For all the guilt that I count on to get me out to run, there are days when I feel I should rest. Listening to your body is not always that easy. Sometimes a hard run is exactly what's needed to knock out a morning headache or to pull you out of a low energy state. That doesn't mean that a workout is a cure-all for all ills. Sometimes a run is exactly the wrong thing to do.
I'm not sure why this morning's decision to rest was so easy. I wasn't feeling especially bad, just a little off from normal. I'm looking ahead to some longer runs this weekend and thought about how rest is also an essential part of training. I let my body do some repair work today and I'm glad that I did. Some days it really pays to listen.
Wednesday, March 9, 2011
Tuesday, March 8, 2011
Training for the half marathon with strategy in mind
Today's run (street): 2.55 miles
Training was on my mind this morning when I went outside for my run. My plan was to do a tempo run and focus on sustaining a faster pace than I've averaged over the last couple of weeks. It's been warm the last few days (if you call 40 degrees warm) but this morning it was a frosty 27. I started my run at a moderate pace and brought up my speed after the first mile. I ran my remaining distance around 30 seconds slower than my 5K pace and I finished running at about a 9:15 pace.
Many half marathon plans I've seen mix together a combination of short runs, intervals and long runs in addition to cross training. I know myself well enough that I'm not going to do intervals on a regular basis but I will consciously work to include farleks and tempos. By running on the treadmill I adopted a habit of starting slowly and working my way up to faster paces and I've been doing that on my street runs although faster is a relative term.
I think it really comes down to building up my base to the point that I can draw upon any competitive tools I have later on in the race. That strategy seemed to work last fall when I successfully attained two consecutive 10K PRs. My running buddy Dave suggested that I focus on base during one of our runs and he was right. I think I'll see if he has any other ideas to help my training.
Training was on my mind this morning when I went outside for my run. My plan was to do a tempo run and focus on sustaining a faster pace than I've averaged over the last couple of weeks. It's been warm the last few days (if you call 40 degrees warm) but this morning it was a frosty 27. I started my run at a moderate pace and brought up my speed after the first mile. I ran my remaining distance around 30 seconds slower than my 5K pace and I finished running at about a 9:15 pace.
Many half marathon plans I've seen mix together a combination of short runs, intervals and long runs in addition to cross training. I know myself well enough that I'm not going to do intervals on a regular basis but I will consciously work to include farleks and tempos. By running on the treadmill I adopted a habit of starting slowly and working my way up to faster paces and I've been doing that on my street runs although faster is a relative term.
I think it really comes down to building up my base to the point that I can draw upon any competitive tools I have later on in the race. That strategy seemed to work last fall when I successfully attained two consecutive 10K PRs. My running buddy Dave suggested that I focus on base during one of our runs and he was right. I think I'll see if he has any other ideas to help my training.
Monday, March 7, 2011
Ready for Marcie again
A good weekend of running was capped off by an evening of fierce winds and rain that knocked out power to our house. The bleeping sounds from our house alarm and UPS power unit got me up and interrupted my very much needed sleep. I woke up tired but happy to remember that Mondays are rest days. After covering 12 miles over the weekend I am feeling optimistic about my training for the big race. Before the half marathon I'm planning to run (for the third time) the Marcie Mazzola Foundation race in April. This used to be a 4 mile race but last year it was switched to a 5K to make it more appealing to participants.
The Marcie Mazzola 4 miler was my first race since I'd restarted my running in 2008. I ran it in 2009 and learned much of my competitive strategy that day. Most races have their iconic characteristic and, for this race, it's the hill on Woodhull Rd. that goes on for almost half a mile near the beginning of the race. This hill is not as steep as Cow Harbor's James St. but attacking it too hard can have a negative effect on your stamina. Like last year, I'll take it easy and spend my energy later.
I'm looking forward to next weekend's long runs, unencumbered by snow and ice. But, with the weather this year, I don't know if I can fully count on that.
The Marcie Mazzola 4 miler was my first race since I'd restarted my running in 2008. I ran it in 2009 and learned much of my competitive strategy that day. Most races have their iconic characteristic and, for this race, it's the hill on Woodhull Rd. that goes on for almost half a mile near the beginning of the race. This hill is not as steep as Cow Harbor's James St. but attacking it too hard can have a negative effect on your stamina. Like last year, I'll take it easy and spend my energy later.
I'm looking forward to next weekend's long runs, unencumbered by snow and ice. But, with the weather this year, I don't know if I can fully count on that.
