Last year, I said I wanted to run a marathon. You said I wasn't ready and shouldn't.
Last summer, I said I would stop eating animals. You said there is no reason to.
Last month, I said I wanted to increase intensity and frequency of my running. You said I was over-training and asking for injury.
Last week, I said I would do a juice fast. You said I would starve myself and it was unsafe
Yesterday, I said I wanted to climb mountains. You said it will be hard.
Today, I am vegan, faster, thinner, healthier and tomorrow I will be climbing mountains.
Friday, February 17, 2012
Sunday, January 29, 2012
Week 2 plan
OK so here is week 2:
Sun 29- 60min
Mon 30- 25-35 min depending on feel
Tue 31- 30-35min
Wed 1st- OFF
Thr 2nd- 30min
Fri 3rd- 35min 10min warm up, 4x 2min "on", 2min "off", 11 min cool down
Sat 4th- 30 min
Ok so the goal for this week would be to focus on running as close to 11:15- 11:30 pace as possible. If you can't do this everyday, thats ok, but just something to focus on.
For friday, the "on" pace should be between 30-45 seconds faster than the warm up, "off" and cool down pace. So if you are running at 11:30, the "on" should be 11 min pace. Try to keep this consistent, but if you can't thats ok, just do what you can, this is just gonna show me where you're at
If you want to start incorporating weights 2 times a week on any days that would be fine, or I can make you a weight schedule starting next week, just let me know.
I will also schedule days off on saturday from now on
Any questions let me know!
Sun 29- 60min
Mon 30- 25-35 min depending on feel
Tue 31- 30-35min
Wed 1st- OFF
Thr 2nd- 30min
Fri 3rd- 35min 10min warm up, 4x 2min "on", 2min "off", 11 min cool down
Sat 4th- 30 min
Ok so the goal for this week would be to focus on running as close to 11:15- 11:30 pace as possible. If you can't do this everyday, thats ok, but just something to focus on.
For friday, the "on" pace should be between 30-45 seconds faster than the warm up, "off" and cool down pace. So if you are running at 11:30, the "on" should be 11 min pace. Try to keep this consistent, but if you can't thats ok, just do what you can, this is just gonna show me where you're at
If you want to start incorporating weights 2 times a week on any days that would be fine, or I can make you a weight schedule starting next week, just let me know.
I will also schedule days off on saturday from now on
Any questions let me know!
Wednesday, January 25, 2012
Life has other plans
Training plan called for a 35 min run on Tuesday, life threw me a curveball and I missed the run. Made up for it today with 35 on the 'dmill at about an 11:00 pace. Got to the end of my time and felt like I had at least another 10 min in me. Decided to follow the plan and call the run, as I will run tomorrow and Friday.
Training is off to a good start, not feeling overwhelmed or like I am doing too much too fast. Looking forward to the plan for next week.
Training is off to a good start, not feeling overwhelmed or like I am doing too much too fast. Looking forward to the plan for next week.
Monday, January 23, 2012
1-23-12
Training run #2
20 min walk in the park, at least that is what was going on in my head. I was actually at the treadmill again, this winter weather is not doing good things for my feet. I can't stand to have wet cold feet and in my NB Minimus or FiveFinger Bikila's that is what I get. Treadmill was not bad today though, SS planned out 20-30 min at 11:30 pace. I did 20 min only because I lacked time not strength or determination. I have tempted to go back out this evening to finish out the max time. The reality is that I get to run tomorrow so I will plan my lunch hour better and get the full time in.
So far so good with SS training plan, I look forward to filling her in Friday evening in anticipation of next week's schedule.
Spring race sign ups are popping up all over the place. Pretty sure I will run the first in March with either the Shamrock in Portland, the Wild River in Crescent City or Music in Klamath Falls.
