I received my latest credit card statement in the mail today and it showed that a payment had been processed for entry into the NYC Marathon...I'm officially in the field...oh yeah!! :)
Not that I was worried really, but you never know what can happen with the verification process. It's just good to know that everything is set. Now all I have to do is wait...and train of course!
Speaking of which, Ian has a very robust schedule for me this week, starting with a 5k today. Usually he gives me a rest day after my Sunday long run, but not this week.
Tomorrow I'll run 9k, then do a 6k track session on Wednesday, followed by 6k on Thursday, 8k Friday and 17k Saturday. Ian had scheduled a rest day for Saturday, but I'm playing poker Saturday night and will be in no condition to run my long run Sunday, so I'll move it up a day.
It's all worth it, especially knowing I'll be running in New York City the first weekend in November. :)
About Me
- fedrunner
- Ottawa, Ontario, Canada
- Trying to reach my full potential as a masters runner
Showing posts with label track session. Show all posts
Showing posts with label track session. Show all posts
Monday, February 28, 2011
Friday, February 18, 2011
That was fast!
Wednesday night was another great track session and boy was it fast!
As I wrote Tuesday, the group was doing 7 x 800m at each person's Yasso 800 pace. Ian had set that for me at 3 minutes and 5 seconds to complete each interval. He also gave me strict instructions to stick to that pace for each interval.
I paired-up with Jason again and off we went. The first interval was bang-on 3:05 and felt great. We ran the next two in 3:02 each. I was really feeling strong and much better than the last session when I was still recovering from my cold. It's good having someone run with you and push you. Jason is younger and I think he takes it easy on me, but his presence keeps me motivated.
On Ian's advice, we ran the next interval at 3:04 and then ran intervals 5 and 6 at 3:02 and 3:03 respectively. I was still feeling ok and looking forward to pushing the last interval. Jason agreed to go hard for the last 800m. We started off at a good pace and kept increasing our speed until we were in a flat-out sprint the last 100m or so.
Time for that interval - 2:46!
I was out of breath and sweating profusely, but having that much left in the tank for the final interval was very satisfying. I was certainly stronger at the end than the last track session. That night I died down the stretch of the last interval. And it made me think the goal time of 19:15 that Ian set for my 5k race on Sunday was possible.
So I'm going to enjoy a few glasses of wine tonight, relax and get mentally prepared for a fast 5k Sunday morning.
As I wrote Tuesday, the group was doing 7 x 800m at each person's Yasso 800 pace. Ian had set that for me at 3 minutes and 5 seconds to complete each interval. He also gave me strict instructions to stick to that pace for each interval.
I paired-up with Jason again and off we went. The first interval was bang-on 3:05 and felt great. We ran the next two in 3:02 each. I was really feeling strong and much better than the last session when I was still recovering from my cold. It's good having someone run with you and push you. Jason is younger and I think he takes it easy on me, but his presence keeps me motivated.
On Ian's advice, we ran the next interval at 3:04 and then ran intervals 5 and 6 at 3:02 and 3:03 respectively. I was still feeling ok and looking forward to pushing the last interval. Jason agreed to go hard for the last 800m. We started off at a good pace and kept increasing our speed until we were in a flat-out sprint the last 100m or so.
Time for that interval - 2:46!
I was out of breath and sweating profusely, but having that much left in the tank for the final interval was very satisfying. I was certainly stronger at the end than the last track session. That night I died down the stretch of the last interval. And it made me think the goal time of 19:15 that Ian set for my 5k race on Sunday was possible.
So I'm going to enjoy a few glasses of wine tonight, relax and get mentally prepared for a fast 5k Sunday morning.
Tuesday, February 15, 2011
Track session again tomorrow
Last week was a perfect week of training culminating in a 5k easy run Saturday and an 11k run Sunday. Total mileage for the week - 48k.
