While the weather this week was supposed to be pretty miserable, it ended up working out to be quite nice for pretty much all of my runs. This morning's 10K was certainly a cold one, but nothing that a few layers couldn't take care of. It was snowing quite a bit for my walk this afternoon, however not enough had accumulated yet to pose much of an issue for me (although the cars were having some trouble with it). Tomorrow is likely to be interesting, but I'll likely cover that in another post.
Thanks to that weather, all of my sessions this week went pretty much as planned. As such, the only thing of note was that I increased my tempo pace a little as my heart rate wasn't getting as high as it used to. I managed to complete my 8K run on Tuesday in 34:13 at roughly a 4:15 pace. My heart rate averaged about 172bpm, or a little under 75% HRR which is about right for this sort of run. For comparison, last week's tempo run averaged 165bpm for its 4:26 pace, which only works out to about 70% HRR.
Weekly Totals:
Running: 58km
Walking: 36km
Cycling: 150km
Total: 244km
Naturally, the storm system that is moving through right now is likely to make tomorrow's long run somewhat interesting. While I can deal with the cold, snow accumulation could add some complexity to my 20K route as the city often takes its time to clear some portions of it. Either way, there isn't a whole lot that I can do about it so it'll just be a matter of doing whatever I can to work around the obstacles. Fortunately, I'm not in any sort of formal training regimen so if I have to slow down a bit it won't be the end of the world ;)
Upcoming Week:
Sun (AM/PM) 21.1K LSD
Mon 50K Cycle
Tue 8K Tempo
Wed (AM/PM) 30K Cycle/10K Steady
Thurs 10K Steady
Fri 50K Cycle
Sat 10K Steady
Showing posts with label tempo. Show all posts
Showing posts with label tempo. Show all posts
Saturday, December 13, 2008
Saturday, December 6, 2008
Week 49: Review
While the weather this week was supposed to be pretty miserable, it ended up working out to be quite nice for pretty much all of my runs. This morning's 10K was certainly a cold one, but nothing that a few layers couldn't take care of. It was snowing quite a bit for my walk this afternoon, however not enough had accumulated yet to pose much of an issue for me (although the cars were having some trouble with it). Tomorrow is likely to be interesting, but I'll likely cover that in another post.
Thanks to that weather, all of my sessions this week went pretty much as planned. As such, the only thing of note was that I increased my tempo pace a little as my heart rate wasn't getting as high as it used to. I managed to complete my 8K run on Tuesday in 34:13 at roughly a 4:15 pace. My heart rate averaged about 172bpm, or a little under 75% HRR which is about right for this sort of run. For comparison, last week's tempo run averaged 165bpm for its 4:26 pace, which only works out to about 70% HRR.
Weekly Totals:
Running: 58.3km
Walking: 39.2km
Cycling: 150km
Total: 247km
Naturally, the storm system that is moving through right now is likely to make tomorrow's long run somewhat interesting. While I can deal with the cold, snow accumulation could add some complexity to my 20K route as the city often takes its time to clear some portions of it. Either way, there isn't a whole lot that I can do about it so it'll just be a matter of doing whatever I can to work around the obstacles. Fortunately, I'm not in any sort of formal training regimen so if I have to slow down a bit it won't be the end of the world ;)
Upcoming Week:
Sun (AM/PM) 20K LSD
Mon 50K Cycle
Tue 8K Tempo
Wed (AM/PM) 30K Cycle/10K Steady
Thurs 10K Steady
Fri 50K Cycle
Sat 10K Steady
Thanks to that weather, all of my sessions this week went pretty much as planned. As such, the only thing of note was that I increased my tempo pace a little as my heart rate wasn't getting as high as it used to. I managed to complete my 8K run on Tuesday in 34:13 at roughly a 4:15 pace. My heart rate averaged about 172bpm, or a little under 75% HRR which is about right for this sort of run. For comparison, last week's tempo run averaged 165bpm for its 4:26 pace, which only works out to about 70% HRR.
