Monday~ I made up my mind and drove about 20 minutes to do a 5k. I intended on pushing myself to the brink and hopefully (eeek!!) making myself have an "episode". I was determined. So was the thunder and lightening. The race was canceled. BUMMER DUDE!!! I paid my entry fee and everything! At least it all goes to charity. Whateva.
SO I was pretty P.O.d' to say the least. I drove home and picked up the family and we all headed to the gym. I did a 30 minute "buffet" workout. A bit of running on the tread/elliptical/step-mill and track running. Done.
Tuesday~ Cardio and weights. More elliptical intervals. When in doubt I grab a magazine and do one of their workouts. The elliptical one was pretty good actually. I followed it up with a weight circuit from the same magazine (www.oxygenmag.net). It was the bikini ready by July or something crazy like that. Good enough!
Since running club is off for 2 weeks I emailed the coach for a workout to prepare for June 12th half marathon. My running workout was to be 3-4 miles at tempo pace. For me, this means 8:00- 8:10 miles being my goal for the half. Tuesday was HOT, but not as hot as it has been. I started my run a little after 6pm. I actually did the usual 2 mile warm up first. A 9:10 pace: http://connect.garmin.com/activity/35477885
I then did 3 miles at tempo: http://connect.garmin.com/activity/35477879
1st mile: 8:05
2nd: 8:08
3rd: 7:46
No breathing issues either!!! SCORE!
Hopefully this is a breakthrough...I am getting about tired of writing about it!
I did a mile cool down after that.
I did not stretch. Oops and ouch.
Wednesday~ Spinning today. Hill intervals. Hot.
Showing posts with label tempo run. Show all posts
Showing posts with label tempo run. Show all posts
Wednesday, June 2, 2010
Wednesday, May 26, 2010
Crazy for Cardio and Core!
Tuesday~ I ventured on the elliptical for some easy cardio for 35 minutes. Long and short intervals for the most part.
I am kind of over lifting weights. I am not sure why. I did a made up core workout though and I am sore today. It took me about 20 minutes to do 3 sets.
Walking alt. lunges + med. ball rotation
side bends (pilates ball) 10x
dumbbell swings ( 2 styles all in a row) 20x
plank hold 1 minute
jump rope 150 revolutions.
It was kind of fun.
Running club was later. We were to do a 2 mile warm-up : http://connect.garmin.com/activity/34662706
3 mile tempo run. My attempt at 8 minute mile pace. FAIL. Ugh. Well...I did an 8:05 for the first mile. I also got to practice my panic breathing during the run. I am very frustrated, but I know I have to practice it do learn how to get through it. Saturday's 10k WILL be interesting fo sho: http://connect.garmin.com/activity/34662699
1 mile cool down: http://connect.garmin.com/activity/34662692
Oh, after class...I bought a running skort/skirt thing. Ha! I will test it out tomorrow morning.
Wednesday: Spin class. Endurance day. It was rough!
I am kind of over lifting weights. I am not sure why. I did a made up core workout though and I am sore today. It took me about 20 minutes to do 3 sets.
Walking alt. lunges + med. ball rotation
side bends (pilates ball) 10x
dumbbell swings ( 2 styles all in a row) 20x
plank hold 1 minute
jump rope 150 revolutions.
It was kind of fun.
Running club was later. We were to do a 2 mile warm-up : http://connect.garmin.com/activity/34662706
3 mile tempo run. My attempt at 8 minute mile pace. FAIL. Ugh. Well...I did an 8:05 for the first mile. I also got to practice my panic breathing during the run. I am very frustrated, but I know I have to practice it do learn how to get through it. Saturday's 10k WILL be interesting fo sho: http://connect.garmin.com/activity/34662699
1 mile cool down: http://connect.garmin.com/activity/34662692
Oh, after class...I bought a running skort/skirt thing. Ha! I will test it out tomorrow morning.
Wednesday: Spin class. Endurance day. It was rough!
Tuesday, April 6, 2010
Suck it up, Princess!
I have seen that saying somewhere and it seems fitting for me these days. Even though I am the furthest thing from being a princess. Anyway I had a venting session with a girlfriend about my breathing troubles etc. I have to look at the bright side of things. I am able to go to the doctor next Tuesday because my husband has a job that provides us with health insurance. With that being said, I just need to suck it up an find out what the next step to take is and then take it.
Moving on...
Tuesday is my day to do what I want + running club. I skipped running club and attempted my own version.
