Thursday, August 20, 2015

Three weeks worth of training updates. I'm sorry for all of the data....

Hello everyone!!  I have about two  three weeks of training updates to write about I hope I don't bore you to death.

Week of August 4-9
Tuesday 8/4: Almost 4 miles,  I love and hate analyzing data so much sometimes.  I did a 1 mile time trial and I also attempted a Strava course record,  I ran just short of 4 miles I averaged 8:15 pace, but I ended up loosing my data, before I could look at the elevation and split times.  I almost had a rage stroke, because I was so mad about losing that data.  

Wednesday 8/5:  Two a days I ran just a little over 5 miles on a hilly course.  At lunchtime I did some strength training.  I did the following exercises:Back Extensions, Back Flys, Tricep Dips, Hanging Chin ups, Roman Chair Leg Lifts, Bosu side lunges, Bosu Squats, Rope Curls, and Rope Upright Rows.  I also ran another 2 miles on the treadmill at recovery pace.

Thursday 8/6: Rest

Friday 8/7:  Two a days 2 miles before work, because I was pressed for time,  I got to work only to leave a half hour later.  My little boy was sick.  I went home with both kids, and I attempted to run on the treadmill when it was nap time.   I managed to get 2 more miles in….

Saturday 8/8 : Rest

Last Sunday 8/9,  I ran just under 11 miles, I averaged 8:36 per mile and it felt really smooth. There was cloud coverage in the sky so the temperatures were a little cooler. (73 degrees is down right pleasant compared to 92 at 7am.)

I chose a route that was flat, and along busy roads, however since it was early I didn't have to share the road with too many cars.

I ended up stopping twice, once at mile 4 to pull my phone and dates out of my waist pack, this took about 45 seconds and I didn't stop my Garmin, The second time I stopped was to retie my shoe laces tighter, I stopped my Garmin, and when I took off running again I forgot to restart my Garmin for a few minutes. Total time elapsed (and total time running) 1:34:48.

Here's the data:
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Week of August 10-16
Monday 8/10- 2 miles before work at recovery pace.  I didn't have a whole lot of time to run, But, it was a nice quiet run, that was just long enough to break a sweat and feel some endorphins.
That same day I packed up my office and moved into a brand new office wing.  I lugged boxes and pushed hand trucks.  Does this count as strength training?

Tuesday 8/11-  Two a days, I ran loops around the business park, Tuesday's always feel like Tempo Tuesday's to me.  On Monday I'm usually a little creaky from Sunday's long run, but by Tuesday I'm ready to pick up the pace.  In the AM I ran 3.4 miles as a comfortable progression run  ( 9:32, 8:41, 8:03, 3:43 for the .44) in 30 minutes.

At lunch time 
I ran a half mile to warm up, and then I got the intervals started. I did 4 X 800 on the treadmill with 1/4 mile active recovery. For the entire workout I set the treadmill to a 1% incline. My splits are an approximation. (3:40, 3:40, 3:30, 3:30) after the intervals I jogged 1/4 mile recovery and then I did about 4 one minute surges. I did a very short cool down, and I also did some stretching.
This was an unplanned speed work session. I don't think I was going full out race pace during the intervals, This was a hard tempo effort.
Wednesday 8/12- 3.2 miles at recovery pace at Cornerstone park  3.2 miles at (9:37 average pace)
I stayed on the outer dirt loop, I have the sads though because a new neighborhood home development is being built adjacent to the park, and it appears that they are shortening the outer paved loop. I didn't wear any headphones and it was nice to hear the dirt crunching beneath my feet.

Thursday  8/13- Two a days  3.3 miles around the business park in the AM.  I actually chose a different route.  it was still on busy roads, but I didn't have to cross any intersections.
It was 88 degrees at 7:30 and 92 when I finished 30 minutes later. At least the humidity is a manageable 38%. I would splash water on my face throughout the run, about 3 minutes later my face would be completely dry.
I used to run 3-4 mile looped courses, but traffic in this area is getting more congested. I prefer out and back loops with right hand turns if possible. That way i don't have to cross a busy intersection or have to wait for a red light. I ran down a "new" street today and found some unexpected shade coverage. total bonus. 
At lunchtime I hopped on the treadmill and ran for an hour straight.  I set the treadmill on a 1% incline I started out running at 6.4 miles per hour and gradually increased the pace.Towards the end I was running at 7.5 miles per hour.  I ran 7  miles in an hour.
Friday 8/14-  I had planned on taking a rest day, but then I remembered that I had not done any strength training during the week.  So at lunch time I did some strength training and then I ran two miles at recovery pace on the treadmill. For strength training I did the following exercises: Flat bench press with dumb bells, One armed Rows, Step ups onto a bench with a knee lift, ab curls, Roman Chair leg lifts, Back Flys, Lat pull downs, Side step downs off of a bench, rope curls, shoulder rows with rope, box jumps, and tricep dips. Rest day tomorrow for sure.
Saturday 8/15-  Rest!!!
Sunday 8/16-  Long Run Day.  11 miles.  This run felt a little harder than the previous week's effort. But, it was 10 degrees hotter.  I also had a new fancy piece of equipment to try out.
This cost a whopping $6.00 at TJ maxx and it's pretty neat.
I bought this Hind wrist pocket, last year at TJ maxx right before RNRLV  and it's great for storing cash, or other small items.  I haven't really used it since I wear a waist pack.. However, I remember that I had to stop to pull out my dates last week, and I didn't want to have to stop again. I was able to fit 4 dates in there,  And it was easy to zip and unzip to pull out items.  The only downside is that it does get kind of sweaty.  At least it is machine washable. Again I chose a route that was pretty flat. (I have been staying out of the neighborhood with the stray dogs).  Here's the data.

