Monday, December 31, 2012
As you can see, my warmup/cooldown was faster than the schedule, and while I would owe the Hanson brothers 56 pushups (1 pushup for each second faster than the goal) for such an infraction, I'm going to let myself off easy with a warning. Besides, the pace chart for easy runs is 10:41 to 11:27, so...I'm good to go!
Tomorrow is 4 easy miles. I should post my pace chart so you all can see what my targets are. That might be helpful. Of course, being helpful is the last thing this blog is supposed to be, so there's that...
Saturday, December 29, 2012
Well, I certainly felt like this run was the last 8 miles in a half marathon, and I was very glad when I was done. I have been adapting the marathon schedule to a half marathon schedule and think I might want to cut back on some of the runs I thought I could do. I can't cut them out altogether if I want to follow the schedule, but I can lop a mile or two off them. Yeah, that's the ticket!
Friday, December 28, 2012
Wednesday, December 26, 2012
See??? All these changes! Different here! Not the same there! *throws up arms in disgust*
So, got a new book from my coach for Christmas - Hansons Marathon Method. It is definitely a good read with actual science (Not sure if it's Science!, but it is science) behind the madness in training for marathons the Hanson way. Anyways, I am going to try to adapt the marathon schedule from week 7 to 18 for my upcoming half marathon (that I still need to sign up for...<.<...>.>...)
Oh, and yes, I did fall short on the mileage for today; it turns out that I ran those quarters way too fast for my level, and my hamstring started complaining around mile 2. I stopped and stretched at mile 3.5, and then decided to call it at mile 6. No use injuring myself before I get started on my
Fancy new training schedule! You may now return to your lives, citizens...
Tuesday, December 25, 2012
So, I barely made the first and last intervals, but I did, so..there. I still had a hard time slowing down to my intended pace. I might have to adjust my pace alarms to help with that, or adjust my pace goal down to what I'm running. But that all will have to wait...Christmas is HERE!!!
Monday, December 24, 2012
On another note, I have two guests in my house from Fairbanks, AK - my mother JoAnn and brother Brian. Today is my mom's 70th birthday, and yesterday, my little brother David from Louisville, KY came up so that we could all be together for the first time in about 26 years. Yeah, it was a pretty big deal. We even got a photographer to document the occasion.
So the temp here has been in the thirties and forties, which is absolutely balmy when compared to -40 that mom and Brian have come from. It's still a little cool for short sleeve runs, so I ran with a long sleeve shirt, gloves, and ear warmer. I wore my underarmor shirt (by which I mean a spandex-like tight fitting undershirt.) and should have come back in for a second long sleeve shirt, but instead, I sucked it up and dealt with the cold. Made me feel like a man...
Tomorrow, a very Merry Christmas to me with 4X1/4's. yay...
Saturday, December 22, 2012
I wore three layers up top and my leggings and shorts on bottom as well as gloves and ear warmer.
Wednesday, December 19, 2012
I'll probably run 5 on Friday or Saturday. I'm working on a schedule to push my half marathon time down to 2 hours, as well as work in some shorter races for next year. The next mini I'm thinking about doing is Mar 23rd. I'm also thinking about doing the training series for the Festival 500 Mini Marathon.
Sunday, December 16, 2012
B. No, I did not wear the beard that was provided.
C. Yes, this is a PR. (!!!SoEXCITED!!!)
That's enough of the alphabet stuff. I was a bit worried about the weather; it was supposed to be in the low fifties, which is right around the break point for ear protection and possibly gloves, not to mention underarmor stuff.
I brought all that gear to the race as I knew I wouldn't park that far from the Start line and could adjust right up to the beginning of the race. I decided to try going with the long sleeve Santa shirt, the aforementioned hat, no gloves, and no ear protection (the Santa hat didn't come down over my ears - fat head...).
My warmup run was pretty good, so I decided to go with what I had on. That was a good choice as I ended up rolling the sleeves up for a couple of miles during the race.
