This workout killed me. I think it was the lunges. Those always wear me out. Especially 3x15. After the good mornings I was shot! The curls and dips were almost too much, I didn't even get to calf raises. Well, easy day on the bike and stretching/ core work tomorrow.
Wow impressive log twins. your numbers are way nice. lol some of your warm up numbers are greater than my max efforts. Keep it up your doing awesome, shows real dedication [img]/images/graemlins/laugh.gif[/img]
Thanks guys! This is one of the exact reasons I started this log- the motivation from people with a similar mindset towards fitness, as well as their expertise. Thanks again.
Dave, I've thought the same exact thing about the wind. Either that or it seems to shift every turn I make!
Jenn, I've kept an eye on your log (most of us guys have) and your dedication is very apparent as well. Your numbers well steadily increase, I just know it.
splits
3.4 miles out
27:54 (8:12 pace)
3.4 miles back
27:40 (8:08 pace)
I was a little stiff the first mile or so (from the lunges I did on Thursday) and had a headwind the first half of the run, so I was a little disappointed that my return time wasn't even faster than it was, after getting warmed up. I'm not really complaining, though. It was a great run and am very pleased all in all. My running seems to be getting better and better each time I go out.
You're going to blaze through your 1/2-M. Are you following certain pace recommendations in your program based on your goal pace for the 1/2-M, or are you pushing things faster??
I'm pushing my distances some- just what I didn't want to do. I've just felt so good that each of my runs for about the last week and a half have been a mile to a mile and a half longer than scheduled. Maybe I should keep where I'm at and let my schedule catch back up?
Edit: I just looked over my schedule. I'm about three weeks ahead. [img]/images/graemlins/shocked.gif[/img]
I think if you feel good, you should just go with what you're doing. The pre-packaged programs are written for a wide variety of people and are probably pretty conservative. Since you are doing so well, I think you're fine to push the envelope.
I did something a bit different today. The weather was in the low twenties with 20 mph winds- something like a 12 degree wind chill, so I decided to do a treadmill run instead. Taking a cue from BamaDave I did a hill workout. Like I've said before, there are not alot of hills around my neck of the woods, so I took the opportunity on the TM.
I found the workout in Men's Health a few issues ago.
mile............elevation
0 to 1..............1% warmup
1 to 2..............2%
2 to 2.5...........5%
2.5 to 3...........2%
3 to 3.5...........8%
3.5 to 4...........2%
4 to 4.5...........5%
4.5 to 5...........2%
5 to 5.5...........1% cooldown
This was run at a slow speed, 6.3 mph (9:30 pace), but it totally kicked my butt. I hope to throw a couple more of these along with some treadmill HIIT before my races. If the weather stays crappy I'm sure I'll get the chance.
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You're going to blaze through your 1/2-M. Are you following certain pace recommendations in your program based on your goal pace for the 1/2-M, or are you pushing things faster??
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Dave, my apologies, I just reread this a little closer. I misunderstood you before and answered based on distances.
My plan doesn't have particular paces called for. Its just a novice plan with finishing being the main goal. I just go out and do what feels right for the day and distance. Not the most scientific method especially as I do more research at runnersworld and mcmillan et. al.
This brings me to a question for you or km or any other runners out there. How much should I adjust my pace times as my ability gets better? This may not matter in the short term for my 1/2-M but but marathon training lasts a long time. Should I stick with a beginning goal or adjust along the way? Hope that makes a little sense, its late and I should be in bed.
0-1 mile....8:30 pace
1- 1.25.....7:30 pace
1.25- 1.5...8:30 pace
1.5- 1.75...7:30 pace
1.75- 2.....8:30 pace
2- 2.25.....7:30 pace
2:25- 2.5...8:30 pace
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This brings me to a question for you or km or any other runners out there. How much should I adjust my pace times as my ability gets better? This may not matter in the short term for my 1/2-M but but marathon training lasts a long time. Should I stick with a beginning goal or adjust along the way? Hope that makes a little sense, its late and I should be in bed.
jim
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Jim, are you talking about adjusting your training paces or your goal marathon pace??
In a nutshell, since you are training with weights and running, you will likely run fewer times per week than someone who is only training for a marathon. To get the most out of those days, you should do quality work during your marathon training as much as three days per week - two days with some form of pace work (repeats, tempo, etc) and then your long run as the third. Frankly, I would up the pace on the long run versus what a lot of people who only run recommend. I think it's fine to run long runs at 20-50 sec/mile slower than marathon pace (a lot of runners say to do them at 1-2 min/mile slower). But alot of this depends on how you feel, etc.
