Filed under: running, training update | Tags: FIRST 5K, running, training update
Time is slipping by… no posts since January, and it’s already March and Daylight Savings Time just kicked in (thank God!).
In this time, I’ve started playing [ahem...] learning guitar. I’ve done a heckuvalotta core work (I’ve got some abs under there!). We’ve decided to get a puppy. The litter just popped out, and we may be getting the little pup in mid May. We’re thinking the fat little guy on the right, but we won’t get to choose until after they open their eyes and the breeder picks (or foregoes) her first choice.
More importantly, this winter I’ve finished my first FIRST 5k program.
With some weather delays here in Portland, my 12 wk program stretched out to the end of February. I just recently ran my followup 5k time trial and logged 22:06 (7:08/mi)! …which is a 1:24/mi improvement! A successful winter effort that I can be proud of!
I’m going to repeat the training program this Spring and try to bump up my pace again. If I can get my 5k time under 20:00 (6:25/mi), that would be awesome! While I’m aware there’s going to be a diminishing return, I’m hopeful that, since I’m still not blowing anyone’s doors off, I can continue to improve my pace. After that, I will begin concentrating on my 10k efforts using the FIRST program again.
So, this week is the second week of restarting the FIRST 5k training program. The rhythm of it seems to work well with my schedule. I looked at starting the 10k program, but I wasn’t sure how I’d get the time to work out as the mid-week distances would guarantee 2hr lunch breaks without even eating. So, I figured: why not just try to push on the 5k efforts. Everything I’ve read says that speed is not built by running far. It’s all about running fast. So, “far” can come later for now.
I checked my new paces from the FIRST tables, and I definitely have some work to do. I’m going to push and see if I can hang on to the prescribed paces. They look hard!! My easy pace is now 8:57/mi. That used to be my fast pace just last summer! Shoot, 9:17/mi was my long tempo pace for this winter! And, my 400 pace is now 1:36 (was 1:58), which is fine for one lap, but doing repeats?!!? Well, one step at a time…it has worked before! :)
Without a goal race on the horizon, I’ve started my HIM program from last year, substituting the FIRST runs into my run workouts. The lack of a goal has left me a little complacent about getting all my workouts in. I’m tempted to just use them to supplement my running improvements and admit that I won’t be racing. [I really do want to race!] I do enjoy my pool time, but it’s been rough getting my ass out of bed at 5am. Each week I’ve said, “THIS WEEK I’ll get them all in.” My log begs to differ. A passing runner I chatted to briefly today suggested I just “bandit” a few races…hmmmm…tough to sneak into a tri, but maybe a 5k or 10k this Spring!
As a total aside…at risk of ruining future weather forecasts… most of my midweek runs this winter have been dry, if not sunny. The Snowpocalypse in December was the only real training killer. Today was no exception; sunny & 57! This weekend’s forecast is showing 100% chance of rain both days. Typical for the winter so far…I’m glad Spring’s almost here! 
Filed under: cycling, running, swimming, training update | Tags: FIRST 5K, running, training
T: Trainer ride 45:00.
W: Swim. KW#1: WU: 1 mi easy; 4×100 strides. WO: 6×800 w/ 1:30 RI. WD: 1mi easy.
TH: Rollers ride 45:00.
F: Swim. KW#2: WU: 1 mi easy. WO: 2 mi @ ST; 1 mi easy; 2 mi @ ST. WD: 1 mi easy.
SA: 30mi fixie ride
SU: KW#3: 7mi @ LT.
Track workout felt tough because of the layoff from working out, but this is why I backed up a week to get going again. IT WAS A TOTAL WINDY DOWNPOUR DURING LUNCH! I got through it without cutting it short and had no odd pains as a result, so good stuff! I started swimming this week, which I’ve typically done at 5:30am. So, this moved my run to lunchtime at work. There’s a track just 1.25mi from the office, so this works perfectly as a warm up and warm down jog.
I enjoyed some nice weather for the tempo run and nailed my paces. I also nailed my paces for the long run on Sunday. So, though I was tired from adding swimming to the mix and actually getting in a full 9 workout week, I’m performing OK on the running side of things. I did a 30mi ride on Saturday on my fixie, which is a good workout for my cycling.
Filed under: swimming, training update | Tags: FIRST 5K, rollers, running, swimming, training update
My plan for the next few weeks is to add back the cross training I had been avoiding with a 9 workout per week rhythm that I used last year: 3 bike days & 3 swim/run days with my midweek runs at work during lunch. I will continue the FIRST 5k program on my run days, and then follow it with the FIRST 10k program. I think I’ll start a formal 20 week training schedule in February following last year’s HIM training plan and substituting the FIRST running in place of last year’s schedule. I’m not yet sure what I’ll do when the 12 week FIRST program runs out. Maybe just work on increasing volume?
