Weekend workouts/training/etc
Happy holiday weekend everyone! I hadn't run since Wednesday so our long run today (Sunday) was fueled by massive amounts of vacation/family/junk food! Gained a few lbs but today's run of 13 miles should surely help compensate....
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
This whole past week has been kind of a waste - so I am going to call it a "rest week" haha
Most days I at least walked a mile at lunch with a lady at work. A couple of nights I rode the stationary bike or elliptical for 15 minutes - but other than that? Nothing since Tri training last Sunday. Well, I did scrape the popcorn ceiling off of my parent's living room, which took HOURS. Took my mom swimming a couple of times, but that doesn't involve much on my part.
This morning was Tri training and I could tell I slacked all week. We swam in the sound side (bay) since the weather has been kind of rough, there was a rip current advisory for the Gulf. Swam 150-200yds, biked 13 miles, ran / walked 2 miles. I felt like I had just done the complete Tri course. :/
Tomorrow I see the orthopedic surgeon about my right shoulder - it "popped" a couple of months ago and I have had trouble with it since - especially the swims are painful so I am concerned.
COURAGE TO START, STRENGTH TO ENDURE, RESOLVE TO FINISH
HW 353 SW 317 Original GW 180 Current Wt 170
First 5k 59:18; 5k PR 32:06; 1st 10k 1:20:27; PR 1:08:36
1st Half Marathon 2:48
Pensacola Double Bridge Run 15k- 1:47:34
Three Sprint Triathlons
Training now for my first Marathon so Saturday was my first 'long' run of the training program. The goal was to run 7.5 miles, my previous longest run was 6.8 miles (1:26:26, 12:44 avg mile)
I planned out a nice big loop through several neighborhoods and made one error, and ended my run at 8.64 miles, 1:38:31, 11:24 mi pace.
I am using the Jeff Galloway, Run-Walk-Run method of training for the marathon, basically you build in walk breaks from the very beginning and on the "run" portions you end up having more energy. So far I am seeing FASTER pace times with this system, basically running 2 minutes, walking 1 minute. Sometimes as high as running 2.5-3 minutes before a walk break if I set a mini goal, to the bottom of a hill or to an intersection, etc.
Set new PR all week with this system, best 5k time today at 32:40 (beating my new PR from Saturday of 33:01) and 10k on Saturday of 1:08:31.
Sam
sounds like the training is working out well for you! Awesome!!
First ultra: Stone Mill 50 miler 11/15/14 13:44:38, First Full Marathon: Marine Corps 10/27/13 4:57:11, Half Marathon PR 2:04:43 at Shamrock VA Beach Half-Marathon, 12/2/12 First Half-Marathon 2:32:47, 5K PR Run Under the Lights 5K 27:23 on 11/23/13, 10K PR 52:53 Pike's Peek 10K 4/21/13, (1st timed run) Accumen 8K 51:09 10/14/12.
