Learning to Run

This was my first marathon! The weather started in the 60s with lots of humidity and finished in the 80s. I had trained in cool Minnesota spring weather with most mornings in the 30-40s and this was a shocker. Normally Duluth is fairly cool with a breeze, but I learned a lot from running in the heat. I was trying to run 3:30 because all my training runs suggested that I should have been able to reach that on a good day, so I started out a little fast at 7:45 and think that this was a very poor idea, especially on a hot day. I hydrated well the days before, but only drank about 30 oz of water the morning of. Looking back, I should have drank more fluids and even some sports drink. I also should have drank more at the first water stops. I had a fuel belt so I drank lightly off of that, but the heat caught up with everyone so fast. I held my own and was at 1:44 through 13.1, but within the next few miles, many started walking for the first time and my left quad started cramping. I struggled through the last ten miles at about a 10 minute mile pace because of cramping of both quads and having to walk at times. I was just thankful to finish considering they thought about calling the race! I was very humbled by the experience and will take a lot from it in preparation for my next marathon. I want to do a marathon in October, possibly Des Moines. Anyone have any experience with Des Moines? I realize I need to work tempo and pace runs into my workout and not just get the miles in. I would also like to do some cross training and some lower body strength training. I have a strong core and upper body, but put the cross training and lower body strength training on the wayside once the mileage increased in my 18 week program. Any advice on setting up a program with tempo and pace runs and what exercises to do for strength training and will challenge me, but still enable me to get my runs in. I am planning on taking this week off and trying to ease back into running the next couple of weeks and really putting my all into it in the middle of July. I will try to start a 12 week plan for Des Moines. Any advice on what mileage or how to transition from one marathon to another in a 3 month time period? This is a great site and I just want to learn all I can.

Biked for 30 minutes and walked for 10, trying to flush the lactic acid out of my muscles. Plan to ease back into running next week. Just doing some light cross training and weight training this week.

30 minutes biking. Legs are coming around and I'm looking forward to start running again! I signed up for the IMT Des Moines Marathon in October. I'm looking for a strong training program with more tempo runs and speed work. Any suggestions?

Upper body strength training and core.

45 minute cycle class. Felt good to move the legs, but didn't want to push it too hard as I am trying to "rest" this week!

Core training and 40 minutes of cross training.

30 minutes on the elliptical.

First run since the marathon. 5 miles at 8:33 avg. Felt good to run. Planning on doing two or three more runs this week and working in a tempo run.

45 minute spin class and weight training.

Out in Colorado for a week, so not used to training in the altitude, so this workout really pushed me. I ran up a canyon and it was mostly uphill for 2.5 miles and then I ran back down.

2  mile warm up 8:32, 8:36

3 tempo 7:31, 7:17, 7:17

2 cool down 8:27, 8:30
 

Nice recovery run, except running at this altitude gets my HR up faster than I would like, 5 miles at 8:49 average.

Ran up Waterton Canyon 5 miles and back. Legs are feeling strong. Ready to kick up the mileage to 35+ this week and be over 40 the next. 

10 miles around Chatfield State Park, CO. 8:34 average. I really wish I could train out here all the time, there are lots of hills and the altitude really makes me work! I think I'm going to try to do 10 tomorrow, but take it slower.

Ran Waterton Canyon one last time on this trip. Bought a pair of Vibram Five Fingers that I have been eyeing up and absolutely love them! Had to make myself run only 2 miles in them because I didn't want to overdo it! They are very comfortable and it is amazing how fast my running mechanics compensated for "natural running." 8:42 average. Ready to get back to lower altitude and not have my HR so high going up hills on aerobic and recovery runs! The scenery is much better though.

Strength training and core work.

Ran 2 miles to the gym and did some quick weights. Ran 4 more home and then ran 1 mile with the Vibrams. 8:37 Avg. Ready to do 13 or 14 tomorrow morning. After a recovery run this Saturday should be around 45 for week. Happy with that considering my marathon was just shy of 3 weeks ago.

Longest run since marathon. Knees are sore, but I think that is still from running hard downhill last week and maybe from the Vibrams. First 7 miles, 8:29 avg. Last 7, 8:15. It took me a good 6 miles to loosen up. HR did get into the low 160s, so probably should have backed down a bit.

