I managed to get out twice this week so far - Tuesday the 22nd and Wednesday the 23rd. I've been noticing lately that my heart rate has been dropping. When running an 11 minute mile, It used to be in the high 170's, now it is in the high 150's. So on Tuesday I decided to push myself and keep my heart rate in the mid 160's. I made 3.8 miles in 38:24 - a 10:06 pace! My plan was to go at this pace for the first 2.3 miles, then run the last 1.5 miles easy. And I did honestly feel like I slowed down during that last 1.5 miles, but checking my watch revealed that I had not slowed down. I think this phenomenon is related to my stride - when I thought I had slowed down, I did it by reducing my stride length. I concentrated on baby steps. But then I remembered my friend Mark telling me something: reducing stride length can cause the brain to subconsciously increase cadence. Come to think of it, I did feel like my feet were tapping the ground a bit faster during that last 1.5 miles.
The only bad thing about today was that I did not get that runner's high feeling - I'm not sure I will with shorter runs. I might have to adjust my expectations on this and begin taking notes.
Time: 3.8 miles, 38:24, 10:06 pace
Confidence: Up
Rating: 3 (out of 3)
I did it again on Wednesday, although just a bit slower because my legs felt a little sore from Tuesday's faster pace. (Right leg only, again... quads especially... I really need to get into the gym to do some strengthening there). Even though I felt like I was doing an 11 minute mile, my final time was 2.8 miles in 28:35 - a 10:12 pace! There were BIG snowflakes falling, and it was quite windy, which made for an interesting run. I felt like I was dodging snowflakes, and those things kinda hurt when they get in your eyes!
Time: 2.8 miles, 28:35, 10:12 pace
Confidence: Up
Rating: 3 out of 3
The faster running this week is increasing my confidence. I wish I could get out for one more run before Saturday, but life gets in the way. I am looking forward to getting out for six miles on Saturday to see how it goes.
5k
My First 5k!
Friday, March 25, 2011
Saturday, March 19, 2011
3-19-2011 Run
This week I was supposed to run 15 miles total, with the longest run of five miles. But I was out of town in St. Louis on business for the whole week and it was difficult to find time to run. I managed to get two runs in during the week, of 3.2 miles and 3.5 miles. To make up for the lower mileage (basically being short one run for the week), these two runs were quite hilly. And it showed in my time, barely making miles at 11:30.
Today, I did cheat a little bit on the long run - I went six miles instead of the five. Don't tell my trainer!
The weather was really nice in St. Louis; the temp was 57 on Tuesday, and 71 on Thursday, so it was shorts and short sleeves for both days! I felt so much lighter! I even had to remove my hat on the 71 degree day. I might have to start wearing a visor for the warmer days - I need to have something to help block the sun from my eyes, but I need to vent the heat as well.
Lately, when I start running, I've been feeling really crappy during the first 15 minutes or so, to a point where I have to walk for a little while and I consider turning back. But then something happens. My muscles get into a rhythm, I start to feel really good - and VERY content. Then I don't want to stop. Runner's High, perhaps? I put on my FaceBook post one time "Why does the first mile always suck?" One of my runner friends replied "It makes all the rest of the miles worth it". Another friend wrote "It's the first mile that keeps everyone else on the couch. Keep it up". I think I might make that my motto.
The most frustrating part is my speed - or lack thereof. Like today, I ran 6 miles in 66 minutes. For those of you are mathematically declined, that averages 11 minute miles. Now I did have to wait for a little while on three separate occasions to cross busy roads, so maybe my average was 10:45 or something like that. But what I noticed this whole week was that I did NOT get that runner's high feeling. What I also noticed is that my heart rate is dropping considerably. I used to be up in the mid 170s, then it dropped to the mid 160s - today, it stayed right around 158 or so. I feel like I really had to push myself to get it to 165. So perhaps I'm able to run harder than I think... now that I write this, I might just use one of my shorter runs this coming week to push myself a bit. Or, next week Saturday is listed as a five mile run, so perhaps I can do it then. I'll have to give this some thought.
