Posted on Oct 04, 2009 under running, Training |
This week was a pretty productive week, however in addition to my usual off day on Monday, I decided to take a nap on Wednesday instead of run. I guess it wasn’t that big of a deal since that day was an off/cross-train/easy run day anyways. I just feel that I need to run as much miles as possible to build up my endurance for the half. On that day though, I was just pooped, before work, at, and afterwards. It was funny because when I briefly woke up at 8:30PM that night, I disregarded the fact that it was dark and thought to myself, ‘dang it, I’m late for work’. Immediately after I realized it was night time, I so just went back to bed, it was nice! Read the rest of this entry »
Posted on Sep 30, 2009 under running, Trail |
I’m going to try and make this a quick update since I’m already late on this post. So Tuesday’s intervals were supposed to be 7×800 meters at 6:30 pace. Even though 7 was the most I’ve done for intervals, I wasn’ taht worried. The pace wasn’t too intense and I had been knocking these workouts out pretty easily. And the fact that they’re only 800 meters helped too. The first lap is a little easier because it’s the beginning, so I always try and focus on that 2nd lap. I’ve been trying to focus on my posture during these hard workouts. I’m hoping that this will help create some efficiencies when running. Here are the splits for the 800 meter intervals: 3:05, 3:01, 2:57, 3:00, 2:56, 2:52, 2:44. I’m really happy with the overall times, and was able to hit progressives. I broke 20 for the last 100 meters of last week’s intervals so I wanted to see if I could run faster this time and was able to hit a 17.19!
My tempo run was a lot better paced and I was able to hit around the goal pace or below for all 5 miles. Splits: 6:55, 7:05, 6:39, 6:46, 6:20. My Sunday long run I ran on the trail at home in LA again (need to post pictures of the trail soon!) I took a Clif bar with me to eat around halfway through the run with some water. I can’t really tell if the Clif bar helped since I stopped for water and rested too. But when I started running after eating the Clif bar, I felt really rested, not sure how energized. I really want to try some Gu things though, maybe I’ll use it during the half marathon. I heard that it’s important to eat them with water and actually heard of some people that had a negative reaction to them. Read the rest of this entry »
Posted on Sep 20, 2009 under running |
This is the 2nd week of half marathon training and it feels like it’s working. Last week, I did a pretty good job on the intervals and tempo run and ran a pretty good distance in the long run. This week, the interval distance increased, the pace for the tempo run increased, but was shorter and the distance for the long run only went up by one mile. None of the workouts really seemed impossible and should have been pretty manageable.
Intervals
This week’s intervals was supposed to be 5×1000 at 6:40 pace which was supposed to be 4:10 and to get even more specific, :25 per 100 meters. The main reason why I’m keeping track of every 100 meters is because I am terrible at pacing myself. When I ran in high school, I always ran with a teammate who was able to run at the correct pace. And whenever I had to do intervals on my own, I would always be off pace. What would happen is that I would run the beginning of the interval a little slower so I would pick it up (faster than the actual pace) to even up the pace. That just isn’t very consistent. I was able to run each 100 meters at around 21 to 22 seconds feeling pretty comfortable. The last interval or two, I was able to increase some of those to 20-21, and wanted to break 20 for the last 100 m and did it at 19.01! Great run overall, next week’s intervals will be tough too, 7×800 m.
Tempo Run
My Thursday tempo run didn’t really seem that hard, only 20 minutes at the hard tempo pace: 6:45. Last week was supposed to be at moderate pace 7:00 but for 4 miles, which I did and actually hit at the hard tempo pace. But the splits were all over the place, including the first mile which was way too fast, 6:19! So today, I made a conscious effort to not go too fast and run the warmup at an actual warmup pace, not 7:00 which I hit last week. So I did the warmup and the first mile and actually was right on pace, which was very surprising. Second mile was a little slower, but still on pace. Because I actually ran what I was supposed to run, I had a lot more energy throughout the run and had a lot more at the end to finish strong. My last mile today was a 6:19, the same time as the first mile of my tempo run last week, which killed me for the rest of the run. Overall good tempo run.
Long Run
Saturday’s long run did not turn out like I had hoped. The plan was 6 miles easy and then 3 miles at goal race pace plus 20-30 seconds. I woke up a little later than I had hoped that morning, but still got out and actually hit those first 6 miles at a reasonable 8:15-8:20 easy pace. However, by the time I got to the 7th mile (1st mile of the goal race pace), it had gotten super hot and I didn’t get any water or fuel to run any faster. The first mile was pretty much the same pace as the easy 6 I had just ran and the 2nd mile slowed to a jog. I too out of energy and just decided to just call it a day after that. I’m still happy with the miles, but I missed out on the most important part of the workout. This was the first of this type of workout and will be more like it in the next couple of weeks. But I have definitely learned how much the heat can affect someone who runs 5 days out of the week at night, which kind of freaks me out since the half marathon will not be at night. But thinking about it, it will probably start in the early morning so the sun shouldn’t be a big factor. I will just have to get up a little bit earlier next time I have to run this workout.
