Hald Marathon Training Week 3-1

I’m still behind on my training so here is a quick version of the last weeks.

  • Week 3

Speedwork
Goal 2x3200m @ 8-34-8:39?

3200m sounded like a lot, but thankfully it was only two repeats.

1.65m warmup @9:10 pace in 15’09
3200m repeats @7:51 and 8:02 pace (in 15’37” and 15’59”)
1.17 @9:16 pace 10’51”

Tempo Run
Goal 5 miles @9:34 pace

I was not feeling that one. I felt crabby the first half of the course. So I turned around sooner than we were supposed to and I’m glad I did. On the way back there was a nasty uphill that I simply decided to walk. I was just happy to be done with that one.

Easy Run

It was going  to be a hot day, too hot for the long run in my opinion but good enough for a short easy run behind my husband. I have to admit, my legs wanted to run faster. In many ways I found it harder to stay at his rythm, but it forced me to have an easy run.

3.98 miles in 40 minutes @10:03 pace

5.44 miles @ 9:49 pace, in 53’25”

Long Run
Goal: 12 miles @9:59 pace

This was to be the last long run before the beginning of taper. I had made plans to go run on the trails but work got in the way. By the time I was home I realized I didn’t want to be in the forest when night falls. So as a back up I quickly planned a run in my neighborhood. It ended up being very pleasant with wonderful temperatures. I was crabby again at first, got some knee pain at some point. Stopped stretched out and then found my rythm and really enjoyed it.

12.08 miles @9:22 pace in 1h53’21”

  • Week 2

Speedwork at the park
Goal 5x1K @8:22-8:27 pace

1.57 miles @ 9:35 pace in 15’03
1K repeats @ 7:53, 7:43, 7:40, 7:35 & b7:37  in 4’54”, 4’48”, 4’46”, 4:43, 4:44
1.07 miles @9:57 pace in 10’39

Tempo Run
Goal: 2 miles easy, 3 miles @ Short Tempo pace,  1 mile easy

Fun run with the group. I forgot to take a left so I ran less than planned. Time goes by so fast when you’re chating with an other runner.

4.9 miles @08:58 pace in 43’57

Long Run
Goal: 8 miles @9:59 pace

Last long run. I put two loops  on the trails back to back so my husband could join me. I had a little side stich but managed to get it to go away. Part of it may be due that I started a little too fast.

8.39 miles @9:33 pace in 1h20’13”

  • Week 1

Speedwork
6x400m @8:19-8:24 pace

1.38 @ 8:27 in 11’40”
400m @ 6:42, 6:42, 6:42, 6:42, 6:22, 6:30 in 1’40” (x4), 1’35”, 1’37”
1.3 miles @8:07 in 10’34”

Tempo Run
Goal: 3 miles easy

I was going to try to run 3 miles, but then the group had several options and most of the people at my level (who are running the half too) went for the 4 mileish option. So I went for it. I got into my own rythm and ended up being up ahead. However I forgot to turn on my watch so my time is an estimate from when I started it as I finished and then someone else finished. It’s not very accurate because the first two people didn’t have a watch but I had still stopped my timer. Oh well doesn’t matter, the effort felt good.

4.58 miles @9:03 pace in 41’30”

Half Marathon Training Week 5

Sea Kayaking in Ketchikan's Orcas Cove

I had to reorganize the whole week as we were flying out to Alaska Thursday night and I had a 15 mile run planned that week. Had I run it on the week-end at usual I would have had to do it on the cruise ship (which meant the dreadmill), no thanks, or on a stop Sunday but I couldn’t because we had sea-kayaking planned in Ketchikan. So instead I did my long run at the beginning of the week and the speedwork on the boat. It was a good decision.

Long Run: Half Marathon Course +2 miles
Goal: 15 miles @10:09 pace

Being that it would be my last run of 13mi or above I decided to run the course for the HM. I made the mistake to print the directions too small which resulted in having to stop at intersection to check where I was going (and stop the watch) and taking a few wrong turns. I added an extra lap around Beaverdam Lake to get me to 15mi.
The course was a little harder than I expected, partly because of all the turns, but also because it’s a bit of a roller coaster. I made it through though and with temperatures in the 70’s it wasn’t the hardest run I did this summer.
I felt like I was going slow to be honest, but surprisingly I was going at a much faster pace than needed. I guess it’s all about the perceived effort isn’t it?
I do look forward to see if I can improve my pace with an early morning run or not.