So, Monday was off as usual. Tuesday starts the week…45:00 of Spinervals 1: No Slackers Allowed.
I swam Wednesday for the first time since August. My lats burned only 150 yards in. I did some drills. I got in 850 yards in spurts of 25’s, 50’s & 100’s. I’m sure that I was going faster than I’m currently capable of. My stroke frequency felt too fast. My pull felt weak. My confidence in my form was shaky. But it felt good to be back in the pool! So, the time off was probably a good thing. With a few weeks of just feeling the water and low intensity, I should be able to ramp back up to a reasonable training level.
I got my fixie on the rollers Thursday for 45 minutes trying to get a 20mph average. Bored with my limited Spinervals collection, I threw in Planet Earth Deep Oceans. Not as inspiring, but beautiful and distracting for the period. HR never jumped over 128; and the cadence for 20mph is 90 rpm (fixie is 46×16). So, that speed is kind of a nice aerobic zone. I’m going to try to put more fixie riding into my training mostly because I can and it seems like fun.
Filed under: running, training update | Tags: FIRST 5K, running, snow!, training
KW#1: WU: 1 mi easy; 4×100 strides. WO: 4×1200 w/ 400 RI. WD: 1mi easy. (abandoned)
KW#2: WU: 1 mi easy. WO: 3 mi @ ST. WD: 1 mi easy. (abandoned; tried 4 miler on treadmill: ended with ITBS knee pain)
KW#3: 7mi @ LT. (3 miler ended with ITBS knee pain)
Snow week. I bussed it to work all week. I didn’t get on the trainer. I didn’t run in the snow. I didn’t want to go to the gym. I’ve been avoiding it, but it became inevitable this week due to the lack of outdoor time.
On the good side: only three days of work (…it’s Christmas, dammit!). We had a great Christmas Eve and Christmas as a family with snow falling and sledding and all! I shoveled snow (and tested my back’s recovery). And one night I walked home from work because the buses were so few and far between. It actually felt good to exercise those few days. It’s amazing how the body misses the work.
I did get to the gym on Saturday just to get in a 4 mile treadmill session. Not having run regularly for the last two weeks; not having been stretching or using the foam roller; not doing any cross training…I’m a little depressed about my training. It’s not overtraining depression. It’s lack of continuity and lack of focus (no goals other than the 5k program).
I’d forgotten how boring the gym can be. It was not a good outing as I had hoped it would kickstart my psyche back into my swimming routine, and maybe even provoke an interest in lifting some weights or a core class. No excitement generated. But, it’s getting to be time to get back in the pool soon…to get back the lost base.
I ran with my family at the local high school track…my wife ran with me…my son rode his bike. It was good to be outside, but it ended sourly since my knee pain returned.
My goal for this next week is to run 5 days for short runs and then hop back into the FIRST program where I left off. Hopefully this will ameliorate the transition back (I thought I was done with the knee pains!!!).
Filed under: running, training | Tags: FIRST 5K, running, snow!, training
KW#1: WU: 1 mi easy; 4×100 strides. WO: 6×800 w/ 1:30 RI. WD: 1mi easy.
KW#2: WU: 1 mi easy. WO: 2 mi @ ST; 1 mi easy; 2 mi @ ST. WD: 1 mi easy.
KW#3: 7mi @ LT.
Due to continuing super icy weather, I missed the track workout(KW#1). I didn’t want to drive to the gym. I bike commuted to work one day out of the five. I didn’t even get up to get on the trainer for my cross training. I felt like a total slug. I was sleeping badly and eating office holiday treats like nobody’s business. So, I resolved to run Friday no matter the weather. Even though it was too icy to commute by bike, it was fine to run at lunch. It was gorgeous out! Cold, but beautiful skies with passing clouds and sun breaks and light flurries! What a great outing!
I’m not a misanthropic hermit, but I realized how peaceful my bike commutes are after riding the bus all week. A pair of shameless recovering druggies on one ride chatted loudly about their counselors, the economy, how Disney compared to Nazi Germany, Portland drivers in bad weather, and other things that none of the other riders cared about. What a treat! It made me wish I owned an Ipod!
KW#3, otherwise known as the long run, was abandoned due to weather. The plan had been to get to the gym, but my wife urged me not to drive as she had just been out and had the windshield freezing up on the outside reducing the visible area to a little hole. ARRGH!
