It's very frustrating to be limited by mechanical factors.
I just completed one week of the 10k FIRST 3plus2 training program. It has been hard but quite empowering. I never knew that I could run such hard workouts. I feel like I am already seeing payoff from this training program.
But....my shins are not quite as happy as my cariovascular system. During my "long" run (6 mi) today, they started hurting quite badly after 2 miles. They kept it up until mile four, costing me a quite slow (9:50min/mi) fourth mile. I was supposed to run 6 miles at 8:18 min/mi pace, and ended up with 8:27 min/mi overall after fairly fast fifth and sixth miles:
First 3 miles in 8:15 min/mi
mile 4 in 9:50 min/mi (34:36)
mile 5 in 7:43 min/mi (42:53)
mile 6 in 7:59 min/mi (50:44)
My shins stopped hurting completed after mile 4, allowing me to run them quite a bit faster. I hate to pull back when I can see that this training program could be great, but I don't want to destroy my body. I'm going to ease up this coming week and just do some easy miles and cross train. Next week I'll do one hard work out and keep doing that for a while until I can up it to two. Right now three hard workouts, while satisfying, are just too much for my legs right now. Boo.
I have also noticed that running faster paces makes my lower back hurt (I think it's sciatica.) Richard says that situps can help with that. We'll see.
So week 1 of this training program involved the following 3 workouts:
1: Track repeats: 8 X 400m with 400m recovery jogs between. Intervals run at 6:52 min/mi pace.
2. Tempo run: 1 mile warm up, 3 miles at 7:48 min/mi pace, 1 mile cool down
3. Long run: 6 miles at 8:18 min/mi. (Actually done at 8:27min/mi overall)
Hard but awesome. Too bad my body doesn't agree.
Tuesday, June 29, 2010
Friday, June 25, 2010
Speedwork
I've decided to start a rather rigorous 10k training program. It will involve 3 hard training sessions a week with 2 cross training days. (It's the FIRST training program from the book Run Less, Run Faster.)
Yesterday I did my first real session of speedwork intervals: track repeats. I measured out 400m with the Garmin and then was supposed to run 8 400m repeats in 1:43 (~6:52 min/mi pace) with 400m recovery intervals in between each.
It was hard to know what 6:52 pace feels like. I was sort of hit and miss at trying to run exact 1:43s, but was always under them by a few seconds, never over. This training program I'm doing stresses being exact about the paces, but how are you supposed to know instantaneously what pace you're running? The Garmin doesn't keep up enough to really know.
My legs were quite tired after my run and my stomach was in shambles. I spent a night with many trips to the bathroom while my bowels emptied themselves repeatedly (and angrily). Was it a result of the intervals, or just a fluke stomach thing?
I also noticed that my heart rate got higher than I had previously imagined it could go. I'd only seen 190 bpm before yesterday, and the Garmin registered a max bpm of 199 yesterday. Hmmm. Interesting. According to most caculators, 194 should be my max. I must have a big heart. ha ha!
It will be interesting to see if my legs hold out after that intense workout yesterday. I wonder if I'm really ready to do this somewhat intense training program. I'll be able to tell more after my workout on Saturday.
Yesterday I did my first real session of speedwork intervals: track repeats. I measured out 400m with the Garmin and then was supposed to run 8 400m repeats in 1:43 (~6:52 min/mi pace) with 400m recovery intervals in between each.
It was hard to know what 6:52 pace feels like. I was sort of hit and miss at trying to run exact 1:43s, but was always under them by a few seconds, never over. This training program I'm doing stresses being exact about the paces, but how are you supposed to know instantaneously what pace you're running? The Garmin doesn't keep up enough to really know.
My legs were quite tired after my run and my stomach was in shambles. I spent a night with many trips to the bathroom while my bowels emptied themselves repeatedly (and angrily). Was it a result of the intervals, or just a fluke stomach thing?
I also noticed that my heart rate got higher than I had previously imagined it could go. I'd only seen 190 bpm before yesterday, and the Garmin registered a max bpm of 199 yesterday. Hmmm. Interesting. According to most caculators, 194 should be my max. I must have a big heart. ha ha!
