K-Basic Week 12

Workouts: 

Monday: Stationary bike 12.9 miles (17.2 mph) + 1.1 mile treadmill run (0.5% incline, 11:00 pace)

Tuesday: 3.8 mile run (12:30 pace) + K-Basic weeks 11/12 workout 1

Wednesday: Stationary bike 8.4 miles (16.8 mph)

Thursday: 2.15 mile run (12:55 pace) + K-Basic weeks 11/12 workout 2

Friday: Stationary bike 15.6 miles (15.6 mph)

Saturday: Rest day (and birthday party!)

Sunday: K-Basic weeks 11/12 workout 3 + 3.1 mile run (12:28 pace)

Total biking: 36.9 miles
Total running: 10.15 miles

Despite work hours increasing, I feel like I'm finally getting into a good routine again, exercise-wise. At least my weekly mileage is back into the double digits, even though I'm not back there for a single run yet.

K-Basic Week 11

Workouts: 

Monday: 3.1 mile run (13:10 pace) - Ugh. My effort level felt a lot faster than that.

Tuesday: Stationary bike 8.7 miles (17.4 mph) +  K-Basic weeks 11/12 workout 1

Wednesday: 2.6 mile run (12:06 pace) + K-Basic weeks 11/12 workout 2

Thursday: Stationary bike 8.95 miles (17.9 mph)

Friday: Stationary bike 11.7 miles (15.6 mph) + 1 mile treadmill run (0.5% incline, 11:24 pace) + K-Basic weeks 11/12 workout 3

Saturday: K-Basic weeks 11/12 workout 4

Sunday: Rest day

Total biking: 29.35 miles
Total running: 6.7 miles

My runs this week were still after dark/parking lot loops, but at least it was dry! 

K-Basic Week 10

Workouts: 

Monday: Stationary bike 6.7 miles (16.1 mph)

Tuesday: K-Basic weeks 9/10 workout 2

Wednesday: 2.15 mile treadmill run (11:09 pace) + K-Basic weeks 9/10 workout 3

Thursday: Stationary bike 8.3 miles (16.6 mph)

Sunday: K-Basic weeks 9/10 workout 4

Total biking: 15.0 miles
Total running: 2.15 miles

Two things have kept me from doing more running than I have been (i.e., once a week): my ankle bothers me each time, and it's been raining virtually non stop. The treadmill run I did this week hurt my ankle almost immediately, whereas the race on the first only hurt after. I was talking to my friend Karey today (we saw the touring version of Evita), and she's been using KT tape for some shin issues, and highly recommended I try it. I actually have some, but haven't gotten around to researching how to apply it for my particular aches. 

K-Basic Week 9

Workouts:

Monday: 3.15 mile run (11:48 pace)

Tuesday: K-Basic weeks 9/10 workout 1 + stationary bike 17.8 miles (17.8 mph)

Wednesday: Stationary bike 8.65 miles (17.3 mph)

Thursday: 3 mile progression run (11:20 pace) +K-Basic weeks 9/10 workout 2
Goal: 12:00, 11:00, 10:00
Actual: 12:06, 11:05, 10:48

Friday: 2.3 mile treadmill run (11:18 pace) + K-Basic weeks 9/10 workout 3

Treadmill workout: 
Increase speed 0.1 each minute - 4.8 through 6.0
Decrease speed 0.1 each minute back to 4.8
1 minute at 5.0 to round out mileage

Saturday: Rest day

Sunday: K-Basic weeks 9/10 workout 4

Total biking: 26.45 miles
Total running: 8.45 miles

I really intended to do a long-ish run this weekend. But we made Christmas cookies instead.

