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Posts Tagged ‘tempo workout’

Easy Tempo, Weather Forecast, Next Weeks Dress Rehearsal, and Pictures!

October 21, 2009 2 comments

New York weather is officially crazy.  Supposed to be 76 today, it was 43 a few days ago, back down to 55 by Tuesday.  Who knows what Nov 1st will be…accuweather.com says Hi 48 Lo 39, possible morning shower. Hi 60, Lo 51 and sunny.  Thats doable, would like it a little warmer, but I’d definitely prefer a little chilly to a little warm.  Big change from yesterday’s prediction…Sun I like, any warmer could be an issue.  Still hoping for 55 and sunny!

Today’s workout was just a tune up, 3x10min tempo with 2 min rest.  Ran with Nate and managed a brisk but comfortable 620-630 per mile pace.

Next week on Wednesday I plan to do a marathon “dress rehearsal” which basically is dressing exactly how I plan to dress on marathon day.  I’m doing this because 1. I’m excited.  Even at age 35, I feel like a kid on Christmas Eve.  2.  It will be good for my peace of mind to know I am not missing anything in my outfit.  3.  I will visualize a great race

I wanted to share some exciting pics from my facebook friend Dee of marathon prep around the city…

Banners are going up all over city!

Banners are going up all over city!

Bleachers at the Finish Line in Central Park

Bleachers at the Finish Line in Central Park

Signs for Marathon are EVERYWHERE!

Signs for Marathon are EVERYWHERE!

More Signs!

More Signs!

NYRR Headquarters Decked out

NYRR Headquarters Decked out

Im TOTALLY getting this shirt.

Im TOTALLY getting this shirt.

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Tempo Workout Went…

October 8, 2009 Leave a comment

Last big workout of training.  35min easy, 15 min tempo, and repeat, 35 min easy, 15 min tempo.  Felt great leaving my apartment, but about 10 min into easy portion the top of my foot started feeling very sore, like my shoe was pinching.  After some adjustment and then more adjustment I was able to run with minimal discomfort and it eventually went away.  Maybe it warmed up or maybe it  became numb…I got the run in and ice bath came immediately after, back at my apartment.

It was a little nerve-racking to still have this lingering soreness, not to mention the sore groin still there.  My rational is this is the last real long solid tempo and I wanted to get it in.  From here on out until Nov 1st is the taper.  I am running the last 12 miles of the course this weekend, but that is all easy pace.  And there are a few more tempos coming up, but much less total time in the workout.

I am fully confident that I can recuperate the groin and foot issues to 100% health by Nov 1st during my taper.

And right on cue, the NYRR tip of the day is Dealing With Injury

My feeling is there is a fine line of pushing yourself to the edge during training, but if you go over injury, season ending injury can result.  These aches are minor to me, so I think that I have learned how to listen to my body over the years of trial and error.

Solid Tempo Workout 9/30/09, Therapy Tools I Use, Sample Gym Workout

September 30, 2009 Leave a comment

Ran in Prospect Park today, 20 min Easy (7:45pace), 15 min Tempo (6:15-6:25 pace), then repeated, 20 min Easy and another 15 min Tempo.  Nate and I discussed how far we have come from the beginning of April.  We typically meet on Tues and Thurs morning at 6am or 6:30 depending on the length of the run.  Back in Early April we would run 1 loop (4 miles) on both days.  Then we increased Tuesday  to 1.5 loops in June and 2 loops in July.  Of course this is in addition to our other runs during the week.  But my point is we started out 6 months ago running 4 miles easy and we are now running 10 miles with about 4 miles of it at tempo pace.

I felt good today health wise, had good turnover and power up the hills.  I will continue icing and heating all the way to the marathon though, out of precaution and prevention of future issues.

I found a cool article on stumble titled

Endurance Athletes and Nutrition – When To Consume What

http://www.stumbleupon.com/s/#1vPoD6/ow.ly/rjOS/

I also wanted to add a bit about the things I have purchased in the last year to help my well being.  Last year I was getting deep tissue massage once a week to aid in my hamstring strain recovery and prevention.  However it is a little pricey at $85 a pop.  So I have invest in some tools that I can use at home that keep muscles free from knots.

Not Me (by the way...)

Not Me (by the way...)

Also use The Stick for leg massage, and article I read called it “a toothbrush for muscles”, a good description.  Nice since it allows the user to alter the pressure.

I purchased the Exogen Bone Healing System last Winter after my umpteenth stress fracture developed during marathon training.  I got it off ebay for $200, or around there.  New they are $2000, but what happens is they are prescribed to patients for expedited healing of broken bones and it is covered by their insurance, so when they are done they sell it to make a little money.  Anyway, I picked one up to heal my shin last year and I use it regularly to promote healing in that shin area as a preventative measure.  From what I understand, it is basically an ultrasound device that promotes blood flow to the area it is placed on.  The node is about the size of a quarter and 1 treatment lasts 20 minutes.  I don’t feel anything when using it, but no stress fractures this year, so maybe it’s working 🙂

Also different from last years training regimen is regular visits to the gym for strength training 2-3 times per week.  My workout is very high rep, low weight and involves little to no leg work.  I always start with some form of cardio, usually bike or elyptical machine.  I only run on the treadmill if it was a scheduled run that I didn’t do outside for whatever reason (heat, rain, time, etc).  Cardio for 10-30 minutes, then a typical workout is 2 sets of 25 hanging raises

Can add twist but not neccesary

Can add twist but not neccesary

I like to work on my arms, shoulders, and back since they are crucial in running.  Many runners are hesitant to use weights because they don’t want extra bulk, but what I have found is that if you’re running consistently and you use low weight/high rep you will not put on bulk.

I do side arm raises with 10-15lb dumbbells, front arm raises with 10-15lb dumbbells, and bent over runner with 10-15 dumbbells. 2 sets of 15 of each exercise.

Upright row on machine, or bent over row. 2 sets of 15.  Lat pull 2 sets of 15.  There is a cool machine my gym has that is called abdominal twist.  You kneel on a “seat” and brace your torso against a pad, then twist your trunk to lift the weight.

I also do back extensions, 2 x 15

back extension device

back extension device

After I lift I finish with 10-20 min of cardio.

I do this during almost all of my training.  I really like the cross training part of it.  The biking especially flushes my legs and helps me recover on the off days without the pounding of the roads.

Comments and questions are more than welcome.  Please feel free to comment. Thanks

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