This weekend I had a once-in-a-lifetime occurrence: I placed first in my age division in a race!
Granted, that's primarily because it seems most of the better stair climbers did the longer distance, 160 floors, while I did one of the shorter options of 80 floors. Had I maintained the same pace for twice the distance, I would have been just in the middle of the pack! This was definitely of those times when placing very much depends on who shows up for your race.
The Fight for Air Climb, which benefits the American Lung Association, is a stair climbing race; the Portland event is held in the US Bancorp Tower. They hold climbs all over the US, but this particular one is a joint weekend with Seattle (the Seattle race on Saturday, and Portland on Sunday) (we only did Portland! I'm pretty impressed with those who did both.)
The event overall began at 9, but start times were assigned in 5-minute increments over two hours. Instructions were to arrive half an hour before your designated start time to check-in, get your bib, etc.
Arriving by MAX, we allowed plenty of cushion and got there about 9:30 for our 10:15 - 10:20 start time. We found the check-in table, got our t-shirts (Side note: races who do tech shirts really need to do gendered fit shirts. This is the second race recently to do unisex tech shirts, and while I don't mind wearing a unisex t-shirt casually, somehow the drape of a unisex tech shirt is just really weird and I can't see myself wearing it in any circumstances), and put on our bibs and timing chips.
The volunteers were nice, but they all seemed sort of uninformed, and it was rather difficult to figure out where to go for what - where the bathrooms were, heck, even where the start line was! West Side Athletic Club was kind enough to open up their bathrooms to the race participants - but the check-in volunteers apparently had no idea and didn't provide this fact when we asked about bathroom locations. Once you asked people where to go for various things, it was well-organized, there was just a distinct lack of signage and proactive communication on site.
But eventually we found the bag check, confirmed where we would need to go after completing the first set of 40 stairs to go to the second stairwell for the next 40, and figured out where the start line was. We headed over there about 10 minutes early, but there wasn't a line and apparently it's not that strict. They try to space people out, which the assigned start times obviously help facilitate, but once you're there they'll let you start.
I started out briskly running up the stairs - which lasted for about one and half flights! Especially considering how half-assed my training was, it was not possible to do more than just steadily keep walking up. After a while, you're breathing heavy - even though you're just walking up, not moving that fast! - and your legs are burning. It's a different "race" environment in that there obviously isn't room for spectators to cheer you on! There were a few water stations, and the people staffing those were nice and cheered you on while you passed, but most of the time was in a quiet stairwell.
On the first stairwell - which everyone used for their first 20 or 40 flights - I passed a handful of people and was passed by a few as well. After the first 40 flights there, all subsequent climbs (to get to 80, 120, or 160 total flights) were done in the second stairwell. After getting to the top of the first one, I waited a couple minutes for an elevator down, and a girl who had just finished her third flight was also waiting. We chatted on the way down, and she had also signed up for 80 flights, but was going for 160, just had one set of 40 left! I had been seriously contemplating just ending there, but that kept me motivated to at least finished what I planned.
Heading over to the second stairwell, there was a line of 4 or 5 people - as before, they tried to space you out, but the timing was dictated by people's pace, not by designated start times now. There were timing mats at the bottom and top of each stairwell, so the time spend waiting in between clearly didn't count towards your total finish time.
For the second 40 flights, I didn't even try to bust out a sprint at first, just went slow and steady the whole way. I paused briefly at the water stops to take a small cup of water, but otherwise didn't stop. There were more people passed and passing (etiquette here is to pass on the inside, stay on the outside to be passed, but it was never overly crowded or difficult to pass or be passed), and a bit more camaraderie and cheering each other on with the higher level of traffic in that stairwell.
As I said, it's obvious that the real competitors did the 160-floor option, but I'm nonetheless proud that I placed first in my age division for the 80-floor distance (last race in my 20s, too!). I think I do want to do this race at least one more time and do the full 160-floor distance.
This is a pretty fun race for a few reasons:
1. Novelty (and automatic PR if you've never done one before!).
2. Indoors, so weather doesn't matter.
3. Short-ish, so even if you don't train well, you're not going to be miserable for too terribly long.
4. An "individual" race in that you have the staggered starts, so if you are undertrained and being miserable, at least you're not literally at the back of a pack, seeing the faster people finished while you're still slogging along.
Though a few communication issues, it's overall a well-run event and for a good cause, and definitely a race I'd recommend doing at least once!
