FIT:
I wanted to get some miles in this week, and it ended up being a shopping trip, since the second key of my bike lock broke - how can metal snap in half so easily? Must be my superhuman strength. Temps were good. On the way back, with 2 pounds of chocolate, a bike lock, and a bottle of shampoo, among other random things, my right knee started feeling the extra weight, and it was fortunate that I finished okay. I iced afterwards (after cooking, which meant a few hours of standing first). I also noticed that the downhill to t was kind of rough on the knees too. Downhill puts 3-6x body weight force on your legs. I never noticed how much more it hurt to run down that hill. I think I went faster once on the tow path, since I didn't have to worry about braking. I kind of want to take an aspirin, but I read this fantastic article: http://www.active.com/triathlon/Articles/Breaking_It_Down__Physiology__Running_and_Recovery.htm. Aspirin can inhibit proper muscle repair and adaptation. I also think I warmed up during the downhill. My legs were reluctant to move much, and I got only 4 hours of sleep last night. That probably had a lot to do with it.
Splits> 8:45 t (est), 4:03 p, 3:57 h, 4:10 b, 6:57 w, 5:01 1 (now with shampoo, bike lock, 2 toothbrushes), 4:51 b+ (now with 5 bars of chocolate, tank top), 4:22 h, 4:06 p, 4:13 t, 9:17 2. Total: 59:47ish, estimated. That's the time for the 7.5ish miles.
Cumulative mileage: 213.7 + 5.3 (track) + 7.5 = 226.5. This is the end of the third month, and the 90th day of the year. I've run an average of 2.52 miles per day. At this rate, I can do just under 900 miles this year. Maybe I can get that up to 1000.
Tuesday, March 31, 2009
Monday, March 30, 2009
5eeK Justice 5K Race Planning
I should be thesis planning/writing, but...
The 5K is 5 days away. I already have my workouts for this week lined up. Today was Ulty practice, and Wednesday will be the same. Tomorrow, I hope to do 7.5 to get a new bike lock. It's kind of a necessity. Thursday, I'll just do strength, and I'll have an extra running-free day on Friday.
To beat my PB of 20:40 (it actually might've been 21:40 - it was at regionals, but it wasn't a big enough event to post results online.). Well, to beat 20:40, I'd need to run a 6:40 pace. To beat 21:40, I'd need to run a 6:59 pace. Based on the linear regression of my best runs since January, my predicted PR for a 5K at my current level with ideal temps of 40ish degrees would be a 6:25 pace, leading to a finish time of 19:47. Yikes!!! That's unheard of. I probably can't do quite that well because of the 41/61 temps and humidity left over from the previous two days' rain. We're racing at 9am. Oh man, a 6:25 pace is how I ran a MILE on Jan 10th. I have to keep that up for 3.1 miles! I have to go out hard and keep it that way the whole time. I don't know much about what 6:25 feels like, besides not far behind mile pace. Putting on the Garmin and having to watch it may slow me down, and it's not 100% accurate, especially with all of the turning. Luckily, there's not too much turning on this course. It also adds extra weight. Maybe I should just go all out and hope that I'm close to 6:25.
So to prepare... 1) stretch to stay loose. 2) sleep !!! - this may be a secret weapon. most of my runs have been done on non-ideal sleep, so if i do sleep, i may be able to open up a can of unrealized potential. 3) maybe on Wednesday go out and try a 400 or two at 6:25 pace. That means about 1:37 per mile... yeah, not far from how I go out on the mile. Hmm... GETTING PUMPED!!!
The 5K is 5 days away. I already have my workouts for this week lined up. Today was Ulty practice, and Wednesday will be the same. Tomorrow, I hope to do 7.5 to get a new bike lock. It's kind of a necessity. Thursday, I'll just do strength, and I'll have an extra running-free day on Friday.
