After actually beating my then-5k-PR (from the Shamrock Run last March) in the run leg of the Best in the West tri, there was no way I wasn't going to take advantage of my marathon training fitness to set a real new PR and hit my sub-30 goal. (Side note: does a PR set during a triathlon count as a PR for the standalone distance?) So I found a 5k for the subsequent weekend, a small race on a flat course - Forest Grove Lions Run for Sight, and spoiler - got my sub-30 minute 5k and a new PR!
The start is at Pacific University in Forest Grove, on the far west side of the Portland metro area, in a pretty rural-ish setting. There was plentiful parking in a lot on campus and on surrounding streets. It was pretty perfect conditions, slightly sunny and around 60°. I wore a longsleeve shirt while warming up, and short sleeves and shorts for the race and it was just right.
I arrived over an hour before the race start, and was able to walk right up to the table for packet pickup. The main goody in the bag was a bottle of eyeglass cleaner and a cleaning cloth - maybe not exciting for everyone, but something I ought to use more often than I do, so I thought it was a pretty cool freebie! Having signed up within the week before, I was after the guaranteed t-shirt cutoff, but the volunteer assisting me said they had plenty of smalls, so I got one anyway. (Realized after taking it that they were unisex, so actually bigger than I care to wear, so it got immediately relegated to the box of future maternity wear.)
Both for purposes of semi-warming up and to get in a bit more mileage for the weekend, I ran a mile before the race, just heading north into the residential neighborhood around the college. Got back and hung around for a bit (and used the bathroom - instead of porta potties we got to use a real bathroom in the campus building!) before race officials announced we should all head over the start line.
This is one of the smaller races I've ever done, with about 250 people in all events (10k run, 5k walk, 5k run), 111 of which finished the 5k run. The 10k run and 5k walk started 15 minutes earlier, then the 5k run began.
The route was a lollipop (out and back with a loop rather than just a turnaround). The first mile was through a residential neighborhood, then it cut through the parking lot of a McMenamins, then out to the sidewalk of a kind of major road (but not so heavily trafficked that it felt unsafe or obnoxious, and plenty of room at the sidewalk and shoulder here). It looped back into a neighborhood, then back along the same path of the first mile. In the residential area there was some running on the sidewalk and some on the road (all quiet and little traffic, although only the first block with the start/finish line was actually closed off to cars). The nature of the course, and not really sure when it would be good to cross the street, to say, get on the sidewalk on the other side to aid in an upcoming turn, didn't aid in running efficient tangents, but wasn't really a problem.
The course really was quite flat, with total elevation gain and loss of 43 feet. I started somewhat conservatively, but was able to pick it up each mile for a great negative split. By the end I was definitely working hard (and kind of disappointed I didn't get under 9 for mile 3), but it was plenty fast enough to meet my goal! Finish time per my watch of 29:08 for 3.19 miles (man, if I'd run better corners I probably could have gotten under 29!); official time of 29:14 (I think I was delayed 1 or 2 seconds in starting my watch, and even though a small group I was nearer the back of it at the beginning, so I think 3 or 4 seconds is reasonable from gun time to crossing the start line and I don't think there's a chip starting time reflected).
Mile 1: 9:24
Mile 2: 9:14
Mile 3: 9:01
Mile 3.1: 1:30 (7:59 pace for 0.19)
At the finish line there was water, bananas, and granola bars. I stayed a few minutes to watch finishers, then headed home to start the rest of my weekend (this race was the only thing on the calendar, plus a shorter long run on Sunday, meant so much more free time on a weekend than I've had in a really long time, due to training and other commitments. It was so awesome!)
There was an issue with the timing company, and official results weren't available until Monday afternoon, but I have to give props to the race director for being super communicative and apologetic. She emailed Saturday night to explain the situation, and then emailed out the complete results on Monday. I ended up finishing 35 out of 111! (And that's not even counting the walkers! Just those officially "running" who started at the later start time.) And the results aren't sortable, but I think I was 2nd (ok, out of only 4) in the 30 - 34 age group.
Showing posts with label 5k training. Show all posts
Showing posts with label 5k training. Show all posts
Wednesday, September 23, 2015
Sunday, June 28, 2015
Twilight 5k
I was considering this race for a few weeks before finally signing up (the final night online registration was available). Though I'm training for a half with higher mileage volume than usual, with a reasonable amount of short speedwork included, I didn't think I'd be ready for a PR. But outside of this month I'm on track for my goal of at least one race every month, so I decided to go for it.
The Twilight Run is a small-ish race - about 500 finishers this year - that supports the Tigard Tualatin school district. It's run in the Cook/Tualatin/Durham parks, primarily on paved path (so there are some narrow-ish areas), with a very short section on the bark dust paths (less than a tenth of a mile); some inclines but flat-ish. It's coordinated with the Festival of Balloons - the race bib gets you in free, but any spectators would have to pay the festival entrance fee.
I picked up my bib at Road Runner Thursday night, and they also had a fundraiser going on with the Chipotle across the parking lot, so obviously that was a no brainer to pick up dinner. I really like the shirt; the last couple race shirts I've gotten in my usual size have been too big, so I decided to risk it and order down a size, and it's borderline but wearable (yay weight loss!).
The race itself is Saturday evening; I love the idea of evening races since that's when I typically run for workouts, but timing what and when I eat during the day for best performance is still something to tweak. Supposedly there was parking at the high school for a small fee, but the directions I took to get there took me down a side street that dead ends in a trail head leading into the parks, so I just went with that, and just had about a quarter mile walk in.
It was 92 degrees at the race start, so I didn't have super high expectations. Meeting my PR pace of 10:01 would be awesome, but I decided anything in the 10s was pretty decent.
I started out in the mid 10s, for a while, but with some downhill and early energy, I got the first mile just under - 9:56. Kept up around that for a while, but started feeling way too lethargic and hot about halfway through, and finally took a walking break just before the end of mile 2 - 10:22. The third mile was not pretty at all, with several walking spots, for 11:35. I got 9:30 pace for the last 0.05 (race measured short), for an overall official time of 32:17 (10:25 pace).
Though obviously not a PR, it's only 70 seconds off - if I can do that at 92 degrees, I should definitely be capable of a new PR at 20 or 40 degrees cooler! I already have my July and August races lined up (half marathon, Hood to Coast), but I think I'll pick a 5k in September to finally try for a sub-30 (or at least sub-10 pace).
The Twilight Run is a small-ish race - about 500 finishers this year - that supports the Tigard Tualatin school district. It's run in the Cook/Tualatin/Durham parks, primarily on paved path (so there are some narrow-ish areas), with a very short section on the bark dust paths (less than a tenth of a mile); some inclines but flat-ish. It's coordinated with the Festival of Balloons - the race bib gets you in free, but any spectators would have to pay the festival entrance fee.
I picked up my bib at Road Runner Thursday night, and they also had a fundraiser going on with the Chipotle across the parking lot, so obviously that was a no brainer to pick up dinner. I really like the shirt; the last couple race shirts I've gotten in my usual size have been too big, so I decided to risk it and order down a size, and it's borderline but wearable (yay weight loss!).
The race itself is Saturday evening; I love the idea of evening races since that's when I typically run for workouts, but timing what and when I eat during the day for best performance is still something to tweak. Supposedly there was parking at the high school for a small fee, but the directions I took to get there took me down a side street that dead ends in a trail head leading into the parks, so I just went with that, and just had about a quarter mile walk in.
It was 92 degrees at the race start, so I didn't have super high expectations. Meeting my PR pace of 10:01 would be awesome, but I decided anything in the 10s was pretty decent.
I started out in the mid 10s, for a while, but with some downhill and early energy, I got the first mile just under - 9:56. Kept up around that for a while, but started feeling way too lethargic and hot about halfway through, and finally took a walking break just before the end of mile 2 - 10:22. The third mile was not pretty at all, with several walking spots, for 11:35. I got 9:30 pace for the last 0.05 (race measured short), for an overall official time of 32:17 (10:25 pace).
Though obviously not a PR, it's only 70 seconds off - if I can do that at 92 degrees, I should definitely be capable of a new PR at 20 or 40 degrees cooler! I already have my July and August races lined up (half marathon, Hood to Coast), but I think I'll pick a 5k in September to finally try for a sub-30 (or at least sub-10 pace).
Monday, February 23, 2015
PRC Winter 5k Series: Predict Race
1. It's nearby, about 10 minutes away.
2. It's in the suburbs, so this PRC location is in a mall with plentiful free parking.
3. It's a nice course, on quiet streets and into Greenway Park.
4. There are (reasonably enough) very few, if any, races this time of year. I think aside form this there's a 5k in December with the Holiday Half, and then nothing until the Shamrock Run in March.
Unfortunately, we weren't able to make the first two of the series - out of town for one, and the other was the same morning as the stair climb, though Abe and I did go over to run the course once several weeks ago.
It was important to run the course at least once, because this third race that we did sign up for is a predict race. You submit a predicted pace ahead of time, aren't allowed to use a watch during the race, and prizes are awarded based on how close you finish to your predicted finish time (rather than by finishing first).
