Marathon Training

Did a 2.2mi warm up with the Trigators at track practice at a 7:45/mi pace.

Ran 0.5 mi of straights and turns

1200m (5:14), 800m (3:24), 400m (1:37), 800m (3:14), 1200m (4:55)- starting at 1:45/400m and getting progressively faster each one

0.5 mi cool down barefoot on grass

Spent about an 1.5 hr on my mountain bike today and swam 1600yds.

Ran 1.05 mi to join up with the Trigators at a 8:36/mi pace

5 mi loop around campus at a 7:54 pace

Jogged back to car 1.05mi at a 8:26 pace

Did an easy jog before my first test of the semester at about an 8:40/mi pace.

Got my Vibram Five Fingers in the mail today so I thought I would test them out, so I ran a quick out an back 1.4mi.  I really like them and I was altering my running gait to make less noise when I hit the ground.  I'm about to start doing some motion lab testing on barefoot vs shoe running and I'm excited that I actually get to do a fun project that I'm interested in.  My previous work was on flow separation control using  piezoelectric  material an airfoil in a windtunnel.

Ran 1/2 trails and half on side walks.  The average was around a 8:50/mi since the trails were narrow and had a lot of roots and fallen trees to jump over.  Toward the end, about the last 1.5mi we (running with my boyfriend) picked it up to a 7:30/mi pace.

Wore the Vibram Five Fingers for my 2.2mi warmup before speed work.  I do like the shoes, but my lower legs were sore the next day.  They are suppose to strengthen the feet, provide better balance, and cause a more forward stance strike instead of a heel strike.  I will wear them for a couple of miles twice a week until I get use to them. 

Track Practice-

0.5mi straights and turns

4x800m, 4x400m, 4x200m with 1min rest in between each

800's(3:18, 3:20, 3:16, 3:17), 400's(1:36,1:38,1:37,1:33), 200's(48, 46,46,41)

0.4mi cool down

Wore Adizero Adidas shoes for track work.

Spent 1hr 20min on my bikes between my mountain bike and on my trainer.

Ran with the Trigators and went a little faster than usual.  My pace usually levels out to just under 8:00/mi, but I ended up at closer to a 7:45/mi pace.  I felt pretty good over all energy wise, it was a little cold and my calves were a little sore, but a good run.

Easy run, around 9:00/mi.

Ran on a treadmill for the second time in 4 years.  I'm an outside runner especially since I live in florida where the roads don't ice over, but it was raining all day and I'm trying to get a couple miles at a time in with my Vibrams untill I get use to them.  I did do a couple of incline repeats of 10 degree incline for 1min every 5 minutes.

I held an 8:45/mi pace for the whole distance.  I didn't want to push myself at all since I have a half marathon to race next weekend.  I didn't look at my watch too much I just went with a pace that felt good and easy.

2.2 mi warm up w/ trigators 7:59/mi pace

0.5 mi straights and turns

8 x 400m (88, 92, 90, 90, 90, 90, 90, 87)s 

w/200m easy jog in between each 400 

0.4mi cool down

used Adizero shoes for workout (3.5mi)

Spent 50min on the bike trainer, did a core workout and some push ups.

Went trail exploring behind my condo and found a bunch of dead ends that stem from the power lines.  Ran real easy, I've been feeling sick since Monday night.

Easy jog

This is a good race to do.  The busses took a long time to pick up everyone from the pick up locations since there was no parking near the start.  Once I got there everything ran smoothly from clothing drop off to bathrooms.  I did have to start way back and it took a while to get through the crowd, but around mile 4 it started to thin out and I passed the 3:30 marathon pace group.  About a mile and a quarter of the 1/2 was on the beach.  The sand was pretty packed, but it was still running on the beach and was glad when I got off.  There were a couple of hills from the bridge and on and off ramps.  The bridge at the last mile was tough, but it was nice to have a down hill to the finish.  Mile 12 was at the top of the bridge.  There was pleanty of music and water stops.  They had water about every mile and active water every other mile.  Great weather besides the humidity, which I am use to.  It started in the upper 40's and got into the mid to upper 50's.

I felt like I could have pushed it harder, but I haven't been training at 1/2 marathon pace and didn't want to run out of energy the last few miles.  My next one I will be prepared.

Biked for 1hr 20min.

Ran at an 8:30/mi pace.  I'm trying to break in the Zoots so I ran 2mi with socks and 2mi without socks.  The feet felt fine, a little sweaty but no sore spots.  I will gradually increase the mileage until I can do 6 w/o socks.  That way I know that I can do an olympic distance triathlon and not have to wear socks on the run.  I should be fine to go sockless for my sprint tri in a month.

Did a trail loop and averaged 8:45/mi for the whole run.  The first half was a little faster because of the loose sand and hills in the second half.  It was nice to get out an run though, the morning was cold and rainy and around 1pm it started clearing up so I pulled myself away from my school work and went for a run.

It was a lovely day for a bike ride, 60 ^oF and sunny with a light breeze.  I haven't been outside on my road bike since last november although I do ride my mountain bike to class everyday.  It was a nice change from the trainer and I went 30mi and averaged about 17.5mph.  The hills are so much fun, but also kind of scary because so many people use the trail and there are several blind corners.