Penny

April 19, 2024

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Location:

Sydney,Australia

Member Since:

Oct 24, 2012

Gender:

Female

Goal Type:

Other

Running Accomplishments:

PRs

10K: 42:07 (NYC Runs Roosevelt Island Hot Chocolate, December 2012)

Half Marathon: 1:30:23 (Philadelphia RnR Half Marathon, Sept 2013)

Marathon: 3:17:13 (New Jersey Marathon, May 5, 2013)

Short-Term Running Goals:

~~1:30 half marathon, Summer 2013~~

~~sub-3:30 marathon (my first) Spring 2013~~

sub 3:15 marathon, Fall 2013

Long-Term Running Goals:

Run long. Get fast. Stay injury free.

Personal:

Running blog: www.twolittlerunners.blogspot.com

Travel/Life/Food blog: www.big-spoon-little-spoon.blogspot.com

Favorite Blogs:

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Miles:	This week:	0.00	Month:	0.00	Year:	0.00
Mizuno Inspire 8s Lifetime Miles:						377.00
Brooks Pure Cadence Lifetime Miles:						40.00
Mizuno Inspire 9s Lifetime Miles:						398.10
Black Mizuno Inspire 9s Lifetime Miles:						432.20
Yellow Mizuno Wave Rider 15s Lifetime Miles:						490.50
Brooks Pure Cadence 2 Lifetime Miles:						218.82
Red Mizuno Wave Rider Lifetime Miles:						403.00
Blue Mizuno Inspires Lifetime Miles:						405.00
Blue Mizuno Inspires 2 Lifetime Miles:						300.00
Red Mizuno Wave Riders 2 Lifetime Miles:						252.00
Black Brooks Pure Cadence Lifetime Miles:						29.00
Mizuno Inspire 12s Lifetime Miles:						69.00
Mizuno Inspire 12s Coral Lifetime Miles:						32.00

Fri, Nov 16, 2012

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.00	0.00	0.00	6.00	8.00

Speed: 1 mile easy, 6x1K at 6:22min/mile (9.4 on treadmill with 1% incline), with jog recoveries for the remainder of each mile (600m?) 1 mile easy cool down.

Light strength workout: 2x sumo squats (20), side lunges (15 each side) and standing lunges (20 each side) + plank and single leg bridges (reverse plank) to strengthen those hammies!

I decided to change up my usual 800s with walk recoveries at 6:27min/miles. That workout was from Jeff Galloway, and I liked it; though i wasn't sure how beneficial the epic workouts of 12-15 800 reps would be (especially in staving off injury) at this point.

Andrea pointed me to slightly longer intervals with jog recoveries instead of walking. I definitely noticed the difference in lactic acid build up!

The workout I did was actually a slightly longer version of what a Matt Fitzgerald training plan (that I tried for my last HM) had scheduled in the sharpening period (last three weeks before race). I think I may do one more like it (perhaps 8 reps? too much?) for my final big speed workout then a very truncated version in my last week.

Mizuno Inspire 8s Miles: 8.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00	Weight: 0.00

Comments

From Andrea on Sat, Nov 17, 2012 at 12:11:44 from 67.177.11.154

Great workout Penny!

Are you planning to do both a tempo and a speed workout next week or just one more hard workout?

From Penny on Sat, Nov 17, 2012 at 12:37:49 from 66.65.105.62

For next week, my plan calls for 1 speed workout (2x 6 mins at 5k pace) + 1 tempo (2x3 miles at 10K-HM pace)

The last week calls for 2x1 mile at 10K pace and no tempo.

What do you think? I am a little worried that I havent run anything longer than 4 miles straight or 2x3 miles at around HM pace through my whole training plan - and I have definitely been at least 5-10seconds (if not slower) slower in those workouts than my goal pace.

From Jake K on Sat, Nov 17, 2012 at 13:09:14 from 67.177.11.154

I think that's a solid plan for the last couple workouts. I especially like that 2 x 1 mile as the last session - we've done that a couple times. Its a nice tuneup.

I wouldn't worry too much about the lack of longer HM efforts. Training is cumulative, and when you are rested and in a race setting, you'll surprise yourself w/ how long you can hold that pace.

For the 2 x 3 miles, just shoot for HM pace. Little to gain by going faster, but you don't want to wear yourself out. A slight variation of that workout I like is 3-2-1 x mile. The 3-2 @ HM pace, and then drop to 10K pace for the 1 mile at the end.

From Andrea on Sat, Nov 17, 2012 at 13:48:37 from 67.177.11.154

I agree. It's crazy what a good taper can do...I can't run more than 3 miles at HMP during peak training. I usually do runs that give me the most confidence in the final push. So if doing a longer tempo (4-5 miles) will give you a mental boost, then go for it! The 2x3, 3-2-1, 4-5 miles will all give you similar benefits. Progressive is always the way to go - start slower than goal and try to end a little faster than goal paces. And obviously, sometimes you have to modify as you go, depending on how you feel that day. +- a few seconds is really not that big of a deal - you're still in the right zone! :)

If you want to do the 1000s again, you could either do more reps, less rest, or try to run the 1000s a little faster next time. There are so many ways to mix it up!

Your training seems really solid...I can't wait for a PR in a couple weeks!

From allie on Sat, Nov 17, 2012 at 17:22:30 from 71.213.51.40

nice workout, penny. looking great for your half.

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