I'm also combating the "crappy first mile" feeling by taking it slowly to start with. This goes along with not pushing myself hard enough.
I also tried out some polyester socks that I received for Christmas. I haven't been using them during the cold weather because polyester just isn't very warm. I've been sticking with cotton. But now that the weather is warmer, I'm trying them out. So far, I like them.
For the six mile run on March 19:
Temperature: 38 degrees. Clothing: Polyester cap; polyester ear warmer; long sleeve shirt; running jacket; running gloves; shorts; track pants; polyester socks. Pre run: ate a banana. Post run: My special recipe protein shake. I felt very comfortable during my run. My hands were a bit warm - I might have to find some thinner gloves.
Run rating: 2 (out of 3) for not getting runner's high
Confidence: Up (because of the increased distance, the hill runs, and not having to walk during any of my runs this week)
Today, I did cheat a little bit on the long run - I went six miles instead of the five. Don't tell my trainer!
The weather was really nice in St. Louis; the temp was 57 on Tuesday, and 71 on Thursday, so it was shorts and short sleeves for both days! I felt so much lighter! I even had to remove my hat on the 71 degree day. I might have to start wearing a visor for the warmer days - I need to have something to help block the sun from my eyes, but I need to vent the heat as well.
Lately, when I start running, I've been feeling really crappy during the first 15 minutes or so, to a point where I have to walk for a little while and I consider turning back. But then something happens. My muscles get into a rhythm, I start to feel really good - and VERY content. Then I don't want to stop. Runner's High, perhaps? I put on my FaceBook post one time "Why does the first mile always suck?" One of my runner friends replied "It makes all the rest of the miles worth it". Another friend wrote "It's the first mile that keeps everyone else on the couch. Keep it up". I think I might make that my motto.
The most frustrating part is my speed - or lack thereof. Like today, I ran 6 miles in 66 minutes. For those of you are mathematically declined, that averages 11 minute miles. Now I did have to wait for a little while on three separate occasions to cross busy roads, so maybe my average was 10:45 or something like that. But what I noticed this whole week was that I did NOT get that runner's high feeling. What I also noticed is that my heart rate is dropping considerably. I used to be up in the mid 170s, then it dropped to the mid 160s - today, it stayed right around 158 or so. I feel like I really had to push myself to get it to 165. So perhaps I'm able to run harder than I think... now that I write this, I might just use one of my shorter runs this coming week to push myself a bit. Or, next week Saturday is listed as a five mile run, so perhaps I can do it then. I'll have to give this some thought.
I'm also combating the "crappy first mile" feeling by taking it slowly to start with. This goes along with not pushing myself hard enough.
I also tried out some polyester socks that I received for Christmas. I haven't been using them during the cold weather because polyester just isn't very warm. I've been sticking with cotton. But now that the weather is warmer, I'm trying them out. So far, I like them.
For the six mile run on March 19:
Temperature: 38 degrees. Clothing: Polyester cap; polyester ear warmer; long sleeve shirt; running jacket; running gloves; shorts; track pants; polyester socks. Pre run: ate a banana. Post run: My special recipe protein shake. I felt very comfortable during my run. My hands were a bit warm - I might have to find some thinner gloves.
Run rating: 2 (out of 3) for not getting runner's high
Confidence: Up (because of the increased distance, the hill runs, and not having to walk during any of my runs this week)
Marathon Training Officially Begins
So I haven't been very good at blogging lately. It has been six weeks since my last post. Been busy with life - mostly trying to get my schedule set around my new job. I'm working an hour or two longer every day than I used to, and instead of a 20 minute drive, I now have a 45 minute drive. It's all I can do to get my runs in as it is! But I'm getting into a new groove.
