Tag Archives: healthy-living

“Embarrassingly Lazy” [Week Recap Oct. 7- Oct. 13]

17 Oct

Hey everyone!

Big apologies for not getting out my week recap sooner!  As I said last week, my somewhat rigorous cold took a good deal out of me, and more than that, I was so afraid of worsening the condition that I took off perhaps a little more time than necessary.  Anyway, I only “felt” the cold for just three days and as I pushed into this last week, it was mostly gone.  The only nagging symptom was the stupid runny nose (which is quite pesky on a run).  Thankfully after all that though I am back on track [no pun intended] and pushing forward this week in my last big training week before the race on October 27.  Big thanks to all of you guys who are kind enough to read this post and give it a like! It means a lot!

Alright, let’s get to it!

(Note: I am going to include some of my other workouts as well, as I am now training in several ways to supplement and complement my primary focus of running).

Week 42 Recap:

(10.07.13) Monday: Rest day (for running).

(10.08.13) Tuesday: 1.5 Mile run (Basically I went out for what was to be an easy 6 since I didn’t do a track workout.  However I planned to stop at my sister and brother-in-law’s pad to have a quick chat.  Well turns out I merely ran to their apartment (1.5 miles from my house surprisingly) and “chatted” for over 2 hours.  I would say though it was well worth it; we had an awesome talk about inspiration, motivation, and goal setting).

(10.09.13) Wednesday: 0 Miles.  30 minutes intense cardio training with a Prowler2 weight sled and kettlebells.   (I literally cannot remember if I ran that day or not, which is why A) I really need to dutifully keep logging my miles in my running journal/logbook; and B) I am excited to be getting a Garmin GPS watch so I can just look back through my workouts and see exactly what I did).

(10.10.13) Thursday: Easy 7.5 Miles (Listened to a great podcast of Rich Roll interviewing Matt Frazier).

(10.11.13) Friday:  0 Miles. Nothing.  Shame.

(10.12.13) Saturday: 3.1 Mile run. Previewed a local 5K race course with my club (the Lake Effect Run Club)

(10.13.13) Sunday: 16 Mile run.  That’s right: after a week of slacking and whining, I decided I had to [try to] redeem myself, so I did that by running a tough 16 miler (average pace in the 7:20’s).  Not as fast as I’ve been in the past, but for the distance one of my fastest long runs.  Great way to finish an otherwise bum week and get back out there!

 

Well there ya have it!  Writing it out was harder than I thought.  I was like “Man did you REALLY NOT RUN THAT DAY!?!?!”  Fuel to get me back out there this week though!  And “get back out there” I have!

How about you?  How do you stay motivated after two pitiful weeks of slacking and sucking?

gda

Week Recap Sept. 29 – Oct. 6

7 Oct

Good day everyone!

Last week was a good week of running minus the head cold that I aquired Friday that killed any chances of running on Sunday.  Thus I ended up quite below my mileage total of around 52 miles thanks to being completely out of commission on Sunday, which is long run day.  However, I am reminded of the fact that even the pros miss training when they’re sick, so I’m not as bummed as I was Sunday when I woke up drowning in tissues with a pounding headache.  Monday of course is always a rest day for running and though Tuesday is typically speedwork, I’ll just run easy tomorrow and see how I do.  OK, enough about this week and let’s get to the stats of last week. :)

Week 41 Recap: (week number relative to the year)

(10.01.13) Tuesday: 16×200 on the track average 31 seconds/200m with easy 90 second 200 m recovery jogs. (6 Miles total)

(10.02.13) Wednesay: Easy 7 Miles along the Creekwalk and adjacent streets down in the city.  Very enjoyable workout!

(10.03.13) Thursday: 9 Miles with 4 Miles @ Tempo Pace (approx. 6:00/mile).  While I know that tempo pace should (for me) be no faster than say 6:10 or so, I’m trying to build as much
speed as possible, hence I ran the first two miles in 12:30 and the third and fourth in 5:39 and 5:38, respectively.

(10.04.13) Friday: 9 Mile Hill Run.  I knew this run would be on the hilly side of things, but I was not prepared for some of the steep 10% grade sections. :D  Here is a link to the elevation chart! 

(10.05.13) Saturday: 7 miles

(10.06.13) Sunday: Felt like death warmed over.  So yeah, zero miles).

Total: 38 Miles of the goal 52 miles

Lessons learned and things I’m glad I did / I’d do differently next time:

  • Eat better no matter how much of a sore thumb I stick out as.
  • Going easy on easy days is good.  Yields more powerful hard days.
  • Don’t shortchange effort and focus on easy “junk miles” though: they are equally as important as the speedwork and long runs.
  • Take more pictures on scenic runs and do a better log of my workouts.

Closing thoughts:

Great week under my belt leaving me just a few weeks out from the Eastwood Park to Park 5 MIle on 10/27.  Thanks for reading and have a great week!

gda

P.S.  Here are a few shots from the drive to/from my 9 mile hill run out in Homer, NY.  Gorgeous fog enveloped much of the drive!

photo (1) photo (2)

Week Recap Sept. 16-22

23 Sep

Hey everyone!

So I am happy to be back in the blogosphere again and am going to post at least weekly, updating you on my training!

Monday: 8 miles on country roads @ 4:30 am.  Yes I was up pretty darn early and got to try out my newest gear acquisition: the Under Armour Ultrathon hat with built in headlamp.  Works very well!  Run went well though I think it was a little faster than necessary.

Tuesday: Felt just a little short of all out sick.  Headache, runny nose, sneezing, the whole shebang.  Not sure why; allergies most likely.

