Training Schedule 11/10 - 16/2013

Sun, 11/10/13 - Pool aerobics
Mon, 11/11/13 - Strength training and core
Tues, 11/12/13 - Strength training
Wed, 11/13/13 - Cardio + core
Thurs,  11/14/13 -Dance class
Fri, 11/15/13 - Strength training + cardio
Sat, 11/16/13 - Strength training + core

Returing from MIA - What I Learned (and Felt) Today After Missing 2 Weeks of Running

I didn't realize it, but up until today, I had missed almost 2 straight weeks of training (last run was 4/25).  I've had pain in my lower back then in my upper back (around my shoulder) so I skipped working out altogether.  I had been painting a room in house the past couple of weekends and had been doing some (relatively) intense hills jogging after work with my co-worker, so I decided to listen my body and pull back.

Well, today I decided to re-join my co-worker and get back on the wagon - for a long run (but less hills than before).  The two of us had registered for a 10K on Memorial Day so we knew we needed to put in the work if we were going to have a modest performance (under 1:30) for the upcoming 10K.  Admittedly both my co-worker and I were markedly slower - she hadn't run for about a week herself because she had been suffering with pain in her lower back and leg.  My knees felt OK - but my legs and my butt definitely felt the burn.  I've been using a new joint supplement (Move Free) for the past couple of weeks, and my knees certainly didn't pain or ache as much while I was running.  My co-worker and I finished a 10K distance and more (6.54 mi) in a relatively decent time (1:50), so running at this pace (16:40) we should finish this 10K about 1:38. 

Perhaps my biggest regret these past 2 weeks is that I didn't do any form of exercise - even just in the pool for some water-tredding or pool running.  Anything to keep the body moving.  I do certainly believe that cross training (weight training, cycling, etc.) has a synergistic effect on one's running.  I notice that even when I skip running and do a few days of cross training, I do notice that the running doesn't pain my knees as much.  Since I've been home relaxing, my legs have really stiffened up - I hadn't noticed much swelling but definitely some pain.  Definitely will ice the knees tonight.

Early Sunday AM run

Got up at 5:45 this morning to join my relay team to train for the Mercedes Marathon relay.  However, I checked the website after coming home from my run to found out that the registration for the relay had  closed (and my team hadn't registered yet).  Although I'm disappointed, I'll still train for the 5K (doubt I could run the half - just haven't put in enough miles with just 2 weeks away to be ready for it).

Did run 4.16 mi, 59:55 (14:24/mi), 804 cal (adidas micoach app)

Splits
Mile 1 - 14:15
Mile 2 - 28:09 (13;54)
Mile 3 - 42:12 (14:03)
Mile 4 - 57:39 (15:27)
Mile 4.16 - 59:55 (13:52)

You'll notice that mile 4 was much slower than the other splits.  Well, I didn't run the full route with everyone else.  I ran 2 miles and planned to go back so I could pick up my team mates at the 6-mile mark. Well, even with a map and directions, I got off course (LOL)! Anyway, I decided just to run from the point where I was and get back in enough time so my team mates wouldn't be waiting too long on me.  I guess I should have used my GPS on my phone next time! (LOL)


Mercedes Marathon relay training (pace)

 

Mercedes Marathon relay training (speed)



Road to Victory 2013

Not wanting to be like the rest of the crowd, I'm setting my New Year's resolution now.  Why put off tomorrow what you can do today? 

Part of the motivation is before I'm approaching a milestone birthday next year (2013).  Earlier this year I started my 50 by 50 campaign. I must say that I haven't been very successful. I believe I can still make the goal, but I must be more deliberate and put a plan of action in place.  Also, I have an incentive to keep me motivation - a cute little outfit I purchased awhile back I want to wear on that great day:



"New Me" Gear



Rock N Roll Goddess

Part of the motivation is the realization that running is likely out of my future fitness.  Due to the progress of arthritis in my knees I know I need to find out other avenues to shape up. 