I had a meeting with my personal trainer two weeks ago, and he helped me lay out the first stage of my training program. The longest I've run so far is six miles, and he wants me to continue increasing my mileage over the next three months. At first I wanted to mix in some interval training to help my lactic threshold, but he explained to me that interval training is quite hard on the body, and that really should not be the goal of my first marathon. To survive a marathon, I need to condition my body to tolerate distance.
I am not the type of person to take someone at their word; I am an engineer - if I can do my own research, I will. So I did. And found out that he was right. Interval training is hard on the body, and the risk of injury is too high. One injury could set me WAY back, to a point where I probably won't be able to run come October 2. So no interval training for me.
He laid out a plan to get me from a six mile run to a ten mile run in 12 weeks. That will take me to May 30th. His goal from there would be to get me from 10 miles to 20 miles in another three months - taking me to the end of August. That will be about five weeks prior to the Marathon. This makes sense to me, so I have total buy-in and started this week.
I am also reading a book called "Run: The Mind-Body Method of Running by Feel". The basic premise is that confidence and psychological momentum play just as big a roll in performance as physical fitness and strength. He talks a lot about how some elite runners who run ultra-high mileages burn out quite early in their careers, whereas others who don't run as much are setting records in their late thirties. Like Constantina Dita-Tomescu, the Romanian distance runner, who won the gold in Beijing 2008 Olympic Women's Marathon with a time of 2:26:44 - at the age of 38. Haile Gebrselassie, the Ethiopian distance runner, currently holds the men's world record marathon at 2:03:59 - set at the age of 35. The author makes the case that you must find out what works for you, and stick with it - defend any intrusion at all costs. Experience plays a big roll, which someone in their early 20's does not have.
The author of the book describes a method of rating your runs on a scale of 1 to 3. 1 is a bad run, 2 is average, 3 is good. Also note whether your confidence went up or down. I am considering using this method and will see how it goes.
I am learning a lot. The weather is getting nicer. I am finding that when I run, sometimes I do not want to stop. I'm still not sure if I can run a marathon... that is something I still have to prove to myself.
I had a meeting with my personal trainer two weeks ago, and he helped me lay out the first stage of my training program. The longest I've run so far is six miles, and he wants me to continue increasing my mileage over the next three months. At first I wanted to mix in some interval training to help my lactic threshold, but he explained to me that interval training is quite hard on the body, and that really should not be the goal of my first marathon. To survive a marathon, I need to condition my body to tolerate distance.
I am not the type of person to take someone at their word; I am an engineer - if I can do my own research, I will. So I did. And found out that he was right. Interval training is hard on the body, and the risk of injury is too high. One injury could set me WAY back, to a point where I probably won't be able to run come October 2. So no interval training for me.
He laid out a plan to get me from a six mile run to a ten mile run in 12 weeks. That will take me to May 30th. His goal from there would be to get me from 10 miles to 20 miles in another three months - taking me to the end of August. That will be about five weeks prior to the Marathon. This makes sense to me, so I have total buy-in and started this week.
I am also reading a book called "Run: The Mind-Body Method of Running by Feel". The basic premise is that confidence and psychological momentum play just as big a roll in performance as physical fitness and strength. He talks a lot about how some elite runners who run ultra-high mileages burn out quite early in their careers, whereas others who don't run as much are setting records in their late thirties. Like Constantina Dita-Tomescu, the Romanian distance runner, who won the gold in Beijing 2008 Olympic Women's Marathon with a time of 2:26:44 - at the age of 38. Haile Gebrselassie, the Ethiopian distance runner, currently holds the men's world record marathon at 2:03:59 - set at the age of 35. The author makes the case that you must find out what works for you, and stick with it - defend any intrusion at all costs. Experience plays a big roll, which someone in their early 20's does not have.
The author of the book describes a method of rating your runs on a scale of 1 to 3. 1 is a bad run, 2 is average, 3 is good. Also note whether your confidence went up or down. I am considering using this method and will see how it goes.
I am learning a lot. The weather is getting nicer. I am finding that when I run, sometimes I do not want to stop. I'm still not sure if I can run a marathon... that is something I still have to prove to myself.
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