10 minutes on the elliptical today and then got on the treadmill. I did a 2 mile tempo-ish run withbreathing gasping walk 2 breaks. I was sure to do my 30 second walk breaks on an incline! My breathing was not so hot. I thought I would try it indoors instead of outdoors with the club. Although they are doing a 6 mile tempo run tonight, I am totally ok with my 2! Mostly.
Moving on...
Tuesday is my day to do what I want + running club. I skipped running club and attempted my own version.
10 minutes on the elliptical today and then got on the treadmill. I did a 2 mile tempo-ish run with
Saturday, March 27, 2010
Thursday, Friday, Saturday- 2 squirts a day!
Thursday- 3*2*1 class. I was so sore and still am after teaching this one! My inner thighs?!?! No clue what the heck I did!
Friday- Spin at 5:30 AM. Interval with some heavy hills. Totally Toned. I only demonstrated today. I was pooped! Stretched for 15-20 minutes after class. I so needed it.
Saturday-10 mile progressive run. That means the 2nd half should be at race pace or something like that!
Sooo...The first 5 was around 9 minute pace I think. I can't remember! The second half was right around 8 minute pace. Not too far off from my 7:45 goal pace of the race. I had no idea what my pace was until I completed the run. It's one of the biggest annoyances I face. Ha. But today was different. I was so glad to not have a frickin' asthma attack while running this HILLY course that I did not give a rats behind about my pace. Well, not that much! Who am I trying to kid?? (I really like to know my pace-get off my back) I felt as if I had some left too, so that is an awesome feeling. I had basically figured I would be running the 5k with Matt and my daughter this year( which would not be a bad thing-don't get me wrong!). I think I just might be ok with this asthma stuff as long as I keep doing as I am told! One puff in the morning, one at night and one Singular a day = Marcia can run!
Friday- Spin at 5:30 AM. Interval with some heavy hills. Totally Toned. I only demonstrated today. I was pooped! Stretched for 15-20 minutes after class. I so needed it.
Saturday-10 mile progressive run. That means the 2nd half should be at race pace or something like that!
Sooo...The first 5 was around 9 minute pace I think. I can't remember! The second half was right around 8 minute pace. Not too far off from my 7:45 goal pace of the race. I had no idea what my pace was until I completed the run. It's one of the biggest annoyances I face. Ha. But today was different. I was so glad to not have a frickin' asthma attack while running this HILLY course that I did not give a rats behind about my pace. Well, not that much! Who am I trying to kid?? (I really like to know my pace-get off my back) I felt as if I had some left too, so that is an awesome feeling. I had basically figured I would be running the 5k with Matt and my daughter this year( which would not be a bad thing-don't get me wrong!). I think I just might be ok with this asthma stuff as long as I keep doing as I am told! One puff in the morning, one at night and one Singular a day = Marcia can run!
Tuesday, March 23, 2010
Tempo Run and Circuit Training.
I got to the gym late for my weight training session. i was not feeling it, so I opted to just do a circuit on the machines. It was a full body of 8 different exercises. 3 sets of 10. I have been so tired lately! I am happy that I pushed through it though.
Next on the agenda: 4 mile tempo run at running club. EEEEK!! The last time we did tempo run was when I had an "episode". No major episodes tonight, but I plan on calling the doc tomorrow just to ease my mind.
The first 2 miles was at warm up pace- 9 minute miles. The next 4 was to be at tempo. My group of 3 ladies decided to run between 7:45 and 8 minute miles. This is how it went.
Mile 1- 7:45 ( felt good-it actually felt closer to an 8 minute pace)
Mile 2- 7:45 ( I fell back a bit, but caught up half way into this mile)
Mile 3- 7:50 ( We had one big hill that seemed to slow us just a bit)
Mile 4- 7:30 ( made up for mile 3! 1 minute left to go and my breathing got labored--calling Doc!)
2.2 mile cool down at a 9 minute mile pace. All in all the workout was great. I know my tempo pace is about a 7:35, but I feel at this point in the game I would be setting myself up for failure! Maybe next week when the tempo run is 5 miles I will have more confidence. I hope to see the Doc before then too.
My husband asked me if Amara could run a 5k in May....any opinions on that?? She has participated in a 1 mile fun run last year and ran the whole thing-I think she stopped once for about 10 seconds. She also did a 200 meter race last year-she was upset it was not longer! Just wondering any opinions on the matter of her running 3.1 miles!
