Sparrows Experiment

Thanks! Felt horrible this morning with a pounding headache and had only gotten 2 hours MAYBE of sleep. I just couldn't get myself to calm down last night. It was windy and rainy this morning and I tried not to let that psych me out. It really was a hard race with a lot of inclines and I really didn't feel myself, but I fought for it and ended up with 1:42! Thats 2 min faster than my best. I can put that in my pocket just fine :)

Very nice! What's next on your schedule?
 
Thanks! Felt horrible this morning with a pounding headache and had only gotten 2 hours MAYBE of sleep. I just couldn't get myself to calm down last night. It was windy and rainy this morning and I tried not to let that psych me out. It really was a hard race with a lot of inclines and I really didn't feel myself, but I fought for it and ended up with 1:42! Thats 2 min faster than my best. I can put that in my pocket just fine :)

Good work doll! Wanna come visit NY and run with me for a few days? :)

PWEEASSEEEEEEEEE?
 
Next? I may have another half in May which I will NAIL because its super flat and better weather-depends on if we go on vacation during that same week :( Love vacation-hate when it interferes with my "plans" :D Maybe I could try and find a race to run on vacation ;)

After that its all about triathlons until August
 
fire-I put my name into the lottery for the NYC marathon but I doubt I'll get in and won't even know till June
 
Next? I may have another half in May which I will NAIL because its super flat and better weather-depends on if we go on vacation during that same week :( Love vacation-hate when it interferes with my "plans" :D Maybe I could try and find a race to run on vacation ;)

After that its all about triathlons until August

I thought about entering the Disney World marathon next January and having my vacation coincide with it. :)

sparrow said:
fire-I put my name into the lottery for the NYC marathon but I doubt I'll get in and won't even know till June

did you now! you never know with the NYC...join a fund raising team and you'll get in automatically. lets join the same team. *nods*:hug2:
 
Yesterday 2000 swim to loosen the legs.

Today 60 min hard spin
Track workout on tread:
5x400 1:35's
5x600 2:30's
5x200 45's

Hard to do the speed on the machine but better than nothing. Felt the tripple whammy of being leg heavy from the race, did speed after a respectably hard spin class, and the synthetic ground. I was pretty tired after it all.
 
Tempo run

1 mile warm up 9:00 pace
1.8 miles@7:13 pace
5 min jog recovery
1.8 mi@7:13 pace
Cool down

Light full body weights/core
 
thats not TOO far out of reach I don't think. Especially with all the speed training and tempo runs I've been doing. I already feel like I've improved and its just been a month of officially being coached.

today was super windy so I decided to go as far as I felt like going. It was a successful week of workouts and I didn't care one way or another if I had a long run. I only went 7 but felt super strong and comfortably held 7:55 which was my pace at the half (but felt way worse!). I also got new shoes the other day and boy-I didn't realize how crappy my other ones had gotten. Its like running on feathers.

We have planned our annual vacation-and it hits right at my next planned race so I had to modify (as not to ruffle feathers!). I'll be doing a half May 18th instead of the 2nd. Its a fairly flat course so I think I'll do pretty well

After that its a sprint tri in June, an olympic in July and a half iron in August. that will end tri season. Early October will be my "A" race half marathon of the year and I'll taper for it. After that CIM in December if I don't get into NY.
 
4 mi easy pace 8:30
2000 swim

I've been having heel pain and got some other orthotics and new shoes last week. I had custom orthotics from 2 years ago and probably need a refit...in the meantime, while the new over the counter ones are doing great for my heel...they make my toes and the ball of my foot hurt and get hot spots. Just can't win here!

Swimming felt like crap. I haven't been very consistent in the pool
 
4 mi easy pace 8:30
2000 swim

I've been having heel pain and got some other orthotics and new shoes last week. I had custom orthotics from 2 years ago and probably need a refit...in the meantime, while the new over the counter ones are doing great for my heel...they make my toes and the ball of my foot hurt and get hot spots. Just can't win here!

Swimming felt like crap. I haven't been very consistent in the pool

Just get some body glide on those hot spots. :p
 
4 mi easy pace 8:30
2000 swim

I've been having heel pain and got some other orthotics and new shoes last week. I had custom orthotics from 2 years ago and probably need a refit...in the meantime, while the new over the counter ones are doing great for my heel...they make my toes and the ball of my foot hurt and get hot spots. Just can't win here!

