One of the most important lessons that this time off has taught me is how valuable aerobic training is for distance runners. You can be incredibly strong and still not be fit when it comes to race day; this is because when your aerobic system wears down, your muscular strength doesn't matter anymore. I'm definitely looking forward to adding some longer runs, tempos, and progression runs to my schedule now that I've spent a few months getting used to running again.
Yesterday I ran a 5k in Mansfield for my first true quality run since October. I'll now be able to use that time to figure out pace guidelines since I'll start doing workouts in two weeks! This week I'll continue with the low mileage, easy running, and structured strides; I'll finish out the week with a free 4 mile social race in Dallas! Next week is a down week (I've been working to build mileage back since my stress fracture and haven't taken one yet), and then I'll finally start up my training for the season! Yipee!! :)
Sunday, May 27th
56' easy run at White Rock Lake + 20' light core work
COMMENTS: This week I ran the start of the DRC half course and turned around 30 minutes in. I kept things nice and relaxed but was still moving pretty good by the end of the run. I came back on a slightly different route, but had to tack two minutes on to get to the 56'. My stomach bothered me quite a bit, but other than that, nothing special to speak of! Just another pretty morning for a run (minus the gnats!)!
Monday, May 28th
39' run on the trails with Jake and 4x60" hill surges
COMMENTS: Nice run this morning. It's been taking me a long time to wake up on my runs, but once I get going things feel smooth and I feel strong muscularly. I'm definitely VERY weak aerobically still though, so I get out of breath easily. I suppose that will improve when I add to my mileage and start doing some aerobic threshold work here in a few weeks.
strength + core workout in the evening
Tuesday, May 29th
40' run through the neighborhood + 2x20" form drills
COMMENTS: I ran the first 15' with Jake and then finished out the run solo. My muscles were tired today - not sure if it's from yesterday's strength workout or just general fatigue - but other than that I felt good. My form feels surprisingly smooth and controlled even when I'm tired, so I'm excited to see how that will help me in the long run.
Wednesday, May30th
48' run in Grand Prairie w/ 4x400m (mile pace), 400m float + strength workout
COMMENTS: Stormed in the morning, so everything got pushed back to lunch. I ran faster than usual for the first 3.5 miles and felt really good (aside from my foot which was a bit achey). It was hot and windy, but I decided to give the 400's a try anyways (I had considered changing them to 200's to avoid some of the wind since it was so strong). The first one was a brutal 82", followed by 79, 80, 80. My form felt great and I felt much more fluid and strong than on the 300's last week, but every time I hit the wind it was like running into a wall! Needless to say, this workout was much harder than I would have liked or expected it to be!
Thursday, May 31st
rest day
Friday, June 1st
40' run on DBU's gravel trail + 6 relaxed strides
COMMENTS: Very nice, natural run on the gravel trail this morning. I started with a comfortable trot and progressed to a good, solid pace naturally. I ended the run feeling great and wanted to keep going! The strides felt good - This is the most controlled and natural I've felt doing strides for as long as I can remember.
Saturday, June 2nd
20' warm up w/ Katie & Linet + DRC Bloomin' 4 Mile Race in 24:47 + light core
COMMENTS: I ran MUCH smarter this week than last week. Average paces for each mile were 6:09, 5:56, 6:15, 6:06, 5:35 (for the last 20 seconds). It looks like I was all over the place, but I wasn't - there was a super long downhill in the second mile, and since it was out and back, that means there was a super long climb in the third mile. I was pumped in the first mile because of how relaxed that pace felt! The course was long by about 200 meters, but I ended up averaging 6:05 pace, which is much faster than I expected. I'm really excited to see what 22 weeks of true training can do! Can't wait for November!
Weekly Mileage Total: 36 Miles
5.19.2012
Eyes on the prize! (30M)
I've finally set a goal for this training season. The long term goal that Jake and I set last winter was to qualify for the 2016 Olympic Trials Marathon - I've got four years to make some major jumps in fitness (especially considering I have yet to race a half), but that doesn't scare me at all. I'm a math person and I realize that a slow and steady approach is the best way to reach my goal. This fall, the plan is to run the DRC Half on November 4th in 1:20 or better. I have a solid training group with the Greater Texas Track Club ladies, I've got a great coach who had me in shape for a 6:10 pace half last fall, and I've a God who's been very gracious with my health this spring so far. I'm not naive or crazy enough to think this is well within reach - I know it's going to take a lot of hard work, sacrifices, and careful decisions, but I do believe it's possible and I'm ready to do everything I can to get there.
