Monday, June 25, 2007
Okay folks, my Boston training is trying to get off the ground. Unfortunately I haven't had much consistency in my training. Some weeks I can get out and train regularly, others, not so much. Regardless, I have decided to use the FIRST training plan for my marathon. Let me rephrase: I have decided to create my marathon plan based on the FIRST training plan. That should formally start July 1. I do not have every workout on every day planned. I am pretty sure I will need to adjust my training days on the fly.
There are a few things to note.
1 - I chose that plan because it gives you the three key run workouts and everything else you can fill in on your own. What I do not really like is that there does not seem to be any distinct recovery periods. That is why I am using their framework and making it my own.
2 - I am not much of a morning runner. I'd much rather have my workouts at 19:00, than 7:00. But this month I have been setting my alarm clock way earlier than I need to get up. I am trying to get my body awake earlier in the morning and even squeeze in some short morning runs before work. I feel so much more comfortable running and working out at night that I am going through some adjustments, like not sleeping enough. We'll see if I can make this experiment a success.
3 - With the early workouts, I will probably do some two-a-days. Hopefully this will get my running volume up a little. I think I will also do some bricks this year - maybe.
4 - I think the key to this plan is proper intensity. Now this is where it gets tricky. Get this: recent 5k PR is around 20 minutes. Recent 30k PR is around 2:10. Ummm, those paces are not too far off of each other. If I base my training off my 5k times, my expected marathon pace will be way too slow. So what I intend to do is base my training off my EXPECTED marathon time and back calculate. So this has me running some pretty fast intervals and tempo runs. Can I handle this? I don't know. But I figure I'll give it my best.
All right, so now some other news: I got through a sprint tri a few weeks ago. I'm hoping I can write a short report sometime. This past weekend was a DNS. After what I thought was a good week of training - 8 mile run, 30 mile bike than 45 mile bike on Tuesday, Wednesday, and Thursday respectively, my old nemesis is back. That's right the trick knee is aching again. I can't seem to figure out what caused it. But what is worrisome is 1 - the biking seemed to aggravate it and 2 - it does not seem to want to get knocked out by a little anti-inflammatories. I am going give it a few more days; I'm keeping all my fingers and toes crossed.
Lastly: WIBA - I'll be there and hopefully I can be more than just a cheerleader.
By the way, does anyone think I can go and do Steelhead half IM just on a whim? Yes I may be that crazy.
PS - Great job to all the Ironmen and Ironwomen this weekend.
Saturday, June 02, 2007
It's been about a month since I mentioned anything about training here in my corner of blogland. So what have I been up to?
Earlier this year, the plan was "race to get in shape." I got in a 3 mile run as part of a biathlon relay, a bike-run biathlon, and then a 10k run on three consecutive weekends. Those three "races" were good workouts that got my brain thinking about racing again. I also realized that I need to properly warm up before the gun goes off. In these shorter races, my engine really seems to need about twenty or thirty minutes of solid work before it gets into a good rhythm. So let's hope I can stick to that in my upcoming races.
I've got my first tri of the season next weekend. It's a sprint tri. I have ignored the swim all year. Let's hope I can survive the water to get to the bike and run. This week I wanted to get in a little speed. I got home from work stepped in the shower and contemplated bailing on my run. However running has always been good therapy for me. I thought about hitting the trails, but that would have been a bit of a drive. Instead I drove ten minutes to Beekman Park - one of my new favorite places to run. I will be planning my own workouts this year and I got some inspiration from E-speed and her 800s. Here's what I did:
10 minute warmup
Run 800, jog 400, Run 400, Rest X4 with negative run intervals.
Here are my numbers:
I would have liked to have kept those last two jog intervals closer to 2:00, but I had some loose shoe strings.
If you try this set out, I would love to know what you think about it.
Wednesday night I wanted to get in an up tempo bike ride in. I am trying to find some good places to ride so I posted my route on my club forum. I got no takers. I even promised to have a couple extra bottles of Gatorade Endurance. Oh well - just Ferrah and me, 33 miles, with the computer saying 19+ mph average. I planned my route so near the end of the ride I would have about five or six miles without stop signs, traffic, or turns. Here I could get in the aerobars, put it in the big ring, have a slight tailwind, and crank...I think Ferrah liked it.
Work has been extremely frustrating of late and it has negatively impacted my training - long days at work and sleepless nights. Well the rest of this past week of training went the hell as my allergies blindsided me Thursday. Miserable was an understatement. I tried to get to sleep early, but I had the Cavs game on in the background. Every few minutes I would wake up to hear LeBron scoring another basket. After midnight and two overtime periods, I was now wired as LeBron carried the Cavs to within one game of the finals. I was so tired, I woke up an hour after I was supposed to be at work. Luckily I have some flexibility at work.
WIBA 2007, who's in? I'll be making the pilgrimage.
Was it me or was this post Faulkner-esque? Okay last thought for today. I have yet to sign up for my "A" race, but this upcoming week will mark twenty weeks from race day.
Time to get formal.
And Go Cavs!!!