Oh She Glows

I am training for my first road races in 2009!

So far on the agenda are:

Half Marathon (May 10, 2009)

As part of my training, I have set a goal to run 1,000 miles in 2009. On this page I will track my runs each day! Check for daily updates and follow my progress as I run 1,000 miles.

Thursday Jan. 1, 2009: 5 mile easy run
Friday Jan. 2, 2009: OFF
Saturday Jan. 3, 2009: 8 mile long run
Sunday Jan. 4, 2009: 3 mile easy run
Monday Jan. 5, 2009: 2 mile speed run (Army Fitness test), 1 mile easy run
Tuesday Jan. 6, 2009: Cross-training: Jillian Michaels 30-day shred, Level 2, 7.5 lb
Wednesday Jan. 7, 2009: 4 mile tempo run (1 m 6.0 mph, 2 m 7.0 mph, 1 m 6.0)
Thursday Jan. 8, 2009: OFF
Friday Jan. 9, 2009: 5 mile easy run (1 m 6.0 mph; 4 miles 6.5 mph), 30-40 mins. yoga
Saturday Jan. 10, 2009: Cross-training: 30-Day Shred (Level 1); 50 mins. yoga
Sunday Jan. 11, 2009: 8 mile long run, 6.0 mph, incline 2%
Monday Jan. 12, 2009: Cross-Training: 15 mins. Yoga
Tuesday Jan. 13, 2009: 3 mile tempo run (6.5-7.0 mph, incline 3%)
Wednesday Jan. 14, 2009: OFF (pelvic injury)
Thursday Jan. 15, 2009: OFF (pelvic injury)
Friday Jan 16, 2009: OFF (pelvic injury)
Saturday Jan 17, 2009: OFF (pelvic injury)
Sunday Jan 18, 2009: OFF (pelvic injury)
Monday Jan 19, 2009: OFF (pelvic injury)

I am still injured and will be updating this page once I am back in running condition!

Total Mileage in 2009: 37 miles

Miles to go: 963 miles

Training Mileage:

Dec 8th-14th, 2008: 17 miles
Dec. 15th-21st: 19 miles
Dec 22nd-28th:: 21 miles
Dec. 29th-Jan 4th: 24 miles
Jan. 5th-Jan. 11th: 20 miles (fall-back week)
Jan. 12th-18th: 3 miles (injury week)

My runs defined:

Easy Run: These are runs when I don’t over-exert myself. What is easy for me may not be easy for you. My average heart rate tends to be under 150 bpm on my easy runs. Easy runs give your body a chance to recoup and to avoid over-training.

Long Run: Each week I increase my long run by 1 mile. My long runs are run at a pace no faster than a 10-minute mile (6.0 mph). This slower pace is so that I can sustain the long distance and long duration.

Tempo Run: Tempo runs (also known as a lactate-threshold, LT, or threshold run) have a gradual build-up of speed to a ‘comfortably hard’ pace. For example, you should run about the first 15 mins. of your run at an easy pace, then the next 20 mins. at a ‘comfortably hard pace’, then a cool down easy pace of about 15 mins. John Hanc defines a comfortably hard pace as, “You know you’re working, but you’re not racing. At the same time, you’d be happy if you could slow down.”

Speed Run: I do either a 2-Mile Army Fitness test (running as fast as I can for 2 miles) or I do 400 meter split intervals: 400 meters (1/4 mile) at a hard to maintain pace, followed by 400 meter cool-down, repeat ‘x’ times.

Cross-Training: Anything except running or high impact exercises! Can be strength training, walking, yoga/pilates, etc.