Archive for speed

What? I’ve been running…

Posted in motivation, photos, races, road, running with tags , , , , on February 1, 2014 by afuntanilla

Hey, long time no write! What’s up?

Well. I am proud to say that I did indeed take some time off of running after the Kepler race like I said I would. I ended up taking about a month off of absolutely no running! I knew I could do it, as I could physically and mentally feel like I needed a break. During that time, I didn’t miss it. In place of specifically running, I did walked, hiked, biked, did some weight training and I’ve totally gotten into doing push-ups! I think I started when I was still in New Zealand. I have been practicing almost daily. I have been doing 2-3 sets of 10 regular push-ups and I totally feel my strength gain. It’s pretty darn cool, I’ll tell ya! My goal is to get up to 5 sets of 10. I’m not sure I really need to do more than that, do I? It’s fun, different, and like I said, I love that I can see/feel my results. Some days, I tack on tricep dips and I will always work in some core work. Honestly, that is my LEAST favorite exercise of all: core work, and of course, it’s the area I would like to see improvement, but am not 100% motivated here. So, I do some, slack off, do some, etc…
When I wasn’t running, for the first few weeks, I also didn’t look at/read anything running related. No blogs, no articles, no magazines….I just took a full break and it was all good.
Since, January 1, I got back on the horse and ran pretty steady all week. I’ve been studying some different training plans, etc to get ideas on how I can improve my speed. One of the things I know that has held me back with improving my speed is that I have not incorporated enough variation in my training. I run at the same speed too much and don’t incorporate enough hills, intervals, etc. This is not NEW news to me, but I am now making a concerted effort to tackle this. Why? Because I wanna be faster. Just for me. For my own self fulfullment.
I have not yet picked any races to do in 2014, I have just been kinda focusing on the variations, mixing it up, seeing what works for me, etc…
I had tried to get in to the Nike Women’s Half-Marathon in DC in the spring, but was not selected via lottery. Bummed. That would have been a fun trip!

It’s interesting with the varied workouts I have been doing….I found that I have gone from running every run too slow to now almost running them all too fast. I wear a heart rate monitor for all runs now so I can see this clearly in my heart rate, pace, etc. So, it’s a process.

One of the resources I am using is this book I’ve had for quite some time; run-faster

There’s A LOT of detailed information in this book and I’m sifting my way through it.

Total miles for January = Approx 68 miles
Mix of hill repeats, progression runs, easy runs, speed work

Looking forward to February and getting faster!

Cheers!

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Week 11 Run Report

Posted in Uncategorized with tags , , , , , , , on March 24, 2012 by afuntanilla

A big delay in posting about Week 11. It’s hard to recall some of the runs. Midweek I did 2 runs; a 40 minute run where I don’t know the mileage. The next one was the highlight run of week: 3 miles at 8:13 pace through downtown Petaluma. If you know anything about my running, you know that this is a super fast pace for me. I don’t know how it happened, but it just did. I was flying. It felt awesome, even though I felt my heart was about to burst through my chest. Everything was just on…legs felt loose, body was rested and off I went. Of course I would love to run longer at that pace (and faster), but today, it was enough for the 3 miles. I surprised myself and it gave me a boost. Saturday, I ran 3.25 and then a good 7 miler on Sunday at 9:16 pace, and I was satisfied with that pace. 

I have some pretty cool news to share. One of my near term goals is to break the 2 hour mark in the half marathon. (which I have mentioned here time and time again!…I will DO IT) 

Well, @nikerunning reached out to me on twitter and asked if I would like for them to design a customized training plan for me to reach a particular goal. I enthusiastically responded, YES!

The asked me to send in a bio of myself with current and past training and what goal do i want help with. I responded with my sub 2 hour half marathon goal and they have now supplied me with a plan. And man, IT IS A PLAN! I am going to try and post it to this blog somehow. The main thing that came across to me is the time they took to do it. The plan seems very well thought out and very customized. Just to let you know, it was about 6 weeks after their initial contact with me that I got the plan. I feel fortunate, definitely. I’m sure I am not the only one they reached out to via twitter, but I’m sure glad they did! 

I’m scheduled to start my plan on Monday April 2nd. They have incorporated some stretching and strength/power building session in among the running sessions. I’m excited to begin and now just need to pick a race to add to the calendar. 

