Monday, June 30, 2008

Victoria Marathon Training - Week 3 (16K/10m)

This week was meant to be a sort-of recovery week. I figure if I train really hard for 2 weeks in a row that every 3rd week should be a little less intense. I really, really want to achieve my goal of a sub-4-hour marathon in October, but getting injured (or sick, or burned out...) isn't going to help my cause.

Funny, now that I'm looking at my log it doesn't really appear I took it easy, but it did feel more relaxed and that's what matters. Tuesday's track workout, my weekly "Yasso 800's" was the toughest of the week by far. Running fast is hard, and this week I made the jump from doing 4 800m repeats to doing 5. The promise of a cold beer for finishing 4 800s and a tasty treat for finishing 5 kept me going. This strategy, although highly effective, is the reason I haven't lost any weight during a year of marathon training. I need to find another reward that works just as well...(unlikely).

I started hill training in earnest this week, although instead of running hills I was walking straight up a mountainside (view from the top, above). I'm sure it doesn't translate perfectly. In any case, IB & I did the "Grouse Grind" here in Vancouver, which is described on the park's website as:
"an extremely steep and mountainous trail that begins at the 300-metre-elevation and climbs to 1,100 metres over a distance of approximately 2.9 kilometres"

People here in Vancouver use this trail as a kind of extreme stairclimber and you can even get a timing chip that automatically keeps track of your times so you can see your improvement over the summer. The nice thing is it takes less than 30 min. to drive to the mountain from downtown and there is a nice patio on top where you can have a drink and some food after you're done. You also get a nice view and an exciting ride down on the gondola.

Sunday I squeezed in my weekly long run, only 6 miles, before flying out to New York City for a week. It was a gorgeous morning, I've included some snapshots taken on the run...there were more but Blogger wasn't letting me upload them :(
Above, right, that concrete line on the seawall is where 99% of my runs start and finish....Right, view of the West End from seawall on English Bay...
This week's training:
Monday
Rest
Tuesday
Yasso 800s - 4 x 800m with 400m jogs between
R1 3:51
R2 3:50
R3 3:53
R4 4:01
R5 3:39
Walking 30 min
Wednesday
5 mi/8K easy (roughly 10:00/6:18 pace)
Walking 30 min
Thursday
The Grouse Grind (for hill training) - 1:13
Friday
Rest
Saturday
Rest
Sunday
6 mi / 10K Long Slow Distance (L.S.D.) - 1:07
Travel to New York City!
Next posting: Running in the Big Apple!

Monday, June 23, 2008

Victoria Marathon Training - Week 2 (29K/18m)

Well, it was a challenging week to fit everything in with a looming deadline at work, but I think I did alright in the end. I missed 2 miles of hill training and one weight training session. However, I DID participate in the "Chip's Not Dead Yet Memorial Mile" (up a big hill) - which was sponsored by Lululemon Athletica's owner, Chip Wilson, who wanted to have something named after him before he dies...Good cause - Children's Hospital - and pretty funny with costume categories (underwear, superheros, clowns..and mine - the bridal dash).


I am trying to keep this post brief, but here are some of pictures of Friday's race, Saturday's trail ride, and Sunday's long run in Pemberton (with post-horse-riding bum ache).

This week's training:
Monday
45 min. weight training
Tuesday
3 mi/5K speedwork
Yasso 800s - 4 x 800m with 400m walks between
R1. 3:46
R2. 3:48
R3. 3:49
R4. 3:43
20 min. bike commuting
Wednesday
5 mi/8K easy (8:11 / 5:07 pace)
Thursday
Rest
Friday
1 mile Fun Run (Chip's Not Dead Yet Memorial Mile)
Saturday
Horseback Riding (2 hours)
Sunday
9 mi / 14K Long Slow Distance (11:13 / 7:12 Pace)

Monday, June 16, 2008

Victoria Marathon Training - Week 1 (28K/17mi)

First week of training - check! Felt great to get started! Especially exciting was my first track workout since 1991 on Tuesday. Friday's race was ok, although I still have yet to reach my lofty goal of a 25 minute 5K....At least I PR'ed (even if it was only by 11 seconds). The fact is I felt like absolute crap almost the whole way. I learned 2 things from that race:

1. I must use my puffer before fast runs

2. I must never again eat a bowl of milk and strawberries 2 hours before a race (what was I thinking???!!!)

In contrast to my lackluster performance - Friday's event was a roaring success for my signif. oth. - IB - who managed a 24:53 finish at his first timed race ever. My good friend, SC, who has progressed from a complete non-runner to a bona fide person-I-can-run-with (mission accomplished!) PR'ed with an impressive sub-29-minute finish! Not too shabby! I belive it's about a 10 minute improvement over her first 5K :)
This week's training:
Monday
40 min. bike commuting
45 min. weight training
Tuesday
3 mi/5K speedwork
Yasso 800s - 4 x 800m with 400m jogs between
Interval 1. 3:55
Interval 2. 3:49
Interval 3. 4:00
Interval 4. 3:49
30 min. walking
Wednesday
3 mi / 5K run (9:56 / 5:58 pace)
(Instead of 5 mi / 8K due to schedule)
1 hour walking
Thursday
REST
30 min. walking
20 min. biking to/from movies
Friday
5K RACE - Longest Day 5K Road Race (5:15 PACE)
20 min. bike commuting
Saturday
REST
Sunday
8 mi / 13 K long run (10:15 / 6:18 PACE)

Sunday, June 8, 2008

"Purgatory" Week- Between Recovery and Training

Well, it's official. As of 9:37 am, Friday, June 6th I am the 659th entrant in the 2008 Royal Victoria Marathon, taking place on Sunday, October 12th. I went back and forth in my mind a lot about this one but finally decided to take the plunge. Monday is the beginning of the 18 week countdown and I figure if I'm not signed up I might have a hard time motivating myself to go out and train. I have been easing back into the routine since the Vancouver Marathon on May 4th (see this week's training below) - and still feel like I'm a long ways off from my peak fitness. But the good news is, my right knee seems to be back to normal after some nagging pain and swelling the last few weeks. I'll be marking the end of Week 1 - Victoria Marathon Training with a 5K race on Friday the 13th...Hoping for a PR (which means 26:20 or less). 18 weeks and counting...here I go! Monday Rest 30 min. walking Tuesday 3 mi/5K run Wednesday Rest 30 min. walking Thursday 5 mi/8K run (10:00/6:15 min. pace) 30 min. walking Friday 30 min. walking Saturday 3 mi / 5K intervals (4 x 4 min.) 1 hour walking Sunday 30 min. run 1 hour walking