Week of 8/17-8/20
Monday 8/17- Two a days- In the morning I ran 3 miles at recovery pace (9:46 average pace)
At lunchtime I did a full body workout doing circuit training..I did the following exercises: Flat bench press with bar, Back Rows with bar, Hamstring dead lifts, Bulgarian Split Squats (Single Leg)
For My next circuit I used a 35lb EZ curl bar for the following exercises: Bicep curls, Shoulder rows, Shoulder Press, Squats, single leg lunges, & good mornings
For my last circuit: I did tricep dips, wall sits (30sec) and handstand up against a wall for 1 min.
I performed each circuit three times. After the weight training I did some planks and some stretching. (I wouldn't call it yoga)
Tuesday 8/18  -Two a days- Short Shake out run before work 2.6 miles  Loops around the business park. No radio, I have to bring my handheld bottle for even the shortest of runs. It's a hot one out there!! 90 degrees at 7:30am
At lunchtime I did another short run I decided to bookend another 2.6 miles. I had a short errand to run on my lunch break and I still wanted to hammer out a short tempo run. I set the treadmill at 1% incline and I ran the first mile at 6.6 to warm up and then I just kept cranking up the treadmill every so often. At the end I was sprinting at 8.6 miles per hour for the last minute.
Wednesday 8/19- 7 miles.   I felt like a fiend trying to get a fix yesterday....
Today's run didn't get off to the best start. There were no empty treadmills at the gym. Way too hot to go outside... I ran for 17 minutes around the gymnasium basketball court. I ran 10 minutes in one direction and the 7 minutes in the other direction until a treadmill opened up. I have PMS and feel really whiny. So I was ready to run tempo pace when I hopped on the mill. The first mile was run at 6.6 to warm up, and then I cranked the treadmill up. I also played around with the elevation too. I ran 5.25 miles in 43 minutes. I'd say I ran 1.75 miles around the basket ball court in 17 minutes. So even seven miles in an hour?
Thursday 8/20-  Short  run this morning at recovery pace.  I ran 2.7 miles around Cornerstone Park and the Arroyo Grande Sports Complex.  I haven't been on any trails lately and I miss it.

It's been too hot to go outside, and I just don't have enough time
in the morning with my commute.
It doesn't get very cold out here in the winter.
I just have to remember that.

Well I promise not to get so behind on posting my workouts, so you won't have three weeks of nonsense to read through. I'm also posting my workouts on Strava, so I hope I don't seem to redundant.

Marathon training begins next week,(gulp).  Its' also going to be the beginning of the School year I have a feeling I won't be able to fit in as many two a day workouts as I would like.  The traffic is going to be so much busier. And I don't want to get in trouble for being late to work...  On that same token, next month is should start cooling down and I can start heading back outside on my lunch break again.
If you made it to the end of this post you deserve a prize....:)
As always thank you for reading.


  1. I keep saying this, but I'm definitely going to get on your strength train program. You're so consistent about getting it done (and I'd rather sleep in).

  2. I ended up losing a lot of upper body strength during the years I was breeding (lol) After I had my son, I was so ready to get back into running, that I just forgot about it for awhile.

    I also had a minor set back this year when I sprained my wrist falling during a run, and weight training took a hit for awhile...

    I feel a lot less dumpy when when I strength train. My butt started to droop once I hit the big 3-5 and I'm going to fight it as long as I can.

  3. I read the whole post! For my prize, can you send me some 38% humidity? Thanks ;)

    1. I couldn't imagine trying to run in humidity over 70% that's crazy. But, on the flip side our humidity gets down into the single digits (5%) humidity is terrible because your sweat dries instantly. Hello salt crust!