Training Update: Aug 8 - 21

August 8th -14th

Most of this week was spent at Hilton Head Island. It was fantastic to be away from work for awhile and to be able to spend time with the family on the beach. That is basically all we did and I loved it.



Straight Up Chillin'


Straight Up Nappin'


Straight Up Momin' It




The training runs were nice because of the scenery change and they were incredibly flat. I also saw deer one morning which is always cool. However, even though I was up early, I don't think it was every much below 80 and the humidity was high but I have gotten used to that. Saturday was a 15 mile long run in Charlotte and I ran the 2nd half of the Thunder Road Marathon course. I hate I will not be able to run that marathon this year as it thoroughly kicked my ass last December and I want revenge. But it will come in due time.

Total mileage: 51


Aug 15 - 21st

The weather cooled a bit and I was able to enjoy some runs in the 60s. Oh, I can't wait for more weather like this. Below are the stress workouts which I was successful in achieving goals.

Stress 1: 10 x .25 mile @ 77-81 pace with .25 mile jog recovery (1 mile warm-up & cool-down)
Stress 2: 3.5 mile Progression Tempo run starting at 6:30 and finishing at near 6:00 pace (1-2 mile warm-up and cool-down)
Stress 3: 11-12 miles steady state (7:00-7:20 pace)
I really enjoy the Steady state runs as they are still long but at a nice quick pace. I will also add the 6th .25 mile on my interval work, I accidentally dropped a 74 second run. Whoops! Sunday of this week, I was totally TKO'ed with some sort of illness. It was a struggle to get out of bed and felt nauseous all day on Sunday. But as quickly as it came, it was gone.

I'm looking forward to next week as I prep for the Greekfest 5k and I hope to finally break the 18 mark and then I begin my specific phase training for the Richmond Marathon. Wahoo!!!

Week of June 6th -12th

Schedule
3 Easy runs of 5-6 miles @ 7:30-8:30 pace

1 Recovery day:  rest or 2-3 mile jog

3 Stress Workouts

                Stress 1:  4 x 1 mile @ 5:40-5:50 with .5 mile jog recovery (1 mile warm-up and cool-down)

               Stress 2:  3.5 mile Progression Tempo run @ 6:30 1^st mile – 6:00 pace last half mile

   (1 mile warm-up and cool-down)

               Stress 3:  12-14 miles easy pace (7:30-8:30 pace)

Results:
Stress 1 - 5:47, 5:46, 5:48, 5:47
Stress 2 - 6:27, 6:15, 6:05, 3:01 (Half)
Stress 3 - 14.14 in 1:50:09

Total Mileage - 47.22

This week the heat was down from last week and I ran a couple times inside.  The 4x1 Mile Repeats were challenging but the most entertaining part was on the way home (Click here).

Thursday's Progressive run looked to be a reasonable easily run for a stress run.  Also it had rained early in the afternoon so it was a little cooler.  I chose a hilly course (which really I did not choose that is just the way it is running in Charlotte).  I had some downhill on the first mile but rolling hills after that and finished the last .25 mile up a hill at ~6:00 minute pace.  I am not sure if it was the heat, the speed, and/or the hills but I was spent at the end.  After my cool down, the body was tired.  I think the trifecta made that a brutal run, but what don't kill you makes you stronger.




Friday was an easy run after work.  Saturday's long run had me out the door by 8ish and that just won't cut it in the summer time.  Nice run, but it was pretty warm and super humid by the end of the run. I have got to get started earlier if I am going to survive the summer.

Sunday was one of my favorite runs of the week.  Only 2.8 miles but I got to run with this chick.



Sunday Running Partner



Nice week of running and I really looking forward to next week and getting a race in.

What's Hotter Than Florida? Charlotte (Apparently)

For this addition we play a little a catch up and we will be centered around training (Heads up:  Next week will be on training too).  After exchanging emails with my coach, I had my new plan in hand, and as promised, we would be stepping it up.  There is no race on the schedule until June 18th so I will be focused on training and trying to improve. 


Week of May 23rd - 29th
This week consisted of 3 Easy Runs, 3 Stress Runs, and trip to Jacksonville, Fl for Memorial Day Weekend.  The scheduled stress runs were as follows:

               Stress 1:  5 x .75 mile in 4:15 – 4:20 w/.5 mile jog  rec (1 mile warm-up &cool-down)

                         Results:  (4:17, 4:17, 4:18, 4:21, 4:22)

               Stress 2:  6 mile Tempo run @ 6:30-6:45 pace (1 mile warm-up and cool-down)

                          Results: 6 miles @ 6:36 plus W/u & C/d

               Stress 3:  12-14 miles easy pace

                          Result: 14 miles @ 7:56 pace

This week it was starting to get hot and it impacted some of the workouts.  However the long run was in Jacksonville Beach, Fl (click here for Family photos) and this was hottest and most exposed. 

House in Ponte Vedra

I got a little sunburned on the run (who knew you needed sunscreen in Florida) and after seeing some nice houses when I ran in to Ponte Vedra (Home of TPC Sawgrass), I was quite bored because they all looked the same.  The roads were flat and straight so I could see forever.  I was ready to be done.  However, I would like to thank the house in Jax Beach that had the free water out by the street.  That was much needed on the return run when my water supply was running low. 

Total Mileage: 45.9 on 6 runs

Week of May 30th - June 5th

We returned from the beach on Monday, and I was ready for a break from the heat of Jacksonville. But when we got home and I looked at the weather for Charlotte it was going to be in the upper 90s all week (Whiskey Tango Foxtrot).   I quickly checked to make sure I was not looking at Jacksonville weather and confirmed I was not. Jacksonville was locked in to mid-80s and I was ready to head South for cooler weather. But alas this did not happen.  In addition to the heat I was also exhausted from the trip because sleeping with a family of four in hotel room with a loud A/C had not worked out well for me.  Also I did enjoy several adult beverages during the trip, and I was feeling the residual effects.  Still I managed through the week's workouts.



Adult Beverages!



Running Schedule:

3 Easy runs of 5-6 miles @ 7:30-8:30 pace

1 Recovery day:  rest or 2-3 mile jog

3 Stress Workouts

Stress 1:  10 x .25 mile @ 80-84 with .25 mile jog recovery (1 mile warm-up and cool-down)

        Results: 82,82,83,83,82,82,83,83,83,82

Stress 2:  5 x 1 mile @ 6:00-6:15 with .25 mile jog recovery (1 mile warm-up and cool-down)

        Results: 6:11, 6:09, 6:10, 6:11, 6:11

Stress 3:  10-12 miles steady state (7:00-7:20 pace)

        Results: 11.6 @ 7:06 pace

The first two runs were done in the evening heat and it sucked.  But glad it is over. On to next week.