loop of Upper UW-Summit-Haunted Forest-Happy Jack Road-Pole Creek. 17 on the day and 21 on the week.
8/1- A very easy 8 this morning. Tried to keep to the shade and soft surfaces. Legs felt tired from yesterday so I just enjoyed plodding along. Felt better as the run went on. I get in trouble on these days where I don't work!
Another easy 4 miles on the afternoon. I was feeling pretty tired after yesterday. Up to 33 on the week
8/2- Got in a solid hour run. It was the first one where I was confident enough in the speed to call it 9. I pushed the pace up and down the hills and felt very strong. Days like this make you forget all the bad ones. 42 on the week with 2 days remaining.
8/3- Woke up early at 4:35 and was still half-asleep on my way out the door a few minutes later. My early splits were much slower than usual on that route but it got a little better. Had to stop and use a porta-potty on UW campus about halfway through. Got just over an hour in but can't call this one more than 8. An even 50 miles on the week with just tomorrow left.
8/4- Decided to not run after I found out my 10 hour shift wasn't really a 10 hour shift. It's ok, it's a rest week and I'm feeling really good about my running right now. 50 is solid for a rest week and and I'm mentally and physically prepared to push to the next level.
7/29- Chose not to run as I was sore and tired from my biggest running day in awhile, lack of sleep, and climbing Long's Peak the day before. The weather was also cold with a good chance of rain.
7/30- Had planned on running up 'Death Crotch' for some good climbing practice but didn't feel good in the stomach or legs. Ran an easy 4 with Danielle.
7/31- Happy Birthday to my little big bro, Alex! I ran a nice 10 this morning north of town and included 10x 1 minute on 1 minute off in the 3rd quarter of my run.
Wednesday night trails was a success. Got there early and warmed up and stretched out to make sure I was going to be able to run at a decent pace after this morning. Ended up with about 7 total completing a loop of Upper UW-Summit-Haunted Forest-Happy Jack Road-Pole Creek. 17 on the day and 21 on the week.
8/1- A very easy 8 this morning. Tried to keep to the shade and soft surfaces. Legs felt tired from yesterday so I just enjoyed plodding along. Felt better as the run went on. I get in trouble on these days where I don't work!
Another easy 4 miles on the afternoon. I was feeling pretty tired after yesterday. Up to 33 on the week
8/2- Got in a solid hour run. It was the first one where I was confident enough in the speed to call it 9. I pushed the pace up and down the hills and felt very strong. Days like this make you forget all the bad ones. 42 on the week with 2 days remaining.
8/3- Woke up early at 4:35 and was still half-asleep on my way out the door a few minutes later. My early splits were much slower than usual on that route but it got a little better. Had to stop and use a porta-potty on UW campus about halfway through. Got just over an hour in but can't call this one more than 8. An even 50 miles on the week with just tomorrow left.
8/4- Decided to not run after I found out my 10 hour shift wasn't really a 10 hour shift. It's ok, it's a rest week and I'm feeling really good about my running right now. 50 is solid for a rest week and and I'm mentally and physically prepared to push to the next level.
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