I though about my 5k PR (10:16 pace), and while my tempo and speedwork paces have been decreasing, I wanted to make sure I predicted a time that was doable even if circumstances weren't perfect. I was definitely not gunning for a new PR, so I submitted an 11:05 pace (just under 34:30 time).
The race start is about block up from the PRC Beaverton location, so the store is open for checking in and waiting. At about quarter til they announced that we should head to the start line. There were just over 100 people, and based on the prior race results, I knew that while there would be a fair number of finishers in the 30 - 35 minutes range, beyond that only handful, so I lined up pretty close to the back.
The course was an out and back (it was supposed to loop in the park, but a section of the path has been closed), going from streets to park around the 1 mile mark. Half of the road was open to traffic, but it's pretty quiet on a Sunday morning. Right about when I hit the park entrance, the leader of the race crossed going back (finishing in under 18 minutes); knowing that approximate finish time from the earlier races, I tried to use that to estimate my pace for the first mile, but really didn't know. The course is flat-ish, but some ups and downs.
I was leap frogging a few people in the first mile, and then they started walking more. I was definitely putting forth a tempo effort, but it didn't feel completely all out. I caught up with a couple women at the turn around point, passed one quickly, and then was just behind the other for a ways, before picking it up on an uphill and passing her.
In the last half mile or so, maybe a bit more, there was a guy alternating walking and faster running (not intentional intervals, it appeared, but just running out of steam), so leapfrogged with him for a bit. He went ahead in the last 0.1, and I just maintained my speed. It was a little weird in the last mile, the field was pretty spread out, so it would have been rather easy to lose energy; that plus not wearing a watch it hardly felt like a race!
I ended up finishing in 32:24 - a couple minutes too fast! That was a lot closer to my PR pace than I thought it was based on exertion level - 10:23 pace. Though I had some brief stomach discomfort that I considered taking a walking break for in the second mile, I never felt the need to walk just because of running out of power, as I usually do when I'm attempting a 5k PR.
Though the great thing about a prediction race is that anyone of any skill level has a shot at placing, I kind of put myself out of the rurnning. My 0:42 difference per mile was on the higher end of differences. Some of the people who placed in age groups had up to a 25-ish seconds discrepancy, but the top ten overall were 2 seconds or less off! That's seems crazy! Though I figured my difference was a bit too much, I stayed for the awards ceremony. They had grilled cheese and PB&J sandwiches available after, which was surprisingly appealing! Perfect to refuel before heading home to do the remainder of my long run that was scheduled for that day.
I'm pretty pleased that the relatively (for me) intense training I've been putting in - speedwork intervals, tempo runs trying to keep up with my coworker, higher weekly mileage - appears to be paying off. :) I'm definitely going to aim for a PR at the Shamrock 5k coming up in a few week.
Sunday, February 22, 2015
PRC 5k Training Week 8 (Race Week) & Hop Hop Half Training Week 2
Workouts:
Monday pm: Easy run 3.6 miles (12:56 pace)
Tuesday am: Bike trainer 3.35 miles (13.3 mph)
Tuesday pm: Tempo run 2.6 miles (10:27 pace) + easy run 2.0 miles (13:12 pace)
Ran again with my coworker Jessie, who's significantly faster than me. On Monday she ran with some other coworkers in the 7:00s range, so my fast run is her recovery run from that, I guess. :) We ran together a couple weeks ago in the low 11:00s, now in the mid 10:00s... if I keep this up running with her, I'll be beating my 5k PR in no time! This was definitely a hard effort level, but it didn't feel as hard as my 5k race effort.
Wednesday pm: Xtend Barre class (60 minutes)
Thursday pm: Fartlek run 3.0 miles (11:25 pace)
Friday pm: Easy run 3.15 miles (13:20 pace) + 1:05 plank + 0:45 wall sit
Saturday: Rest day - unplanned but I felt so tired, and hadn't had a rest or even really light day all week, so it was definitely needed.
Sunday: Run 10.1 miles: PRC 5k race (32:24 - 10:23 pace) + 7 miles (13:06 pace)
Goal: 10 - 11 miles, including 5k race at about 11:00 and rest about 13:00
Actual:
5k: 10:23 average pace
Long run: 13:25, 13:43*, 12:58, 13:20, 12:54, 12:29, 12:55
*Uphill and into the wind
Total biking: 3.35 miles
Total running: 24.5 miles
Monday pm: Easy run 3.6 miles (12:56 pace)
Tuesday am: Bike trainer 3.35 miles (13.3 mph)
Tuesday pm: Tempo run 2.6 miles (10:27 pace) + easy run 2.0 miles (13:12 pace)
Ran again with my coworker Jessie, who's significantly faster than me. On Monday she ran with some other coworkers in the 7:00s range, so my fast run is her recovery run from that, I guess. :) We ran together a couple weeks ago in the low 11:00s, now in the mid 10:00s... if I keep this up running with her, I'll be beating my 5k PR in no time! This was definitely a hard effort level, but it didn't feel as hard as my 5k race effort.
Wednesday pm: Xtend Barre class (60 minutes)
Thursday pm: Fartlek run 3.0 miles (11:25 pace)
Friday pm: Easy run 3.15 miles (13:20 pace) + 1:05 plank + 0:45 wall sit
Saturday: Rest day - unplanned but I felt so tired, and hadn't had a rest or even really light day all week, so it was definitely needed.
Sunday: Run 10.1 miles: PRC 5k race (32:24 - 10:23 pace) + 7 miles (13:06 pace)
Goal: 10 - 11 miles, including 5k race at about 11:00 and rest about 13:00
Actual:
5k: 10:23 average pace
Long run: 13:25, 13:43*, 12:58, 13:20, 12:54, 12:29, 12:55
*Uphill and into the wind
Total biking: 3.35 miles
Total running: 24.5 miles
Sunday, February 15, 2015
PRC 5k Training Week 7 & Hop Hop Half Training Week 1 & NROLFW Phase 1 Final Week
Workouts:
Monday am: Bike trainer 5.1 miles (14.1 mph)
Monday pm: Swim 1,000 yards + easy run 3.0 miles (13:15 pace)
Tuesday pm: Hill repeats run 4.25 miles (12:49 pace) + easy run 2.0 miles (13:34 pace) + NROLFW phase 1 special workout A
Goal: 1-ish warm-up, up/down hill ladder: 0.4, 0.3, 0.2, 0.1 @ <11:30, 1-ish cool-down
Actual:
1 warm-up: 13:25
0.4 up/down: 10:53, 12:55
0.3 up/down: 11:06, 13:36
0.2 up/down: 11:19, 14:02
0.1 up/down: 11:11, 16:33
1.25 cool-down: 12:53, 13:55
The hill run was on my dinner break; the easy run and weights after I got home.
Wednesday pm: Easy run 3.05 miles (13:23 pace)
Thursday: Rest day - massage
Friday am: NROLFW phase 1 special workout B
Friday pm: Easy run 3.0 miles (13:28 pace)
Saturday: Long run 9.0 miles (12:48 pace)
Goal: 8 - 9 miles, easy-ish @ <13:00
Actual:
Miles 1 - 3: 12:50, 12:40, 12:52
Miles 4 - 6: 12:55, 12:57, 13:05
Miles 7 - 9: 12:53, 12:28, 12:35
Sunday: Easy run 2.0 miles (12:59 pace)
Total swimming: 1,000 yards
Total biking: 5.1 miles
Total running: 26.3 miles
The only time I've hit that kind of mileage before was when I was marathon training! Combined with 55 hour work weeks, I'm pretty exhausted, but feeling good about what I'm accomplishing.
Monday am: Bike trainer 5.1 miles (14.1 mph)
Monday pm: Swim 1,000 yards + easy run 3.0 miles (13:15 pace)
Tuesday pm: Hill repeats run 4.25 miles (12:49 pace) + easy run 2.0 miles (13:34 pace) + NROLFW phase 1 special workout A
Goal: 1-ish warm-up, up/down hill ladder: 0.4, 0.3, 0.2, 0.1 @ <11:30, 1-ish cool-down
Actual:
1 warm-up: 13:25
0.4 up/down: 10:53, 12:55
0.3 up/down: 11:06, 13:36
0.2 up/down: 11:19, 14:02
0.1 up/down: 11:11, 16:33
1.25 cool-down: 12:53, 13:55
The hill run was on my dinner break; the easy run and weights after I got home.
Wednesday pm: Easy run 3.05 miles (13:23 pace)
Thursday: Rest day - massage
Friday am: NROLFW phase 1 special workout B
Friday pm: Easy run 3.0 miles (13:28 pace)
Saturday: Long run 9.0 miles (12:48 pace)
Goal: 8 - 9 miles, easy-ish @ <13:00
Actual:
Miles 1 - 3: 12:50, 12:40, 12:52
Miles 4 - 6: 12:55, 12:57, 13:05
Miles 7 - 9: 12:53, 12:28, 12:35
Sunday: Easy run 2.0 miles (12:59 pace)
Total swimming: 1,000 yards
Total biking: 5.1 miles
Total running: 26.3 miles
The only time I've hit that kind of mileage before was when I was marathon training! Combined with 55 hour work weeks, I'm pretty exhausted, but feeling good about what I'm accomplishing.
