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CeliacChris's Training Journal Preparing For Marathon #1: 05/03/09 (Read 451 times)

celiacChris


3Days4Cure

    Plan for the week: Today: 5 miles; Yoga Tuesday: Interval train: 1 mile warmup. 3/4 mile 8:30 pace, 1/4 mi recoxery (4x), 1/2 mile cool down. Total mileage: 5.5 mi Strength Train (ChaLEAN Burn #1 and "Olin Arms") Wednesday: Rest Day - May do an Ab workout. Dodgeball game. Thursday: 6 miles. Strength Train (ChaLEAN Burn #2 and "Olin Arms") Friday: 5 miles Saturday/Sunday: 14 mile long run and ChaLEAN Burn #3

    Chris
    PRs: 27:26 5k/ 49:52 5mi/ 58:17 10k/ 2:09:24 half/ 5:13:17 Full

    Post-Bipolar PRs: 38:35 5k/ 1:09:34 8k/ 1:09:39 5mi/ 1:33:03 10k/ 3:20:40 Half

     

    2022 Goals

    Back to 10k

     


    Oh Mighty Wing

      i like to run easy after a long run - i do it after a race too. Just a nice and easy shake-out though. You can totally do this! ANd you are right if you make it through this you will make it through anything! Glad you got your 10 done! 14 huh??? <see> I thought about you alot on my run saturday... please always feel free to tell me to shut the hell up or to not talk about running. You are a badass and I couldn't do what you are doing with all the lack o sleep and what not. So if I ever come across as anything other than unsupportive please just tell me to shut up. Big grin</see>
      celiacChris


      3Days4Cure

        i like to run easy after a long run - i do it after a race too. Just a nice and easy shake-out though. You can totally do this! ANd you are right if you make it through this you will make it through anything! Glad you got your 10 done! 14 huh???
        The support is great. Yes, 14. My online coach is jumping me 10 miles this week...35.5 miles planned. Once I know the schedule for the weekend, I will work out if we can squeeze in the 14 together. Long runs after dark on the treadmill are not an experience I want to repeat. Blech!

        Chris
        PRs: 27:26 5k/ 49:52 5mi/ 58:17 10k/ 2:09:24 half/ 5:13:17 Full

        Post-Bipolar PRs: 38:35 5k/ 1:09:34 8k/ 1:09:39 5mi/ 1:33:03 10k/ 3:20:40 Half

         

        2022 Goals

        Back to 10k

         


        Oh Mighty Wing

          ooohhh fun!!! you can totally handle the jump just take it easy.
          celiacChris


          3Days4Cure

            Sppedwork update for this week: With the snow yesterday, I decided to do the interval run inside since I don't think I could hit 8:30 on snow, even in Yaktraks. The treadmill was set to a 1.5% incline. It was a challenge to maintain the pace, but not impossible, and I felt good at the end of the workout. At the end of each interval, I wanted to collapse, but used the recovery to prepare for the next interval. Mile 1: 11:19 mm Interval (3/4 mile): 8:34 mm Recovery (1/4 mile): 11:32 mm Repeated 4x Last .5: 10:54 mm

            Chris
            PRs: 27:26 5k/ 49:52 5mi/ 58:17 10k/ 2:09:24 half/ 5:13:17 Full

            Post-Bipolar PRs: 38:35 5k/ 1:09:34 8k/ 1:09:39 5mi/ 1:33:03 10k/ 3:20:40 Half

             

            2022 Goals

            Back to 10k

             

