Sunday, July 17, 2011

Training Details and Planning

This blog post is totally training details and upcoming plans.  If that's not your thing, I totally get that!   I will save you some time and say, read no more of this post.
(I personally enjoy the details posted by other runners)

The Details :  week of July 11, 2011
Run - 30 miles
Bike - 37 miles
Walk - 7 miles
Supreme 90 Day - 6 days
1 yoga class

2 Quality Runs
*Wed - long run -7:15 am start time - 11 miles on hills - 9:47 avg pace
*Sat. - first attempt at any quality running in 3 weeks.  5 mile run with 2.5 mile tempo run.   I know, some would say 2.5 miles is not a tempo run.  For me,  the tempo run is the toughest part of my training.  I  have to start small, and build up each week.  So 2.5 is where I'm at....a new beginning, a new challenge.  Yes, even a 2.5 mile tempo is a challenge for me, and YES, 2.5 miles IS a tempo run for me, this week.   You do not have to count it, but I'm totally saying my tempo for this week is DONE.  lol
I think it's more of a mental issue (YES, I'm mental) with tempos rather than physical fitness or lack there of, but I'm fine with starting slow and building up.

Building up the mind and the body, I like that! (see pic below)

5 miles @ 8:55 avg. pace - 1 mile w/u, 2.5 mile tempo at 8:16 avg. pace, 1.5 mile c/d  (7:15ish am start)

*This week I upped the total running mileage from 25 miles last week, to 30 this week. 
*I'm happy that I have been able to keep all of the cross training so far.   As the mileage goes up, it will become challenging.  At some point, (hopefully MUCH later), I will reduce some of the cross training to be able to manage the increased running mileage, but I hope to keep, as much as possible.  This will be a "listen to the body" decision.  

Short term goals in training:
*continue to build up the weekly mileage (this week's goal will be 35 miles)
*continue to primarily train on hills, especially the long runs
*gradually build the tempo run, adding 1/2 mile per week
*all hard effort days will be followed by 2 easy days
*finish some training runs ending at 9:30 am  - yes, it's crazy HOT by this time, but my reason for doing this is NOT a suicide mission.  My purpose is to get ready for 26.2 in the heat of Tupelo, MS, on Sept. 4th.     Thankfully, this race starts at 5:00 am, but with running it as a training run,  I will still be running between 9:00 and 9:30 am.   I am a BIG believer in practicing to prepare for race day conditions, as much as possible (even if I'm not "racing" it).

If you fail to plan, you plan to fail, right? 

  At this point, my plan is to run my quality running days earlier in the morning (6:00am ish), and some of my easier days planned to finish around 9:30ish to prepare for the later morning running at Tupelo.   As my long run mileage increases, I will be finishing later in the morning also.   The thought here is to enhance the quality runs as much as possible, but still get in some training later in the morning to prepare for the heat of the 9 o'clock hour,  which will be brutal.  I will also continue with some evening running, 6:00-6:30pm.  I think mixing up the running time is a good thing to do.  In addition, it works for me, and I can coordinate with Chad's running schedule some days (he is a 100% evening runner).

(note:   I ran Tupelo 26.2, in  2009 as a training run leading up to St. George in Oct. 2009.  St. George is my PR race @ 26.2,  SO FAR)

(another note:  just a few years ago, I thought ANYONE who would consider running this race in the heat of Sept., on the hills of Tupelo,  was C R A Z Y.  I suppose I've gone on to the other side.  I'm having fun with my craziness)

*I will wait another 1-2 wks before adding any type of speed work back into the mix.  I'm not having any issues, but I don't want to rush things.  I have time, so there's no need to rush things.  My main goal prior to Tupelo is to get in the distance to be able to finish the training run that day.

And, I leave you with this..... it goes PERFECTLY with my planning for the week and the upcoming racing this fall. 
Today, I had a 1.25 mile run to finish the 30 for the week (30 min. on the bike also)  While on the short run, I listened to a short podcast and then turned the Ipod to my music.  This is what shuffled up:

I always apply the words to my situation, and usually to my running  (the words of the full song have a different meaning, but I pull out the part that means something to me personally, in my life, in my running, in my world.  This is why I LOVE music, this is why I love my Ipod)

"I Know You've Got A Little Life In You Yet
I Know You've Got A Lot Of Strength Left
I Know You've Got A Little Life In You Yet
I Know You've Got A Lot Of Strength Left"
Yes I do! 
(song - "This Woman's Work" - Maxwell)


Jenn said...

I for one LOVE reading about others training. That's kinda the reason I started blogging in the first place. Keep posting!

I struggle with tempo too AND speed. Actually I struggle with everything in this freakin' heatwave we're experiencing right now!! Starting short and building up is the right approach for confidence-I would definitely call it a tempo run and be proud of it!! Great week.

Really Ginny! Thanks for posting about your training, I love it! Good luck building back up here:)

mfranks said...

"I am a BIG believer in practicing to prepare for race day conditions, as much as possible."

Agree with you 100%!! I like to do the second half of all my long runs at marathon pace. The first half is only about 10-15 seconds slower. I figure if I can continue that through the summer, I will be one fit lady in the fall.

Tupelo will be lots of fun!!!

Ana-Maria RunTriLive said...

Yes, I love reading about others training. I agree with what Meg and Jenn said above.
2.5 mile tempo is not too short. Sometimes my tempos are 2X15min @ 10K, with 3 min rest. Other time my tempo is 4 miles @ HMP. Other times 10 miles with 5 -6 @ MP. I vary my tempos a lot. If you struggle with tempos (as I do), it is helpful to break them down, particularly at the beginning, and take a breather in the middle. Good luck!

Jim ... 50after40 said...

Man, that was an awesome report! You know I'm a details & stat geek. I don't think 90% of the running population has any idea what it's like to wake up day after day and run in 83 degrees @ 94% humidity! No idea. It's breath-taking and ultimately makes you a much stronger runner! Way to go!

Jill said...

I love the training reports, and 2.5 miles IS most definitely a tempo run - it's about the speed, not the distance! You endure so much more than most of us in that heat and humidity and I salute you for remaining strong and getting those workouts in to prep for a race that you never thought you wanted to do in the past. Shows how mentally tough you are!!

HappyTrails said...

I, too, enjoy reading about others training reports. And yes! it was a tempo run, regardless of its length. I did my first tempo run in 7 months this past Saturday - yahooo! It was challenging - 8 miles - but felt great. It will probably be beneficial for your bootay to continue doing some cross training, if possible. The biking uses the same muscles as running but in a different way and the walking and yoga will just keep the routine well- rounded. Oh the heat - you girls are amazing to be able to train in it!

Tina @GottaRunNow said...

It's good to see that you are able to run so fast in the heat. I'll keep trying!