Sunday, February 8, 2015
PRC 5k Training Week 6 & NROLFW Phase 1 Week 8
Workouts:
Monday am: Bike trainer 4.6 miles (13.4 mph)
Monday pm: Easy run 3.05 miles (13:01 pace)
Tuesday am: NROLFW phase 1 workout A
Tuesday pm: Interval run 4.0 miles (12:18 pace)
Goal: 1 warm-up, 4 x 0.25 @ <9:00 with 0.25 recoveries, 1 cool-down
Actual:
1 warm-up: 13:15
4 x 0.25 intervals: 8:50, 8:55, 9:26, 9:00
4 x 0.25 recovery: 13:44, 13:31, 14:24, 14:20
1 cool-down: 12:57
Wednesday pm: Swim 1,200 yards
Thursday am: NROLFW phase 1 workout B
Thursday pm: Tempo run 4.0 miles (11:14 pace)
Goal: 4 miles @ <11:30 - Ran with a coworker, who's definitely faster than me, but totally willing to let me set the pace and chat. Realistically, I think a tempo is supposed be fast enough that you can't really talk too easily, but I promise I was gasping somewhat while talking. :) But trying to keep up with someone faster (yet who knows your limitations and isn't trying to do, say, 4 miles at your quarter mile interval pace) should be a useful tool in improving speed.
Actual: 10:56, 11:35, 11:33, 10:54
Friday am: Bike trainer 4.5 miles (13.4 mph)
Friday pm: Easy run 3.0 miles (13:13 pace)
Saturday: Rest day - Put off my long run for Sunday as the rain forecast was marginally better.
Sunday: Long run 8.0 miles (12:55 pace) - My route overlapped with the Worst Day of the Year Ride - though it was a pretty good worst day of the year, with just an occasional drizzle (I guess that makes it a bad worst day?).
Goal: 8 miles at around or under 13:00 - based on last week's 6 miles, although this week's route was a much hillier out and back, so I knew it'd be slower on the uphill out and faster on the downhill back.
Actual:
1 - 4: 13:10, 13:08, 13:25, 12:49
5 - 8: 13:26, 13:05, 11:53, 12:29
Total swimming: 1,200 yards
Total biking: 9.1 miles
Total running: 22.05 miles
This was a near perfect week in fitting in everything I wanted to, exercise-wise! Even got up early to exercise before week most of the week.
Monday am: Bike trainer 4.6 miles (13.4 mph)
Monday pm: Easy run 3.05 miles (13:01 pace)
Tuesday am: NROLFW phase 1 workout A
Tuesday pm: Interval run 4.0 miles (12:18 pace)
Goal: 1 warm-up, 4 x 0.25 @ <9:00 with 0.25 recoveries, 1 cool-down
Actual:
1 warm-up: 13:15
4 x 0.25 intervals: 8:50, 8:55, 9:26, 9:00
4 x 0.25 recovery: 13:44, 13:31, 14:24, 14:20
1 cool-down: 12:57
Wednesday pm: Swim 1,200 yards
Thursday am: NROLFW phase 1 workout B
Thursday pm: Tempo run 4.0 miles (11:14 pace)
Goal: 4 miles @ <11:30 - Ran with a coworker, who's definitely faster than me, but totally willing to let me set the pace and chat. Realistically, I think a tempo is supposed be fast enough that you can't really talk too easily, but I promise I was gasping somewhat while talking. :) But trying to keep up with someone faster (yet who knows your limitations and isn't trying to do, say, 4 miles at your quarter mile interval pace) should be a useful tool in improving speed.
Actual: 10:56, 11:35, 11:33, 10:54
Friday am: Bike trainer 4.5 miles (13.4 mph)
Friday pm: Easy run 3.0 miles (13:13 pace)
Saturday: Rest day - Put off my long run for Sunday as the rain forecast was marginally better.
Sunday: Long run 8.0 miles (12:55 pace) - My route overlapped with the Worst Day of the Year Ride - though it was a pretty good worst day of the year, with just an occasional drizzle (I guess that makes it a bad worst day?).
Goal: 8 miles at around or under 13:00 - based on last week's 6 miles, although this week's route was a much hillier out and back, so I knew it'd be slower on the uphill out and faster on the downhill back.
Actual:
1 - 4: 13:10, 13:08, 13:25, 12:49
5 - 8: 13:26, 13:05, 11:53, 12:29
Total swimming: 1,200 yards
Total biking: 9.1 miles
Total running: 22.05 miles
This was a near perfect week in fitting in everything I wanted to, exercise-wise! Even got up early to exercise before week most of the week.
Sunday, February 1, 2015
PRC 5k Training Week 5 & NROLFW Phase 1 Week 7
Workouts:
Monday pm: Easy run 3.1 miles (13:23 pace)
Tuesday am: Bike trainer 10 minutes (est. 2.35 miles) + NROLFW phase 1 workout A
Wednesday pm: Track run 4.1 miles (12:17 overall pace)
Goal: 1-ish warm-up, 3 x 0.5 @ 9:30 with 0.25 recoveries, 1-ish cool-down
Actual:
0.85 warm-up: 13:50
3 x 0.5 intervals: 9:18, 9:23, 9:09
3 x 0.25 recovery: 13:34, 15:27, 15:33
1.0 cool-down: 13:31
Thursday pm: Easy-ish run 3.05 miles (13:07 pace)
Friday pm: Tempo run 4.0 miles (11:37 overall pace, 11:12 tempo pace) + bike trainer 2.0 miles (15.6 mph)
Goal: 0.5 warm-up, 3 @ <11:30, 0.5 cool-down
Actual:
0.5 warm-up: 12:54
3 tempo: 11:09, 11:21, 11:06
0.5 cool-down: 12:47
The short bike ride was just to get things set up and play with my new toys.
Saturday: Long run 6.05 miles (12:55 pace)
Goal: 6 miles 13:00 - 13:30
Actual: 12:36, 13:06, 13:35, 12:51, 12:40,12:47, 12:21 (0:39 for 0.05)
This was a smidge faster than a true easy pace lately, but it overall felt a lot easier than I expected! And this is essentially my current half PR pace, so if I can maintain it as I increase the distance on long runs, then I should certainly be able to race at something faster than this! I signed up for the Hop Hop Half on April 4, to give me even more motivation to train through busy season, and be an evaluation on whether I really feel ready to do a full this summer.
Sunday: Yoga class (60 minutes) + 1:15 plank
Total biking: 4.35 miles
Total running: 20.25 miles
Monday pm: Easy run 3.1 miles (13:23 pace)
Tuesday am: Bike trainer 10 minutes (est. 2.35 miles) + NROLFW phase 1 workout A
Wednesday pm: Track run 4.1 miles (12:17 overall pace)
Goal: 1-ish warm-up, 3 x 0.5 @ 9:30 with 0.25 recoveries, 1-ish cool-down
Actual:
0.85 warm-up: 13:50
3 x 0.5 intervals: 9:18, 9:23, 9:09
3 x 0.25 recovery: 13:34, 15:27, 15:33
1.0 cool-down: 13:31
Thursday pm: Easy-ish run 3.05 miles (13:07 pace)
Friday pm: Tempo run 4.0 miles (11:37 overall pace, 11:12 tempo pace) + bike trainer 2.0 miles (15.6 mph)
Goal: 0.5 warm-up, 3 @ <11:30, 0.5 cool-down
Actual:
0.5 warm-up: 12:54
3 tempo: 11:09, 11:21, 11:06
0.5 cool-down: 12:47
The short bike ride was just to get things set up and play with my new toys.
Saturday: Long run 6.05 miles (12:55 pace)
Goal: 6 miles 13:00 - 13:30
Actual: 12:36, 13:06, 13:35, 12:51, 12:40,12:47, 12:21 (0:39 for 0.05)
This was a smidge faster than a true easy pace lately, but it overall felt a lot easier than I expected! And this is essentially my current half PR pace, so if I can maintain it as I increase the distance on long runs, then I should certainly be able to race at something faster than this! I signed up for the Hop Hop Half on April 4, to give me even more motivation to train through busy season, and be an evaluation on whether I really feel ready to do a full this summer.
Sunday: Yoga class (60 minutes) + 1:15 plank
Total biking: 4.35 miles
Total running: 20.25 miles
Sunday, January 25, 2015
PRC 5k Training Week 4 & Fight for Air Training Week 8 & NROLFW Phase 1 Week 6
Workouts:
Monday pm: Easy run 3.05 miles (13:08 pace)
Tuesday pm: Tempo run 3.1 miles (10:51 pace) + NROLFW phase 1 workout A
Goal: 3 miles @ 11:30ish
Actual: 11:09, 11:10, 9:53
Ok, no, that last one wasn't tempo effort! After impressing myself with the first two miles (I actually thought 11:30 would be hard and would have actually been ok with anything under 12:00 - instead 11:10 felt challenging but doable to keep up), I decided to kick it up a big notch just to see what I could do. Soooo close to my mile PR, but I was dying at the end.
