Tuesday, November 3, 2009

Update and the Need for Speed

Hello everyone! I haven't felt much like blogging lately,  but I have been commenting sporadically on your blogs.  Some great marathon/race finishes lately.. keep up the great work!  I'll try to keep this blog more updated and visit your blogs soon.

I was to run Hamilton marathon this weekend,  the same marathon Marlene's hubby Mark ran,  and that I ran last year. I have had a cold lingering since Steamtown,  but I still managed a decent half marathon the week after at Toronto International Marthon (1:55:30),  not a personal best,  but it felt really good and it was a great day.

(Rats..  head was down!!)

That left two weeks until Hamilton,  and I felt great,  but unfortunately my cold got worse.  I stayed home from work Thursday and Friday,  but felt much better Fri evening,  so I decided to try.   Shortly after I started running, I knew that it was not a good idea.   I felt overall tired and weak,  so I stopped at an aid station to have Hubs pick me up.  I love this course,  and I knew if I was healthy I stood a good chance a good PR, but alas,  it was not meant to be. 

So now,  I am focused (and super excited) about CIM!!! For those of you wondering why CIM (being I am living in Ontario, Canada),  my dad lives in San Ramone California,  and to top it off my sister Melissa and BIL Richard are also running the race.  Added bonus is meeting some really great California bloggers

Which brings me to to

4 weeks Need for Speed or maybe I need Speed!! Countdown to CIM!

I am working on a speed plan,  here is my rough idea. 

Week one (November 2-8)
-4 x 800 m (7-8 miles)
-6 mile tempo
-1 recovery run (4-6 miles)
-long run 30K (yes, I flip constantly between kilometers and miles, some distances I like in miles, some in kilometers! .. weird I know)
-one swim, one bike, and 2 hot yoga workouts

Week two (November 9-15)
-1 x400m,  4 x 800,  1 x1000 (8-9 miles)
-8 mile tempo
-1 recovery run (4-6 miles) w/10 strides
-long run 22 miles
-one swim, one bike, and 2 hot yoga workouts

Week three (November 16-22)
- ladder workout (400-800-1000-1600-1000-800-400) (10 miles)
-1 recovery run w/ 10 strides (5 miles)
-1 steady run (9 miles)
-10 mile race (possibly) or 24K long run
-one swim, one bike, 2 hot yoga workouts

Week four (November 23 -29th)
-3 x 1600 m (8 miles)
-1 recovery run w/10 strides
-1 steady run
-10 mile run with 4 miles at race pace
-one swim, 2 yoga workouts

Week 5 (November 30th - Dec 6th)
-3 x 800 m (6 miles)
-recovery run with /10 strides
-one hot yoga before I leave for SF!!
-CIM (December 6th)

Anyway,  that is the plan,  but I would love/greatly appreciate any feedback. Thanks for reading


aron said...

CANNOT wait to meet you FINALLY!!!!!! yayyyyy!

Mel -Tall Mom on the Run said...

Looks like a TOUGH training plan will totally earn you a PR. You get to meet Aron...LUCKY!!

Soooo sorry you did not feel up to the whole Marathon. Darn colds!

RunningLaur said...

Looks like a good plan to me! I've had 3x1600 highly recommended in the past, seems to be a magical interval combo :)

Have a great time training and an even better time racing!!

Jo Lynn said...

Just so you know, I'm only 20 minutes away from San Ramon. I'm not running the marathon, I don't know how long you're going to be here, but.............
if you want to hook up for some sight seeing of one of my favorite trails, let me know. ;)

Lisa said...

Go for it!!!!! Have fun!!!!

teacherwoman said...

Wow! Very impressive training plan! Keep up the great work!

The Happy Runner said...

Your plan looks TOUGH and good and like it will get you to the finish line FAST!!!

So jealous you'll get to meet Aron! How cool!

Lily on the Road said...

make sure you are over your "bug" first, your training plan looks like it will get you there, just make sure you feel okay and don't get any more "rundown".

Too much fun if you get together with Aron and JoLynn, I'm jealous!! LOL

Heather said...

Looks like you have a great plan for the next few weeks and awesome trip to CA as a reward!

ShirleyPerly said...

Well, I think with any speed work it's important to know what paces you are planning to run the intervals. 400m @ 5K pace, 1 mi pace, all out? If you've not done much speed work lately, I'd start out with longer stuff (1-2 mile intervals and tempo runs) first and then work up to shorter faster intervals. Also, I once ended up with piriformis syndrome on my left side from running around a track hard CCW and actually prefer to do speed work off the track.

Good luck whatever you decide!

Marlene said...

Somehow I didn't realized you had run Toronto. Congrats on a strong half!

You made a good call re: Hamilton. Better to get well before the big California trip & race!

Happy Feet 26.2 said...

I love a plan. Looks like a good plan. Go for it! Good Luck!

Chic Runner said...

Well...... SEE YOU AT CIM!!!!!! :)

MCM Mama said...

Looks like a good plan! Good luck getting ready for CIM!

Ali said...

Cali in December will be wonderful!

Looking at all your workouts is making me fell very lazy.

X-Country2 said...

I've heard CIM is a great time. How fun that you get to bloggie meet up.

lindsay said...

i have been so bad about speed workouts this year :-/ attack yours with a vengeance! they look good to me, though a little intimidating :)

i am jealous that you will get to meet aron!

oh and just for the record, that d-tag in my pic was still on my shoe from the va beach rnr (labor day weekend, yeah i'm that lazy). lol. but, good eye! :)

Mel-2nd Chances said...

CIM will be so fun, and awesome that you get to meet Aron now too! AND YES, WE HAVE TO *REALLY* MEET next season :)

Alisa said...

CIM is my hometown marathon but sadly I don't live there anymore. I know so many people running I wish I could come down for the weekend.

I may need to steal some of these speed workouts from you! I certainly could use some speed since I don't have any =).

Lacey Nicole said...

i love your schedule and your enthusiasm!!!!!!!!!!!!!!!! i need some speed back in my life! since the marathon i've just been running along with no real plan but speed work always makes me feel so purposeful. i will be taking a leaf out of your training book soon hopefully :) and yoga, too! GOOD LUCK!!!

Christina said...

You are on track for a PR. You'll do great with you last couple weeks of training.

I used to live by San Ramon and it is beautiful there.

Thanks for the kind words on my blog.

Amanda said...

I hope you are all recovered from your colds, and that training for CIM is going well!!

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