Sunday, May 20th
6M run at WRL in 45:32 + core
COMMENTS: Very nice run. I kept the first 5.5 miles really comfortable and gave myself time to wake up, then ran the last half mile hard. I hope to make this a habit on long run days since I will be finishing my long runs on the same course as my goal race this fall. By the time November 4th rolls around, it'll be instinct to run down that last 1/2 mile hard! Paces per mile: 8:31, 7:48, 7:37, 7:31, 7:17, (7:14/5:57).
Monday, May 21st
40' run on the grass track + 2x100m form drills + 8' abs workout (level 2)
COMMENTS: Nice relaxed run with Linet this morning. Nothing fancy to report. :)
20' bike during lunch
Tuesday, May 22nd
4.86M run w/ 2x60", 2x40", 2x30" hill sprints
COMMENTS: It was supposed to be 4x60", but due to a watch alert error, I had to improvise the second half of the workout! Hill rep paces were 6:00, 6:06, 5:57, 5:45, 5:46, 5:36 respectively. My foot was pretty sore, but nothing too alarming.
Wednesday, May 23rd
strength and core in the morning + 30' bike at lunch
Thursday, May 24th
40' run in the trails at Mountain View
COMMENTS: Uneasy stomach last night and today so I had to keep things gentle and easy. Ran with Jake and Josh Pauley... no foot pain! :)
Friday, May 25th
40' run in Grand Prairie with 4x300m on the track
COMMENTS: Stomach was still very uneasy so I considered dropping the 300's. I ran so slow for the first 25 minutes though that I thought I'd at least try throwing in some quality. Ended up with 56,57,56,56 (full 500m float recovery, so nothing fancy). My foot felt fine, but I definitely hit a wall every time I reached 230m!
Saturday, May 26th
18' warm up + light drills and strides + Mansfield Memorial Day 5k race + 2x40" pedestal routine
COMMENTS: This was a last minute decision, but I'm glad we got it in. I needed to get a better gauge of my fitness level before we start workouts and I wanted it to be at a small, low key event. I had trouble pacing and started way too quick, but that will come back with time. Obviously I was very weak aerobically (still feel strong muscularly), but without any threshold or long runs I couldn't expect anything different! Average pace per mile: 5:59, 6:16, 6:18, 5:34 (last .12 of race)
Total mileage for the week: 31
Sunday, May 20th
6M run at WRL in 45:32 + core
COMMENTS: Very nice run. I kept the first 5.5 miles really comfortable and gave myself time to wake up, then ran the last half mile hard. I hope to make this a habit on long run days since I will be finishing my long runs on the same course as my goal race this fall. By the time November 4th rolls around, it'll be instinct to run down that last 1/2 mile hard! Paces per mile: 8:31, 7:48, 7:37, 7:31, 7:17, (7:14/5:57).
Monday, May 21st
40' run on the grass track + 2x100m form drills + 8' abs workout (level 2)
COMMENTS: Nice relaxed run with Linet this morning. Nothing fancy to report. :)
20' bike during lunch
Tuesday, May 22nd
4.86M run w/ 2x60", 2x40", 2x30" hill sprints
COMMENTS: It was supposed to be 4x60", but due to a watch alert error, I had to improvise the second half of the workout! Hill rep paces were 6:00, 6:06, 5:57, 5:45, 5:46, 5:36 respectively. My foot was pretty sore, but nothing too alarming.
Wednesday, May 23rd
strength and core in the morning + 30' bike at lunch
Thursday, May 24th
40' run in the trails at Mountain View
COMMENTS: Uneasy stomach last night and today so I had to keep things gentle and easy. Ran with Jake and Josh Pauley... no foot pain! :)
Friday, May 25th
40' run in Grand Prairie with 4x300m on the track
COMMENTS: Stomach was still very uneasy so I considered dropping the 300's. I ran so slow for the first 25 minutes though that I thought I'd at least try throwing in some quality. Ended up with 56,57,56,56 (full 500m float recovery, so nothing fancy). My foot felt fine, but I definitely hit a wall every time I reached 230m!
Saturday, May 26th
18' warm up + light drills and strides + Mansfield Memorial Day 5k race + 2x40" pedestal routine
COMMENTS: This was a last minute decision, but I'm glad we got it in. I needed to get a better gauge of my fitness level before we start workouts and I wanted it to be at a small, low key event. I had trouble pacing and started way too quick, but that will come back with time. Obviously I was very weak aerobically (still feel strong muscularly), but without any threshold or long runs I couldn't expect anything different! Average pace per mile: 5:59, 6:16, 6:18, 5:34 (last .12 of race)
Total mileage for the week: 31
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