My Week In Running January 21st - 27th

Practicing hydrating

Monday:  Went to a AOA (active older adults) water fitness class at the gym.  I'm hoping to be a water fitness instructor soon so I'm trying to hit the classes hard.  After class I had time for 3.5 miles on the treadmill at the gym.  Later in the afternoon while Gretchen was napping I jumped on the basement treadmill for another 3.5 miles.

Tuesday:  Water fitness class then 3 miles on the treadmill.

Wednesday:  Boot camp class and later a water fitness class.

Thursday:  Did 4X 800's for 4 miles total then Water fitness, Deep water.

Friday:  Was supposed to be 6 miles at race pace but I was worn out.  I did .5 warm up, 1.5 at race pace then dropped pace by 30 seconds for 2 miles, picked it back up to race pace for a mile then jumped off the treadmill and went to Yo Pi class. 5 miles total.

Saturday:  Went to the gym and ran 10 miles on the treadmill.  Did a 1 mile warm up and .5 cool down.  Ran the rest at a 8:41 pace.  I little boring but felt easy.

Sunday:  Warm weather today so at about 1:00 when it was just over 50˚ out Gretchen and I went to the trail.  We took a suggestion and ran the opposite way from the direction we always take, to see how it worked out with the stroller.  The concrete path lasted .8 of a mile before it turned back to a crushed gravel trail but it was really packed and not that much actual gravel so it worked well.  We went out 2 miles and was excited to see that the trail went right behind a Quick Trip.  We went over and took advantage of some free air for the stroller tires.  It made the 2 miles back way easier.

Weekly total:  33 miles 

My Week in Running Jan 14th-20th

Monday:  2 miles on the gym treadmill before a Pilates class.

Tuesday:  7 miles on the treadmill.  .5 warmup, 6.25 @ 8:34pace, .25 cool down

Wednesday:  Bootcamp class then a 35 minute tempo run for 4 miles.  I only did 4 minutes @ 7:12 pace, should of been 5 or 6 minutes but whatever.

Thursday:  Took the day off.

Friday: Went to a bootcamp class at the gym them came home and did 6 miles on the streets around my house averaging a 8:00 race pace.

Saturday:  12 miles out on the trail.  It was really nice out so I thought I would see a lot more traffic on the trail but it was pretty empty.

Oh look, I now can take pictures with my phone.  This is on my trail run around mile 8.  I'll work on taking more interesting or at least semi interesting photos.

Sunday:  3 easy miles on the basement treadmill while Gretchen napped.  I added 50 push ups and 100 sit ups at the end you know for fun.

Week 2 of marathon training and completely on track.  34 miles done.

My Week in Running Jan 7th-13th

Monday:  Did 3 miles on a treadmill at the gym.  Had an hour of training at the gym for my new job and there was really only time for the 3 miles after that before childcare closed.

Tuesday:  5 miles on a gym treadmill.

Wednesday:  Bootcamp class

Thursday:  5 miles on gym treadmill. .5 warmup, 4 race pace, .5 cool down

Friday:  2.5 miles on gym treadmill then a YoPi class.

Saturday:  10 miles on gym treadmill.  1 mile warm up, 2 -8.25 @8.35, 8.25-9.75-8:00, .25 cool down
I don't plan on doing my long runs at the gym normally as they are only going to get longer.  But Saturday it had to be done.  The gym was a little busy and I thought the girl next to me was on the fact that I was on the treadmill over the 45 minute time limit when the treadmills are full but I got away with it.

Sunday:  4 X 800 on basement treadmill at 6:00 in the morning before Gretchen woke up.  .25 warm up, 4 X 800 with 400 easy in between each, .25 cool down.  3.5 total.  Added 100 sit-ups and 50 push ups

Weekly total: 29 miles but still fall flat when I try for a clapping push up.

The Marathon PR Plan

Last weekend I looked around at marathon race plans online then came up with this one for myself.  I mostly based it off a Hal Higdon plan just because I thought it looked closest to what I thought would work best for me.  I have never really had a race plan other than mileage goals and long run goals that I usually fell short of.  This time I have the whole thing planned out with higher mileage, speed work, hill work, tempo runs, race pace runs and long runs.  I am also doing some cross training.  The cross training is mostly strength and flexibility not too much more cardio.

