16 km with some race pace thrown in for good measure

Yesterday's long run was 16 km. We treated this one as an LSD but with some race pace added in. For me, this was to add in any pace at the top end of my Zone 1 which is around 6:44 +.
If anyone had told me I would even be able to speed up my long runs, I would have laughed at you 6 months ago. Now, not only did I do it but I did it for approx 8 kms. I ran the first 6km with the marathon group at an easy pace and then picked it up for the next 8 on my own. I treated the last 2 as a 'cool down' but still at the high end of my target pace. Overall it was a great run, almost "Fall-like" in temperature which I am not going to complain about.
Yesterday afternoon however was another story. It was the first time in a long time that I didn't do something post run - walk and play golf or go out etc. I just chilled with the husband at home.
Big mistake - apparently I need the movement to flush everything out of my legs as I was really uncomfortable for the rest of the day. I had the break out the Advil finally just to give myself a bit of relief. Lesson learned for me - as much as rest is important, I do better overall if I save the rest for bedtime.

This week will be week two of my Zone 5 and Zone 3 training. Most in my group don't like Zone 3 either so at least this week I will have company in my misery. We get to do our Wed night run at a track which will be way better to try to maintain the proper pace without dodging pedestrians/stop lights etc. Not very scenic but hey, can't win them all.

Zone running - the first week

So this has been another crazy week. We are back in NYC for another surgery for the husband (all went well thus far so phew) I took vacation this time so that I could at least try to relax a bit which was really useless as I have been working on and off since we got here.
Today there will be shopping once the husband is settled back and resting.

Tuesday morning before we left I did my first Zone 5 workout based on my testing from last week.
1o min warm up in Zone 1
2 min in Zone 5 (5:03/km or faster)
5 min recovery - walk and running
Whoa...who knew 2 minutes could pass that slowly. I did 4 repeats and didn't quite average out for the Zone 5s but did a good job I think. It hurt, that is for sure.
Observations:
-need to properly set up my Garmin and try to program this in as a workout.
-need to watch my running form as I found my back was a bit sore after - I am probably leaning too much as the waist
-as much as I love my running skirt...I think I will save them for my long runs. I felt a bit...exposed as I was trying to speed along.

This morning was a Zone 3 workout. These will be done on Wed nights but since I didn't get back from the hospital until after 6pm, there was no way I was going to run.
Zone 3 sucks...there are no other words to describe it.
1o min warm up
5 min @ 6:05
7.5 min @ 6:22
repeat 5/7.5 for 2-4 repeats.
I am not a fast runner so I just have to get used to this. It was not fun running on the treadmill either but where we are in NYC is just too hard to do this plus my Garmin can't get a proper signal from the buildings.
So the first week conquered. I really do love this hard training and will now cherish my long slow runs on Sunday.

Lactate Threshold - test results that show a Speed Demon is lurking

Saturday morning I had my Lactate Thresold test. I didn't fall off the treadmill but it wasn't a fun way to spend a Saturday.
What does Lactate Thresold measure and how it it done?
Basically, as you exercise, lactic acid is produced by your muscles. The harder you work, the more lactic acid you produce. Lactate Threshold is the point at which your body can't remove the lactic acid and it accumulates. Some people naturally build up lactic acid quicker than others and you can't really change this BUT you can train your body to work more efficiently. The Lactate Thresold test is pretty straight forward:

10 min warm up on the treadmill
3 min stages of increasing (1km / hr) speed. After every 3 min, a blood sample is taken (via a diabetic finger prick) and analyzed. You go until you reach a lactate measurement of 10, or until you can't go anymore. I started at 6km per hr and kept going until I just could not. You don't get any rest between the stages so it is a flat out run the entire time. Your heart rate is monitored and recorded at each stage as well.

Ultimately, the results are used to create a more detailed training program in order to get faster and work more efficiently. The results are broken into 3 training zones (1, 3 and 5) and you are given your target heart rates and speeds to run in your training plan.

Zone 1: basic training level. This is the zone where your slow twitch fibres are working and usually the level where your lactic acid buildup is the lowest. This is where my LSD runs will be.
Zone 3: tempo running. Wed night runs will be here...and are going to hurt. Basically after a 10 min Zone 1 warm up, I'll do 5 min @ 6:06 pace and 7.5km @ 6:22 pace and repeat. (no walk breaks just consistent training)
Zone 5: flat out speed training. 10 min warm up, 2 min @ 5:03 (or faster!), 4 min recovery. Repeat for a total of 45 min.

My coach said from the results there is 'untapped' speed in me. We now have the plan to bring it out.
If you are in the Burlington/GTA are and wants to get tested, flip me an email. They are very professional and use state of the art equipment and best practices.
I seriously feel like such a 'real' runner....

It's Wednesday...so let's do 5 repeats

So last week was 4 repeats of 2312 stairs and 8km of hill repeats. Last night was more. Mentally, it was tough to get through. The gerbil in my head was screaming after the 3rd repeat that there was no way we were going to get through five but I/we did.
The Deets:
2890 stairs
10km run of hill repeats
ave heart rate: 160
calories burned: 1100
water: 1 litre
freezies: 1 apres run
Ummmm...freezies..I am so happy our coach brought these. It hit the spot. All of this on a Wednesday night. It was dark by the time many of us were finishing and I didn't get home until afte 9pm. I was tired but again slept like crap. I am so happy to have a vacation day tomorrow. I plan to wake up when my eyes pop open.
Our run group is seriously awesome. People stayed around last night even after they were done to cheer everyone else in and everyone was yelling out encouragement to each other. It was another hot night but the humidity was down so that was a bit of a blessing.