Goal: 3 miles @ 11:30ish
Actual: 11:09, 11:10, 9:53
Ok, no, that last one wasn't tempo effort! After impressing myself with the first two miles (I actually thought 11:30 would be hard and would have actually been ok with anything under 12:00 - instead 11:10 felt challenging but doable to keep up), I decided to kick it up a big notch just to see what I could do. Soooo close to my mile PR, but I was dying at the end.
Wednesday am: Easy run 2.0 miles (13:10 pace)
Friday am: NROLFW phase 1 workout B
Sunday: Fight for Air Climb 80 floors (19:48) + easy run 2.05 miles (13:46 pace)
Total running: 10.2 miles
Total stairs: 80 floors
Sunday, January 18, 2015
PRC 5k Training Week 3 & Fight for Air Training Week 7
Workouts:
Monday pm: Easy run 3.0 miles (13:34 pace)
Wednesday pm: Easy-ish run 3.5 miles (12:37 pace)
Thursday pm: Tempo-ish run 2.55 miles (12:08 pace) + bike trainer 20 minutes (est. 4.65 miles)
I wasn't aiming for a goal pace or trying to make it a workout, just running faster to spend less time in the pouring rain!
Friday pm: Easy run 3.05 miles (13:37 pace)
Total biking: 4.65 miles
Total running: 12.1 miles
Saturday was a planned rest day, as my parents were in town for a short visit. Tuesday and Sunday weren't planned rest days.
Tuesday was stressful and anxiety-driven (discovered a pretty big error on a return I prepared last year); I thought going for a run as soon as I got home would help, but the triggers added up and I broke down in tears before that, and instead of being a good way to burn off negative energy, I was already depleted and heading out the door I got a whole 300 yards before realizing it was just exhausting. I try to use exercise - running in particular - to hold anxiety and depression at bay. If often works, in fact with eating better and more consistent exercise I was able to go off the SSRI about six weeks ago, and Tuesday was the first time I felt like that wasn't working, but sometimes slipping on those habits (a couple days of treats in the office + PMS were definitely factors here) and a handful of bad moments add up to a bad day.
Today I've just been tired, and wanted to take advantage of the afternoon and evening as my only time to myself over the weekend to laze about (accountants don't get holidays off that fall during tax season). This week was semi-intentionally a cutback week, I've felt a bit burned out, especially while trying to ease into tax season, so I went easy on myself - skipped the weights and workout/speed runs. I'm proud of at least still getting double digit running mileage. I have lots of goals (both weight loss and races) to continue working on, though, so though I gave myself a break for a week, time to get back to building habits starting tomorrow.
Monday pm: Easy run 3.0 miles (13:34 pace)
Wednesday pm: Easy-ish run 3.5 miles (12:37 pace)
Thursday pm: Tempo-ish run 2.55 miles (12:08 pace) + bike trainer 20 minutes (est. 4.65 miles)
I wasn't aiming for a goal pace or trying to make it a workout, just running faster to spend less time in the pouring rain!
Friday pm: Easy run 3.05 miles (13:37 pace)
Total biking: 4.65 miles
Total running: 12.1 miles
Saturday was a planned rest day, as my parents were in town for a short visit. Tuesday and Sunday weren't planned rest days.
Tuesday was stressful and anxiety-driven (discovered a pretty big error on a return I prepared last year); I thought going for a run as soon as I got home would help, but the triggers added up and I broke down in tears before that, and instead of being a good way to burn off negative energy, I was already depleted and heading out the door I got a whole 300 yards before realizing it was just exhausting. I try to use exercise - running in particular - to hold anxiety and depression at bay. If often works, in fact with eating better and more consistent exercise I was able to go off the SSRI about six weeks ago, and Tuesday was the first time I felt like that wasn't working, but sometimes slipping on those habits (a couple days of treats in the office + PMS were definitely factors here) and a handful of bad moments add up to a bad day.
Today I've just been tired, and wanted to take advantage of the afternoon and evening as my only time to myself over the weekend to laze about (accountants don't get holidays off that fall during tax season). This week was semi-intentionally a cutback week, I've felt a bit burned out, especially while trying to ease into tax season, so I went easy on myself - skipped the weights and workout/speed runs. I'm proud of at least still getting double digit running mileage. I have lots of goals (both weight loss and races) to continue working on, though, so though I gave myself a break for a week, time to get back to building habits starting tomorrow.
Sunday, January 11, 2015
PRC 5k Training Week 2 & Fight for Air Training Week 6 & NROLFW Phase 1 Week 5
Workouts:
Monday am: Easy run 1.7 miles (13:27 pace)
Short little run, just to work on building a habit of exercising in the morning. Running doesn't feel as easy so early, but it's still enjoyable to get out in the fresh air.
Monday pm: Easy run 2.5 miles (13:34 pace)
Had swimming on the schedule but we're having some weird weather, clear and in the 50s, so I had to take advantage of it with a run.
Tuesday pm: Bike trainer 15 minutes (est. 3.75 miles) + NROLFW phase 1 workout A
Wednesday am: Easy run 2.5 miles (13:45 pace)
Felt way more sluggish than I did on Monday morning, but got it done! It helped that I had this pretty new shirt from Costco ($13.99! for a sweet wool-blend cozy running shirt) to wear for the first time as motivation.
I also am almost 30 and just got a Costco card for the first time. I've gone there with family/friends who had cards, but never figured it'd be worth it to have a membership on my own. Abe has one, and we just now got around to going together so he could add me to his account.
Wednesday pm: Track run 3.1 miles (12:21 overall pace)
Goal: 1-ish warm-up, 2 x 0.5 @ 9:30 with 0.25 recovery in between, 1-ish cool-down
Actual:
0.85 warm-up: 13:30
2 x 0.5: 9:22, 9:24
0.25 recovery: 15:06
1.0 cool-down: 13:39
Thursday pm: Swim 1,200 yards
Friday am: Bike trainer 10 minutes (est. 2.3 miles) + NROLFW phase 1 workout B
Friday pm: Tempo run 3.0 miles (11:25 pace)
I started out planning to keep a slightly-uncomfortably-brisk pace, just for fun, but once I realized the second mile would be faster than the first, I obviously had no choice but to make it a progression run.
Mile 1: 12:04
Mile 2: 11:35
Mile 3: 10:35
Saturday am: Yoga class (75 minutes)
Saturday pm: Bike trainer 40 minutes (est. 9.35 miles)
Sunday: "Long" run 4.1 miles (13:38 pace)
Total swimming: 1,200 yards
Total biking: 15.40 miles
Total running: 16.9 miles
I started this week firmly in busy season mode, ready to get up early and not expecting to have a life, but my hours haven't quite ramped up all the way, so I had an excess of time and energy to do a lot of exercising this week! (Still totally failing on the stairs though...)
Monday am: Easy run 1.7 miles (13:27 pace)
Short little run, just to work on building a habit of exercising in the morning. Running doesn't feel as easy so early, but it's still enjoyable to get out in the fresh air.
Monday pm: Easy run 2.5 miles (13:34 pace)
Had swimming on the schedule but we're having some weird weather, clear and in the 50s, so I had to take advantage of it with a run.
Tuesday pm: Bike trainer 15 minutes (est. 3.75 miles) + NROLFW phase 1 workout A
Felt way more sluggish than I did on Monday morning, but got it done! It helped that I had this pretty new shirt from Costco ($13.99! for a sweet wool-blend cozy running shirt) to wear for the first time as motivation.
I also am almost 30 and just got a Costco card for the first time. I've gone there with family/friends who had cards, but never figured it'd be worth it to have a membership on my own. Abe has one, and we just now got around to going together so he could add me to his account.
Wednesday pm: Track run 3.1 miles (12:21 overall pace)
Goal: 1-ish warm-up, 2 x 0.5 @ 9:30 with 0.25 recovery in between, 1-ish cool-down
Actual:
0.85 warm-up: 13:30
2 x 0.5: 9:22, 9:24
0.25 recovery: 15:06
1.0 cool-down: 13:39
Thursday pm: Swim 1,200 yards
Friday am: Bike trainer 10 minutes (est. 2.3 miles) + NROLFW phase 1 workout B
Friday pm: Tempo run 3.0 miles (11:25 pace)
I started out planning to keep a slightly-uncomfortably-brisk pace, just for fun, but once I realized the second mile would be faster than the first, I obviously had no choice but to make it a progression run.
Mile 1: 12:04
Mile 2: 11:35
Mile 3: 10:35
Saturday am: Yoga class (75 minutes)
Saturday pm: Bike trainer 40 minutes (est. 9.35 miles)
Sunday: "Long" run 4.1 miles (13:38 pace)
Total swimming: 1,200 yards
Total biking: 15.40 miles
Total running: 16.9 miles
I started this week firmly in busy season mode, ready to get up early and not expecting to have a life, but my hours haven't quite ramped up all the way, so I had an excess of time and energy to do a lot of exercising this week! (Still totally failing on the stairs though...)
