Slowly

A bit more distance and a bit more weight.

Sunday I ran 12 miles. There was a fresh layer of snow on the road, making it more difficult. I had my new Saucony Peregrine. Unfortunately I realized I bought them 1/2 a size too small.

Today I lifted a bit. Went for very few shorts sets to help me push the weight a bit.
Squats, 3x3 (125, 135, 145)
Bench, 3x3 (135, 145, 150)
Overhead, 3x3 (80, 85, 95)
Rowing, 3x500m with 1 min rest in b/w.

Finally back to being capable of benchpressing my weight.

Wednesday I boarding a plane...  

My week 4

While Kenway is pushing more and more weight, I have been working on endurance this week.

Today: running class
Thursday:
 - benchpress: 2x15 (115, 105)
 - squats: 2x15 (95, 85)
 - overhead press: 2x9 (75, 65)
 - rowing: 2x500m with 1 min rest
Wednesday:
 - stairs slow jog: 2x 20 up then down
Tuesday:
 - vertical cable chop: 2x15
 - cable single arm row: 2x15
 - bridge with medicine ball between the knees, hips up and down, 2x15
 - all fours single arm over head press: 2x18 (5)
 - deadlift with dumbells: 2x15 (30, 25)

- climbing (lead: 5.8, 5.9, 5.10, 5.11, then fail on a 11 slab).
Sunday:
 - running: 11 miles (slow).

Knee is slowly getting better. Saw a PT. She said I should stretch every day. I'll try.

Training at this time of year can be difficult. So here's a running video for inspiration:  

Mixing it up

In reverse chronological order since last posts:

Friday
Running class (which includes an interlude of core workouts)
Bridge + 8# Medicine Ball Abductors, 2x15
Arm raises (to 90 degrees, palms out), 5x5 (15, 15, 15, 17.5, 20)
Finger rolls, 5x5 (30, 35, 40, 45, 50)
Pullups, 2x10
Overhead press, 5x5 (65, 75, 80, 75, 65)
Wall prayer stretch

Thursday
Vertical cable chop, 2x15
Good mornings
Cable single arm row with reverse lunge, 2x15
Bridge + 8# Medicine Ball Abductors, 2x15
All fours single arm over head press, 2x15 (5)
Rowing, 500m

Wednesday
Running stairs, 3x10
Yoga

What I refer to as Finger rolls involves letting a dumbbell in each hand roll to the tip of your fingers and then back up (just open and close the hands).

I have been trying to push it at those running classes. Here's a running video that Kenway found that has a good vibe (his words) for inspiration. For the HD version go here https://vimeo.com/113344181.

Some more weights

Went bouldering with K and Emilie last night at BKB. We did a bunch of stuff from V1 to V5. We worked the steep room for about half of them. Emilie was climbing strong, finally doing a V5+ she had been working on for a while. K and I looked like we need more practice.

Still getting back into weight training. This morning I did the following:

Squats, 3x3 (95, 115, 125)
Overhead Press, 5x5 (45, 65, 70, 75, 80)
Farmer's Walk, 2 x 30 steps (35 plates in each hand)
Frenchies, 3x3
A bunch of exercises for the hips, the Jane Fonda kind that K likes to make fun off.

I just read this article about the impact of exercise on DNA: interesting.

run then spain then run

I have been keeping up with my increased training regimen. Doing some aerobic classes and running classes.

Then I went to Madrid which meant I barely trained last week (only a running class on Monday). But if you do go to Madrid, try this place: Triciclo. Wow, great food.

This weekend I did my first long(ish) run in a while: 10 miles. I went at a slow pace. The knee was fine until later in the day where it started hurting and was slightly inflamed.

This morning I did some weights:
Becnhpress, 3x3: 135, 145, 135
Weighted pullups, 3x3, +12, +20, +12
Weighted dips, 3x3, +12, +20, +12
Wide grip pullups, 3x3.

Then I did a running class (about 4 miles) that include a core workout midway.

Me too!

