Weekly Update 3-8-14: Mo’ Better Miles, and Mo’ Racing!

It’s going to be a very busy month: I have 3 races scheduled in March, one of them this week, plus two more virtual races…this will have me more than halfway to my 14 in 2014 goal at the end of 90 days – sweet! I also got confirmation that inov-8 will be picking up my costs to run the Spartan Super in Austin this May, as well as registering myself for the Sprint on the same weekend – yes, both races are the same weekend – and I will be running as the Masked Mudder both days…so come and find me, get your picture and some awesome swag to boot 🙂 Of course, that adds to the training burden, but so far everything seems to be going well on that account…let’s take a look at this week’s efforts:

Sunday 3-2:  Easy run – 5  miles, 51:39 (10:19/mi)  I was looking for a change of pace today; since birthday revelry led to sleeping in and missing a chance to go trail running with the HATR’s, I decided to get some solo off-road miles in the grassy median along the railroad tracks. I held towards the slow end my recommended pace, but it was consistent throughout the entire run, and that’s a good thing!

Monday 3-3:  Rest/cross-training   Same as last week: stretching warm up, followed by 5 sets of 10 pushups/10 squats/10 burpees/10 dips, with about 2 minutes recovery between sets. I had said I was going to add more reps, but I think I will hold where I am, until Hansons’ Week 6, when I drop to one rest day a week instead of two.

Tuesday 3-4:  Hill repeats– 5.25  miles, 56:29 (10:43/mi)   Another “oldie but goodie” workout I am bringing back…1.5 miles easy warm up, then 4 sets of over-and-back on my favorite overpass (4% grade, 200m up/200m down, 200m loop at each end), with 0.75 mi easy cool down. Even with the incline, this 5 miles sure felt a lot easier than Sunday’s five miles!

Wednesday 3-5:  Rest/cross-training   Nothing today, because I spent the entire work day running equipment over to the crane, rigging it for lifting, and going back for more; that’s a lot of bending and lifting, reaching and pulling…nothing left by the time I got home 😦 Oh, and I lost my phone somewhere during all that, so the rest of my runs this week are going to be “naked”…NTTAWWT.

Thursday 3-6:  Easy run– 3.1  miles, 31:00 (10:00/mi)   I am always amazed at how stiff I am at the beginning of a run after a day off, even with a thorough stretch and warm-up; sometimes it takes the whole first mile to get all the moving parts in agreement. But finally the body got in line with the mind and the rest of the distance flowed smoothly. I carried no watch, but had a pretty good estimate going on my elapsed time…getting more familiar with maintaining pace, yay for consistency!

Friday 3-7:  Easy run3.2  miles, 30:00 (9:23/mi)   So maybe I am contrary by nature, but it seems to work well for me…”conventional wisdom” would say that the day before a race, especially one which you intend to PR in, would best be spent in rest and recovery, to prevent possible injury and go into the race in top readiness; I, however have never been a big fan of conventions! I went out today, not trying to kill it, but not really holding back either – I wanted to bridge the gap between easy run and race pace, and I believe I did just that! Side note: one year ago this weekend I ran the Bayou City Classic 5K fun run, my first race ever, and while I did break the 30-minute mark, it was an all-out gut-busting who-stole-all-the-air effort to do it…today I did it without out even breathing hard, in fact I was on autopilot during this run, thinking about the rest of the weekend’s activities; it kinda surprised me to be finished already. What an ENORMOUS difference a year’s worth of training makes!

Saturday 3-8:  Pre-race warm-up – 2 miles, 20:00 (10:00/mi); Race (preliminary results) – 6.2 miles, 53:13 (8:35/mi) I will write more about the race itself when I publish the recap, but in a nutshell: Not a PR, not a qualifying time for early registration at Chevron…but very instructive nonetheless. I ran the second half 2-3 minutes per mile faster than the first half; while negative splits are always desirable, to me it says I am going out WAY too conservative at the start for a PR effort – if I can run sub-8’s at the end, why am I running plus-10’s at the beginning? I need to work on finding a better balance overall, and of course this mix will vary with overall distance…but I am learning!

Total for this week: 5 runs, 24.5 miles

Total for March: 5 runs, 24.5 miles; #runthisyear goal 11.8% (239/2014 km)

Living Water fundraising to date: $142.00

I have one more week of base-building in my training plan, and then the serious work begins; I am actually looking forward to this, simply because I know that the only way to grow is to stretch beyond what is comfortable – and I am all about the stretch!

How have you stretched yourself this year?

What areas of your lifestyle still need more focus?

I’d love to hear from you in the comments!

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