Weekly Totals:
Running: 58.3km
Walking: 39.2km
Cycling: 150km
Total: 247km
Naturally, the storm system that is moving through right now is likely to make tomorrow's long run somewhat interesting. While I can deal with the cold, snow accumulation could add some complexity to my 20K route as the city often takes its time to clear some portions of it. Either way, there isn't a whole lot that I can do about it so it'll just be a matter of doing whatever I can to work around the obstacles. Fortunately, I'm not in any sort of formal training regimen so if I have to slow down a bit it won't be the end of the world ;)
Upcoming Week:
Sun (AM/PM) 20K LSD
Mon 50K Cycle
Tue 8K Tempo
Wed (AM/PM) 30K Cycle/10K Steady
Thurs 10K Steady
Fri 50K Cycle
Sat 10K Steady
Tuesday, October 21, 2008
Winter is on its way...
After quickly checking the weather this morning, my original plan was to do my 7K tempo run in the morning and then do a 30-50km ride in the afternoon when the rain was supposed to stop. I was supposed to do an 80K ride yesterday, however as it rained for most of the day I had to give up on that plan and simply did two 11K walks instead. As such, I was hoping to make up for part of that today after I did the scheduled run. Regardless, I headed out about 10:00, and as soon as I got out there it was clear that the wind (which I didn't pay attention to in the weather reports) was going to be an issue.
My route this time around was basically a straight shot down a major road, which provides me with a relatively flat course (versus the hilly routes that I usually use). For tempo runs this is generally a better match, as it allows me to operate at the right level without having to worry about burning myself out on the hills. The downside to this route, however, is that it is much more exposed than the residential streets that I usually run on, so the effects of the wind were more pronounced than normal. Adding to the complexity was that this was my first attempt at doing a tempo run completely by feel (I did last week's on the treadmill), so there was going to be some difficulty in allowing myself to go at the correct speed (4:30/km) without loosing control.
Either way, I hit the 1K mark in 4:42, about 12 second slower than planned so I stepped things up a bit. I accelerated a bit too much, however, and did the second kilometer in 4:22 so I pulled back a little to correct for that. By the 3K mark, I managed to get myself to the right pace - finishing it in 4:29. This continued to the 3.5K mark, which I hit at 15:48 (about 3 seconds behind overall pace).
At this point, I turned around and started heading back the way that I came. Unfortunately the wind had continued to pick up, and I was now fighting a ~40km/h headwind. I managed to keep my pace up, hitting the 4K mark at exactly 18:00 (4:24/km). The cold wind was making it much more of a fight than usual, however, so I elected to pull off the route and take side streets to finish the distance.
Unfortunately, as I didn't have my watch, falling off the route onto roads that I usually don't run on meant that I had no way to gauge my mileage beyond this point. As such, I decided to switch to a timed run rather than a fixed distance, and would continue until I hit 31:30 (7km x 4:30/km). Pacing was naturally completely by feel at this point, as I would have no way to determine it until I could get home and chart out the remainder of the run. As such, I just locked into the feeling that worked earlier in the run and stayed at that level.
I wasn't 100% sure of the layout of the roads in this area, so a lot of my routing had to be made up on the fly. I stuck with smaller roads where the houses shielded the roads/sidewalks from the wind and eventually hit the time limit and broke back to a walk. After about 500 meters, I stopped and did some stretches, then continued for another ~3km back home.
Once I got back to my computer, I pulled up gmap-pedometer.com and charted out the remainder of my route to figure out exactly how far I had gone. Fortunately, things worked out extremely well with the second segment of the run taking up 3,012 meters. Added to the 4K portion that was run as planned, that worked out to a perfect 4:30 overall pace.
As for the cycling, it is looking like that won't be possible today either. There is an extremely gusty 50km/h wind out there right now, which would throw me around like a rag doll if I headed out on the bike. Add in the fact that there have been on and off snow flurries over the last couple of hours, and it's not very friendly weather to deal with at this juncture. As such, I'll likely end up doing another walk this afternoon and will have to try and get in a longer than usual ride tomorrow.
Fortunately, the weather reports seem to indicate things will be much better tomorrow through Friday so as long as they are right it might not be much of a setback. If things work out, I might try and give a metric century (100km) a try on Friday - both to make up for the lost mileage yesterday, and to see how my stamina holds up (it should take about 3.5-4 hours to complete that distance).
