seventhe: (Auron: I'd hit that)
So I injured my left calf (inner lower leg and inner ankle area, to be both specific and general) while training for the Pittsburgh Half Marathon. I realized sometime the week of 25 April; the week of 3 May I made the decision to stop training in order to make it to the Half. I ran twice after that decision: once on 8 May when I raced a 5K, and once on 15 May when I ran the actual half. Since then, I haven't run at all. Not only have I been too busy with life and kittens, but I also really just wanted to heal up whatever had hurt itself during my training.

This week Tuesday I decided to go out for a nice easy run to get back into things. And I could immediately feel the injury. I ran ~3 miles, and it was brutal for a lot of reasons - heat, allergies, asthma - but underneath all of it was the growing concern that this injury hasn't gone away. That's 6 weeks off of training, and almost 4 off of running entirely. That's enough that I got worries about it. So today I went to my doctor to talk about it.

He thinks I might have a stress fracture! Or tendonitis. Or a stress fracture with tendonitis.

I had to go get x-rays! That was fun. And expensive. :/

I am on anti-inflammatory drugs! For at least a month if not two! I can't drink on them! Balls.

I will seriously kick my own ass if I ran a half marathon on a stress fracture without knowing. I will kick my own ass with my good leg.

seventhe: (Ohayo: Hose This Down)
So I ran the Pittsburgh Half Marathon on Sunday!

Before I went into the race, I had decided that my goal times were 2:20 (low end) and 2:10 (high end) - I would have been perfectly happy with the low-end time, about a 10:40 mile, and the high-end goal (a 10:00 mile) was for if I felt really good going into the race.

Well, I'm not really sure I felt all that good, but I pushed really, really hard, and I pretty much made my high-end goal time for myself. 13.1 miles in 2:10:56 was my official finishing time.

yes, I am still a little weird sharing my real name online (even though like 75% of you probably know it anyway)

[HM] Pittsburgh Half Marathon by seventhe on Garmin Connect

All the nerdy facts, stories, reports, and graphs! )
I haven't taken a week off of running since January 1st.

I am really proud of [ profile] jennyclarinet and I -- we talked about doing this while dressed in togas and drinking Four Loko!, and look what it turned into. Without Jenny I probably wouldn't have been able to stick with this, but knowing that Jenny was training hard and that we were going to do this together (even though we didn't run together) made me stick to my training plan during the hardest semester I've ever had, when it would have been really easy to quit. I had Denis training too, and I knew Jim would be playing, so there was a lot motivating me to keep up the work. It certainly wasn't easy, but hey, if I can work a full-time job that makes me endure 11-hour days and hold a full-time graduate semester workload and train for a half marathon...

And that's the story of how I ran 13.1 miles. My legs hate me now. The end!
seventhe: (Cats: I LIKE THEM)
I have run about 212 miles in 2011. According to my Garmin FR-60, treadmills, GMap Pedometer, and my own records.

That's a lot!

On Sunday, I'll be running 13.1 miles in one go, at the Pittsburgh Marathon. I've worked really hard for this race, but I also hurt myself, so I'm trying to come up with some goals that are reasonable. At the beginning of the year, I had a set of goals, but as my training has changed (and my injuries have set in and not gone away), well. I know (barring serious unforeseen problems, of course!) I will be able to finish under 2:30 (that's an 11:30/mile avg), and I know I won't be able to finish under 2:00 (that's a 9:10/mile avg). So.

I did some thinking, and some math, and some looking at my past runs, and here is what I am going for:

Low End Goal
  • Finish the half marathon in 2:20. (10:41/mile pace average)

High End Goal
  • Finish the half marathon in 2:10. (9:55/mile pace average)

There are a lot of factors that can come into play here: it's supposed to rain Sunday morning. I'm going to need to stop for water. I might have to go to the bathroom, who knows. My calves are still sore. I don't know how those things will affect me, and really, the difference between my two goals is only 10 minutes -- over 2 hours, that's not a huge difference, so I think I'll be happy either way. The "low end goal" will still be pretty awesome for me.

I plan to start out slow, at a 10:30/mile pace - reasonably slow, but not so slow that I'll have a ton of time to make up if I feel okay and decide to go for the faster time. There's a pacing group for 2:15, however, and I am still mentally debating whether I want to run with them - it would put me right in-between my two goal times, and it might be easier to stick with a group. But I really don't like running with other people, sometimes; if I start to falter I get frustrated and that actually triggers my asthma. So I may start out without them and then if I catch up to them, hey, cool... I can't decide.

