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First Timer Here!

Monday: 8.5m 7:41/pace, 25min back & hamstrings, 10 abs

Tuesday: 25min chest/shoulders

I hit up the track near my new apartment with Andy. He’s a client of mine who is trying to qualify for Boston this fall. We do mostly strength training at the gym, but thought it would be a good idea to do a few running specific workouts. What better way to do track workouts then with a partner with the same goal? He ran 6 X 800s really well, hitting paces between 7:04-5:27.

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This was his first track workout of the season so we weren’t concerned with even pacing, just trying to see where his speed was.  Generally when doing 800s, i try to stay within 30 seconds of a specific time range and gradually go faster until the end of the workout. This week however my Coach wants me to stick within 10 seconds…this is going to take some fast math even running!

During Andy’s workout I ran 5 easy miles. It was very strange running circles on the track without a Garmin, without a workout and without trying to run fast. But I had a blast coaching Andy and can’t wait to do it again when I can chase him!

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I had yet again another crazy busy weekend which started with an Orioles game! My first to be exact. (I want to visit as many ballparks and hockey rinks as possible!) Last fall I ran through Camden Yards at the end of the Baltimore Half and I remember thinking to myself I needed to visit Camden Yards again, and not just at the 12.9m mark of a half marathon.

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Orioles vs Cardinals

The 4:00pm game time was a little different, but I liked it. Not too late, not too early. The stadium was very cool, weather was perfect, although I did miss my BLT dog from Nationals Park.

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I wore green. I don’t think i own anything orange…whoops!

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sunsetting

I’m heading out the door to fit in a run! Indiana is the place I started this crazy running adventure and I always enjoy getting back here to run on the flat terrain. Don’t forget to fit in your run or workouts first thing while on vacation! You’re more likely not to work out once the day gets started and family and friends are around!

Last week:

Monday: The 120– yep i did it again, 10 abs

Tuesday: 6m easy 8:45/pace, 30 min legs

Wednesday: Rest

Thursday: 30 min upper body, 5.3m Tempo 7:23/pace

Friday: 25min core, 4.75 easy no garmin

Saturday: 20m triceps, lower back

Sunday: Rest (pushed long run to Monday)

Total Miles: 16.1 (see Sunday)

Favorite Ballpark? old- Wrigley, new- Nationals

 


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Between White Lines

Monday: “The 120” Workout, 15 abs

Tuesday: 30 min total body cardio workout, 3m easy 8:45/pace

Wednesday: 6m track workout 4 X 800s 7:40/pace

Woo! I’m ready to talk about a few awesome workouts i’ve done over the last few days..

“The 120” – I had about 25 minutes to kill between clients so I made up a quick, fun, challenging arm workout. You start with 15 pushups (good ones!) and then do 15 TRX high rows w/shoulder rotation (if you don’t have a TRX just do inverted rows or straight up barbell rows. Then you go to 14 and 14, 13 and 13.. all the way to 1. When you finish you end up doing 120 pushups and 120 rows. KILLER shoulder/chest/ab workout. And it’s way harder than it sounds.  It starts as strength and as the reps go down so should the rest time in between, turning the workout into endurance… love it!

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Last Friday’s front squat/dead lift workout w/Arielle!

Last week I did a faster than I should have run, an impromptu tempo run. My splits were 7:52, 7:36, 6:58. 7:56, 8:15. I blame that Sun Models song I told you about last week. It will be a fantastic song toward the end of fall races. And holy mother I can’t believe my legs have speed again. Fall racing is looking up!

Today I decided to hit the track for realz. I started with a 1 mile warm up 9:05/pace <—that took some restraint, but I have to focus on keeping my warm ups/cool downs and easy running EASY.

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7:00am walkers

I wanted to keep the track workout simple & short. I’m still being cautious about overdoing it, but it’s time to start marathon training and to do that I have to push my legs a bit. 4 X 800s was the workout.

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Reunited and it feels so gooood!

Splits (with 1-lap easy recovery in between each interval)

1 X 800 3:23

2 X 800 3:20

3 X 800 3:03

4 X 800 3:00

Mile splits: 9:05 warm up, 7:12, 6:45, 6:55, 8:00 cool down, 8:15 cool down

and I kept track of my splits like a caveman…There are literally small piles of rocks that add up to the number it should say digitally and sticks that are the colon time divider. And where there aren’t any rocks it’s means zero. I’m ridiculous, but it worked… Then I realized I had a phone to use to keep track of my splits and felt like a huge idiot haha. It was fun anyway.

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I felt like I could have gone longer, gone faster, but I was just so ecstatic that it was happening I didn’t care too much about pace or distance. I just wanted to run fast. It was the first time since April that I felt like I wasn’t inhibited by an injury.

And i couldn’t help but laugh because every time I see those white lines at the track and i hit a workout hard…all I can think of is Jack Black.

Have you ever seen a girl so happy to do 800s?? Also– you know it’s laundry day when i’m wearing white socks :/

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Last Week

Monday: 3m 9:25/pace

Tuesday: 6.6m easy progressive (9:00-8:00pace), 40 min full body cardio/strength workout

Wednesday: Rest

Thursday: 3m 9:59/pace, 30 min triceps/biceps, 15min full leg TRX

Friday: 7.3m 8:14/pace, 20 min legs (straight leg deadlifts + front squats 70lb bar)

Saturday: 5m easy 8:46/pace, 20 shoulders

Sunday: Rest

Total Miles: 24.6

Track  – Love it or hate it? 

 


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my 1/2 marathon is such a creeper…

I was looking at my training plan for the Sept 15th half  i’ll be doing and oh my shit it’s in less than 3 weeks! (It really did creep up on me). Which means this week counts big time, so i hit the track for 800s.

800 meters is 1/2 mile. My goal was to hit 3:30 for each half mile (a 7:00/mile pace.) I ended up doing a little faster than i thought. Good news before a race!

Workout Breakdown

1 mile warm up

1 X 800 time: 3:30

2 X 800 time: 3:26 First mile 6:56

3 X 800 time: 3:28

4 X 800 time: 3:27 Second mile 6:55

5 X 800 time: 3:21

6 X 800 time: 3: 20 Third mile 6:41

1.5 mile cool down

Track work is rrroouggghh. But it is the necessary evil to gain speed. Plus it keeps the mind busy by doing a little bit of math on the warm up mile to the track. Word of advice, if you can find a partner to do these workouts with you it goes by so much faster. Always bring a cold drink and expect the workout to be hard.  One day I will bring cold beer and friends to complete the Beer Mile.

Expect a lot of posts while I encounter the dreaded taper next week..

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Anyone training for a race?

Advice while tapering or pre-race tips?