Wednesday, March 10, 2010
"Hyper" Tuesday Tempo and Wednesday Spin
I would fist like to post that I did 30 minutes of power yoga on Tuesday afternoon! Who cares that the workout was 45 minutes long... ha! It was no joke. It was very difficult--in a good way of course. I am so glad it was all in the comfort of my living room. Nobody could see me--just the dog and I am sure he would have laughed if he had not been sleeping.
On to Tuesday night. Running! On tap was a 2 mile warm up with a 4 mile tempo and then a 2 mile cool down. It was the first constant tempo run of the season. I planned on running between 7:50 and 8:00 mile pace. The first 2 miles felt pretty darned great. I had 2 running buddies with me. Katie is the pacer. She is so good at it. We were averaging a 7:53 pace. I was at mile 2.25 or something and I had to stop. I am still not sure what made me stop. I took a few steps (walking) and started to immediately hyperventilate! It was ( still is) the strangest thing! I could not catch my breath. So naturally I started to panic more which led to more hyper ventilation. Awesome. I walked about .25 miles with everyone passing me wondering what the heck was wrong with me. I said I was fine to everyone though. I probably finished the tempo ( with a few walk breaks again) at an 8:30 ish or better pace. I have no idea what happened. I still felt some tightness in my chest at the end of the run and when I got home. I told the coach about it and he seemed a bit concerned. I told him I always hyperventilate during the 25k....it never fails. I get all emotional with about 2 miles left or so and can't breath ( it's all metal!!). I assured him I have no emotional ties/connections to the 4 mile tempo we run around Reed's Lake!
I wish I knew why it happened and it makes me a bit worried for the race I want to do on the 20th. If it's mental I need to figure out why and NOT do whatever it is I am doing again! If it's physical (I am sure it's not--haha) I would like to remedy it fast. I skipped the cool down and went home!
I woke up Wednesday very, very tired. I am sure it had something to do with going to bed around 12 midnight (again!!) and then being woken up by a certain 5 year old with a headache and a cough! Poor girl. So I was up worrying about her ( she was fast asleep) for almost an hour. I was up by 7 AM to finish planning my Spin class. Oh and that certain 5 year old was awake already.
Spin class went well. I had coffee. I have been "off" of my morning coffee for months. Literally. It tasted so damn good too. I had to find the coffee maker and dust it off. I had 1 filter left! WHEW!!! I would have been so mad if I didn't. So needless to say I was hyper again. Not hyperventilation this time. Just hyper-caffeinated. It was a great interval style class. I made it up while watching The Biggest Loser last night.
I did 2 minute intervals (each move was 2 minutes..so maybe 6-8 minutes of work) with 1 minute rest. There was a 2.5 minute sprint/recovery segment ( sprints were 15 seconds, recovery was 25 seconds and repeat until the 2.5 minutes was up) I think the class enjoyed that. I am not one to have loads of sprints in a row--not realistic-but oh so FUN!
Totally Toned was at noon. I made the workout up on the spot. Sometimes those turn out to be my best work. Sometimes not so much! I think today's off the cuffness (is that a word?)went over well. I hope.
So that was my day. So far my plan is to get up early and run 5-6 miles on the tread and maybe lift weights. I am not sure I want to bring my girl to the gym day care. We will see how tonight goes--we both might not get to the gym. That's OK. Her health is more important than a workout!
I guess my Stuffitts Giveaway was not a good one??? I really like it. Your odds of winning are HUGE!! It ends in about 2.5 hours!!!!
On to Tuesday night. Running! On tap was a 2 mile warm up with a 4 mile tempo and then a 2 mile cool down. It was the first constant tempo run of the season. I planned on running between 7:50 and 8:00 mile pace. The first 2 miles felt pretty darned great. I had 2 running buddies with me. Katie is the pacer. She is so good at it. We were averaging a 7:53 pace. I was at mile 2.25 or something and I had to stop. I am still not sure what made me stop. I took a few steps (walking) and started to immediately hyperventilate! It was ( still is) the strangest thing! I could not catch my breath. So naturally I started to panic more which led to more hyper ventilation. Awesome. I walked about .25 miles with everyone passing me wondering what the heck was wrong with me. I said I was fine to everyone though. I probably finished the tempo ( with a few walk breaks again) at an 8:30 ish or better pace. I have no idea what happened. I still felt some tightness in my chest at the end of the run and when I got home. I told the coach about it and he seemed a bit concerned. I told him I always hyperventilate during the 25k....it never fails. I get all emotional with about 2 miles left or so and can't breath ( it's all metal!!). I assured him I have no emotional ties/connections to the 4 mile tempo we run around Reed's Lake!