K-Basic Week 8

Workouts: 

Monday: 0.5 mile treadmill run (11:22 pace) (waiting for the bike) + stationary bike 13.8 miles (18.4 mph) + K-Basic weeks 7/8 workout 1

Tuesday: 3.1 mile run (12:01 pace) + 1:15 plank

Wednesday: 2.1 mile run (11:46 pace) + K-Basic weeks 7/8 workout 2

Thursday: 2.65 mile treadmill run (11:24 pace) + K-Basic weeks 7/8 workout 3 + 1:15 plank

Treadmill workout:
2 minutes @ 5.0 (12:00)
Equal speed/recovery intervals at 6.3 (9:31) and 4.8 (12:30): 
1 minute, 2 minutes, 3 minutes, 2 minutes, 1 minute
10:15 minutes @ 5.0 (12:00)

Friday: Stationary bike 8.4 miles (16.8 mph) + 1:00 plank

Saturday: Rest day/mini-taper for Sunday's race

Sunday: Holiday 5k (34:40 official time) + K-Basic weeks 7/8 workout 4

Total biking: 22.2 miles
Total running: 11.35 miles

K-Basic Week 7

Workouts: 

Monday: Stationary bike 11.7 miles (17.6 mph) + K-Basic weeks 7/8 workout 1 + 1:00 plank

Tuesday: 3 mile run (11:51 pace)

Wednesday: 1 mile treadmill run (11:24 pace) (while waiting for the bike to be available) + stationary bike 6.25 miles (18.5 mph) + K-Basic weeks 7/8 workout 2

Thursday: Rest day - massage

Friday: K-Basic weeks 7/8 workout 3

Saturday: 5.5 mile run (12:35 pace) + 1:00 plank

Sunday: 1 mile run (11:42 pace) + K-Basic weeks 7/8 workout 4 + 1:00 plank

Total biking: 17.95 miles

Total running: 10.5 miles

Saturday's "long" run was the longest I've done for six weeks! Despite some general winter-induced lethargy, it felt good to finally get my weekly mileage into the double digits again.

K-Basic Week 6

Workouts: 

Monday: Stationary bike 10.5 miles (18.0 mph) + K-Basic weeks 5/6 workout 1

Tuesday: 1.5 mile run (11:58 pace) - Eh, better than nothing? I'd actually been looking forward to running all day, but by the time I actually got to it I just felt sluggish.

Friday: 3.1 mile run (11:55 pace)

Sunday: K-Basic weeks 5/6 workout 2 + 1:00 plank

Total biking: 10.5 miles
Total running: 4.6 miles

Family/holiday stuff got in the way of prioritizing workouts for a good chunk of the week. :(

I'm motivated to do some more planks with Barefoot Angie Bee's December plank challenge. One of her tips really stood out to me:

Set a timer for the amount of time you are planking for not a stopwatch to see.  Set the timer!

I always set a stopwatch while doing planks, even if I have a specific time in mind I'm trying to reach. That's silly! I don't (generally) go out for a run and think "I'll just run until I feel like stopping, and then I'll stop." I decide in advance how long I want to run, taking into account what I've done in the past, and make myself do it. Why approach planks differently than any other exercise?

K-Basic Week 5

Workouts: 

Monday: Stationary bike 8.35 miles (16.6 mph) + K-Basic weeks 5/6 workout 1

Tuesday: 3 mile run (11:32 pace)

Wednesday: Stationary bike 10.25 miles (17.6 mph) + K-Basic weeks 5/6 workout 2

Thursday: 3.4 mile run (11:45 pace) + K-Basic weeks 5/6 workout 3

Friday: Rest day

Saturday: K-Basic weeks 5/6 workout 4

Sunday: 1.25 mile treadmill run (11:19 pace)

Total biking: 18.6 miles
Total running: 7.65 miles

After a few low-mileage weeks, I actually felt mentally ready to do a long (ish - 5 or 6 miles) run this weekend, but the cold I've been fighting off for a couple weeks has really kicked into high gear the last few days, so I decided to keep it easy and indoors.