Monday, January 5, 2015
First Run 2015
As is now tradition, I rung in the New Year by running the First Run 5k at midnight, and setting a shiny new PR! (2014, 2013 recaps.)
We started the evening by waiting until 8 pm when TriMet was free, to head into downtown to attend a party at my SIL's, where we enjoyed wassail and I lost spectacularly at Wii disc golf (sort of like I do at real life disc golf).
About an hour before the race we jogged over to the race start - just about a mile away; counted for my last December run streak mile and a warm-up for the race. The room with the check-in looked crowded, but the line moved fairly quickly. One thing they did this year that I haven't seen at races before: instead of assigning you a number, you just get a confirmation code (sent to you via email); when you arrive, they simply scan the barcode on your confirmation, scan a barcode on the bib that's next in the stack, and that associates the bib with you. The t-shirts this year were tech shirts, which would have been nice (though I do like the comfy long-sleeve tee from the last couple years, I have enough of them now), but they ran really large. I didn't realize until after the fact, so I don't know if they would have allowed exchanges or not, but it's kind of a bummer.
It was definitely chilly out while waiting (unseasonably cold for here, for any time of year, really) (last year it was 43°), but not too bad at all once we got moving. I basically wore the same stuff as I did for the Seattle Half, which was roughly the same temps, but since it was a shorter - i.e., faster - race, I was bordering on being too warm by the end.
The course is a loop along the waterfront, starting at the World Trade Center then immediately crossing Naito to the path, crossing the Steel Bridge, back down along the eastbank esplanade, back across the Hawthorne Bridge, and a little loop in the grass to add up to the full distance before returning to the finish line on Salmon St. It's a really nice, flat course, with just some minimal inclines up/down from the bridges. Biggest downside is that parts are a little narrow (especially on the bridges) which can make passing, or staying out of the way to be passed, difficult; plus the course isn't closed to the public, so there are are some NYE revelers along the way (but they mostly move the side and just wish you a happy new year!).
Abe started the race with me (he wasn't going for a specific time, but just thought it'd be fun to pass a bunch of people at the end); we leap frogged for a while before he went ahead, maybe halfway through. The first mile was really crowded, for a variety of reasons. Some of this couldn't be helped, as it's merging from the street (for just the first block) onto a narrower park path (which is also open to the public). But they also didn't make any announcements that I recall for slower runners and walkers to line up in the back, or to stay to the right (and to not walk 3+ people side by side) to allow others to pass you. As somewhat of a novelty race, it understandably (and awesomely) attracts a lot of beginners and walkers (proof: I finished in the top third) - but those beginners don't necessarily know race etiquette, and it really wouldn't hurt to give a reminder at the start of the race.
The second mile I hit my stride; the crowd thinned enough to pass people occasionally. By the third mile I was running out of energy, and couldn't keep up quite as fast a pace as I would have liked. Official time: 31:52, for a new 5k PR by 100 seconds! Still not to my sub-30 goal (which I didn't think I was quite ready to hit), but getting closer. Though I don't count a PR as "real" unless it's at a race, I might nonetheless try for an unofficial sub-30 5k before my birthday in a few weeks.
Mile 1: 10:47
Mile 2: 10:04
Mile 3: 10:33
Mile 3.1: 9:10 (0:31 time for 0.06)
We started the evening by waiting until 8 pm when TriMet was free, to head into downtown to attend a party at my SIL's, where we enjoyed wassail and I lost spectacularly at Wii disc golf (sort of like I do at real life disc golf).
About an hour before the race we jogged over to the race start - just about a mile away; counted for my last December run streak mile and a warm-up for the race. The room with the check-in looked crowded, but the line moved fairly quickly. One thing they did this year that I haven't seen at races before: instead of assigning you a number, you just get a confirmation code (sent to you via email); when you arrive, they simply scan the barcode on your confirmation, scan a barcode on the bib that's next in the stack, and that associates the bib with you. The t-shirts this year were tech shirts, which would have been nice (though I do like the comfy long-sleeve tee from the last couple years, I have enough of them now), but they ran really large. I didn't realize until after the fact, so I don't know if they would have allowed exchanges or not, but it's kind of a bummer.
It was definitely chilly out while waiting (unseasonably cold for here, for any time of year, really) (last year it was 43°), but not too bad at all once we got moving. I basically wore the same stuff as I did for the Seattle Half, which was roughly the same temps, but since it was a shorter - i.e., faster - race, I was bordering on being too warm by the end.
The course is a loop along the waterfront, starting at the World Trade Center then immediately crossing Naito to the path, crossing the Steel Bridge, back down along the eastbank esplanade, back across the Hawthorne Bridge, and a little loop in the grass to add up to the full distance before returning to the finish line on Salmon St. It's a really nice, flat course, with just some minimal inclines up/down from the bridges. Biggest downside is that parts are a little narrow (especially on the bridges) which can make passing, or staying out of the way to be passed, difficult; plus the course isn't closed to the public, so there are are some NYE revelers along the way (but they mostly move the side and just wish you a happy new year!).
Abe started the race with me (he wasn't going for a specific time, but just thought it'd be fun to pass a bunch of people at the end); we leap frogged for a while before he went ahead, maybe halfway through. The first mile was really crowded, for a variety of reasons. Some of this couldn't be helped, as it's merging from the street (for just the first block) onto a narrower park path (which is also open to the public). But they also didn't make any announcements that I recall for slower runners and walkers to line up in the back, or to stay to the right (and to not walk 3+ people side by side) to allow others to pass you. As somewhat of a novelty race, it understandably (and awesomely) attracts a lot of beginners and walkers (proof: I finished in the top third) - but those beginners don't necessarily know race etiquette, and it really wouldn't hurt to give a reminder at the start of the race.
The second mile I hit my stride; the crowd thinned enough to pass people occasionally. By the third mile I was running out of energy, and couldn't keep up quite as fast a pace as I would have liked. Official time: 31:52, for a new 5k PR by 100 seconds! Still not to my sub-30 goal (which I didn't think I was quite ready to hit), but getting closer. Though I don't count a PR as "real" unless it's at a race, I might nonetheless try for an unofficial sub-30 5k before my birthday in a few weeks.
Mile 1: 10:47
Mile 2: 10:04
Mile 3: 10:33
Mile 3.1: 9:10 (0:31 time for 0.06)
Sunday, January 4, 2015
PRC 5k Training Week 1 & Fight for Air Training Week 5 & NROLFW Phase 1 Week 4
Workouts:
Monday: Run 1.15 miles (12:14 pace) + NROLFW phase 1 workout A
Tuesday: Run 1 mile (10:53 pace)
Wednesday: Run 1 mile (warm-up for First Run and also our transportation to the First Run, from a party at my SIL's who happens to live almost exactly a mile from the race start.)
And that wraps up a successful December run streak, totaling 33 days in all, since I had a race the day before (Seattle Half) and after (First Run and 2.62).
Thursday: First Run 5k (31:52) + Micro Marathon 2.62 (28:19)
Friday: Bike trainer 15 minutes (est. 4 miles) + NROLFW phase 1 workout B
Saturday: Bike trainer 30 minutes (est. 7 miles) - slow and easy, just to get re-used to sitting on the bike seat.
Sunday am: Stairmaster 80 floors (17 minutes = 12.75 sec/floor)
So 80 floors is the full race distance, though I know the same floors on a Stairmaster isn't the same thing as real stairs - but I think this is still pretty good preparation.
Sunday pm: Easy-ish run 3.18 miles (12:42 pace) + yoga class (60 minutes)
This run was on the course of the PRC Winter 5k Series - unfortunately I can't/won't be able to do the first and second, but can do the third in February - which is a predict race (no watches, you win by finishing close to your estimated finish time), presuming you'll have learned the course and the best pacing for yourself in the first two races. So we ran it easy today to learn the course, and I want to do it again one and/or two weeks out from the race, at an almost-race pace - for the event itself, I'll want to do it fast to make it a challenge, but not so fast that I need all the stars aligned to make it (so that I can accurately predict it) - I'm guessing somewhere around an 11:00 pace (not going to be aiming for a 5k PR!).
Total biking: 11 miles
Total running: 12.05 miles
Total stairs: 80 floors
Monday: Run 1.15 miles (12:14 pace) + NROLFW phase 1 workout A
Tuesday: Run 1 mile (10:53 pace)
Wednesday: Run 1 mile (warm-up for First Run and also our transportation to the First Run, from a party at my SIL's who happens to live almost exactly a mile from the race start.)
And that wraps up a successful December run streak, totaling 33 days in all, since I had a race the day before (Seattle Half) and after (First Run and 2.62).
Thursday: First Run 5k (31:52) + Micro Marathon 2.62 (28:19)
Friday: Bike trainer 15 minutes (est. 4 miles) + NROLFW phase 1 workout B
Saturday: Bike trainer 30 minutes (est. 7 miles) - slow and easy, just to get re-used to sitting on the bike seat.