I'll be getting on the road tomorrow to pick up my stuff at the expo, and then I'll be sleeping at my brother's to be up at like 4 am the next day. But I'll be checking my phone, so if you've got any motivation or love to send me, I'd love to have it! :P
seventhe: (Life: stress out and die)
Yes, I realize it was probably kind of silly to run a 5K the week before I run a half marathon. But it was a fun little charity event, some people from work were doing it, and I had a chance to run with Jeff and [ profile] katmillia, which I was really looking forward to. Plus, $20 reg including a tech shirt? I'm down with that.

My goals for the race were pretty simple:
1. Don't injure self (half marathon is next week, dummy!)
2. Have fun!
3. Without injuring, time of 29:00 or below (~9:21 pace)

and in that order. I really was trying to not put an ideal time on it -- I've been training specifically for 5 months now, and I know what I *can* and *can't* run, so I knew what to expect, but I didn't want to push too hard in a silly little race and hurt myself for next week.

[5K] Just a Run in the Park by seventhe at Garmin Connect - Details

Final time:
    28:10 for 3.17 (watch)
    28:20 for 3.1 (chip)

Discrepancy explained: The chip started when the gun went off, but the actual start line for the 5K was a little ways away from where we lined up. I started my watch about 10 seconds after the gun, and only a bit before the start line. The difference in the two puts me between 8:53/mile and 9:08/mile. Based on my memories of the layout I think the most accurate measurement is 3.1 miles in 28:10, which is about a 9:05/mile pace.

The Just a Run in the Park 5K was very small and I kind of liked it that way. I heard only ~250 people were signed up, and I would honestly estimate that not all of them ran the 5K either (there was a 1mile run before the 5K). It was a little charity run for the local YMCA, and it was really cool: the start was laidback; we didn't have to get there too early or anything. We had time to walk our bags back to the car, and before the race started we all just hung our sweatshirts on a fence and trusted that they would be there when we got back (they were) (to be super safe, I did stick my car key in my sports bra, so if my nasty jacket did get stolen I was only out my inhaler, not my car). It was a very up-and-back-type course, lots of looping around things, with a bit of an incline in the middle and a pretty nice downhill at the end.

I had intended to start out at a 9:30 pace and then push at the end if I could, but the "pack" took off fairly fast and I really just kept up with it until I realized it felt ok. I'm pretty happy with my time; no, I'm not great, but it's pretty much in line with my training runs, and it's faster than I had in my head. I wasn't expecting to ~magically~ drop 3 minutes off of the times I saw in training or anything, so I feel pretty good about it. I was expecting to be slower mostly because I haven't been able to run very much in the last ~2 weeks due to these weird calf injuries -- I'm surprised (pleasantly) that I am this fast because I had expected to lose some fitness. But I guess that's what over 200 miles of training in 5 months does for my running ability! My speed has mostly stayed intact, I guess; let's hope my endurance has, too...

My legs were still sore going into the race, and I could feel all the places in my shins and calves (and left hamstring!) where the bad/injured spots are. But it was ok to run through, and hopefully tomorrow I won't be in too much pain. It does seem to be getting better with ice and rest, so I think I'll be okay for next week if not great.

I plugged my 5K time into some of the online "pace predicting" calculators, and they all seem to think I can do a half marathon in 2:10 -- that's just under a 10:00/mile for the whole half. That seems really optimistic to me; in my head I was hoping for about a 10:30/mile finish, which I think is around 2:20, and planning to be slower than that with water breaks etc. I will probably start out pacing myself for the latter, slower time, so that I don't kill myself early and have massive problems -- but it's interesting that all the predictors say I will be faster, and I am now kind of curious to see what kind of time I turn in. Of course the predictor calculators all point out that you need to be "appropriately trained" - obviously you can't just jump from a 5K to a halfmary without serious weekly mileage! - and I've had two weeks on my ass, so. Challenge noted, pace predictors, but not entirely accepted.

Another thing to note about this run, which is worth noting for next week: my asthma didn't show up. I was certainly breathing hard, but it's the hard breathing I associate with you just ran three miles you fucker, not the impossible shallow breathing that is my asthma. And I think this is because I took three pre-emptive doses of my inhaler: one at 6:30 with breakfast, one at 7:30, and one at about 8:10 right before we lined up for the race. I guess I don't really know if it was a mental thing or if it was effective dosing-of-self, but I'll definitely be doing the same thing for the half next week.

