Wednesday, October 2, 2013

Wednesday Words

Miles today: 3.73 miles, easy
Miles yesterday: 5 x 1 miles repeats, 7.25 miles total
Miles in 2013: 962.08 miles

Mile repeats last night on the treadmill and a nice peaceful run in the dark with my friend, Julia this morning. 
Pre-tredmill selfie - yikes. 

Fall has seemed to click down here in Florida. The air is just a little more crisp. It makes for an amazingly gorgeous early morning. I am crazily checking the weather reports in Chicago. I am just waiting until 10 days out for that 10 day forecast. Rain or shine, c'mon 40-50 degree weather!

I had a friend make a request about defining running terms so here goes.

Hanson's Marathon Method (which I have attempting for the past 16+ weeks) has a couple different types of workouts.  Also remember, I am pretty much the farthest thing from an expert, and this is the first full marathon I have incorporated speed work. 

Easy runs: anywhere from 30 seconds to 2 minutes slower than marathon pace. These are the majority of runs

Speed workouts: interval sessions (AKA repeats) throughout training there are all different distances of repeats. The first speed work out of this training session was twelve 400 meters with a 400 jog recovery. All the speed workouts total about 3 miles of speed with jog recoveries. I like doing speed workouts on a track, but out of convenience, I usually end up on a treadmill. 

Ladder workout: 400 meters, 800 meters, 1200 meters, 1600 meters, 1200 meters, 800 meters, 400 meters, with 400 meter recovery jog between. 

Strength Workouts: A little longer than speed workouts,  1, 1.5, and 2 mile repeats totaling 6 miles with 400 or 800 meter jog recovery. All repeats are at 10 seconds faster per mile than goal pace. Strangely enough, these have been some of my favorite work outs.

Tempo runs: 6 - 10 mile runs at race pace

Long run: this is an obvious one right? Previously I have done 20+ mile training runs before a marathon. Hanson's plan has three 16 mile runs. (I did an 18 miler for a little confidence and my mental prep) 

Taper: the time in training before a race where you allow your body to recover from intense training before a race. Generally 2-3 weeks before a marathon.

Other than Hanson's plan, here are some basic terms to know:

One mile: 1609 meters
400 meters: One lap around a track
5K: 3.1 miles
10K: 6.2 miles
15K: 9.3 miles
20K: 12.4 miles
Half Marathon: 13.1 miles
Marathon: 26.2 miles
Ultra marathon: anything longer that 26.2 miles (also check out my good friend and ultramarathoner's guest posts here!)
DNF: the dreaded Did Not Finish
DNS: the more dreaded Did Not Start
Splits: times at mile markers or measuring points until the end of a race. 
Negative splits:  running the second half faster (good stuff)
Fartlek: "speed play", variable pace running, mixing moderate paces with faster bursts of speed.
PR/PB: Personal record/personal best

That is all I know for now. My legs are itching to get up to Chicago. I am even dreaming of it. 

In the mean time, happy birthday and welcome to the word Caden! Congrats to our good friends on their little blessing!