K is not the only one returning to a regular training schedule (or at least trying to). After a month off due to a knee injury, I am back in action and I am trying to mix it up more than in the last couple of years.

Last week involved yoga, stairs training, an 80's style aerobic class, a treadmill running class, a bouldering session at BKB. This week started with a treadmill running class and yoga yesterday.

The program for today was to do some weights and running, trying to build in the challenge of running on tired legs. Here it is:

Benchpress 5x5: 115, 125, 135, 135, 115
Squats 5x5: 55, 65, 95, 95, 95
Pullups 5x5
Running: 10 min jogging at 10% incline, 20 min with no incline at about a 7:50 pace.

The first track on the ipod for today.

Mission Accomplished

First marathon: done! By far the most difficult thing I have ever done (physically that is). Seriously thought about quitting from mile 21 onward. Luckily Ariane, the girls, Ragan, and Marco showed up at various points and this allowed me to push through and finish.

Very happy I have reached all of my goals. My official time was 3:30:57.

I'll try and post thought on my training program and overall preparations soon.

Super Wet

Today:
Distance: 15
Pace: 8:04

Friday (tempo):
Distance: 5.37
Pace: 7:51

Wednesday (intervals 7x800):
Distance: 6.7
Pace: 7:44

Today was wet, wet, wet. 15 miles of rain. It took all my mental strength not to turn around. Glad its over.

K and I also climbed this week. We bouldered at BKB but I can't remember exactly what we did. Not spectacular, but not bad either.

A and I went to yoga on Monday. Definitely needed to counteract the increased running.

Training will be tough this week. Flying to Abu Dhabi tonight, coming back Tuesday. Then going to Florida on Thursday.

Like The Best (Ever)!

Today:
Distance: 22
Pace: 8:11
Elevation Gain: 938

Thursday:
Distance: 6.5
Pace: 7:47

Today was the best run of my life. The fall colors, the sun between the trees, the temperature (40 when I started), everything was perfect. At no point did it feel hard, and at the end, it felt like I could have kept going. I hope I feel that good on the day of the marathon.

Good week so far

Distance: 7.25
Pace: 7:53

This was yesterday, I did intervals (6x1200). I was happy and surprise to improve my PR on 10K by 10 seconds per mile.

Later K and I met Emilie and Ian at the Cliffs. We did: 5.9, 5.10c, 5.10a, 5.10?, 5.11b or c (can't remember), all on lead. We climbed slowly, but I felt good about what we did, especially the final 11 that was on the long wall. I guess we still can climb some. This weekend K and I are hoping to go to the Gunks for a short day.

Week 11

Monday
   - Yoga

Tuesday
   - 4x1600m
      Distance: 6.39
      Pace: 7:37
   - Climbing
      V0, V1, V2, V3+, V4, V5, V3, V3

Thursday
   - Tempo
      Distance: 8.59
      Pace: 7:50

Saturday
   - Long
      Distance: 20
      Pace: 8:30

Yoga was difficult, climbing was difficult... but today was my longest run ever, so I guess one needs to see the silver lining.

Week 10

Monday
   - Yoga

Tuesday
   - 8x800m
      Distance: 7.05
      Pace: 7:59

   - Climbing
      5.7, 5.9, 5.10, 5.11 (TR), 5.12 (TR - Fail)

Thursday
   - Tempo
      Distance: 6.39
      Pace: 8:04

Saturday
   - Long
      Distance: 18
      Pace: 8:31
      Elevation Gain: 1,010

Week 10 of my marathon training and first week getting back to some kind of normalcy where I can integrate yoga and climbing in the week. Yoga was very difficult, indicating its time t get back to it because I am very stiff. Climbing was better than I expected.

My long run today was the longest I ever ran. The program called for 15 miles, but since I only did 15 last week when I was supposed to do 18, I decided to do 18 today. It actually felt very good, probably because of the cool temperature.

