(I got a bit overwhelmed, and neglected to post an update last week; so I will sum up two weeks and get back on track – sorry for slipping!)
These last two weeks have been a series of learning experiences, and I must say that I am grateful beyond description to discover that, not only CAN I be taught new things, but that it’s not terribly painful to learn new things! I received some excellent advice from my Facebook friend Shaun Johnson, via an offer he extended to review the running form of a few members who sent him video of themselves during a run; he gave me some invaluable advice on how to make the subtle improvements that make all the difference, and for my part I have tried hard to implement them…I must be doing something right because the results speak for themselves – let’s take a look at what’s happened recently and see what it has to say:
Sunday 3-16: Easy run – 6.05 mi, 1:03:18 (10:28/mi) I altered my normal route to run on sidewalks instead of the side of the road… Just had enough of the mud for one week 🙂 I felt great, no pain…just what I wanted…even if I had a 20 mph head wind the whole way home to increase the workload!
As I am not training for a specific race, but trying to improve my overall level of conditioning, I have made a modification to the Hansons’ plan I have been following: I will do each week’s plan in sets of two; first week I will do 65-75% of the prescribed plan, second week I will do the plan as intended. I feel this will allow me to transition to the higher intensity while avoiding injuries and over training. I will also make allowances for the various races on my schedule, without compromising the overall spirit of the training.
Monday 3-17: Easy run – 4.07 mi, 40:12 (9:53/mi) First week of 6 days running, and I felt the difference! I took it easy, but by the end I knew that I had added something to the week.
Tuesday 3-18: Speed work: 1.5 mi warm up; 8×400@ goal pace (currently 8:30/mi), 400 recovery; 1. 5 mil cool down – 7.01 miles, 1:13:33 My first track workout of this cycle…I felt the burn, but I know that this will pay off later, both in faster short races and better overall paces in longer events.
Wednesday 3-19: Rest/cross-training A return to feeling better has become an invitation to further abuse – such is an athlete’s calling! I did a repeat of what has become the baseline cross training routine: 5 sets of 10 burpees/10 dips/10 squats/10 pushups/10 lunges, no rest between movements, 2 min recovery between sets…if nothing else, it sure builds up my aerobic capacity – at least, I hope getting myself that much out of breath will have a benefit!
Thursday 3-20: Tempo run: 1 mi easy warm up; 3 mi @ goal pace (9:30/mi target); 1 mi easy cool down – 5 miles, 49:44 overall, 9:20/mi tempo I could really feel the burn in my quads by the third mile; I have not been pushing myself hard enough, is what that tells me! I gutted it out, but with an 8K race coming up on Saturday, I’m glad I decided to ease up for this first week of higher intensity!
Friday 3-21: Easy run– 3.1 miles, 34:16 (10:57/mi) Just a smooth, easy shakeout run to loosen up after that tempo run the day before, and prep myself for the 8K in the morning!
Saturday 3-22: Warm up run, 1.5 mi; Race: Law Week 8K – 5 miles, 41:34 (8:19/mi) I was looking forward to this race all week, and I got exactly what I came for: a steady consistent effort, every mile split within 30 seconds of the last one, and a new PR for the distance that I can be proud of…I ran five miles at what used to be my 5K pace, and it felt grand!
Total for this week: 6 runs, 30.2 miles
Sunday 3-23: Trail runs – 5.8 mi, 1:20:00 (12:30/mi avg) My trail club, the HATR’s is really good about including runners of all ability levels, hoping to spread the word that trail running does exist in the Big City. We were joined this week by the ladies of the Lifetime Fitness Cinco Ranch Run Club at the invitation of one of our mutual members. We run with a “no one left behind” policy, so I ran “sweep” with one group, and it was a lot of fun to help encourage someone else for a change 🙂 Running on a trail is SO different from running on sidewalks and streets, it really makes you appreciate how multi-faceted this sport can be!
Monday 3-24: Two part workout: 1 mi easy run warm up (10:30/mi), followed by “virtual” 5K: 3.1 mi, 27:52 (9:00/mi) As part of the Jill Conyers’ 14in2014 Challenge group, I am eligible to run a series of 4 virtual races and count them towards my year’s total…not that I need to, but I enjoy taking advantage of free stuff, don’t you? This was by no means a record-setting pace, but I had fun “racing” in my mind, and isn’t that a big part of why we do this?
