Training Log Archive: kweinmannIn the 31 days ending Oct 31, 2018:
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Wednesday Oct 31, 2018 #
Running tempo 59:15 7.5 mi (7:54 / mi)
15 min warm up, then 35 min tempo (7:24 pace - goal was 7:21 but treadmill speed options were 7:18 or 7:24 and I opted for slower), then cool down to 7.5 miles
Tuesday Oct 30, 2018 #
Core/Strength 45:00 [3]
Running 44:55 [3] 5.17 mi (8:41 / mi)
I’m giving myself a pat on the back for actually running this easy, with a great amount of focus on keeping it easy.
Monday Oct 29, 2018 #
Running 1:01:10 [3] 7.21 mi (8:29 / mi)
Easy run with strides
Sunday Oct 28, 2018 #
Running 44:05 [3] 5.12 mi (8:37 / mi)
Easy morning run
Cross Training 30:00 [3]
Plyo, core, and hips
Saturday Oct 27, 2018 #
Running long 1:38:50 [3] 12.31 mi (8:02 / mi)
It was kind of drizzling the whole time, so I ended up getting pretty wet by the time I got back, but it actually wasn't too bad for running in after the first few minutes of warming up. Felt decent today - was running faster than I though for sure. Calves felt a bit tight, especially during the last couple of miles - it felt more like cramps though so I think I was just a bit dehydrated.
Thursday Oct 25, 2018 #
Core/Strength 30:00 [3]
I like that this workout is shorter, so I have some extra time for much-needed stretching afterwards.
Running 51:40 [3] 6.39 mi (8:05 / mi)
Felt fine until I hit the uphill and then I felt yesterday's workout, HARD. Only really one hill on this route though and did some strides on the way back. Second day of running in these new shoes - thinner socks helped, but I tied the right one too tight and my foot started getting numb/hurting for the second half of the run. Maybe the third try will be the charm and I'll get the tightness/sock combo right - they have potential.
Wednesday Oct 24, 2018 #
Running hills 52:55 [4] 7.03 mi (7:32 / mi)
The goal of this run - 7 miles on a hilly route at marathon pace (7:39). Pacing was not very consistent between uphills and flat/downhill but this was actually a really hard workout, probably due to the fact that there was never recovery after the hills because of the pace. Still impressed that I was able to average under my goal pace (not too worried about the fact that I wasn't right on because my pacing outside is terrible, and in this case fast was better than slow), but I'm glad I only planned hill workouts once a month - they are tough mentally. There were 4 medium/big hills and another 4-5 small hills on this route, I'd say.
Tuesday Oct 23, 2018 #
Strength 50:00 [3]
Running 45:05 [3] 5.2 mi (8:40 / mi)
Taking advantage of the last few weeks of running while it's still light out before daylight savings hits and ran through the park. Trying out my new shoes today and I'm not totally sold...they feel a little small although I think it might be ok if I wear thin socks...we'll see
Monday Oct 22, 2018 #
Running 49:25 [3] 6.14 mi (8:03 / mi)
Perfect running weather and I felt good today! Ran a bit through the park too to make it even better. Did a few strides in the last couple of miles.
Sunday Oct 21, 2018 #
Running 43:35 [3] 5.04 mi (8:39 / mi)
Running with my mom - took her through Frick Part. It's hard to do any sort of flat run there, but at least we were going a recovery pace. It's really starting to cool off, so I'm preparing myself for the winter running...
Core/Strength 30:00 [3]
Plyo, core, and hips
Saturday Oct 20, 2018 #
Running long 1:38:25 [3] 12.28 mi (8:01 / mi)
Had a few route mishaps with construction, but was still able to basically run the planned route. Great cool weather for a long run, and I felt good. Mostly flat, with the uphill at the end again. Might be a new PR for longest run!
Thursday Oct 18, 2018 #
Strength 30:00 [3]
Kettlebell day, then some stretching.
Running 51:25 [3] 6.16 mi (8:21 / mi)
Actually broke out the long tights today, although I'm not sure I needed them. Gloves probably would have been a good call though. Easy run with some strides in the middle...legs felt OK considering the tempo run yesterday.
Wednesday Oct 17, 2018 #
Running tempo 47:50 6.0 mi (7:58 / mi)
Successfully completed a full tempo run on the treadmill! I'm getting better. 15 minute warm up, then 20 minutes at tempo pace (7:08), then a cool down to 6 miles. Legs were kind of tired, but I was able to push through. I think I'm still adjusting to the new cross-training.
Yoga 50:00 [1]
Decided to stay at the gym for yoga since I was already there. It's harder on tired legs...
Tuesday Oct 16, 2018 #
Strength 50:00 [3]
Running 47:18 [3] 5.65 mi (8:22 / mi)
Monday Oct 15, 2018 #
Running 59:50 [3] 7.16 mi (8:21 / mi)
Easy run with some strides in the middle. Ended up being a lot hillier than I thought, but the second half was mostly downhill.