It will be interesting to see if my legs hold out after that intense workout yesterday. I wonder if I'm really ready to do this somewhat intense training program. I'll be able to tell more after my workout on Saturday.
Sunday, June 13, 2010
Consistency?
I'd like to try to be more consistent posting about my runs. I do keep a separate run log at www.runningahead.com with a few notes, but it might be nice to keep track more on a weekly perspective about how things are going. So with that in mind, here's a recap of last week.
I actually wanted the week before last to count as an "easy" week, since I only ran maybe 14 miles or so during the week. But I guess when you run a 7 mile trail run (and it's the first trail run race you've ever done), you can't really expect that your muscles are going to be too happy about it. Suffice it to say that it was NOT an easy week. I was pretty sore in the ankle area for a good 3 days. Nonetheless, I pushed ahead this last week with my goal of getting up to 20 miles a week (which I had originally hoped to do by the end of June) and ran 3 miles on Monday, 3 on Wednesday, 4 on Thursday and then...10 on Saturday. That makes 20 miles...and I meant to only run 18 this week. I only meant to run 8 yesterday. BUT due to some unforeseen construction around the zoo and and a navigational error involving Nakoma and Odana which do NOT intersect, NTS, I ended up running a good 2 extra miles. I was okay, but quite thirsty and tired by the time I got home.
Now let's talk legs.
I've been feeling the twinge (a terrible feeling) during every run for the past couple of weeks (minus the trail run. But that's a different kind of running. Not road running, like I normally do.) EVERY RUN. If I run slower than 10 min/mi I don't feel them much, but these days I've been feeling like a "comfortably slow" run should be at about 9 min/mi. So you can see the disagreement I and my legs have with each other. I have forced my legs into submission during every run, which means that:
For a run shorter than 4 miles, I am suffering with sore shins the entire run. By "suffering" I mean that I am thinking non-stop about them. I've noticed that my heart rate goes up when I am feeling them, which makes the run less "easy." But it's usually not a real "pain." It feels more like my legs are full of lactic acid, so maybe "ache" is a better way to describe it. In any case, it's not comfortable.
For long runs, once I pass 30-40 minutes, the legs go numb or stop hurting and I am free to ramp up the pace as much as I want. For good or ill. Yesterday, for instance, I was forced to hobble around at a 10 min/mi pace for the first two miles before they finally (blessedly) went numb and I was able to run atth something more like 8:30 min/mi for the rest of it. (With a maybe 7:30 min/mi last mile.) Until that happened, though, it was not a pleasant run.
Anyway, I'm finally going to bite the bullet and...take a little time off from running and cross train. I hate even thinking about taking time off from running, but I think it has to be done. I'm going to New York to visit my brother this week, and so spending time with him will force me to stop pounding the pavement as much as I usually do. I'd still like to get in 2 or so runs this week...but I might wait all the way until Wednesday for my next run, and then maybe do something easy Friday or Saturday. We'll see.
My legs are definitely my weak point. Once I get them beaten into shape, I'll be able to move forward with some more serious training. In the meantime, I guess it's biking for me! (Or swimming, if I get up the gumption to go to the Nat!)
I actually wanted the week before last to count as an "easy" week, since I only ran maybe 14 miles or so during the week. But I guess when you run a 7 mile trail run (and it's the first trail run race you've ever done), you can't really expect that your muscles are going to be too happy about it. Suffice it to say that it was NOT an easy week. I was pretty sore in the ankle area for a good 3 days. Nonetheless, I pushed ahead this last week with my goal of getting up to 20 miles a week (which I had originally hoped to do by the end of June) and ran 3 miles on Monday, 3 on Wednesday, 4 on Thursday and then...10 on Saturday. That makes 20 miles...and I meant to only run 18 this week. I only meant to run 8 yesterday. BUT due to some unforeseen construction around the zoo and and a navigational error involving Nakoma and Odana which do NOT intersect, NTS, I ended up running a good 2 extra miles. I was okay, but quite thirsty and tired by the time I got home.
Now let's talk legs.
