Sparrows Experiment

Tuesday
3 mi run 8min pace
1 hour spin (really worked it)
Bi/tri weights +core

Wednesday
3 mi run@8:30 pace
3000swim

Thursday will be
1 hour spin
Finish full body weights
PM-running club run-7 miles easy pace(8:40ish)

Friday-rest

Saturday
15 miler

...to be continued
 
Ran 4 instead of resting. 8:30 pace. Tomorrow 15-16 miles. So far I've had a very successful running week with no aches and pains
 
15 miles @8:20 pace.

First 11 miles were easy cheesy. Felt strong, solid and swift. I averaged about 8:10 My running buddy is a GREAT pacer but she fell behind at about mile 5. I had a moment of panic for a few miles as I tried to keep the pace on my own. I have become TOO DEPENDANT on her. I tend to just creep the speed up and then kill myself off prematurely when someone isn't there telling me to chill. So thats what happened. My 8:10 turned into sub 8's and then I wondered why I was starting to fall apart at mile 11

I concentrated on form from mile 11-13 only because of vanity- I was on majorly busy roads and didn't want to look like I was dying! Mile 13-15 I adopted the "runners shuffle" and my pace fell to 8:30...SUCKS. I felt dehydrated at that point and I'm pretty confident had I brought my water I would have been okay, 15 is a long way to go with nothing.

Weighed before and after and the difference was nearly 3 pounds in 40 degree weather-whoops. This is a lesson I'm not learning well.

Overall it was a great run and as I'm wriging this 12 hours later I still don't feel sore or worn from it, so I'm grateful.
 
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Today recovery run 4 miles 8:49 pace
Core/stretch

This is the first week of my offical training for the running season. I have been building a solid base of endurance but now its time for speed to match it! The first coached track workout is tomorrow.

Did my 4 miles on the tread and the track coach (he is 65 years old!) hopped on the one next to me and started talking about the season and all this confidence he has in my potential. He told me that I amuse him because I don't even realize what I will do and then started throwing out all these impossible sounding times. He said "don't think about where you are, start thinking about where you can be and take it one day at a time to get there"

okay

so I think my deal is a major fear of failure. I now have these expectations on me based on a 5K time that I think was a total fluke! I never have run that fast and I'm not sure I could again! I'm afraid that I've already been tapped out or something. Like I have no more that I will improve and what I see is what I get. I'm afraid of putting it all out there and realizing that I can't really improve.

Anyway, he wants me to do 13 this weekend at a much faster clip. he thinks I'm being held back by the people I run with and he wants me to do it solo. 7:30 for the first 6.5 miles and closer to 7 for the last 6.5. I told him I think I could reasonably do 8 for the first 6.5 and 7:45 for the second half. All he said to that was to try and put my own expectations on the shelf and just RUN with no presuppositions.

We'll see. Its stressing me out, and its silly
 
sparrow said:
so I think my deal is a major fear of failure. I now have these expectations on me based on a 5K time that I think was a total fluke! I never have run that fast and I'm not sure I could again! I'm afraid that I've already been tapped out or something. Like I have no more that I will improve and what I see is what I get. I'm afraid of putting it all out there and realizing that I can't really improve.
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You ran it once already, that means you can run it again. Your body is completely capable of doing it. It may not happen every time but the ability is in there.

sparrow said:
Anyway, he wants me to do 13 this weekend at a much faster clip. he thinks I'm being held back by the people I run with and he wants me to do it solo. 7:30 for the first 6.5 miles and closer to 7 for the last 6.5. I told him I think I could reasonably do 8 for the first 6.5 and 7:45 for the second half. All he said to that was to try and put my own expectations on the shelf and just RUN with no presuppositions.
Click to expand...

In the wise words of yourself "you can do it!" :)
 
Morning spin-1 hour-saved legs a little for track tonight

Track practice-all done 85-90% max

6x300 (1:03,1:04, 1:03, 1:05, 1:03)
4x400 (1:33, 1:35, 1:37, 1:34)
8x200 (47, 44, 45, 45. 46, 44, 42, 43)

What a fun workout . The track was totally flooded in lanes 1-2 which made things harder but running in the pouring rain and getting so muddy was totally fun! I was really happy with my times considering the elements and that I was running further because of the flooded lanes. I was still at or below my projected paces the coach had set bases on my 5k. It WAS hard work, but fun and motivating
 
Tempo workout day. A smaller workout for me (coached so I had no say) but plenty hard since I'm really feeling challenged this week with the increase inmileage and speed

1.44 mi warm up
1.44 mi 7:13 pace
5 min jog recovery
1.44 mi 7:13 pace
1 mile cool down jog

Total 5.5

Did shoulder and chest weights

Felt so strong on the pace stuff. I started it exhausted but pulled it off.
Resting HR was up 51 from 44. I'll keep an eye on that
 
Took Friday off. Ran 12 miles on the TREADMILL on Saturday. OMG, it was horrible. Ran it 8:27 pace. Was supposed to be an "easier" day anyway for the race next weekend.
I was stuck with the kiddos and needed the childcare.

Next time I'm ditching them and taking my chances of being run down by the childcare nazi and running outside. Its unlikely they'll be peeing their pants or biting anyone anyway.

Sunday (today) day off.

Thus it all begins again tomorrow
 
Monday- 2600 in the pool-intervals

Tuesday-AM hard spin/abs/bi/tri
PM Track Workout:
2 mile warm/1 mile cool
6x300 (1:04, 1:05, 1:03, 1:04, 1:03, 1:02
4x400 (1:35, 1:31, 1:32, 1:32)
8x200 (43, 43, 44, 43, 42. 44, 44, 43)

Wed-off

So far so good. Spin wiped me a little for track yesterday and I was worried I wouldn't hit my paces, but I did! I exceeded my expectations and ran faster than last week. I run with a group of 3 guys slightly faster than my speed so I chase them around the track. I felt far worse than last week but part of that was the earlier workout and the other part was I was just going faster.

Took the day off. I am doing a half marathon sunday and I have that overtrained feeling today. Resting HR is up 10 beats a minute and I felt a little sick today. Just keeping it easy for the rest of the week. Ill do the tempo run tomorrow and then back off a little.
 
Took Wed and THurs off and got sick. NEVER FAILS during rest. Its so weird. I'm sure there is science behind that (that I'd love to know about). I never get sick except during a taper!

I ran 4 yesterday and it went poorly but I still held 8:10 pace in my loppy state.

I ran 3 today and easily held 8 min miles. I feel significantly better today.

Tomorrow is the race and I've slightly lowered my expectations for it. I'm sad I didn't feel well this week. I have been working very hard and have gotten so much stronger in my running (mostly in the speed area). I know that if things don't go as I hope tomorrow that its not necessarily a reflection of where I am right now. I think if I were properly rested and recovered I could shatter my 1:44 time. My goal tomorrow will be to match it staying comfortable. If I can do that then I know I can do better the next time.

However-who knows-maybe it'll all come together tomorrow :)
 
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 :)
 
sparrow said:
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 :)
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Yay Sparrow! Nice job :)
 
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