Sunday am: Stairmaster 80 floors (17 minutes = 12.75 sec/floor)
So 80 floors is the full race distance, though I know the same floors on a Stairmaster isn't the same thing as real stairs - but I think this is still pretty good preparation.
Sunday pm: Easy-ish run 3.18 miles (12:42 pace) + yoga class (60 minutes)
This run was on the course of the PRC Winter 5k Series - unfortunately I can't/won't be able to do the first and second, but can do the third in February - which is a predict race (no watches, you win by finishing close to your estimated finish time), presuming you'll have learned the course and the best pacing for yourself in the first two races. So we ran it easy today to learn the course, and I want to do it again one and/or two weeks out from the race, at an almost-race pace - for the event itself, I'll want to do it fast to make it a challenge, but not so fast that I need all the stars aligned to make it (so that I can accurately predict it) - I'm guessing somewhere around an 11:00 pace (not going to be aiming for a 5k PR!).
Total biking: 11 miles
Total running: 12.05 miles
Total stairs: 80 floors
Sunday, December 28, 2014
First Run 5k & Fight for Air Training Week 4 & NROLFW Phase 1 Week 3
Workouts:
Monday: Easy run 3.1 miles (13:24 pace) + NROLFW phase 1 workout A
Tuesday: Run 1 mile (12:57 pace) + bike trainer 10 minutes (est 2.35 miles)
Wednesday: Track run 4.0 miles (12:37 overall pace)
Goal: 1 mile warm-up, 4 x 0.25 intervals with 0.25 recoveries, 1 mile cool-down
Interval goal per plan: 7:20 (1:50)
Interval goal realistically: anything below 8:00 would be fantastic, anything in the 8:00s is perfectly acceptable
Actual:
1 warm-up: 13:42
4 x 0.25 intervals: 2:10 (8:40), 2:15 (9:00), 2:13 (8:54), 2:14 (8:56)
4 x 0.25 recoveries: 14:36, 15:11, 14:29, 13:43
1 cool-down: 13:21
Thursday: Run 1 mile (11:39 pace) + NROLFW phase 1 workout B
Friday: Easy-ish run 2.5 miles (12:44 pace)
Saturday: Run 1.5 miles (12:41 pace) - Started with the intent to maybe do a tempo run; did a half mile warm-up, then made it a whole quarter mile at (not quite) goal pace, before deciding, never mind.
Sunday: Tempo-ish-lite run 2.0 miles (11:04 overall pace)
Scheduled goal: 1 mile warm-up, 2 @ 9:30, 1 cool-down
Modified goal: 0.25 warm-up, 1 @ sub-10:00, 0.25 cool-down - Realistically, what's the purpose here? Learn how to hold goal pace for a sustained period of time (compared to "learn how really fast - for any (short) length of time - feels" for the quarter mile repeats); a mile isn't that long, but it is relatively long, compared to a 5k race (it is nearly a third of race distance!) and way long compared to a quarter mile. This happened late evening after a day of travel, so it was the best I could put forth to still make it a workout and not just a run.
Actual:
0.25 warm-up: 13:19
1 tempo: 9:51
0.25 recovery: 13:17
0.25 fast: 9:05 - just cause going around the block once more sounded fun, aiming for sub-9:00
0.25 cool-down: 13:30
Total biking: 2.35 miles
Total running: 15.1 miles
Well, crap, I'm totally failing on that whole stair-climb training thing. Uhhh, speed intervals and weight lifting will slightly help it, though, right? Holidays, traveling, etc. got in the way. Going back to a more normal schedule for the remaining 4 weeks until the race, though, which should make it easier to fit in.
5k training, though - I feel really good about it! No, I haven't hit all the paces or workouts exactly as planned, but the plan was very ambitious, and aiming for those lofty speeds made me still do a lot more work than I would have otherwise towards my goal pace. Race is this week (Wednesday night/Thursday morning at midnight), and I think - holy crap just realized that that beats my adult-mile-PR! Previously 9:55, now 9:51!!! And though challenging, for sure, I wasn't absolutely dying, as I'm pretty sure I was when I did the 9:55, about a year and a half ago!
Monday: Easy run 3.1 miles (13:24 pace) + NROLFW phase 1 workout A
Tuesday: Run 1 mile (12:57 pace) + bike trainer 10 minutes (est 2.35 miles)
Wednesday: Track run 4.0 miles (12:37 overall pace)
Goal: 1 mile warm-up, 4 x 0.25 intervals with 0.25 recoveries, 1 mile cool-down
Interval goal per plan: 7:20 (1:50)
Interval goal realistically: anything below 8:00 would be fantastic, anything in the 8:00s is perfectly acceptable
Actual:
1 warm-up: 13:42
4 x 0.25 intervals: 2:10 (8:40), 2:15 (9:00), 2:13 (8:54), 2:14 (8:56)
4 x 0.25 recoveries: 14:36, 15:11, 14:29, 13:43
1 cool-down: 13:21
Thursday: Run 1 mile (11:39 pace) + NROLFW phase 1 workout B
Friday: Easy-ish run 2.5 miles (12:44 pace)
Saturday: Run 1.5 miles (12:41 pace) - Started with the intent to maybe do a tempo run; did a half mile warm-up, then made it a whole quarter mile at (not quite) goal pace, before deciding, never mind.
Sunday: Tempo-ish-lite run 2.0 miles (11:04 overall pace)
Scheduled goal: 1 mile warm-up, 2 @ 9:30, 1 cool-down
Modified goal: 0.25 warm-up, 1 @ sub-10:00, 0.25 cool-down - Realistically, what's the purpose here? Learn how to hold goal pace for a sustained period of time (compared to "learn how really fast - for any (short) length of time - feels" for the quarter mile repeats); a mile isn't that long, but it is relatively long, compared to a 5k race (it is nearly a third of race distance!) and way long compared to a quarter mile. This happened late evening after a day of travel, so it was the best I could put forth to still make it a workout and not just a run.
Actual:
0.25 warm-up: 13:19
1 tempo: 9:51
0.25 recovery: 13:17
0.25 fast: 9:05 - just cause going around the block once more sounded fun, aiming for sub-9:00
0.25 cool-down: 13:30
Total biking: 2.35 miles
Total running: 15.1 miles
Well, crap, I'm totally failing on that whole stair-climb training thing. Uhhh, speed intervals and weight lifting will slightly help it, though, right? Holidays, traveling, etc. got in the way. Going back to a more normal schedule for the remaining 4 weeks until the race, though, which should make it easier to fit in.
5k training, though - I feel really good about it! No, I haven't hit all the paces or workouts exactly as planned, but the plan was very ambitious, and aiming for those lofty speeds made me still do a lot more work than I would have otherwise towards my goal pace. Race is this week (Wednesday night/Thursday morning at midnight), and I think - holy crap just realized that that beats my adult-mile-PR! Previously 9:55, now 9:51!!! And though challenging, for sure, I wasn't absolutely dying, as I'm pretty sure I was when I did the 9:55, about a year and a half ago!
Sunday, December 21, 2014
First Run 5k & Fight for Air Training Week 3 & NROLFW Phase 1 Week 2
Workouts:
Monday: Run 1 mile (13:41 pace) + NROLFW phase 1 workout A
Tuesday: Easy run 3.0 miles (13:33 pace)
Wednesday: Track run 4.0 miles (12:56 overall pace)
Goal: 1 warm-up, 4 x 0.25 @ 7:55 (1:59) with 0.25 recoveries, 1 cool-down
Actual:
1 warm-up: 13:56
4 x 0.25 intervals: 1:59 (7:58), 2:07 (8:23), 2:13 (8:56), 2:11 (8:49)
4 x 0.25 recoveries: 13:44, 15:39, 16:08, 16:23
1 cool-down: 13:50
Errrm... the first one was right on! After that, not so much. :( Ok, I knew this progression of paces week-to-week for this month was pretty aggressive, but still disappointed at how hard this felt.
Thursday: Run 1 mile (12:47 pace) + NROLFW phase 1 workout B
Friday: Run 1 mile (14:49 pace)
Saturday: Run 1 mile (13:05 pace)
Sunday: Run 2.0 miles (13:18 pace)
The compromise between "sit on the couch all day" and "run 4 miles with 2 at a single-digit pace" ended up being "run 2 miles at any pace". Not exactly conducive to a PR, but better than the nothing I wanted to do, right?
I'm realizing that if I don't do the long run ("long" or hardest workout, as the case may be depending on the training plan), on Saturday, it's rare that I'll make it happen on Sunday. Saturday I like to be productive; Sunday I prefer being lazy and savoring the remainder of the weekend.
Total running: 13.0 miles
A bit of a stressful week (getting stuff done for the holidays, finishing year-end planning at work and some fiscal-year deadlines), led to more of a bare-minimum week in terms of workouts, but still kept up the running streak!