So yup, there it is. I'm glad I did it, and I'm really happy [ profile] katmillia and I got to run a race together before she leaves for pretty much all summer XD. This mostly marks the end of my half marathon training plans... the only thing I would run this week, if my legs feel OK, would be a calibration run somewhere to just perfect my Garmin FR60 footpod before the half... We'll see!
seventhe: (Life: stress out and die)
Week #11 was a serious workhorse week. It showed in my times and my heart rate - I worked a little too hard, and my pace was slow because of it. But I think it was a good thing overall; 3 weeks left of training should be enough to recover and hopefully I gained a lot from kicking my own ass.

Tempo Run / IntervalsLong RunEasy Recovery Runtotaltarget
Week #13.07 mi 5.4 mi 3.2 mi11.67 mi11 mi
Week #23.5 mi 4.85 mi 3.64 mi12 mi12 mi
Week #34 mi 6.6 mi 3.3 mi13.9 mi13.3 mi
Week #43.87 mi 7.5 mi 3.3 mi14.67 mi14.6 mi
Week #54.2 mi 8.9 mi 3.4 mi16.5 mi16 mi
Week #64.5 mi REST
Week #75.5 mi 6 mi 4.8 mi16.3 mi16 mi
Week #84.1 mi 9.3 mi 4.5 mi17.9 mi18 mi
Week #93.1 mi 8.8 mi 3.4 mi 15.3 mi15 mi
Week #10 6.5 mi 11 mi 4 mi 21.5 mi20 mi
Week #11 4.3 mi 10.3 mi 5.7 mi 20.3 mi22 mi

On Week #11:

  • The 4.3 mile run was a hill run. It was a very rainy day and I had to run on the treadmill, so I did increasing hills over each mile, all the way up to 6%. 6% incline on a treadmill while running a 10:00-10:30 mile is pretty freaking hard. I was really sweaty and tired when this was over. I hated it, but I feel good about having done it because it was so hard.

  • The 5.7 mi run was a 'negative split' run, where each mile is done faster than the last. I started off really pretty slow - still tired from the hills, and also this was an outdoor run on a course that has a lot of natural hills too - but each mile was about 15 seconds faster than the last one. The last 0.5 miles of this run was done super fast (for me!), up to an 8:00/mile pace. Exhausting.

  • The 10 mile run sucked. I just worked too hard on other stuff this week, and also I had to bump it up a day because of Easter. It was terrible, I was slow, and it was really painful. The end.

Overall, I'm glad I did this week because I'm sure all of the gross work will make me a little bit better at some point. But it was probably a little bit too much to put into a single week - hills, more hills, negative splits on hills, and a long run. It shows in my times/pace too, which was pretty slow, and I think it's just because I overworked this week even though the mileage didn't climb as I had intended.

I'm in a lot of pain this week, too - my legs are hurting, sharp stabbing pains in a variety of really fun places, and I honestly think it's just me starting to find my body's natural limits. Again: usually in the past when I run it's my lungs that die first, so my legs are really unused to being pushed to their limits (because I can't get to their limits when I'm on the ground from an asthma attack). I've got pain in my quads and my calves and I'm stiff and groaning like I am very very old, and I'm icing and stretching everything like a good girl but I really think this is a week for recovery. Lots of miles, but nice easy ones.

This week:
  • Recover from last week's grossness

  • Easy, medium pace (~10:00 mile) 4-6 mile runs, x2

  • Easy, slow pace 12 mile run

  • Total mileage goal: 22-24 miles
seventhe: (Life: stress out and die)
tl;dr this week I ran 11 miles at a 10:30/mile pace

I am badass

Tempo Run / IntervalsLong RunEasy Recovery Runtotaltarget
Week #13.07 mi 5.4 mi 3.2 mi11.67 mi11 mi
Week #23.5 mi 4.85 mi 3.64 mi12 mi12 mi
Week #34 mi 6.6 mi 3.3 mi13.9 mi13.3 mi
Week #43.87 mi 7.5 mi 3.3 mi14.67 mi14.6 mi
Week #54.2 mi 8.9 mi 3.4 mi16.5 mi16 mi
Week #64.5 mi REST
Week #75.5 mi 6 mi 4.8 mi16.3 mi16 mi
Week #84.1 mi 9.3 mi 4.5 mi17.9 mi18 mi
Week #93.1 mi 8.8 mi 3.4 mi 15.3 mi15 mi
Week #10 6.5 mi 11 mi 4 mi 21.5 mi20 mi

The Story of Week #10:

  • 4 mile / 39 minutes. This was meant to be an easy stretch run but I just kind of found this pace (~9:45/mile) and went with it. It felt good.