15.24 miles in 2h20’42” @9:13 pace

Group Tempo
Goal: 5 miles @9:34 pace

We met in Bent Creek. The goal was to go up North Boundary Rd for 30mns and turnaround. I have no clue how far we went exactly because starting a certain point it all looked the same. But my guess is about 3 miles up? On the way down I ran with a long legged fast guy, we were chatting and I had fun attempting to keep up. To be honest he adjusted his pace so I could because he could have gone a lot faster. We hoped off the forest rd after that for a blissful stretch on a dirt trail before heading back to the parking lot. There everyone turned to me and said “you’re still alive?”. I guess they expected me to be beat after following him but I actually really enjoyed the challenge.
I only talked with him for so long though, once we were done with the downhill and on the trail I had to focus on my running and save my breath.
Rice Pinacle->North Boundary-> turned back around-> Ledford trail ->Wold Branch->Deer Lake Lodge

7.37 miles (give or take) in 1h01’18” @8:19 pace

Speedwork on a Cruise Ship
Goal 10-20mns warm-up, 10x400m @8:35-8:30 pace 10mn cool-off.

I woke up right before 6am thanks to jet lag. All I could think about was to go on a run on the deck, enjoy the scenery and feel the coolness.
I was told it was 6 laps to a mile so I based my run on that. I knew I wouldn’t be able to be accurate to 400m. I wore my running skirt and didn’t need any water. I did get quite a few comments from other runners which was kind of fun. Later that week I met a mom and her son in our hallway and she too commented how was I was going. It wasn’t until I computed the times that I realized how fast. Alaska is really good for me.

1mi @9:24 pace in 9’24
510m repeats @6:15,6:18, 6:40, 6:40, 6:28, 6:34, 6:31, 6:31, 6:37, 6:21
in 1’59”, 2:00″, 2’07”, 2’07”, 2’03”, 2’05”, 2’04”, 2’04”, 2’06”, 2’01”
1mi @ 11:50 pace in 11’50

I’ve never run under 7:00 pace that I can recall. Totally shocked, impressed and happy with that. I just felt like it.

Cross training included sea kayaking in Katchikan with the wonderful Southeast Sea Kayakwhere we saw a whale bubble feeding. Amazing!

Humpback Whale at Orcas Cove, Katchikan, AK

Half Marathon Training Week 6

French Broad River seen from the AT in Hot Springs, NC

I am way behind on my training updates. Preparing

for our trip to Alaska, the trip itself and coming back to a new job (got a promotion) would be some good excuses, but now it means I have to did in my memory to find details to share about the runs. I’m actually starting week 2 tomorrow which means tapering. Only two weeks until my first half-marathon.

Monday Speedwork
Goal: 10-20mns warm-up, 3x1600m @8:39-8:44 pace, 10mns cool-down

A lovely thunderstorm brought down the temperature from 92 to 73 degrees. What a relief. Temperature really affects the way I run.
It was my first time in a running skirt and I had a blast. I’m definitely going to be running the race with it.

1.48 miles @10.:10 pace in 15’04”
1600m repeats @7:32, 7:27 and 7:21 pace in 7’30”, 7’25” and 7’19”. Much easier than I thought.
1.12 miles @9:10 pace in 10’16”

Wednesday Group Tempo
Goal: 6 miles easy

Ran on the Mountain to Sea Trail from Hwy 74 toward the South. I ran a little past the rhododendron corridor, mileage is only an estimate because it’s a trail. Still a warm day but the shade of the forest did help.

6.2 miles 1h01’39” @9:56 pace

Long Run
Goal: 10 miles @9:59 pace

The temperatures dropped that day and I was able to run in the morning. So much easier. Still working out the breakfast/previous evening food though. My body wasn’t entirely happy with me. I made it back to the car ok but it didn’t feel comfortable. Not a trail where I felt I could run off in the woods if needed so I had to make it do.
I did get a nice comment from another runner about having a nice stride though.
The run was easy overall, little up and downs. I ran from the French Broad River to HWy 25 and back. Didn’t even feel the need for a gu/cliff and drank only half of my water.

10.28 miles in 1h37’39” @9:29pace

I hiked a few miles with a fellow French girl visiting the area where the picture was taken.

Half Marathon Training, Week 7

Buck Spring Gap Overview on the Blue Ridge Parkway

Monday Speedwork
Goal: 10-20 minute warm-up, 1K @8:32 pace), 2K, 1K, 1K (400m RI), 10 minute cool-down

I was thankful to finish work a little later than usual as it provided me with more shade at the park. I am so looking forward to the fall temperatures. This non stop 90’s nonsense is not something my body enjoys. I had a good time with the speed work. I have to say I was apprehensive of speed work before I gave it a shot but it ends up being less intimidating that I thought.

1.29 miles @ 9:43pace in 12’33”
1K intervals @7:43, 7:20 & 7:32 pace in 4’48”, 4’34” & 4’41”
2K interval @7:45 pace 9’38”
1.01m @10:00 pace 10’06”

Wednesday Group Run.
Goal: 5 mile run @ 9:34 pace

We ran in my neighborhood, which is always nice because it means I get to ride the bike to our meeting point. An other day in the 90’s. I’m ready for fall.
However it was fun because we ran in a section I was not familiar with, so it was nice to check out a new area of my part of the woods.