If you ever read the Runner's World Forum, there are constant battles between the quantity and quality crowds. The quantity folks insist that the best way to get better at marathoning is to run gazillions of miles, many of them at slow paces. The quality folks will say that you can run fewer miles if you include more high intensity work.
I think there are probably different means to the same end for most people. Yes, if you want to reach your absolute max potential at marathoning, then you have to run tremendous mileage to adapt your body to be a running machine AND include some quality work. But most people aren't realistically going to reach their max potential, and most people like to do other things besides running 100 miles per week. So, personally, I think most people would benefit from a less mileage/fewer days/more intensity type approach. However, for marathons you do need a solid mileage base for building your endurance. I just don't think you have to follow the high mileage/slow run approach that many advocate. Especially if you also want to keep up your weight training.
I mean my goal pace for the marathon. For me to reach my goal of 4 hours (which I think is totally within the realm of possibilties as long as I continue training) Mcmillan says that I should run an 8:58 pace during the marathon. This time is based on my 6.8 mile pace from last week (about a 50 minute 10K). Obviously my ability will increase during training and I'm wondering how much I should adjust my goal. Also, I will re-evaluate my goal time for my marathon after running the half and the 25K. I think that will give me a little better info to base my marathon expectations on.
I really don't understand the whole running really slow viewpoint, either. Why wouldn't you want to run the pace (or at least close to it)for your race during training? I guess once I run a couple 20 mile training runs I'll understand. LOL.
Anyways, thanks for the reply. I do read the forums over at RW, but there is just so much to sort through.
A bit chilly this afternoon. 26 degrees and a wind chill of 17. I tried a new route today. I was trying to stay out of a headwind as much as I could. It was coming out of the north and I had a section for about a mile headed right into it. Fortuneately, that mile was slightly downhill. [img]/images/graemlins/smile.gif[/img]
All in all, another good one, I'm really happy with my pace and the way I'm feeling at the end of the run. Two days off now from running. Saturday I'm planning on doing 7 miles.
I had a big huge long post, at the end of which I commented about Dave thnking he was long winded, but it went away when I submitted. This one will probably be put together much worse.
The McMillan calculator can only be trusted so much when projecting paces for longer events, it assumes a specifically trained distance. Running a 50 minute 10K doesnt mean you can finish a marathon in even 6 hours, espically if 10 is your longest run to date. A lot of your training time before the marathon will be spent increasing distance, which may not yeild the speed increases you expect. A marathon is a lot further than a half, it doesn't get hard until about mile 20 something. So depending on how much time is between your half and full, you may not be able to drop your goal pace much, as you will be increasing mileage. If you have the capacity for a full, a half would be a good current pace predictor, and you could train for a faster full in the future, but some of your time will be spent developing capacity rather than improving speed. There may be some speed improvements over the prediction, but not as much as if you already had the capacity for a full.
There are tons of planning guides out there, but most are desigend for runners. Runners who are not expected to spend a lot of training energy on weightlifting. The programs all have the same basic parts. If you want to follow a written program for your full marathon, any of them will probably work well. A beginner's finish program may be the best choice to allow time and energy for however much weight training you want to do. But even the ones layed out for a specific goal pace are designed for a wide audience in which you may fall at either end of the spectrum of adaptation, recovery, and improvements to the training program. Otherwise you can study a few of them and learn the basics that are common in every program then decide how much running you want to do. Along with your experience training for the half, and experiences you can skim from weight lifing runners like Dave and kmWest, I am sure you can make things work. Your plan does not need to be perfect, just have the basics; at least until you become very competitive, at which point you will be the teacher.
With that said, I don't think it is a bad thing to adjust your goal time as your training progresses. But even that may not mean that you need to change your routine. It may mean that you take particularly well to exactly what you are doing. The half and 25K will make great reality checks as long as you run them smart. Then as your mileage gets up while training for the full, a few 5 or 10Ks will help keep you in check, while knowing that you have the capacity to go long. But my thought is that if you are feeling good, up the pace or distance until that feeling first starts to fade; then drop back and look for the balance point.
I even forgot my main points from the original post, but I think I said something in there.
db curls...................tricep s ext
1.35x8.....................85x 8
2.35x8.....................85x 8
3.35x8.....................85x 8
4.35x8.....................85x 8
Felt pretty fatigued doing the squats, yet feel kind of ashamed with those numbers. A few months ago I was repping alot more than that for 8. Of course, I wasn't running like this either.
