Wednesday, September 12, 2012

Good workouts.

I'd like to introduce you to my "track":

I actually have two of them conveniently close to home.

This one is marked with mileposts, and there is a little elevation gain and loss on the way out and back, but nothing significant.

The view recently, as I was finishing up an easy run- (this was the field on the left side as you go down the road toward the mountains.) Alfalfa hay is now sitting in a pole barn.

My last training post left off with a bad workout. A couple of days later (and 2 easy runs), and I "enjoyed" a hard interval workout. I scrapped the time trial for the week and opted to work on Vo2 max in the form of 6x1,000m intervals at just faster than 5k pace, with 2-3 minute jogs between.
The goal was to spend about 20 minutes at as close to my heart rate max as I could hold.  I hit 5 of the 6 out of the park- the sixth was really just to see if I had any juice left --and I didn't :).

The interval data: a satisfying set of oxygen-sucking saw blades.

This week will peak my mileage for this 5k experiment. If possible, depending on what races are available in the next 4-8 weeks, I might try to hold at 60 MPW +/- for a bit before dropping. One thing about trying to peak for a 5k is that with my long run capped at an hour and a half, I am having to run a lot of sessions to make my weekly goal. It makes me appreciate where we live even more, since I can sometimes disappear for a short run while the boys hang out with grandparents or cousins.

My easy pace, going by heart rate, is ranging anywhere from 9:30/mile (usually on trails) to  7:50's. I noticed the easy paces picked up once the weather got cooler and I started doing interval training.

Part of my game plan is to hit the weights at least 2 times- but more optimally 3 times- a week. I often forget to enter these short visits to the home gym into my training log, but they are still being done and I can feel the effects...usually 24-48 hours later.

At least every week I try to incorporate some sort of  trail run into my routine. Since trails and intervals don't mix, this usually ends up being on a recovery run or easy run day. (sidenote: I use the term "trail" liberally to include my gravel driveway which, when added to a small dirt path area above our house, equals about a mile [half uphill and half downhill].)

Today I ran about 8 miles on this "trail", which was  s  l  o  w, but given the inclines, I ended up doing more of a set of lactate threshold repeats than an easy run. It was a lovely follow-up to my early morning easy run, where yesterday's weight workouts and 8 miles with basic speed (12x100M at mile race pace) kinda caught up to me around mile 4. Hello DOMS!

In general, it feels good to be running strong again. 

I know it can't stay this way without a rest break. A person cannot continue to spiral up indefinitely; but, at this moment, I am loving the adventure and the climb.
***

What does your track look like?

Have you ever trained for a 5k? This is actually the first time I have, though last summer's training might have suited me well for one, I raced 10Ks instead.

48 comments:

  1. I love your track. I wish we had nice country roads like that where I live. I like your structure training plan.

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    1. Thanks Kepa- you might not have the flat country roads, but you have snorkeling and pineapple!!

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  2. I'm bailing on the track more and more these days. I also prefer intervals on the road, if they can be done safely. 6 x 1000 is a great workout! It's one of my coach's favorites. He has me up to 8 x 1000 now...

    I think your plan sounds GREAT! The mileage and speedwork mix will surely lead to success. :)

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    1. AGH! 8x1000! That is hard. You are going to be SO ready for your race. Can't wait to see a sub 3 from you :)

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  3. Your pictures are so pretty. I love where I live, but sometimes, I wish I lived in a small town where there is less stuff and more quiet. :)

    I am looking forward to hearing how your training approach works for the 5k. I have been training a lot of heart rate this summer and I feel like it is helping me to become a better more consistent runner.

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    1. The quite is very nice here, Robin. It makes for beautiful easy runs. Good for you trying the heart rate training! I look forward to seeing your progress :)

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  4. My track looks like a treadmill. I spent 4 years in high school and 4 years in college training for 5K's. Now I just fly by the seat of my pants. There were a number of workouts my coaches often used: 4x1 mile repeats, 10-12 400's, 6x800's, some ladder workouts, 5x1000's, 4x400 hills then 4x800 hills. Anyway I generally pick workouts like that when I'm thinking about running a 5K. Sounds like you're doing great! I look forward to hearing all about your races!

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    1. Haha about the TM! Oh- nice to read what your workouts were! You are fortunate to have the background you have :) I would like to try a little variety.

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  5. Great job here Raina! I am on a climb too, and love it! Also loove the cool weather:) Like you, I am incorporating trail running into my routine, so good for the soul.
    I love the track though and since it is 1 mile from my house I go there a lot. Too much maybe. I run much faster on the track than on the road.
    So happy running is going so good Raina:)

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    1. Ah....I would love a track that close to home!