I've been feeling the twinge (a terrible feeling) during every run for the past couple of weeks (minus the trail run. But that's a different kind of running. Not road running, like I normally do.) EVERY RUN. If I run slower than 10 min/mi I don't feel them much, but these days I've been feeling like a "comfortably slow" run should be at about 9 min/mi. So you can see the disagreement I and my legs have with each other. I have forced my legs into submission during every run, which means that:
For a run shorter than 4 miles, I am suffering with sore shins the entire run. By "suffering" I mean that I am thinking non-stop about them. I've noticed that my heart rate goes up when I am feeling them, which makes the run less "easy." But it's usually not a real "pain." It feels more like my legs are full of lactic acid, so maybe "ache" is a better way to describe it. In any case, it's not comfortable.
For long runs, once I pass 30-40 minutes, the legs go numb or stop hurting and I am free to ramp up the pace as much as I want. For good or ill. Yesterday, for instance, I was forced to hobble around at a 10 min/mi pace for the first two miles before they finally (blessedly) went numb and I was able to run atth something more like 8:30 min/mi for the rest of it. (With a maybe 7:30 min/mi last mile.) Until that happened, though, it was not a pleasant run.
Anyway, I'm finally going to bite the bullet and...take a little time off from running and cross train. I hate even thinking about taking time off from running, but I think it has to be done. I'm going to New York to visit my brother this week, and so spending time with him will force me to stop pounding the pavement as much as I usually do. I'd still like to get in 2 or so runs this week...but I might wait all the way until Wednesday for my next run, and then maybe do something easy Friday or Saturday. We'll see.
My legs are definitely my weak point. Once I get them beaten into shape, I'll be able to move forward with some more serious training. In the meantime, I guess it's biking for me! (Or swimming, if I get up the gumption to go to the Nat!)
Saturday, June 5, 2010
Race: Blue Mounds Trail Run: 11k
Today I raced the Blue Mounds 11k Trail run. It was my first ever race on a trail, so I wasn't sure what to expect. My basic goal was to "see how hard it is to run it comfortably fast." I was sort of frightened of the idea of mud and slippery spots, but somewhat excited by it too. I sometimes go for runs outside in the woods near me and it's always fun to try and jump around all the rocks and roots on the trail. It's part of the experience. There was definitely lots of that. There were even a couple of log bridges to cross!
The first little bit was pretty narrow and I had a hard time vying for my spot. After about 1/2 k of being forced to run at about 12-13 minute mile pace, I finally elbowed my way by some people and ran the next 1k or so at a pretty fast clip (somewhere around 7:30 min/mi.) We were running all downhill at this point, and it felt good. After that, the hills started. I ran the first few quite fast, passing people left and right. After about 1/2k of hills, though, I was starting to feel a little burned. I remember glancing at my watch and noticing that I'd been running only 2 miles.
The next few miles were honestly a haze. I had really bonked by then, I realize now, and it was mostly all uphill at this point. I can't remember the last time I had to walk in a race (I actually don't honestly think I ever have) but had to succumb to walking after about 2 solid miles of challenging hills. Once I reached the first aide station at about 4 miles, I was feeling quite tired. I gratefully drank my Gatorade down (which I had laughed about needing in a 11k race, come on people) and continued on.
From there the course was rolling up and down, winding in and out of the trees. It was by far the most pretty and enjoyable part of the run. (We were just north of the Mound, at this point.) There was only one man ahead of me that I was trying to keep in my sights. We pulled each other through till the end of the race, sometimes me ahead, sometimes him. Otherwise, all was calm.
The last challenge was a brutal uphill back on top of the mound. Most people had to walk this: it was the sort of incline that you have to hold onto your thighs and push them down in order to conquer...walking! One veteran of the race said afterward that once you could run this course the whole way, you could run the same distance easily in 6 min/mi. I believe it! My slowish finish time does NOT reflect how hard it was to finish that "fast."
Once we got to the top, it was just about 1/2 k to go. I drank another few swallows of Gatorade at aide station number 2 and then cruised to the finish (which was mostly downhill from there) at a 7 min/mile pace. It felt odd that I felt strong enough to do that after feeling so weak on the hills, but I definitely had some kick left. I finished 11th in my age group* and 60th overall.
Distance: 11k (although, according to the Garmin, it was more like 6.22 miles. That's closer to 10k. But the race billed itself as an 11k, sooooo I get to take credit for running 11k, right?
