Weekly recap (Jan 25 – 30, 2016)

This week was tough!  I was in Washington State for the first part, and it was so cold and rainy that it made it difficult to get outside. (As you can see from Monday and Tuesday!)

I flew from Washington down to California for the weekend, and am feeling pretty sick with a cold.  I did manage to get in my long run though! I am here in California for a while! Let’s see if I get out much next week, I think I’m heading out to go snowboarding, so I don’t mind if I don’t run too much!

Monday
Nothing

Tuesday
Nothing, again!

Wednesday
8 x 30sec hill repeats, with 1min 30sec rest, 1 mile warm up, 1 mile cool down.
Plus a few extra miles with the dogs. (Total of 5.5 miles)


Thursday
6 miles, easy pace (but with more hills thrown in!)

Friday
3 mile progression run. Splits: 10:45, 9:45, 8:41 (min/mile).

Saturday
20 min run with my sister-in-law (training for her first ever run) 1.1 miles

 3 mile easy run – 9:04min/mile (turned into abhard workout with all the hills in the neighbourhood)

Sunday
10 miles – last 25mins at harder pace. Splits: 9:53, 9:40, 9:51, 9:46, 9:37, 9:56, 9:12, 8:50, 8:31, 9:50. Average pace: 9:31min/mile. 

Total weekly mileage: 28.6 miles

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trying to get outside

I have been in Washington for almost the last week.  And it is cold! (Washington State, just to be clear, not D.C – I probably would have died with the weather they have had!).

I am struggling to find the motivation to get outside and run.  It’s been rainy and cold and miserable and sometimes I just can’t do it!  But, you know what?  It’s ok. Non going to try and give myself a break.  If I can fit in 3 good runs a week, and by good I mean pushing myself, running some hills, adding a little bit of distance, then everything will be ok.    

 This morning I managed to get outside.  My workout today was hill repeats. I think I will be doing a lot of these because there are so many hills around me at the moment! Anyway, back to my workout. 

1 mile warm up
30sec uphill
1 min 30sec rest
1 mile cool down

I then grabbed the dogs and went for a 2.3 mile run with them to equal out 5.5 miles for the day.   

round one of intervals

I always get so nervous going into any sort of speed work.  I really want to hit paces, and will be upset if I can’t complete what I set out to do.  I think I need to get over this.  I am trying.  I have numerous lines that I tell myself:

‘It doesn’t matter what your pace is, as long as it is faster than your easy runs’

and of course the old,

‘As long as you try your best, that’s all that matters’

However, no matter what I say, I get nervous.  That means I end up not wanting to run.  Or that I just want to do an easy run instead.  However, I know these easy runs are not going to help me break four hours.  So that’s what I say to myself.

‘How much do you really want it?’

Then I get out of the door.

So, yesterday’s workout.  I decided to make it a little easier for myself.  This is a long road, and there is no need to rush.

 

The workout:

8 x 400m, with 2 mins rest.

I decided since I am only doing 8 repeats I would warm up for half a mile longer than normal, with a 1.5 mile easy run (but my pace is faster than what I would have liked).

The 400m were to be done at 5k pace (just under an 8min/mile).  I started a little fast, and then got faster.  I’m not sure if I am ok with this.  I think I am.  I only did 8 repeats, and had a good recovery between them.  I think I will do the same workout in a few weeks and up the repeats to 10, and try to keep the recovery and speed the same.

For my rest, I thought of staying in the same spot, and recovering.  Then I thought it would be best to keep moving, so I decided on 1min 30sec of walking, and then 30 seconds of jogging.  Then I finished with a mile cool down.

My splits:
Screen Shot 2016-01-21 at 7.10.48 AM

I have decided to be very happy with these splits.  Let’s just hope I can continue adding in different workouts to my week, and not just fall back on easy running!

Weekly recap (Jan 11-17, 2016)

What did I do this week?  Let’s have a little look…

Monday
Yoga (AM)
4 miles @ 9:12min/mile pace (PM)

 Tuesday

Rest day

Wednesday
3.1 miles with 6xhill repeats (20secs uphill 1:30min recovery) (AM)
Strength exercises (AM)
Surf (PM)

Thursday
Surf (3+ hours) (AM)
4 mile run @ 9:05min/mile pace (PM)
Strength exercises (PM)

 Friday

8 mile bike ride (PM)

Saturday
4 mile run @ 9:45min/mile pace (AM)
Yoga (PM)

 Sunday
Yoga (AM)
1hr 30min run – 9.4 miles @ 9:34min/mile pace (PM)
Yoga (PM)

Total Weekly Miles: 24.5 miles

 

plan of attack

I think I have figured out what I am going to do as far as training goes for my Hapalua Half Marathon in April.

Have no plan!

I have been trying to create something to follow.  I am just not feeling any plans though.  I start making something that looks do-able, and then I just get bummed about it.  I think I want a bit of freedom.  I just want to enjoy running.  I don’t want to follow any plans.  If I follow a plan and then something comes up I get upset that I am not on schedule.  I am ready just to run!