Week	MON	TUE	WED	THU	FRI	SAT	SUN	mileage
1	5	3	4 X 800	rest	5	10	3m
2	6	3	35t	rest	6	12	3m
3	7	4	5 X 800	rest	6	8	3m
4	7	4	5 X hill	rest	7	12	3m
5	8	4	40t	rest	7	14	3m
6	8	4	6 X 800	rest	8	16	3m
7	9	5	6 X hill	rest	8	12	4m
8	9	5	45t	rest	9	18	4m
9	6	5	7 X 800	rest	10 easy	20	4m
10	10	5	7 X hill	rest	rest	Half Mar	5m
11	6	5	45t	rest	6	20	5m
12	10	5	8 X 800	rest	10	22	5m
13	8	5	6 X hill	rest	4	12	4m
14	6	4	30t	rest	4 easy	8	3m
15	4	3	rest	rest	2 easy	Marathon

Monday: run

Tuesday: Easy run

Wednesday:  Tempo, 800’s, and hill

Thursday:  Rest day

Friday:  Race pace

Saturday:  Long run 30-45 seconds above marathon goal pace

Sunday:  Easy run

Week one is almost over and so far so good.  I've already switched days around which I figure I'll need to do the whole time and not worry to much about which day of the week I do which workout.  I have to do a lot of my runs on the treadmill but plan on using a babysitter or family for my long runs and a few of the other ones that are over 7 miles long.

My Week In Running

First week of the year and off to a decent start. Finishing up my marathon training schedule that starts tomorrow.  Watching the biggest loser season premier.  They always have to show the puking that happens in the beginning.

These pictures are from a few months ago but ya Gretchen thinks my clothes are her clothes.

What I did this week.

Monday:  The gym had no childcare on the last day of the year so while Gretchen napped I jumped on the basement treadmill.  I jumped off every so often for some pushups, you know to keep things fun.
1 mile, 20 pushups
.5 mile, 20 pushups
.5 mile, 20 pushups
1 mile
3 miles total

Tuesday:  Went out to my parents house and did 7 miles on the basement treadmill.

Wednesday:  Bootcamp

Thursday:  3 miles on the gym treadmill after filling out some new hire paperwork.  I now work at the gym as a Wellness Specialist.  I will mostly help the newbies use the equipment and clean said equipment but I'm super excited about it.  In the afternoon I was without Gretchen so I went for 5.5 miles outside.  I took my new handheld water bottle out and loved it.  Having the hand strap on the bottle makes all the difference.  So much better than running with a regular bottle of water.

Friday:  Worked in the am so I had to go back to the gym at night for a workout wasn't feeling the treadmill so I took the bootcamp class.  Made my muscles sore so it was good.

Saturday:  7 miles on the treadmill at the gym.

Sunday:  Decided just to take the day off.  Would of had to jump on the basement treadmill or do a video.  Miles were low this week but with the 2 bootcamp classes I was a little worn.

Weekly total:  25.5 miles, 2 bootcamp classes, 60 extra(beyond ones done in bootcamp) pushups

Race Planning

A 60 something Australian couple resolve to run 365 marathons this year.  Maybe I set my mileage goals for the year a little low.
I think I've planned out most of my races for the first 6 months of the year.  I have not paid for any of them yet except for a color run but I don't really consider that an actual run.  More of a fun activity where I do my best to jog leisurely.  I have a marathon planned for the following weekend that I'm hoping to seriously PR in so that will help keep me in check.

My maybe race list

• Chocolate rush half marathon              February 9th    I now have something else going on.
• Ray Pec half marathon                         March 16th
• Register for Marine Corps Marathon   March 27th*
• Cameron April Fools 8k                      March 30th or April 6th?  If it is happening.
• Color Run 5k                                       April 13th
• Garmin Marathon                                 April 20th
• Trolly Run                                            April 28th
• Psyco Psummer 50k                             July 13th

*The marathon is not till October but last year the race sold out in 2.5 hours so it's a race to get in.

The race I'm most concerned with is the Garmin Marathon and I'm writing out an actual training plan for myself to follow.  I'll have 15 weeks as of Saturday to train.  The half marathons are more training for the marathon and I picked them based on date and price.  I may just do one not both.

I am also adding do more consecutive clapping push ups than my brother to my goal list.  I can currently do about 3/4 of one.  He is at 4-5.  I've got a little work to do.

1166.63 + Some, Mileage Goals

Was gifted this nice race medal holder made by my brother.  I received some other nice running related gifts as well like a foam roller, hand held water bottle, compression socks and regular running socks, jacket and some energy chews.

1166.63 Is the number of miles I recored as running in 2012.  There are 9 weeks that are unaccounted for.  I know there were 4 weeks in February and March I didn't run at all because of a surgery.  The other 5 weeks a didn't write down they were all low mileage weeks I'm sure or else I would of written them down.  I'm thinking of a mileage goal for next year. A goal of 1750 = 33.65 average a week, goal of 2000 = 38.46 a week.  Barring any injuries or surgeries that take me out for multiple weeks or longer I think the 1750 is a strong but reasonable goal.  I'm going for at least 1750 this year.

Anyone else have mileage goals for the year?