With all of that said, I managed to pick up a fluid trainer (Kurt Kinetic Road Machine) for a great price at a bike show on Saturday, and ultimately that will allow me to continue to use the bike when the weather makes it impossible to ride outside anymore. Unfortunately, indoor trainers are apparently very hard on tires, so it is generally best to take good tires off the bike (replacing them with purpose-built tires, or old tires that you don't mind burning through) before riding on a trainer. As such, it doesn't really help a lot with short spells of weather like this week. When the weather starts being impractical more often than not, however, I can switch things around and do my rides regardless of the weather.
The only question at this point, however, is whether riding inside for extended periods will be as boring as running on the treadmill. With that said, there will certainly be less of a choice on this front. While I can run in pretty much any weather, the same cannot be said for a road bike - especially with the nasty winters that we get up here. As such, if I want to keep the cycling up during the winter, the trainer is going to pretty much be my only choice.
My route this time around was basically a straight shot down a major road, which provides me with a relatively flat course (versus the hilly routes that I usually use). For tempo runs this is generally a better match, as it allows me to operate at the right level without having to worry about burning myself out on the hills. The downside to this route, however, is that it is much more exposed than the residential streets that I usually run on, so the effects of the wind were more pronounced than normal. Adding to the complexity was that this was my first attempt at doing a tempo run completely by feel (I did last week's on the treadmill), so there was going to be some difficulty in allowing myself to go at the correct speed (4:30/km) without loosing control.
Either way, I hit the 1K mark in 4:42, about 12 second slower than planned so I stepped things up a bit. I accelerated a bit too much, however, and did the second kilometer in 4:22 so I pulled back a little to correct for that. By the 3K mark, I managed to get myself to the right pace - finishing it in 4:29. This continued to the 3.5K mark, which I hit at 15:48 (about 3 seconds behind overall pace).
At this point, I turned around and started heading back the way that I came. Unfortunately the wind had continued to pick up, and I was now fighting a ~40km/h headwind. I managed to keep my pace up, hitting the 4K mark at exactly 18:00 (4:24/km). The cold wind was making it much more of a fight than usual, however, so I elected to pull off the route and take side streets to finish the distance.
Unfortunately, as I didn't have my watch, falling off the route onto roads that I usually don't run on meant that I had no way to gauge my mileage beyond this point. As such, I decided to switch to a timed run rather than a fixed distance, and would continue until I hit 31:30 (7km x 4:30/km). Pacing was naturally completely by feel at this point, as I would have no way to determine it until I could get home and chart out the remainder of the run. As such, I just locked into the feeling that worked earlier in the run and stayed at that level.
I wasn't 100% sure of the layout of the roads in this area, so a lot of my routing had to be made up on the fly. I stuck with smaller roads where the houses shielded the roads/sidewalks from the wind and eventually hit the time limit and broke back to a walk. After about 500 meters, I stopped and did some stretches, then continued for another ~3km back home.
Once I got back to my computer, I pulled up gmap-pedometer.com and charted out the remainder of my route to figure out exactly how far I had gone. Fortunately, things worked out extremely well with the second segment of the run taking up 3,012 meters. Added to the 4K portion that was run as planned, that worked out to a perfect 4:30 overall pace.
As for the cycling, it is looking like that won't be possible today either. There is an extremely gusty 50km/h wind out there right now, which would throw me around like a rag doll if I headed out on the bike. Add in the fact that there have been on and off snow flurries over the last couple of hours, and it's not very friendly weather to deal with at this juncture. As such, I'll likely end up doing another walk this afternoon and will have to try and get in a longer than usual ride tomorrow.
Fortunately, the weather reports seem to indicate things will be much better tomorrow through Friday so as long as they are right it might not be much of a setback. If things work out, I might try and give a metric century (100km) a try on Friday - both to make up for the lost mileage yesterday, and to see how my stamina holds up (it should take about 3.5-4 hours to complete that distance).
With all of that said, I managed to pick up a fluid trainer (Kurt Kinetic Road Machine) for a great price at a bike show on Saturday, and ultimately that will allow me to continue to use the bike when the weather makes it impossible to ride outside anymore. Unfortunately, indoor trainers are apparently very hard on tires, so it is generally best to take good tires off the bike (replacing them with purpose-built tires, or old tires that you don't mind burning through) before riding on a trainer. As such, it doesn't really help a lot with short spells of weather like this week. When the weather starts being impractical more often than not, however, I can switch things around and do my rides regardless of the weather.
