Trail Running Blog

DailyMile Running Updates: September 7 – 13, 2009

After all of that waiting and anticipation, I finally got my half marathon training started. Even though it was just the first week, I wanted to make sure I got it started on the right track. What is pretty cool about this half marathon training program is that there are only 3 real workouts that I need to focus on each week: Tuesday speed intervals, Thursday/Friday tempo runs, and Saturday/Sunday long runs. Every other day is either off, cross training or an easy run. I’ve ran recent workouts at or faster than the paces that I plan to run these workouts, so I should be able to do each workout. I just have to tell myself before each hard workout that I can do it because I HAVE done it before. The weekend long run seems like a pretty important workout since that is the day where I’ll be running more and more miles until that peak weekend when I run just a little more than a half marathon, which if completed, will guarantee that I COULD finish a half marathon. However, pacing will definitely be an issue come race day since I have a tendency to start off too fast within that first mile and if that happens in a half marathon race, it is going to be a long 12.1 miles. I’m hoping the interval workouts, tempo runs as well as long runs will help me learn the correct pace to start at and keep during the half marathon.

Tuesday Intervals

I randomly decided to do mile repeats about 3 months ago in preparation for a 5K race that I had planned. I chose to do 6:40 pace and was able to hit it fairly comfortably. Today’s 800 meter intervals were at that same pace, so I knew for sure that I should be able to do it. I love shorter distances and I have definitely gotten faster in the 3 months since I last ran those mile repeats. I wanted to make sure I did not go off pace, so I kept track of every 100 meters of the 800 meter run. I was able to hit at least 1 or 2 seconds faster for each 100 meters, at hit each 800 meter interval over 10 seconds faster than my goal pace. I think the biggest issue I had during these intervals was that it was taking too long to write down each 100 meter split on my notepad, so I didn’t even get to jog around to cool down. This next week’s intervals, I’m just going to write down my end time so that I get a recovery after each interval.

Friday Tempo Run

I read an article on Runner’s World about the importance of tempo runs and how this one workout will help you get faster for your marathon or half marathon. I remember my high school coach say the word “tempo” a couple of times about our workouts, but he never really explained what it meant and he would just say medium/comfortable. I always just tried to run it pretty fast and if it was too hard, die out for the rest of the run. Obviously, I was not running these workouts the right way. Today, I wanted to make sure I hit my four miles at the pace I had planned, which was about 7:00 min/mile. The problem (if you can call it that) started during my one mile warmup. I had ran a 7:00 min for my warmup mile, which was way too fast for a warmup. But I was hoping I could just run at that pace for the next four miles and I’d be good to go. Here are my four mile splits: 6:19, 6:40, 6:31, 6:25. The first mile was way too fast and got me pretty tired for the rest of the run and probably why my times for the next three miles were slower. I’m hoping that this next tempo run I have, I’ll be able to actually hit the pace that I’m supposed to run.

Sunday Long Run

I planned to go visit my family back in LA so it worked out that my long run was on Sunday. I got to run on the trail that I back in high school when I first started getting into running. The funny thing is, we never ran that many miles since all the races we ran were only 3 miles. This Sunday’s run was 8 miles, so I was looking forward to that. I took some cool photos of the run on the trail and will post them soon!

Monday September 7, 2009
Easy Non-Run Run  3 mi

Wasn’t supposed to run today, but just wanted to get out and burn a few calories and enjoy the nice weather. Felt very relaxed, HR and breathing was very low and stopped by bank to run an errand, way to multi-task! Hope everybody is enjoying their Labor Day!!

Tuesday September 8, 2009
Half Training Day 1: 5×800 Meter Intervals 2.5 miles, 15:47

After all of that anticipation and waiting, my first half marathon training program officially has begun. 5x800m at 10K pace (6:38-6:45 min/mi), 3:13, 3:12, 3:11, 3:08, 3:03. Wonder if I ran TOO fast, I hope not..

Was able to still run a ~7:15 cooldown mile too!

Excuse the details..

• #1: 3:13: 23, 23.4, 23.8, 24.7, 24, 24.5, 25.3, 25.1
• #2: 3:12: 22.8, 23.3, 24.1, 23.8, 24, 24.7, 24.7, 24.6
• #3: 3:11: ~25, 24.3, 23.7, 24.3, 23.7, 23.4, 23.7, 23
• #4: 3:08: 21.9, 22.6, 23.9, 24, 23.7, 23.9, 23.7, 23.9
• #5: 3:03: 21.9, 22.4, 23.5, 23.8, 22.7, 23.2, 22.7, 23

HR: Avg 171, Max 189

Wednesday, September 9, 2009
The Loop 4 mi 30:50, 7:42 min/mile

Easy/off day today and was actually going to take it off until I got a motivation from Jamie W. Glad I got out, thanks again!

Hit just below my suggested easy day pace (7:45-8:25), but splits show a different story: 7:58, 7:35, 7:39, 7:36

HR: Avg 155, Max 169

Thursday, September 10, 2009
The Loop 4 mi 29:42, 7:25 pace

Another easy run, started off a lot faster than pace again, but still felt comfortable which is good. Just hoping this won’t affect my first tempo run tomorrow. Splits: 7:11, 7:13, 7:43, 7:33.

HR: Avg 162, Max 177

Friday, September 11, 2009
1st Tempo Run 4 mi 25:57, 6:29 min/mile

First tempo run, and to be honest, I was pretty nervous about this workout. I’m not that great at pacing and today’s run really showed it. It was supposed to be my ‘moderate’ pace, which is 7:00 min/mile. Guess what my warmup time was? 7:00!! You would think I’d just be like, “oh ok, just run this fast for the workout, that’s not so bad..” Check out my splits: 6:19, 6:40, 6:31, 6:25. And I think the only reason why I ran slower on miles 2-4 was because I got tired from mile 1! I don’t want to complain, I mean it’s better that I ran faster than slower, but man I was way off! Better get it right next week..

ps Going home to LA this weekend and will get to do my long run on the trail I ran back in high school XC, good times. Can’t wait!

HR: Avg 184, Max 198

Saturday, September 12, 2009
Easy Run to the Beach  3.75 mi

Easy run to the beach, breeze was nice although the run to the beach was almost all downhill. Took it easy on the way back since it was uphill and have my long run tomorrow (on the trail back home where I ran in HS!!).

HR: Avg 158, Max 182

Sunday, September 13, 2009
The Trail Long Run  8 mi 01:03, 7:52 pace

My long run for the week, on the trail I used to run back in high school. Took some interesting pictures, will post later. Brought back some great memories! Hit a 6:02 last mile too!

HR: Avg 160, Max 194