  • The 6.5 mile run was a set of tempo miles. Except that I ran the tempos way too fast - more like freaking sprinting interval miles. The goal was 4x(1 mi fast, 0.5mi slow). The 4 miles I ran were 8:38/mi, 9:11/mi, 9:19/mi, and 9:31/mi. Which looks awesome. But I started out with the fastest one, tripped my way right into an asthma attack, and then was too stubborn to give up; I ended up having to walk after every mile. I am sure in the end it was some kind of good training experience but fuuuuuuuuuuuuuuck, it hurt a lot. Bad life choice.

  • The 11 miler - it was actually supposed to be a 10-10.5 miler. But I really paced myself starting out - held to the 10:35-10:45/ mile pace - and I could tell I had the energy in me. When I was doing research for my training plan, I read that if a run felt really good, it was better to go farther than go faster, so I added the extra ~1 mile.

The last run really got my confidence up after such a terrible sprinting experience. I may not be as fast as [ profile] jennyclarinet or Denis (my friends who are running with me), but I really felt like I could have done the entire 13.1 miles that Sunday... and I still have 4 weeks left. So I know I'll be able to do the race - barring travesty! - and at what is at least a decent pace even if it's not fast, and that feels good.

This week:
  • Hills and intervals. Both lead to exercise-induced asthma attacks, very easily. So I need to be careful. But I need to do some, this week and next. Shorter "on" periods and better/longer rest periods should help me do this without dying. ~4 miles.

  • 6-7 mile run experimenting with pace. Start slow (10:45), incrementally get faster by mile.

  • Long run: over 2 hours, or 11-12 miles, as appropriate. Slow pace.

  • Total: 23 miles is the goal
seventhe: (Life: stress out and die)

Tempo Run / IntervalsLong RunEasy Recovery Runtotaltarget
Week #13.07 mi 5.4 mi 3.2 mi11.67 mi11 mi
Week #23.5 mi 4.85 mi 3.64 mi12 mi12 mi
Week #34 mi 6.6 mi 3.3 mi13.9 mi13.3 mi
Week #43.87 mi 7.5 mi 3.3 mi14.67 mi14.6 mi
Week #54.2 mi 8.9 mi 3.4 mi16.5 mi16 mi
Week #64.5 mi REST
Week #75.5 mi 6 mi 4.8 mi16.3 mi16 mi
Week #84.1 mi 9.3 mi 4.5 mi17.9 mi18 mi
Week #93.1 mi 8.8 mi 3.4 mi 15.3 mi15 mi

Week #9 was an impromptu rest week to recover from some general pain and minor leg injuries.

  • 3.1 miles - a tempo run, 0.5mi 'on' and 0.5mi 'off', where even the 'off' stretches were fast for me. I did the 5K in 28:40, which for my asthmatic butt AND on an injury is pretty good.

  • The 3.5 miler was supposed to be 5-6 miles, but I had an asthma attack. I blame allergies. Stupid tree sex.

  • So, my 8.8 miler. I wanted to get in a long slow run, but I also really wanted this to be a REST week because if I don't HEAL I'm not going to be able to run this race. So I set the interval timer on my wristwatch, and did 5 minutes of jogging / 1 minute walking, for 90 minutes. It was enough of a workout that I still feel relatively accomplished this week, but hopefully it wasn't so harsh of a strain on my calves that I got into more trouble.

Although that marks the end of Resting. The race is officially 5 weeks of training away!

This week's goals:
  • 10.5 miles, outside

  • 20 miles total
seventhe: (Default)
Week #8 of Sev's Half-Marathon Training Plan:

Tempo Run / IntervalsLong RunEasy Recovery Runtotaltarget
Week #13.07 mi 5.4 mi 3.2 mi11.67 mi11 mi
Week #23.5 mi 4.85 mi 3.64 mi12 mi12 mi
Week #34 mi 6.6 mi 3.3 mi13.9 mi13.3 mi
Week #43.87 mi 7.5 mi 3.3 mi14.67 mi14.6 mi
Week #54.2 mi 8.9 mi 3.4 mi16.5 mi16 mi
Week #64.5 mi REST
Week #75.5 mi 6 mi 4.8 mi16.3 mi16 mi
Week #84.1 mi 9.3 mi 4.5 mi17.9 mi18 mi

Not much to say about this week's runs; the first was the awful one during which I realized my injury; the second was the longest AND the slowest I have run since I started training - longest because I needed miles; slowest because of said injury - and the last, today's, was alternately slow and fast in an attempt to stretch out my leg. I felt really good on the faster bits, but I didn't trust myself going that fast for very long with the injury, so I alternated with slowish jogging.