K-Basic Week 4

Workouts: 

Monday: 1 mile run (10:52 pace) + K-Basic weeks 3/4 workout 1

Tuesday: 1.5 treadmill speed workout (1% incline, 11:10 pace)
2 minutes @ 5.0 (12:00)
3 x [2 minutes @ 6.3 (9:31 - 5k goal pace), 2 minutes @ 4.8 (12:30)]
2:45 minutes @ 5.0 (12:00)

Wednesday: 1 mile run (10:43 pace) K-Basic weeks 3/4 workout 2

Sunday: 35 minute walk with Abe +  K-Basic weeks 3/4 workout 3

Total running: 3.5 miles

So... broke the running streak. :( Been super busy with work, coming down with a cold... all I want to do after work is sit on the couch, not head out in the cold weather for a run. Working on changing that for the upcoming week.

K-Basic Week 3

Workouts: 

Monday: 1 mile run (10:57 pace) + K-Basic weeks 3/4 workout 1

Tuesday: Stationary bike 8 miles (18.2 mph) + 1 mile treadmill run (1% incline, 10:17 pace)
I guess this is my first brick workout!

Wednesday: 2 mile run (11:38 pace)

Thursday: 1 mile run (11:41 pace) + K-Basic weeks 3/4 workout 2
Cold (we're officially to glove-wearing season), but no rain tonight as it had been the rest of the week!

Friday: 1 mile run (10:41 pace)

Saturday: 3 mile run (11:34 pace) + K-Basic weeks 3/4 workout 3

Sunday: 1 mile run (11:43 pace) + played half a round of disc golf

Total biking: 8.0 miles
Total running: 10.0 miles

Next week's plan: 

• Run 12 - 15 miles, including a long run of 5 - 6 miles
• Stationary bike 15 - 20 miles
• K-Basic workouts 3 times
• Yoga class

Reverse Taper Week 3 & K-Basic Week 2

Workouts: 

Monday: Stationary bike 6.5 miles (18.5 mph) + K-Basic weeks 1/2 workout 1

Tuesday: 4 mile run (11:40 pace)
Progression run - goal = 12:30, 12:00, 11:30, 11:00
Actual = 12:29, 11:55, 11:27, 10:50

Wednesday: 3.25 mile run (12:12 pace) + K-Basic weeks 1/2 workout 2

Thursday: Rest day

Friday: 5 mile fartlek run (11:19 pace) + K-Basic weeks 1/2 workout 3

Saturday: Stationary bike 5.75 miles (16.6 mph)

Sunday: 6 mile run (12:01 pace)
Goal = 3 x 12:30, 12:15, 12:00, 11:45
Actual = 12:10 (oops), 12:26, 12:29, 12:15, 11:52, 10:50 (!)

Total biking: 12.25 miles

Total running: 18.25 miles

Next week's plan: 

• Run 20 - 25 miles, including a long run of up to 8 miles
• Yoga class
• K-Basic workouts 3 times
• Stationary bike 15 - 20 miles
• Fencing class

Reverse Taper Week 2 & K-Basic Week 1

Workouts: 

Monday: 2 mile run (10:57 pace) + K-Basic weeks 1/2 workout 1
1 mile easy-ish - 12:05, 1 mile fast - 9:50 - new mile PR!

Tuesday: 4.35 mile run (11:48 pace)
Warm-up 12:29
2 miles fast-ish (goal = 11:00) 11:04, 10:57,
Cool-down 12:24, 4:22 for 0.35 (12:36 pace)

Wednesday am: K-Basic weeks 1/2 workout 2
Wednesday pm: Yoga class (60 minutes)

Thursday: 3.25 mile run (12:33 pace)

Friday: Rest day

Saturday: 6 mile run (12:31 pace)

Sunday: 2 mile run (11:28 pace) + K-Basic weeks 1/2 workout 3

Total miles: 17.6

Next week's plan: 

• Run 18 - 21 miles, including a long run of up to 8 miles
• Yoga class
• K-Basic workouts 3 times
• Stationary bike 30 minutes

Post-Marathon Fitness Goals

I feel like a bit like I've been focusing on the marathon forever. I registered for it a full year ago, the day after the 2012 race. Although I've done some half marathons since then, the marathon was always in the back of my mind when considering how to focus my exercise energy and time. Now, I'm looking at a few other things.

