ok so here goes. I ran ONCE this week… That’s right once I ran friday morning at 830 once again. I was planning on running 15 miles and yet again I failed. I knocked out 10 and felt lucky to get that in. … I’ve got to get a better plan going than this or oct 11 is going to kill me.
Ok so I didn’t run today but last week I did run. This cpe thing is kicking my butt. Ok wednesday i ran 10 miles at my cousins house. My time was not all that great but I did it. Sturday i ran 14 miles in 2.24 minuets. I know not that great of a time. I wanted to do better but I was just wanting to run 15. which I failed. I didn’t properly hydrate and so I screwed myself. Plus I ran at like 830 in the morning and it was a little hot. But so far this week I havn’t ran yet… I probably should do that.
mike
This week was a lost and I’ve dealt with it. I was pumped to go on the 15-miler today but schedule and MP3 Player difficulties set me back. The allergies are fine and my body felt ready to do the work but my mind is just not there. Kelly gave me a good idea and that was to repeat last week’s light week before launching back into the high mileage. I have some weeks to spare so I will follow her advice and take it easy.
That means this week will consist of:
Monday: Cross Training. This is usually a rest day but since I didn’t run today I’m going to do cross training mixed with a core workout.
Tuesday: 40-minute Jog
Wednesday: Cross Training
Thursday: Speed Workout 8 x 400 meters with 2 minute rests
Friday: 30-minute jog
Saturday: Cross Training
Sunday: 8-mile run at 10:40-11:20 pace
I have been absolutely useless this week. I haven’t run since Sunday and finally feel ready to get back in the saddle. I don’t have any known allergies but I have been told it is probably the Cottonwood Trees. The stuff is all over the place. It started last Saturday and it ran the gamut from sneezing to itchy eyes to a scratchy cough. Nothing made it to my chest thankfully and today my head feels clear enough to get back out and run.
I’m only scheduled to go 30 minutes but considering what I lost this week I’m going to do 40 minutes. Tomorrow I’m in the gym and then Sunday I plan to stay with the plan and do 15 miles. I’m hoping today and tomorrow get me back into the groove so that the 15 miler goes well.
well the last week was just what I thought it was. I was unable to get a whole lot of running in last week because of CPE. So Tuesday I ran 9 miles and it was horrible and I felt like crap for two days afterwards. Friday I ran 10.12 miles and it felt great. I was able to maintain a 9.40 min pace for most of the run but near the end I broke down. Im still not using the gels or water rests or anything. But the runs are coming. I hope this week goes better. Here’s my plan for my CPE week
Sunday: run 1.5 miles (yesterday did that)
Monday: run 2 miles
tuesday: Push ups/ sit ups no run
Wednesday: 8 mile speed drill
Thursday: 2 miles slow
Friday: Two miles slow
Saturday: 15 miles
Yes this week Im trying for over the half way mark. My 10 miler felt so good and I felt so great that Im going to go for 15 miles this week. We’ll see what happens
mike
I’m a bit late but the end of the school year has been hectic and that paired with baseball and softball coaching has left me with barely enough time to get my workouts done.
This week went very well but I slacked off on the Friday jog/rest and Saturday Cross Training. The speed workout on Thursday was a killer. I did 12 quarters with 2 minute rests at an 8:10 pace. It was long but not as hard as I thought it would be. I through in a core workout afterward because I felt good. The big day of the week was the Sunday long run. After last week I was very careful with the run. The 11-miler the week before left me beaten up and even sick. I was pretty sure it was hydrating (not under or over but poorly done) and I was careful to have a plan this week. I chose to use GU gels with water and followed the directions on the package to do a gel 15 minutes before and then every 45 minutes during. It worked perfectly. I had great energy and I was even a little silly during the runs. The 13th mile was just awesome. I still had plenty left in the tank and took it up a notch despite my vow to stick to the plan. I finished the run at 10:57 well within the training plan. I am getting more and more confident that I will be able to run a sub 4 hour marathon (9:16 mile).
Tonight is my speed workout for this week. The training plan calls for a light week with only 6 quarters tonight. On Sunday I will only be running 8 miles. Next week the workouts get back to normal with a 15-miler to top off the week.
Well I stuck with my plan for the week. I ran three miles on thursday at a slow pace and I ran two miles on friday at a pretty slow pace. Saturday I ran 7.75 miles in a little over an hour It was a good run until I tried to catch a guy around mile 6 my 7th mile was terrible. but that gives me 23 miles for the last week It was a pretty good week. I need to bump up my milage on wednesday and saturday now and try and bump my miles upwards towards 26 27 miles I would like to be doing over 30 miles a week by july. With my CPE going in june july and aug Im a lot worried how this whole thing will go. But I’ll be sleeping several nights a week in fort wayne so maybe running’ll be easier. who knows. Well that was my week in a nut shell. I’ll post with my next week plan tomorrow
mike
Well it’s Thursday and so far I’ve stuck to my plan. I did three miles on monday with speed work. Tuesday I ran three miles nice and slow like. Wednesday I actually did 8 miles with 800 meter half mile hard runs. I couldn’t go back to jogging so I’d run hard for 4 mins and then walk for 4 mins. I know it’s not ideal but my legs were still pretty toasted from the monday work out. Today it’s thursday and I just got finished with 3 miles. I only ran 28 min. but I got out and my legs were tired but it wasn’t a bad run my lungs were fine. Tomorrow I want to keep it light so I might only just do 2 miles and then rest for Saurdays big run. I want to try and do 13 miles. I’ve mapped out the route and feel pretty good about it. But considering by friday I’ll already have run 19 miles for the week I should drop my long run miles. It will greatly depend upon how I feel after my first 2.6 miles. If I feel good I take one route, if not so good, another. well man just keping the fire burning.
mike
ok I’ll break down what my plan is for this week your formate is pretty easy to follow so I’ll try the same.