To beat my PB of 20:40 (it actually might've been 21:40 - it was at regionals, but it wasn't a big enough event to post results online.). Well, to beat 20:40, I'd need to run a 6:40 pace. To beat 21:40, I'd need to run a 6:59 pace. Based on the linear regression of my best runs since January, my predicted PR for a 5K at my current level with ideal temps of 40ish degrees would be a 6:25 pace, leading to a finish time of 19:47. Yikes!!! That's unheard of. I probably can't do quite that well because of the 41/61 temps and humidity left over from the previous two days' rain. We're racing at 9am. Oh man, a 6:25 pace is how I ran a MILE on Jan 10th. I have to keep that up for 3.1 miles! I have to go out hard and keep it that way the whole time. I don't know much about what 6:25 feels like, besides not far behind mile pace. Putting on the Garmin and having to watch it may slow me down, and it's not 100% accurate, especially with all of the turning. Luckily, there's not too much turning on this course. It also adds extra weight. Maybe I should just go all out and hope that I'm close to 6:25.
So to prepare... 1) stretch to stay loose. 2) sleep !!! - this may be a secret weapon. most of my runs have been done on non-ideal sleep, so if i do sleep, i may be able to open up a can of unrealized potential. 3) maybe on Wednesday go out and try a 400 or two at 6:25 pace. That means about 1:37 per mile... yeah, not far from how I go out on the mile. Hmm... GETTING PUMPED!!!
GEAR GUIDE: Running Logs
I think I've extolled the benefits of keeping logs elsewhere in this blog, but not in a formal Gear Guide setting. So I'll talk a little bit about overall benefits of keeping a log, and then I'll describe how I've organized my own Runner's World Log.
Things you can track:
Workout Type
Running Course
Temps & Clothing
Time of Day
Workout Time & Splits
Pre-run and During-run Fuel
Injuries
Sleep / Mood
Weight, HR
Tracking these will help you:
1) Monitor progress - you can see how your times for a particular course drop
2) Look for patterns - what kind of training level makes you more injury prone? Are you in danger of increasing training by too much too quickly?
3) Explain trends - maybe it's because of increasing temps, and not lack of effort, that you're going slower.
4) Discover what works - maybe you're a tee shirt as long as it's above freezing type of person. maybe you shouldn't eat chocolate right before a run. maybe long runs are better in the morning than in the afternoon.
Column 1: Day/Date. This is a 52 week journal.
Column 2: Distance, in miles. If I do body weight strength, I put an "S" instead of a number of miles. If I do cross training, I put an "X". If it's an ultimate frisbee practice, I put a "U". If it was a rest day, I put a black rectangle.
Column 3: Time. If it's a run, I do the time. If it's strength, I put the time in parenthesis. If it's Ulty, I don't put the time, since only a certain percentage of the time would be running. If it's a random sport that is stop-and-go, I don't put the time. If it's an endurance sport, like a cardio machine or swimming, I'll put the time in parenthesis.
Column 4: Course. I write the course and the splits.
Column 5: Comments. Here, I'll write the temps, my clothing, the injury report, where and how much I felt like stopping (haha, kind of funny that it deserves a spot in my list of common forms of comments. Usually just applies to track workouts, though.), sleep, time of day, weather, fuel, pretty much the stuff on the above list, as long as it's remarkable.
Bottom: Mileage Totals. You sum your weekly total. Then, you add it to your year to date total. That results in a new year to date total.
Extra: I also track which running podcast episodes I've listened to.
Mar 29
FIT:
Yesterday (Sat): Day 1 of Roll Call. 3x1-hr games in mud pits and miniature ponds. It was on nice polo fields, though. Temps were cool, although super misty. We went 2-1. We could've gone 3-0 if we had subbed and called plays to win vs. get in practice, I think. I had been concerned about being able to cut at all (my usual position) because even during the warmup run, I had to hold my left upper hip because it hurt. I almost asked to handle, but it ended up working out okay. The pain actually permanently went away during the course of play. The wonders of exercise.