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  6. Beautiful area to run! The farm/field areas where I run have all sorts of animals that I chat with on longer runs ;) I agree with you on the cooler weather - god send for sure.

    Are you following a particular strength routine? I too try to do weights 2X a week, but I never know if what I am doing is very effective or not. Very happy to hear that you are coming back with a vengeance! Watch out 5K

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    1. Imagining the animal conversations you have ...:)

      I have a very basic routine that I use to maximize time since the kiddos are usually with me. I need to keep it short. The basics are this:
      Squats with weights- sometimes 2x10 reps (higher weight) sometimes 1x20 reps (slightly lower weights)@ about 1/2-1/3 my body weight (go lighter if you haven't been doing these, and work up)

      Lunges with weights- usually 1x20-26 reps at 1/3 body weight

      Leg extensions (sometimes)

      Leg curls (sometimes)

      Bench or decline bench or chest fly with weights- 2x8-10 about the same weight as for lunges

      Military press- just lighter than I do at bench

      Upright row- 2x10 @ about the same weight as bench

      Arm curls 2x8-10 or 1x20 @15-25 lbs/arm

      Skull crunches 1x20 @ light weight

      Decline sit-ups and twisting decline sit-ups holding a light weight totaling about 40-50 (my abs could use some more work though!)

      That pretty much covers most of the major muscle groups and I have it memorized, so I don't have to look at or record anything.

      When I am consistent and have time, I do some resistance band work for my lower legs, and also some things with the swiss ball.

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  7. I love your track! Makes me miss running in Oregon at my parent's house. There are about 4 actual tracks close to my house, but I hadn't really utilized them until recently. I usually do my tempo runs in a specific neighborhood because I found a nice 3 mile loop. If I run the same loop every time then I know if I am improving. We also have lots of trails close to my house, but I tend to steer clear of them.

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    1. Your parents live in a BEAUTIFUL part of Oregon, Tasha. I would love a weekend up there :)
      I bet with the group run you are starting, trails could become a new option for you.

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  8. My track looks quite similar to yours!

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    1. :) You have to do what works!

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  9. Ha! I was going to say what Abbey said (we live in the same town!) I do some intervals on the road and some on the track. I do LOVE the track, although it still just starting to feel familiar to me since I never ran in high school or college. Pretty soon though the high school track and my pretty road track will both be covered in snow and ice and I will stuck on the treadmill version (insert pouting here).

    You are doing AWESOME with your training and I can't wait to see what you do with the 5k. Very exciting!!!! Go Raina go! :)

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    1. Our nearest track is about 30 minutes away, so just not very convenient. There is a cinder 440 that is only 20 minutes away, but I am not driving 20 minutes for that :)
      I would have a hard time running indoors all winter! Do you ever run in yak trax or put in spikes?

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  10. Jealous of your track Raina. So glad you're feeling strong...I can't wait to join you in this climb.

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    1. Hurry up and get better so we can enjoy a run together!
      Have you found any exercises for it that are helping with PF? Read that you are doing deep water running. That is SO good.

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  11. You know what my "track" looks like (no way I'll touch the traditional kind now!). Yours is SO much greener--I feel like a starving person looking at all that green!!

    I'm so glad you're feeling the mojo coming back and running FAST. Yes on the HRs settling lower in cool weather! I noticed that on my mid-week easy run yesterday--much easier to stay down there with the rain and the cool.

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  12. Rain yur track is gorgeous! I too run on an unorthodox 'track' but it gets the job done. That intervalmworkout is badass. Nothing beats the feeling of having runs like that done though. Sounds like you are coming strong girl! WTG!

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  13. Ugh forgive the autocorrect and typos above!

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  14. Your track is beautiful! I have a couple, one mile loop that goes from my driveway, and one mile out/mile back straightaway that also goes from my driveway. Nowhere near as nice of scenery as yours! On my longer runs, I can either enjoy our nice paved bike paths or, even better, singletrack that's just a few miles away.

    Your running sounds like it's going fantastically! Very good to hear. :)

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  15. I love your track pictures!! Apparently you are a skilled photographer as well. Seriously. I always love your outside running pictures.

    I haven't trained specifically for a 5K since college. I remember doing a lot of mile repeats and tempos. Never went more than 10 miles at a time. I am coming up on 5K season myself, although my training is all geared towards NYC marathon. I have 4 5K's within the next 7 weeks. I just have a hard time saying no to local 5k's...

