Double Digits!!!!

MainStatsLast year I struggled to complete a 5k in under 55 minutes.  Last Saturday I finally broke into double digits in my running miles, topping off a great follow up week to the double 5k  races in one day feat of a week ago(details).  I have worked hard the past year, progressing beyond all my original hopes and aspirations.  In a few weeks on Thanksgiving day I will be running my first half marathon ever!   In preparation for that I scheduled a ten mile run for Saturday/Sunday, providing the end of a wonderful off season training week.

Elevation

Route entailed two 4.5 mile circles up some 20% graded hills and some long uphills.

 

MainThe run took me just over two hours and twenty minutes, but I felt confident that I could have gone three more miles and finished before three hours and thirty minutes which is the course shut down time for my first half marathon.   I mixed up my run walk ratios allot though, sticking primarily to five minutes of running and one minute of walking.  When I hit a hill or needed some extra rest I just changed my ratio to two minutes running and one minute of walking.  Using this mix kept me feeling fresh and able to push forward through the run.  Of course I am now sorer than usual because this was a new distance.  Still Saturday was a great day and I felt strong in my running, bring on the half!

Pacing distribution based on my best 5k race time.

Pacing distribution based on my best 5k race time.

I joke about the off season training as I find myself still putting in some decent volume of work.  The focus is what has really changed, as I am currently focused on running and weight lifting and use spin and swimming as cross training workouts.  Very different from triathlon training where I try to get a balance of all three.  My endurance has rocketed to a different level and while 8 hours a year ago would have been a drastic volume, now its easily manageable.

Offseason Week 3 Highlights:

  • Double Digits: First run over 10 miles!!!
  • Completed allot of spin work focusing on recovery and technique.
  • Missed swimming this week, but it is a secondary focus
  • Got a great speed pyramid workout on the treadmill
  • Completed 2 Low weight high rep workout sets
  • Focused daily on recovery stretching and rolling – hips feeling better

Week 4 Goals

  • Going to aim for an early week light running session, mid week speed session and finish the week off with a 6 mile run this weekend.
  • Need to get back to Pilates
  • At least 1 distance or technique swim session
  • Keep working on getting hips loose with continuous recovery work focusing on stretching and rolling
  • Get at least one technical session on spin bike, otherwise focus on recovery spinning (high cadence lower gear)
  • Have fun

One thing I have found I truly enjoy about the off season is that I am not tightly bound to workouts.  I can move them around, skip them and if I want just have some fun.  I am a little too rigid still, but this is because I need the rigidity to keep myself on track.  I have moved things around lately more than I traditionally would have in my normal training and I have spent allot more time rehabbing my muscles with foam roller and stretching than I usually have.  I am looking forward to running my first half marathon on thanksgiving day and cannot wait to enjoy the run and dinner with family and friends.  Last week was a great week with an awesome milestone to end it.  Til next time.

 

Advertisements

11 comments

  1. Congratulations on the double digits! Have fun with you half marathon when it comes about 🙂

  2. You are making good progress and should be ready for that half. After Triathlons, it should be a piece of cake.
    I’m in the off season as well. I have 2 5Ks between now and New Years. Just fun runs and no goal other than to have a good time.
    Cheers,
    Andy

    1. I have no doubt about finishing the half. Its amazing to imagine that right around this time last year I was intimidated by my 55 minute 5k time and never imagined going this distance. Here is to a great end of season my friend.

  3. […] Double Digits!!!! (chatterdoesfitness.wordpress.com) […]

  4. […] Double Digits!!!! (chatterdoesfitness.wordpress.com) […]

  5. […] Double Digits!!!! (chatterdoesfitness.wordpress.com) […]

  6. […] Double Digits!!!! (chatterdoesfitness.wordpress.com) […]

  7. […] Double Digits!!!! (chatterdoesfitness.wordpress.com) […]

  8. […] Double Digits!!!! (chatterdoesfitness.wordpress.com) […]

  9. […] Double Digits!!!! (chatterdoesfitness.wordpress.com) […]

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s

%d bloggers like this: