Here is my training plan for my long runs in preparation for the Chicago marathon. I've modeled this after the Nike Marathon Intermediate training plan which seems to work well since the Chicago marathon is two weeks earlier. I compared it to the Hal Higdon novice training plan and they're pretty similar.
Week 16: 5 mi____Check!
Week 15: 8 mi____Check!
Week 14: 9 mi____Check!
Week 13: 8 mi____Check!
Week 12: 10 mi
Week 11: 12 mi
Week 10: 10 mi
Week 9: 14 mi
Week 8: 16 mi
Week 7: 12 or 18 mi
Week 6: 18 or 10 mi
Week 5: 14 mi
Week 4: 20 mi
Week 3: 12 mi
Week 2: 8 mi
Week 1: CHICAGO MARATHON!!!
Week +1: 6 mi
Week +2: Nike Half Marathon
Week 9 should be interesting (Aug 11) because then I will be running distances beyond what I've done for last year's half marathons. Yikes!
Tuesday, July 17, 2007
Monday, July 16, 2007
Week 4 Wrap Up
This is the first week I got to do a distance run with the Nike Club Run and I did 8 miles again. Funny thing is that the course was the same one I did last week along the Embarcadero - what a coinkydink!
I was very excited to bring my first "buddy" this year - thanks KB! KB is a very seasoned runner, triathlete, supergirl, etc who had also run the Nike Half but was new to the club runs. She is also wicked fast so she ran with the "speedy gonzales" group.
I ran with the 11:30 min/mi group but after a mile or two, I went ahead because I thought their pace was too slow. I ended up running with another runner which worked out well because he pushed my pace just *slightly* faster than I normally would have run. We finished up at 1:29 which is pretty close to an 11:00 min/mi pace. That's better than my normal training pace, so I was pleased.
Rockstar KB had originally planned to do 8, but she then found some fun running buddies so she stuck with them for the 12 mi run!!! Not only that - they finished around an 8:45 pace! Woo-hoo, good job, KB!!!
Random thought... in my experience with the training runs last year, it seems like most of the runners in the slower groups (11:00, 11:30, 12:00, etc) are training for the half marathon and therefore usually run the shorter courses during our weekly runs. So I wasn't too surprised to learn that I was one of the last few groups to return back from the run. Ah well!
No big freebies this week, but I did confiscate more than my fair share of mini-sized Luna bars - it was like Halloween! In my defense, the volunteers packing up the stuff practically forced them on me. ;)
Summary for Week 4: 4,2,8,4 = 18 miles
I was very excited to bring my first "buddy" this year - thanks KB! KB is a very seasoned runner, triathlete, supergirl, etc who had also run the Nike Half but was new to the club runs. She is also wicked fast so she ran with the "speedy gonzales" group.
I ran with the 11:30 min/mi group but after a mile or two, I went ahead because I thought their pace was too slow. I ended up running with another runner which worked out well because he pushed my pace just *slightly* faster than I normally would have run. We finished up at 1:29 which is pretty close to an 11:00 min/mi pace. That's better than my normal training pace, so I was pleased.
Rockstar KB had originally planned to do 8, but she then found some fun running buddies so she stuck with them for the 12 mi run!!! Not only that - they finished around an 8:45 pace! Woo-hoo, good job, KB!!!
Random thought... in my experience with the training runs last year, it seems like most of the runners in the slower groups (11:00, 11:30, 12:00, etc) are training for the half marathon and therefore usually run the shorter courses during our weekly runs. So I wasn't too surprised to learn that I was one of the last few groups to return back from the run. Ah well!
No big freebies this week, but I did confiscate more than my fair share of mini-sized Luna bars - it was like Halloween! In my defense, the volunteers packing up the stuff practically forced them on me. ;)
Summary for Week 4: 4,2,8,4 = 18 miles
Wednesday, July 11, 2007
Nike Club Runs (also known as place for FREE STUFF!)
I like the Nike Club Runs because they are free and fun and they're great for getting your long runs in.
Another reason why I force myself to be up in the city by 8 AM on a Saturday morning? The potential for FREE STUFF!!!
Normally, I don't like to collect too much "junk" and give-away stuff, but every now and then we get some good stuff at these runs.
So at the first run this past Saturday, we all got free Nike flip flops.
These came in handy because they also offered free pedicures after the run. I didn't get one. It was too cold and I've been starting to develop some blisters that I don't want others messing around with. But I saw some other girls that did get them and they looked pretty good.
Also, Jamba Juice was there (they often are) and they welcomed us back after the run with fruit smoothies. They also gave out Jamba Juice gift cards with those "mystery" values anywhere from $1 to maybe $25, I think? Usually, I get the $1 cards which I'm still happy to use - but this time, I got a $25 card!!! Yee-haw!
Anyway, I'll be blogging more about these Nike Runs in future postings. Let me know if you want to check them out. They are every week - Wednesday evenings at Niketown, Saturday mornings at the Marina, and Sunday mornings in Danville.
Another reason why I force myself to be up in the city by 8 AM on a Saturday morning? The potential for FREE STUFF!!!
Normally, I don't like to collect too much "junk" and give-away stuff, but every now and then we get some good stuff at these runs.
So at the first run this past Saturday, we all got free Nike flip flops.
These came in handy because they also offered free pedicures after the run. I didn't get one. It was too cold and I've been starting to develop some blisters that I don't want others messing around with. But I saw some other girls that did get them and they looked pretty good.
Also, Jamba Juice was there (they often are) and they welcomed us back after the run with fruit smoothies. They also gave out Jamba Juice gift cards with those "mystery" values anywhere from $1 to maybe $25, I think? Usually, I get the $1 cards which I'm still happy to use - but this time, I got a $25 card!!! Yee-haw!
Anyway, I'll be blogging more about these Nike Runs in future postings. Let me know if you want to check them out. They are every week - Wednesday evenings at Niketown, Saturday mornings at the Marina, and Sunday mornings in Danville.
26.2 miles is enough for me, thanks
I think it's fun to check out websites of other marathons and see what kind of cool routes there are and stuff. For example, I've always thought that the Walt Disney World marathon would be fun because you go through all four of their parks (Magic Kingdom, Epcot, MGM, and Animal Kingdom) AND you get a Mickey Mouse medal. But that's in January and who wants to train during the holidays? :) They also have a half marathon that weekend as well (which earns you a Donald Duck medal). And then I just learned they have this thing called Goofy's Race and a Half Challenge. This is for 3000 crazy runners who complete BOTH the half marathon on that Saturday as well as the full marathon the next day!!! What kind of crazy people sign up for this??? Sure, you get a Goofy medal in addition to the Mickey and Donald medals, but really? Isn't this a bit excessive?
Actually, on second thought... I guess it isn't that crazy. Not when you compare that to the running freaks that would sign up for a 56 mile ultramarathon in the rough terrains of South Africa. I mean, only a sick bastard would do that. ;)
Actually, on second thought... I guess it isn't that crazy. Not when you compare that to the running freaks that would sign up for a 56 mile ultramarathon in the rough terrains of South Africa. I mean, only a sick bastard would do that. ;)
Tuesday, July 10, 2007
New Running Mix
I just set up a new running mix for my short runs which I tried out this morning. I'm not an early bird, but I like doing my morning runs. 1) It's cool out and not blazing hot, 2) Not much traffic to dodge, and 3) I don't have to worry about slathering on the sunblock.
Here is my new random short running mix:
Supposedly this link will sent you to the iMix in the iTunes store in case you want to download any of these for yourself. But I'm wondering if this link only works on Macs because it's not working for me.
Here is my new random short running mix:
| Song Title | Artist |
| Paradise By the Dashboard Light | Meatloaf |
| Beautiful Liar | Beyoncé & Shakira |
| Girlfriend (Clean Version) | Avril Lavigne |
| Rebel Yell | Billy Idol |
| Umbrella | Rihanna featuring Jay-Z |
| Glamorous | Fergie |
| Chelsea Dagger | The Fratellis |
| Smiley Faces | Gnarls Barkley |
| Where's Your Head At | Basement Jaxx |
| Love and Memories | O.A.R. |
| This Ain't a Scene, It's an Arms Race | Fall Out Boy |
| Tell Me 'Bout It | Joss Stone |
| Do Ya | Peaches |
| Trouble | P!nk |
| Fergalicious (Edited Version | Fergie |
| Do Your Thing | Basement Jaxx |
Supposedly this link will sent you to the iMix in the iTunes store in case you want to download any of these for yourself. But I'm wondering if this link only works on Macs because it's not working for me.
Monday, July 9, 2007
Weekly Wrap Up: Weeks 1-3
Well, it's Monday so that means it's the beginning of another training week. For my personal training plan, Monday is a rest / stretch day. I was going to start up yoga again tonight but I was at work pretty late so I'll probably pick it up next week.
So let's see... Week 3 went well. I do my long runs on Saturdays and this week the Nike Club Run SF started up again so I trekked up to SF this weekend. As I was driving up at 7AM in the morning (the runs start at 8AM at the Marina), I was thinking, ugh, I am not looking forward to doing this drive every Saturday morning again. But you know what, as soon as I arrived at the Marina and saw tons of runners and bikers already out and doing their thing, I definitely got pumped up! :)
As I mentioned before, the Nike marathon/half-marathon is actually two weeks after the Chicago marathon. Since this is their "Week One", we just did a kick off one mile run. It was fun but I'm on week three for my race training so after that whole thing was over, I had to do my own 8 mile run.
I picked a fun route that we did last year with the Club Runs. It's flat with a lot of fun sightseeing. Basically I went down Marina to Fort Mason thru Aquatic Park to Jefferson past all the Fisherman's Wharf craziness continuing down Embarcadero past the Ferry Plaza Farmers' Market all the way down to Folsom which is where that crazy bow and arrow structure sits. And then I turned around and ran back.