Today I ran 7k at an average pace of 5:03. Very comfortable. Tomorrow is a track session with Ian and his group. This coming Sunday I have a 5k race here in town and my goal time is 19 minutes 45 seconds or an average pace of approximately 3:56 per kilometre. I think I'm ready, but tomorrow's track session will provide the proof....or not.
This will the be my second time on the track with Ian, Michelle and the group and I'm looking forward to it. First I'm 100% healthy (last time I was still recovering from a nasty cold) and after discussing the last session with Ian, I know now not to push myself too much and stick to the times he prescribes. I should be able to finish strong instead of dying over the last interval.
The workout planned is 7 x 800m at each individual's Yasso 800 time, which for me is 3 minutes and 7 seconds. Rest between each interval is the same time as it takes to run the interval. It will be a tough workout, but will be a good indicator of how ready I am to hit my goal time in the upcoming race.
I'll let you know how I do.
Today I ran 7k at an average pace of 5:03. Very comfortable. Tomorrow is a track session with Ian and his group. This coming Sunday I have a 5k race here in town and my goal time is 19 minutes 45 seconds or an average pace of approximately 3:56 per kilometre. I think I'm ready, but tomorrow's track session will provide the proof....or not.
This will the be my second time on the track with Ian, Michelle and the group and I'm looking forward to it. First I'm 100% healthy (last time I was still recovering from a nasty cold) and after discussing the last session with Ian, I know now not to push myself too much and stick to the times he prescribes. I should be able to finish strong instead of dying over the last interval.
The workout planned is 7 x 800m at each individual's Yasso 800 time, which for me is 3 minutes and 7 seconds. Rest between each interval is the same time as it takes to run the interval. It will be a tough workout, but will be a good indicator of how ready I am to hit my goal time in the upcoming race.
I'll let you know how I do.
Sunday, February 6, 2011
Travelling and juggling
After my track session Wednesday night I flew to Newfoundland early Thursday morning for work. I was supposed to take a plane from Ottawa to Halifax where I'd remain on the plane while some passengers got off at their destination or to catch a connecting flight and others boarded for the last leg of the flight. It was supposed to be a quick turnaround before flying on to St. John's. The entire trip was scheduled to take 4 hours.
However, a major storm blew through Ottawa Wednesday and continued eastward. As a result, my flight was delayed leaving Ottawa by an hour due to conditions in Halifax. When we arrived in Halifax additional delays meant my trip took 3 hours longer than scheduled. So I essentially sat on my butt in a plane for 6-and-a-half hours!
Not a good idea after a hard track workout the day before, especially when you're 46-years-old.
When I finally got off the plane in St. John's, my hamstrings were tight and my glutes were numb. I could barely walk. As I hobbled to the luggage pick-up area, I was wondering how I was going to run the 7k Ian had planned for me that day.
Well by the time I got into my hotel (about 12 hours after I woke up) all I wanted to do was have a shower, get some food and sack-out. There was no run for me that day. Friday was a scheduled day off from running so no big deal I'd just push the 7k to that day.
Friday came and I was still sore and tight. Plus I spent all day on my feet working. So I skipped my run again. On Saturday evening I finally got my run in. The hotel fitness centre had a good selection of treadmills that could be converted to kilometres and displayed the pace in addition to speed.
So I ran 2k at a 5:10 per km pace to warm-up. The hamstrings in both my legs were still really tight and sore. The 2k warm-up didn't do anything to remedy the situation, but I pushed on, bumping the pace to 4:55 per km for 2k. The run was no fun. My legs hurt. It was almost as difficult as the last 2k of the race I ran in Georgia a few weeks earlier.
Despite the pain I pushed on telling myself this would be good training for future races when I experienced pain and/or hit the wall. I alternated mantras throughout the run - "feel strong, run fast" and "no pain, no gain". At the 4k point, I upped the pace to 4:45 and held that for 1.5k, then ran 500m at a 4:30 pace before slowing to a 5:10 pace for the last 1k.