Now, I just wish I could get my hands on a pair of these NIKE FLY KNIT RACER Shoes…but alas, they won’t be available until the Olympics or afterwards.

I eagerly await……

 

Week 11: Total Approx Miles 18

Week 2 Run Report

Posted in road, travel with tags , , , , , , , on January 20, 2012 by afuntanilla

Only ran 3 days during the 2nd week of the year. Had a lot going on and plus Week 1 was a pretty good start in terms of volume. Best runs was on Sunday. Ran outside on one of my normal routes and didn’t have to much of a plan regarding pace, but I wanted to do 5-6 miles. I was feeling ok but really couldn’t judge my pace because my freaking GARMIN 110 has completely died and I am wearing my regular NIKE watch with doesn’t have GPS.
Let me take a moment to gripe about GARMIN for a minute. My first GARMIN watch was the 205 which I wore for quite sometime without much problem except that it did take a while to find the GPS signal much of the time. It died about a year ago and I felt like I got good “mileage” out of it. I bought my first 110 about 18 months ago and within a few months, it was giving me problems. Luckily, Garmin replaced it, without requiring a receipt. However, they replaced it with a different color. The gave me the one with a PINK stripe on it, as opposed to the all BLACK one which is the one I bought. PINK! ICK! But, oh well right…was glad I got it back and it worked fine for about a year. Then, the HR monitor stopped working. OK. I just let it go and moved on. Then, the whole damn thing just DIED. BLANK. Nothing there! Should have been fully charged. BLANK.
Suffice it to say, I am done with GARMIN. To pay their prices for a product that lasted a year is just not worth it. Until I get super anal about having my pace at my disposable every second of every run, I will be fine to just run with my sturdy NIKE watch…which I’ve had for about 6 years and no problems, by the way. I map the distance in my car afterwards or on mapmyrun.com — same thing i did before having a GPS watch. Ok. enough about that!

So, the Sunday run…I felt good first couple of miles which are the ones with the most hilly portions. I knew after about 2.5 miles that my pace had accelerated, but couldn’t tell how much. I was feeling good and happy and it was a gorgeous day and good running temperatures. As I approached the 40 minute mark, I knew from past runs approximately where I was in terms of mileage and I figured my pace was pretty good. I came to a short downhill section and sped up and then finished with a about another half-mile of a rolling section. That last section, I just turned it on a found a deeper gear. Lungs were stretching, thighs were burning, heart was pounding. End result = 5.2 miles @ 8:41 pace. BEST PACE IN A WHILE. HAPPY RUNNER!

2012 Week 2 – approx 13 miles

**Big things happening. Last day at my current employer/job is tomorrow, FRIDAY! Next Monday, I plan to leave Atlanta and make my way back home to San Francisco in my sporty BMW. Hope I don’t hit any snow. Everyone keep their phones handy for a 911 call from me! 🙂

hey little butterfly

Posted in road, trail, travel with tags , , , , , , , , on May 11, 2010 by afuntanilla

Did some short, high intensity workouts during the week on Wednesday & Thursday. Wednesday was treadmill + weights. Thursday was sprint hill repeats outside. The Hill sprints were also on a day when it was about 88 degrees, so i am especially pleased with that workout. I want to be faster. Bottom Line. Faster on flats, faster on hills.

Saturday – ran 3 miles at 8:43 pace. flat and some small up/down areas

Sunday – went back to Kennesaw and ran same 5 mile route I ran last weekend with Jeff. I pushed the entire way. Didn’t stop at all. (last week, i stopped about 2-3 times). My time was a full 3 minutes faster than last week. THRILLED. There was low humidity yesterday so that definitely helped! Those 5 miles are no joke.

I felt happy and free and had fun. I wasn’t smiling or nothin’, but i was happy inside. A runners happiness. You know what I’m talkin about…

I’m glad to see some of my different workouts paying off.

I had been thinking of going out to Bay Area to run Double Dipsea on June 26th…but flights are over $400. yikes. I might just take the $ and buy a new SUUNTO watch I have my eye on…

Lastly, I saw a very beautiful blue and black butterfly while I was on the trail. At one point, it was right on front of me, weaving right and left…as if it were my guide…

Cheers —