Nick

Kara

2.27.2011

Earned the day off

At the beginning of the week, my goal was to get back into everything. Success! I was able to actually get in all of my workouts this week and took today off. Here's how it went:

Monday - swim around 3200
Tuesday - treadmill run - 8 miles total
Wednesday - swim around 3200
Thursday - met with speedy group - 7 miles
Friday- swim around 3200
Saturday - long run - part with a friend and part alone - 12 miles. Ya!

I was happy to get in that long run. My friend stopped at 7.5 miles and that was where a faster pace ended too. I was kind of bummed to feel myself majorly slowing down. I know I can run faster, but when I'm alone, I am not good at pacing. I basically run the pace of whoever I am running with. For 7.5 miles we ran 8:35 average pace. In the end, I ended up right around 9:00 pace. My goal for my race in 1 month is the 8:35 pace so it makes me nervous I can't run faster on my own. I am just getting back in the game so hopefully in the next few weeks I'll feel faster.

Did you meet your goals for the week?

10 comments:

  1. Nice job on such a solid week of workouts!

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  2. I need to get more info from you on swimming. I have been getting 3 runs and 1 bike in each week, but cannot find the time to get the swim in. We will open our pool the first week in April, so there is hope.
    And, I ran my first 5K on Saturday and had a 8:32 min/mile pace, which was faster than even my best solo run pace. You can do it!

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  3. I finally got a 2 mile run in today, after having a week of not having the stamina, so I consider that good!

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  4. Mad props your way! I dont know how you have to babes at home & do all this! your a rockin mom!

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  5. Love the pic of Nick at the top!
    You totally earned the day off! You kicked butt this week! Will they have pacer's at the race? Sometimes that is the easiest way to keep you on track ;)

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  6. Check out this site for calculating your pace: http://www.mcmillanrunning.com/mcmillanrunningcalculator.htm

    I put in my half marathon time (which I ran at about 9min/mile pace) and it says my long distance runs should be between 10min-11min/mile pace. Not sure what your goal time for your race is, but maybe this site will help you gauge where you should be at. You should also be able to set some sort of alert on your garmin watch to let you know when you're falling off your pace as well, but I've never tried it.

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  7. Yeah the 2 hour nap is good - as we are often out in the afternoon he's the same - not nearly as long.

    Good job on the workouts! Hoping to have a better week this week (had a cracking weekend now I'm over the cold).

    Setting your Garmin to a pace is a good idea BUT your long run should be slower than your goal pace so you don't burn out (60-75secs slower). Your speed should come from speed work and tempo runs. You can also inject some goal pace or slightly faster within your long run (3-4 miles or 2 blocks of 2 miles or last 3 miles etc)but if you're running all your long runs at race pace you are essentially racing every week! V exhausting. You'll hit race pace on the day as you're not running alone - they'll be tonnes of folk around you!

    Are you swimming 3200metres? MY goodness - good effort - HOW?????!!!! You must be a really good swimmer!

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  8. You absolutely earned that day off!!! Great job on the long run. You'll get your pace. Plus during the race there will be other people there to pick off and pass! You're not too far off so just keep working at it. You'll get there!

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  9. Way to go! But I have to agree with some of the other comments -- your actual race pace is almost certainly going to be much faster than your long training run pace average. Here's a pacing calculator I like to use: http://www.runbayou.com/jackd.htm. It's based on Jack Daniels' Running Formula, and we all know how good his whiskey is! :-)

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  10. taking a day for rest is so much more rewarding when you work hard the rest of the week. good job with the workout im impressed!

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