It was kind of funny running by all the touristy areas - dodging them all was a bit of a challenge and I know I ran into at least one group tourist photo shot. Ooops. Plus they were all in fleeces and scarves and stuff and I was in shorts and a light T-shirt.
Anyway, below is the running route I took. I love this Google map pedometer site. The Nike Running Club introduced me to it. I used to drive my car around trying to figure out mileage!
So with the 9 miles I did on Saturday, plus the 3 miles I did on Tuesday (while home on vacation!), the 2 mile treadmill run on Thursday, and the 4 mile run yesterday on Sunday, I ended up with an 18 mile week.
Status to date:
Week 1: 2,4,5,5 = 16 miles
Week 2: 5,4,8 = 17 miles
Week 3: 3,2,9,4 = 18 miles
I think I'm off to a good start, right? :)
So let's see... Week 3 went well. I do my long runs on Saturdays and this week the Nike Club Run SF started up again so I trekked up to SF this weekend. As I was driving up at 7AM in the morning (the runs start at 8AM at the Marina), I was thinking, ugh, I am not looking forward to doing this drive every Saturday morning again. But you know what, as soon as I arrived at the Marina and saw tons of runners and bikers already out and doing their thing, I definitely got pumped up! :)
As I mentioned before, the Nike marathon/half-marathon is actually two weeks after the Chicago marathon. Since this is their "Week One", we just did a kick off one mile run. It was fun but I'm on week three for my race training so after that whole thing was over, I had to do my own 8 mile run.
I picked a fun route that we did last year with the Club Runs. It's flat with a lot of fun sightseeing. Basically I went down Marina to Fort Mason thru Aquatic Park to Jefferson past all the Fisherman's Wharf craziness continuing down Embarcadero past the Ferry Plaza Farmers' Market all the way down to Folsom which is where that crazy bow and arrow structure sits. And then I turned around and ran back.
It was kind of funny running by all the touristy areas - dodging them all was a bit of a challenge and I know I ran into at least one group tourist photo shot. Ooops. Plus they were all in fleeces and scarves and stuff and I was in shorts and a light T-shirt.
Anyway, below is the running route I took. I love this Google map pedometer site. The Nike Running Club introduced me to it. I used to drive my car around trying to figure out mileage!
So with the 9 miles I did on Saturday, plus the 3 miles I did on Tuesday (while home on vacation!), the 2 mile treadmill run on Thursday, and the 4 mile run yesterday on Sunday, I ended up with an 18 mile week.
Status to date:
Week 1: 2,4,5,5 = 16 miles
Week 2: 5,4,8 = 17 miles
Week 3: 3,2,9,4 = 18 miles
I think I'm off to a good start, right? :)
Wanted: Tunes That Make You MOVE!
Now that I'm running again, I've dusted off the iPod nano and am on the lookout for new tunes to add to my running mix.
I'm excited because this blogger from Entertainment Weekly magazine had the same mission today: iPod inspection: What's on your cardio playlist? And coincidentally it was a topic on pajiba.com. (BTW, I'm not familiar with pajiba.com, but I think it's a fairly popular pop culture-related website.)
As for me, some songs that get me moving these days are "Girlfriend" by Avril Lavigne and either "Chelsea Dagger" or "Flathead" by The Fratellis. But I've been picking out some random, older tunes, too. For example, while at a fair at my old grade school back at home in OH (weird, right?), they played Meatloaf's "Paradise by the Dashboard Light" and I thought, hey this is a fun song to get me moving to! OK, actually, my *first* thought was, hmmm, this would be a cute song to see a jive routine to on either Dancing with the Stars or So You Think You Can Dance. (Does anyone else ever have thoughts like this???)
And then on my way to work, they played Billy Idol's "Rebel Yell" on the radio and as soon as it started playing, I thought, ooh, I could run to this.
Anyway, how about you guys? Any good suggestions? I need at least five hours worth of tunes!!!
I'm excited because this blogger from Entertainment Weekly magazine had the same mission today: iPod inspection: What's on your cardio playlist? And coincidentally it was a topic on pajiba.com. (BTW, I'm not familiar with pajiba.com, but I think it's a fairly popular pop culture-related website.)
As for me, some songs that get me moving these days are "Girlfriend" by Avril Lavigne and either "Chelsea Dagger" or "Flathead" by The Fratellis. But I've been picking out some random, older tunes, too. For example, while at a fair at my old grade school back at home in OH (weird, right?), they played Meatloaf's "Paradise by the Dashboard Light" and I thought, hey this is a fun song to get me moving to! OK, actually, my *first* thought was, hmmm, this would be a cute song to see a jive routine to on either Dancing with the Stars or So You Think You Can Dance. (Does anyone else ever have thoughts like this???)
And then on my way to work, they played Billy Idol's "Rebel Yell" on the radio and as soon as it started playing, I thought, ooh, I could run to this.
Anyway, how about you guys? Any good suggestions? I need at least five hours worth of tunes!!!
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