When I reached 7k I was very happy. I got back to my room, stretched and soaked in a hot bath for 30 minutes. My legs finally felt good.
I'm in Newfoundland for three more days and have to run 8k today and 9k tomorrow, originally a rest day. Then when I return home I have 6 consecutive runs to complete. At least the plan is to be home Tuesday. There's another storm forecast for today and one for Tuesday.
Have I mentioned how much I hate winter?
However, a major storm blew through Ottawa Wednesday and continued eastward. As a result, my flight was delayed leaving Ottawa by an hour due to conditions in Halifax. When we arrived in Halifax additional delays meant my trip took 3 hours longer than scheduled. So I essentially sat on my butt in a plane for 6-and-a-half hours!
Not a good idea after a hard track workout the day before, especially when you're 46-years-old.
When I finally got off the plane in St. John's, my hamstrings were tight and my glutes were numb. I could barely walk. As I hobbled to the luggage pick-up area, I was wondering how I was going to run the 7k Ian had planned for me that day.
Well by the time I got into my hotel (about 12 hours after I woke up) all I wanted to do was have a shower, get some food and sack-out. There was no run for me that day. Friday was a scheduled day off from running so no big deal I'd just push the 7k to that day.
Friday came and I was still sore and tight. Plus I spent all day on my feet working. So I skipped my run again. On Saturday evening I finally got my run in. The hotel fitness centre had a good selection of treadmills that could be converted to kilometres and displayed the pace in addition to speed.
So I ran 2k at a 5:10 per km pace to warm-up. The hamstrings in both my legs were still really tight and sore. The 2k warm-up didn't do anything to remedy the situation, but I pushed on, bumping the pace to 4:55 per km for 2k. The run was no fun. My legs hurt. It was almost as difficult as the last 2k of the race I ran in Georgia a few weeks earlier.
Despite the pain I pushed on telling myself this would be good training for future races when I experienced pain and/or hit the wall. I alternated mantras throughout the run - "feel strong, run fast" and "no pain, no gain". At the 4k point, I upped the pace to 4:45 and held that for 1.5k, then ran 500m at a 4:30 pace before slowing to a 5:10 pace for the last 1k.
When I reached 7k I was very happy. I got back to my room, stretched and soaked in a hot bath for 30 minutes. My legs finally felt good.
I'm in Newfoundland for three more days and have to run 8k today and 9k tomorrow, originally a rest day. Then when I return home I have 6 consecutive runs to complete. At least the plan is to be home Tuesday. There's another storm forecast for today and one for Tuesday.
Have I mentioned how much I hate winter?
Thursday, February 3, 2011
Great track session
Last night I finally made it out to one of Ian's Wednesday night track sessions...it was all Anne said it was!
The plan was to run 2 x 1000m at a pace of 5 seconds slower than 5k race pace, 3 x 800m at 5k race pace and finishing with 3 x 600m at a pace of 5 seconds faster than 5k race pace. We were to rest 2.5 minutes between each repeat.
Now because we were running inside my Garmin watch wouldn't be able to pick up a satellite and provide the right paces for me. So I'd have to rely on the times Ian set for me to complete each distance. For the 1000m repeats I would have to run them in 3 minutes and 59 seconds, the 800m in 3:07 and the 600m in 2:17.
I had no idea if I could run those distances in the times allotted or how I'd feel after each repeat, but off I went.
Ian wasn't at the session, but his partner Michelle was there to help organize and lead the group. Once we had warmed-up and stretched, we were off on our first 1000m leg. I was following Michelle and a group of guys who were setting the pace. By the halfway point I found myself leading everyone.
Was I going too fast? I felt strong and I was breathing ok. I completed the first 1000m in 3 minutes and 50 seconds. Nine seconds faster than I was supposed to run it, but I felt fine and after the rest I was ready to go again.