Tuesday 3-25: Speed work: 1.25 mi warm up; 12×400@ goal pace (currently 8:30/mi), 400 recovery; 1. 25 mil cool down – 8.5 miles, 1:31:00 overall This week I took it up to the max, and I can feel myself running stronger than I ever have before…I looked at the splits and I ran at goal or faster on every repeat – something I did not know or believe was possible! I am very excited for what is still to come in the future, if this is any sign of the trend.
Wednesday 3-26: Rest (if you can call it that) As with all things, the best of intentions in training plans often end up colliding with the hard facts of reality; I met my wife after work at her oncologist’s office…she got news that, while not exactly bad, does mean that we are not dome with our battles against Big Bad C; more test, appointments, and probable surgery lie in the near future…and what is a cross-training day compared to that, do I even need to ask?
Thursday 3-27: Tempo run: 1.3 mi easy warm up; 3 mi @ goal pace (9:30/mi target); 1.7 mi easy cool down – 5 miles, 49:44 overall, 9:18/mi tempo I’m actually signed up for two different virtual race series; the Licorice and Olives Race Series runs every month, and so this week’s tempo run seemed like a good opportunity to get this one taken care of. I probably could have pushed the pace a lot harder, but with a real 5K coming up on Saturday, I wanted to leave something in the tank; I was still satisfied with the effort…I didn’t look at my phone, but still kept the splits to within a 30 second spread…still improving my mental timing clock, it appears! And as a bonus, this run got me to the 100-mile mark for the month…I met my #FFMarchMiles challenge goal, and my Living Water goal for the very first time this year – all in all, a great day!!
Friday 3-28: Easy run– 3 miles, 33:96 (11:00/mi) It feels good to get out a just watch the miles roll by, getting myself ready for a grand effort the next day – I really believe a new PR is in the future, and I KNOW a sincere effort is for certain! As long as I have the second one, the first one can come or not – that is in the hand of Fate, not me.
Saturday 3-29: Warm up run, 1.5 mi; Race: Bellaire Trolley Run 5K – 3.1 miles, 23:37 (7:37/mi) The morning dawned clear and cool, with a breeze to blow away the humidity, but not so much to cause a problem. The course is flat a a sheet of glass, with only 7 turns in all and most of it on one long straightaway…a course MADE for PR’s! I just felt it in my heart that today would be the day I finally broke the sub-25 threshold, and so I lines up at the front of the pack…no fighting through the pack for me! Of course, I knew that the really fast runners would leave me in the dust, but that was fine with me – they had their races to run and I had mine. I started out a little fast, close to 7:00/mi (!) but in the excitement I don’t think I could have done otherwise. Somewhere during the second mile I found that magical place where the breathing becomes effortless, and the ground floats past like I’m not even touching it; you all know that place! Once the finish line came into sight, I poured it on for all it was worth: then the clock came into focus, reading 22-something, headed for 23 – what?!? GO!!! I took 2 and a half minutes off my PR time from just 6 months ago, can you believe that? And while I didn’t place (not that I expected to, there were some fast people out there with me) I stuck around for the awards ceremony to see how my friends in the Striders all did – and got this incredible news: one of our ladies set a new world record in her age group! I don’t know if that has been verified, but what a fantastic experience to be a witness to!
Now, there is more to life than just running…and so Saturday night I met up with a good portion of my friends from the HATR Nation for a little socializing: dinner, great conversation, a few drinks and a lot of laughs! I am very happy to have the opportunity to make new friends who share the same passions as I do, while still having such different perspectives and places we came from. Making friends is not easy for me (acquaintances, yes, but friends, not so much) but these folks are easy to be friendly with!
Total for this week: 6 runs, 31.3 miles
Total for March: 22 runs, 107 miles; #runthisyear goal 18.3% (370/2014 km)
Living Water fundraising to date: $224.00
These last two weeks have given me the boost in confidence I was really needing; I’ve been having some issues with my ankles and Achilles tendons being sore again; I’ve been tired a lot, from work and from life; I have my wife to take care of as we once again face the goblins we thought were behind us; and I have the goals I set in front of myself getting closer all the time: that 50K is 4 weeks away (and there will be a special post about that later this week, with a giveaway!) and the back-to-back Spartan races are 3 weeks later – where did all the time go? Well, it went the same place that all time goes – it went away. The good thing about that is that the past is out of our reach, and cannot hurt us anymore, so we can quit worrying about it – one less thing on the list, yay!
Which part of your past have you finally been able to put behind you?
What are you still struggling with?
I’d love to hear from you in the comments!