Now, the dilemma.

This was Week 8. In my original plan, I have myself training at 20 miles for Week 9 and then taking a rest week Week 10 (15 miles). (I just rested during Week 6, for reference.) From there I basically build hard through Weeks 11 and 12 and then begin to taper for the race at the beginning of May.

Now, with this injury, I am wondering whether I should take my rest week now (Week 9) and then build straight through to the race.

This has the benefit of working better with my schedule -- this week is the last lab CLASS (although I'll still have reports) which will magically add a few hours back into my weekly schedule. Long runs will be easier with that bitty chunk of time added in.

However, I just took a rest week two weeks ago, for Week 6. And I'm afraid if I do take a rest week now that it's too soon, and even with tapering I'll be burnt out for the race. Although tapering is like resting, so... I don't know. I'm also worried that if I use my rest week now and DON'T heal up, I am screwed, because I don't have any time in the schedule for MORE rest. I'm not a good enough runner to miss two weeks between now and the race!

I guess 15 miles isn't really that much of a "rest" week. I could back down to 15 miles this week and make sure most of them are slow, and HOPE that it heals me.

asdkka;lskd;laksd;laskd;lkass yeah so holding off on this week's goals until I figure out what I want to do. Crap on everything.
seventhe: (Cats: I LIKE THEM)
Week #7 of Sev's Half-Marathon Training Plan:

Tempo Run / IntervalsLong RunEasy Recovery Runtotaltarget
Week #13.07 mi 5.4 mi 3.2 mi11.67 mi11 mi
Week #23.5 mi 4.85 mi 3.64 mi12 mi12 mi
Week #34 mi 6.6 mi 3.3 mi13.9 mi13.3 mi
Week #43.87 mi 7.5 mi 3.3 mi14.67 mi14.6 mi
Week #54.2 mi 8.9 mi 3.4 mi16.5 mi16 mi
Week #64.5 mi REST
Week #75.5 mi 6 mi 4.8 mi16.3 mi16 mi

As you'll see, I took Week #6 as a well-needed rest week. There was some cross-training in there, yoga, weights, etc, but the only mileage worth recording was the tempo run. I really needed this break!

For Week #7, I split the mileage into three medium-long runs - instead of one long and two shorter - because I was coming off of a rest week and wanted to ease back in to my weekly mileage. I did the first two as combination tempo runs / easy runs.

  • 5.5 miles , averaging a 9:35 pace, slow-med-fast-med-slow x 1mi each on the run.

  • 4.8 miles, averaging a 9:30 pace: 5min easy / 15 min fast / 5 min easy / 15 min fast / 5 min easy.

  • 6 miles - my Garmin hasn't uploaded this run yet, but I did 6 miles outside in the freezing cold yesterday. Yes, I don't even know what I was thinking, it was so cold. It really wasn't bad going 3mi out, but running the 3mi back I was directly into the wind and already sweaty and hollllllllllly shit did I take a long boiling hot shower after that. I am going to estimate I ran 10:30 miles on average - some were definitely closer to 10:00, but I jacked my ankle on mile 4 and definitely tried to rein it in after that.

Also, I really just want to throw this out there for general discussion:

When I was at the gym doing run #1 here, a guy came up on the treadmill next to me and tried to talk to me. He wasn't necessarily setting off any creepershark alarms, but at the same time, I was running and busy and while I responded to his first few questions I made a point to be politely dismissive. He asked my name, what I did for a living, made some pointed comments about a book he was writing (which I didn't ask about), asked if I liked "making friends" at the gym.

Eventually I told him that I was training and asthmatic, and that if I attempted to talk while I ran I would have an asthma attack, and that I would not carry on a conversation with him. I distinctly did not apologize for this: this is my run and I am not sorry that I can't chat with you while I do it. But I was as polite as an asthmatic can be while plugging away a 10:00 mile.

So he left me alone during my run - only asking occasionally how I was doing and how my breathing was.

At some point he struck up a conversation with another older man in the gym. At first I suspected this was a ploy to make me think he wasn't hitting on me, see, he talks to this other guy too, but from what I overheard of their conversation it sounded like my "new friend" was the author of a self-help book and a motivational speaker, because it sounded like he was trying to sell the other gentleman something. He eventually ended up getting this other man's first name and phone number (!!!) because he said he had something that could help the other man get motivated. So my guess now is that this person was being friendly at me in the attempt to make connections, networking, or a sale.