5.07 miles 9:06 pace

Week-End Long Run
Goal: 14 miles @10:09 pace

I went back to doing my crazy uphill long run. I just love Hickory Top Loop, the challenge of the uphill is fun for me. Since that loop is 9.3 miles I added to it a section on Pine and Explorer Trail. The treat was that my husband joined me to run the last 4 miles with me.
I did pretty good, good enough to pass bikers on the uphill. Good enough to have a guy take his time to pass me on the downhill (to his credit it was trickier on the bike than on foot with all the roots and turns). Hubby also said that I was going faster than he had expected considering how much I had done already.
I only had one cliff block, I think I could have done with two.
My left leg felt sore afterward, I think it’s the effect of the lactic acid.

14 miles @ 9:54 pace

I am looking forward to an a shorter long run this week.

Vitesse du Lundi
Objectif: 10-20mn d’échauffement, 1km @allure de 8:32, 2Km, 1km, 1km (repos de 400m entre), 10mn facile.

J’étais contente de finir le travail un peu plus tard que d’habitude car du coup j’avais plus d’ombre dans le parc. Il me tarde les températures automne. Toutes ces semaines avec 30 degrees tous les jours ce n’est pas quelque chose que mon corps aime. Mais bon l’exercice de vistesse c’est bien passé. J’étais un peu appréhensive avant de commencer mais finalement les distances étaitent moins intimidantes que ce que je pensais.

1.29 miles @ allure de 9:43 en 12’33”
Series de 1km @ allure de 7:43, 7:20 & 7:32 en 4’48”, 4’34” & 4’41”
2K2km @ allure de 7:45 en 9’38”
1.01m @ allure de 10:00 en 10’06”

Tempo en Groupe
Objectif: 5 miles à allure de 9:34.

On a couru dans mpn quariter, ce qui m’arrange car je peux me rendre au point de rdv à vélo. Encore une journée de 30°C. Vivement l’automne.
Par contre c’était sympa car on a couru dans un secteur que je ne connais pas vraiment, donc j’ai apprécier découvrir un nouveau parcours et admirer les maisons.

5.07 miles à une allure de 9:34

Course longue du week-end
Objectif: 14 miles à une allure de 10:09

Je n’ai pas pu m’empecher de faire des gros dénivelés de nouveau. J’aime vraiment beaucoup Hickory Top Loop, j’aime ce genre de défi. Puisque la boucle ne fait que 9.3 miles j’ai rajouté à ça une boucle le long des sentiers de Pine et Explorer. Le plus c’est que mon mari m’a rejoint pour courir les 4 derniers miles ensemble.
Une bonne course, assez bonne pour dépasser des vététistes à la montée. Assez bonne pour qu’un gars ait du mal à me dépasser à la descente (bon il faut dire qu’il y avait beaucoup de racines et c’est plus facile à pied qu’a vélo).
Hubby m’a aussi dit que j’allais plus vite que ce à quoi il s’attendais vu ce que j’avais déja couru.
Je n’ai pris qu’un block CLiff mais deux n’aurait pas été de trop.
Mes jambes était courbaturée le reste de la journée, l’effet de l’acide lactique je pense.

14 miles à une allure de 9:54

Ca va quand même faire du bien d’avoir une longue course plus courte cette semaine.

Half Martahon Training Week 8

A Cairn at Skinny Dip Falls

Week 8? Already? Less than two months until the race and already half-way through training.
It was a great week for me, good interval, good tempo and cherry on the top my first time running 13 miles. Sure I could have done some biking in there but I’m happy with a little at home workout and some lovely hiking and swimming in a waterfall with my husband.

Monday Speedwork at the Park
Goal: 10-20 minute warm-up, 3 x (2 x 1200m) @ 8:34 pace, 10 minute cool-down

This was a rainy  speed work. I was very thankful that I had just gotten a Brooks running hat. It was perfect to protect me against the rain in my face while still enjoying the cooler air. There was a little lightning but nothing near so I just braved it out and I’m glad I did. Rain=lower temperature=happier me.

1.14 miles in 10’35” @9:17pace
1200m repeats 8:02, 7:38, 7:44, 7:34, 7:33, 7:40 (5’38”-6’00”)
.99 mile 10’17″@ 10:23 pace.

Wednesday Group Tempo
Goal: 6 miles @9:34 pace

It was another hot day, however we were running in Bent Creek which meant lovely forest and its shade so the temperature was really not so bad. Probably just in the high 80’s.
The three options with the group were 4.5, 5.5 and 7 miles. Knowing that I was attempting a 13 mile run that we I didn’t want to overdo it and picked the 5.
The first part was hard. We went up on the Shut in Trail. We were on it only for maybe 2 miles but there was some serious enough uphill that I had to walk in spots. The downhill went on one of my least favorite section, a steep knee killer one that made me feel I should have done the 7 miles one.
I was first to get back to the car and I really had a good run.