Monday: Run 1 mile (13:41 pace) + NROLFW phase 1 workout A
Tuesday: Easy run 3.0 miles (13:33 pace)
Wednesday: Track run 4.0 miles (12:56 overall pace)
Goal: 1 warm-up, 4 x 0.25 @ 7:55 (1:59) with 0.25 recoveries, 1 cool-down
Actual:
1 warm-up: 13:56
4 x 0.25 intervals: 1:59 (7:58), 2:07 (8:23), 2:13 (8:56), 2:11 (8:49)
4 x 0.25 recoveries: 13:44, 15:39, 16:08, 16:23
1 cool-down: 13:50
Errrm... the first one was right on! After that, not so much. :( Ok, I knew this progression of paces week-to-week for this month was pretty aggressive, but still disappointed at how hard this felt.
Thursday: Run 1 mile (12:47 pace) + NROLFW phase 1 workout B
Friday: Run 1 mile (14:49 pace)
Saturday: Run 1 mile (13:05 pace)
Sunday: Run 2.0 miles (13:18 pace)
The compromise between "sit on the couch all day" and "run 4 miles with 2 at a single-digit pace" ended up being "run 2 miles at any pace". Not exactly conducive to a PR, but better than the nothing I wanted to do, right?
I'm realizing that if I don't do the long run ("long" or hardest workout, as the case may be depending on the training plan), on Saturday, it's rare that I'll make it happen on Sunday. Saturday I like to be productive; Sunday I prefer being lazy and savoring the remainder of the weekend.
Total running: 13.0 miles
A bit of a stressful week (getting stuff done for the holidays, finishing year-end planning at work and some fiscal-year deadlines), led to more of a bare-minimum week in terms of workouts, but still kept up the running streak!
Sunday, December 14, 2014
First Run 5k & Fight for Air Training Week 2 & NROLFW Phase 1 Week 1
Workouts:
Monday: Easy run 1.2 miles (13:58 pace) + NROLFW phase 1 workout A
Tuesday: Stair climb 6 floors (1:23) + easy run 2.15 miles (13:20 pace) + swim 1,400 yards + plank 0:40
That was a lot harder to climb real stairs than on the stairmaster!
Wednesday am: Bike trainer 15 minutes (est 3.5 miles) + NROLFW phase 1 workout B
Wednesday pm: Treadmill speed workout 3.5 miles (13:07 overall pace, 1% incline)
Goal: 1 mile warm-up, 4 x 0.25 @ 8:30, 1 mile cool-down
Actual:
1 mile warm-up - 13:44 (variable 4.2 - 4.6)
2 x 0.25 @ 7.0 (8:34), 2 x 0.25 @ 6.5 (9:14)
4 x 0.25 recoveries (variable 3.0 - 4.0)
0.5 cool-down - 14:08 (variable 4.0 - 4.6)
I really should have done 7.1 (to be below goal of 8:30), but was scared enough of flying off the treadmill (in front of people, no less) that I decided 7.0 was close enough. And it was still hard, both physically and mentally. And then dropping the third and fourth intervals to a slower pace was my compromise to actually make myself at least finish all the intervals at all.
I think on the track, I have a lot of variation within a quarter mile repeat, even if I end up at the right average pace - e.g., in last week's track work I'd let up and go probably 9:30 for a few seconds to get a breather, then make up for it with a few seconds at 8:30. But trying (being forced) to keep a steady pace that fast on the treadmill was challenging, though undoubtedly something that'd be good to learn how to do.
Thursday: Easy run 3.0 miles (14:18 pace) + plank 0:45
Friday: Run 1 mile (11:44 pace) - Keeping the running streak alive!
Saturday: Tempo run 4.0 miles (11:49 overall pace, 10:26 tempo pace)
Goal: 1 warm-up, 2 @ 10:20, 1 cool-down
Actual:
Warm-up: 12:55
2 tempo: 10:14, 10:37
Cool-down: 13:29
Well, technically not quite to the goal, but pretty damn close! I feel good about the speedwork I'm accomplishing this month, and I think my PR goal for the 5k is definitely in reach.
Sunday: Run 1 miles (13:50 pace) to/from a nearby transit center + stair climb 20 floors at the TC (10 x 2-floor staircase)
Total swimming: 1,400 yards
Total biking: 3.5 miles
Total running: 15.85 miles
Total stairs: 26 floors
Monday: Easy run 1.2 miles (13:58 pace) + NROLFW phase 1 workout A
Tuesday: Stair climb 6 floors (1:23) + easy run 2.15 miles (13:20 pace) + swim 1,400 yards + plank 0:40
That was a lot harder to climb real stairs than on the stairmaster!
Wednesday am: Bike trainer 15 minutes (est 3.5 miles) + NROLFW phase 1 workout B
Wednesday pm: Treadmill speed workout 3.5 miles (13:07 overall pace, 1% incline)
Goal: 1 mile warm-up, 4 x 0.25 @ 8:30, 1 mile cool-down
Actual:
1 mile warm-up - 13:44 (variable 4.2 - 4.6)
2 x 0.25 @ 7.0 (8:34), 2 x 0.25 @ 6.5 (9:14)
4 x 0.25 recoveries (variable 3.0 - 4.0)
0.5 cool-down - 14:08 (variable 4.0 - 4.6)
I really should have done 7.1 (to be below goal of 8:30), but was scared enough of flying off the treadmill (in front of people, no less) that I decided 7.0 was close enough. And it was still hard, both physically and mentally. And then dropping the third and fourth intervals to a slower pace was my compromise to actually make myself at least finish all the intervals at all.
I think on the track, I have a lot of variation within a quarter mile repeat, even if I end up at the right average pace - e.g., in last week's track work I'd let up and go probably 9:30 for a few seconds to get a breather, then make up for it with a few seconds at 8:30. But trying (being forced) to keep a steady pace that fast on the treadmill was challenging, though undoubtedly something that'd be good to learn how to do.
Thursday: Easy run 3.0 miles (14:18 pace) + plank 0:45
Friday: Run 1 mile (11:44 pace) - Keeping the running streak alive!
Saturday: Tempo run 4.0 miles (11:49 overall pace, 10:26 tempo pace)
Goal: 1 warm-up, 2 @ 10:20, 1 cool-down
Actual:
Warm-up: 12:55
2 tempo: 10:14, 10:37
Cool-down: 13:29
Well, technically not quite to the goal, but pretty damn close! I feel good about the speedwork I'm accomplishing this month, and I think my PR goal for the 5k is definitely in reach.
Sunday: Run 1 miles (13:50 pace) to/from a nearby transit center + stair climb 20 floors at the TC (10 x 2-floor staircase)
Total swimming: 1,400 yards
Total biking: 3.5 miles
Total running: 15.85 miles
Total stairs: 26 floors
Sunday, December 7, 2014
First Run 5k & Fight for Air Stair Climb Training Week 1
Workouts:
Monday: Easy run 1.15 miles (15:31 pace) + plank 30 seconds
Thinking of doing a running streak for the month of December, so had to get in something today for that to be possible. Kept it at an easy effort level (typically 13:30 - 14:00-ish as of late), but obviously my body's still tired from the race!
Tuesday: Stairmaster 5 minutes (22 floors = 13.64 sec/floor) + treadmill run 1.0 mile (13:34 pace, 1.0% incline)
I wasn't sure if the rec center gym near me had a stairmaster (only been there a few times to use the treadmill, but just hadn't paid attention to what other machines are there), but luckily it has two! I'm going to try to train on real stairs, too (my office building has 8 floors, so I think I can get some decent training with that), but to do some continuous longer climbing, this will be great.
Even though I'd looked up finish times for similar events and figured the race (80 floors) should take 15 - 20 minutes, I was still surprised to see how many floors, according to the stairmaster, I did in just 5 minutes, at a moderate but not too hard intensity setting. I have a feeling that climbing real stairs (and more gravity working against you, just like running outdoors versus a treadmill), won't feel quite as easy.
Wednesday: Track run 4.0 miles (12:58 overall pace)
Goal: 1 mile warm-up, 4 x 0.25 @ 9:00 (2:15) with 0.25 recoveries, 1 mile cool-down.
Actual:
Warm-up: 13:42
4 x 0.25 intervals: 2:14 (8:55), 2:12 (8:48), 2:11 (8:44!), 2:14 (8:56) <--- those are all 8s!!!
4 x 0.25 recovery: 14:47, 15:55, 14:51, 15:40
Cool-down: 14:05
Goodness. Those intervals were certainly tough, but surprisingly doable!
It's kind of fun to be doing some track work again - went a few times in the summer (we have a couple schools with tracks near by - one's a mile - ok, actually half a mile, but I can loop around a block to fit in a mile warm-up to get there - and one's about a mile and a half) but when the school year started I wasn't comfortable using the track while kid teams were using the field (allegedly it's considered ok/not rude, but I'm too self-conscious, plus it feels rude to me). But, I recently realized that with this cold weather there must certainly be a winter break from any outdoor sport practices!