The only question at this point, however, is whether riding inside for extended periods will be as boring as running on the treadmill. With that said, there will certainly be less of a choice on this front. While I can run in pretty much any weather, the same cannot be said for a road bike - especially with the nasty winters that we get up here. As such, if I want to keep the cycling up during the winter, the trainer is going to pretty much be my only choice.
Saturday, October 11, 2008
Week 41: Review
This week signaled the end of my recovery period for the half marathon, and the start of getting my mileage back up to where it was before the race. The training plan peaked at about 50km (~31mi) and I'd like to get back to that level again before pushing much further. What I do after that will depend a lot on what my next big target race will be, so that is still up in the air.
As for the possibility of doing a race next weekend, with my watch out of commission I'm likely not to bother at this point. While I don't mind running training sessions without pace readings, I'd be a bit nervous to attempt an all out effort without them at this point. The logistics of getting down there would have been complicated at this point anyway, and it shouldn't be too difficult to look for another 5-10K race down the road a little (when I have a better idea of my longer term plans).
Either way, other than the snafu with the watch everything went well this week. The lingering tightness that bothered me last week is gone, and I've done a few runs of varying intensities without any issues coming up (see the last few posts for details). As such, it's just a matter of climbing back up the ladder and preparing myself for whatever comes next ;)
Weekly Totals (Week 41):
Running: 44km
Walking: 57km
Cycling: 138km
Total: 239km
As noted in the last post, I did my long run today instead of tomorrow due to scheduling issues with Thanksgiving so that throws the weekly mileage off a bit. When the swapped sessions are switched around, this week basically consisted of about 38km, and next week will get me up to about 45km. To make sure everything is 100% I'm going to take another week off of the hill/speed training and I'll work that back in during the following week. If all goes well, this will get me back up to 50km/week by week 43 and allow me to stabilize at that point for a little while before I start any new programs.
Upcoming Week:
Sun (AM/PM) 8K Steady
Mon 50K Cycle
Tue 5K Tempo
Wed (AM/PM) 10K Steady/30K Cycle
Thurs 8K Steady
Fri 80K Cycle
Sat 8K Steady
As for my longer term plans, I've started reading everything that I can find on Marathon training in order to get a better idea of what I'll be up against. My initial plan was to target a Full Marathon next May, however I'm also playing with the idea of doing a couple more Half Marathons in the spring and then targeting a Full in the fall. With the original plan, the training would have ideal weather but there is a good chance of the race being on the warm side. With the alternate plan, however, the race will likely be more comfortable but the training might be a bit of a fight. Regardless, there's still a good deal more research to do before I make any decisions!
As for the possibility of doing a race next weekend, with my watch out of commission I'm likely not to bother at this point. While I don't mind running training sessions without pace readings, I'd be a bit nervous to attempt an all out effort without them at this point. The logistics of getting down there would have been complicated at this point anyway, and it shouldn't be too difficult to look for another 5-10K race down the road a little (when I have a better idea of my longer term plans).
Either way, other than the snafu with the watch everything went well this week. The lingering tightness that bothered me last week is gone, and I've done a few runs of varying intensities without any issues coming up (see the last few posts for details). As such, it's just a matter of climbing back up the ladder and preparing myself for whatever comes next ;)
Weekly Totals (Week 41):
Running: 44km
Walking: 57km
Cycling: 138km
Total: 239km
As noted in the last post, I did my long run today instead of tomorrow due to scheduling issues with Thanksgiving so that throws the weekly mileage off a bit. When the swapped sessions are switched around, this week basically consisted of about 38km, and next week will get me up to about 45km. To make sure everything is 100% I'm going to take another week off of the hill/speed training and I'll work that back in during the following week. If all goes well, this will get me back up to 50km/week by week 43 and allow me to stabilize at that point for a little while before I start any new programs.
Upcoming Week:
Sun (AM/PM) 8K Steady
Mon 50K Cycle
Tue 5K Tempo
Wed (AM/PM) 10K Steady/30K Cycle
Thurs 8K Steady
Fri 80K Cycle
Sat 8K Steady
As for my longer term plans, I've started reading everything that I can find on Marathon training in order to get a better idea of what I'll be up against. My initial plan was to target a Full Marathon next May, however I'm also playing with the idea of doing a couple more Half Marathons in the spring and then targeting a Full in the fall. With the original plan, the training would have ideal weather but there is a good chance of the race being on the warm side. With the alternate plan, however, the race will likely be more comfortable but the training might be a bit of a fight. Regardless, there's still a good deal more research to do before I make any decisions!