            celiacChris


            3Days4Cure

              I finally feel like I am in a groove. A few things I have learned: 1. I need to find days other than the weekend for long runs. Drumline rehearsal means I get <4 hours sleep, which is a problem. 2. i need to eat better. 3. sometimes, when stuck on the treadmill, music does help to push you through a tough workout (as long as i pull the buds out once in a while to check in with my body last week got in 4 runs of a 5-7 mi length, including one tempo. i moved the long run from sunday until monday, so i could sleep and re-hydrate before running. this led to a strong, comfortable 16 miler. i am still getting in this week's full schedule as well. did an interval train today -- 1 mile warm-up, the do the following 6 times: 1/2 mile 8:30ish pace (8:27 on tm, 1.5% incline), 1/4 mile recovery (11:32 mm). cool down for 1/2 mile. remaining this week: w: 5 miles, easy r: 4 miles, easy f: 12 miles, 9 at a 9:45 mm (2 mile w/u; 1 cool down) s/s: 4 miles whenever i can squeeze them in this will make my first 40 mile week. not ideal with the re-arrangement of my long runs, but liveable. hours="" sleep,="" which="" is="" a="" problem.="" 2.="" i="" need="" to="" eat="" better.="" 3.="" sometimes,="" when="" stuck="" on="" the="" treadmill,="" music="" does="" help="" to="" push="" you="" through="" a="" tough="" workout="" (as="" long="" as="" i="" pull="" the="" buds="" out="" once="" in="" a="" while="" to="" check="" in="" with="" my="" body="" last="" week="" got="" in="" 4="" runs="" of="" a="" 5-7="" mi="" length,="" including="" one="" tempo.="" i="" moved="" the="" long="" run="" from="" sunday="" until="" monday,="" so="" i="" could="" sleep="" and="" re-hydrate="" before="" running.="" this="" led="" to="" a="" strong,="" comfortable="" 16="" miler.="" i="" am="" still="" getting="" in="" this="" week's="" full="" schedule="" as="" well.="" did="" an="" interval="" train="" today="" --="" 1="" mile="" warm-up,="" the="" do="" the="" following="" 6="" times:="" 1/2="" mile="" 8:30ish="" pace="" (8:27="" on="" tm,="" 1.5%="" incline),="" 1/4="" mile="" recovery="" (11:32="" mm).="" cool="" down="" for="" 1/2="" mile.="" remaining="" this="" week:="" w:="" 5="" miles,="" easy="" r:="" 4="" miles,="" easy="" f:="" 12="" miles,="" 9="" at="" a="" 9:45="" mm="" (2="" mile="" w/u;="" 1="" cool="" down)="" s/s:="" 4="" miles="" whenever="" i="" can="" squeeze="" them="" in="" this="" will="" make="" my="" first="" 40="" mile="" week.="" not="" ideal="" with="" the="" re-arrangement="" of="" my="" long="" runs,="" but=""></4 hours sleep, which is a problem. 2. i need to eat better. 3. sometimes, when stuck on the treadmill, music does help to push you through a tough workout (as long as i pull the buds out once in a while to check in with my body last week got in 4 runs of a 5-7 mi length, including one tempo. i moved the long run from sunday until monday, so i could sleep and re-hydrate before running. this led to a strong, comfortable 16 miler. i am still getting in this week's full schedule as well. did an interval train today -- 1 mile warm-up, the do the following 6 times: 1/2 mile 8:30ish pace (8:27 on tm, 1.5% incline), 1/4 mile recovery (11:32 mm). cool down for 1/2 mile. remaining this week: w: 5 miles, easy r: 4 miles, easy f: 12 miles, 9 at a 9:45 mm (2 mile w/u; 1 cool down) s/s: 4 miles whenever i can squeeze them in this will make my first 40 mile week. not ideal with the re-arrangement of my long runs, but liveable.>

              Chris
              PRs: 27:26 5k/ 49:52 5mi/ 58:17 10k/ 2:09:24 half/ 5:13:17 Full

              Post-Bipolar PRs: 38:35 5k/ 1:09:34 8k/ 1:09:39 5mi/ 1:33:03 10k/ 3:20:40 Half

               

              2022 Goals

              Back to 10k

               


              Future running partner.

                Nice way to adapt and learn Wink. This is a major key to being successful because it allows you to stay consistent longer.


                Oh Mighty Wing

                  YOU ARE DOING GREAT!!!!!! I am sooo loving watching your enthusiasm!!!!
                  celiacChris


                  3Days4Cure

                    Update: I finally did a 40 mile week and survived. 42 miles. Two long runs (for scheduling issues). This week I'm aiming forfor the low-40's as well, including 17 Sunday night (3 trips up and down Kelly drive, perhaps). M: 6 miles (ran 6.1) T: Interval Train (Warm up 1. 5 miles easy. Then do 3 x mile (goal = 8: 30) with a 1/4 mile easy recovery between them. Cool down a mile easy. ) W: Run 5 miles R: Run 6 miles F: Run 5 miles Sat: REST Sun: Run 17 miles

                    Chris
                    PRs: 27:26 5k/ 49:52 5mi/ 58:17 10k/ 2:09:24 half/ 5:13:17 Full

                    Post-Bipolar PRs: 38:35 5k/ 1:09:34 8k/ 1:09:39 5mi/ 1:33:03 10k/ 3:20:40 Half

                     

                    2022 Goals

                    Back to 10k

                     


                    Future running partner.

                      WOW! Great Job! That's a pretty big jump in mileage. I noticed you've been covering about 25 pw lately and then jumped up to 42. Just be careful. If you you can handle this great but pay close attention to how you are feeling. If you start to feel the least bit run down or your noticing some aches or pains take a day and get some extra sleep. Actually while increasing mileage its a good idea to sleep more anyway, if you can. It's normally not recommended to make such a big jump at once like that. It will also help you adapt to the higher mileage if you are eating right after every workout.
                      celiacChris


                      3Days4Cure

                        WOW! Great Job! That's a pretty big jump in mileage. I noticed you've been covering about 25 pw lately and then jumped up to 42. Just be careful. If you you can handle this great but pay close attention to how you are feeling. If you start to feel the least bit run down or your noticing some aches or pains take a day and get some extra sleep. Actually while increasing mileage its a good idea to sleep more anyway, if you can. It's normally not recommended to make such a big jump at once like that. It will also help you adapt to the higher mileage if you are eating right after every workout.
                        Ironic-- I felt a little off, stomach wise, yesterday and got through my interval train. At the end, though, I got nailed with severe nausea and lots of aching musles. I suspect an electrolyte issue, or the run-of-the mill flu. I'm no better this morning, but am going to hit electrolytes as hard as I can to see if I can't turn the corner.

