Training Log Archive: mariaamaya

Great run!

0-5 min (6.2 mph, flat)

5-5:30 ramp up to 6%
5:30-6:30 for 1 min @6%
6:30-7 ramp down to flat
7-10 easy (6.2 mph, flat)

10-12 ramp up / down, 1 min @ incline
12-15 easy (6.2 mph, flat)

15-17 ramp up / down, 1 min @incline
17-20 easy (6.2 mph, flat)

20-22 ramp up / down, 1 min @ incline
22-25 easy (6.2 mph, flat)

25-27 ramp up / down, 1 min @ incline
27-30 easy (6.2 mph, flat)

30-32 ramp up / down, 1 min @ incline
32-35 easy (6.2 mph, flat)

35-37 ramp up / down, 1 min @ incline
37-40 easy (6.2 mph, flat)

40-42 ramp up / down, 1 min @ incline
42-45 easy (6.2 mph, flat)

45-47 ramp up / down, 1 min @ incline
47-50 easy (6.2 mph, flat)

50-52 ramp up / down, 1 min @ incline
52-55 easy (6.2 mph, flat)

55-58 ramp / down, 2 min @ incline
58-60 easy (6.2 mph, flat)

Easier run than I thought, great energy, a good night's sleep makes a big difference!

Easy, relaxing run. Started off a little sluggish, very sore.

Did intervals at 54 min, should have done them earlier in the run because I felt much better after that.

Warm up:
8 one-legged squats with bar! I am so weak in the legs!!! Ugh!!!

3 X 8 @ 45 lbs
1 X 8 @ 55 lbs

Work out:

AMRAP (As Many Rounds As Possible)
15 burpees
sprint on the bike

- maybe 7 rounds (105 burpees/3.00 miles on the bike)

Killer workout!! I love it!

Really exhausted!!! Literally was dragging, felt like I had been drugged... ugh, thank goodness you said to start 1 min slower than normal, easy pace.

Once I started at a quicker pace it became easier but I exhausted very quickly at the faster pace.

0-2 min @ 5.6 mph
2-4 min @ 5.7 mph
4-6 min @ 5.8 mph
6-8 min @ 5.9 mph
8-10 min @ 6.0 mph
10-12 min @ 6.1 mph
12-14 min @ 6.2 mph
14-16 min @ 6.3 mph
16-18 min @ 6.4 mph
18-20 min @ 6.5 mph
20-22 min @ 6.6 mph
22-24 min @ 6.7 mph
24-26 min @ 6.8 mph
26-28 min @ 6.9 mph
28-30 min @ 7.0 mph
30-32 min @ 7.2 mph
32-34 min @ 7.3 mph
34-36 min @ 7.4 mph

BACK TO THE START

36-38 min @ 5.6 mph
38-40 min @ 5.7 mph
40-42 min @ 5.8 mph
42-44 min @ 5.9 mph
44-46 min @ 6.0 mph
46-48 min @ 6.1 mph
48-50 min @ 6.2 mph
50-52 min @ 6.3 mph
52-54 min @ 6.4 mph
54-56 min @ 6.5 mph
56-58 min @ 6.6 mph
58-60 min @ 6.7 mph

Great quick lunchtime hike! Put a 15lb weight in my back with a few other things, maybe 18 - 20 lbs total. Hike downhill was easy, took about 12 minutes, the hike back up the stairs was awesome! But tough! 7:20 time uphill.

Fatigued, but not too bad. Just a nice easy shuffle. Felt good, motivation was good too, not burnt out. Usually, just after a race, I'm mentally drained but not today.

.25 mile run warm up - slow (6.3 mph)

20 deadlifts (68#s)
.25 mile run (8.0 - 9.0 mph)
20 KBS (25#s)
.25 mile run (8.0 - 9.0 mph)
20 OHS (38#s)
.25 mile run (8.0 - 10.0 mph)
20 burpees
.25 mile run (8.0 - 11.0 mph)
20 CTB pull ups (blue band, knee)
.25 mile run (8.0 - 11.0 mph)
20 box jumps (20")
.25 mile run (8.0 - 10.0 mph) - getting tired
17 squat cleans (38#s)
-- didn't finish, but kicked my ass!