Thursday, September 18, 2008
Progress...
In lieu of the speedwork session this week we elected to simply do a tempo run to aide in recovery for the race and assess our fitness level. Unlike conventional group runs, we were given a fixed course and instructed to go at our own pace - attempting to cover the ~6K route in as little time as possible.
It had been a while since we had done tempo runs, as our schedule switched these out for Fartlek sessions a few weeks back. We've primarily been doing runs focused on endurance, with a couple of runs focused on short spurts of high intensity (fartleks, speedwork and hill training). As such, I elected to push a bit harder than I had on previous tempo runs to get an idea of how far the training in the last little while has paid off.
After the talk, we warmed up with a short walk through the parking lot and took off as soon as we got to the road. I started off by feel and didn't worry too much about my formal pace. After looking down at my watch I noticed that I was going at about a 4:20 pace. This was a little faster than I had planned, but I figured that I'd give it a shot to see how it panned out.
As the run continued, my heart rate was still under control and there was no sign of fatigue in my legs so I kept that pace up. Fortunately, the traffic lights along the route were on my side (for a change) and allowed me to keep moving for the entire session. As I approached the 5K mark, I noticed that I was doing very well so I pushed things up a bit and hit it in 21:33. This is more than a minute faster than my personal record in racing this distance, and was achieved with significantly less effort.
After hitting that milestone, I backed off a bit as I was running at a 3:56 pace which wasn't really sustainable for long. Once things stabilized again, I dialed things up to a near sprint (3:36 pace) as I made the final turn and finished the run in a total of 24:26. Looking back on the telemetry, pacing appeared to be relatively stable so that bodes well for my ability to manage my speed by feel.
Either way, this is definitely a good sign as it demonstrates that the training over the last few months is paying off in my overall fitness level. Being able to maintain a sub-4:20 pace for nearly 25 minutes and keep my heart rate below 85% is certainly a promising sign. Once the half marathon is finished, I'm going to have to find some shorter races again to see what I can do in an all-out effort.
Summary
Distance: 5.7km
Time: 24:26.2
Pace: 4:19
5K Time: 21:23
It had been a while since we had done tempo runs, as our schedule switched these out for Fartlek sessions a few weeks back. We've primarily been doing runs focused on endurance, with a couple of runs focused on short spurts of high intensity (fartleks, speedwork and hill training). As such, I elected to push a bit harder than I had on previous tempo runs to get an idea of how far the training in the last little while has paid off.
After the talk, we warmed up with a short walk through the parking lot and took off as soon as we got to the road. I started off by feel and didn't worry too much about my formal pace. After looking down at my watch I noticed that I was going at about a 4:20 pace. This was a little faster than I had planned, but I figured that I'd give it a shot to see how it panned out.
As the run continued, my heart rate was still under control and there was no sign of fatigue in my legs so I kept that pace up. Fortunately, the traffic lights along the route were on my side (for a change) and allowed me to keep moving for the entire session. As I approached the 5K mark, I noticed that I was doing very well so I pushed things up a bit and hit it in 21:33. This is more than a minute faster than my personal record in racing this distance, and was achieved with significantly less effort.
After hitting that milestone, I backed off a bit as I was running at a 3:56 pace which wasn't really sustainable for long. Once things stabilized again, I dialed things up to a near sprint (3:36 pace) as I made the final turn and finished the run in a total of 24:26. Looking back on the telemetry, pacing appeared to be relatively stable so that bodes well for my ability to manage my speed by feel.
Either way, this is definitely a good sign as it demonstrates that the training over the last few months is paying off in my overall fitness level. Being able to maintain a sub-4:20 pace for nearly 25 minutes and keep my heart rate below 85% is certainly a promising sign. Once the half marathon is finished, I'm going to have to find some shorter races again to see what I can do in an all-out effort.
Summary
Distance: 5.7km
Time: 24:26.2
Pace: 4:19
5K Time: 21:23
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