And part of the  motivation is that my mom is always teasing me about all the 'toys' (exercise equipment )I've purchased and eventually become dust collectors (how many of us can relate to that - LOL).  My personal equipment arsenal (the 'toys' I can use at home/outside the gym):

GAZELLE



POWER WALK



X-SLIDER

 

 

So, I've put together a workout plan to resurrect these toys and create a comprehensive program for overall fitness.  I've include cardio, core, strength, and flexibility training.  And I'm not relying just on the numbers on the scales to let me know I'm meeting my goals.  I'm also tracking my measurements, as well as data such as pace, speed, weights, sets, and reps.  I think this will give me a more complete picture of my overall fitness.

I haven't been able to buy my dream GPS heart rate monitor (still trying to decide on brand, model, features, etc. - and of course - price), so I've purchased a modestly priced pedometer and heart rate watch (together less than $100) to fill the void and at least capture the basic data I can't capture with my smartphone GPS app in the interim.

Of course, exercise is just one component.  I struggle with keeping my eating under control.  One sure way for me is - and has always been - Weight Watchers.  It has been several months since I attended a meeting.  Attending meetings certainly help - not just the motivation but also accountability.  I will attend my 1st meeting this week after a long hiatus - if nothing else it will help me maintain during the holidays.

My goals for 2013:
1) Lose 50 lbs by my birthday (May 8th)
2) Look absolutely sexy in my Rock N Roll Goddress outfit (above)
3) Sustain a sub-14:00/mi pace
4) Finish a marathon
5) Learn to swim

Come join me on my Road to Victory in 2013!

 





RNR Savannah training - week 1, days 3 & 4

Day 3
On Friday (7/13/12), met a co-worker after to practice run for an upcoming 5K in about 2 weeks. The GPS app on my smartphone would worked  - some dark clouds and thunderstorms in the area - so I couldn't determine the distance we walked. We did run some, but mostly walking.  That was OK since we walked for about 1:00  - I estimated about 2.25 mi

Day 4
On Saturday (7/14/12), ran with the DetermiNation team:
5.79 mi, 1:45:43, pace 18:15, 1174 cal

The Sun - 1, Me - 0 (RNR Savannah training - week 1, day 1)

This evening I ran through the neighborhood, thinking the more shady areas would not be as hot.  Boy was I wrong!  I had planned to run 7 mi, but I was glad to finish 3.12 (in 47:46).  I thought it was HOT last week during the Peachtree, but today seemed worse!  The humidity seemed very high - I didn't notice the humidity reading on the Weather Center app on my BB but I did notice the temperature - 91! My legs and breathing were so heavy, I didn't think I could finish at all.

Well, I found these on FB - hopefully these will keep me motivated.

RNR Savannah HM training - week 1 (7/8 - 7/14/12)

Sunday (7/8/12) - Rest
Monday (7/9/12) - 7 miles
Tuesday (7/10/12) - Cross training
Wednesday (7/11/12) - 6 miles
Thursday (7/12/12) - Rest
Friday (7/13/12) - Cross training
Saturday (7/14/12) - 5 miles
TOTAL - 18 miles

Prepping for Savannah - running goals

Week 1 (7/8/12) - 18 mi
Week 2 (7/15/12) - 17 mi
Week 3 (7/22/12) - 23 mi
Week 4 (7/29//12) - 15 mi
Week 5 (8/5/12) - 25 mi
Week 6 (8/12/12) - 22 mi
Week 7 (8/19/12) - 27 mi
Week 8 (8/26/12) - 18 mi
Week 9 (9/2/12) - 28 mi
Week 10 (9/9/12) - 24 mi
Week 11 (9/16/12) - 31 mi
Week 12 (9/23/12) - 23 mi
Week 13 (9/30/12) - 31 mi
Week 14 (10/7/12) - 23 mi
Week 15 (10/14/12) - 32 mi
Week 16 (10/21/12) - 20 mi
Week 17 (10/28/12)/RACE WEEK - 11 mi + HM!!!

