Archive | January, 2011

A blizzard is coming….

31 Jan

Goodbye outdoor running… hello more snow! That’s what the weather channels are saying – worst snow storm in 20 years! I’m SOOOO ready for spring!

Here are my stats from last week:

1/24      Run 4 mi (37:32) outdoor 21 degrees
1/25      Track (ISU) 6 x 200 @ 33 sec, 60 sec rest
                Run 2 mi warm up, 1 mi cool down
1/26      Swim 20 mins
                Bike 60 min (20 min w/u, 3 x 5 min @ LT, 20 min cool down)
1/27      Run 4 mi (38:10) outdoor 23 degrees
1/28      OFF
1/29      Run 1 mi (9:45)
                200m (30.05) IWU Track Meet
                Run 1 mi (9:30)
1/30      Run 5 @ 49:30

Totals    Run   19 miles
                 Bike   60 min
                 Swim  20 min

This coming week starts a new stage of my training plan so I’ll be putting in more mileage and a couple different workouts.

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I-Challenge Half

31 Jan

I just registered for the Illinois Marathon I-Challenge Half on April 29th – 30th in Champaign, Illinois!!!! This is a new option for the Illinois Marathon – they moved the 5k race to Friday evening making it possible for runners to participate in both the 5k and either the Half of the Full Marathon. I will be running the Half as one of my long runs for that week – I figure it would be more fun to run with a bunch of people than all by myself 🙂

Whoa Track Workout!

26 Jan

I always wonder why indoor tracks are kept so warm… I mean, most people will be running while they are there so there is no need to keep it about 70 degrees!! Regardless – that was what I got to deal with last night during my track workout. I am actually in the very early stages (meaning lots of SLOW running) of 5k training for this season so speedwork is not something that’s currently in my training plan. However, since I have a few other friends that are running at this indoor track meet I decided to get in on the fun. I am running the 200m which will be a short enough distance to where it won’t mess with my training, but still allow me to get out there and get used to competing again. Plus, the 200 m is probably my favorite distance to run 🙂

Back to last night – It went by in a blur. Since I’m doing much of my easy and long runs at 9:15 pace, I needed a workout to wake up my legs for Saturday. The workout I was given was 6 x 200 @ :33 with 1 min rest. I noticed some familiar faces at the track and jumped in with another one of the guys who was doing his warm up. Once I was done with that (and its so hot in there I was already sweating like crazy and taking off layers) I stretched for quite a while and put on my favorite running shoes – track spikes! While I was stretching the college’s long distance track team(I’m guessing) came out for practice. I hurried up and got through my first 3 200’s with minimal interference on the track. The next 3 I had to run several lanes wide to weave around the runners in the 1st-3rd lanes which was not a big deal but it resulted in my splits being between 34 and 35 seconds. I was certainly worn out though.. my legs felt like jello and I couldn’t drink enough water. After I felt like I could handle running again I did a mile cool down with one of the other guys that was there. The cool down discussion was about how hot the track was 🙂 I did notice that I felt pretty dehydrated the whole workout and I’m sure being sick all day Sunday was making it worse, but it was a huge reminder that I need to drink lots of water throughout the day. My splits went like this:

1 – 31
2 – 33
3 – 33
4 – 34
5 – 35
6 – 34

I have a bike workout tonight, easy run on Thursday, and hills on Friday. Then Saturday its Off To the Races 🙂

My pink track spikes!

 

Love running in these 🙂

Race Plans!!

25 Jan

I signed up for my first 5k race of this season today – The Miller Park Zoo Stampede!! This race is held on Saturday, March 5th @ 10:00 AM. Its going to be a cold one 🙂

It was bound to happen..