Running

Although I want to keep up a decent amount of weekly mileage (both to meet my annual goal of 1,000 miles, and just to keep a good base for future race training), I'm going to switch gears somewhat to focus on speed instead of distance. 

Specifically I want to:
1. Run a mile in under 8:56 (my life-time mile record, set in 8th grade PE class). My current adult record is 9:55 9:50 (Monday night).
2. Run a 5k in under 30 minutes (9:39 pace). My current official race PR is 34:11 (11:00 pace), but more recently I did a training run 5k in 31:33 (10:10 pace). 
3. Set a new 10k PR - I've only done one, and it was an off day so it was a ridiculously slow pace even by my standards.

Fall/winter races:
November 16: Cause and Event 10k
Thanksgiving: Our holiday plans are still up in the air, but I'll hopefully be able to do a Turkey Trot
December 15: Holiday Half 5k
January 1: First Run 5k

Spring races:
March 1:  Champoeg 30k - maybe? I'm sensing a pattern of being overly optimistic when it comes to races, but given a two week taper, this would have peak training February 15, which isn't so far into tax season, I think that might be doable. Or maybe save this race for 2015, as a precursor to the next round of marathon training?
April 19: Hip Hop Half 5k
May 4: Bloomsday 12k
May tbd: Hippie Chick half marathon 

Triathlon training

Yep, I want to get into triathlons. Do at least one, anyways. My goal race is Aluminum Man next fall - ideally the olympic distance, but there's also a sprint option.

In the past ten years or so, I've swam once, and attempted to ride a bike a couple times (it's scary! The whole "it's just like a riding a bike" is kind of true, but not completely, in my opinion). I swam and rode a bike tons as a kid, though, so I'm not starting completely from scratch, but I do need to re-learn a lot of the nuances.

When I started running, all I needed was a pair of shoes and a watch. For this, I'll need a bit more stuff. (Though there is a stationary bike in my apartment complex's fitness center, so I can get started with that.) On my to-do list before I even start pre-training:

• Buy a swimsuit. I just received a suit that I ordered on clearance from Athleta, but need to return it to try different sizes.
• Buy swimming accessories - goggles and swim cap. I assume swim caps are pretty generic across the board? No idea what to look for in goggles. Eventually, I'd like to get prescription goggles. I can see well enough to follow a lane in a pool, but for an open water swim I'd rather have corrective lenses.
• Find a place to swim. I think there are a couple gyms near by with indoor pools, but they cost more than I'd rather pay each month, especially since I wouldn't necessarily be taking advantage of other amenities like classes. Maybe put this off until after tax season so I know I'll use a gym or pool membership enough to make it worth the cost?
• Buy a bike. I'd like to buy a used one, but through a bike shop so I make sure I get the right size and get fitted.
• Do I need any bike accessories? What kind of distance/time on a bike is feasible before you need padded shorts? I'm not aiming to do a century or anything yet, so would I probably be ok wearing running shorts? I'm not planning on getting clip-in pedals until I'm more comfortable riding a bike in general, so I won't need biking shoes yet.

Strength training

Yoga: Been going once a week, and planning to continue that. I'd like to go to class twice a week, but I don't think that's feasible schedule-wise, especially with everything else I want to do. Perhaps adding in a yoga video once a week in addition to a class is doable.

Kemme Fitness: This is a functional fitness workout system, designed to be as accessible as possible (there are even instructions to make the equipment needed). You can just select individual workouts, or follow a 12-week program. I attempted the K-Fit program a while ago, and it was pretty tough. Especially since so many of the exercises are body-weight movements, it's harder to scale them down, the way you could by merely reducing the weight on a machine exercise. I think I'll give K-Basic a try.