Easy recovery run before a day of rest!

Upper body strength training and core work. Was going to take a day off, but felt motiviated to go to the gym. I have my 3rd 12 hour night shift in a row tonight, so I am ready to get back to a normal sleeping schedule tomorrow night.

Tough run in the heat and with lack of sleep, but felt good once I got going. 2 mile warm up: 8:58, 8:50. 5 tempo miles: 7:07, 6:58, 6:55, 6:55, 6:56. Two mile cool down: 8:47, 9:03. HR topped out in the high 170s. My knees always hurt when I run this hard. 

AM: 2 mile warmup on treadmill because it was raining this morning, but let up and did 6 miles outside at 8:12 avg.

 PM: Pilates, quick strength training, and 3 miles in Vibrams.

12 miles this AM 8:25 avg.

Nice cool run this morning. 50s, but strong head wind most of the way. Warmed up with 3 miles, 8:40 avg, then 10 miles at MP, first 5 had 8:00 avg, last 5 had 7:40 avg, Cooled down with 3 miles at 8:32 avg. Knees are still sore, but felt very strong the last half of the run. Avg HR 146.

3 miles at 8:50 avg pace. Really sore, maybe pushed it a little hard this week considering this was the 4th week after my marathon and this was the first 50+ week. I feel like I accomplished a lot by hitting the 50 mile mark. I'm taking tomorrow off, lots of vegging out this weekend, but that's okay once in awhile!

Upper body strength training at 11 AM and core work. I did not sleep well and was going to run before my meeting at work this morning, but elected to sleep. I went out at about 4 PM and did 10 miles with 5 tempo. Last week I did 9 with 5 tempo and had to rest a little in between. This week I did 2 mile warm up at 8:38 and then 3 miles at 6:56, 6:47, 6:48, .5 mile at 7:58 and stopped for some fluids. Then 2 miles at 6:47, 6:55. One mile at 8:11, and 1.5 cool down. Max HR 177. I think I might slow down next time I do the tempos so I can string 5 or 6 miles together without stopping.

4 miles this AM on the treadmill. Will be getting in many miles on vacation the next 3 days.

30 minutes on the elliptical. Going to only run 30 or so miles this week to give my aching knees a rest.

Cross Training and upper body and core strength training.

First run since Saturday and my knees feel much better. 8 miles with 8:13 avg.

4 miles, 8:21 avg. 30 minutes of spin class. Pushups and pullups.

9 miles with 8:12 avg.

 PM: 20 minutes X training (biking, rowing, elliptical) and core work

Nice run early this AM. 5 miles with 8:30 avg. Going to try to get around 50 miles this week and hope my knee feels better from a week ago.

12 miles this AM with 8:35 avg. Felt real sluggish. Hoping for a great day tomorrow with a tempo run.

Tempo run this afternoon. Ran a little slower than I had been and was able to maintain a good steady pace throughout. My knee does not hurt either. 2 mile warmup at 8:34 avg, 5 miles at 7:23, 7:21, 7:13, 7:16, 7:05, and 1 mile cool down at 8:23.

4 easy miles and strength and core training.

The weather is not cooperating today...pouring rain....looks like I will be doing my long run of 16-18 miles tomorrow instead, bummer. I was looking forward to a great run this AM.

16 miles this AM in hot and humid weather, 8:36 avg. Good to get it in.

2 this PM with core work.

1 hour spin class and core work. Giving my knees a break, might try backing down to running 3 quality days a week and cross training more. I'm worried if I keep up my running mileage, my knees will get even worse and I won't be able to run the marathon in October.

Strength training.

45 minute spin class and did some core work.

2 miles on the treadmill and 30 minutes cross training. Core work and strength training. Trying to rest the knees and hope they recover!

30 minutes on the elliptical

45 minute spin class and some core work.

Strength training and great 45 minute spin class.

6 miles with various tempo mixed in and did a 3 mile stretch with 4x 1/2 miles at 6:00 min/mile pace with job in between. Core work.

45 minute spin class.

30 min elliptical and core work.

14 miles, 8:22 avg.