25 Jan

After thinking that I was going to not catch the stomach flu that everyone else has had, I woke up Sunday morning feeling pretty weak. By noon I was full-on sick and not able to keep anything down – this resulted in me doing nothing but laying in bed ALL day long. As I was laying in bed, the only thing I kept thinking was that I had been so excited to be able to go run my 8 miles outside and now that wasn’t going to happen. Yesterday morning I felt a little better, but was still pretty tired and I could tell my body didn’t appreciate having nothing to eat or drink for almost 24 hours. I had planned on making up my 8 miles last night and then going to spinning class, but I only got in 4 and headed to bed early. On a good note, I’m feeling better today and plan on heading to the track for a little bit after work to get some more time in my spikes before Saturday’s track meet. I will also have to get in my hill workout and possibly some time on the bike.

Last week’s stats:

1/17      Bike – 60 min Easy
                Run – 1 mile easy off bike
                XT – Strong class 60 min

1/18       Run – 4 mi  – 37:00 (easy warm up and cool down)
                 Hills – 8 x 7% @ 9mph (20 sec) 2 min recovery

1/19       Bike  LT – 3 x 5 min w/2.5 min recovery (HR 182, 185, 187)
                 Bike – 40 min (warm up and cool down)

1/20       Run – 7.1 mi easy  1:06:01 (9:17 pace)    

1/21        Run – 4 mi – 37:00 (easy warm up and cool down)  
                  Run – Hills 8 x 7.5% @ 9mph (20 sec) 2 min recovery

1/22        XT – Pilates 60 mins

Totals:    Run – 20.1 mi
                  Bike – 2 hours
                  XT – 2 hours

Hopefully I can get back to my regular schedule starting today! I really don’t like missing workouts.

Picked these up on my Saturday shopping trip!

7 in the Snow

21 Jan

I finally went and bought a ninja mask for some outside running! I tried it out yesterday for my 7 mile easy run – I love it! It was 21 degrees out so I wore my UA cold gear tights, UA long sleeve, UA short sleeve, North Face fleece (with thumb holes 🙂 ) North Face down coat, and ski gloves. I had a bottle of water in my coat pocket along with my ipod. I had my normal pre-workout snack of a PB&J – yummy!! This run went pretty well and I actually managed to stay very warm – I had my coat unzipped most of the time. I did learn that when the temps are that cold water bottles will freeze.. I had slushy water towards the end 🙂 Overall it was a great run and when the temps are 20 and higher (and its still daylight out) I’d prefer to do my longer runs outside.

Wednesday was Bike LT day – it was a killer! Last week I did 2 x 5min @ LT with 2.5 min recovery but this week was 3 x 5 min @ LT with 2.5 min recovery. I knew this was going to be harder so I kept my HR for the 20 min warmup between 120-150 bpm. The first 5 min was probably the toughest for me, just because I was tired and it always takes me a while to warm up. The second set was about average and then the third 5 min set was tough but felt great! I’m glad I only do this workout one time a week though 🙂

1/18    2 mile warm up @ 9:15
             8 x 20 sec (9mph – 7.5% incline) 2:00 recovery
             2 mile cool down @ 9:15

1/19    3 x 5 min LT, 2:30 recovery (HR 182, 185, 187)
              20 min warm up, 20 min cool down

1/20    7.12 mi easy – 1:06 (9:17 pace) 21 degrees

me after my 7 miles in the snow

Getting Strong

18 Jan

Yesterday’s workout consisted of 60 mins on the bike followed by an easy mile on the treadmill. Since I was so busy last week with my new training plan I wasn’t able to go to my usual Strong classes or Pilates, which resulted in me feeling like I had a weaker core during my running. So last night after my normal workout I took a Strong class… man I could tell I hadn’t been for a while! The Strong class (@ 4 seasons) consists of very high rep counts (between 75 and 100 per exercise) with hand weights ranging from 4 to 8 lbs. We also use the Reebok Deck and yoga mats. The exercises included are chest press, shoulder press, tricep kick-backs, bent-over row, push-ups, sit-ups, squats, lunges, bicep curls, tricep extension (aka skull crushers) and a few other random exercises. Needless to say, I’m pretty whooped once I’m done with this class. Its something that I hope to squeeze in my schedule twice a week…. Tonight is a killer hill workout and Pilates 🙂