5.5 miles @ 9:41 pace

Forest Long Run
Goal 13 miles @10:09 pace

Detailed recap here: I can run a Half marathon.
It was a good run and I was really happy with my time. For some reason I often end up running my long runs faster than my tempo runs. Maybe because with the groups there is always a bit of shuffling at the beginning and also it’s in the hotter afternoons?

13.35 miles @9:30pace

Total miles:  25.45.
Super happy with my week and that’s all I have to say about it.

Semaine 8? Déjà? Moins de deux mois avant la course et déjà une moitié de l’entrainement derrière moi.
Ce fut une bonne semaine, bonne série de vitesse, bonne course tempo et pour couronner le tout 21km courus pour la première fois. Bon ça aurait été bien d’y ajouter un peu de vélo mais je suis satisfaire de quelques exercices à la maison et d’une jolie ballade ainsi qu’un plouf dans une cascade avec mon mari.

Series de Vitesse au Parc
Objectif: échauffementL 10-20mn, 3x(2x1200m) @ allure de 8:34, 10 minutes facile.

C’était une série sous la pluie. Heureusement je venais d’obtenir une casquette de course Brooks. Parfait pour me proteger de la pluie dans les yeux tout en profitant quand même de l’air frais. Il y avait quelques éclairs mais rien de proche, du coup j’ai bravé le temps et j’ai bien fait. Pluie=températures plus basses= je suis bien plus heureuse.

1.14 miles en 10’35, allure 9:17
série de 1200m, allure de : 8:02, 7:38, 7:34, 7:33, 7:40 (entre 5’38” et 6 minutes)
.99 miles en 10’17” allure de 10:23.

Course Tempo en Groupe
Objectif: 6 miles à une allure de 9:34

Encore une journée bien chaude. Heureusement nous sommes allés courir à Bent Creek ce qui veux dire à l’ombre de la forêt, du coup les temperatures étaient plus supportables, en dessous de 30°C.
Les trois options du groupe était 4,5; 5,5 et 7 miles. Sachant que j’allais tenter 13 miles cette semaine là je ne voulais pas en faire trop et j’ai choisi l’option 5 miles.
La première partie était la plus dure. Nous avons suivi le Shut in Trail. Nous y étions desus que pour deux miles, mais il y avait des montées suffisantes pour que je marche par endroit. La descente par contre était sur une section que je n’aime pas. Un descente casse-genoux qui m’a fait regretter le parcours de 7 miles.
J’étais la première à la voiture, une bonne course quoi.

5,5 miles à une allure de 9:41

Longue Course en Foret
Objectif: 13 miles à une allure de 10:09

Détails ici: Je peu courir un semi-marathon.
Une bonne course et j’étais trés contente de mon temps. Je ne sais pas pourquoi mais il semble que je vais plus vite pour mes courses longues que ltes temps. Peut-etre parce qu’avec le groupe il y a toujours un peu de pietinement au depart et qu’il fait plus chaud l’apres midi?

13.35 miles à une allure de 9:30

Miles total: 25,45.
Trés contente de ma semaine, rien de plus à dire.

Half Marathon Training, Week 9, Compromises

Entrainement du Semi-Marathon, Semaine 9, Compromis

Cúrate's Pan Con Tomato

There are weeks when things don’t go as planned. This was one of those. It wasn’t all that bad really, my monday speed work felt good and even with the heat I had a good group run on Wednesday. However with Hubby’s sister in town I had to skip the long run. On the good side did get to go eat twice at one of my new favorite downtown restaurants: Cúrate. A fantastic spanish tapas place that opened in March. My sister and brother-in-law liked it so much that they decided we should eat there twice in a row.

Monday Speed work
Goal: 10-20 minute warm-up
1 mile (400 RI), 2 miles (800 RI), 2 x 800m (400m RI)
10 mn cool off

First of all the training plan doesn’t really specify the pace for miles. Well 1 mile=1600 meters so that would be a 8:39 pace. But the 2 miles? I aimed for a somewhere around that.
I had some good intervals, if was warm but cloudy which helped.
So where did it go wrong? Well I ran out of space on my watch and most of the run did not save. Simply put it was stupid.

1.48 miles @10:29 pace in 15’32”
1 mile @7:59 pace in 7’59”
2 miles: that was somewhere around 16 minutes.
800m: I remember it to be around my usual time of 3’30-3’37”
1.07 easy, about 10mn.

Wednesday Tempo with the Running Group
Goal: 5 mile run @9:34 pace.