Filed under: running, training | Tags: FIRST 5K, running, snow!, training
Not a great week, not a terrible week…I got my track workout in and then missed my tempo run due to a ridiculous over-late site visit for work. I made it up Saturday and was set to do my long run Sunday when an arctic storm pummeled the Portland area. My wife got her run in first thing in the morning. She went out in flurries and came back with the ground covered, temps in the 20s, and a blustery wind beating on her. My planned run time was at lunch [we trade so that our son is not left alone] but it was pretty bad by afternoon. So, the long run was abandoned. Unfortunately, this was the peak distance of the long runs. The forecast for the following week was highs in the 20’s with snow/ice/rain. This is VERY unusual Portland weather. Usually, we have overnight lows in the high 30’s with occasional rain.
KW#1: WU: 1 mi easy; 4×100 strides. WO: 10×400 w/ 1:30 RI. WD: 1mi easy.
KW#2: WU: 1 mi easy. WO: 4 mi @ MT. WD: 1 mi easy.
KW#3: 8mi @ LT. [abandoned 
]
KW#1: WU: 1 mi easy; 4×100 strides. WO: 1600, 1200, 800, 400 w/ 400 RI. WD: 1mi easy.
KW#2: WU: 1 mi easy. WO: 1 mi @ ST; 1 mi easy; 1 mi @ ST; 1 mi easy; 1 mi @ ST. WD: 1 mi easy.
KW#3: 6mi @ LT.
This week, Key Workout #1 had these splits:
1600 (8:01); 400 RI (2:59); [goal: 8:13]
1200 (6:11); 400 RI (2:52); [goal: 6:03]
800 (3:50); 400 RI (2:54); [goal: 3:58]
400 (1:42). [goal: 1:57]
This was an improvement in hitting the correct pacing and made my day! They are still a tad fast and make me wonder if I shouldn’t bump up my recommended paces from the chart.
Key Workout #2 went seemingly well too, but was way off on pace. My ST pace should be 8:46/mi. Easy pace should be 10:21/mi, but I just jogged slowly to whatever felt barely above walking. Looking back on my historical running paces, my “barely above walking” paces are remarkably close to my old run paces. I realize it’s too early to judge, but improvement is definitely happening…if only that I’m being held to a new standard.
1mi @ ST (7:31); 1mi easy (9:54); [I knew this was too fast and slowed down...]
1mi @ ST (7:52); 1mi easy (9:45) [I knew this was too fast and slowed down...]
1 mi @ ST (8:11). WD: 1mi easy (10:04).
I noted in my log, “…didn’t feel as hard it looks by the times…need to check on how this fits the plan…” Clearly about a min/mi too fast…it was a nice day out: sunny skies in November in Portland is a rare treat!
Saturday I skipped my bike ride to clean up leaves. After spending my day outside bending over picking up leaves, my hamstrings were talking to me for Sunday’s long run…loudly! I noted the mile splits in my log: 10:17, 9:37, 9:07, 9:00, 8:50 & 8:54. This was a 9:18/mi for the whole run and basically nailed my LT pace: 9:16/mi! …at least in average! (I think that’s OK from the text describing how to do the Long Run.) The run felt hard, and my HR was pretty high for me (hitting a max of 178bpm, usually about 160bpm for these runs). I can only attribute that to my new bending-over muscles.
Overall, a pretty successful week for running. I’m halfway through this program and seeing general success.
KW#1: WU: 1 mi easy; 4×100 strides. WO: 4×1000 w/ 400 RI. WD: 1mi easy.
KW#2: WU: 1 mi easy. WO: 3 mi @ ST. WD: 1 mi easy.
KW#3: 7mi @ LT.
I missed the track workout KW#1 (sloth!). The tempo run and long run went well, though my pacing is still wonky. I have treated the pace goals as a worst case and always run faster instead of hitting them dead on. I got a nice 30 mile bike ride on my fixie in between the tempo and long run. My legs were a little tired for the long run, but in a good way. On the long run, I did have a guy pacing me during miles 2 & 3 which was annoying and pushing me too fast. But I finally slowed waay off, and let him go. Luckily he was able to keep going and didn’t stop up ahead of me. I had been fearing the longer long days, but my body seems to be handling the 7milers OK. Next week has an 8, so still keeping fingers crossed.
This whole effort is intended to build some base for me to be more durable as I approach the half mary distance. So far so good; all success so far! Next week is the halfway point in this program.