Tuesday, September 15, 2009
Intervals: 5×1000 meters
Was very eager to run intervals again. Last week’s was pretty successful and I was able to run faster than my goal pace. Today’s intervals were a little bit harder: 5×1000 meters at 6:40 pace = 4:10. I was able to run faster again today, although I was more tired than last week, which is understandable. I still felt comfortable for most of the intervals, I’m very happy about that. 5x1000m: 3:50, 3:53, 3:44, 3:39, 3:31.
Last interval 100 meter splits:
20.8, 22, 22, 21.6, 21.6, 21.4, 20.9, 21.1, 20.4, 19.01 (broke 20!)
Wednesday, September 16, 2009
The Loop 3 mi
Slow, felt weak. Should have eaten a snack before the run. Glad I didn’t run hard today since today was post-interval day and tomorrow will be tempo run.
Thursday, September 17, 2009
Short Tempo Run 3 mi 19:56, 6:38 pace
I sort of ran on pace today, what a surprise! I felt a lot more comfortable than I did last week and didn’t start off too fast, which made the rest of the run a lot easier. Bc of the smarter running, I was able to run the same last mile (6:19) that I ran on the first mile of last week’s tempo run, which got me too tired. Splits: 6:43, 6:52, 6:19
Friday, September 18, 2009
Easy Bike Ride 56:00
Another calf cramp while sleeping last night, wth! Easy bike ride today, didn’t even feel like an hour, it was nice. Biking downhill: exhilarating..not wearing a helmet: dangerous! Long run tomorrow morning, 6 easy, 3 race pace. Should be an interesting run.
Saturday, September 19, 2009
Long Run 8 mi
This long run was supposed to be 6 easy and then 3 at goal half marathon pace (+ 20-30 seconds). However, the forecast said it was going to be 90 degrees this weekend! I was able to run the first 6 miles and a very reasonable easy pace (8:15-8:20ish), but once I started those last three miles, I was all out of gas. No water or fuel to help and the sun was just scorching! First mile of the 3 was around the same pace as the easy pace and just jogged out the 2nd mile and called it a day. This is what happens when you run at night 5 days a week and then try and run in the heat..
This is the 2nd week of half marathon training and it feels like it’s working. Last week, I did a pretty good job on the intervals and tempo run and ran a pretty good distance in the long run. This week, the interval distance increased, the pace for the tempo run increased, but was shorter and the distance for the long run only went up by one mile. None of the workouts really seemed impossible and should have been pretty manageable. Read the rest of this entry »
Posted on Sep 14, 2009 under running |
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. Read the rest of this entry »
Posted on Sep 10, 2009 under running, Trail |
Here are a few pictures taken from the University of San Diego (UCSD) trails that I ran on a couple of weeks ago testing out my new Saucony ProGrid Xodus Trail Running Shoes. This is also the trail where I ran my first 5K race back in May.
This is a really fun trail to run on with many different paths to choose from. There aren’t too many hills, but a few here and there.. Read the rest of this entry »
Posted on Sep 07, 2009 under Reviews |
I was recently asked to test out and review a pair of Saucony ProGrid Xodus Trail Running Shoes with Vibram outsoles. These trail shoes were picked as Runner’s World Editor’s choice award back in October 2008, quite an accomplishment if you ask me. I’ve been hearing a lot of talk about Vibram lately, but mostly about their very odd looking, but supposedly very comfortable Vibram Five Fingers, but that’s an entirely different conversation. I got back into running consistently for about half a year and when I first started running, I made a wise decision to avoid getting bored from running by participating in my first race since high school. It felt really good (although nerve-racking) to compete once again. After that race, I was able to keep my motivation up to continue running and even tried a 10K and am now training for my first half marathon. But that very first race that I ran was actually a trail course with a good amount of hills, which my New Balance 768 running shoes could not really handle. Also at that race, I ran ahead/behind a barefoot runner, which must have been really hard considering the terrain. I have wanted to do some additional runs and workouts on hills and trails recently and testing out the Saucony Progrid Xodus trail shoes with Vibram outsoles was the perfect opportunity to do so.
Saucony ProGrid Xodus Trail Running Shoes with Vibram Outsoles
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Posted on Sep 01, 2009 under Running Tips |
When I first started running cross country in high school, I ran very short distances at first, only 2-3 miles per day. But eventually I built up to run 5-6 miles, which is a lot of miles for someone who never even ran one mile before joining cross country. I had actually lasted the whole summer without getting a full on injury, but I do remember icing my shins everyday after practice, so I was at the beginning stages of getting shin splints. The problem that I had once I got shin splints was that I didn’t stop running! It was only my coach’s second year and although he was a really fast runner in high school and college, he did not have enough experience as a coach. The only thing he told me to do was ice everyday, but never told me to stop running.. The shin splints did eventually go away toward the end of the season, but I had endure weeks, maybe even months of shin splints that were so bad, I was limping to and from class. I remember it was so bad that I had trouble putting on pants on in the morning, standing on the leg (with the shin splints) by itself would always cause me to fall over.
