Follow me as I take you on a journey through my life on the run. I will share my training patterns; with what works for me and how I can improve on a daily basis. I'll also offer share healthy eating recipes and tips, and various other outdoors and fitness related topics. My belief is that there is no cap on your potential, and only self doubt and lack of motivation stand in the way of reaching your goals and chasing your dreams!
Friday, April 8, 2011
Boston Marathon Training-Week 16
40 minutes on spinning bike (hr-145, recovery with some speed bursts)
60 minute full body workout (including legs)
15 minute ab workout
8.16 miles (w/8x100 meter strides)
15 minute ab workout
This was an excellent confidence boosting run. I probably ran it a little faster than I should have, but I have been tempted to up the pace lately due to the reduced mileage. It felt pretty good though for a training run and I ran at a similar pace to that of what I plan on running in the Marathon.
40 minute recovery ride (heart rate avg. 132)
8.17 miles (w/8x100 meter strides)
This was a nice recovery run. I took it pretty easy today since I went fairly hard the past two days and I have an upcoming race on Saturday.
This was one of the shortest runs I have done in months. I have to say, I am not a huge ran of doing such short runs. I like doing atleast 8 miles and even that now seems miniscule. I have also been debating as to what shoes I should wear at Boston. I have these really lightweight racing flats that I wore at the Half Marathon in February and the 5k last month and they felt great but I am a bit nervous about wearing them in a Full Marathon. So, today I tried out these racing flats that were a bit heavier than those, but still much lighter than my normal shoes. I was not a fan. It may however have been due to the slow pace of the recovery run. I will give them another try on Sunday.
15 minute ab workout
Wheels of Motion 10K in Grand Rapids (at Grand Valley State University
Well, I have a lot to say about this race I guess. I needed one last tune up before Boston. Normally I wouldn't drive to Grand Rapids for a 10k, but it was the closest one we could find (plus Jordan and I said we were GVSU students so we got in for just 5 bucks--we're bad kids! lol). The race didn't start until 10 and Jordan and I went to Panera and got some darn good Hazelnut coffee and a bagel and then hit the road for GR. We always get to races so early, but we can't help it. I always feel more in control and at ease if I get there atleast an hour in advance. We got our race packets and checked out the trophy case in the rec center (GVSU has 4 National Championships for Div. 2 Football, it was kind of cool seeing those). It was a nice cool 37 degrees and it was starting to drizzle just a bit. Jordan and I hit the roads for about a 1.5 mile warm up. The course was marked with chalk, so I was a bit concerned considering it was raining. The race started down on the track that surrounded the football field. I warmed up with some drills like I normally do (grapevine, side to side movements, butt kicks, knee raises, backwards running) and then ran a few easy laps around the track. I had scoped out the competition pretty well and I figured a lot of the people were going to be doing the 5k anyways. There were a few people there that I thought would be legitimate threats, but I knew I would be up near the front of the pack. The race started and we took one lap around the track before setting out on the rest of the course. Immediately, a few people bolted in front of me. If there is one thing I've learned since I began running, it is to worry about your race strategy and not others. I always see people that get that adrenaline rush and set out too quickly and then sure enough I pass them later on in the race. I always have a race strategy that I rehearse in my head before the gun goes off. Today my plan was to break 37 minutes in a 10k. I knew I could do it, or thought I could atleast. To accomplish this I would need to run just under 5:58 average for 6.2 miles. Anyways, back to the race. The first mile I held back. The biggest mistake is going too hard in the first mile. I planned on running it in 5:58 and that's what I did. I was in 7th place up until just before the 1st mile but I could tell the people in front of me had made a crucial mistake and gone out way too fast. I had planned on keeping this pace for the whole race. Plus, some of them could have been running the 5k, but I wouldn't know for sure until the 10k and 5k runners split at about the 2 mile mark. I then started passing a few guys just before mile 1 and I was sitting comfortably in 5th and not too much longer in 3rd place. There was one guy that was way in front of myself and another. I was hoping he was doing the 5k. The other guy wasn't too far ahead of me and I figured if I stuck to my plan I'd catch him eventually. The good thing about having someone pretty close to you during a race is that it challenges you to push yourself. This guy was ahead of me for the first 3 miles. Once the 10k and 5k runners split off I noticed a biker not too far ahead of us. I eventually caught the guy in front of me and noticed I was behind the biker (a biker usually leads the race so that the lead runner knows where to go). It wasn't until almost mile 4 that I realized I was actually in first place, because the other guy that was way out in front was doing the 5k. I pushed the pace as I passed the guy in front of me and thought that maybe we could work together a bit. That thought passed quickly. As I upped the pace, I noticed he started to fade a bit, so I upped the pace a bit more. I wasn't sure if I should really be going this fast, but it felt good and I had it in me. All of the sudden I noticed that the guy I had passed wasn't even right behind me anymore and as I went around a corner I saw him clinching his side as if he had cramped up. I shouted some words of encouragement (because I love having competition and I hate to see someone suffer like that). I continued to push the pace for the last few miles and I realized that I was going to win the race after about the 5 mile mark. I thought that maybe it would be an exhilarating experience, but as I crossed the line and people cheered and screamed as I won-I just kept jogging and went back to find Jordan and helped him finish strong. I didn't feel any different winning that race than any other race that I had given my all in. It's not about winning the race to me or beating others, it's about beating myself and that is what I did. I ran a 35:14 (6.01 miles) which equated to a 36:22 (5:52 pace) 10k and destroyed my previous time by over 2 minutes in less than 5 months. I still think I had a little more in me though....
2 mile cooldown
60 minute Full Body Workout
15 minute ab workout
This was a very rainy and windy day. I love running in the rain and was excited about it, but when I got out there I just wasn't feeling it. I think that these races have kind of put a damper on my long runs the last few races, however I think that is kind of the point-to run on tired legs. I went a lot easier than I did last Sunday. Plus, I have to start backing off a bit and letting my body recover. I was only supposed to run 17 miles and of course I had to do more than that. I tried out the same shoes I wore Friday and they felt better at a faster pace, however my calves were extremely sore after. This however may be partly due to the all out 10k I ran the day before, but I don't think so. I have pretty much written these shoes off for the races. It is between my Brooks Adrenaline GTS 10's that I primarily use in training or my Brook T7 racing flats (they are 6.4 ounces and extremely light). I still have some time to decide. I ran a lot more miles than I was supposed to this week. I just hate cutting back the mileage, but I have to. I really need to ease it down this coming week. I did a pretty good job in controlling my caloric intake this week as well. I am getting very anxious!