Sunday, March 6, 2011
Run before the rain
Today's run (street): 4.15 miles
Today's weather is supposed to include soaking rains starting some time this morning. I thought that after yesterday's 8 mile training run that I might stay inside, especially if it was going to pour. I've been thinking about my conditioning gaps and what work I should be doing to prepare for the half marathon. An article I just read in the March Runner's World focused on the glutes and how they affect running performance. I've often thought that this is a weak spot for me and I'm constantly planning to do the core exercises that will build up my gluteus muscles. I figured that today was as a good a day as any so that was my plan.
When I got up I saw that the rains hadn't started so I changed my mind and went out around 6:30 AM for a neighborhood run. The Sunday morning streets were quiet and the skies were getting cloudy but I managed to get through my miles before the rain started to fall. While there wasn't any precipitation, the winds were stiff and it felt like 75% of the time I was was running against them. I started off feeling energized, somewhat surprising after covering so many base-building miles yesterday at Bethpage.
After a while the wind resistance and my actual energy level caught up and it started to feel like a tough run. I'd planned to run 3-4 miles today and I ended up keeping to that distance. My pace was decidedly slow - about 9:50 - but between the wind resistance and some built up fatigue it made sense. I'm thinking of doing some core exercises later to work on those glutes.
Finally, my friend FS was planning to run the Coogan's Salsa, Blues, and Shamrocks 5K / Kids' Races this morning. I hope that was a good experience and not too wet. The course is run around Ft. Tryon Park and the Cloisters, an especially scenic area. Happy Sunday. I'm glad I missed the rain.
Today's weather is supposed to include soaking rains starting some time this morning. I thought that after yesterday's 8 mile training run that I might stay inside, especially if it was going to pour. I've been thinking about my conditioning gaps and what work I should be doing to prepare for the half marathon. An article I just read in the March Runner's World focused on the glutes and how they affect running performance. I've often thought that this is a weak spot for me and I'm constantly planning to do the core exercises that will build up my gluteus muscles. I figured that today was as a good a day as any so that was my plan.
When I got up I saw that the rains hadn't started so I changed my mind and went out around 6:30 AM for a neighborhood run. The Sunday morning streets were quiet and the skies were getting cloudy but I managed to get through my miles before the rain started to fall. While there wasn't any precipitation, the winds were stiff and it felt like 75% of the time I was was running against them. I started off feeling energized, somewhat surprising after covering so many base-building miles yesterday at Bethpage.
After a while the wind resistance and my actual energy level caught up and it started to feel like a tough run. I'd planned to run 3-4 miles today and I ended up keeping to that distance. My pace was decidedly slow - about 9:50 - but between the wind resistance and some built up fatigue it made sense. I'm thinking of doing some core exercises later to work on those glutes.
Finally, my friend FS was planning to run the Coogan's Salsa, Blues, and Shamrocks 5K / Kids' Races this morning. I hope that was a good experience and not too wet. The course is run around Ft. Tryon Park and the Cloisters, an especially scenic area. Happy Sunday. I'm glad I missed the rain.
Saturday, March 5, 2011
LSD at Bethpage, the legal kind
I wanted to go for an LSD run this morning so I headed over to Bethpage State Park. I'd assumed with the warmer temperatures that the park had finally opened its bike trail. As soon as I reached the golf course saw a runner on the path beyond the (formally) gated entrance. I knew then that I'd be able to get in and run. No one was manning the toll house when I drove up, usually a good thing because it means no park fee, but I'd planned to buy an Empire Passport today. Oh well, free admission at least.
I'd worn shorts for the first time since October, along with a half zip and my lightweight running rain jacket as a top layer. It was 47 degrees with threatening skies so I decided to wear the jacket even though it can get hot. I figured that my plan to run long, but slowly, would prevent me from becoming overheated. I started up the steep hill where the bike trail begins and looked at the Garmin to make sure that I was running no faster than my planned pace. I've only averaged 3.75 miles per run since December, primarily due to all the snow we've had. I need to build back my base in preparation for my half marathon in May.
Runners outnumbered cyclists on the path although I saw plenty of both as I made my way along the trail. Running slowly was a treat, the hills didn't matter much and I was able to think about many things instead of focusing on my turnover and speed. I was passed by a few runners and I wanted to shout to them "I'm not really this slow, I'm doing LSD!" Actually that would not be a good thing to yell. Still, I began to feel the workout at around mile 5 of my planned eight.
I gave in to my natural pace and ran the last two miles under 10:00 per mile and completed 8.3 miles averaging 10:10. It was great to run a longer distance after being constrained to the streets of my neighborhood for months. I'm not sure if I'll do a run of 13 or more miles before the RXR Half Marathon but today's 8 was a good start.
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