Tag Archives: trainiing

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?

 

 

Advertisements

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,,,

 

 

 


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!!


Nike women’s marathon training week 3

Ryan Hall is kicking my ass. This training plan is leaving me near death exhausted. Total miles of week 3: 37 miles

Monday– Planned: rest

Actual: track workout 7×800 (3:45 each) 1 mile warm up and 1.5 mile cool down -7 miles total

This interval workout was alot better than the 5×1000 I did last week which tells me that I may have endurance issues… Another thing is mental. 800 sounds much better than 1000, in reality it's only 200m longer. I also think that another important factor was that it was done on a track, so I have an idea of when the torture will end.

 

Tuesday: track (above workout)

Actual: recovery run with Max to the dog park and back (2.5 miles)

 

Wednesday: Easy run 30-45 min

Actual: 7 miles run in seal point with the hubs @9:15 pace

This was a very fun run, I ran it a bit faster than what I intended to, but I no longer worry about this if my body is not dying during the run. We ran along the flat area, and once we get to that hilly thing across from the golf course, we head up and back down, then reverse, to get a bit of hill work in. I was surprised that I was able to power up those hills without whining. I'm hoping all these little hill workout will make the Nike hills less scary.

 

Thursday: cross train/ easy 30-45 min

Actual: REST

 

Friday: 5 miles tempo run (med) @ goal pace with 2 miles warmup/coolmdown

Actual: Le sigh. 1.5 plus 5 miles @8:45 ish

This was run from hell. I am deathly afraid of tempo runs. Like nervous about them. Nightmare worthwhile afraid. I am taking Friday off because I'm working Saturday, but my day was actually very busy. I have a meeting I had to attend till 11am, then I have to rush home to practice violin for my lesson. You see, I have this awesome violin teacher that probably thinks that I'm a genius that wasn't discovered, and every lesson is at least 2.5hrs for me (not that I'm complaining!) I have a dinner date with a friend that I haven't seen for awhile around 6:30 that means I can either do my run right after lesson or right before lesson. Due to the fact that this is a very stressful run for me, I opted to get it over with. At noon. Who the fack does their hardest workout of the week under the blazing noon sun? Obviously, idiots.

I started my warm up, still okay. Getting hot. Yikes. I know I'm not suppose to stop in the middle of a tempo run, but due to the heat, I will allow myself to take some water at the library which was about 2.5 miles into the tempo run. I reached there at a near death state, marched right to the door to find the library closed. I panicked, after a minute break, I continued, very dissapointed. 1/2 mile later, I stopped again, I was very thirsty and I'm sure my heart rate was at its max, I sat down on the curb feeling really frustrated and mad that I cannot do this most important workout of the week. Maybe I'm not at this fitness level to do it at this pace? I texted my friend to tell her. I continue to run to the next avail water fountain about a mile away. I got there. Feeling completely defeated. My friend called me right at this point and told me to stop the tempo run and just slowly jog home. I told her, I only have 1.3 miles left at this point, and since I already took a break, it's okay, but I am not sure after that 1.3 miles, how much more I could run. I finished that at avg 8:50 including warmup slower mile. But this is with massive amount of breaks, in another word, epic failure. I walked for 1/3 mile and slowly jogged home.

 

No I did not peed in my pants, sweat soaked through my pants. Embarrassing.

 

Saturday: rest of easy run 30-45 minutes

Actual: what do you think after the epic failure – rest.

 

Sunday: long run 12 miles

Actual: long run 14 miles (~10min mile)- left my garmin at home but my friends garmin read that pace.

Weirdest elevation chart ever, with the middle part as climb climb climb!!!

 

I have a love hate relationship with the Stanford Dish. I hate hills but I know it can make me stronger, and I must train some hills if I don't want the death march I encountered at Nike last year. Luisa, my running partner for some wicked reason I do not comprehend loves hills, so she proposed us to do double dish.

DOUBLE DISH?? Wtf??? Well, we did it. First round counter clockwise (hell), followed by counterclockwise. Surprisingly, it wasn't as bad as I thought it would be, but she suggest us to park closer next time and do quadruple dish. I am secretly thinking that she has self destruction behavior. We parked at Nordstrom and warm up 3 miles to the dish. Did our 2 loops then jogged back. After getting lost going back, we ended with 14 sweaty miles.

That's all for this week. I collapsed in bed after I got home from our orchestra gathering and this evening will be foam rolling and icing party!!

 

How was your training week? Did you make your goal?

 


Fun run in San Francisco and Nike Women’s Marathon training week 1

Saturday, my husband, his friend and myself dragged ourself to San Francisco to do a fun run. We all wanted to do about 10 miles and I decided to start at sports basement, run along crissy field, across golden gate bridge,then up on hendericks point and back down. It was very foggy. Turns out that I've been really lucky everytime I run there has been very clear. I must say that the fog added some mystery to the picture and the best part, kept the heat away from me!!

I never noticed how turquoise the water is

Finally the golde gate bridge separated the bikers from walkers/runners, I've almost been ran over by bikes many times there. I love tourist to boost our economy, but god dang it, if you don't know how to ride a bike, please do not get on the bridge.

 

Under the bridge to cross over to the dreaded hill- hendericks point.

Our friend Stephen battling the elevation, I swear this went on forever.

 

Super foggy but you can see a tiny bit of the bridge and the San Francisco skyline

 

Weeeeeeeeeeee!! I love downhill!!!

All I all it was a fantastic run. We may have took a bit too many breaks, but it was the boys first time there, so they were very excited.

How was my first week training for NWM training?

Monday: 4.5 miles @8:50

Tuesday: 4.5 miles @9:05

Wed: rest

Thur: 6.5 miles @9:20

Friday:rest

Sat: 10 miles @9:20

(week total= 25)