Tonight is spin and Friday is a very easy am run (if at all) in preparation for my lactic threshold testing. I know they won't let me fall off the back of the treadmill but I keep seeing it in my head....

14.5km run with help and a Test coming up

Yesterday's long run was solo. Our clinic group was cancelled as many of them were volunteering/running at a local charity race. The day was forecast to be a hot one so I mapped out a route and asked the husband to meet me at the halfway point just to make sure I was ok and have a water refill. Starting at 7:30 was early on a Sunday but I really should have started earlier as it was Hot and Sunny already.
The husband, as usual, came through in spades. Not only was he at the halfway point, but he waited at the 8km mark and the 12km mark. I am glad he did as I definitely needed water and I was struggling at 12km so his push helped me out a lot. ("Runner's Run!" was the battle cry of the morning) Overall it was a good run...not great but overall pace was the best ones yet and average heart rate was pretty low as well. (120beats - good for an LSD)
After stretching, I took a cold water bath to soothe my legs and bit, grabbed a shower, food and went out to play golf. I walked the front part (3.25km) and then carted it on the back. It was just too hot to keep walking and my body had enough for the day so there was no point in pushing myself even more.

Saturday, I am going in for Lactate Threshold testing. The lactate threshold is a useful measure for deciding exercise intensity for training and racing in endurance sports (e.g. long distance running, cycling, rowing, swimming, motocross, and cross country skiing), and can be increased greatly with training.

More on that later...I am a bit freaked about it but that's just me.

2312 stairs + 8km run = the jimmy legs

Stairs/Hill repeat workout #2. It hurt, not going to lie. I had a really good spin session on Monday and a tough Tempo run on Tuesday so my legs were a bit tired coming into last night's workout.
We started with the usual 3 repeats - up 289 stars, down 289 stairs and then an out and back hill repeat of 2km. Each repeat we tried to be a little bit faster than the one previous. I did ok on the 2nd one but was about the same on the 3rd. I knew I could do one more stair repeat and then thought that if I could do that then I might as well do the hill repeat as well. I am glad I did. I had some cheers from the group on the way back as I was the last one in of those who did 4 repeats..but I did it.
I was really tired by the time I got home but sleep was fitful - I may have been 'running' in my sleep with my jimmy legs. My legs and feet were definitely tight...I really should have taken an ice bath and I think that I will next week. So far so good on being able to walk down stairs today.
Does that mean it is getting easier?

13km on a Sunday....before 8:15am

Our group run was moved to a 7am start from its usual 8am because of the heat and humidity.

7am...

on a Sunday...

And I am thankful it was moved. The half group was doing 13km and the full 21km so the earlier start did help us all out. We were very lucky that there was cloud cover otherwise the sun would have baked us to a crisp. Overall I had a good run - I was up early enough to have a bit to eat and drank 1/2 l of water before we started and took in 2 gels and another litre of water through the run. I did feel a bit nauseous a couple of times, primarily when I stopped for a walk break, but it passed and I finished pretty strong. Completely soaked but strong.

On yesterday's run, I tried something new out:

Yep...a running skirt. I bought a couple of skirts online a few weeks ago but had yet to try them out. Since the skirt was the coolest of my options (and it was early enough that I wouldn't be seen by too many people) I thought I would give it a go.

I loved it. It didn't feel/look to short, it didn't ride up or down and though it didn't have longer shorts under them, Body Glide cured any 'chubrub' that might have occurred.

One more small victory in my runner career.

As long as there aren't stairs, I'm ok

Remember yesterday when I said I felt ok after our stairs/hill workout?

I was wrong.

I decided to go for a quick walk yesterday to get a salad from the local deli. I took one step down the stairs at my office and thought my calves were going to snap. I did not get any better as the day went on. I wasn't along (thankfully)...those who showed up for our spin/core class said that they were really sore as well so I didn't feel like a wuss.
Our spin instructor decided that the best way to combat the pain was to do a 'real' bike workout:

• 5 min warm up (with tension)
• 6 min climb - as hard as possible
• 2 min sprint with the same tension as the 6 min climb
• 5 min recovery (still with some tension)
• repeat for a total of 3 sets

There was a lot of praying by the end of the class. Core was just as hard with crunches, obliques, pushups, planks, planks on the ball, bridges etc.
I woke up this morning very stiff. I used the foam roller for a good 15 min this morning on my calves and quads and that helped a bit. I made it to the gym for a surprisingly good 6km run followed by weights and Amy's workout of the week. And of course a ton of stretching.
With all of that...I still have to go down stairs sideways...and one at a time. The guy behind me at the gym asked if I was ok and needed help. I must look pretty sad...
But I feel like an athlete - that makes it worth it.

578 stairs + 2km hill repeat = 1 set.

We started hill repeats last night. Just for fun, we are combining them with a stair workout as well. The workout was as follows:

Up: 289 stairs

Down: 289 stairs

Down: 1km hill

Up: 1km hill

rest 30 seconds

Repeat.......3 times. Yes, I did all 3 sets just like the other athletes. It was challenging but still fun and different. I felt good until the rest part where my legs were literally shaking. As long as I kept moving, they were ok but stopping was not fun.

Stats:

Stairs (up and down): 1734

KM ran: 6+

ave heart beat: ~ 165

Not bad for an hr workout.

Actual view of the part of the Chedoke stairs:

Note that the stairs are 'see through' which was actually hard to do at first. I don't usually get dizzy or anything like that but on the first passthrough, it was tough to keep my balance in some places.

Plus I was trying to ensure my heart didn't explode. Today I feel pretty good except my calves which are really tight. I am going to do some yoga tonight before stairs. I fear my Friday run may be a bit sluggish.