Now, that isn’t to say I am just going to go out and do easy runs.  I do have a little bit of a game plan.  A lot of it is following up from my last post. (This post may be a little repetitive, but hey, I am writing this for me, not you!)

  • Interval/Hills – Once a week do an interval run or hill repeats.  Try to change it up every week. So if one week was intervals the next could be hill repeats.
  • Tempo – A tempo run a week.  I will do this similar to how the Hanson Brother’s call for tempos, at race pace.  Now that means I need a goal time.  Let’s be lofty and say a 1:50:00.  My goal pace is going to be around the 8:20-8:30min/mile mark.
  • Long run – A long run each week.  (A cutback run every other week).  I will try for around 10 miles to start, possibly try to reach a 15 mile run.  My cutbacks will be around 8-10 miles.
  • Weekly miles – Average around 30-40 miles per week.

To hit my weekly average I will need to plan a little.  So, maybe I will try to do something like this:

Monday
– Easy run (5 miles)
Tuesday
– Intervals/Hills (5 miles)
Wednesday
– Easy run (5 miles)
Thursday
– Tempo run (8 miles)
Friday
– Rest
Saturday
-Easy run (5 miles)
Sunday
-Long run (10 miles)

If my math is correct, that gets us to around 38 miles per week.  Some easy runs may only be 3-4 miles, some long runs will (hopefully) be up to 15 miles.  My tempo run will not start of as 8 miles.  So give or take, I feel that works quite well.  I might even take a day or two off.

And maybe I should talk about my time goal. 1:50:00 is a dream goal at the moment.  My PR is a 1:55:54 on the same course.  I don’t know if I am ready to run 13.1 miles at 8:24min/mile, however I want to break 4 hours in one of my marathons later this year.  I need to start working on this now, which means I am going to push myself, starting now!  I I do have back ups, like always.  Plan B is to get a PR, plan C to break 2 hours, and plan D is to finish.

The most important factor leading up to this half marathon:
Have fun and enjoy running!

 

 

 

figuring out a game plan

I am trying to work out a half marathon training plan to follow.  I thought I had one.  I was going to use a Hansons Half Marathon Method plan.  I had printed it out, stuck it to my fridge, and then didn’t want to run any of those runs.

I am looking back at last years Hapalua Half Marathon.  That is my current PR.  At first I wanted to smash that.  That was my goal.  Was.  Now I am looking at the bigger picture.  I want to break four hours in the marathon this year.  It’s still my lofty goal.  I need to somehow get rid of 28 minutes in a marathon.  That’s bringing it down 1 minute per mile.  For over 26 miles.  That’s freaking crazy!

But I have 11 months.  11 months of work.  The training plan I will pick to get me to that goal will only be the last 3-4 months.  I need to work to be ready for that training plan for the next 6-7 months.  So, what do I do?

Again.  What do I do?  I am at a loss.  However, I have an idea of what may help me.

  • Run more.  Pretty generic, but I want to build up to 30-40 miles per week before my marathon training later this year.
  • Run long.  Build up (again) to running at least 10-12 miles on a weekend.  I am even contemplating running a few longer miles before my half (up to 15 miles).
  • Run fast.  Do speed work.  But I get scared of speed work.  I worry I won’t hit my paces. I am thinking this time take a less formal approach.  Do fartleks.  Just play with speed.
  • Tempo runs.  This are the key.  I am going to start small, and get big. I will start at 3 mile tempos and gradually build up.  I will try to run them just faster than my goal half marathon pace.
  • Hill repeats.  I think this is what helped me get that shiny PR last year.  I did hill repeats.  They say a hill repeat is speed work in disguise.
  • Easy runs.  My husband is starting to run.  I can do my easy runs with him.  Though, they turn out sometimes not to be so easy when we decide to race to the finish.  But they are fun, and I can always throw these in to my ‘Run Fast’ category.
  • Strength train.  I am implementing a strength training program into my running.  I was going to do BBG workouts, however I have now decided to do BBG-style workouts.  I want to succeed, so I am not pushing myself.  Just some jump lunges, squats and planks to get me started.
  • Yoga.  I am really not flexible.  As in, I-can’t-touch-my-toes, not flexible.  I hope this will change.  I have been starting to properly stretch out each evening and adding in some (at home) yoga sessions.  I really want to be a yogi.
DCIM101GOPRO

Headstands!  The only thin

Sounds good?  It always does in theory.  The good news I have already started implementing some of these into my week.  As I get back into running I will be adding in my speed work and hill repeats.

My biggest question is do I make this more formal by creating a training plan for myself?  I used Hal Higdon’s Advanced Half Marathon Plan last year for the Hapalua and am thinking of using that as a guide.  Let me know if you have any thoughts on what I should do.  Though, I am a planner and will probably write something down!