Bike – 60 mins
Run – 1 mile easy off the bike (9:15)
Strong – 60 mins

26

17 Jan

This week was my longest mileage week ever! 26 wonderful miles actually felt easier than the 12-15 I’m normally used to doing. I also bought some new laces (Yankz) and stopped using my orthotic insoles… I might have the happiest legs/feet in the world!! Sunday was also my best training run to date – 8 miles of pure enjoyment 🙂 Its the longest run I’ve had so far and the first time I’ve ran with no pain whatsoever. I’m hoping I have many more days like that! Here’s how the rest of the week went:

1/10   Bike – 1.5 hour easy
1/11    Hills – 8 x 20 sec (9mph, 7% incline) 3:00 recovery
             2 mi warm up & 2 mi cool down (9:15 pace)
1/12   Bike LT – 5 min @ 182 bpm, 2.5 min rec, 5 min @ 185  bpm
             20 min w/u, 20 min c/d
1/13   Easy Run – 7 mi @ 9:15 (5 min walk every 3 miles)
1/14   Hills – 8 x 20 sec (9 mph, 7% incline) 2:00 recovery
             2 mi w/u, 2 mi c/d (9:15 pace)
1/15    Bike – 1.5 hours easy (150 bpm)
1/16    Long Run – 8 mi (5 min walk every 3 miles)

Totals:    Run – 26 miles
                  Bike – 4 hours
            

This week will be much of the same workouts, but I’m going to try and add some pilates and strong classes on my lighter days.

Another first

14 Jan

Wednesday night I had a bike workout to complete (I do this on a spinning bike at my gym – 4 Seasons). I warmed up for 20 minutes (155 HR) and then was supposed to get in 2 sets of LT for 5 min each with 2.5 min recovery in between. I’ve learned lately that its better to pace yourself when you have multiple sets to do in a workout so that you can actually make it through the whole thing. So for the first set I held my HR at 182 in a standing climb (my favorite!) and then recovered at 120 HR for 2.5 min. The next 5 min set I kept my HR at 185 and then after I joined the rest of the class for a 6 min standing climb and some jumps. Next week I have to do 3 sets of 5 minutes and try to keep the same HR. I never thought I would enjoy spinning, but its becoming one of my favorite workouts.

Last night was 7 miles on the treadmill @ 9:15 pace. I was supposed to do 3 mile increments with a 5 minute walk in between, but I got impatient. So, I ended up with 2 miles run, 5 minute walk, 5 miles run. Tonight I was supposed to do hills and a 60:00 bike ride but there are no spinning classes on friday nights so I did that last night before the 7 miles.

1/13     Bike 60 min (2 x 5:00 LT, 2:30 recovery)
1/14     Bike 60 min easy, 7 mi easy @ 9:15

Hills….

12 Jan

Last night was my first hill workout on a treadmill. When I was in school I spent plenty of time doing hill work outside, but never on a treadmill so this was a new experience for me. I had 2 miles warm up, 8 hill repeats, and 2 miles cool down. I got started on my warm up and to my surprise, no more calf pain! After I got through my first hill I realized that the people around me were looking at me all weird… I had my headphones in while I was running so I wasn’t aware of how loud I must have been. Oh well, I had 7 more to do they were just going to have to deal with it. So after about 4 of them I started thinking about running hills when I was in track… it’s so different from running them on a treadmill. I like running hills outside better, but right now with the snow on the ground, that’s not an option. So as I was nearing the last 2 hills I found myself actually enjoying them… they were getting easier the more of them that I did. I’ve noticed that with my running as well… the first 2.5 miles in of a run I don’t feel so great but at miles 5 or 6 I actually have more energy and feel better than what I did on mile 2! I just wish I had the endurance to be able to run for many miles… it would make training a lot easier.  In time, I guess….

2 miles warm-up (9:40 pace)
8 hills – 7% incline – 9 MPH – 20 secs – 3:00 recovery @ walk
2 miles cool down (9:40 pace)

5.5 miles total

Tonight is a Bike LT workout so hopefully I can get through that and then on to an easy run day on Thursday.