Today: I had a lot of schoolwork to do, but I really wanted to get in a run, since I only did 10 so far this week, and this was the last day of the running week. I procrastinated a lot, going between reading Paradise Lost, sleeping, doing nothing. I thought about doing a junk shopping trip run, even though it was going to eat away time I should have spent on homework. I also thought about going to the gym, too, since my left arch feels very unsupported, maybe from all of the running in cleats yesterday. I also wanted to do a track workout because it's been a while, and I need to prep for Saturday's 5K. Eventually, though, I procrastinated so much that I ended up having no choice time-wise except to do the track workout.
It was warm (relatively) and humid, so even before running, the heavy organic cotton tee came off. The sun was out, and the track had puddles from all the rain. I wonder why they don't fill in the serious potholes in lane 1. Isn't it a hazard or disadvantage or something? I had an episode of Phedip on my Shuffle. I thought about calling it a day after the 200's. I kept going, though, and pushed through the desire to take a break after the first 400. I did stop after the 800, though, not for any legit bathroom reason. I was just so out of breath. I finished the 5.25 miles in 38:19. At that 7:14 pace, I could run a 22:24 5K. Saturday's likely going to be humid and warm, too. I wonder how much the fact that it's a 5K rather than 5.25 miles will increase the pace. I was sure to stretch afterwards, and I also stretched during my extended water/bathroom break. I put the tee back on after the break.
FAITH:
I went to NCC today b/c KS was performing. I think I'm going to go there from now. With less than half a semester left... why didn't I try it years ago?
Yesterday (Sat): Day 1 of Roll Call. 3x1-hr games in mud pits and miniature ponds. It was on nice polo fields, though. Temps were cool, although super misty. We went 2-1. We could've gone 3-0 if we had subbed and called plays to win vs. get in practice, I think. I had been concerned about being able to cut at all (my usual position) because even during the warmup run, I had to hold my left upper hip because it hurt. I almost asked to handle, but it ended up working out okay. The pain actually permanently went away during the course of play. The wonders of exercise.
Today: I had a lot of schoolwork to do, but I really wanted to get in a run, since I only did 10 so far this week, and this was the last day of the running week. I procrastinated a lot, going between reading Paradise Lost, sleeping, doing nothing. I thought about doing a junk shopping trip run, even though it was going to eat away time I should have spent on homework. I also thought about going to the gym, too, since my left arch feels very unsupported, maybe from all of the running in cleats yesterday. I also wanted to do a track workout because it's been a while, and I need to prep for Saturday's 5K. Eventually, though, I procrastinated so much that I ended up having no choice time-wise except to do the track workout.
It was warm (relatively) and humid, so even before running, the heavy organic cotton tee came off. The sun was out, and the track had puddles from all the rain. I wonder why they don't fill in the serious potholes in lane 1. Isn't it a hazard or disadvantage or something? I had an episode of Phedip on my Shuffle. I thought about calling it a day after the 200's. I kept going, though, and pushed through the desire to take a break after the first 400. I did stop after the 800, though, not for any legit bathroom reason. I was just so out of breath. I finished the 5.25 miles in 38:19. At that 7:14 pace, I could run a 22:24 5K. Saturday's likely going to be humid and warm, too. I wonder how much the fact that it's a 5K rather than 5.25 miles will increase the pace. I was sure to stretch afterwards, and I also stretched during my extended water/bathroom break. I put the tee back on after the break.
FAITH:
I went to NCC today b/c KS was performing. I think I'm going to go there from now. With less than half a semester left... why didn't I try it years ago?
Friday, March 27, 2009
Mar 27
FIT:
A bit of catch up to do, except there isn't much to catch up on. Today is Friday. Monday's 10 was finishable and felt decent afterwards, and that night, it was a good kind of pain as I lay in bed w/ my legs propped up, letting my body recover, heal, and adapt. The next morning, though, it hurt to walk because of the left hip thing, and my banged right knee wasn't great either. I took Tuesday off. Wednesday, I would've taken off again, but it was okay enough to do strength at night. Somehow, exercise sometimes helps stuff heal, so it was good to try. I did 40 minutes. Thursday I took off b/c I couldn't do stuff w/ all the the classes and commitments anyways, but my body was only about 80%, too.
