Did a 45 min run after skipping the weekend run. Felt stronger but a couple of pizza slices 2 hrs before the run bothered me. Note to self, no fatty food before running.
Aside from that it was a good run, now need to get in a 60 min run on wednesday to get ready for sunday morning race. I will try to throw in a couple of 7am 20 min runs tues, thurs to get used to the setting for the race.
Monday, February 28, 2011
Wednesday, February 23, 2011
Speed workout
Did a short speed workout, added 100m sprints but I think I put strain on my ankle leading to cutting the workout short. Need to gradually include different training sets and mix things up.
2X100m: 20s, 19s
2x200m: 47s, 46s
1X400m: 1:50s
2X100m: 20s, 19s
2x200m: 47s, 46s
1X400m: 1:50s
Tuesday, February 22, 2011
Short run 3.7 @ 8:53min/mi pace
Did a short but a min/mi faster run to get out the lactic acid build up and soreness.
It was short but felt good on a cooler day than normal. Cant wait to run on March 6th. I will do one more short run a speed workout and on sunday run at 7am for an hour to simulate the race timing.
Next week is race week so just two easy pace 45 min runs, no speed workout no leg workout in gym. No workouts at all on Fri, Sat not even gym, just an easy swim class on Fri morning.
It was short but felt good on a cooler day than normal. Cant wait to run on March 6th. I will do one more short run a speed workout and on sunday run at 7am for an hour to simulate the race timing.
Next week is race week so just two easy pace 45 min runs, no speed workout no leg workout in gym. No workouts at all on Fri, Sat not even gym, just an easy swim class on Fri morning.
Sunday, February 20, 2011
My first 13.1 mi training run
This is a milestone that I never thought I would achieve and that too I finished at nearly my target of 10min/mi. I finished in 2:13 on a sunny early afternoon with 60F temperature. I prepared by having a couple of slices of bread with peanut butter, cup of oatmeal, coffee around 2 hours before the run. I carried a bottle of water and off to run.
First up, I felt a bit heavy in the stomach, so I guess I need to eat 3 hours prior. As the run progressed I felt the heaviness disappear and I consciously tried to keep a steady 10 min/mi pace. I also reduced the walkin breaks and used it only when I felt I was breathing hard. I think walkins help but should be used only when required because otherwise they break the running rythm.
The course which winded through La Jolla Shores has a 2 mi uphill run, out of which 1 mi is at 2% gradient and a mile at nearly 7% gradient. I tried to finish strong on the hill, and the steepest mile i ran with 3 min strong runs, 1 min breaks and I put effort to finish strong. Another thing I did was to do a strong 1 mile run after the hill to get back the rythm and make up time. I think last few runs I have not picked up rythm and slacked off, resulting in bad times so this time right after the hill also i ran hard.
The key to time is for me to keep comfort breathing while running as hard as I can at the breathing rythm and keeping check of it periodically to watch for slack.
The last two miles were just on inspiration my back and hip were sore, so I did all i could to finish strong and I think now I am ready for the El Paso half marathon. On a side note I think the speed workouts help and taking a weekend off before this run also helped.
First up, I felt a bit heavy in the stomach, so I guess I need to eat 3 hours prior. As the run progressed I felt the heaviness disappear and I consciously tried to keep a steady 10 min/mi pace. I also reduced the walkin breaks and used it only when I felt I was breathing hard. I think walkins help but should be used only when required because otherwise they break the running rythm.
The course which winded through La Jolla Shores has a 2 mi uphill run, out of which 1 mi is at 2% gradient and a mile at nearly 7% gradient. I tried to finish strong on the hill, and the steepest mile i ran with 3 min strong runs, 1 min breaks and I put effort to finish strong. Another thing I did was to do a strong 1 mile run after the hill to get back the rythm and make up time. I think last few runs I have not picked up rythm and slacked off, resulting in bad times so this time right after the hill also i ran hard.
The key to time is for me to keep comfort breathing while running as hard as I can at the breathing rythm and keeping check of it periodically to watch for slack.
The last two miles were just on inspiration my back and hip were sore, so I did all i could to finish strong and I think now I am ready for the El Paso half marathon. On a side note I think the speed workouts help and taking a weekend off before this run also helped.
Friday, February 18, 2011
Swim workout
Ok so i did a swim workout, i belive it was 750 yards plus 400 approx of kick board.
I think this is down to a technique, I have gotten better but still below average.