                        Chris
                        PRs: 27:26 5k/ 49:52 5mi/ 58:17 10k/ 2:09:24 half/ 5:13:17 Full

                        Post-Bipolar PRs: 38:35 5k/ 1:09:34 8k/ 1:09:39 5mi/ 1:33:03 10k/ 3:20:40 Half

                         

                        2022 Goals

                        Back to 10k

                         


                        Oh Mighty Wing

                          oh no!!!! how's the water intake, food intake, sleep???
                          celiacChris


                          3Days4Cure

                            oh no!!!! how's the water intake, food intake, sleep???
                            Everything has been great-- I did take processed and artificial sugars out of my diet, which is the only real change. Had a gallon of H20 yesterday and ate very healthy, with a good balance of carbs. Half of my office has the stomach flu, so I am assuming I have a mild case that happened to strike during my intervals and developed from there. I broke from my lenten fast of sugars to start some ginger ale and bananas, which are both staying down. Muscle cramping is awful and I slept about an hour last night. The good news is I did HTFU and finish my intervals, even under durress. Smile

                            Chris
                            PRs: 27:26 5k/ 49:52 5mi/ 58:17 10k/ 2:09:24 half/ 5:13:17 Full

                            Post-Bipolar PRs: 38:35 5k/ 1:09:34 8k/ 1:09:39 5mi/ 1:33:03 10k/ 3:20:40 Half

                             

                            2022 Goals

                            Back to 10k

                             


                            Oh Mighty Wing

                              welcome to the world of crazy. Sounds like you are on a good plan. Probaby is just the bug. Goodness knows i got hit hard with the flu last week - it's definitely going around our area.
                              celiacChris


                              3Days4Cure

                                35.2 mile week—5 short of planned this week as I had the stomach flu and couldn’t make up the run. Quite frankly, not eating for 2 days really messed me up. I had a great interval on Tuesday. My stomach felt a bit "off", but I decided to do the run anyways Splits were as follows: Type Distance Pace Warm Up 1.5 Mi 11:27 Interval 1 Mi 8:34 Recovery 0.25 Mi 11:27 Interval 1 Mi 8:34 Recovery 0.25 Mi 11:27 Interval 1 Mi 8:27 Recovery 0.25 Mi 11:27 Cool Down 1 Mi 11:19 The intervals were definitely a push, but I got through them. As soon as I finished the run, I almost collapsed with stomach cramps. At first I thought I had mis-fired with hydration, but it actually was a whopping case of stomach flu. I didn’t run again until Friday. Friday I did my first double: 4 miles with a co-worker who is much faster than me and tries to kill me on every run I do with her. I broke out my 305 for the first time, so I have HR data. Type Distance Pace Avg HR Max HR Interval 1 Mi 9:54 167 196 Interval 1 Mi 10:26 173 186 Interval 1 Mi 9:36 178 187 Interval 1 Mi 9:16 188 198 Interval 0.03 Mi 11:38 186 187 A few hours later I did 1.75 miles easy, 11:30 mm pacing. If anyone looks at this entry, really focus on this part—the long run. My legs felt dead all day while teaching, and I decided to do this run where comfortable on very flat terrain. The idea was to “play” for the 3.5 hours I expected to spend grinding out 17 miles, messing with the route. I loosened up from miles 4-13.25. At mile 13.25, my IT band reminded me of its presence, not painful, just there. I also had a blister on my heel starting at mile 11 or so. To be honest, the mental factor pushing past 15 was tough, especially since I passed my car at mile 11.75. My feet were hurting, my legs felt dead, but I managed to push. Amazingly, the last mile flew by and my last two miles had the best pacing. As far as hydration, I only drank 8 oz of vitamin water during the whole run, and chugged another 12 oz when I got back to the car. I probably needed a bit more fluid, although I didn’t get any side stitches like I would normally get when I drink more on a long run. I did have some leg cramping on the car ride home, which resolved after an ice bath. I’m honestly a little afraid of if I have 26.2 in me on May 3, but we shall see. Distance Duration Avg HR Max HR 1 Mi 11:19.8 157 166 1 Mi 11:21.9 160 167 1 Mi 11:23.5 162 170 1 Mi 11:20.4 163 174 1 Mi 11:56.5 161 169 1 Mi 11:50.5 159 163 1 Mi 11:28.7 162 170 1 Mi 11:37.8 162 166 1 Mi 11:18.5 160 166 1 Mi 12:58.1 164 173 1 Mi 12:23.3 159 168 1 Mi 11:09.8 160 172 1 Mi 11:11.4 167 173 1 Mi 11:29.2 168 172 1 Mi 11:02.0 171 175 1 Mi 10:50.5 174 177 1 Mi 10:44.2 174 177 0.05 Mi 00:41.5 171 172

                                Chris
                                PRs: 27:26 5k/ 49:52 5mi/ 58:17 10k/ 2:09:24 half/ 5:13:17 Full

                                Post-Bipolar PRs: 38:35 5k/ 1:09:34 8k/ 1:09:39 5mi/ 1:33:03 10k/ 3:20:40 Half

                                 

                                2022 Goals

                                Back to 10k

                                 

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