So today, before the DC tourney, I wanted to do something, since I've only logged 1 run for the week and 1 strength. It would've been a nice track day, except it was already nearing 4:30 after my naps, and varsity likely had the track. Plus, I'm only about 90% now. I did the Stairmaster instead, for 30 minutes. This time, I got one with a working HRM. Here are the stats:
168 bmp, 10 min, level 13
174 bmp, 15 min, level 14
180 bpm, 20 min, level 14
186 min, 25 min, level 15
186 min, 30 min, level 15.
327Cal, 4.98mi (whatever that means... I can't even run 5 mi in 30 min, so I don't know what that's about.)
I was stepping-out-of-the-shower sweaty afterwards. That's what gyms do. Running outside is so much better - you get a free fan.
A bit of catch up to do, except there isn't much to catch up on. Today is Friday. Monday's 10 was finishable and felt decent afterwards, and that night, it was a good kind of pain as I lay in bed w/ my legs propped up, letting my body recover, heal, and adapt. The next morning, though, it hurt to walk because of the left hip thing, and my banged right knee wasn't great either. I took Tuesday off. Wednesday, I would've taken off again, but it was okay enough to do strength at night. Somehow, exercise sometimes helps stuff heal, so it was good to try. I did 40 minutes. Thursday I took off b/c I couldn't do stuff w/ all the the classes and commitments anyways, but my body was only about 80%, too.
So today, before the DC tourney, I wanted to do something, since I've only logged 1 run for the week and 1 strength. It would've been a nice track day, except it was already nearing 4:30 after my naps, and varsity likely had the track. Plus, I'm only about 90% now. I did the Stairmaster instead, for 30 minutes. This time, I got one with a working HRM. Here are the stats:
168 bmp, 10 min, level 13
174 bmp, 15 min, level 14
180 bpm, 20 min, level 14
186 min, 25 min, level 15
186 min, 30 min, level 15.
327Cal, 4.98mi (whatever that means... I can't even run 5 mi in 30 min, so I don't know what that's about.)
I was stepping-out-of-the-shower sweaty afterwards. That's what gyms do. Running outside is so much better - you get a free fan.
Monday, March 23, 2009
Mar 23
FIT:
(Yesterday/Sunday: 40 min strength, including 3 min plank not too hard, tired at first and almost wanted to quit after entering the gym and again after first set of crunches but stuck with it)
I just wanted to get in some miles today and was thinking about an LR, since at 4:30 the track was likely taken by varsity, and I was in no mood for an all-out tempo again, since I was satisfied with the PR from the other day and don't want to have to see a slower performance. I kept procrastinating, though, for fueling and prepping reasons, which I guess are legit, and there weren't 2 hours left before dinner to get in a 14, so I decided to just do whatever I could before 6:30. It was "feels like" 34 degrees, with sunset at 7:15. I wore Pton sweatpants and a cotton tee comfortably.
I ended up doing about 10.46, which I'll qualify as a long run, since it's over 10. I need these longer runs b/c at Philly, my body kind of ran out of gas at about 7, since I had been so used to only doing staple runs at the time. It's good for my body to get accustomed to still having to go beyond the 7. It was 10.46 according to my calculations of 1.15*2 (campus to tow path) + 1.57*4 (tow path to bridge) + 0.95*2 (bridge to walmart).
Splits: 8:52 b (estimated b/c I forgot to push button after I stopped and considered going home due to left hip issues), 3:55 p, 4:01 h, 4:11 b, 4:41 x, 2:50 w, 2:52 x, 4:44 b, 4:15 h, 4:02 p, 4:04 t (slowed down on the way back from walmart, now turn around and go back to b), 3:57 p, 3:52 h, 4:04 b (really picked it up after the turnaround, faster even than 1st time), 4:02 h, 3:49 p, 3:52 t (even faster!!!), 9:24 2 (uphill and a strong headwind). Total time: 1:21:38.