Time: 1:07:10 (from the time I crossed the start line.) 1:07:26 official time.
Pace: 9:50 min/mi
Would I do it again: Yes. In fact, I want to do it again soon. I feel like knowing the ups and downs of the course would make me better able to be a little more strategic about my running (like, don't blow by people on the first hills. They're not flying up them for a reason.)
How I felt afterwards: TIRED. Somewhat dizzy and had a headache too, I think from all the pounding. The race had EXCELLENT post race food (organic chocolate milk, homemade cookies of all kinds, fruit, bread and condiments, Gatorade (2X strength!), Chex mix: it was amazing.) which I partook of generously. I probably burned like a billion calories. My Garmin says that I climbed and descended about 2020 feet throughout the race. How I feel now, 6-7 hours later? Kind of crappy actually. Hopefully I fell better once I eat.
Race organization. AWESOME. See above.
Official Results Here
I think some people took pictures too, so I'll post them once they're up.
*If I had been a man, I would have been 3rd in my age group. Darned women who like to run!
The first little bit was pretty narrow and I had a hard time vying for my spot. After about 1/2 k of being forced to run at about 12-13 minute mile pace, I finally elbowed my way by some people and ran the next 1k or so at a pretty fast clip (somewhere around 7:30 min/mi.) We were running all downhill at this point, and it felt good. After that, the hills started. I ran the first few quite fast, passing people left and right. After about 1/2k of hills, though, I was starting to feel a little burned. I remember glancing at my watch and noticing that I'd been running only 2 miles.
The next few miles were honestly a haze. I had really bonked by then, I realize now, and it was mostly all uphill at this point. I can't remember the last time I had to walk in a race (I actually don't honestly think I ever have) but had to succumb to walking after about 2 solid miles of challenging hills. Once I reached the first aide station at about 4 miles, I was feeling quite tired. I gratefully drank my Gatorade down (which I had laughed about needing in a 11k race, come on people) and continued on.
From there the course was rolling up and down, winding in and out of the trees. It was by far the most pretty and enjoyable part of the run. (We were just north of the Mound, at this point.) There was only one man ahead of me that I was trying to keep in my sights. We pulled each other through till the end of the race, sometimes me ahead, sometimes him. Otherwise, all was calm.
The last challenge was a brutal uphill back on top of the mound. Most people had to walk this: it was the sort of incline that you have to hold onto your thighs and push them down in order to conquer...walking! One veteran of the race said afterward that once you could run this course the whole way, you could run the same distance easily in 6 min/mi. I believe it! My slowish finish time does NOT reflect how hard it was to finish that "fast."
Once we got to the top, it was just about 1/2 k to go. I drank another few swallows of Gatorade at aide station number 2 and then cruised to the finish (which was mostly downhill from there) at a 7 min/mile pace. It felt odd that I felt strong enough to do that after feeling so weak on the hills, but I definitely had some kick left. I finished 11th in my age group* and 60th overall.
Distance: 11k (although, according to the Garmin, it was more like 6.22 miles. That's closer to 10k. But the race billed itself as an 11k, sooooo I get to take credit for running 11k, right?
Time: 1:07:10 (from the time I crossed the start line.) 1:07:26 official time.
Pace: 9:50 min/mi
Would I do it again: Yes. In fact, I want to do it again soon. I feel like knowing the ups and downs of the course would make me better able to be a little more strategic about my running (like, don't blow by people on the first hills. They're not flying up them for a reason.)
How I felt afterwards: TIRED. Somewhat dizzy and had a headache too, I think from all the pounding. The race had EXCELLENT post race food (organic chocolate milk, homemade cookies of all kinds, fruit, bread and condiments, Gatorade (2X strength!), Chex mix: it was amazing.) which I partook of generously. I probably burned like a billion calories. My Garmin says that I climbed and descended about 2020 feet throughout the race. How I feel now, 6-7 hours later? Kind of crappy actually. Hopefully I fell better once I eat.
Race organization. AWESOME. See above.
Official Results Here
I think some people took pictures too, so I'll post them once they're up.
*If I had been a man, I would have been 3rd in my age group. Darned women who like to run!
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