Home » Archive by category 'Weekly Workouts' (Page 9)

Archive of ‘Weekly Workouts’ category

Richmond Marathon Training: Week 9 – In Which I Register For Another Marathon

My love affair with running is still going strong. So strong, on fact, that I went ahead and did something crazy.

At least, crazy for the girl who insisted she was never running a marathon again after the first one. That the first one was “something she had to do once.” That she “values her weekends too much” to cycle through continuous long run/recover from said  long run.

I signed up for another marathon.

In case you lost count, my third marathon. Third. I’ve become someone who “runs marathons.”

I have my coach Steph to thank for that, in large part. I feel completely different about training this time around and I am LOVING it. All I want to do is run and talk about running and read about running and be friends with runners and think about running and admire my running schedule.

I guess you can say I’ve caught the bug. And the bug can make one do impulsive things. Like register for the 2014 Eugene Marathon.

WHAT. I explain:

This race usually takes place in April, and this year they moved it to July to coincide with the junior track and field championships.

People are pissed.

I understand being upset and frustrated. After all, the race was practically iconic in its April spot.  It’s fast and flat (not to mention gorgeous). It’s a goal spring marathon for a ton of people. Those wanting to break a PR or qualify for Boston seek this race out. I get that people don’t like change (especially when it isn’t explained, which is happening here) and some won’t do this race anymore. . . but the level of outrage I’m seeing is over the top.  (I mean, July at 7 am in Oregon is nothing like July at 7 am in most other places. Believe me, it is cold… and do so many people really enjoy training in the dead of winter?). And the race begins at 6 am!

There’s a lot that the Eugene Marathon can do to change customer perception, starting with being more transparent about the reasoning for the change and responsive to their fans on social media. There are a ton of ways to put a positive spin on this (especially since it IS a positive thing!) and I hope they do just that because this date change can be a really wonderful thing for many people, and open up a whole new world of spring marathon training.

But this post isn’t about that. This post is about me. The me who LOVES the July date. If it was still in April, I wouldn’t do it.

Spring training sounds incredibly appealing.

I’ve tried winter running. I trained for my first half marathon in the winter. There was one run, I believe it was 8 miles, on a 17 degree day. The run itself wasn’t even too terrible, but when I got home and removed my two pairs of gloves to open my front door… I couldn’t. I stood there in the vestibule of my building waiting for my hands to warm up enough to physically TURN the key. I was cold and I was miserable. And then I had to do two separate 10-mile runs on the treadmill because of icy, slushy weather.

Let me let that sink in. 10 MILES. On a TREADMILL. TWICE.

Not for me.

I’ve made futile attempts to run in cold weather since but it never sticks. While I might be a terrible winter runner, I happen to be a pretty spectacular springtime runner.

Last year, after my winter off running following the Richmond Marathon, I started running again in the spring – at surprisingly fast paces that felt natural to me. My easy 3 mile runs were at around 8:30 – 8:45 miles. Every time.

How was this possible?

With zero training, I set my 10k PR that spring at the first 10k I ran early in the season, at 53:55. Suddenly, I was fast.

My training runs are much slower now; they’re actually right where my training runs were the last time I started my marathon training in July’s humidity. But I know that after building my running fitness for my fall marathon, I can take the winter mostly off from running (keeping a short base on the treadmill, and focusing on strength and cardio endurance at Refine) and come back in March stronger and much faster once again.

The thought of starting marathon training at that same shiny new fastness I had last spring and building a solid base off that (and not mid July 11-minute humidity miles), well,  I think that could really be my time to be awesome at the marathon.

Which makes a July 27 race – especially one with a low entry fee that can double as a trip to see my brother (for his birthday!), sister in law and baby nephew – practically impossible to resist.

And if for whatever reason I need to switch to the half marathon, I have the option.  But I have to at least try for this 26.2.

Especially right now when the bug bite’s so fresh.

—

Back to the present… here is last week’s training:

Week 9: September 2 – September 8

  • Monday – 15 min w.u. 10 x 400 @10k pace with 90 secs rest 15 min c.d. (6.2 mi)
  • Tuesday – 50 mins + 4 x 100m strides (5 mi)
  • Wednesday – 50 mins easy (5.1 mi)
  • Thursday – Refine Method
  • Friday – 40 mins easy (4.38 mi)
  • Saturday – 18 miles (3:18)
  • Sunday – OFF

Total: 39 miles

Five runs in a week! I believe this is the second time I’ve done this and I can’t believe I used to think (1) I couldn’t run more than three times a week and (2) I couldn’t run consecutive days. Knock on wood – I’m feeling great and loving all the running.