The race itself was good. We had a 4, a 5 and a 6 miles option. It was hot, 92°F, so I played it safe and went for 5 miles. It was actually not that bad, while it was hot in the sun we also had a good breeze. Also most of the course was in the shade in the pretty Montford area. I ended up going at a good pace. I was just feeling it. A fellow runner had a hard time keeping up with me, walked some and short-cut at the end.
So the run was great, the not fun stuff was an other runner getting dehydrated at the end of the run.
5.26 miles @9:17 pace

Long Run
Goal: 13 miles

Was to be replaced by two long hikes of 10-12 miles each.
However we underestimated that even though his family has been training for Mt Rainier, they live in Florida and they are not used to the elevation we have.
We ended up only doing an 8 miles hike that week-end… Oh well at least we got some good time with them.

Il y a des semaines qui ne se passent pas comme prévu. S’en était une.
Ce n’était pas si terrible que ça, les exercices de vitesses du lundi était bien, et malgré la chaleur j’ai eu une bonne course avec le groupe mercredi. Par contre la soeur d’Hubby nous rendait visite et j’ai du zapper ma longue course. Pour le bon coté de la chose on a quand même mangé deux fois à l’un des mes nouveaux restaurants préférés: Cúrate. Un super restaurant de tapas espagnols qui a ouvert en Mars. Ma belle-soeur et son mari ont tellement aimé qu’on y a mangé deux nuits d’affilé.

Vitesse du Lundi
Objectif: 10-20mn d’echauffement.
1 mile, 2 mile, 2x800m.
10mn facile.

Pour commencer le programme ne me donnait pas d’allure spécifique. Enfin 1 mile=1600m donc là le but était une allure de 8:39. Mais 2 miles? Tout ce que je pouvais faire c’est tabler dans cette zone là.
J’ai fait de bonnes séries, il faisait chaud mais les nuages ont aidé.
Donc où est le problème? J’étais a cour d’espace sur ma montre et du coup les données ne se sont pas enregistrée. Le truc vraiment bête.

1.48 mile @allure de 10:29 en 15mn32
1 mile @ allure de 7:59 en 7’59
2 miles: environ 16 mn.
800m: entre 3’30 et 3’37
1.07 facile, environ 10mn.

Tempo du Mercredi en Groupe
Objectif: 5 miles @allure de 9:34

La course même c’est bien passée. On avait le choix entre 4, 5 et 6 miles.
Il faisait chaud, 33°C, donc je l’ai joué raisonnable et j’ai choisi celle de 5 miles. En fait ce n’était pas si ma;, il faisait chaud au soleil mais il y avait une bonne petite brise. De plus une partie du parcours était à l’ombre, dans le quartier de Montford. Du coup j’ai couru à une bonne allure. Une autre coureuse a d’ailleurs eu un peu de mal à tenir le rythme avec moi, du coup elle a marché et raccourci la course sur la fin.
Donc courir ca allait. Ce qui etait moins bien c’est qu’une des coureuses c’est retrouvee deshydratée à la fin et qu’il a fallut appeller l’ambulance.

5.26 miles à une allure de 9:17

Longue course
Objectif: 13 miles.

Devait etre remplacee par deux randonnees de 10-12 miles chacune.
Sauf qu’on a sous-estime le fait que meme si ils s’entrainentn pour Mt. Rainier, sa famille n’a pas l’habitude de nos pentes.
Du coup nous n’avons fait qu’une rando de 8 miles seulement… Bon, au moins nous avons passé de bon moments avec eux.

Half Marathon Training: Week 10

Courthouse Falls

Week 10 of the training was a hot week. The kind of week when you wish you could jump in the above waterfall at the end of a run. No such luck but thankfully it cooled down by the week-end. In retrospect it wasn’t so bad compared to heat the entire country is dealing with this week.

Monday Speedwork
10-20 minute warm-up, 2 x (6 x 400m) @8:19 pace, 10 minutes cool off

I ran from home to the park, did the speedwork and ran back home.
I did not do what was expected. Knowing that I was running back and how hot I was I cut short the speedwork and skipped the last two repeats.
It was officially 88°F outside but it sure felt like more. I was covered in little sweat drops by the time I got home, it was quite fascinating to watch.

On the plus side I officially turned 28 while running (based on my birthtime at home). What a good way to start the year.

1.73 miles in 15’45” @09:06 pace
400m repeats @ 07:14, 07:06, 07:02, 07:06, 07:10, 07:06, 07:18, 07:22, 07:14, 07:18 (time: 1’45”->1’50”)
1.52 miles in 15’488 @10:30 pace

Maybe I should have ran slower and done all 12 repeats…

Wednesday Tempo Run
Goal:1 mile easy, 2 miles @ 9:34 pace, 1 mile easy, 2 miles @ 9:34 pace, 1 mile easy
I ran with the Diamond Brand group on the MST. It felt hot and humid again. It was just a blah run. I did better than the last time I ran on that same course, but still not as good as I had hoped. The rain threatened but never came, it would have been a welcomed relief. The coconut water after the run was however totally awesome.