As you can see, the first half of my race was faster than the second by 20 seconds (not counting the last .12 miles), which, now that I think about it, isn't that bad. The cool thing is that all my miles are within 19 seconds of each other; there might be something to this pace alarm thing! This is the first race that I think I've run consistent times for my miles; all the other races, my times have varied by minutes, not seconds.
The interval work really paid off as I spotted the mile 13 sign about .1 miles away, so I kicked it into gear and carried it all the way to the end.
I just checked the results:
Age Group (45-49): 32/45. At least I wasn't last...
Overall: 465/938. TOP HALF!!!
Next half marathon goal? 2 hours, baby!!
Thursday, December 13, 2012
I reset my pace alarms for a particular window and then forgot to switch to that window for my run. Consequently, I ran with the pace alarms for my last run, which was 10:36 minute miles. Whoops. I knew what I was supposed to run, so I was somewhat confused when the pace alarm went off below 11:00 min miles. I figured it out on the last mile. That's right, given a half an hour of a watch screaming at me at the wrong times, I'll finally realize what's going on.
Sharpest knife in the drawer here...
Monday, December 10, 2012
It was at the freezing point outside, so I bundled up with two layers of shorts, two layers of shirts, gloves, and ear/head band. After two miles, I came back in the house and threw on another tech shirt, which turned out to be just perfect.
I'm starting to think about my mini this Sunday; I'm supposed to wear the provided beard, shirt, and hat. I don't have a problem wearing the shirt, but the other two...I'll have to see them to make that determination. I might have to pull the beard down into an Amish beard so that I'm not choking on it for 13.1 miles.
As for the hat, I'll have to see if it will come down over my ears just in case it's cold. Or maybe see if it fits over my headband. Or my elbow. I'll let you know more after packet pickup on Saturday.
Saturday, December 8, 2012
Whew! That's the end of the hard training for the race on the 16th. Next week is three runs - all of them somewhat easy. Monday will be the hardest with 8 miles at a 10:36 pace.
Thursday, December 6, 2012
I set my pace alarms for +/- 20 seconds off my pace goal, and I think I'm going to keep it there for future runs. As you can see for yourself, my mile times are pretty tightly grouped within 4 seconds of each other!
Wednesday, December 5, 2012
I made two adjustments to my routine. One is I set my pace alarms for +/- 20 seconds from my pace goal instead of +/- 30 seconds. I'll need more empirical data to determine if it's better for keeping on pace without having wild swings.
And two, I finally changed my Min/mile average to reflect hours:minutes:seconds instead of minutes.hundredths of minutes. Not really sure why I didn't do that in the first place; probably Denali's fault.
Tuesday, December 4, 2012
But all that ado about worrying was for naught. Yay! Tomorrow is an easy six miles. Double yay!
Monday, December 3, 2012
This week is a bit of a taper as I only do 38 miles, but the intensity is definitely stepped up. Tomorrow is a mile interval and two quarters with warm up/cool down miles. Wed is an easy day with 6 miles at a slightly faster than training pace (10:50). Thu is 8 miles at a 10:22 pace. And Sat is 12 miles (5 miles at 11:00, 5 miles at 9:54, and two miles at 11:00.)
Today and Saturday's runs are the ones that worried me the most, so now that this one is in the books, I have a lot more confidence that I can complete Saturday's run at the prescribed paces.
EDIT: Oh yeah, and 70's today!!! Another temptation to run nekkid, but wisdom won again and I wore short sleeves with my shorts.
Saturday, December 1, 2012
Full disclosure: I made stops at 1 (talked with neighbors about fence), 3 (pit stop), and 7 (bloody nose). I thought about making stops at 1, 2, 4, 7, and 12 but didn't know if you all would get the fibonacci reference, so I didn't.
That run wraps up 39 miles for the week. So the last three weeks are 35+40+39=114 miles! I think that's the most I've ever run over a three week span. I got in 123 miles for November, and I feel great. No body parts are injured or strained. Yay!