Wednesday: Back to normal and not the least bit sick.  Ran 11 miles at a good pace and felt amazing.  One of the best runs all month!

Thursday+Friday: Rest

Saturday: Ludden Fall Frolic 5K!  Course was pretty tough given the wind, but pulled through for a second place finishing time of 18:32.  Not my best time, but I would say one of my best efforts to date.  I’ll post a full race report soon!

Sunday: Extremely busy with church, work, and school, so while I had hoped for an easy 15, there was simple no time.  And hey, it’s ok I guess to chill the day after a race!

So there you go! Total was a mere 22 miles #lols but it was a nice easy week that allowed me to store up maximal energy for the race.

Cheers!

gda

Today’s Workout + A Few Thoughts on Speed Workouts

12 Apr

Monday was rest day, and Tuesday was scheduled to be a recovery 7-9 miles.  I ran an easy eight and felt great.  Unfortunately, I ran across some sort of cold/allergy congestion and was out of commission yesterday, and had to forego the scheduled Wednesday run.  However, since I felt somewhat better today, I decided to run yesterday’s workout today.  The workout: 10.5 miles with 3 miles at easy pace, 4.5 miles at sustained effort pace (approx. half marathon pace – 10 seconds/mile) and another 3 at easy pace.  The workout went well enough, although I really started to feel sore in the upper quads in the last few miles.  I am not entirely sure why, but I believe that it is because I ran the 4.5 mile sustained effort at a pace slightly too fast for what the workout was meant to do, which brings me to the “A Few Thoughts” part of the post.

As I’m sure is common among runners, I find myself running my speed workouts/speed portions of normal runs at paces faster than prescribed on my training plans.  I know that it is partly to do with the fact that faster is always more exciting and enjoyable than slow and easy, at least for me.  However, no matter how exciting it is when in the middle of things, as soon as the run is completed, I find myself wishing that I had taken it just a wee bit slower.  How do you like to pace yourself?  I would love to get some feedback on how everyone else responds to speed work or speed-type sessions.  Today was what I often call an Oreo Cookie Workout: Tasty Speed Work Frosting sandwiched by Easy Pace Cookies.  The fast middle section isn’t as fast as a tempo, but faster than aerobic pace.  For me, easy is 7:50-8:30, general aerobic is 7:20-7:50, tempo is between 6:30-7:00, and so on into faster paces.  My tempo runs are often in the 5-10 mile range, which seems to be longer than many people practice, but what seems to work for me.  If I just did the standard 28:00 or 30:00 tempo run, it would be probably closer to 6:15-6:30 pace, but since my average tempo run is 7 or 8 miles, mid- to high-6:00’s works well.

OK, well that’s all for now.

Cheers!

gda

Exploring some trails!

31 Mar

Good day everyone!

A much needed rest yielded more responsive legs.  I would by no means call them fresh and snappy, but they got the job done; after the first few miles of the run, the junk cleared out and they performed well, especially the calves.  Now, there is one thing I haven’t mentioned, and that’s my plantar fasciitis.  Well, rolling my foot on a golf ball and frozen water bottle has helped tremendously, and I am confident that the already-diminished pain will be eradicated before the month of April concludes.  My left foot (that’s the one with plantar fasciitis) felt surprisingly good today.  There was still a good deal of pain and stiffness, but it is much less than what I’ve been experiencing for the last three+ months.  Mind you, I never once stopped training on my troubled foot, so even the smallest improvement is greatly appreciated.  The pain in the plantar fascia disappeared a few times today for the first time in at least four months of running.

Anyway, all that got me off topic.  By “exploring” being in the title, I mean that I found a new extension to the trail I train on nearly every day that increases the length from 5 miles to 8 or so, which will more comfortably accommodate my longer runs.  It is much more scenic than the first five miles, and since it is still being developed, the next three miles of the trail are still untouched by everyone but me.  At least, that is how it seems.  In any case, no one seems to have any interest in checking out the next three miles, so I am having loads of fun basking in the silence and mystery of new trail.

After logging a lower mileage week this week, I am looking forward to running once more tomorrow (if time permits) and getting back out there next week.  My calves seem to be improving after all that I’ve thrown at them the last three weeks, with all the new running form, shoes, and whatnot.  At the very least, I am learning some very good lessons on training and injuries, and getting a good base of mileage built up for my fall marathon.

Ok, enough for now.

Next week, I’ll be posting an initial review of a new pair of shoes I recently acquired, the Brooks Pure Connect’s.  I will continue to post about my daily training, and start to give you an idea of how it is to be a vegan runner as well.

A’ight, cheers and keep running!

gda

Much Needed Recovery

28 Mar

I have been steadily upping my mileage, with the goal of running doubles three times a week and logging around 80-100 miles each week to prep for my fall marathon.  I am hoping to be at that mileage range as of this summer.  Now, all that has been going well, at least until I decided it was time to give minimal shoes a try and start to heel strike less, and move towards a more natural midfoot/forefoot strike.  While I already feel better from this, my legs certainly don’t.  :D  My calves especially are having to deal with a much greater load, which is really as it should be.  Nevertheless, my relatively week calves certainly have their work cut out.  So, after nearly three weeks of intentional running form changes, it’s time to take a much needed 2 day rest, so I can recover and nail the next 6 weeks until my 10 mile race May 12th.

What do you guys use for lower leg recovery, and what’s your take on minimal shoes?

Let me know!

gda

P.S.  I am currently running in the Asics Gel-Blur33 and Brooks Pure Connect.  What are your more minimal go-to shoes for races and speedwork, or do you train daily in lightweight shoes?

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