Thursday: Swim 1,000 yards + stairmaster 10 minutes (48 floors = 12.5 sec/floor) + treadmill run 1 mile (12:46 pace, 1.0% incline) + plank 40 seconds
Friday: Easy run 2.0 miles (13:35 pace)
Saturday: Tempo run 4.0 miles (12:08 overall pace, 10:55 tempo pace) + plank 40 seconds
Goal: 1 warm-up, 2 @ 10:40, 1 cool-down
Actual:
Warm-up: 12:22 (mostly downhill)
2 tempo: 10:38, 11:12
Cool-down: 14:18
Oy, that was harder than I expected. The second tempo mile was mostly uphill, but even the first, mostly downhill (out-and-back route), one was tough.
Sunday: Easy run 2.3 miles (13:54 pace)
Total swimming: 1,000 yards
Total running: 15.45 miles
Total stairs: 70 floors
Monday: Easy run 1.15 miles (15:31 pace) + plank 30 seconds
Thinking of doing a running streak for the month of December, so had to get in something today for that to be possible. Kept it at an easy effort level (typically 13:30 - 14:00-ish as of late), but obviously my body's still tired from the race!
Tuesday: Stairmaster 5 minutes (22 floors = 13.64 sec/floor) + treadmill run 1.0 mile (13:34 pace, 1.0% incline)
I wasn't sure if the rec center gym near me had a stairmaster (only been there a few times to use the treadmill, but just hadn't paid attention to what other machines are there), but luckily it has two! I'm going to try to train on real stairs, too (my office building has 8 floors, so I think I can get some decent training with that), but to do some continuous longer climbing, this will be great.
Even though I'd looked up finish times for similar events and figured the race (80 floors) should take 15 - 20 minutes, I was still surprised to see how many floors, according to the stairmaster, I did in just 5 minutes, at a moderate but not too hard intensity setting. I have a feeling that climbing real stairs (and more gravity working against you, just like running outdoors versus a treadmill), won't feel quite as easy.
Wednesday: Track run 4.0 miles (12:58 overall pace)
Goal: 1 mile warm-up, 4 x 0.25 @ 9:00 (2:15) with 0.25 recoveries, 1 mile cool-down.
Actual:
Warm-up: 13:42
4 x 0.25 intervals: 2:14 (8:55), 2:12 (8:48), 2:11 (8:44!), 2:14 (8:56) <--- those are all 8s!!!
4 x 0.25 recovery: 14:47, 15:55, 14:51, 15:40
Cool-down: 14:05
Goodness. Those intervals were certainly tough, but surprisingly doable!
It's kind of fun to be doing some track work again - went a few times in the summer (we have a couple schools with tracks near by - one's a mile - ok, actually half a mile, but I can loop around a block to fit in a mile warm-up to get there - and one's about a mile and a half) but when the school year started I wasn't comfortable using the track while kid teams were using the field (allegedly it's considered ok/not rude, but I'm too self-conscious, plus it feels rude to me). But, I recently realized that with this cold weather there must certainly be a winter break from any outdoor sport practices!
Thursday: Swim 1,000 yards + stairmaster 10 minutes (48 floors = 12.5 sec/floor) + treadmill run 1 mile (12:46 pace, 1.0% incline) + plank 40 seconds
Friday: Easy run 2.0 miles (13:35 pace)
Saturday: Tempo run 4.0 miles (12:08 overall pace, 10:55 tempo pace) + plank 40 seconds
Goal: 1 warm-up, 2 @ 10:40, 1 cool-down
Actual:
Warm-up: 12:22 (mostly downhill)
2 tempo: 10:38, 11:12
Cool-down: 14:18
Oy, that was harder than I expected. The second tempo mile was mostly uphill, but even the first, mostly downhill (out-and-back route), one was tough.
Sunday: Easy run 2.3 miles (13:54 pace)
Total swimming: 1,000 yards
Total running: 15.45 miles
Total stairs: 70 floors
Thursday, December 4, 2014
Planning to PR a 5k
When it comes to training for a half marathon or other longer distances, it's mostly about mileage - both long run and weekly total mileage. Sure, you should work in some speed work and tempo runs, especially if you're trying to PR. And I suppose once you're gunning for say, a 1:30 half, you probably have to do more specific training. But mostly, for beginner and back-of-the-pack runners, it's about getting used to (or re-used to) the total time on your feet and endurance to maintain a reasonably brisk pace for that long period of time.
For a 5k, however, if there is a similar straight-forward concept for setting a new PR (beyond just: do speedwork), I'm not sure what it is. I'd like to not only set a new PR (currently 33:32 - 10:48 pace), but one of my 30 Before 30 goals is to run a 5k in under 30 minutes. I turn 30 at the end of January.
29:59 = 9:39 pace = set goal pace at 9:30 to allow some cushion.
Well, since my fastest single mile pace recently is 10:02, and my fastest as an adult is 9:55 (about 18 months ago), I don't think I'm quite ready to run 3.1 miles at a 9:30 pace a month from now. I do, however, think I can aim for significantly below my current PR - I'm setting my goal for the New Year's First Run at a 10:00 pace (31:04). Depending on how that race goes, I'll evaluate whether I can find another 5k prior to the end of January to actually aim for the sub-30.
It's always been hard for me to adjust my pace for shorter distances - I tend to just go out at a comfortably brisk pace regardless of distance (not so good with making myself be uncomfortable); increasing that pace slightly for short races, but not by nearly as much as I know I should. Greg McMillan's website has a calculator to estimate what you should be capable of at different distances, relative to one distance that you have done. (Obviously, this is just a guideline - some people's bodies are better made for speed or for distance, which will make one end of the spectrum easier than the other. But they're good guidelines.)
My plan is to do two speed workouts each week: one interval (0.25 mile repeats) and one tempo. Setting goal times for those workouts beginning with the "current times" that I should be capable of based on my mile time, and decreasing the workout time goals each week to move towards the "goal times" necessary to hit that 5k time.
I only have four weeks until the upcoming race, but already nailed the first week 1 interval workout - actually got all four intervals under a 9:00 pace!
Week 1
Interval: 1 wu, 4 x 0.25 @ 9:00 (2:15), 1 cd
Tempo: 1 wu, 2 @ 10:40, 1 cd
Week 2
Interval: 1 wu, 4 x 0.25 @ 8:30 (2:08), 1 cd
Tempo: 1 wu, 2 @ 10:20, 1 cd
Week 3
Interval: 1 wu, 4 x 0.25 @ 7:55 (1:59), 1 cd
Tempo: 1 wu, 2 @ 9:55, 1 cd
Week 4
Interval: 1 up, 4 x 0.25 @ 7:20 (1:50), 1 cd
Tempo: 1 wu, 2 @ 9:30, 1 cd
What's your best tool for PRing at shorter distances?
For a 5k, however, if there is a similar straight-forward concept for setting a new PR (beyond just: do speedwork), I'm not sure what it is. I'd like to not only set a new PR (currently 33:32 - 10:48 pace), but one of my 30 Before 30 goals is to run a 5k in under 30 minutes. I turn 30 at the end of January.
29:59 = 9:39 pace = set goal pace at 9:30 to allow some cushion.
Well, since my fastest single mile pace recently is 10:02, and my fastest as an adult is 9:55 (about 18 months ago), I don't think I'm quite ready to run 3.1 miles at a 9:30 pace a month from now. I do, however, think I can aim for significantly below my current PR - I'm setting my goal for the New Year's First Run at a 10:00 pace (31:04). Depending on how that race goes, I'll evaluate whether I can find another 5k prior to the end of January to actually aim for the sub-30.
It's always been hard for me to adjust my pace for shorter distances - I tend to just go out at a comfortably brisk pace regardless of distance (not so good with making myself be uncomfortable); increasing that pace slightly for short races, but not by nearly as much as I know I should. Greg McMillan's website has a calculator to estimate what you should be capable of at different distances, relative to one distance that you have done. (Obviously, this is just a guideline - some people's bodies are better made for speed or for distance, which will make one end of the spectrum easier than the other. But they're good guidelines.)
 |
| Source - input current mile time and goal 5k time. |
My plan is to do two speed workouts each week: one interval (0.25 mile repeats) and one tempo. Setting goal times for those workouts beginning with the "current times" that I should be capable of based on my mile time, and decreasing the workout time goals each week to move towards the "goal times" necessary to hit that 5k time.
I only have four weeks until the upcoming race, but already nailed the first week 1 interval workout - actually got all four intervals under a 9:00 pace!
Week 1
Interval: 1 wu, 4 x 0.25 @ 9:00 (2:15), 1 cd
Tempo: 1 wu, 2 @ 10:40, 1 cd
Week 2
Interval: 1 wu, 4 x 0.25 @ 8:30 (2:08), 1 cd
Tempo: 1 wu, 2 @ 10:20, 1 cd
Week 3
Interval: 1 wu, 4 x 0.25 @ 7:55 (1:59), 1 cd
Tempo: 1 wu, 2 @ 9:55, 1 cd
Week 4
Interval: 1 up, 4 x 0.25 @ 7:20 (1:50), 1 cd
Tempo: 1 wu, 2 @ 9:30, 1 cd
What's your best tool for PRing at shorter distances?
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