According to my super handy predicted PR pace graph, the pace of 7:48 is just a bit slower than what my PR pace would be. Sounds about right. I had intended to take it kind of slowly and over time decided to pick it up because I was already out and might as well make it a quality run. Plus, my left hip is okay enough to run on but bothersome. Plus, right before t, there was a metal ring on the ground. I must've stepped on one end with one foot and then gotten my right foot caught on the opposite end, because suddenly, I found myself smack on the ground. It was kind of surprising. My right knee took a hit, and my right side was covered in dirt, but the effect of it on the running was nearly negligible. I may need to ice it later, but nothing permanent, I think. Last time something like this happened was after a BM pyramid, as I was running back up to campus. I didn't clear a chain that fenced off the road when I tried to leap over it, and my arms somehow broke the fall, with my face nearly hitting the ground. I was fortunate to not have broken teeth. I had a big black welt on my left shin for a long time afterwards, and my arms were sore from the force of breaking the fall (thank goodness for pushups) for a day or two.
Cumulative mileage: 184 + 6.2 (recovery post 16) + 5.5 (track) + 7.5 (wm tempo) + 10.5 = 213.7.
(Yesterday/Sunday: 40 min strength, including 3 min plank not too hard, tired at first and almost wanted to quit after entering the gym and again after first set of crunches but stuck with it)
I just wanted to get in some miles today and was thinking about an LR, since at 4:30 the track was likely taken by varsity, and I was in no mood for an all-out tempo again, since I was satisfied with the PR from the other day and don't want to have to see a slower performance. I kept procrastinating, though, for fueling and prepping reasons, which I guess are legit, and there weren't 2 hours left before dinner to get in a 14, so I decided to just do whatever I could before 6:30. It was "feels like" 34 degrees, with sunset at 7:15. I wore Pton sweatpants and a cotton tee comfortably.
I ended up doing about 10.46, which I'll qualify as a long run, since it's over 10. I need these longer runs b/c at Philly, my body kind of ran out of gas at about 7, since I had been so used to only doing staple runs at the time. It's good for my body to get accustomed to still having to go beyond the 7. It was 10.46 according to my calculations of 1.15*2 (campus to tow path) + 1.57*4 (tow path to bridge) + 0.95*2 (bridge to walmart).
Splits: 8:52 b (estimated b/c I forgot to push button after I stopped and considered going home due to left hip issues), 3:55 p, 4:01 h, 4:11 b, 4:41 x, 2:50 w, 2:52 x, 4:44 b, 4:15 h, 4:02 p, 4:04 t (slowed down on the way back from walmart, now turn around and go back to b), 3:57 p, 3:52 h, 4:04 b (really picked it up after the turnaround, faster even than 1st time), 4:02 h, 3:49 p, 3:52 t (even faster!!!), 9:24 2 (uphill and a strong headwind). Total time: 1:21:38.
According to my super handy predicted PR pace graph, the pace of 7:48 is just a bit slower than what my PR pace would be. Sounds about right. I had intended to take it kind of slowly and over time decided to pick it up because I was already out and might as well make it a quality run. Plus, my left hip is okay enough to run on but bothersome. Plus, right before t, there was a metal ring on the ground. I must've stepped on one end with one foot and then gotten my right foot caught on the opposite end, because suddenly, I found myself smack on the ground. It was kind of surprising. My right knee took a hit, and my right side was covered in dirt, but the effect of it on the running was nearly negligible. I may need to ice it later, but nothing permanent, I think. Last time something like this happened was after a BM pyramid, as I was running back up to campus. I didn't clear a chain that fenced off the road when I tried to leap over it, and my arms somehow broke the fall, with my face nearly hitting the ground. I was fortunate to not have broken teeth. I had a big black welt on my left shin for a long time afterwards, and my arms were sore from the force of breaking the fall (thank goodness for pushups) for a day or two.
Cumulative mileage: 184 + 6.2 (recovery post 16) + 5.5 (track) + 7.5 (wm tempo) + 10.5 = 213.7.