This is what I have to do
1) Keep body afloat with hips high and not slanted
2)Head not too down but at 45 degree gazing slightly forward so that ears and
forehead is in water but top of head is forward
3) The hand coordination, yes thats an issue, I need the hand to finish such that when i finish the pull, and take it forward, pinky comes out with elbow high palms facing out and thumb side and fingers enter water and then stretch it. In this way the shoulder goes front and the pulling hand shoulder is back. This is the coordination. Second the pulling hand should finish such that imagine I am scooping and throwing sand behind, so the pull finishes at the back pocket.
4) I should alternate breathing on both sides, every three for relaxed and every five for speed. Also for speed rotate the shoulder faster.
Bottom line, I need to focus on technique and get faster with less effort. I am still 40% slower than my peers.
I think this is down to a technique, I have gotten better but still below average.
This is what I have to do
1) Keep body afloat with hips high and not slanted
2)Head not too down but at 45 degree gazing slightly forward so that ears and
forehead is in water but top of head is forward
3) The hand coordination, yes thats an issue, I need the hand to finish such that when i finish the pull, and take it forward, pinky comes out with elbow high palms facing out and thumb side and fingers enter water and then stretch it. In this way the shoulder goes front and the pulling hand shoulder is back. This is the coordination. Second the pulling hand should finish such that imagine I am scooping and throwing sand behind, so the pull finishes at the back pocket.
4) I should alternate breathing on both sides, every three for relaxed and every five for speed. Also for speed rotate the shoulder faster.
Bottom line, I need to focus on technique and get faster with less effort. I am still 40% slower than my peers.
Thursday, February 17, 2011
6.2 mi cold morning run
Today went for a cold morning run temperature around 50f. Wore a thin sweater and normal running clothes. The run was cold to start with and probably got 5 degrees warmer by the time I finished. Overall I did feel pretty normal, only concern is that sweater is not ideal it does not ventilate and becomes wet. Maybe I need to experiment with a hoodie or thermals.
Wednesday, February 16, 2011
Swim workout
Today was swimming day and its good being cloudy rainy day and all. Last time around one fundamental flaw of my body not floating while doing free style was corrected. Today I continued work on it and am getting better, less tired and more relaxed. Yet, much needs to improve, I need to continue with the body positioning, at the same time my strokes are not generating much power.
A couple of things I need to work on next time, clapse fingers closer to become like a paddle, and make the stroke finish towards the back pocket. I need to be able to go faster, right now my best is 50 yards in 67 seconds with 52 strokes, sum it to get 119, rest of the class was averaging around 80 !
Other points I need to make sure that my strokes are not the catchup style, i.e. the hands thats pointed forward, waits for the storking hand to come forward before starting the stroke. Another is roll of the trunk in direction of forward hand to get a better S-curve stroke and lastly make sure to form chicken to put the hand forward.
A couple of things I need to work on next time, clapse fingers closer to become like a paddle, and make the stroke finish towards the back pocket. I need to be able to go faster, right now my best is 50 yards in 67 seconds with 52 strokes, sum it to get 119, rest of the class was averaging around 80 !
Other points I need to make sure that my strokes are not the catchup style, i.e. the hands thats pointed forward, waits for the storking hand to come forward before starting the stroke. Another is roll of the trunk in direction of forward hand to get a better S-curve stroke and lastly make sure to form chicken to put the hand forward.
Tuesday, February 15, 2011
Speed workout
short 30 mins speed workout, rests between splits till breathing was normal.
2X200 48s,46s
2X400 1:44, 1:41
2X800 4:03, 4:04
Building up distance added speed, should may start with a couple of 100m and go upto a mile.
2X200 48s,46s
2X400 1:44, 1:41
2X800 4:03, 4:04
Building up distance added speed, should may start with a couple of 100m and go upto a mile.
Monday, February 14, 2011
Attack of the torrey pine hills
Finally took it to the torrey pine hills and ran down to the hill to the beach and back to SDSC. A 6.7 mi run that had 2 miles of non-stop uphill, 1 mi at > 5% gradient, took that with a couple of walkins of 1 min mixed with runs of 3 mins. Turns out thats not bad and still had sufficient strength to finish the rest of this hill. Overall it was 10:30 min/mi with additional walkins (3-4) apart from the hill and feeling ok so far.
Took weekend off
Decided to cool my heels so to speak and take the weekend off. Give a chance for some of my aches and niggles to go away. But today I will be trying the torry pine 7mi run from SDSC
Its got 1mi of climb at 5% - 7% gradient and another 1.0 mi at 2% or so gradient in one stretch. Lets see how that goes.
http://www.mapmyrun.com/routes/view/27273964
Its got 1mi of climb at 5% - 7% gradient and another 1.0 mi at 2% or so gradient in one stretch. Lets see how that goes.
http://www.mapmyrun.com/routes/view/27273964
Friday, February 11, 2011
Good Swim today finally getting it right !
