Monday, March 28, 2011

Week 13 of 20 Marathon training

This week can best be categorized as "is the glass half empty or is it half full?"  Some good strides this week and some struggles.  As for the struggles, may average pace was painfully slow this week.  Part of that can be attributed too two recovery runs of five miles each.  One on Friday and the second on Sunday.  My long run this week was also slower than I had hoped for, which I can't be to terribly upset about.  As it was 20 miles outside in a 11 degree windchill.  It was also a hilly route.  Why run a bunch of hills while training for a flat marathon course?  Well, a secondary goal to achieving 20 miles on Saturday was mental toughness.  The plan was to keep moving forward no matter what hill was on what mile and to tackle what ever weather condition was present.  Good news is that I survived, bad news.....crap time.

So, enough with the bad.  How about the highlights.....I ran 50 miles this week and they were all outside.  Which was quite the accomplishment as I am not too sure if there was more than 10 miles ran in temps above freezing.  Also, good was that my average run pace for the weekly runs was close to 9:00 per mile.  I even ran 8 on Thursday at 9:02 pace per mile.   My average heart rate for the week was finally below 160 at 156.  I've been wanting to get below that 160 mark for the marathon to ensure I was burning more fat than glucose that day.

What's on tap for this week?  A couple goals this week.  Since last week was a 100% focus on running.  I hope the weather allows for time on the bike and I need to get back with my lifting program.  I will also run roughly 40-45 miles.  With a long run of 13 miles.  It so happens that there is a half marathon this Sunday.  So, the plan will be to join fellow Team Highlighters @mojamala2 @clecraftbeerrun for some half marathon fun this weekend.

Miles ran:  50
Miles ran outside: 50
Miles on bike: 0
Calories burned:  8,887


Monday, March 21, 2011

Week 12 of 20 Marathon training

Another week of training is now officially in the books.  And with that, the marathon is now less than 2 months away.  I am not sure how or when my mindset has changed, but it has gone from I am making great progress and just think how fast I'll be in May.  Too,  I don't know how I am going to survive 26.2 miles.  I think the change in mindset can be traced to the past two long runs.  Both were outside and I struggled mightily at the end of each.  I almost feel like I have wasted my time doing long runs indoors to this point as I feel behind where I should be outside.  Plus, I don't feel myself making the gains I should be making through training.  Add in the fact that I haven't been losing weight lately and you've got a pretty unhappy Beal this weekend.  I rallied on Sunday with a decent run of 5.5 miles, which included some impromptu speedwork for the last two miles.  My body decided to have some fun with me by calling my bowels into action when I was 2 miles from home.  Thankfully, I made in home safely.  I then went for a 20 mile ride to top the weekend off.  Overall, it was a decent start to Spring for me.  A 25 mile ride on Friday, 17 mile run on Saturday, and a 5.5 mile run then 20 mile ride on Sunday.  I do wonder how much the 25 mile ride on Friday affected my run on Saturday.  On Friday, I also signed up for @cooktraineatrce Cupcake Marathon.  I had the bright idea to complete it in 24 hours, but fell short at 22 miles.  I am off today and will be wrapping that up tomorrow.  This week I will be focusing on the run.  50 miles total including a long run of 20 miles this weekend.

Total miles running/cycling:  90

Total hours training:  9

Running:  37 total miles
                 - 28 Outside
                 - 9 Inside

Average Pace:  9:22

Cycling:  53 miles.

Feet climbed:  2,184
Calories burned:  8,594
Weight loss this week:  Did not weigh
Weight loss YTD:  9lbs


Saturday, March 19, 2011

My cardio song of the week 3/19

I've been lacking on the recommendations for good tunes lately, but here is a good one to make up for it.  It is called Don't Stop and is by the Freestylers.  Enjoy!

Monday, March 14, 2011

Week 11 of 20 Marathon training

Week 11 wasn't the best of weeks for me.  It got off to a great start on Tuesday as the weather here was in the 50's.  I got in a killer bike/run brick feeling strong through out.  Unfortunately, I woke up Wednesday with a major sinus issue.  I fought through it and kept it from the chest up, but fell short on my miles this week.  The first time that has happened during this training program.  I have been fairly upset about that, but the good news is that I still got my long run in.  More good news is that my sinus issues are almost gone and I will be able to get back after it full time this week.

Running:  40 total miles
                 - 34 Outside
                 - 6 Inside

Average Pace:  9:22

Cycling:  10 miles.

Calories burned:  7,645
Weight loss this week:  Did not weigh
Weight loss YTD:  9lbs


Monday, March 7, 2011

Week 10 of 20 Marathon training

 Can you see I am a Lunar Glide fan?

HALFWAY!!!  Wow, hard to believe I am halfway through my training program.  May 15th is still two and a half months away, but it feels pretty close at times.  Apart from two weeks with what appears to be dead legs.  The training has been exceptional.  I have ran multiple runs over 13 miles.  Even one of 18 and a couple 15 mile runs.  Overall, week 10 was a pretty good week.  I felt much better this week, much more like myself.  The only negative aspect of this week was the Shamrock 15k.  I had been looking forward to running this event since I learned about it on 12/31.  Unfortunately, the weather forecast Saturday morning for race day was 2-4 inches of snow.  Due to the weather and the fact that I have never ran in snow or slick conditions.  So, the decision was made to stick to my training program and do a long run of 15 miles on Saturday and skip the race.  The good new is that I PR'd my 15 mile time by 3 minutes and had an average time of 9:09.  I still have a few lingering regrets on not racing this past Sunday, but I am focused on the "bigger picture."  Looks like a little better weather is in store for this week.  Hopefully it will be dry enough to be outdoors this weekend as my long run will be 20 miles.

Running:  43 total miles
                 - 20 Outside
                 - 23 Inside

Average Pace:  9:06

Cycling:  1 hour 30 minutes on trainer.

Swimming: 1 swim session. 

Weight training:  1 session:  Bench 1x12 135lbs 1x8 145lbs 1x4 155lbs
                                             Incline Bench 3x12 100lbs
                                             T-Bar Row 2x15 75lbs
                                             Close Grip Pullups 3x12 (Weight assisted)
                                             Military Press 3x15 55lbs
                                             Pull ups 3x15 15lbs

Weight training session 2:  Incline curls 3x12 25 lbs
                                           Preacher curls 3x12 80lbs
                                           Tricep pulldown 3x12 85lbs
                                           Reverse Tri pulldown (one arm) 3x15 45lbs
                                           Reverse Preacher curl (straight bar) 3x12 50lbs

Calories burned:  8,323
Weight loss this week:  0
Weight loss YTD:  9lbs