Ryan Hall - Training for Speed: Ryan's Track Workouts

Run Like A Nut 10k

My Marathon training plan called for a 6 mile tempo run this week. It worked out just perfect to replace the tempo run with a 10k race. My son suggested we run the Run Like A Nut 10k. This would be his first 10k. We also meet some other family members, one who was running her first 10k. And another, running his first half marathon. So needless to say, there was lots of excitement.

My marathon plan suggested an 8:20 pace, so my goal was to run the 10k close to this pace. I had in mind running the first half a little slower, then depending on how I felt, pick it up the last mile.

I told my son the pace I intended to run. He stated that he wasn't sure he could do that, but to do my thing and he would try to keep up.

I started near the back of the pack, as I normally do. It was very slow the first mile as I made my way through the traffic. Just as we began, a young boy tripped and nearly got ran over. Im very thankful he wasnt seriously hurt. According to my Garmin, I finished the first mile in 8:44.

The next 2 miles I hit my time almost exactly. 8:19 and 8:28 respectfully. I was really thrilled that my son was able to run right with me up to this point. I also found my self running with a group of 4 people, for both miles.

I normally dont drink anything in shorter races. However, I decided to grab a cup of Gatorade at mile 4. The main reason was to get the feel of drinking out of a cup during the marathon. Mile 4 was mostly up hill. This combined with the Gatorade stop, left me running mile 4 in 8:28. Still close to my 8:20 planned pace. But the best part was that Wayne was still running right with me.

As planned, I decided to pick up the pace a little the last mile. I still felt really good, and crossed the finish line in 50:06. As soon as I finished, I looked back and Wayne was crossing the finish line. Only a few seconds behind me. We gave each other a fist bump and walked off into the crowd. Wayne mentions now, that he would like to fun a half marathon. This makes me really happy, and I hope to run that with him as well.

After running, we went to the South Carolina- Arkansas game. The game really sucked, but even that couldnt put a damper on a great day.

Recap of Week 3 Furman FIRST training

I completed all three of this weeks key workouts. Due to some discomfort in my left knee, I decided not to do any cross-training, other than some walking. I dont think it will have much affect this early in the training. I suspect a slight case of runners knee. Hopefully with some stretching, ice and ibuprofen, it wont get any worse.

Here is a recap of the key workouts.

Speedwork: 10 min warm-up. then 4x 3min@ 7:10 pace with 3 min Recovery between. 10 min cool-down, Windy again, messed with pacing. 7:09, 6:57, 7:12, 7:20.

Tempo run: 2 miles easy, then 3 miles @ 8:20 pace, one mile easy. Very windy again, splits 8:22, 8:24, 8:15. Left knee still feels a little funky. Put some ice on after running.

Long run : Due to heavy rain, I did this on the treadmill. 10 miles on the treadmill @ 9:35 pace. Felt ok, a little stiffness in left knee, Iced after.

Ryan Hall - Get Loose: Ryan's Morning Stretches

Week 2 of Marathon Training

Week 2 of marathon training is complete. I completed all three key workouts. Plus one extra 4 miler and 2 bike rides. I still have a little discomfort in my left knee. I suspect runners knee. I have been doing extra stretching, especially for the calves. I hope this helps, as I fear the knee could get worse as my mileage increases.

I have decided to run a 10k on this Saturday. I will substitute it for my temp0 run. The tempo run calls for 5 miles @ 8:20 pace. Plans are to run the 10k at this pace. My son is also doing the race, I look forward to running with him.

runningwarehouse

Well I completed the first week of marathon training. I actually began on Sunday, because I knew the with the work week I had coming, it would be difficult. The plan called for 8 miles @ 9:38 pace. I ran the 8 @ 9:25 pace. I must do better at pacing myself. I can get away with it now, but as the miles increase, those faster miles may cause problems.

The next running session involved 6x 1 minute fast, with 3 minutes recovery. This was a little more difficult than I anticipated. I ran the intervals at an average pace of 7:03. Including warm-up and cool-down, I covered 4.13 miles in 37:02.

The third key run was a tempo run. 2 miles easy, then 2 miles @ 8:20 pace. Finishing with 2 miles easy. A total of 6 miles in 57:08.

