Category Archives: Running

Training paces and random thoughts

Since procrastination is my last name, I will do my weekly summary for weeks 5 and 6 together after tomorrow… What a lazy chick.

I want to talk about training paces today. How many of you read other people's blog and compare to your own and wondered, why in the hell am I running so slow?? From all the articles, running forums that I read, the cumulative information is that THOU SHALL RUN SLOW in most of your runs to gain the most benefit. While I am a scientist by training, I seriously do not understand the physiological benefit of training slow. Reasons for the benefit I read and remember but do not understand including-

  • Building aerobic base
  • Growing mitochondria in your legs or something like that
  • Allowing speed workout to hit paces because you're not going crazy on easy days

Should we be running the majority of our runs slow, and sprinkle in some speed session manifest as painful tempos or killer intervals? Are we guilty of running our easy runs too fast?? I read on forums that people who are way fast, do their easy runs in the mid 9s, and I've been doing mine in the low 9s, apparently, I have no business in running my easy runs this fast. However, I must admit, I read blogs, and bloggers post their training time, and most of them run their daily training run very fast. Why?? They race and their results are still good. I'm just very confused.

Do you run your easy runs slow? Or too fast?

Tempo runs

I literally have this image in my head on my tempo run, trying to feel badass.

I have a love hate relationship with tempo runs. I love it that I know that this makes me stronger. Again, I do not understand the physiological effect it brings me, somewhere along the line about some lactate level will increase. Or whatever. I just know that tempo run hurts like a mofo. I adjusted my training paces based on my shiny 5k or, and it gave me a predicted HM of 1:51:xx<—- WTF?! Well, shock aside, I am hoping I can attempt to train my speed session base on this, and OMG.

The truth to it is I do not know how to do them, I don't know how I am suppose to feel. Comfortably hard was what I was told to do, but I don't comprehend how hard can be comfortable. I call my tempo run uneasy, but not yet dying, and if someone wants to say hi to me during a run I can only wave back, smiling was stretching it type of feeling. The warm up mile is always tricky. I don't want to run it too fast in fear it will ruin the run, but if I start out too slow, the drastic difference between easy pace and tempo pace will shock me to death. Easier to go from 9:15 to 8:30 vs 10 to 8:30.

I also literally have to take a deep breath and freak out every single time I have a tempo scheduled. It's a very tough mental game. I usually make all sorts of excuse to try to avoid it, but I usually get them done. Was it fun? Absolutely not. The only great thing is how I feel afterwards.

I tackled my last tempo run at 8:30 pace. I just ran 3.1 miles at 7:45, this shouldn't be too bad<—- WRONG

It was indeed very difficult. I already failed the first 2 miles and believe me, I was trying very hard, 8:37-8:39, a good song must have came on my playlist that got me into 8:10 for the 3rd mile, then I maintain my oace for 8:27ish. If I tell you this was easy and relax it was a big lie. 6 miles at 8:30 was as much as I can handle right now at my current fitness level.

Long runs:

Does anyone worry about their pace for their long runs? I usually run mine painfully slow, maybe because I run with a friend and a dog and we tend to chat non stop and let's be honest, I am not one of those people who can chat the whole time they are running while maintaining a 9min mile pace. So we ran at 10:30 or slower, depending on how many times said dog decide to pee. I don't know if I believe in super slow long runs anymore. My marathon I ran in July, the pace was exactly like my long runs… Which is NOT GOOD. This training cycle, I added what Ryan hall calls race simulation long runs. 6 miles easy pace, plus 5-7 miles at 20sec slower than race pace. Reasoning was somewhere long the line of running faster on tired legs but not killing yourself, I buy that. Except that I don't know what my race pace should be.

 

Wow,,, such long rambles.

Do you believe in slogging your long runs? Do you hate tempo like I do?

 

 

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Nike women’s marathon training week 5

This program is eating me alive!!!!

Monday: Easy run @8:50 5 miles

Tuesday: 6×1000 (4:50 each), 2 min recovery jog

Wed: easy run 5 miles @9:00

Thur: Tempo run 5 miles 8:30 (no warm up or cool down,no time) plus the wind at crissy field = near death

Friday: rest day

Saturday: drag and die fly 5k race

Sunday: long run 13.1 miles @8:55<—- I took a realy long break like 10 min at my friends house eating watermelon,,,

 

 

 


5K really is not my thing

This is my race report from a trail race put on by the amazing race org- Brazen!!

Drag N Fly- love the name. Drag your ass up the hill, and fly down the other side. (not)

Great things about this race??

  • Race day exactly on my birthday Sept, 8th. Brazen gives out medals to all distance finishers, so it's extra special for me to have a medal with my birth date engraved!!
  • I placed first in my age group! For the first time, holy cow. This may be a norm for a lot of people, but rare for me, I'm always #4. My secret goal for this race was to get an AG place, so I opted for the 5k because I do not have hill endurance for 10k, and this gives me the best odds! 1/20 in my age group, not too shabby. But wait, what's my time?
  • 29:51, avg pace: 9:08 —- no, my math is not wrong, brazen calculated the pace based on the actual length of the course, which was 3.25.

