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Chronicles of a fish: the days of surf and turf
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Crazy day with too many holiday errands cramping my workout style, but I did manage to get in a very short yet spiffy run between commitments. I usually don't run less than 6 to 8 miles as it's almost not worth the sweat and dirtying up the clothes (tut, tutters...I'm learning), but I have to say that, eventhough it was freezing cold outside and all of my long running pants were in the dirty laundry so I had to resort to cropped pants with bare legs exposed, I rather enjoyed my 4 mile jaunt today.
When I walked out of my house and faced the arctic air, I didn't really have a plan of what pace or how far, I just knew I had to be finished within a certain brief period of time. Initially I thought perhaps I'd go 6 miles, but with each strike of the foot I was starting to shift my thinking to perhaps reducing that distance down. My pace for the first two miles was at a decent tempo....I felt good....and decided to take a quick slurp of water and steal a stretch or two. Off for the next mile and I was flying. It was at this moment that I made a deal with myself: if I could go the 4th mile even faster than the 3rd mile, I would reward myself with a nice cool down and a pat on the back, calling it quits for the evening. (Secretly, I had in my head to go a sub 7:00 on that last mile, but I fell short of that mark.) As the Garmin vibrated on my wrist to alert me that I was at the 4 mile mark...ah ha!! I had indeed improved my last mile by 7 seconds. This session was done and dusted.
The one interesting thing that came out of this brief run was my new desire/goal to be clocked at a sub 7 minute mile. My fastest proper mile I've gone to date is 7:01.....6:xx is now in my sights.
http://connect.garmin.com/activity/134041354
Official Marathon Training is About to Commence!!
With just under 17 weeks to go before my first marathon, I have decided to follow the 16 week Furman Institute Plan that involves three key runs a week (interval, tempo, long runs) and then you supplement with either cross-training or easy runs on the other days. The tempo and key runs should be no problem for me, but I may have employ high-tech-treadmill-setting-calculations and resort to completing the interval runs on the artificial indoor revolving landscape. Because I usually totally rest on Fridays, that leaves me three other days to supplement....and I'm thinking I'll spin on one day....either trail run/hike OR swim one day (YES!! because I am tired of living vicariously through shotgun's aquatic posts, I scoped out a pool that is an hour away today....ahhhh....the lovely thoughts of smelling like chlorine and having straw-like hair is like a welcome drug.....purrrr....)....and then a long, easy run the last day.
If any loggers have any thoughts/suggestions....please unload them now or whenever. One thing I have not read is a suggested amount of running mileage per week for this plan. Obviously there are set distances each week, but I don't know how much additional mileage to supplement with. Last summer while training for my half marathon, I was typically running 50 - 58 miles per week, but the days were longer and I could run outside at will. This is winter. Please feel free to share with me your thoughts as they will be most appreciated.
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If any loggers have any thoughts/suggestions....please unload them now or whenever. One thing I have not read is a suggested amount of running mileage per week for this plan. Obviously there are set distances each week, but I don't know how much additional mileage to supplement with. Last summer while training for my half marathon, I was typically running 50 - 58 miles per week, but the days were longer and I could run outside at will. This is winter. Please feel free to share with me your thoughts as they will be most appreciated.
Given that you typically ran 50-58 miles per week training for a HM then you must know what you're doing. The usual stuff about 10% increases per week, rest, nutrition, fast fast runs, slow slow runs, HR Monitoring, etc will of course apply. I think having faith in your plan (or any plan) is important and sticking to it as much as possible. Plan ahead as much as realistically as you can e.g. review your week ahead (and back) on a Sunday. Your schedule may need to be tweaked a bit here and there to accommodate real life so do that as early as possible. I try to get sessions done first thing and making sure my gear is ready the night before. I was a bit afraid of the mileage in the FIRST plan when I saw it as I was coming from a much lower background level so I went with a different plan but the FIRST one does get good recommendations. You may already have access to the attached pace guide but just in case, give it some decent consideration and avoid injury! 0 -
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.... I was typically running 50 - 58 miles per week, but the days were longer and I could run outside at will. This is winter. Please feel free to share with me your thoughts as they will be most appreciated.
50-58 miles is loads for a Marathon. Its more than I've ever run in a week and I have 8 marathons done. Last one being a failed sub3 attempt :rolleyes: If you can mix the 50 miles up with a long focused progression run ending at PMP, a tempo sandwich, some intervals that vary as the weeks go by and then season the diet generously with a sprinkle of short easy runs and a smile 0 -
Given that you typically ran 50-58 miles per week training for a HM then you must know what you're doing. The usual stuff about 10% increases per week, rest, nutrition, fast fast runs, slow slow runs, HR Monitoring, etc will of course apply. I think having faith in your plan (or any plan) is important and sticking to it as much as possible. Plan ahead as much as realistically as you can e.g. review your week ahead (and back) on a Sunday. Your schedule may need to be tweaked a bit here and there to accommodate real life so do that as early as possible. I try to get sessions done first thing and making sure my gear is ready the night before. I was a bit afraid of the mileage in the FIRST plan when I saw it as I was coming from a much lower background level so I went with a different plan but the FIRST one does get good recommendations. You may already have access to the attached pace guide but just in case, give it some decent consideration and avoid injury!