20 min walk in the park, at least that is what was going on in my head. I was actually at the treadmill again, this winter weather is not doing good things for my feet. I can't stand to have wet cold feet and in my NB Minimus or FiveFinger Bikila's that is what I get. Treadmill was not bad today though, SS planned out 20-30 min at 11:30 pace. I did 20 min only because I lacked time not strength or determination. I have tempted to go back out this evening to finish out the max time. The reality is that I get to run tomorrow so I will plan my lunch hour better and get the full time in.
So far so good with SS training plan, I look forward to filling her in Friday evening in anticipation of next week's schedule.
Spring race sign ups are popping up all over the place. Pretty sure I will run the first in March with either the Shamrock in Portland, the Wild River in Crescent City or Music in Klamath Falls.
1-22-2012
New Trainer, holy shit what did I sign up. All jokes aside, I moved from going alone to having someone tell me and help me with my running. Today was the first official training run, SS will be giving me weekly schedules and feedback until the Portland Rock n Roll 1/2 Marathon on May 20, 2012. Below is the training and feedback SS has put together for me. I see this as the beginning of something great :)
"Ok so here is week one.. we will go week by week, that way we can adjust as necessary!
Sun 22nd- 60min
Mon 23rd- 20-30 min depending on how you feel
Tue 24th- 25-35min
Wed 25th- OFF or other activity
Thr 26th- 30min
Fri 27th- 30-35min
Sat 28th- OFF or other activity
Right now, my goal for you is to get you running more consistently and increasing weekly mileage. I would like you to focus on running near an 11:30 pace for all your runs.
On your days off, you are welcome to get in the pool, bike, elliptical, etc if you feel so inclined. (ha ha) or just enjoy the day off!
If you'd like you can begin doing weights to augment, or I can help you devise a program, up to you!
I will always have your longest run be on Sundays from here on out, unless you have a conflict.
If you have any questions, feel free to ask. I will need an update at least once a week with mileage for the days you ran and if you did other activities, or just took the day off.
I also want your input, if you think its too much or too little too fast or too slow speak up"
|
As you can see this is very personalized, SS put a ton of time into creating this plan and I owe it to her to put as much effort into training. My first long was completed this afternoon on the 21st century torture device, the TREADMILL! Oh I loathe that thing, the only saving grace was the amazing audiobook I got for my birthday (link)
As a whole this run was mentally challenging, manifesting into a physical challenge. I have a hard time getting over my dislike of the treadmill and finding a good rhythm. It took me silently challenging the girl next to me to get me through the run. My goal was to not only to finish my 60 minutes but run faster and longer than her. Thank you anonymous girl for motivating me to push on.
"Ok so here is week one.. we will go week by week, that way we can adjust as necessary!
Sun 22nd- 60min
Mon 23rd- 20-30 min depending on how you feel
Tue 24th- 25-35min
Wed 25th- OFF or other activity
Thr 26th- 30min
Fri 27th- 30-35min
Sat 28th- OFF or other activity
Right now, my goal for you is to get you running more consistently and increasing weekly mileage. I would like you to focus on running near an 11:30 pace for all your runs.
On your days off, you are welcome to get in the pool, bike, elliptical, etc if you feel so inclined. (ha ha) or just enjoy the day off!
If you'd like you can begin doing weights to augment, or I can help you devise a program, up to you!
I will always have your longest run be on Sundays from here on out, unless you have a conflict.
If you have any questions, feel free to ask. I will need an update at least once a week with mileage for the days you ran and if you did other activities, or just took the day off.
I also want your input, if you think its too much or too little too fast or too slow speak up"
|
As you can see this is very personalized, SS put a ton of time into creating this plan and I owe it to her to put as much effort into training. My first long was completed this afternoon on the 21st century torture device, the TREADMILL! Oh I loathe that thing, the only saving grace was the amazing audiobook I got for my birthday (link)
As a whole this run was mentally challenging, manifesting into a physical challenge. I have a hard time getting over my dislike of the treadmill and finding a good rhythm. It took me silently challenging the girl next to me to get me through the run. My goal was to not only to finish my 60 minutes but run faster and longer than her. Thank you anonymous girl for motivating me to push on.
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