Archive for strength training

Weeks 16, 17

Posted in motivation, road, running with tags , , , on May 14, 2012 by afuntanilla

Week 16
April 17: 5×400; paces were; 1:51, 1:51, 1:40, 1:49, 1:36 – done on the street
April 18: 3 mile tempo run (easy); pace was 8:27/per mile
April 19: Strength Train
April 21: 4 mile run; pace was 8:45/per mile

During the week, I skipped one of the 3 mile tempo runs as my body was pretty sore/tired from the trail race over the weekend. Even so, I felt the 5×400 intervals went well. The 4 mile run was where i fell short. The longer run of the week for Nike Training Program is on Saturday and for April 21st run, I was to do 6 miles, flat/fast with 2 pick ups at 8 min/mile pace for 10 minutes each.
I hate to say it, but I am just not able to do that yet. I tried, but i can only sustain that 8 minute pace for maybe 8 min/1 mile as oppossed to 2 intervals of 10 minutes each. THAT IS FREAKING HARD FOR ME. So, I have to learn to adjust and do what I can. My legs felt very heavy and it was pretty warm when I ran, so this also impacted me. So, i was not too happy after this run. But, it all continues to be a learning experience.

Weeek 17

April 24th: 2.5 mile tempo run. Pace was 8:47/mile
April 25th: Strength train
April 26th: 2.5 mile tempo run. Pace was 8:34/mile
April 27th: Strenght train
April 28th: 4 mile run. Pace was 9:01/mile

I’ve gotten the training program kinda down now in terms of how it works. 2 tempo runs during week, with the goal being to beat the time of the 1st run on the following run. I feel good when I accomplish that, like this week! The 4 mile pace was also ok. Was suppossed to “comfortable pace”.

The strength training part is a challenge because I don’t yet belong to a gym and so I have been “creative” in doing the assigned exercises. I will tell you that I am doing more lunges and squats than I have ever done in my life. Hell—I NEVER even did these things before…and they make you SUPER FREAKING SORE!!! But, they also MAKE YOU STRONG!!


reflections, stats, & the Olympic Rings

Posted in motivation, photos, quotes, races, road, travel with tags , , , , , , , , , , on February 22, 2010 by afuntanilla

“You never know how strong you are, until being strong is the only choice you have.”–unknown

For the 2nd race in a row, I was surprised with my finish time. As I mentioned in last post, the Birmingham Half-Marathon finish time of 2:01:55 was my 2nd best ever. Only time I was faster was by 12 seconds in 1999, in my first 1st Half-Marathon. Why was I surprised by my result. Well, my longest run since my last marathon in October was only 9 miles. I took it easy after the SF Marathon; resting in November and slowly getting miles in during December. I cranked it up in January & into February. Still, having my longest run only be 9 miles gave me room to manage expectations. Honestly, if I had finished anywhere under 2:05, I was gonna be happy. So, the question begs to be asked; why? what do i attribute it to?

For one, I think I am a smarter runner. I think I know my body well enough to tune in and pay attention to how it feels and then go with it. I think I am better at knowing how much I can push and for how long. Secondly, i believe my overall fitness is better. I’ve been doing a good amount of strength training and I do feel stronger, more fit. I guess I’ve been running races steadily for just over 10 years and I guess that’s a good amount of time to get to know your body and especially know it during a race environment. There are some days when you have it and definitely days when you don’t and I have been on both sides and no doubt, i will be on them time and time again.

Racing is fun. Not that I’m actually racing against anyone except myself and the clock. But, it’s the test. For weeks, for months, you train. You get out the door when you don’t want to. You run in the freezing cold when you’d rather sleep in. You get on the treadmill when you are dog-ass tired. Race day is when I feel free. I feel self-inflicted pressure, but I also feel free. Not sure if that makes sense, but it does to me. It’s like play. Race day is play day. I sure am looking forward to my next play day; March 21st. LA Marathon. I will be challenged, for sure.

The only stat I really have from my half-marathon is this:

Finished #60 out of 289 women aged 35-39. I’m happy with this. It’s better than last year. Moving up. yay.

My 1st run this morning was 10.5 miles. I ran from my house, zig-zag through Ansley, Midtown & Downtown and underneath the Olympic Rings near the Atlanta Braves baseball stadium. If you recall, the Olympics were in Atlanta in 1996. I was not a resident then, but I did make my first trip here 2 months before the games began. The city was buzzing. It was very exciting to see and feel the energy of the people. As I ran under the rings I remembered that when I was a little girl, I dreamt of going to the Olympics as a sprinter. It was really fun to have that dream.

I will never stand on an Olympic podium. And, that is ok. When I run, and when I race, and when i cross that finish line that sometimes seems to take forever, a little bit of an Olympian lives in me. And it lives in you too. Believe in yourself and all that you want to do, in all that you want to accomplish. Stay dedicated. Stay determined. Be your own hero. Make it happen.


Feb 21: 1st run=10.5 miles – outside, 2nd run = 2.5 miles treadmill

Feb 20: 3.0 miles outside

Feb 18: 3.5 miles treadmill

Feb 17: 3.67 miles outside