Brutal

Distance: 15.22
Pace: 8:59
Elevation Gain: 330

Today was supposed to be 18 miles, but I just couldn't. Humidity is listed as 100% and by the time I got home the thermometer was recording 81. To make it worst, my route was in the sun for almost half of it. To add insult to injury, Ariane was getting nervous I was not back sooner and came to find me and brought me home in the car...

Let's hope my recent performances on long runs are not a trend.

More training

Today (12x400m)
Distance: 7.34
Avg Pace: 8:35
Interval Pace: 6:35 to 6:40

Training continues. This week my long run was just 13 miles, but last week it was 17 (my longest run ever).

I feel like I am getting slower on my long runs which is a bit discouraging (even the 13 miles one).

My latest intervals and tempo runs were solid however.

I have started feeling pain in my ankle after runs in the city, so I decided to buy a new pair of show (the ones I used in the city had 450 miles on them).

Roller skating?

After seeing this video, I think we should start roller skating.

In other news, my morning tempo run was haaaaaaaaaaaaaard. Its really humid here in the city. I had almost forgotten after weeks in the boonies. Here are the numbers (in case its not obvious, I could not keep up the desired pace):

Distance: 8.76
Pace: 8:10
Elevation gain: 29

Tuesday I did my intervals (7x800m) in Stanford (CA). That went well. They all went at the desired pace.

Running this week

Distance: 15

Pace: 8:16
Elevation gain: 1094

Distance: 5
Pace: 7:55
Elevation gain: 287

Distance: 4.9 (interval)
Pace: 7:28
Elevation gain: 66

This was a good week, except for the 5 miles tempo run which was slower than it should have been. Adding miles to the long runs feels difficult, but its happening. This week the long run was in a region I have never visited. It turned out to be very nice, but I was nervous for a while since I had to run on a narrow path in the woods with no signs. It took me to this covered bridge in the middles of nowhere.

Recap

Interval 10 x 400m
Distance: 5.04
Pace: 8:01
Elevation Gain: 245

Long
Distance: 10
Pace: 8:00
Elevation Gain: 646

Tempo
Distance: 3.01
Pace: 7:20
Elevation Gain: 152

Interval 3 x 1600m
Distance: 5.12
Pace: 8:06
Elevation Gain: 239

Long
Distance: 13.63
Pace: 7:44
Elevation Gain: 204

From most recent to least recent. Things are going well. I am getting closer to hitting the target on all intervals (although I still can't do it). When I did the half I improved on my last half time (it was a super flat course which helped). Today's intervals had a target pace of 6:35 to 6:40 which I did on all but one of the intervals.

Tempo on time

Distance: 7
Pace: 7:53
Elevation gain: 439

Goal pace was 7:50 to 7:55, so I was spot on. My intervals on Tuesday were also better (I managed to be on pace in four of the six sets, and very close in one of the two that were not on pace).

However, I have not been cross training in the off days. I'll have to try and remedy that.

Easy Does It

Distance: 12
Pace: 8:42
Altitude Gain: 760 feet

This was yesterday's run. My pain and stiffness behind the knee is definitely there a bit this morning. I am having a hard time keeping the pace, this was barely within the limits (the desired pace was 8:35 to 8:45). The previous workout (tempo run) I only managed to reach the desired pace on two of the five miles.

Back to training

Distance: 4.27
Average Pace: 7:58
Elevation Gain: 178 feet

After almost 6 weeks of little to no running due to an injury, I started again this week. The injury is probably a strain at the top of one of the muscles behind the calf. The pain is right behind the knee and is felt when I get on the tip of my foot. Its still not completely gone, but I have to train because I am registered for the Marine Corps Marathon, which will be my first. My goal is: 1) to make it to the end and 2) if possible under four hours.

I am planning on following this training plan: the FIRST training plan. I am using a 7:35 pace as my 10K pace.

This morning I was doing 4x1200m. My pace was good on the first three sets, 6:31, 6:42, 6:47, but I collapsed on the last (in part because I included a hill in it), 8:18. I jogged for 400m in between sets. I followed this with an ice bath.

I'll try to get back to more regular posting now that I am training again.