I wish I knew why it happened and it makes me a bit worried for the race I want to do on the 20th. If it's mental I need to figure out why and NOT do whatever it is I am doing again! If it's physical (I am sure it's not--haha) I would like to remedy it fast. I skipped the cool down and went home!
I woke up Wednesday very, very tired. I am sure it had something to do with going to bed around 12 midnight (again!!) and then being woken up by a certain 5 year old with a headache and a cough! Poor girl. So I was up worrying about her ( she was fast asleep) for almost an hour. I was up by 7 AM to finish planning my Spin class. Oh and that certain 5 year old was awake already.
Spin class went well. I had coffee. I have been "off" of my morning coffee for months. Literally. It tasted so damn good too. I had to find the coffee maker and dust it off. I had 1 filter left! WHEW!!! I would have been so mad if I didn't. So needless to say I was hyper again. Not hyperventilation this time. Just hyper-caffeinated. It was a great interval style class. I made it up while watching The Biggest Loser last night.
I did 2 minute intervals (each move was 2 minutes..so maybe 6-8 minutes of work) with 1 minute rest. There was a 2.5 minute sprint/recovery segment ( sprints were 15 seconds, recovery was 25 seconds and repeat until the 2.5 minutes was up) I think the class enjoyed that. I am not one to have loads of sprints in a row--not realistic-but oh so FUN!
Totally Toned was at noon. I made the workout up on the spot. Sometimes those turn out to be my best work. Sometimes not so much! I think today's off the cuffness (is that a word?)went over well. I hope.
So that was my day. So far my plan is to get up early and run 5-6 miles on the tread and maybe lift weights. I am not sure I want to bring my girl to the gym day care. We will see how tonight goes--we both might not get to the gym. That's OK. Her health is more important than a workout!
I guess my Stuffitts Giveaway was not a good one??? I really like it. Your odds of winning are HUGE!! It ends in about 2.5 hours!!!!
Tuesday, February 16, 2010
Tuesday-Weights, Tempo and running on EMPTY
Today was hard.
It started with a new workout.
Walking lunges
Negative Pull ups
Plank Rows
Leg Press
Push ups
4 sets of 10 today. I did NO direct core work today. I think the planks rows/push ups pull ups and lunges took care of that!! Whew!
I also hammered out 15 hard minutes on the elliptical just for fun.
Later in the evening was my usual Tuesday Night Special- Running Club.
I was kind of excited to go and run tonight. I already knew what I was in for, but you never know how you are going to feel until you actual do it.
Tonight was a tempo training (icky).
These runs are sooo beneficial though. I love to hate them. Mostly I hate them.
The plan was to do 1 mile at tempo pace ( this week it's 7:45 pace for me) with a 60 second rest and then repeat 4-5 times. After the 2 mile warm up this is how it went:
7:25 (ooops)
7:48 (closer)
7:39 ( almost)
7:35 ( nope)
cool down- 1.5 miles
I have an expert running partner (she ran in college) and is a great pacer. She was not on her A game tonight! She is usually right on the money with her pacing skills! I rely on her! Ha...she did her best. Better than I could do, so I am not really complaining.
It was tough tonight. The weather was perfect. The ground was not too slippery. There was not a blizzard. I was not overly sore or injured.
I can guess what caused it to be difficult for me though. I usually look at my diet. That must have been my problem today. I ate an apple about 1.5 hours before the workout. DUH. I so know my body better then that. I know I need something more than an apple!! I will blame it on no fuel. I think I did this a few weeks ago. It was during a race nonetheless. I run out of time with doing things around the house and plain forgetting to eat. How can I forget to eat. It's like one of my favorite hobbies!
I still made it through the workout. My stomach was actually growling as I was running(awesome). I could hear it and feel it. Lesson hopefully learned AGAIN.
All in all, it was a great day!
It started with a new workout.
Walking lunges
Negative Pull ups
Plank Rows
Leg Press
Push ups
4 sets of 10 today. I did NO direct core work today. I think the planks rows/push ups pull ups and lunges took care of that!! Whew!
I also hammered out 15 hard minutes on the elliptical just for fun.
Later in the evening was my usual Tuesday Night Special- Running Club.
I was kind of excited to go and run tonight. I already knew what I was in for, but you never know how you are going to feel until you actual do it.
Tonight was a tempo training (icky).
These runs are sooo beneficial though. I love to hate them. Mostly I hate them.
The plan was to do 1 mile at tempo pace ( this week it's 7:45 pace for me) with a 60 second rest and then repeat 4-5 times. After the 2 mile warm up this is how it went:
7:25 (ooops)
7:48 (closer)
7:39 ( almost)
7:35 ( nope)
cool down- 1.5 miles
I have an expert running partner (she ran in college) and is a great pacer. She was not on her A game tonight! She is usually right on the money with her pacing skills! I rely on her! Ha...she did her best. Better than I could do, so I am not really complaining.
It was tough tonight. The weather was perfect. The ground was not too slippery. There was not a blizzard. I was not overly sore or injured.
I can guess what caused it to be difficult for me though. I usually look at my diet. That must have been my problem today. I ate an apple about 1.5 hours before the workout. DUH. I so know my body better then that. I know I need something more than an apple!! I will blame it on no fuel. I think I did this a few weeks ago. It was during a race nonetheless. I run out of time with doing things around the house and plain forgetting to eat. How can I forget to eat. It's like one of my favorite hobbies!
I still made it through the workout. My stomach was actually growling as I was running(awesome). I could hear it and feel it. Lesson hopefully learned AGAIN.
All in all, it was a great day!
Tuesday, February 2, 2010
Tuesday fun fun fun!
Tuesday!
I made it to the gym for weights this morning. A little later than normal, but I am happy my kids got up!
New circuit today. We did a 3x12:
Squat and press
Mountain climbers
Leg Curl
1 minute core
circuit 2
Lat pull down
Plank to press
Leg Extension
1 minute core
Later on was my speed workout.
2 mile warm up
1 mile at 7:44
1 minute rest
1 mile at 7:35
1 minute rest
1 mile at 7:35
1 minute rest
1 mile at 7:35
2 mile cool down
Good times! Ugh! My goal pace was 7:35 and I did just that. We were told to take the first one out slower. I felt really good. Told ya I was going to rock it tonight!
With that being said I want to add what coach wrote on a blog to explain why we did what we did tonight:
With tonight being our first tempo type workout of the year I'd like to give everyone the why and not just the how of this type of workout. First tempo training falls into two varieties (steady, prolonged runs, also called tempo runs, and intermittent runs, also called cruise intervals -- which is what we will be doing tonight.) both of which are run at the same relative intensity. Tempo training is great for improving endurance. Subjectively, tempo intensity is "comfortably hard" , or 20-30 seconds per mile slower than your 5k race pace. Objectively, tempo training is in the area of 83-88% of your Max VO2 or about 88-92% of your maximum heart rate. I know at this point in the training cycle it's hard to figure out exactly where we fit into the intensity charts, but let's try to remember "comfortably hard". I will bring some pace charts tonight or by going to http://www.runbayou.com/jackd.htm you will be able to determine proper pace. See everyone tonight!!!!
My coach is the best. He is out there on the roads/track/races right with us. He is super FAST too. He ran last years Boston Marathon in a 2:57! Holy FAST!
Today was a great day.
I made it to the gym for weights this morning. A little later than normal, but I am happy my kids got up!
New circuit today. We did a 3x12:
Squat and press
Mountain climbers
Leg Curl
1 minute core
circuit 2
Lat pull down
Plank to press
Leg Extension
1 minute core
Later on was my speed workout.
2 mile warm up
1 mile at 7:44
1 minute rest
1 mile at 7:35
1 minute rest
1 mile at 7:35
1 minute rest
1 mile at 7:35
2 mile cool down
Good times! Ugh! My goal pace was 7:35 and I did just that. We were told to take the first one out slower. I felt really good. Told ya I was going to rock it tonight!
With that being said I want to add what coach wrote on a blog to explain why we did what we did tonight:
With tonight being our first tempo type workout of the year I'd like to give everyone the why and not just the how of this type of workout. First tempo training falls into two varieties (steady, prolonged runs, also called tempo runs, and intermittent runs, also called cruise intervals -- which is what we will be doing tonight.) both of which are run at the same relative intensity. Tempo training is great for improving endurance. Subjectively, tempo intensity is "comfortably hard" , or 20-30 seconds per mile slower than your 5k race pace. Objectively, tempo training is in the area of 83-88% of your Max VO2 or about 88-92% of your maximum heart rate. I know at this point in the training cycle it's hard to figure out exactly where we fit into the intensity charts, but let's try to remember "comfortably hard". I will bring some pace charts tonight or by going to http://www.runbayou.com/jackd.htm you will be able to determine proper pace. See everyone tonight!!!!
My coach is the best. He is out there on the roads/track/races right with us. He is super FAST too. He ran last years Boston Marathon in a 2:57! Holy FAST!
Today was a great day.
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