Finally he got off the treadmill and I finished my 5 miles. But at the end, when I was walking for my cooldown, he came back up to me and asked, "have you made your mind up about making friends at the gym yet?"

I said, politely, "I am sorry, but I don't give out my personal information. I am not comfortable with that."

"Oh, no, I meant I would give you mine," he said. "But I can see that you don't want to make friends, and I guess I understand." And he walked away.

My question is this, seriously: Why do I have to be the bad guy? A stranger came up to me out of nowhere and tried to interrupt my run, and *I* am the bad person for not wanting to talk to him, let alone 'be his friend'? The rest of the gym was looking at me like WTF and all I could think of was, I fucking hate how "social" is the default in this society. Those of us who aren't social, who hate casual social interactions like this, who just want to do their run in solitude and then go the fuck home... Why am I the rude one here?


Next week's goals:
  • 18 miles

  • 10 mile long run

  • ~3 mile tempo, ~5 mile easy/recovery
seventhe: (Rydia: spiral)
Week #5 of Sev's Half-Marathon Training Plan:

Tempo Run / IntervalsLong RunEasy Recovery Runtotaltarget
Week #13.07 mi 5.4 mi 3.2 mi11.67 mi11 mi
Week #23.5 mi 4.85 mi 3.64 mi12 mi12 mi
Week #34 mi 6.6 mi 3.3 mi13.9 mi13.3 mi
Week #43.87 mi 7.5 mi 3.3 mi14.67 mi14.6 mi
Week #54.2 mi 8.9 mi 3.4 mi16.5 mi16 mi

  • For Week #5, I started adding interval training, to replace a tempo run. Interval training is alternating a very high intensity near-sprint with a low-intensity jog or even walk, on a much shorter time scale, like 100m fast / 200m slow, or 1min fast / 2min slow, or 1:1, or 2:3, depending on what your body can handle. The point is to get up to a near sprint on the fast parts but then let your heart rate recover on the slow parts. Tempo running involves holding a medium-high-intensity pace for longer periods, like 1-3 miles at a time, with jogging rests between only if necessary. So this run was an interval run.

  • The 8.9-mile long run I ended up doing at a 10:00 mile pace. To keep things interesting (and because I was curious!) I did 1 mile on 7 different treadmills, 2mi on the last one - so I got a short break between miles as I moved treadmills. In each case, 1 mile on the treadmill was 1.03-1.1 miles on my Garmin. That is really only 10% error which doesn't seem unreasonable for a public gym treadmill used by all different kinds of bodies which can't be calibrated every day. It's just that the 10% adds up over, say, 8 miles! My 8 miles became 8.9 miles! It's treadmill magic! *BARFS*

  • I did my easy recovery run outside. It was pretty nice, even though it was cooolllllllld. If you look at the run, the long break in the middle of it was me walking around the high school track, trying to find a place I could hope the fence and run a mile. The presence of police in the area convinced me to not break into a high school track, and I ran home instead.
    And this run also confirms that my Garmin really is calibrated. I ran a stretch of road that I can track on GMaps Pedometer online, and that I've driven in my car, so I know the distance. GMaps-Pedometer says the stretch of road is 1.285 miles. My Garmin recorded 1.3 miles on the way down and 1.26 on the way back. That's only 3% error in the Garmin and I can probably attribute that to me not necessarily being able to hit the lap button at THE EXACT SAME PLACE while crossing traffic. Also the average of the two numbers is pretty much exactly what GMaps tells me.
    So I believe the Garmin a lot more now. Still not sure what's up with the treadmills - I keep meaning to ask the owner if they've been calibrated, but I can't ever seem to find him on days I'm there. NEVER GIVE A NERD A WAY TO COLLECT DATA ON REPETITIVE ACTIONS, it doesn't end well for anyone except the nerd.

Week #6 is finally a rest week, oh my god thank fuckness. My only goal for Week 6 is 3 x 4mi runs. That's it. Giving my poor legs (and lungs!) a much-needed break.
seventhe: (Edge/Rydia: no return)
Week #4 of Sev's Half-Marathon Training Plan:

Tempo RunLong RunEasy Recovery Runtotaltarget
Week #13.07 mi 5.4 mi 3.2 mi11.67 mi11 mi
Week #23.5 mi 4.85 mi 3.64 mi12 mi12 mi
Week #34 mi 6.6 mi 3.3 mi13.9 mi13.3 mi
Week #43.87 mi 7.5 mi 3.3 mi14.67 mi14.6 mi

This was a pretty bad week for running. I had no energy anywhere; every single run felt like a giant slog rather than a workout of any kind. I was super lethargic and none of the runs felt good at all.

