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Monday: Rest day! Went to the Twins game. Ate some good food. Including this:
Tuesday: ran 3 in 31 minutes.
Wednesday: Strength training (glutes and core) at the gym.
Thursday: ran 3.1 miles in 30 minutes.
Friday: ran 2.5 miles in 25 minutes over lunch.
Saturday: Biked 9.13 in 41 minutes.
Sunday: Glorious run (and on the (dread)mill!!) 6.2 miles in 1:01. From Dailymile - Was planning to run the Get in Gear route with friends this morning but we weren’t sure if the weather would hold out. So I reluctantly headed to the gym and did the longest run I’ve done in awhile on the treadmill. The plus? Of course it’s much easier to pace. My splits:
Mile 1 - 10:20
Mile 2 - 10:10
Mile 3 - 10:00
Mile 4 - 9:50
Mile 5 - 9:40
Mile 6.2 - 9:31
I started the week off with my favorite core class at the gym and have a 3-miler on the schedule for tomorrow!
I’ve never worried about running fast. Therefore, I never tried to run fast.
Recently, I’ve been running with some friends who are faster than me. Surprisingly, I’ve been able to keep up — and dare I say, with ease!
Also, I have decided to set goals for finish times for both Grandma’s half AND the TC Marathon. (not sure I’m ready to share what those times are yet.) — so instead of just running 3 milers as usual, when my training schedule calls for a tempo run, etc. I’ve decided to actually incorporate some speedwork.
The only problem is, I’m not sure really “how” to do this. I worry about doing too much, too fast, too soon. I find all of the articles I read about speedwork and training to be really confusing.
So who has advice for me? How do you incorporate speedwork into your training?
Week 2 of Grandma’s half marathon training looked something like this:
Monday: My favorite Monday core class at Lifetime.
Tuesday: body revolution spin class. consists of 30 min on the bikes, 15 min of circuits and 15 min of krankcycle.
Wednesday: ran 3 miles in 31 minutes.
Thursday: ran 2.5 in 25 minutes. Ran over my lunch break so didn’t have quite enough time to get in the 3 miles that was on my training schedule.
Friday: biked 10.68 in 46 minutes.
Saturday: Get in Gear preview run. Training schedule called for a 5-miler, but I wanted to take advantage of this preview run. Ran 6.3 in 1:05.
Sunday: biked 15.64 in 1:15.
Next week I hope to get in some yoga and make sure to get in a strength training session.
With a half marathon in June, a triathlon in July (my first), and a full marathon in October (also my first), and only 24 hours in the day, it’s been interesting to try and put together training schedules for myself. Things come up and my schedule gets thrown off or I miss a workout. As an extreme Type-A personality, this has also proved to be frustrating.
I’m trying to find time to get in my short runs, tempo runs, speedwork, long runs, time on the bike, time in the pool, yoga for injury prevention, strength training. Oh, and time to eat(right), sleep and try and be a decent wife and friend and not be totally anti-social.
I’m not complaining. Seriously. I figured out a loooong time ago that I am incapable of not being busy – it’s just that I like to do things the “right way” and I find myself stressing over this.
What I’m trying to do, and have been successful at, is setting a baseline – a bare minimum, of sorts. I get my long run and two short runs in a week and if I can get on my bike or to spin class at least once a week (for now) – that’s great. I’ve also been getting in a couple of days of strength training – one focusing on my legs and upper body and the other day on core work. As it gets a little closer to the tri, I’ll need to tweak this a bit (I really need to start getting in the pool) but for now, I’m trying to just relax and go with the flow….as much as I can :)
Well, my first week of half marathon training is behind me. It looked something like this:
Monday: rest - after a weekend of long bike rides, a run and a personal training session, I decided to skip my Monday core class at Lifetime and rest.
Tuesday: ran 3 miles in 30 minutes on the treadmill at LTF.
Wednesday: strength training - went over my lunch hour. Warmed up with a walk on the treadmill and then did the core/glut workout my trainer gave me.
Thursday: ran 2.92 miles in 30 minutes. Ran with a friend and was short on time, but felt great — like I could’ve gone much further!
Friday: spin class. Total body fusion with 30 min on the spin bike and 30 min of upper body on the krankcycle.
Saturday: rest - went to Wits at the Fitzgerald Theatre on Friday night and was waiting in line for the bathroom during intermission when I started feeling lightheaded and warm. I dismissed it, and blamed it on maybe feeling a little buzzed from my Tina Louise (whiskey/ginger) but soon my ears started ringing and the next thing I knew, people were offering to help me up off of the ground. Still not totally sure what caused me to faint, but I still felt off on Saturday and decided to focus on hydrating and rest.
Sunday: ran 4 miles in 42:42. Felt great today — headed out this morning while it was still cool. Looking forward to the Get in Gear Preview Run next weekend!
Bright and early Saturday morning, I attended the Run Injury-Free seminar put on by the Regions Rehabilitation Institute and Health Partners Orthopaedics and Sports Medicine. As the poster child for pretty much everything “what not to do” related to running and injuries, I figured it was a good idea to attend. The seminar kicked off with Heather Cichanowski, MD, a HealthPartners Medical Group sports medicine physician who talked about running knee injuries. Then, there was a really interesting talk about cadence training by HealthPartners physical therapist, Lisa Zeman.
Next up was the keynote speaker, local celebrity athlete/Olympian Carrie Tollefson. She talked about her many injuries and how she overcame them, and then of course talked about her running successes.
The rest of the seminar was spent in breakout sessions to give small groups more attention about certain topics. I attended: running nutrition, shoes and orthotics, yoga for runners, running after injury and gluteal strengthening. I had to leave early to have lunch with my family (Brasa, ftw!)
I definitely plan to incorporate some of the gluteal strengthening into my routine as well as try out some cadence training.
I left motivated and had a fantastic run in the nice weather Saturday afternoon.
Sunday, I tweaked my knee in my tennis match but it was nothing that my monthly massage couldn’t take care of :)
Today was a beautiful day outside and I for sure took advantage of it. I started by facilitating a WCCO TV interview for Girls on the Run Twin Cities and then had a lovely run with KK around Lake Harriet. There were SO many people out running, walking and biking!
Kris is a faster runner than I am, so I picked up the pace a bit more than I am used to. It felt great and we did 3.5 mi in 34 min!