Obviously.

Larry Gray's crazy eyes

This will be my marathon face.

So… anyone else in for Eugene 2014? (Save $10 through 9/15 with code EMSUMMER14). I’ll need a long run buddy.Hint hint EVERYONE I KNOW.

Richmond Marathon Training: Week 8 – Intervals, My Brain & A Hike

Last week I rambled about how much I’m loving running. Part of the runner’s high I was on when I wrote that post was from my interval run that very morning.

That run was a 15 minute warm-up, then 5 x 1 mile at half marathon effort with 2:30 rest in between (slow jog), then a 13 minute cool down.

Just a few weeks ago, 8 miles was my long run distance — and it killed me. Now, it is a morning interval run. And much, much faster. And instead of killing me, it left me feeling exhilarated and excited about the rest of my training season. And, of course, my marathon.

And of the 8 miles, 5 were the actual intervals. These 5 miles were so much more fun and more awesome than a regular 5 mile run. I never felt crappy at any point during this run, even though my miles were obviously faster than a regular easy run.  I never bemoaned how much longer I had to do or wished the run was over. I never considered cutting it down to 4 miles instead of 5 (even though I had the option to in my plan). I felt amazing and loved every second of this out-of-my-head, focused effort.

Every week the type of speedwork/interval I do changes. I do have your usual 400s sometimes, but a lot of the time I’m doing interval work that I would never think to on my own. Some of it, you’d think, doesn’t even seem very interval-y.

But the mind of a runner is a fascinating thing. On days I have one of these runs, my mind gets what’s happening and adjusts accordingly. Suddenly a 4 mile run is no longer a 4 mile run; it really is two focused 2 mile intervals at marathon effort. And when I’m that focused — from a 100 meter push to a 2-mile stretch — the entire run becomes almost easier. I say that because even though I’m working harder, I’m also focused on a task. I’m not letting my thoughts run crazy inside my own head. Instead, I’m thinking only about this obstacle in front of me. So when a normal 4-mile run would mean looking at my watch over and over to see how far I am and how much more I have left to go, a 2 x 2 mile at marathon effort means I’m thinking only about my effort.

This coming week, I’ve got 6-8 x 2 minute hill climbs. I AM EXCITED.

This was not as short (or as clear) as I intended it to be. I did drink some wine before writing that. Here’s how last week’s training went:

Week 8: August 26 – September 1

  • Monday – OFF
  • Tuesday – 15 min w.u., 5 x mile @half mar effort with 2:30 min rest, 13 min c.d. (8.3 mi)
  • Wednesday – 50 mins easy (4.6 mi)
  • Thursday – Refine Method
  • Friday - 37 mins with 4x100m strides (3.7 mi)
  • Saturday - 16 miles easy (3:00:20)
  • Sunday – 2 hour hike (3 miles, not including in weekly mileage)

Total: 33 miles

I did go on a hike at Garret Mountain Reservation the day after my long run, but it wasn’t a particularly challenging hike. We kept it slow and easy, and covered three miles. This was such a fun family activity! I didn’t know how my dog Larry would do with grass taller than he is, wild animals and the potential to get wet, but he was a pro! My boy led the way and really loved the hike. He is a pup of nature!

And when we got home, he slept for two full days.

Larry leads the way

Larry leads the way

Dori and Larry hiking

Larry Gary LOVED hiking. He was a pro!

Deer

Luckily for this deer, Larry did not notice him or any others we saw. Dumb dog.

Dori, Andy and Larry on the hike

Have you EVER seen a pup so happy?

 

View from the hike to Garrett Mountain Reservation

The view

Also, Larry has a girlfriend!! That is another topic for another day.

One last note: I wanted to let you know about a $5 off code to the Run10 FEED 10K on September 22 in New York City. It is a  10k philanthropic race and wellness event that helps fight domestic hunger.   You run a 10K and that in turn feeds 10 people in the NYC community. Your registration includes  race entry, your donation of 10 meals and a limited-edition FEED bag.

I can’t make it because I already registered for a half marathon that weekend, but it’s a great idea organized by Women’s Health Magazine and the Feed Organization. Enter R10F10USA at registration checkout to save $5.

Do you enjoy interval runs? Do you vary the types of intervals you do each week? Do you find yourself more focused on the goal during these runs?

1 … 7 8 9 10 11 … 20