Women's training, racing and recovery thread - 1/31/10

Yup, this week was a bit of a shock. Monday in DC was relatively warm, and quite humid. Tuesday-Thursday I was in Tampa for work. Then I returned to DC on Thursday night -- by Friday evening we had temperatures in the teens, and 6 inches of snow on Saturday....

I'm ready for winter to end.

This week was a bit of a cut-back, in terms of overall aerobic workload. Partially because I was due for a recovery week, partially because of business travel, and partially because of a sinus infection.

I did manage to increase my running mileage - 35 miles running, plus 2:30 on the bike, and 3:00 on the elliptical/arc-trainer. Week looked like this:

Monday: 8.5 miles on the treadmill, starting with 4 miles as a progression run -- starting at 9:00 pace and upping to 6:50 pace (goal half pace). Then a bit of a walk break, before a baby workout of two intervals of 1.5 miles each at 6:50 pace with half mile jogging recoveries. Felt crappy, but I think it was because of the sinus infection and high humidity, not lack of fitness.

Tuesday: An hour on the bike at moderate effort, then upper body weight training. Also drag luggage through airport.

Wednesday: 8 miles outside at very easy pace (9:12) in Tampa, FL. Longest run outside yet.

Thursday: 60 minutes on hotel elliptical at easy effort, plus upper body strength work. Also drag luggage through airport.

Friday: 12.5 miles on treadmill, starting with 3 miles as a progression run -- starting at 9:00 pace and upping to 6:50 pace (goal half pace). Then a bit of a walk break, before a workout of three intervals of 2 miles each at 6:50 pace with 2-3 minute jogging recoveries between each. Followed this with some leg strength training. This workout was MUCH easier than Monday’s, indicating that it was the sinus/humidity that was the issue. I probably could have done more, but I’m being careful.

Saturday: 6 miles on treadmill at easy pace (8:37), followed by yoga, and then an hour on the arc-trainer.

Sunday: 30 minutes on arc-trainer at easy effort, then 90 minutes on bike at moderate effort, followed by another 30 minutes on the arc-trainer (easy effort), and then some upper body strength work.

glad your legs are becoming happy to have you running on them again, darkwave, and that you're keeping your mileage steady despite the curve balls the weather has been throwing at everyone, humbled.

i had what was probably my best running week since last april or thereabouts. 77 miles including a 19-mile long run and an outdoor track session of 8x1 mi at 7:00->6:50 pace with 400 m jog rest, which i'm hoping will approximate HM pace on my 50th bday in a couple of months; this week will be a progression-style long run and some short-hill reps (sarah, feel free to critique if you want). the past three days (all easy runs of ~10 mi) saw me bundled up in two pairs of tights, three shirts, a windbreaker, two pairs of gloves, one pair of windshell mittens (the most useful sewing project i ever undertook), two neck gaiters, and a headband. oh yeah, and a pair of socks and screw shoes. at least i made it through the run without frostbite, and, humbled, my raynaud's didn't kick in big time until i was safely back in front of the re-stoked woodstove.

three weeks until my trail marathon, and it's such a delight to be feeling good.

Glad you're all holding steady at decent mileage and workouts despite what Mother Nature is so rudely tossing at us lately.

I also played with a progression run today. I forgot how much I enjoy them. The rest of the week sucked, though. But at least I can run! Onward.

http://raceslikeagirl.com/2010/01/31/spring-training-week-4/

Just a reminder -- the new shoe models are coming out (scream that out your car window next time you're out and about, just to see the reactions). And that means "old" models are all on clearance. Now's the time to stock up on your favorites. I have truckloads of cardboard boxes arriving daily at my house. Such optimism...