Showing posts with label stair climb training. Show all posts
Showing posts with label stair climb training. Show all posts
Tuesday, January 27, 2015
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
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...)
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
Friday, December 12, 2014
Fight for Air Training Plan
Another training plan! After the NYE 5k, my next upcoming race is the Fight for Air stair climb, which benefits the American Lung Association. It takes place January 25, so starting last week I had eight weeks to prepare for it.
There are actually two pieces of preparation needed - one, fundraising, and two, physical training.
Fundraising:
In order to participate, we have to each raise $100 for the organization. If you are so inclined to make a tax-deductible* donation to the American Lung Association, you can do so here to have it count towards our fundraising goal.
In order to participate, we have to each raise $100 for the organization. If you are so inclined to make a tax-deductible* donation to the American Lung Association, you can do so here to have it count towards our fundraising goal.
*Tax-deductible if you itemize deductions and maintain the proper documentation; please speak with a qualified tax adviser who is knowledgeable about you specific situation for additional information.
Training:
Obviously, one should train to climb stairs by climbing stairs. Apparently while stairs should benefit running, running won't benefit stairs, so though having some cardio base will be useful, for the leg muscles being used I'm more of a beginner.
The race website has this "Stairclimbing 101" guide but it's not really a training program or even suggestions to building up endurance or muscles, it's more tips and tricks, especially for race day.
One really crucial piece of info from that guide (that makes sense but I wouldn't have thought of it), is that unlike running - where you stay to the right if you're slow, and pass on the left - for stair climbing you stay to the outside if you're slow, and pass on the inside.
But aside from that, I didn't see any "training" type of advice, like how often or far you should climb per day or week, relative to the race distance, that sort of thing. I did, though, find this guide from the same race in a different location (and slightly shorter, 70 flights). It also has some great ideas for stretching and strengthening exercises to complement the direct training.
I'm not planning to specifically follow any of the exercises in that program, though I am working on my strength training in general! Actually, that's going to limit my stair climbing this week, as my butt and legs are still sore from doing deadlifts on Wednesday.
But for the stair climbing aspect, as the above linked guide recommends, and similar to how one would for running, I'm planning to do one "long climb" per week, of increasing distance approaching race distance, plus one or two shorter climbs per week, along with complementary strengthening and stretching. Though I didn't plan my 5k training to coincide with this, I think the speed intervals will likely be a benefit here as well.
Long climb distances (in # of floors):
Week 1: 40 (last week; actual = 48)
Week 2: 50 (this week; actual is unlikely to actually be there)
Week 3: 60
Week 4: 50 (cut back week, and to taper slightly for a 5k the following week)
Week 5: 70
Week 6: 60
Week 7: 75
Week 8: 80 - race!
Training:
Obviously, one should train to climb stairs by climbing stairs. Apparently while stairs should benefit running, running won't benefit stairs, so though having some cardio base will be useful, for the leg muscles being used I'm more of a beginner.
The race website has this "Stairclimbing 101" guide but it's not really a training program or even suggestions to building up endurance or muscles, it's more tips and tricks, especially for race day.
One really crucial piece of info from that guide (that makes sense but I wouldn't have thought of it), is that unlike running - where you stay to the right if you're slow, and pass on the left - for stair climbing you stay to the outside if you're slow, and pass on the inside.
But aside from that, I didn't see any "training" type of advice, like how often or far you should climb per day or week, relative to the race distance, that sort of thing. I did, though, find this guide from the same race in a different location (and slightly shorter, 70 flights). It also has some great ideas for stretching and strengthening exercises to complement the direct training.
I'm not planning to specifically follow any of the exercises in that program, though I am working on my strength training in general! Actually, that's going to limit my stair climbing this week, as my butt and legs are still sore from doing deadlifts on Wednesday.
But for the stair climbing aspect, as the above linked guide recommends, and similar to how one would for running, I'm planning to do one "long climb" per week, of increasing distance approaching race distance, plus one or two shorter climbs per week, along with complementary strengthening and stretching. Though I didn't plan my 5k training to coincide with this, I think the speed intervals will likely be a benefit here as well.
Long climb distances (in # of floors):
Week 1: 40 (last week; actual = 48)
Week 2: 50 (this week; actual is unlikely to actually be there)
Week 3: 60
Week 4: 50 (cut back week, and to taper slightly for a 5k the following week)
Week 5: 70
Week 6: 60
Week 7: 75
Week 8: 80 - race!
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
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