Happy Veteran's Day to those past and present that have sacrificed so much in order to make our lives better in this world. I had the priviledge to serve in the Air Force. I even spent some time to Saudi Arabia during Desert Shield/Storm. What a crazy experience. I did my other duty today and donated blood. It's something easy I can do to help out plus you get drinks and treats when your done.
Tonight is an easy recovery night. After dinner, I plan on spinning easy on the recumbent bike. My legs need a break after my tempo workout yesterday in order to get ready for my speed work out on Thursday. My tempo run consisted of 2 miles at 7:30 pace with .5 warm up and cool down followed by some stretching.
Wednesday, November 11, 2009
Monday, November 9, 2009
Catching Up
I'm back to full blown training mode and it feel GREAT! I'm doing a little something everyday except for Fridays that are my scheduled rest days. I have a mix of tempo work, speed workout, and long runs mixed in with cross training on the bike.
This is how last week looked starting with...
Last Saturday & Sunday- Beautful day outside. I rode 20 miles after running 5 on Saturday. Took both days pretty easy. Trail was packed with runners and bikers.
Monday- Easy spinning for 30 minutes on the recumbent bike followed by some weights. It was nice to work the legs out a bit after the week-end. I also put my name in the lottery for the NYC Marathon.
Tuesday- 2 mile tempo run (7:30 pace) with warm-up and cool down. 3 miles total. I need to get my stamina/endurance back after the long layoff and these tempo runs will sure help. I was suffering at the end so I must be doing it right. 1 more week at 2 miles and then I increase to 2.5 miles.
Wednesday- Recumbent bike again. 40 minutes I think. The nice thing about the bike is that it has different preprogrammed work-outs. I did the "Cross Train" at level 2. I think the resistance level tops out at 6. It's a pretty tough workout.
Thursday- Speed workout of 5 X 400 running each 400 @ 1:40 with a 1:20 recovery jog. I planned to only do 4 but I felt good so I decided to do an extra. I totaled 30:00 for this workout if you count the warm up and cool down. I can feel my endurance and speed coming back slowly.
Friday- Off
Saturday- Long run day. After talking to the "Goofy" group, I decided to join them and the Frost Toes for a 7 mile run. This was going to be my longest run in quite some time. I forgot how enjoyable running can be when you skow down and enjoy it. I had a ball on todays run. Nothing crazy until we hit the Carillon hill. I felt myself wanting to go faster and faster. Nick was hanging with me and we slowed it down a bit. With about a mile to go, I couldn't hold back anymore. I was so used to pushing the last mile that I took off (You miss that Scott?). I finished the last mile @ 7:14 pace for a total of 7.25 miles. I screwed everyone up because I didn't remeber the running route so some ended up doing more that the 7. Sorry guys!
Sunday- Headed out on the bike for a long ride. I wasn't sure how far I was going to go. I had originally said 25 but that turned into 32. It was beautiful day with a strong breeze. I saw tons of people using the trail which is always good.
Hopefully I can stay healthy and keep weeks like this going. I'll have to keep my fingers crossed.
This is how last week looked starting with...
Last Saturday & Sunday- Beautful day outside. I rode 20 miles after running 5 on Saturday. Took both days pretty easy. Trail was packed with runners and bikers.
Monday- Easy spinning for 30 minutes on the recumbent bike followed by some weights. It was nice to work the legs out a bit after the week-end. I also put my name in the lottery for the NYC Marathon.
Tuesday- 2 mile tempo run (7:30 pace) with warm-up and cool down. 3 miles total. I need to get my stamina/endurance back after the long layoff and these tempo runs will sure help. I was suffering at the end so I must be doing it right. 1 more week at 2 miles and then I increase to 2.5 miles.
Wednesday- Recumbent bike again. 40 minutes I think. The nice thing about the bike is that it has different preprogrammed work-outs. I did the "Cross Train" at level 2. I think the resistance level tops out at 6. It's a pretty tough workout.
Thursday- Speed workout of 5 X 400 running each 400 @ 1:40 with a 1:20 recovery jog. I planned to only do 4 but I felt good so I decided to do an extra. I totaled 30:00 for this workout if you count the warm up and cool down. I can feel my endurance and speed coming back slowly.
Friday- Off
Saturday- Long run day. After talking to the "Goofy" group, I decided to join them and the Frost Toes for a 7 mile run. This was going to be my longest run in quite some time. I forgot how enjoyable running can be when you skow down and enjoy it. I had a ball on todays run. Nothing crazy until we hit the Carillon hill. I felt myself wanting to go faster and faster. Nick was hanging with me and we slowed it down a bit. With about a mile to go, I couldn't hold back anymore. I was so used to pushing the last mile that I took off (You miss that Scott?). I finished the last mile @ 7:14 pace for a total of 7.25 miles. I screwed everyone up because I didn't remeber the running route so some ended up doing more that the 7. Sorry guys!
Sunday- Headed out on the bike for a long ride. I wasn't sure how far I was going to go. I had originally said 25 but that turned into 32. It was beautiful day with a strong breeze. I saw tons of people using the trail which is always good.
Hopefully I can stay healthy and keep weeks like this going. I'll have to keep my fingers crossed.
Tuesday, November 3, 2009
Winter Training
So far, so good for my first week of winter training. I think I have some what of a schedule figured out. I want to log some good quality training but I want to also take it easy at the same time. The newest issue of Runner's World has some good articles on how to train over the winter.
My main goal for next year is to stay healthy. One way is to properly train in the winter and get a good base established in order to start the spring on a good note. One of the articles stated that you only needed 3 runs in the winter but they needed to be quality. You needed a tempo run, speedwork, and a long run. I think I can manage that. The mileage should be half of what your normal schedule should be. On the non-running days, I am going to lift and ride the bike to give my legs a good base. I'll do an easy ride one day, some tempo/hill work on one day, and a longer ride (if I can stand the boredom) on one day. That should get me in pretty good shape for next year.
My goal/A race next year is REDMAN Half IM in Ok. City in late September. So, throughout the year I will be trying to run some 5K, 10K, and half marathon races to prepare my legs. Hopefully, I will be able to get some longer rides in with a group that is training for a IM late in the year too.
This past week-end, I managed a 5 mile run on Saturday and a 20 mile ride on Sunday. I'd like my long run to build to 10 miles and my bike to build to about 30 miles.
My main goal for next year is to stay healthy. One way is to properly train in the winter and get a good base established in order to start the spring on a good note. One of the articles stated that you only needed 3 runs in the winter but they needed to be quality. You needed a tempo run, speedwork, and a long run. I think I can manage that. The mileage should be half of what your normal schedule should be. On the non-running days, I am going to lift and ride the bike to give my legs a good base. I'll do an easy ride one day, some tempo/hill work on one day, and a longer ride (if I can stand the boredom) on one day. That should get me in pretty good shape for next year.
My goal/A race next year is REDMAN Half IM in Ok. City in late September. So, throughout the year I will be trying to run some 5K, 10K, and half marathon races to prepare my legs. Hopefully, I will be able to get some longer rides in with a group that is training for a IM late in the year too.
This past week-end, I managed a 5 mile run on Saturday and a 20 mile ride on Sunday. I'd like my long run to build to 10 miles and my bike to build to about 30 miles.
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