    I think it's very cool you are training specifically for 5k's and I am excited to see where your training takes you... :-)

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    1. Oh, Tia. If you only knew how many times I had to change the batteries in the camera because it has been dropped too many times and doesn't make a connection. You would understand! I won't be letting the kids use my next one :)

      Looking forward to all your 5ks!

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  16. Yes, I also use the term "trail" liberally to include my ditch-ha;) We have similar "tracks" only yours is FAR more beautiful!! Your little "experiment" is going very well (those 1K's were AWESOME) and I anticipate it's going to shoot out some SUPER results! Excited to hear you loving both the adventure and the climb! Can't wait for the Summit!! Hope you have some fun running "hard" tonight:) XO J

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    1. Plan adapted. haha.
      Ditch works for a trail! I would run a ditch with you :)

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  17. Nothing can compare to the upswing of a training cycle, especially one that is going fantastically. Your numbers are impressive and I can't wait to see where this training lands you for the upcoming 5k. Keep running strong, girl! :)
    xo

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    1. Thanks Jill! I like the UP the best.

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  18. First off - congrats and well done. Things are really working in your direction it appears. You are so right about being blessed for where you live and who you live near. Your HR data seems right on track - so to speak. No pun intended; well, maybe a little.

    I am looking forward to seeing where this training session leads your to the 5k. I have never trained for a 5k. I personally HATE that distance. However, it looks like that I might have to "race" that distance for awhile base upon my so called training numbers. Boy oh boy is grad school trying to bury me alive. I knew that it would. I just need to adjust more quickly.

    Take care.

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  19. Your pictures make me miss my old running trail in Oklahoma! Affectionately known as Terri's trail of tears :) I spent many years running this hilly course alongside green pastures, cows and even out running a coyote once! My current trail is not too bad, it’s a paved reservoir, pretty indicative of Texas. It has a couple of drinking fountains (that have saved me a few times) and even a small horse pasture that runs alongside the first mile. It also has a second gravel path that I will take to get away from the sun but I don’t feel completely safe on it. But hey if I can out run a coyote I might have a chance  Love reading about your running adventures Raina and you know how I love your charts!

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  20. sigh.. we need that kind of track. Again, must visit. We thought about moving to BEND for a while.

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  21. There's a track at Memorial Park in Houston (a few blocks from home), but during the summer (and some of spring and fall!) my treadmill is my favorite track just because it's so hot outside. I'd love to run where you do - so pretty!

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  22. I love that you posted about your track. When we were driving through Elkton this summer I was literally looking around and asking myself where in the world does Raina do her long training runs??? I also love how technical you are about your training. This stuff fascinates me and yet some of the terms you use are new to me. How are you so knowledgeable about this stuff?

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    1. Thanks Carissa- I will email you a response on that question :)

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  23. your "track" is my kind of track. I'll take a more challenging run out in the country or in the mountains ANY day over running circles around a flat track.

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  24. your track is beautiful! i do like 'regular' tracks too but i love to do workouts on the road as well.

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  25. Hey there!...again, a beautiful area you reside in! I love road workouts...especially ones as pictured above! i grew up on the "track" so it is my go to...but the open road...nothing beats it!

    Talk to me about your 5K training... when I get up and at it eventually...i bet that will be all i can handle...if that ;)

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  26. Wow. Seriously, your track is incredible! That is like postcard style.

    Great job on your miles!

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  27. I'm glad to hear other people use the open road for a track... the university's track is two blocks away, but off limits unless you have a group with special permission. Boo. :( So I've learned to get creative and do it elsewhere. So glad you're doing so well and spiraling up!

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  28. Your "track" is beautiful and the scenery is wonderful. The road workouts are the best because the time flies.
    Long time ago, when I was in the Navy Team, I trained for the 5km and the things went well.

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  29. hey, you aren't on my friends list anymore ;(

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    1. I don't know what happened?! My dashboard finally went "all-new" and maybe something got messed up. But i am still following you! :) XO

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  30. Technology!!! i never get "all new"...just "old and used" ha ha!! Just wanted to make sure I didn't offend you...I have a way of doing things like that without meaning too...kinda like diarehha, it just comes out ;)

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  31. Raina, I updated my blog! Mostly for you! :)

    My track is either a nearby canal or the crappy local high school track. Both are MEH. Nothing like the beautiful stuff you've posted. Jealous!

    I am planning on doing a 5K in a couple of weeks. I'm scared. Haven't been training for it specifically. We'll see how it goes!

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  32. What a beautiful place to run! I have a runner friend (who is friends with half of Lane County it seems - Lonn), who lives out in Creswell and whenever we run from his house, we have the greatest scenery and some gently rolling terrain.

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