Also, NLS -- 8 x 1 mile at HM pace? Tough workout!

yeah, it started to feel tough beginning with the sixth mile, especially since i was bringing the pace down a few seconds per mile beginning with that one. here's a serious question that i've never figured out: why does 8 x 1 mile at HM pace with substantial rest (2:30) feel so tough -- tough enough that it'd be possible to do one more, but likely not two -- and then you're able to put it together in a race to keep going another 5 miles, and with no rest? i know there's the factor of going into the race situation somewhat rested (not with a 3+ hr snowy trail run three days prior, for instance), but it still seems like a huge leap to go from the workout to the race.

Your race is a couple months out, yes? I think that's one of your answers. By then you'll be trained to run that pace more comfortably.

And the mini-taper helps. But I think it's being in a race situation, with the attendant mental state of mind and people running fast around you, that's the largest factor in enabling us to run paces that feel so much harder in training.

This is one reason why I like to do "race pace" workouts in actual races. I have a lot of trouble getting myself to go 8-12 miles (or whatever) at a hard pace otherwise.

no longer stressed wrote:

why does 8 x 1 mile at HM pace with substantial rest (2:30) feel so tough -- tough enough that it'd be possible to do one more, but likely not two -- and then you're able to put it together in a race to keep going another 5 miles, and with no rest?

For me, it's almost a momentum thing. I find it much easier to maintain speed or increase speed than to slow down and then pick it up again.

Also, just the mental fatigue from that many intervals, maybe?

Glad you're back darkwave! I've been battling a cold this week, but basically ran through it with a little less intensity than normal. Feeling better now, but cut a 16-mile run short to 12 due to being freezing/tired. That kind of messes up my marathon training, so I have to figure out how to make up the training effects of the planned run. Thankfully it is warmer now--guess I should have run later in the day. Go figure!

Hi All-

I agree about the weather! It was awful here - I think it was 1 degree with the windchill during my 15-miler Saturday. I tried to smile to say hi to other runners and couldn't move my face! I ran 60 miles this week with a decent 5x1000 workout at close to what I hope will be 5K pace this spring. Fallback week for me this week.

NLS - great workout! I hope you do run that pace at the half! That is a really strong week you had!

Well, good job to all for getting the runs in (and FTS, I think you were smart to cut it short if you felt bad; better than prolonging being sick). Hope everyone has a good, and warmer, week!

Hey everyone!

Got in close to 60 miles this week despite the terrible chill factor on most days. I'm just trying to get in runs of 60-90 minutes a day, one speed session with a friend of 100-200-300's just to be indoor and feel fast.

Had a huge snow beard yesterday after running on trails in 8 degrees, ran solo, felt good...trails were quiet. Caught a glimpse of myself in the car window with the beard, scared the heck out of myself! Doing better this week of accepting that winter is winter, no amount of complaining will chamge it.

Humbled, I have Raynaud's also so I use those hand warmer packets, for me the only way to get in a run and stay off the treadmill.

Been awhile since I've posted. Achilles is about 100%. Back to full bore running with assorted niggles (comes with the territory). Don't run as much and not even close to as fast as you ladies, but I've been out there - 14 miles yesterday in the 5 degree temps. I too use the heat packets - the toe warmers are really great too. Even 6 x 800 at the track on Tuesday!!

So my goal is consistent training w/o time off for injury. No race/time goals - just to run injury and pain free.

Glad all you ladies are back and working through the crappy weather. Spring soon?????

Congrats to everyone for suffering through the brutal weather! Descent week here, despite the gelid temperatures. I managed to run a total of 40 miles last week (5 runs) and eked each of my daily runs from 6 to 8 miles at sub 8 pace each run. I substituted a pool workout in place of a long run this week but threw in the towel (literally) after 35 mins of laps. I just didn't have the energy to go swim any more, so I parked myself in the sauna for a long time before heading home.

My overall energy level right now is pretty low. I'm wondering if my body is fighting a virus b/c my throat is scratchy and my head is dizzy/foggy. Going to retire to bed now and see if I can rise at my usual time for a run. My partner saw me collecting my running clothes tonight and just about freaked out on me. I'm going to have to tip toe out the front door tomorrow. lol