I generally hate to rag on people at the gym, but there were these two guys in there today that really cracked me up. They were complaining about how bad squats suck and how much they didn't want to do them. Anyways they throw on 135 to warm up and do the absolutly shallowest sqauts I've ever seen. I thought, "That's just a warmup. They'll goe deeper once they start working." Nope. Actually got worse at 185 and at 225 they were barely bending their knees! I chuckled to myself and went on with my workout.
Nice and relaxing on the bike today. 30 minutes and then some stretching and core work. Nothing serious; looking forward to tomorrow's run- as long as the snow lets up.
Well I found some hills! Kind of a tough run. The roads were snowy, slushy, icy, so I'm pleased, I guess, with my pace. Might have shaved a couple minutes off if conditions were better. At least there wasn't any wind! And the temp was nice- about 25 when I left.
As these runs get a little longer I can tell that mile 5 is where I start getting tired, so I'm going to try to keep pushing a little past 5 on my weekday runs to see if I can get a little stronger. I really look forward to the longer runs on the weekend. It is great just to get out there and not worry about things (except maybe the traffic).
Glad I went in to the gym today. I was really tired. I didn't get much sleep last night. I was out til about 4AM as a designated driver last night for some friends. I didn't really want to go out, but ended up having a really good time. My legs were pretty dead from yesterday's run but I still got out and danced the night away. [img]/images/graemlins/grin.gif[/img]
5.4 miles
44:14 (8:11 pace)
mile 1 (7:55)
mile 2 (7:53)
had the wind at my back the first two miles thus the quick start. Then I forgot to hit my wtach after the second so I decided not to worry about splits the rest of the way.
Wow. I should have ran on the treadmill today. It was so cold and windy out.20 degrees and a 22 mph wind= about a 10 degree wind chill. Miserable. I am very surprised at my time and pace. This is about the same route I ran on 8FEB for a 42:33- slightly different, thus the change in distance, plus I ran it in the reverse direction. Today I had a pretty killer hill into the wind that I think is where I lost my time. Plus my legs were a little dead from lunges yesterday.
Oh well, enough complaining.. My training feels like it is going great and I am getting really excited about the race, especially after reading about Buk and Dave's adventure yesterday.
TBT week 1 workout 1
I'm re-doing this because I forgot to log the new exercises for phase two in my notebook before heading off to the gym. So I just went back and tried to up my numbers a little bit on the exercises where I felt like I could.
bench press
1. 210x5
2. 210x5
3. 210x5 (wasn't really paying attention to what I was doing. Was actually half listening to some guy tell a joke to someone else and just couldn't put the last one up.
cable row
1. 170x5
2. 180x5
3. 180x5
squats
3 sets 225x5
two guys commented on how deep I took these. Made me feel pretty good esp. after watching those two mooks last week doing half-assed squats.
sumo deads
3 sets 225x5
EZ curl
1. 75x5
2. 80x5
3. 80x5
After I got home from the gym I went for a short recovery run. Also wanted to practice what I hope to be my race pace of 8:15~8:20/min. That will give me between 1:45 and 1:50 for my half-M. Didn't do to badly keeping pace, and I felt like I could have done alot more at that pace, even just after working out and running yesterday.
mile............elevation
0 to 1..............1% warmup
1 to 2..............2%
2 to 2.5...........5%
2.5 to 3...........2%
3 to 3.5...........8%
3.5 to 4...........2%
4 to 4.5...........5%
4.5 to 5...........2%
5 to 5.5...........1% cooldown
Though I didn't need them quite yet, I bought some new shoes today. (Big sale at the local running store.) I tried them out on the treadmill before the road in case I needed to return them. They felt pretty good, though I probably shouldn't have done 5.5 miles in them right away. I also should have just run outdoors and taken advantage of halfway decent weather, as they are calling for snow and ice the next coulple of days and a high in the mid-teens on Saturday for my long run. Yay.
This workout drained me like none has in a while. 18 reps of squats and lunges had me almost crawling out of the gym. Yowza! I may take my easy bike and core day off tommorrow. (Though I should go in and get that missing bench press rep! [img]/images/graemlins/tongue.gif[/img]) I'll have my daughter all day, anyhow. We'll go do something fun like play in the snow or something. If you saw my post in the o-t forum, you'll know that today she turned 8. My normally fair diet went to hell with cake and cookies today. Man, I feel ill.
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Thanks!
If I'm not mistaken you were in an accident, right? These two I saw last week just didn't have a clue.
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Yeh had a car crash last January and have stuffed my inguinal ligament means I cant run anymore but it affects deep squats as it pulls on the pelvic girdle I reckon!
Re: My Better Me than You Log
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