There are a couple of reasons why runners will get shin splints:
-Increased mileage (over 10% increase per week)
-New shoes not fit for the current runner
-Worn out shoes without enough tread and support
-Excessive concrete running
-Bad habits..not stretching
If you do happen to get shin splints, there is the acronym, RICE:
-R:Rest – let the muscles around your shin and leg heal by resting and avoiding as much contact as possible.
-I:Ice – Ice often, but not to the point where it is pointless. Ice your shins 15 minutes at a time to help limit swelling by reducing blood flow to the shins.
-C:Compression – In addition to icing, compression also helps limit swelling of the shins. Wrap an ACE bandage around the shins, or try wearing a pair of compression socks [link].
-E:Elevation – Elevation also helps reduce swelling and by elevating your legs by resting on some pillows to help reduce blood flow to your legs.
In addition,
-Do not increase mileage too drastically
-Make sure new shoes fit properly and provide enough support
-Get rid of old shoes as they will cause more damage than anything
-Find dirt trails or grass to run on instead of concrete
-Perform shin stretches to help with recovery:
-Stand on the end of a staircase, with your heels over the steps and slowly allow your body weight to bring your heels down below the step level and hold for 20 seconds.
-Walk on your toes with your heels pointed up and inward for 10 meters, then heels pointed outward.
-Walk on your heels with your toes pointed up and inward for 10 meeters, then toes pointed outward.
Some runners will take stuff like Motrin, Aleve, Aspirin or Ibuprofen, but non-steroidal anti-inflammatory drugs (NSAID), but too much of it then it acts as a COX-2 Inhibitor and actually DELAYS bone healing. But if none of this is helping the shins, then the worst-case scenario is a stress fracture. The last resort is to see a Sports Med MD and ask for an X-Ray/MRI, which may or may not result in rest than you would want as a runner.
A final thing to consider if you are stuck without running for a couple of weeks: cross training. Swimming, running or workouts in the pool or biking are great alternatives to running. Hopefully though, you can avoid getting shin splints in the first place and these workouts will be more of a supplement to running, rather than an alternative.
Shin splints are a very common leg injury that most runners will get at one point or another in their running career. This isn’t something that deters dedicated runners from choosing this as a career. Of course, if runners take the right precautions, they can avoid such such a painful injury. The official definition of shin splints is “pain along the shinbone (tibia) – the large bone at the front of your lower leg.” (MayoClinic) I unfortunately was not able to prevent it and got shin splints right when I started running, didn’t treat or take care of the injury the right way and ended up having a less than stellar first year of running than I would have expected.
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Posted on Aug 30, 2009 under running |
This was my first 7-day running week, if I’m counting this past Sunday as the end of the week (which I am). I probably won’t be doing that from now on though according to my new half-marathon training plan. Monday’s are off days, which is a change from Sunday’s, but there are also two other days in the week that are either off, cross training or a 30-45 min easy run. It just sounds weird to me that it’s possible to train for a half marathon with only 4 days of running. I probably won’t be taking those other two days off, but just go for an easy run instead. I contacted Caleb, a fellow Twitterer & DailyMiler who initially suggested this training plan and he actually planned out how fast I should run all my workouts, from my 5K to 10K pace as well as moderate to hard tempo pace. How great is the running community? Read the rest of this entry »
Posted on Aug 23, 2009 under running |
I was surprised to find out that I was sore from last Sunday’s 5K race. I don’t recall getting this sore after any of my other races and I didn’t run that much faster this time. However, I didn’t have time to really stretch before this race though, so that may be the reason why I was this sore. I didn’t run on Tuesday because of some work stuff that I had and I guess because I was still sore. Maybe I should have taken Monday off instead Tuesday.
I think the visuals in Nike+ are cool, but not sure what else. DailyMile FTW!
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Posted on Aug 15, 2009 under running |
This is the week before the America’s Finest City Half Marathon and 5K, so I didn’t want to do anything too crazy to get myself tired or injured before the race. I’m only doing the 5K and am starting to feel bad just racing such a short distance. I can back myself by saying that I have only been running 3-5 mile workouts since I started running again in March and have hit 6-7 about 3 times. When I ran in high school cross country, the most we ever ran was 10-11 miles, so racing 13.1 miles just seems so impossible for me right now. But constantly reading other people’s running blogs about how many marathons and half’s they’ve ran has really motivated me to finally get one under my belt. After the AFC 5K, I will start looking for longer distance races and also register for a couple of half marathons and probably one full so that I will have no choice but to get started on a training program for those races. It’s probably going to be a really hard workout schedule with many more miles than I have ever ran before, but I know I can do it. I hope I can.. Read the rest of this entry »