I am learning to swim and taking a lesson where we do some basic drills. I am not sure if I can show it scientifically but I seem to benifit by swimming on my non-running days.
Today i made some good strides to becoming a swimmer, one of the big problems I had was bad body positioning, so to speak my legs were down and body was at a slant and i was dragging through water. Resulted in being out of breath, tired, pains in shoulder and some stress on neck and back. I tried to correct it my pinning my chin to my chest trying rolling with the stroke etc, but I still felt a drag and it wore me down.
Finally today coach saw it and in one stroke corrected it. Asked me to float on my chest with head down in water and said thats how my body should be, back relaxed not bent and position as if floating. Its also called do so as "butt is reaching for air" or the "butt up" position. Whatever it is, it can be said your trunk (chest back) should be afloat and you should feel it, kinda like what you would if you swam with a buoey between your legs. In this case your limbs move (arm legs) hips start the movement and your trunk just naturally rolls in direction of the forward arm. Secondly, breath by rolling your head, nothing new here, but dont press down on the forward arm, just roll head so that one half of head is in water, the purpose not to loose the floating.
Did that feel good or what, I did not feel tired, breath was normal and all my shoulder aches and pains just went away. Now I need to practice this new "normal" and put it in other strokes where relevant.
Today i made some good strides to becoming a swimmer, one of the big problems I had was bad body positioning, so to speak my legs were down and body was at a slant and i was dragging through water. Resulted in being out of breath, tired, pains in shoulder and some stress on neck and back. I tried to correct it my pinning my chin to my chest trying rolling with the stroke etc, but I still felt a drag and it wore me down.
Finally today coach saw it and in one stroke corrected it. Asked me to float on my chest with head down in water and said thats how my body should be, back relaxed not bent and position as if floating. Its also called do so as "butt is reaching for air" or the "butt up" position. Whatever it is, it can be said your trunk (chest back) should be afloat and you should feel it, kinda like what you would if you swam with a buoey between your legs. In this case your limbs move (arm legs) hips start the movement and your trunk just naturally rolls in direction of the forward arm. Secondly, breath by rolling your head, nothing new here, but dont press down on the forward arm, just roll head so that one half of head is in water, the purpose not to loose the floating.
Did that feel good or what, I did not feel tired, breath was normal and all my shoulder aches and pains just went away. Now I need to practice this new "normal" and put it in other strokes where relevant.
Thursday, February 10, 2011
Bad run with a sore ankle
Tried to run a 6.5 mile route and learned a valuable lesson. Keep a day of rest after speed workout and sore ankles dont do good while running. Whereas maybe sore calf quads etc can be managed, its not the case with ankles. I averaged 13mi/miles and the soreness got real bad 2 miles into the course so I had to do a lot of walkins and slow jog to make it back. Did a total of 5.5 miles of the planned route
Wednesday, February 9, 2011
Speed workout today
I did the speed workout today, 6X800M workouts with 400M walkins between. Started with a 800M slow jog, some strecthing and that was enough to warm me up.
I did much better on this my second speed workout. My times were 4:11, 4:06, 4:07, 4:10,4:12,4:09. I averaged 8:18 min/mi and I am closing on my target of 8:00 min/mi
I think the walkins rather than just resting helped me feel more relaxed and not sore as I was on the first time I tried this workout.
I also focused on checking my breathing, I attempted to be just a notch above comfort pace, but not too much more. Next time I want to make sure that my hand and leg movements are more natural and free flowing I think I was too conscious this time.
I did much better on this my second speed workout. My times were 4:11, 4:06, 4:07, 4:10,4:12,4:09. I averaged 8:18 min/mi and I am closing on my target of 8:00 min/mi
I think the walkins rather than just resting helped me feel more relaxed and not sore as I was on the first time I tried this workout.
I also focused on checking my breathing, I attempted to be just a notch above comfort pace, but not too much more. Next time I want to make sure that my hand and leg movements are more natural and free flowing I think I was too conscious this time.
First 10+ miler
Ran my first 10+miler run, 11 miles to be exact on Feb 5th 2011 and run it a shade under 2 hours (1:59:11). There was another first, I ran with a 16oz water bottle with some bitings and took some walk ins. I think it all worked, walking 15-30s say every 10 mins or so breaks the monotony and I found it useful when I was running up a long 1.5 mile hill with a high gradient. It helps relax the running muscle and gives a boost to carry through the tough stretch.
I have read about over hydrating so I was carefull about water consumption just taking my first sip after 60mins into the run and always taking small sips. In the end I was left with half the water and I did not feel dry in my mouth so I think I did Ok.
