Intervals and training plan

My effort to increase my cross-training effectiveness continued today.  I met with Jessica at the wellness center for a fitness test and it showed about what I was expecting.  I'm reasonably fit cardiovascularly, have a good grip strength but have lousy core strength.  My goal is to increase my core and upper body strength over the next 12 weeks.  Hopefully that will help me run more easily and help prevent some potential injuries.  She'll walk me thru the weight routine tomorrow morning. 

I ran 3.5 miles on the treadmill today, supposed to be 3X1600.  I managed to maintain a 6.3-6.6 mph pace, but needed a short breather half-way thru. 

Total miles to date 58. 

Oh, I'm also planning on joining the fitness incentive at work... a mile a day, every day in the month of Feb.  Shouldn't be a problem if I stick to my plan.

Tempo and long run

I did my 7 mile tempo run on the treadmill this week.  I had a movie to watch (Precious, heart wrenching) which helped the miles go by, but I still find it so much harder than being outside.  I don't know if the calibration is off on our machine, or if its the fact that it's 70 degrees in the house, but I sweat so much more, and get winded a lot faster.  I managed the first 5 miles at a 6 mph pace, with breaks about every mile.  The last two I had to go at 5.8 with multiple breaks to get through to the end.  My right big toe joint is still getting sore, but the taping that Clay showed me seems to be helping.  Total miles 43.5

I also ran an 11 mile long run on Saturday.  This was much better than last week.  I fueled better and layered better.  The run started at 18 degrees and a light west wind.  Chilly but doable.  My hip flexors and calf muscles have been tight since the run, but I'm continuing to stretch and they're loosening up nicely. 

Total miles 54.5

Intervals

Today's goal was 6X800 at an average of 9min/mile.  2 min rest in between.  I read an article in runners world by Bart Yasso which states that you can predict success in reaching your marathon pace by looking at your 800's.  When you can run 10 successive 800's at your predicted finish time then you're ready.  I'e  my goal race pace is 4:30:00  so I should run my 800's in 4min 30 sec.  So that's what I shot for today.  I made it for 6 reps.  I'm not sure I could have gutted out another 4 at that pace, but at least I know I'm on target. 

Otherwise, my hip pain seems to have resolved itself with extra stretching.  I've got some tendonitis in my R great toe as well.  Clay showed me a way to tape that seemed to help quite a lot. 

Today's mileage 4:  Total 36.4

Oh, I did cross train yesterday with 50 minutes of yoga.

This weeks running

I ran intervals on Tuesday.  4 X 1200.  It's a learning curve to read my own body and understand what a good pace feels like.  My first interval was too fast and I was unable to maintain the pace for the full 1200.  All of the intervals were hard to maintain.  Todays mileage 3.54/total 18.44

I ran my 5 mile tempo on the treadmill on Thursday.  It was a bit less frustrating because I 1.  watched tv while running and 2. turned the fan on high.  I still find it more difficult than being outside, but given the weather it was a good choice.  Total 23.44

Long run on Sunday.  Started in Newton with the intent of running back to Hesston.  But a weather front rolled in as we were starting out.  The wind turned and was coming out of the West/North, and the temp dropped significantly.  We turned around at the 4.5 mile and turned around and headed back into town.  I really started to struggle after the 8 mile mark, with very tight glutes and calves.  I managed to make it back to our start point.  Ended up with 9.5 miles  Total 32.44

Goal for next week is to make sure I add in the cross training.  I've been slacking on cross training and that needs to change.

Long Run

Ran  8 today with Jen, Dennis, Doug and Janelle.  Overall went well. Pace averaged between 10 and 10:30 which was a bit  faster than I intended but it felt okay.  The last mile was a bit tougher as my hip flexor's were pretty tight.  But I got it done.  My left hip/pelvis is tightening up quickly, so I'm icing and not sitting.  800 mg of ibuprofen are on-board.  We were going to head to Wichita, but we're going to defer that to tomorrow.  I'm off to vacuum/clean, generally keep moving for the next while so I don't stiffen up too much.

Today's miles:8 Total: 14.9

Tempo on the treadmill

It was cold and windy today so I opted to run on the treadmill today.  I find it so much harder to run inside.  I don't get the visual feedback of making progress, there's a bit of slope to the treadmill and I get so much hotter!  I listen to a book while running and even that doesn't help much!  But I got it done and it counts even if it doesn't feel great.

My hip is still sore after exercise.  It doesn't hurt while I run but as soon as I sit for a little while it's hard to move again.

Distance 3.5 miles/total: 6.9

Another marathon

I've decided to bite the bullet and signed up for another marathon.  My friends Jen and Janelle will be joining me as well.  It'll be the Oklahoma City Marathon on April 29th.  I feel like I need a venue to track my training, so I'll be using this site to keep track of miles and how they feel. 

Training #1:  Intervals  8X400's.   Last 4 were tough, but I did them.  Ran with Doug, feel like I hold him back on fast runs like this.  Left hip/pelvis is tightening up again, but I'm going to take a hot bath and see if I can loosen it up.

Mileage total: 3.4 miles