I kept my pace slow and thus my asthma under control, so I will count that as a win, or a partial win.

Part of the slow feeling was due to my needing new shoes (and then getting new shoes - I don't sprint in new shoes until I've run in them once or twice), which hopefully I've taken care of. I also plan to start doing the long run on Sundays. Doing it on Friday - after however many hours of lab - is starting to be a pretty bad idea.

Week #5 goals:
  • 16 miles total

  • 90 minute long run, >8 miles slow.

I am pretty sure my body's telling me that I need a rest week. I need to hang on until next weekend, the 18th, because that's when I'll be going to my parents' house to celebrate my dad's birthday (which was in February). I can take a rest week then.

Man oh man

Mar. 6th, 2011 12:08 pm
seventhe: (Rydia: sparkle)
So there are two things I have been meaning to post on for the last week. One is unions. The other is crafting, specifically knitting. Instead, today I'm going to post about running shoes.

Last Friday when I did my long run (7.5 mi), my feet hurt. Pretty badly. Frankly my everything hurt - it was a long run at the end of a long day of being on my feet at the end of a long 50 hour week. But my feet were incredibly sore and I'm pretty sure that means I need new shoes.

You're supposed to get new shoes every couple hundred miles, when you're running this much, or you can hurt yourself. So I'm pretty sure it's about that time.

I went to Dick's and tried on a pair that was incredibly comfortable, but they did not look like running shoes - more like trail runners, maybe, or even hiking shoes (not boots at all!)? They were - thin, light and thin and a lot more fitted to the foot. Merrell Siren Stretch, which apparently has a Vibram sole (Vibram being the company of the Five Fingers, aka, the running shoe that looks like a toesock). They weren't normal sneakers with the bulk and the sole and the cushioning, but hello, they were so comfortable.

I was pretty worried about getting them, even though they were comfy as hell, because I didn't want to get a shoe that didn't have the right support for something as high-impact as running. I found another pair of (traditional) running sneakers I really loved - a pair of Brooks Adrenaline, which I've seen get really good reviews before.

Then I found out that the Dick's return policy is 90 days, with receipt, light wear and tear totally okay. So I bought them both and plan to try them out - on the treadmill, for light wear and tear - for a week each to see which I like better and/or if it is worth keeping both.

I am sure you can tell by this post what an exciting weekend it has been. :/
seventhe: (Default)
It's time for your weekly edition of How To Train For A Half Marathon With Only Three Runs Per Week.

Week #3 of Sev's Half-Marathon Training Plan:

Tempo RunLong RunEasy Recovery Runtotal
4 mi 6.6 mi 3.3 mi13.9 mi
warmup, 4x (5 min tempo, 1.5 min easy), cooldown ~70 min running, slow pace (~11min/mi) medium pace (~10min/mi)
Crosstraining: yoga (1 day) and weight training (1 day)

My weekly mileage is over the half marathon distance. Hooray! (It's actually 14.63 miles if I count all my warm-ups and cooldowns, but I don't really want to do that.)

This week's runs went really well. When I did my recovery run, my heart rate didn't go over 166 bpm and actually averaged around 156, which is my goal with the easy recovery runs. It's nice to see my heart rate finally start to stay down on easy runs, since that's the point of an easy run (gaining max fitness at lower HR levels). I managed to stick to an 11-min mile for my long run and it felt really good.

One thing I need to work on is my cadence. I've read that it's more efficient to take shorter strides, because you waste less of your energy bringing your foot in front of your center of balance (which breaks momentum). When I did my easy recovery run this week, I worked on keeping my cadence at around 85 (~170 spm). I'm not sure if that was what helped the run feel so easy or not, but it's probably a good thing to work on. My average cadence for long runs is only 79 (~160 spm).

I wish my lungs didn't hate the cold so much.
seventhe: (Internet)
First of all: This week I ran 12.76 miles. I actually ran about 13.5, total, because I did a couple laps of jogging while calibrating my Garmin FR60 plus calibration was off for my longest run, but 12.76 is the official number and that's what I'll report for now.

On Friday I had what I think is the worst run I have had all year. The sun was out and I was out of lab early; that's enough to make a girl forget she's carrying around a friendly disability for which COLD and EXERCISE are her two main triggers. Sun! In Akron! No lab! No wonder I went crazy. It is still February, and it was nowhere near warm enough to run, for two reasons:
  1. The trail I wanted to run alternated between 3-inch-deep mud and sheet ice.