This time around I ran beside a guy named Jason who was running similar paces to me. I decided to stay with him and run closer to my prescribed time/pace. We finished the second 1000m in 3:51. Still fast, but I was still feeling good.
I ran all the 800m repeats along side Jason. And while we intended to run closer to our planned pacing, we completed each 800m right around 3 minutes even. Still ahead of the plan, but I was good. No problem with the faster paces. No problems until the second last 600m repeat.
I'm not sure if it was the lingering cold from the week before or if it was because I had run faster than I was supposed to during the first set of repeats or a combination of the two, but the last two 600m repeats were tough.
I ran the first 600m in 2:07. I was now starting to feel the burn in my legs and was coughing up some serious phlegm. So I consciously ran the next one slower. Jason followed my lead and we ran it in exactly 2:17. Bang on pace, but I was still coughing up crap and my heart was pounding. Maybe this was the way it was supposed to feel.
The last 600m I couldn't keep up with Jason and fell in behind two other guys. I thought I'd draft off them and then give a push at the end. There was no push, but I did run the repeat slightly faster than the previous one, finishing in 2:14.
More coughing, gasping for air, I was done!
After I caught my breath, I jogged about 1k to cool down which helped get things back to "normal" - meaning I stopped hacking up phlegm and got my heart rate under control.
No doubt it was a tough training session, but in a perverse sort of way it felt good to run fast and test my limits. And it wasn't on a treadmill.
The plan was to run 2 x 1000m at a pace of 5 seconds slower than 5k race pace, 3 x 800m at 5k race pace and finishing with 3 x 600m at a pace of 5 seconds faster than 5k race pace. We were to rest 2.5 minutes between each repeat.
Now because we were running inside my Garmin watch wouldn't be able to pick up a satellite and provide the right paces for me. So I'd have to rely on the times Ian set for me to complete each distance. For the 1000m repeats I would have to run them in 3 minutes and 59 seconds, the 800m in 3:07 and the 600m in 2:17.
I had no idea if I could run those distances in the times allotted or how I'd feel after each repeat, but off I went.
Ian wasn't at the session, but his partner Michelle was there to help organize and lead the group. Once we had warmed-up and stretched, we were off on our first 1000m leg. I was following Michelle and a group of guys who were setting the pace. By the halfway point I found myself leading everyone.
Was I going too fast? I felt strong and I was breathing ok. I completed the first 1000m in 3 minutes and 50 seconds. Nine seconds faster than I was supposed to run it, but I felt fine and after the rest I was ready to go again.
This time around I ran beside a guy named Jason who was running similar paces to me. I decided to stay with him and run closer to my prescribed time/pace. We finished the second 1000m in 3:51. Still fast, but I was still feeling good.
I ran all the 800m repeats along side Jason. And while we intended to run closer to our planned pacing, we completed each 800m right around 3 minutes even. Still ahead of the plan, but I was good. No problem with the faster paces. No problems until the second last 600m repeat.
I'm not sure if it was the lingering cold from the week before or if it was because I had run faster than I was supposed to during the first set of repeats or a combination of the two, but the last two 600m repeats were tough.
I ran the first 600m in 2:07. I was now starting to feel the burn in my legs and was coughing up some serious phlegm. So I consciously ran the next one slower. Jason followed my lead and we ran it in exactly 2:17. Bang on pace, but I was still coughing up crap and my heart was pounding. Maybe this was the way it was supposed to feel.
The last 600m I couldn't keep up with Jason and fell in behind two other guys. I thought I'd draft off them and then give a push at the end. There was no push, but I did run the repeat slightly faster than the previous one, finishing in 2:14.
More coughing, gasping for air, I was done!
After I caught my breath, I jogged about 1k to cool down which helped get things back to "normal" - meaning I stopped hacking up phlegm and got my heart rate under control.
No doubt it was a tough training session, but in a perverse sort of way it felt good to run fast and test my limits. And it wasn't on a treadmill.
Subscribe to:
Posts (Atom)