Swimming felt like crap. I haven't been very consistent in the pool

Poor Sparrow - hopefully you can find some relief from your orthotic troubles. Incidentally, the first time I looked over your post, I thought you said incontinent. :eek2:
 
Lol stingo

Hey I want to thank those of you who read and offer feedback, encouragement, etc. In my journal. I have been sad and guilty for not reciprocating your thoughtfulness. I have been using my phone to log workouts and often cannot browse unless I have the chance at the coffee shop. Thanks guys, I really appreciate you.

AM- full body weights. Felt great to be back in the weight room for substantial stuff
PM-track workout with the team:

1 mile warm up
5x400 (1:28, 1:36, 1:33, 1:32, 1:32)
5x600 (2:28, 2:32, 2:33, 2:32, 2:33)
5x200 (all 45-47 sec)
1 mile cool down

I love these fast workouts, even if I'm muttering choice words while doing them! Today I did more jogging recovery between repeats rather than walking which I've done in previous weeks. It made my times slightly slower but was beneficial. I could feel my work in the weight room during the running. It will take a bit to get some of that strength back. I'm turning into a muscle wasting runner-and its killing my swimming.
 
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Lol stingo

Hey I want to thank those of you who read and offer feedback, encouragement, etc. In my journal. I have been sad and guilty for not reciprocating your thoughtfulness. I have been using my phone to log workouts and often cannot browse unless I have the chance at the coffee shop. Thanks guys, I really appreciate you.

Well that's good to hear. :) No hope of fixing the computer ehh? Do you know what's wrong with it?

AM- full body weights. Felt great to be back in the weight room for substantial stuff
PM-track workout with the team:

1 mile warm up
5x400 (1:28, 1:36, 1:33, 1:32, 1:32)
5x600 (2:28, 2:32, 2:33, 2:32, 2:33)
5x200 (all 45-47 sec)
1 mile cool down

I love these fast workouts, even if I'm muttering choice words while doing them! Today I did more jogging recovery between repeats rather than walking which I've done in previous weeks. It made my times slightly slower but was beneficial. I could feel my work in the weight room during the running. It will take a bit to get some of that strength back. I'm turning into a muscle wasting runner-and its killing my swimming.

Wooo, thats a killer workout. You're kicking butt!
 
Food for thought on the repeats... what does your coach think about repeat miles? I am doing them, well starting... my first of that workout was three two weeks ago, and nice and easy.. the paces were 6:30min/mile with less than 2 min rest between them. Again, not a challenging pace. That will occur tomorrow at the track weather permitting. I'll be shooting for 6:15 pace tomorrow, and get back to sub 6 the following two weeks.
 
The workout schedule follows a general progression throughout the year focusing on short speed repeats for the 5 and 10k races in this early season and will progress into longer. Interval repeats as summer winds down and half and full marathon races take charge. I did ask him on tues how long they will get and he mentioned 6x1600's w/ 2 min recovery at half marathon pace minus 30 seconds. That sounds sucky and fun all at once. For now many of us endurance rats are just trying to get used to a dose of speed without injury.
 
Wednesday-2000 swim (intervals)

Thursday-tempo:
.5 warm
1.8 7:13 pace
.5 recovery jog
1.8 7:33 pace (head on into very strong wind!)
.5 recovery
SUCKED was HOT and SUPER windy!

Friday-4 mile "easy" ended up being 7:39 pace! amazing what one can do without the wind making it hard!

Saturday or Sunday-long run 8-10, not really concerned with how far I go this week
 
Monday-6 mile slow tempo run 8:30 pace-got a severe "charlie horse" during this run. Calf has been weird ever since! Same leg as my plantar pain :(

Tuesday-track workout-honestly wasn't up for this and body felt funny but I KILLED IT and was thrilled with my times.

4x600 (2:12, 2:15, 2:16, 2:13) all down from about 15 seconds last week!
4x800 (3:12, 3:14, 3:15, 3:14) all down more tahn 15 seconds last week!
4x300 (1:00, 1:01, 1:01, 1:01) down 6 seconds

I jogged the recoveries this week. Before I've had to walk the recoveries because I get soooo wiped out! I had energy to BURN through the whole thing! Felt great

...and then woke up with some rotten heel pain again :(

Called the dr about this. I'm bummed.
 
Hope your heel is okay.:)
 
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