Sunday Oct 14, 2018 #
Orienteering 1:00:38 [3] 7.5 km (8:05 / km) +145m 7:22 / km
I was told it was a runner's course, and it definitely was - very fast! Ran pretty clean for most of it but mistakes on 8 and 9, and then some confusion about crossing the creek on the way to 16 may have cost me the win. Still, a very solid race, finishing in second by 40 seconds.
Saturday Oct 13, 2018 #
Running long 1:28:50 [3] 11.21 mi (7:55 / mi)
Well this is what happens when it cools off - I run way faster than I should. Actually great running weather today at around 45 degrees. Broke out the gloves, and my legs were slightly numb during the first half, but the cooler weather really does make a difference! I didn't feel like I was running that fast, but this was a mostly flat route, besides a few hills over the bridges and the main hill around mile 8 coming back from downtown. Kind of looking forward to getting into some even longer long runs because it really opens up my options for running some new places!
Core/Strength 30:00 [3]
My third cross-training workout of the week that is intended for after an easy run on Sunday. However, I decided to do this today since I have orienteering tomorrow so I figured I wouldn't want to do it then. I'm really liking the new strength/core cross-training workouts I came up with for this phase of training. Today was a circuit of plyo, a circuit of core, and then a circuit of hip/glute/core, all bodyweight exercises so I did it at home.
Thursday Oct 11, 2018 #
Strength 30:00 [3]
Shorter gym day on thursdays now, still a good workout though. Since I had some extra time I did some good stretching afterwards.
Running intervals 56:30 7.13 mi (7:55 / mi)
Really glad I waited until today to do my hard workout because it was both cooler, and my legs felt a lot better today. Warm up, then 10X(2 min fast, 1 min slow) and then a cool down. Not very consistent pacing cause I was doing this through the city and there was traffic and hills and stuff. Still worked out pretty well, considering I don't live close enough to a good flat trail anymore. I definitely think higher mileage has increased my endurance during hard workouts. And I think that cutting back to one workout per week will help me keep from burning out. I do have to make it through 30 weeks of training before the marathon...
Wednesday Oct 10, 2018 #
Running 42:00 [3] 5.01 mi (8:23 / mi)
Well swapping up my gym routine resulted in some sore legs. About the same about of tired as yesterday, and still pretty hot today.
Tuesday Oct 9, 2018 #
Strength 45:00 [3]
Back in the gym after my week off last week, and switched up my workouts, so we'll see how it goes. Will probably keep on this schedule at least until real marathon training starts as long as it's going ok. Still a little tough to wake up to go before work, but I made it through.
Running 52:30 [3] 6.05 mi (8:41 / mi)
Boy, were my legs beat today, and the large amount of uphill on this run really didn't help. Not sure if it was from the gym this morning, the past few days of hardish running, or a combination. I guess the one bright side is that I actually ran easy pace, but it didn't feel much like recovery today. On another note, I got a foam roller, so I had some fun with that this evening. That can be really painful! Apparently I have very tight quads.
Monday Oct 8, 2018 #
Running 58:05 [3] 7.0 mi (8:18 / mi)
Really hot today, and legs were kind of tired from the past couple of days. Probably went faster than I should have, but it's very hard to judge pace on tired legs in the heat. Day 1 of pre-marathon training is in the books!
Sunday Oct 7, 2018 #
Running long 1:12:34 [3] 9.05 mi (8:01 / mi)
Watched the Chicago Marathon this morning and got very inspired by the awesome elite athletes running it. Subsequently ran my 'easy' long run very fast...especially considering it was 80 degrees and humid (I'm still waiting for you, fall). Hopefully this is the last week of hot weather I have to deal with, since it's supposed to cool off starting Friday.
Saturday Oct 6, 2018 #
Running warm up/down 14:00 [2] 1.5 mi (9:20 / mi)
Warm up for the 5k
Running race 20:54 [4] 5.0 km (4:11 / km)
This was actually a really good race! I didn't really have a goal pace in mind, besides a vague desire to break 21, so I basically ran based on feel. I think I ran pretty consistent splits which is uncommon for me, although the uphill finish hurt. It was a pretty fast course though, with a good number of people, and a pancake breakfast afterwards (surprise!). Overall, I'm very happy, and will definitely do this race again next year!
Running 21:40 [2] 2.27 mi (9:33 / mi)
Cool down after the 5k (before the pancake breakfast :))
Thursday Oct 4, 2018 #
Running 49:40 [3] 5.73 mi (8:40 / mi)
Easy run with a pick ups interspersed throughout. Legs felt a lot fresher today, but I was running pretty slow.
Wednesday Oct 3, 2018 #
Running intervals 57:20 7.11 mi (8:04 / mi)
Last interval session before my 5k. 4X(400m fast, 400m jog) then 4X(200m fast, 200m jog). Didn't time the intervals, but the total time for the 3 miles was about 23 minutes. Legs felt a little tired, which is surprising since I've been skipping the gym this week. Hopefully they'll feel better by saturday.
Tuesday Oct 2, 2018 #
Running 53:43 [3] 6.38 mi (8:25 / mi)
Core/Strength 45:00 [3]