6.4 miles at 10:00 pace average in 1h04’02”

Long Run
Goal 8 miles @9:54 pace (PHMP +15s)

This lovely cool wave came over the week-end. It just felt awesome and I as a result I couldn’t help myself from running more and making the best of this weather. Looking back I probably should have tried to do my 13 miles run that week. I just had a blast running out on the trail, enjoying the coolness of the air and getting complimented on my stride.

9.2 miles @ 9:06 pace in 1h23’37”

I also had a good yoga class on Thursday and a 30mn bike ride on Sunday. Overall a great week for me. Now if only the coolness would have lasted.

Il faisait chaud durant la 10e semaine d’entrainement. Le genre de semaine ou j’aurais bien sauté dans la cascade ci-dessus aprés avoir couru. Ce n’étais pas le cas mais les températures sont descendues en fin de semaine. Retrospectivement ce n’était pas si terrible comparé aux températures de cette semaine dans le pays.

Exercice de Vitesse du Lundi
Objectif: 10-20mn d’échauffement, 2x (6x400m) @ allure de 8:19, 10 minutes tranquile.

J’ai couru depuis la maison jusqu’au parc, fait les exercices de vitesse et couru pour rentrer à la maison.
Je n’ai pas fait autant que prévu. Sachant qu’il me fallait rentrer et vu la chaleur j’ai raccourci l’exercice en sautant les deux derniers 400m.
Il faisait officiellement 31°C mais on aurait dit bien plus. J’étais couverte de gouttelettes d’eau en rentrant à la maison, c’était assez fascinant à regarder.

Pour le coté positif j’ai officiellement changé d’age pendant que je courrais (vu mon heure de naissance en France). Une bonne facon de commencer mes 28ans.

1.73 miles en 15’45” allure de 09:06
séries de 400m @ 07:14, 07:06, 07:02, 07:06, 07:10, 07:06, 07:18, 07:22, 07:14, 07:18 (time: 1’45”->1’50”)
1.52 miles in 15’488 @ allure de 10:30

J’aurais peut etre du courir moins vite mais faire 12 séries…

Course Tempo du Mercredi.
Objectif: 1 mile facile, 2 miles @ allure 9:34, 1 mile facile, 2 miles @ allure 9:34, 1 mile facile

J’ai couru avec le groupe de Diamond Brand sur le sentier du MST. Il faisait chaud et humide. Ma course était bof bof. J’ai quand même fait mieux que la dernière fois sur le même parcours, mais pas aussi bien que ce que je souhaitais. La pluie menacais mais n’est jamais tombée, s’eut été agréable. Par contre l’eau de noix de coco aprés c’était génial.

6.4 miles a une allure de 10:00 en 1h04’02”

Longue Course
Objectif: 8 miles a une allure de 9:54 (Allure du Semi Marathon Prevue +15s)

Une fort agréable vague de fraicheur est arrivée avec le week-end. C’était vraiment agréable et du coup je n’ai pas pu m’empecher de rajouter quelques iles pour profiter des températures. A y réfléchir aujourd’hui j’aurais aussi bien fait de faire ma course de 13 miles cette semaine la. Enfin, ce qui est fait est fait. Je me suis vraiment fait plaisir sur les sentier, a profiter de la fraicheur et a me faire complimenter sur ma foulée.

9.2 miles à une allure de 9:06 en 1h23’37”

J’ai aussi fait un cours de yoga jeudi et 30mn de vélo samedi. Donc une bonne semaine. Si seulement la fraicheur avait pu durer…

Half Marathon Training: Week 11

River Arts District Buildings
Monday Speedwork at the Park
Goal: 6x800m @8:29-8:34 pace

As I got to the park I was not feeling it. One of those days where my body felt a little worn out. But then as I warmed up it started to rain. While the air was super humid it did cool down the atmosphere and made it a lot more bareable and easier. Yeah for rain!

I did 1.45 miles at a 9:45 pace to warmup.
The 800m repeats were at 7:28, 7:24, 7:26, 7:24, 7:24 and 7:28 pace so between 3’34 and 3’43”. Pretty Good!
Cooloff was 1.12 miles @9:10 pace.
I find it hard to really slow down after speedwork it seems.

Tempo run in West Asheville
Goal 5 miles @9:35 pace
It was road running with a nice good hill in the middle. It took us from a brewery down to the river art district where we crossed the French Broad River twice.
The nice treat was to have a good local wheat beer after the run.
I did much better with it than the week before, maybe it wasn’t as hot, or maybe it wasn’t as strong.
I ran 6.23 miles at 8:58 pace.