Trust me, I haven't a clue what I'm doing, but I'm learning. The 50 - 58 mpw for the half were miles I clocked just running aimlessly in my field with no plan, no pace, no Garmin....only my cell phone perched on a cooler as my pace clock, and two bottles of water to quench my thirst. I was such a neophyte...until CW quietly gasped and made a few delicate suggestions to improve the quality of my workouts.
Your suggestions are solid - thank you. I will chart out on a calendar the upcoming week's plan with paces and distances determined. My toughest task will be to stay on the suggested pace and not go too fast, but I will have faith that these minsters of marathons know of what they preach. Don't want to be having to make a trip to the confessional to confess having a dalliance with a faster pace purely for personal pleasure.
shotgunmcos wrote: »50-58 miles is loads for a Marathon. Its more than I've ever run in a week and I have 8 marathons done. Last one being a failed sub3 attempt :rolleyes: If you can mix the 50 miles up with a long focused progression run ending at PMP, a tempo sandwich, some intervals that vary as the weeks go by and then season the diet generously with a sprinkle of short easy runs and a smile
Ooooo....you are a foodie!! Thanks for your delicious input that I will digest with pleasure.
I suspect I may actually run slighlty lower weekly mileage (at least to start with) than pre-half marathon due to my understanding of the importance of due care when training for such a concussive discipline....but I will fill in the missing mileage (if there actually is any) with some cross-training. And yes, I will definitely strike a pose along the way with a wink and a smile!! :) 0 -
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And so it begins.....the overwhelming onslaught of Christmas confections delivered to us on decorated trays for our holiday consumption as a way of thanks from our many customers. OMG....you have no idea how many calories I am about to consume. I have my favorites - the pecan tassies that Mrs. Loftis delivers warm from the oven... and Mrs. Frink's huge holiday sampler of bars and cookies...and the many and wonderous burbon balls and chocolate covered peanut butter balls that come rolling in here. But there are so many more...the little snowmen sugar cookies with their silver buttons and rosy cheeks....the coconut macaroons, all moist and chewy.....the creamy chocolate fudge.....the peppermint bark....they all have a place in my heart. Wow. If you ever don't hear from me for a few days on this log, it's probably because I am in a diabetic coma from mainlining so much sugar.
:pac::pac::pac:
I just found a store in Ireland that stocks US goods... Reeses peanut butter cups, Hershey bars, Aunt Jemima Pancakes & Syrup, a 50oz box of goldfish, and a Special Nostalgia Box of 1970s candy, will be rotting our teeth in a few more days. Can't wait!0 -
Just what I needed to read as I sit here holding myself back from raiding the fridge!
Misery loves company. I may have to recite all the goodies every day til Christmas so I don't have to eat alone.donothoponpop wrote: »:pac::pac::pac:
I just found a store in Ireland that stocks US goods... Reeses peanut butter cups, Hershey bars, Aunt Jemima Pancakes & Syrup, a 50oz box of goldfish, and a Special Nostalgia Box of 1970s candy, will be rotting our teeth in a few more days. Can't wait!
Or, as they would say after a hard day in the tobacco fields....there's nothing like sitting on a street corner with an RC Cola and a Moonpie. 0 -
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Odin Drab Firefighter wrote: »You had me at pecan tassies, impressive list of festive treats:)
Those tassies are amazing. Really. 0 -
A fantastically grand night for a proper run....so I had to heed the call of the asphalt and pound some pavement. Most runs outside the safe confines of my field are generally unremarkable, but tonight's run was sprinkled with a few notable happenings. First there was the so-ugly-it's-cute opossum who, after some tricky negotiations and perfect timing, crossed Main Street and intersected my path on the sidewalk, almost tripping me in the process. The poor opossum was totally freaked out and not sure what to do as I was behind him, there was a wall to his left, and cars to his right....so his only option was to run straight ahead with me chasing behind him. Poor little fella. Thankfully, about a half a block up there was a break in the wall thus allowing him an escape from the sound of little feet inching ever closer.
Other notable things about town were all the festive decorations donning homes and yards - some homes and yards more than others (and that's not necessarily a good thing), which begs the question: who says we're in a recession? I'm not sure which yard was my favorite - the one with all the yard lights flashing at seizure-inducing speed.....or the one with the lights that spell out "happy birthday Jesus" on the fence. I may have to snap a pic of that one and post it for you loggers.
