Wednesday, August 17, 2016

Week 1 of RNRLV 2016 Marathon Training 1 week down, 13 more to go

I started my training last week for this year's fall marathon.
From the Rock n Roll Las Vegas website

This time around I'm using the help of a coach.  Two years ago.  I ran the RNRLV marathon and I crashed and burned hard during the last six miles. I overdressed and ended up getting too dehydrated, and my calves seized up so bad during the last few miles of the race. But, to be honest I didn't have enough long runs in the tank... I finished in 3:49 that year.
I was so worried about being cold, that I wore one of
everything.  I forgot that my body is a furnace
that burns hot!

Last year  I ran the Deja Vu Marathon and I definitely put in the effort on the longer runs.  Unfortunately, I still missed my time goal by a few minutes and I ran a 3:42......
I put too much faith in my Garmin to accurately
pace me on a 25 lap marathon course. 

Earlier this year I was feeling a little burnt out, so I didn't really race much......But, I am really looking forward to completing this next 14-week training block and hopefully running a sub 3:40 marathon....

I'm using this blog to chronicle my efforts.

So here's how last week went....

Monday, 8/8- 4.8 miles- This was a  45-minute recovery run, and I also did a 5 x 20-second strides

Tuesday 8/9- 3.7 Miles- 15 Minute warm, form drills, striedes, 10 Minute time trial, and cool down.

I was a bit worried about this time trial... It's hot, and I feel so bloated in the summertime.  Earlier this year I was worried because I had lost some weight fairly quickly, well I managed to gain a few pounds back, and then I gained a few more..... But, I feel strong, so that's what counts right?  For the Time trial, I was hoping to average just under 7:00 minutes.... I actually negative split the time trial...

I had to share the track with some high schoolers during my warm up, but thank god I only had to share the track with one other runner during the time trial. Here's the data
Lap 1:         1:46
Lap 2 :       3:32   ( 1:46 )
Lap 3:        5:16 ( 1:44 )
Lap 4:        6:59 ( 1:43 )
Lap 5:        8:42( 1:43  )
last 300 meters in 1:18 ( started to hitch like I was going to barf and that slowed me down a little)

I averaged 6:59 per mile, but was given a heat adjustment to about 6:53 pace.

Wednesday, 8/10- 5.3 Miles- 50 Minute Maintenance run.  I decided to go outdoors to run, and it was 95 degrees outside..... I almost cut the run short, but during the 4th mile I ran through a splash pad at the park and soaked myself.
Not from last Wendsday- I just wanted to show you a picture
of the vest.

I've also been wearing my hydration vest/pack when I run outdoors.  I love this thing so much!!!! It's heavy but I can carry my water hands-free!!

Thursday 8/11 6.6 Miles- A speed workout. Two Miles warm up, a few strides, then 2 x 1.5 Miles with two minutes active recovery, and then a cool down..... I did this workout on the treadmill because running a speed workout outside is darn near impossible this time of year.  I was able to average 7:30 pace for the 1.5 Mile segments.  Here's a snapshot of the data

Friday- Rest

Saturday- 12.3 Miles Two hour run, at an easy relaxed pace...This was an interesting run.  I got up early and left the house at 6am. I'm pretty paranoid anyway, but my husband has been really nagging me about being safe, and being aware of my surroudings.  I stayed close to my home and ran loops around my neighborhood.  The pace was also slower than what I'm used to for long runs.... But, there is a reason for this.
I ran out of water at Mile 10, and I went inside a McDonalds
to drink water,Powerade, & Diet Coke

Total Mileage for the week 32.8

This week will be higher in milage and I only have one rest day as oppossed to two.

It's nice to have a coach to take some of the guess work out of my training.  I do note that I'm running my recovery runs, and my long run slower than I normally would.... But, I am going to trust the process. I have a feeling that I was probably not doing my recovery days right in the past... I like to run tempo pace, but I will not improve if I don't vary some of my routine....I'm stubborn.

Thank you for reading.

Thursday, August 4, 2016

5 x 800 meters. I gotta start somewhere.

This week started out rough, but the rest of the week has been pleasant.

Monday 8/1-
 I went out at lunchtime and I ran 4.5 miserable miles.  I went out to Whitney Mesa because it's so quiet and peaceful out there.  But, it was humid, and just really awful.... The only thing that made my run pleasant was that my run BFF (my former training partner Debi), called me during the 2nd mile, and I chit chatted with her for two miles while I ran.

Tuesday 8/2- 8 miles total
I decided to try to run some 800-meter repeats......  I wanted to see what kind of shape I'm currently in.  The workplace gym was extra crowded, so I headed indoors to run laps around a warehouse.... I ran about two miles with some form drills and strides during the 2nd mile.  And then I got the workout started.
It was a lovely 88 degrees inside the warehouse.

In between each interval, I would jog/gasp for air for about a quarter mile.  Here's the data
3:42, 3:44, 3:46, 3:46, 3:45.

After the workout, I ran another three miles to cool down.  I'm happy that the intervals were somewhat even, but I am disappointed that they weren't a little bit faster.....But, this will be my starting point. I think I could have run this workout faster on an actual track.

Wednesday 8/3- Two a day 6 Miles total + Strength training.

I ran almost three miles before work, and then at lunchtime, I ran just a little over three miles.   Then I did  a little bit of weight training.... I'm still strength training at least once or twice a week.  Even if I don't make it the gym I will do planks, push-ups, and my beloved donkey kicks.  
I have just been really lazy about logging my strength workouts into Strava, and I'm not blog posting as much as I used to (hangs head in shame).....

Thursday 8/4-  6 Miles at Whitney Mesa-  I decided to go back to the park because the weather was perfect for running.  We had a huge rainstorm dump down on us last night, and it cooled off the valley by like 25 degrees....

Tomorrow is going to a rest day for sure.....

Marathon Training Begins on Monday
Well, I hope to start posting on a more consistent basis.... I begin training for the Rock n Roll Las Vegas Marathon next week.  I have a 14-week training cycle, and I have reached out to a local coach for help this training cycle.  I trust this coach because he has a lengthy history coaching runners, and he has helped quite a few runners smash through plateaus.
 I have a 10-minute time trial coming up soon that I am starting to get nervous about.  But, I am looking forward to putting in the work, and hoepfully running a solid marathon in November.

Thank you for reading.