Long Run in Bent Creek
Goal: 12 miles @10:09 pace.
I learned my lesson last week and did my long run in the morning. What a difference in energy not to have the blasting heat!
I actually started in the fog, when up once of my favorite and tough run called Hickory Top Loop, I added a little loop in the beginning by going via the Ledford Trail. Overall it’s a total of about 850feet of elevation change. I like a good challenge.

12.28 miles @9:55 pace.

Total 23.98.
All my workouts were faster than planned and it made me feel very empowered.

Half Marathon Training Week 12. Faster Than a Turtle

Speedwork Monday
Goal:  2x1200m at 8:34-8:39 pace, 4x800m at 8:29-8:34 pace
It was my second time doing speedwork. It wasn’t too bad except that I had mapped 400 meters instead of 800. Which means a quick turn around to get the whole distance. That was a lot less fun that doing a longer stretch at once. It was a hot day and by the end of the repeats I was feeling it.

Warmup: 1.11 miles @10:31 pace
1200m @ 8:12 pace & 8:05 pace
800m @ 7:30 pace, 7:36 pace, 7:42 pace & 7:30 pace
1.06m @9:42 pace
2 minutes rest intervals between each.
So again, much faster than what I’m supposed to do, but as long as it feels good I’m not going to worry about it.

Tempo Run with the Group
Goal: 1mile easy, 2 miles @ 9:34 pace
1 mile easy, 2 miles @ 9:34, 1 mile easy

I ran in Bent Creek with the running group. My goal was 7 miles, they planned route was something like 4.5 miles. So I had to be creative and add extra mileage, but I only came down to 5.73 miles.
I had no way to know which mile I was at so I just kept a steady pace.
The average pace was good at 9:05. It helps that it was a fairly flat course.
I did love running by Lake Powathan’s lake.

Long Run
Goal: 10 miles at 9:59 pace

I did the Cherokee and the Billie Ledford Loop which totalled 10.19 miles. The pace was way off my goal at 10:21. Sure there was some serious uphill and it was hot but it’s something I aim to improve.
I think I’ll be trying to do my long runs on my day off in the morning from now on. The heat really hits me hard.
One fun thing was that I saw a little turtle on the trail on my first loop, well 4 miles and an other loop later it was still there. This time I couldn’t resist and snapped a picture.
So while I was slow training wise at least I was faster than the turtle. At time like that I wish I had a fancier phone to take pictures… I’m not motivated enough to carry a camera when I run.

Total Miles: 21.62

Overall I was pretty happy.

Turtle on the Trail (2)
Exercice de vitesse du Lundi
Objectif: 2x1200m a une allure de 8;34-8:39, 4×800 a une allure de 8:29-8:34.
C’était la deuxième fois que je faisais des exercices de vitesse. Ce n’était pas mal sauf que j’avais prévu 400m sur la carte au lieu des 800. Du coup il me fallait faire un virement a 180 degrés et repartir dans l’autre sens pour faire la distance prévu. C’est bien moins agréable de faire un demi-tour. Il faisait chaud et d’ici la fin de l’exercice je le sentais bien au niveau des muscles.

Échauffement: 1.11 miles a une allure de 10:31
1200m a une allure de 8:12 et 8:05
800m a une allure de 7:30, 7:36, 7:42 et 7:30
1.06 miles a une allure de 9:42 pour récupérer.
Intervalles de 2mn de marche entre les séries.
Comme la dernière fois je vais plus vite que ce que je suis sensée faire, mais bon tant que je le sens je ne vais pas m’en inquiéter.

Course Tempo Avec le Groupe
Objectif: 1 mile facile, 2 miles a une allure de 9:34, 1 miles facile, 2 miles a une allure de 9:34, 1 mile facile.
J’ai couru a Bent Creek avec le groupe de coureurs. Mon objectif était 7 miles, sauf que eux ils avaient prévu 4,5 miles. Du coup j’ai du être un peu créative pour ajouter du kilométrage (un autre tour autour du lac) mais j’ai fini avec seulement 5,73 miles.
Je n’avais pas moyen de connaitre mon allure par miles donc j’ai garde un rythme constant. En moyenne j’étais a 9:05. Fa aide d’avoir un parcours relativement plat.
J’ai bien aime courir autour du lac.

Course Longue
Objectif 10 miles a une allure de 9:59

J’ai fait la boucle de Billie Ledford puis celle de Cherokee pour un total de 10,19 miles. L’allure était loin de l’objectif a 10:21. Bon c’est sur il y avait de belles montées et il faisait chaud, mais il faudrait que j’essaye d’améliorer ça.
Je pense que je vais essayer de faire mes longues courses le matin par contre. La chaleur m’a vraiment claquée.
Un truc marrant c’est que j’ai vu une petite tortue sur le sentier lors de ma première boucle, deuxième boucle et 4 miles plus tard pour moi elle était toujours la. Du coup j’ai pas résisté et je l’ai prise en photo.
Donc même si j’étais un peu lente vis a vis de l’entrainement au moins j’allais plus vite que la tortue. Par contre c’est a des moments comme ça que je souhaiterais avec un meilleur portable pour prendre des photos… je n’ai pas la motivation de prendre un appareil photo avec moi.