Saturday, March 21, 2009
Mar 21
FIT:
It was so hard to get out the door, and I couldn't decide between a Wm tempo vs. a 14. I need to do a LR some time soon b/c I'll be out of town next weekend at a tournament, and 3 weeks is a long lag. I wouldn't have time, though, b/c of a CW shift. I ended up doing the Wm b/c of the time constraint, so maybe MTW I'll do the LR. I can't do it F b/c it'd put me at high risk for injury at the tournament and impact tourney performance.
The run itself was good, and it's amazing how tiredness melts away once you get started. My left glute/hip/back hurt a bit, nothing serious, but bothersome. It's okay now, though, and everything feels mostly good. Tempos are tough, like go, go, go the whole way. Not as painful as a track workout, but it requires persistence.
Splits> 8:44 t, 3:42 p, 3:46 h, 3:59 b, 4:22 x, 2:37 wm, 2:41 x, 4:31 b, 3:46 h, 3:44 p, 3:49 t, 8:46 2. I'm pleasantly surprised about how I kept it up fairly well on the 2nd half. Total time: 54:41. Time at the b: 20:13. Turnaround time: 27:12. 2nd half split: 27: 29. Not bad. I think it's a PR on the course. Temps were good (45ish), but the cotton shirt retained all of the sweat, so it felt hotter than it actually was.
FUEL:
In fueling news, I thought I'd have to give up desserts for a while and just savor dark chocolate bars to get my fix. That wouldn't have been too bad. But tonight, I remembered an old delicious favorite, which also happens to be an even better solution: dessert sandwiches. Toasted Protein Bread + Almond Butter + 9 Chocolate Chips = party. It's so good and good for you, it's ridiculous. Everything you like about desserts in supercharged form. You get 15g of protein + good whole grains + healthy fat + fiber + vitamins and minerals + bit of cocoa. It doesn't get any better than this. I haven't tried it since sophomore year, I think, since we haven't had almond butter in a while. It works w/ PB, too, but AB's really good.
It was so hard to get out the door, and I couldn't decide between a Wm tempo vs. a 14. I need to do a LR some time soon b/c I'll be out of town next weekend at a tournament, and 3 weeks is a long lag. I wouldn't have time, though, b/c of a CW shift. I ended up doing the Wm b/c of the time constraint, so maybe MTW I'll do the LR. I can't do it F b/c it'd put me at high risk for injury at the tournament and impact tourney performance.
The run itself was good, and it's amazing how tiredness melts away once you get started. My left glute/hip/back hurt a bit, nothing serious, but bothersome. It's okay now, though, and everything feels mostly good. Tempos are tough, like go, go, go the whole way. Not as painful as a track workout, but it requires persistence.
Splits> 8:44 t, 3:42 p, 3:46 h, 3:59 b, 4:22 x, 2:37 wm, 2:41 x, 4:31 b, 3:46 h, 3:44 p, 3:49 t, 8:46 2. I'm pleasantly surprised about how I kept it up fairly well on the 2nd half. Total time: 54:41. Time at the b: 20:13. Turnaround time: 27:12. 2nd half split: 27: 29. Not bad. I think it's a PR on the course. Temps were good (45ish), but the cotton shirt retained all of the sweat, so it felt hotter than it actually was.
FUEL:
In fueling news, I thought I'd have to give up desserts for a while and just savor dark chocolate bars to get my fix. That wouldn't have been too bad. But tonight, I remembered an old delicious favorite, which also happens to be an even better solution: dessert sandwiches. Toasted Protein Bread + Almond Butter + 9 Chocolate Chips = party. It's so good and good for you, it's ridiculous. Everything you like about desserts in supercharged form. You get 15g of protein + good whole grains + healthy fat + fiber + vitamins and minerals + bit of cocoa. It doesn't get any better than this. I haven't tried it since sophomore year, I think, since we haven't had almond butter in a while. It works w/ PB, too, but AB's really good.
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