 

Running on these dirt pack road with holes all over… Since I don't have my right ACL, I gotta be extra careful.

Nearly fainted when I saw this, little did I know this was not the only one,

Who in the hell place first with a 29:51 time on a 5K?? I know 5k is not my strong suit, since I do not like the near death feeling, but this is a minute and 21 seconds slower than my very first 5k when I did not even know what pace was.

Anyhow… The race, let me just repeat, I do not like hills, I hate hills, I die on hills and it's not fun. After running on grass with holes for 100m, I met hill number 1 and I wanted to walk already. Let just say, that was a baby hill.

Mile 1: 8:27- pretty good considering the hills

Mile 2: 10:45 – cannot effing deal with those hills, even with the downhills, the rocks and sand..omg (NEAR DEATH)

Mile 3: 8:50- too tired to run after the hills tired me

Mile 4 (0.27)- 8:30

 

After the race, I stick around because I was pretty sure I was able to place , since I looked around I didn't see any older looking woman (my age) was around. Yep, first place. Very happy getting this, albeit a little bit embarassed.

 

Greet birthdy gift!!

However, this stressed me out a bit. Will the hills at Nike do this to me? Throw me off so bad that I cannot continue with my pace even on downhills and flats?

 

How do y'all deal with hilly races?

 

 

 

 

 


Wordless Wednesday

Red sky during evening run with the hubs

 

 

 


Wordless Wednesday

Red sky during evening run with the hubs

 

 

 


Nike women’s half marathon training week 4

Monday: Rest

Actual: easy 4.5 @9:00

Tuesday: 2 miles @10k pace, 2×1 mile @5k pace, 2×800@faster than 5k pace

Actual: 2 miles @8:20, 2×1 miles @8:10, 2×800@7:30 (6.5 miles total)

(this workout feels like death)

Wed: easy run 30-45 min

Actual: Jogging with max 3 miles @10:00

Thur: tempo run (hard) 25 min @ 8:30 (5.5 miles total)

Actual: tempo run (hard) @ 8:15 <—- fastest 5k time achieved here!!!

Friday: xt or easy run

Actual: rest

Saturday: race simulation 6 miles easy +4 miles at goal pace plus 20-30 sec (9:10-9:20)

Actual: I took race simulation to another level by running the toughest hills portion of the Nike course with this workout.

Ran this with DH. Started the run at cliff houses end of the coastal trail, towards eagles point. Holy rolling hills and heart attack inducing stairs which I purposely decide to walk them. Despite the rocky trail ( I was wearing newtons, and those lugs doesn't do very well in these terrains), we were rewarded with gorgeous view of the golden gate bridge and the ocean on our left. We continued on del mar all the way to Lincoln. Holy hills. I love downhills, but I could not stop worrying about the climb back up when we turn around.

Grabbed some water at the golden gate bridge visitor center, and continue downhill towards the base of the bridge. Turned around and when my garmin beeped at the start of mile 7, that's when the race simulation (9:10-9:20) start. It started uphill. I kept my head down and just ran. I know I would not be able to hit the goal pace due to the hills, but I think the effort should make it count.

This route brings back memory of both the Nike half I ran last year and the San Francisco marathon I ran just about a month ago. The hills were NOT good memories at all.

All in all, I'm pretty happy with the race simulation.

Sunday: easy 30-45 min

Actual: chit chat run with Luisa for 10 miles at 10:30 easy pace

After this run, I was having a hard time keeping myself awake. FING TIRED. Fell asleep on couch twice while my niece was waiting for me to take her to yogurt land.

Total mileage for the week: 39.5 and let's pretend it's 40.

I'm resting on labor day. Happy holiday everyone!!


I love tempo run

Did I just say that?? The reality is that I'm afraid of them, like very afraid. I get nervous the day before and stress about it all day till its done. You see, unlike most dedicated, disciplined runners, I do not run in the morning, except on weekends. I cannot get up in the morning, period. That means, I get to worry about this tempo run all day till 7pm.

 

This week, I think I've done something I've never done in my entire life, that is running 5 days in a roll. Granted most of them are short runs, still. Give me the credit!! Yesterday I ran 3 easy miles with the hubs and the dog.

 

Today, hard tempo run a la Ryan hall's plan. Again, Ryan Hall's half marathon training plan has some very complicated pace, if I don't look at them before I leave, I'm deemed to do them wrong. So for the hard tempo run, I'm suppo to run at half marathon goal pace minus 10-15 second, so, my goal is to run them around 8:35-40.

 

I did a 1.3 mile warm up, yeah, I had to get to a place where I don't get interrupted by traffic lights etc. He are the splits. I'm pretty darn proud of myself since I've always been kinda slow.

 

 

 

 

 

 

Well deserved day tomorrow!!