I also did 2 bike rides as cross-training sessions. The Plan called for 3, so I came up one short. Gotta do better, as I'm sure these are a key to the plans success.

Overall, I fell pretty good. I have been putting more effort into stretching. This has been a weakness for me. With the aggressive paces I will be running, its a must do.
1 week down, 17 more to go.

First day of marathon training

First run of marathon training. Beautiful bright sunny day. Plan called for 8 miles @ 9:38 pace. Found myself running a little faster at times, because I was rested I suspect. 8 miles in 1:15:16 or 9:25 pace. Heart rate climbed slightly near the end to around 145. Still not to bad. Walked Gracie for mile and half after.

Marathon Training Plan

Training begins for the Myrtle Beach Marathon. I will be using the f.i.r.s.t. training plan. This will require only three days per week of running. It will be complimented by three cross-training sessions as well. I intend to give, at least weekly updates, on the blog.

15 seconds of fame

I recently had the opportunity to attend a running clinic sponsored by Mcleods sports medicine. I received some great stretching advice, examination by a physical therapist, and video gate analysis. Which revealed that I have a neutral and efficient gate. Who would have thought that?
While just hanging out, I was asked if I would mind doing an interview. I actually thought the young lady meant she was doing some type of survey. Next thing I know, she is clipping a microphone to my shirt, and telling me not to pay attention to the huge TV camera. So, I was on the local news, getting my legs examined by a physical therapist, and speaking briefly on TV. I have proof. Check out the video.

Well better late than never. Back in January I was debating if I should run the Mcleods half marathon. My excuse for not running it was the weather forecast(predicting 18f at race time). I was also experiencing some soreness in my left calf, which I will elaborate on later. I procrastinated as long as I could, and finally signed up on the last day for online registration. I also have to give some props to Ashland Dave, as I made my final decision while listening to his "Running In The Center Of The Universe" podcast. I dont remember his exact quote, but it said something to the effect of, " you cant get a finishers medal unless you get to the starting line. That was just enough to push me over the edge.
Now to the race. It was actually a little warmer than expected, 23f insted of 18f. To be perfectly honest, after the first mile, I never thought about the cold. My goal was to run a sub 2hr half, which meant I needed to run around a 9 minute per mile pace. So I started at the back in an effort not to get caught up with the faster runners and go out to fast. It turned out well, however it took a little time to get through some slower runners and walkers.
I set my Garmin for 1 mile splits and quickly found my 9 minute per mile pace.The splits where as follows.

mile 1 9:02
2 8:56
3 9:09
4 9:01
5 9:04
6 9:11
7 9:00
8 8:57
9 8:59
10 8:58
11 8:51
12 8:52
13 9:08

As you can see, I was pretty close to the 9 min per mile pace through out. With mile 11 and 12 being my fastest. I really felt strong after mile 12 and was planning on picking up the pace a little for the remainder of the race. However, I didnt realize most of it was on a single track trail. I didnt mind running the trail, I just could not find a rhythm when I got off road.
I finished the half in 1:58:10, and actually felt really strong throughout.

However, I am now nursing a sore left calf, that wont seem to heal. I have cut my mileage way back, and have really been focusing on stretching. Hopefully I can get that behind me, and focus on the next race, which has yet to be determined.

A look back

Did I ever mention that I am a statistics nut. Im not sure if I could even run without my Garmin anymore. I love to keep numbers on everything, heart rate, pace, elevation, weather, ect. ect. ect. So I thought I would post some of the more relevant ones.


Weight

Jan. 1 2009 198lbs
Jan. 1 2010 188lbs
net loss -10lbs

number of runs

2008 139
2009 170

total miles

2008 333.6
2009 752.9

Total time running

2008 40:30:40
2009 126:32:14

Avg distance

2008 2.4mi
2009 4.4mi

avg pace

2008 9:33
2009 10:14
calories burned

2008 37678
2009 105969

To be completely fair, I was doing a lot of weight lifting in 2008, and only a little running to keep my weight in check. However, in an ironic twist, I found that I enjoyed the running much more. Now I spend less time in the gym and more time outdoors running.
Good luck and good health to all in 2010.