Other happenings.....while running in a dark stretch of town, I nearly fell head first into a hedge when I didn't realize the sidewalk suddenly ended.....as I approached train tracks in the middle of town on Main Street, lights started flashing and the arm was lowered signaling the oncoming train, so I had to wait for it to pass....but the one thing that put the biggest smile on my face tonight was the decked out Santa driving a Harley Davidson through town yelling "ho, ho, ho!". I met him three times.
Any way....whew.....my run was beautiful....felt super.....best I've felt since my last half marathon two and a half months ago. I went at a decent speed, but never felt pushed. My splits were fairly consistent, and I attacked every hill I encountered.
8.45 miles, 1:11:39, 8.28 pace
I may post the Garmin info tomorrow because I am curious about the elevations since I have always felt that our little town is fairly hilly.0 -
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Happy Birthday Jesus. Brilliant.
You always sound so happy to be out there doing it. In contrast to me last night running in the freezing horrible rain. I looked at the overdone lights on the houses and thought 'bah humbug, you rotten sods, dry and warm with your feckin flashing lights'. Was not feeling the Christmas love. I need to take a leaf out of your book. 0 -
Happy Birthday Jesus. Brilliant.
You always sound so happy to be out there doing it. In contrast to me last night running in the freezing horrible rain. I looked at the overdone lights on the houses and thought 'bah humbug, you rotten sods, dry and warm with your feckin flashing lights'. Was not feeling the Christmas love. I need to take a leaf out of your book.
Ahhh....but it's easy to have my attitude when the weather is mild and the sky is clear with gorgeous stars and nearly full moon shining upon me. Oh, and we can't forget that happy birthday Jesus thingy to brighten up anyone's dreariest of days. (Photo to come.) But if it helps any, your 'bah humbug, rotten sods, fecking flashing lights comment will keep me giggling and perky for a while. Plus, when I'm out there, I always think of it as one big adventure. 0 -
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Just perusing the 2012 Triathlon Race calendar Dory, some interesting options for the 2nd race along with Achill especially if you are staying west again You may well be looking at IRMA races instead a lot of trail running going on in this log lately http://www.imra.ie/events/
https://www.triathlonireland-newserver.com/local-races.html
Hell of the West - June 23rd in lovely Kilkee in Clare (shotguns home race)
Triathlone - June 30th - Probably Ireland biggest Triathlon
Galway Aquathon - Saturday 14th - you already know the joys of Galway, high probability of you beating me here without the bike
Tri the burren - Saturday 14th - Not sure what the race is like but the location will work for you
Humbert Challenge July 22nd - The ultimate challenge
Now in saying that I deffo wont be doing Triathlone or Tri the Burren, I might do the aquathon but probably shouldnt as its a bit close to Humbert0 -
Just perusing the 2012 Triathlon Race calendar Dory, some interesting options for the 2nd race along with Achill especially if you are staying west again You may well be looking at IRMA races instead a lot of trail running going on in this log lately http://www.imra.ie/events/
https://www.triathlonireland-newserver.com/local-races.html
Hell of the West - June 23rd in lovely Kilkee in Clare (shotguns home race)
Triathlone - June 30th - Probably Ireland biggest Triathlon
Galway Aquathon - Saturday 14th - you already know the joys of Galway, high probability of you beating me here without the bike
Tri the burren - Saturday 14th - Not sure what the race is like but the location will work for you
Humbert Challenge July 22nd - The ultimate challenge
Now in saying that I deffo wont be doing Triathlone or Tri the Burren, I might do the aquathon but probably shouldnt as its a bit close to Humbert
Which race has the heated lake we swim in?
I will google the Galway Aquathon and Tri the Burren and check out the distances.....but the thought of swimming in your freezing cold water scares the bejesus out of me, as does the prospect of cycling on your roads (I've been on your roads, you know, with your crazy drivers and rogue sheep)....but I will entertain your slighty insane idea of running a half marathon one weekend and doing a triathlon the next...after traveling overseas....and while on, eh hem, vacation.
How is the diaper changing going? Can you do it in your sleep yet?0 -
Two words: karaoke bike
I'm just sayin'.
75 minutes on the trainer tonight. As always, I let my music do the hard work by setting the pace and then distracting me, thus allowing me to spin like mad without ever realizing the effort I am expending. Good session.
Rest day tomorrow.....then the grand commencement of marathon plan training on Saturday. My weeks will normally run from Sunday to Saturday, but with the holidays and family coming for a visit, I will bank one day by starting one day early. I have my calendar on the ready, and I've already penciled in the Caps hockey games so I can synch certain workouts with their games. I have my priorities in order. 0 -
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