Another thing I added was a 5min slow jog and 5 mins walk to cool down. All this meant that, and to my pleasant surprise, that I felt pretty good after the run and did not have any unusual aches pains or cramps.
Feeling good, I think I have a a crack at the El Paso half marathon coming up on Mar 6th ....
I have read about over hydrating so I was carefull about water consumption just taking my first sip after 60mins into the run and always taking small sips. In the end I was left with half the water and I did not feel dry in my mouth so I think I did Ok.
Another thing I added was a 5min slow jog and 5 mins walk to cool down. All this meant that, and to my pleasant surprise, that I felt pretty good after the run and did not have any unusual aches pains or cramps.
Feeling good, I think I have a a crack at the El Paso half marathon coming up on Mar 6th ....
Thursday, February 3, 2011
Useful links
So this my nth post today but hope that this list of links helps a new runner
100 tips http://completerunning.com/archives/2006/09/12/100-beginner-running-tips/
map runs and get elevation data etc http://www.mapmyrun.com/
sites: http://www.active.com/ http://www.runnersworld.com/
Jeff Galloway training guide http://www.jeffgalloway.com/training/index.html
Hal Highdon http://www.halhigdon.com/index.html
Post a question on facebook and experiment and adapt. I have mixed the training approaches to make progress towards my current goal and have found a recipe that works for me. I am sure I will change my training as i get stronger faster lighter and have different race goals, but for now my mantra is "Keep it simple stupid (Kiss) " ...
100 tips http://completerunning.com/archives/2006/09/12/100-beginner-running-tips/
map runs and get elevation data etc http://www.mapmyrun.com/
sites: http://www.active.com/ http://www.runnersworld.com/
Jeff Galloway training guide http://www.jeffgalloway.com/training/index.html
Hal Highdon http://www.halhigdon.com/index.html
Post a question on facebook and experiment and adapt. I have mixed the training approaches to make progress towards my current goal and have found a recipe that works for me. I am sure I will change my training as i get stronger faster lighter and have different race goals, but for now my mantra is "Keep it simple stupid (Kiss) " ...
Registered for La Jolla Half marathon
Just wanted it out there, I am running the half marathon on April 17th 2011 :)
I might also do the el paso half marathon on Mar 6th 2011 if my training gets me to the point, I am at 9miles long runs, I want to see if I can get it upto 12miles. So its now a race between which of these two half marathons will be me first ever such run woohoo , well fingers crossed I will do both.
I might also do the el paso half marathon on Mar 6th 2011 if my training gets me to the point, I am at 9miles long runs, I want to see if I can get it upto 12miles. So its now a race between which of these two half marathons will be me first ever such run woohoo , well fingers crossed I will do both.
Tried my new shoes today on 5 3/4 mile run
Ok so I took the pair of shoes for a short run at lunch break. The good news is no awkward injuries, felt snug fit, and looks like we have a winner. It was a bit chilly, but 60F is a sahara compared to whats happening around the country, yes I ran without any additional layers, ahh cozy san diego :)
I just made a bit of modification to my approach, following jeff galloways training tip, to include walk breaks (http://www.jeffgalloway.com/training/walk_breaks.html). Instead of a pre-calculated breaks I just walked across traffic lights so 10-15sec of walks. Total of 7 or 8 walks and I was still on time and less sore. Maybe I should try more of these, but I dont like getting too technical or else that will play on my mind while I run "take break every XX mins", nah I think I will try and do it when I feel like I need one.
I just made a bit of modification to my approach, following jeff galloways training tip, to include walk breaks (http://www.jeffgalloway.com/training/walk_breaks.html). Instead of a pre-calculated breaks I just walked across traffic lights so 10-15sec of walks. Total of 7 or 8 walks and I was still on time and less sore. Maybe I should try more of these, but I dont like getting too technical or else that will play on my mind while I run "take break every XX mins", nah I think I will try and do it when I feel like I need one.
Bought some new shoes and a running bottle
So after running around in a pair of NB for a long while I decided to finally get some new shoes. After yelping for reviews I decided to go down to San Diego Running Institute (http://www.sdri.net/). Its a nice place, small, cozy and friendly. I was first given a shoe fitting test that included some measurements and analysis of my walk by a device. Turns out I have neutral shape. Never have put some much thought to shoes, but I learned today that my left foot is 1/4" smaller and right foot pinky toe needs slightly wide shoes. Oh well ending getting size 10 brooks neutral fit and a bottle of water and a year membership, entitles me to 15% off every purchase plus lots of free advise from the knowledgeable staff.
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