The run was the easiest part. I had so much cardio strength, it felt phenomenal! Wow! Let's see if I can walk tomorrow!

Great run!

Started on roads, and I think I went a little too quick. I kept your advice in mind, "run your own race" but it was still tough, I had tons of energy and being on the road made it easy to push.

Mentally this is how I felt:
-First 9 miles were not bad but I was very focused on slowing down. I knew it would be better if I could start speeding up later on.

-Miles 9 - 20 or so seemed to go by very quickly, again I wanted to be able to speed up around mile 21 or so and progressively continue to speed up.

-Felt like I started speeding up around mile 20 or so. I pushed hard at about mile 22 all the way to the end. Here are my mile splits and what I really did, important to note this was 3 loops:

Mile 1-8:55------- Mile 11-9:21------- Mile 21-9:28------- Mile 31-8:47
Mile 2-9:03------- Mile 12-9:23------- Mile 22-9:22
Mile 3-9:27------- Mile 13-9:51------- Mile 23-9:59
Mile 4-9:42------- Mile 14-9:50------- Mile 24-9:57
Mile 5-9:28------- Mile 15-9:39------- Mile 25-9:40
Mile 6-9:53------- Mile 16-10:27----- Mile 26-10:18
Mile 7-9:46------- Mile 17-9:47------- Mile 27-9:54
Mile 8-10:00----- Mile 18-10:08----- Mile 28-9:57
Mile 9-10:06----- Mile 19-10:10----- Mile 29-10:03
Mile 10-10:01--- Mile 20-10:00----- Mile 30-9:43

My cold was still with me, I was more phlemy than I would have liked.

It seemed like I stayed pretty consistent. The one good thing that I did that felt like it really helped me was that I took your advice and I ate, ate, ate and drank, drank, drank.

At a couple points, I felt like I had eaten too much but I knew that you thought that would be good. It definitely helped! The goos were the best thing, I knew they would provide good energy. I don't really like them and don't use them on training runs, but they are so full of energy, I can withstand them on race day. At each of the aid stations I ate bananas - tried to keep it natural. I also had my chocolate zone bar, which I love, it doesn't have great calories but good calories. I did the goos at the beginning of each new loop, I probably could have done more, but throughout the whole race I never felt hungry, not until the last 2 miles, which surprised me.

Garmin said I burned 2777 calories, according to my calculations, I think I ate the following, 1020 calories, about 205 calories per hour (prob. not enough, does what I ate before I started count?):

Zone bar – 190
Apple Hammer Gel – 90
Espresso Gel – 90
Banana - 200
Sports Bean - 100
Gatorade - 350

I also ate a Zone bar (190 cal) just before the start... and a donut (BAD!).

I know you said not to count the drink calories but I did only because I didn't really plan my nutrition, I went with how I felt.

So, all in all the nutrition made a big difference on this race. I feel like I still have a ways to go as far as training. I want to feel like I did much better but this was also a COMPLETELY flat race, so it's hard to feel really great about it. I have to wonder if had I been on that crazy Watchung course from January, how much better I would have done... don't know. I also know that I am coming off of a crazy overseas trip, a cold and too much partying last weekend. Well, I can only improve from here!

Short run, nice, easy.

Good easy run, slow relaxing, felt like I had much more energy.

Finally felt a little better on today's run, although still a little fatigued.

What a struggle, felt like I was slogging through thick, heavy mud. Did a little bit of hills on this.

Nice easy run, first 30 min at 6.2 mph, then increase of .1 mph every 5 min.

4 strides at the end.

15 min warm up @ 6.2 mph
5 min strides

 I tried to do 30 min but had to break it up, not sure if it’s because I’m still a little sick, or worn out from my 42 hr work day or not at that level a combination of all!