Monday: 2 miles light, 1.5 miles speed reps Total 3.4 miles
Tuesday: 3 miles light, push up’s sit ups, core work out
Wednesday:7 miles, 6 800 meter reps; total: 7 miles
Thursday: 3 miles, push ups sit ups core.
Friday: 3 miles, light.
Saturday: 12 miles. 10:30 pace.
Sunday: rest day.
So far I’ve done the Monday reps my legs were sore this morning. I’m not used to the reps so my legs hurt.
Oh! Krista and I ran a 5 K on saturday. I ran 11 miles on friday and then followed it up with the 5 K on saturday. I actually felt pretty good I ran with her at her pace so it was 3.2 miles at 30:30 mins. Krista won here age group… (it was a fund raiser for westview teens going on a missions trip) but she still won and was really excited about it. We plan on doing 3 miles today along with the core work out.
As to the weight loss. I’m tired of the flat lining. I’m cranking out between 15-20 miles a week and it’s not enough so, my drastic measures is the add a 3 mile run on tuesday thursday and maybe thrash my arms and abbs on those days as well. I’ve not been good at my push ups and sit ups for the last month and a half. Maybe the change will be good for me. Well thanks man for the encouragement. C.U Later
mike
Week 3 ended with my longest run to date. I had previously only run 10 miles and when I did that it was a 12 minute pace at best. Today I ran according to schedule with an 11-miler at an 11 minute pace. A little slower than last week’s long run but within the limits setup by the training. I was supposed to run the 11-miler between 10:40-11:20. Here is how the week broke down.
Monday: Rest Day
Tuesday: 40 Minute Jog
Wednesday: Cross Training at the Gym
Thursday: Speed Workout 10 x 400m at 8:10 pace
Friday: 30 minute Jog with Kelly doing 2 minutes of running then 2 minutes of walking instead of Cross Training or Rest
Saturday: 20 minute jog
Sunday: 11 Mile Long Run at 11:01 pace
The 40 minute jog this week was alone. I did it after the baseball game so the boys couldn’t join me this time. The speed workout was done at the gym again. The speed workout is getting easier despite more reps. I have added a core workout to my gym training. When I am at the gym (cross training or running) I do Planks (2 reps, 1 minute per rep), side crunches (25 pound weight side to side 50 times), and the Roman Chair (12 reps).
I hit the wall at 10 miles today and I am looking at what I did differently last week compared to this week. Last week I got a shot of energy around mile 8 that I did not have this week. It was hotter but Kelly reminded me that I did not use an energy gel on this run. I did make the 11 miles but there were some issues after the run. Specifically I was pretty out of it for about 2 hours. I tried to rest but couldn’t get comfortable. This might have been due to the fact that I drank a protein drink (whey protein) about 15 minutes after I got home. The drink is mixed with milk and it didn’t settle well. I was careful about water but I might have over done the hydration. I eventually felt better but I want to be careful and find the right mix that ensures a great run every week.
I do have some disappointing news. From what I understand the Run Thru Hell has been cancelled this year. Harrison and Dolores Hensley run the event and Dolores suffered a stroke in November. They have decided it is best to focus on her health. It is a bummer but if I were in their shoes I would do the same. Maybe something will spring up to help support the two of them this year. No T-shirt necessary just something nice for the great people that support runners like us. Speaking of which if you have not checked it out get over to the Running with E’s website. Eric and Kerri are another couple that do great things for runners and ask for nothing in return.
This week’s schedule is pretty much the same with a longer run on Friday. Here is the breakdown:
Monday: Rest
Tuesday: Jog 40 minutes
Wednesday: Cross train 30 minutes
Thursday: 12 x 400 meters at 8:20-9:00 pace
Friday: Jog 40 minutes or rest
Saturday: Cross Train 30 minutes
Sunday: 13 miles at 10:40-11:20 pace
I’m with you on the weight loss. I’m still in the 220 lbs range and plan to run Chicago closer to 180 lbs. I started the training at 232 lbs so 12 lbs are already gone. As for drastic you might want to be careful there. Drastic will usually sacrifice performance and energy. I do it much heavier than you and I would hate to see you do something that might actually set you back rather than help you. Just keep running and building your endurance. No matter what I weigh I will run in October. My hope is that I do it at 180 or less. I am confident that if I make the right choices most of the time (Starbucks is an exception, must have Mochas for everyones sanity.) and keep my plan the weight will go down.