Peachtree Road Race training - week #6 (4/29 - 5/5/12)

Last week was my 'bye' week, so it's back to the grindstone this week:

Sun, 4/29/12 - Rest
Mon, 4/30/12 - 40:00 tempo
Tues, 5/1/12 - Cross-train
Wed, 5/2/12 - Internal: 8 X 400
Thurs, 5/3/12 - Cross-train
Fri, 5/4/12 - 40:00 easy
Sat, 5/5/12 - Long run: 7 mi
(There's a 5K/10K this Saturday.  Hopefully I can run the 10K.)

PS: According to my training plan, I should be on week 7 (long run 7.5 mi).
Tempo Run: Develops anaerobic threshold (critical for fast 10K racing). Warm up 5:00-10:00, then 15:00-20:00 near 10K pace (but not race pace - at pace where you're can't hold a casual conversation, but not gasping for breath), cool down 5:00-10:00.

Interval workouts:Warm up, run 400 meters (0.25 mi) at 5K race pace, recover 400 meters

Peachtree Road Race 10K training recap: week 4+

This is a recap for the past 2 weeks (4/15 - 28/12).  I really didn't plan my workout for last week (4/22 - 28/12) since I know I would be on travel for work. But I did manage to get in some time for sweating.  (I certainly did my share of bicep curls - LOL!)

Week #4 Recap (4/15 - 21/12)

Sun, 4/15/12 - Intervals on track (6 X 400): 3.95 mi, 1:00:15, 771 cal

Mon, 4/16/12 - OFF

Tues, 4/17/12 - Long run (on treddy): 6.39 mi, 1:32:00, 797 cal

Wed, 4/18/12 - OFF

Thurs, 4/19/12 - OFF

Fri, 4/20/12 - OFF

Sat, 4/21/12 - OFF

STATS: 10.34 mi, 2:32:15, 1568 cal

Week #5(?) Recap (4/22 - 28/12)

Sun, 4/22/12 - OFF

Mon, 4/23/12 - OFF

Tues, 4/24/12 - Cross-train (AM exercise bike workout): 5.86 mi, 30:00, 176 cal

Wed, 4/25/12 - OFF

Thurs, 4/26/12 - OFF

Fri, 4/27/12 - OFF

Sat, 4/28/12 - Hilly (modest) run: 3.8 mi, 57:17, 740 cal

STATS: 9.66 mi, 1:27:17, 916 cal

 

Peachtree Road Race 10K training - week #3 (4/8 - 14/2012)

Sun, 4/8/12 - Long run: 6 mi
Mon, 4/9/12 - Cross-train/rest
Tues, 4/10/12 - 35:00 tempo
Wed, 4/11/12 - Internal: 6 X 400
Thurs, 4/12/12 - Cross-train/rest
Fri, 4/13/12 - 40:00 easy
Sat, 4/14/12 - Cross-train/free run



Tempo Run: Develops anaerobic threshold (critical for fast 10K racing). Warm up 5:00-10:00, then 15:00-20:00 near 0K pace (but not race pace - at pace where you're can't hold a casual conversation, but not gasping for breath), cool down 5:00-10:00.

Interval workouts:Warm up, run 400 meters at 5K race pace, recover 400 meters

RECAP - Peach Tree Road Race week 1 do-over: 3/25 - 31/2012

Week #1 (3/25 - 31/12)
(Change in logging my weeks: Sun - Sat)
Sun (3/25/12): 3.36 mi (53:00, pace - 15:46/mil, 660 cal)
Mon (3/26/12):OFF
Tues (3/27/12): 4.25 mi (1:05:55, pace 15:30/mi, 832 cal)
Wed (3/28/12): OFF
Thurs (3/29/12): OFF
Fri (3/30/12): OFF
Sat (3/31/12): Rumpshaker 5K  (44:02, pace, 14:12/mi, 614 cal)
TOTAL:  10.71 mi, 2:40:57, 2106 cal