5 min 6% incline @ 6.6 mph (9:13 m/mile)
5 min flat @ 6.6 mph (9:13 m/mile)

5 min 6% incline @ 6.6 mph (9:13 m/mile)
4 min flat @ 6.6 mph (9:13 m/mile)

5 min 6% incline @ 6.6 mph (9:13 m/mile)
2 min flat @ 6.6 mph (9:13 m/mile)

5 min 6% incline @ 6.6 mph (9:13 m/mile)

14 min easy flat @ 6.6 mph (9:13 m/mile)

Started work on Sunday night or Monday morning (midnight).

- On Monday a few hours later, at 4am, got to sleep for 1 hr.
Continued working all day.

- At 6pm, got to run with protectee, only for 30 min.
Continued working all day.

- At 11pm, got to sleep for 3 hrs, until 2am.
Continued working.

- At 8:30am, got to sleep for 3 hrs again until 11:30am.
Continued working.

- Finally got to bed at 7:45pm and slept until Wednesday morning at 8:15 am!!!

Wow! What a marathon! Worked 42 hrs - not straight - but straight enough!

Crazy run with German FM. Started off a little fast, then slowed down then sped up and finally slowed down. Good run, beautiful afternoon but Central Park was WAY too crowded.

Wow! So, I started feeling sick last night, I really wanted to run but Steve thought it best if I just took the night off, I would feel better and be up for running my 2 hrs and my 2 1/2 hr run this weekend. Well, I slept 11 hrs last night and got up feeling worse!

Ugh! So, today I waffled about the run. I couldn't decide what to do and what would make me feel better. I knew I had to give a good shot and try, so I ran until I was just exhausted and then I went a little longer. I felt like I had to make sure that it wasn't laziness as opposed to being sick. So, I kept pushing.

Anyway, I am now in bed, truly exhausted and can't keep my eyes open. Tomorrow night I start work at midnight, so I have to be up at 11pm, I plan on getting to bed at 5 or 6 PM to take a nap. I'm planning on running, I just don't know how much, obviously I'm worried because the race is so close and this cold/flu will probably take a few days to go away.

Great run!

15 min warm up (6.2 mph)
5 min strides (11.0 mph)
15 min tempo (8.0 mph - 7:30 m/mile)
5 min easy rest (6.3 mph)

8 X

:30 sec ramp up to 9%
1 min 9:41 m/mile @ 9%
:30 sec ramp down to flat
3 min easy (6.3 mph)

10 min easy (6.3 mph - 6.6 mph)

The hills were just hard enough, I don't think I could have done more and any less would have been slightly too easy. Wow, tough run, the tempo is getting easier - especially with the strides.

I completely forgot this was supposed to be a hill run, oops! I just joined a new gym so my husband has a place to come work out. I don't like this new treadmill, it already feels like I'm on a hill. Oh, well, I'll try a different one next time.

I did 4 strides and the form drills, the hardest one to do is the skipping, I could kill myself on this treadmill trying to skip. I think I just need to practice and do it more often. :)

Slow easy run, not a lot of time!

Okay, remind me never to try to run 3 hrs on a treadmill! That was tough, of course it didn't help that I have cramps, yes, those kind. Ugh!

So, of course I tried to make it a hilly run, but I didn't do so well with that. I split the 3 hrs into two 1 hr 1/2 runs. On the first 1 hr 1/2 I did the following, 5 min climbs of 2%, 5%, 4%, 1%, 7%, 3% - I decreased the speed so they were comfortable climbs but by the time I started the second 1 hr 1/2, I was beat! At the point, my goal was just to finish.

I did run #2 from this week.

I started easy at 6,2 mph, then 7.4 mph (8:06 m/mile)
Easy at 6.3 mph, then 7.4 mph
Easy at 6.4 mph, then 7.4 mph
Easy at 6.5 mph.

Good run, the first one was the hardest, they became easier as they went along.