  2. At about 3.3 miles I had a whopper of an asthma attack. This is probably because the first mile and a half of the run was me trying frantically to keep my balance on ICE and MUD and SLUSH before I gave up and went to road; my heart rate was way too high and once it spikes it doesn't come down. The rest of the run was as agonizing as you can possibly think.

I got back to my car - somehow - and cried for about 5 minutes because it felt like I was breathing knives, not air. Good times. I'm not even going to share this run here, although you can find it by clicking around my Garmin site.

I ended up pulling 4.85 miles out of it, though. The tracker says 4.6mi but I had calibrated the footpod entirely wrong prior to the run. DID YOU KNOW? The difference between the inner and outer lane on a track is pretty substantial. I knew there was a difference - obviously; it's math - but I did not realize the difference was so significant. It is. I thought it was a couple meters or so -- try 50. LOL.

Today I went back and recalibrated the footpod to the high school track - the INNER lane - jogged, did it again, repeated, until I was SURE the calibration was as correct as the track was. Then I somehow pulled this run out of my ass:

3.3 miles at a <9:50 pace with my heart rate hovering around 165 and never over 170? And my lungs not feeling like death afterwards? I almost am afraid I calibrated the footpod incorrectly, but it was a freaking track and I repeated it. I am such an engineer. I WANT MY DATA TO MATCH LOLZ. Turns out - after some research on my part - treadmills aren't that accurate. Which makes me feel a lot better about all the times last year I felt like I was going faster or slower for like no particular reason.

So, successful training week overall. Maybe I didn't get my long run where I wanted it to be, but I, uh, reconfirmed some of my weaknesses to myself (cold; running outdoors; shitty terrain) and I kept my total miles close to where they should be. I'll do a longer run this week and make up for it. Tuesday's tempo run was good, too, so I'm progressing overall. Just made a mistake this week. Oh well.
seventhe: (Internet)
So today's lab was probably the worst thing I've ever experienced, and I'm missing two potentially awesome social events tonight to sit at home and write last week's lab report, and I look like a truly unfortunate hobo right now as I'm dressed in varying shades of brown and grey, none of which match (I am counting 3 different browns and 3 variations on dirt-grey, I am a winner) -- so why am I in such a good mood?

Let me show you.

or click here.

So the fabulous [ profile] jennyclarinet and I are training to run a half-marathon in May. I wouldn't be Sev if I didn't research the hell out of running a half (WHAT DO I DO FOR A LIVING, LADEEZ AND GENTS? THIS IS WHY), and in my research, I've found some interesting things I wish I'd known last year when training for the relay (which was, mind you, "only" 8 miles, not 13.1).

I've constructed a training plan for myself, cobbled out of multiple plans I've found online and a lot of advice and comment threads from [ profile] runners - which is a super useful community by the way - and because of that, about once a week I'm going to update the training plan here and talk about it for a while.

So here it comes: Sev Dragomire's Training Plan For A Fuckass Half Marathon.

Here we go! )

I just did 5.4 miles today, in 60 minutes. Yes, that's slow; that's the point. My heart rate averaged around 158 bpm (max 168). This is all good. And at the end of it: my legs hurt, but my lungs were perfectly happy, my chest didn't feel like exploding, and I felt like I could've taken a walk break for some water and come back for more miles. It was that good. That didn't happen last year. Already, this is better.

So February's goal is going to be lots of long slow miles. March's goal is going to be to continue to increase mileage, while upping the tempo/interval intensity. April's goal will be more speed work - upping the speed of those long runs, and more tempos/intervals/hills. By May, I'll be tapering for the race. This is my overall plan!

So, my goals for the marathon are, by increasing difficulty (and I have multiple goals so that I'm not horribly disappointed if class eats all of my free time and I can't make the hard ones):
  1. Finish, without having to walk.

  2. Finish at an 11-minute mile pace.

  3. Finish at a 10-minute mile pace.

  4. Finish in 2 hours.

And my goals for the month of February are:
  1. 4 tempo runs, building up to 20 min @ tempo (1/4 done)

  2. Get long slow run time up to 90 minutes *or* 8 miles (60/90 min, 5.4/8 miles)

  3. Get weekly mileage around 13-16 miles, depending on how the former two points go

  4. Not get sick or injured, ha ha - I know I don't have exact and entire control over this, so "within reason"


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