Miles total: 21.62

Je suis assez contente de ma semaine.

Half Marathon Training: Week 13

This is the first week that I fully followed the half marathon training. While I’ve been pretty good at keeping up with tempo and long runs I had not yet done speedwork.

Speedwork
On Monday the goal was 3 times 1600m with a warmup and cooloff. The goal was an 8:39 to 8:44 pace.
I ran 13 minutes as a warmup, then did my 1600 meters repeats in:
8m06s00
8m06s97
8m16s63
Which means my first two were close to a 8:09 pace at a and the last one almost 8:19 pace. Oops, someone went a little too fast. I don’t know if it’s a good or a bad things though.
I then took it really chill and ran just under a mile in 9’31.

Tempo Run
My tempo run was with the Diamond Brand Running Group. I almost missed it because I started at the wrong meeting place. I realized my mistake with barely enough time to listen to the instructions. I did not have much time to warm up however. I decided to take it easy on the first mile to avoid injury.
We were on the Mountain to Sea Trail from Bent Creek Park going toward Biltmore Forest. It was beautiful in the forest.
There was one killer hill we went down on, on the way back I passed a lot of people on the uphill because they all walked it. I went slowly but surely and it paid off.
We ran about 6 miles with a 10:00 pace.

Long Run
I was going to run Friday evening but the weather threatened of thunderstorm so I did it in the cool murning instead.
My goal was 11 miles so I mixed up two loops to get to that, including one I wasn’t familiar with. The first loop was great, beautiful white (Carolina) rhododendron were blooming along the trail. It really brought a smile on my face and gave me great motivation.
The second loop was pretty too but the directions were confusing. Well not so much confusing as there was a trail that I did not find on the map. Since I was supposed to take the 2nd trail I came across I took it. But it was the wrong one. So I had to retrace my steps, adding extra mileage. I ended up running about 11.53 miles in 1h54m02s for a 9:53 pace.

I also did some yoga and walking but no biking this week.

Total miles: 22.96

C’est la premiere semaine où je suis vraiment le programme d’entrainement. Même si jusque là je faisais bien mes courses tempo et les longues je n’avais pas encore fait d’exercice de vitesse.

Exercice de Vitesse
Lundi m’on objectif etait de faire 3 fois 1600m avec un temps de course d’echauffement et de recuperation. Le but etant d’avoir une allure entre 8:39 et 8:44 par miles.
J’ai couru 13 minutes pour m’echauffer puis j’ai fait les 1600m en:
8mn06s00
8mn06s97
8mn16s63
Ce qui veut dire que les deux premiers étaient à un allure proche de 8:09 et le dernier de 8:19. Oh, oh, quelqu’un est allé trop vite. Je ne sais pas si c’est bien ou pas.
J’ai fini tranquillement avec un peu moins d’un miles en 9mn31.

Course Tempo
Ma course tempo était avec le groupe de Diamond Brand. J’ai presque raté le départ car j’étais au mauvais point de rendez-vous. J’ai réalisé mon erreur juste à temps pour pouvoir avoir les instructions. Par contre je n’ai pas eu le temps de m’échauffer. Du coup j’y suis allé tranquille pour le premier mile pour éviter les risques de blessures.
Nous sommes partis du parc de Bent Creek en direction de Biltmore Forest sur le Mountain to Sea Trail. C’etait magnifique dans la forêt.
Il y a eu une descente bien raide et au retour j’ai dépassé du monde en la remontant car la plupart l’ont marché. J’y suis allé doucement mais surement et ça a fait la différence.
On a couru environ 6 miles à une allure de 10:00.

Course Longue
J’ai failli courir Vendredi mais l’orage menacait du coup j’ai couru à la fraiche le lendemain.
Mon objectif était de courir 11 miles du coup j’avais mélangé deux boucles pour ça, inclus une que je ne connaissais pas. La première boucle était super, de magnifique Rhododendrons blanc (de Caroline) fleurissaient le long du sentier. Ca m’a vraiment donné le sourire et de la motivation.
La deuxième boucle était plus difficile à suivre. Enfin c’est surtout qu’il y a un sentier qui n’était pas sur ma carte. Et vu que je devais prendre le 2eme sentier que je rencontrais je l’ai pris. Mais ce n’étais pas le bon. J’ai du revenir en arrière, ajoutant du kilométrage en plus. Au total j’ai couru 11,53 miles en 1h54mn02s pour une allure de 9:53 par miles.

J’ai aussi fait du yoga et de la marche mais pas de vélo cette semaine.

Miles total: 22,96.