November 26th, 2007

by Lisa Sabin

Run 400 M Repeats

Wow, I don’t think I’ve ever seen 187 on my HR monitor! Since I missed my 6 mile run on Sunday, I decided to do one last fast effort before Vegas. I warmed up for 1 mile and then did 6 x 400 m repeats @6.58 pace on the treadmill. I alternated each repeat with 400 m of running 7.0. When I finished my repeats I felt pretty good and decided to put in 2 more miles to get 6 for the workout. What’s amazing about doing speed work is that 7.0 felt really slow. I cooled down 2 miles at 7.5 - 7.6. This normally feels brisk, but today it felt comfortable.

Workout:

  • Type: Run
  • Date: 11/26/2007
  • Time: 10:00:00
  • Total Time: 00:47:30.00
  • Average Heart rate: 160
  • Max Heart rate: 187
  • Distance: 6 miles
  • Average Pace: 7:54.93/mile

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Labels: Las Vegas Half Marathon, Run, Training For Las Vegas, Uncategorized

November 24th, 2007

by Lisa Sabin

Run In Seaside Oregon

We went down to Portland to Phil’s brother’s house for Thanksgiving. We stayed over after a really nice dinner with way too much dressing and potatoes. My sister in law’s neice is a pastry chef. She came and brought this amazing guey chocolate-peanutbutter cheesecake. Yum!

We got up on Friday and drove over to Seaside. The beach was cold, but that didn’t stop us from enjoying the hot tub every day. I got up and went for a run along the boardwalk. It rained most of the day, so I was glad that I got out there before it started. It was really great to get away with the kids and Phil.

Workout:

  • Type: Run
  • Date: 11/24/2007
  • Total Time: 00:32:53.00
  • Average Heart rate: 161
  • Max Heart rate: 174
  • Calories: 350
  • Distance: 4 miles
  • Average Pace: 8:13.15/mile

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Labels: Run, Uncategorized

November 21st, 2007

by Lisa Sabin

Burning Off The Wheat Thins

I caved in last night and ate a couple handfuls of wheat thins.  I was craving some salt.  I’ve been hungrier since I’ve been running long distance.  I’m trying not to eat junk, but you have to live a little.  I’m ready to run the half-marathon in Vegas.

Today I trained a couple of clients and went for a run with Robyn.  It was 31 degrees and all I had to wear was shorts and a long sleeve shirt.  Luckily, one of the guys at the gym loaned me a jacket.  It took a couple of hours for my body to warm up after the run. 

I’ve got my last massage scheduled for today at noon.  I’ll get in a couple easy runs this week and taper down next week.  Tapering  is the hard because you get used to training hard and long and then you have to lighten up.  Sometimes I feel sluggish right before the race.  It’s normal to gain a couple of pounds of water when you reduce your training schedule.  This is a good thing, because it’s a sign that your muscles are fueled.  Mentally it’s hard though because you feel less fit even though you aren’t.  You just have to trust the process! 

Workout:

  • Type: Run
  • Date: 11/21/2007
  • Time: 07:30:00
  • Total Time: 00:38:10.00
  • Average Heart rate: 154
  • Max Heart rate: 166
  • Calories: 350
  • Distance: 4.1 miles
  • Average Pace: 9:18.14/mile

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Labels: Half Marathon Training, Las Vegas Half Marathon, Run, Running, Tapering Down, Uncategorized

November 19th, 2007

by Lisa Sabin

Run Happy, Run Strong

It’s amazing how a couple of months ago 4 miles was hard.  I was just getting back into running after taking a couple of months off.  I spent almost a year, suffering from plantar fasciitis.  Now the pain is gone. 

I ran 13.1 on Saturday and I feel good.  Sure, I have some sore muscles, but no foot pain.  :)  I’m such a stubborn athlete!  I could’ve taken time off earlier last year and saved myself a lot of pain and anguish.  Or maybe time is the answer, maybe I just needed a year to cross-train and recover from 5 half marathons and a couple of triathlons, I did the year before.  Who knows? 

I am grateful and happy to be running again.  I am thankful for the support of this community.  I am headed to Vegas on December 2nd for the half marathon and I look forward to running a race I’ve wanted to run for 12 years, The Boston Marathon!

Workout:

  • Type: Run
  • Date: 11/19/2007
  • Time: 12:00:00
  • Total Time: 00:39:34.00
  • Calories: 375
  • Distance: 5 miles
  • Average Pace: 7:54.93/mile

 

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Labels: Half Marathon Training, Las Vegas Half Marathon, Plantar Fasciitis, Run, Uncategorized, boston marathon

November 18th, 2007

by Lisa Sabin

Cycle/Strength

Workout:

  • Type: Cycle
  • Date: 11/18/2007
  • Time: 03:00:00
  • Total Time: 00:40:00.00
  • Calories: 250

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Labels: Uncategorized, cycling, strength training

November 17th, 2007

by Lisa Sabin

Last Group Run - Vive Las Vegas!

 lvhm-133.jpg

Today we really lucked out!  The rain didn’t really start until we were finished with the run.  Paul has been sidelined with some knee pain and bursitis.  He took several weeks off, and came out to run today.  Tina put in a solid run.  Steve broke 2 hours, which was his goal.  Yea Steve!  Michelle came out a little later and ran to catch up with us, then smoked us at the end.  All in all it was a good day.  We did a stagger start so that we finished close to the same time.  Everyone is ready for Vegas!

lvhm-135.jpg

Workout:

  • Type: Run
  • Date: 11/17/2007
  • Time: 08:00:00
  • Total Time: 1:55:09.00
  • Average Heart rate: 161
  • Max Heart rate: 170
  • Calories: 1200
  • Distance: 13.1 miles
  • Average Pace: 8:47.09/mile

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Labels: Half Marathon Training, Las Vegas Half Marathon, Run, Training For Las Vegas, Uncategorized

November 15th, 2007

by Lisa Sabin

Interval Run On Treadmill

I avoided the wind and the rain today and ran on the treadmill.  I decided to do an interval run on the treadmill.  I ran 1.5 mile warm up before my intervals.

Workout:

1 min @ 8.0, 2 min recovery, 2 min @ 8.3, 2 min recovery

1 min @ 8.3, 2 min recovery, 2 min @ 8.5, 2 min recovery

1 min @ 8.3, 2 min recovery, 2 min@ 8.6, 2 min recovery

1 min @ 8.3, 2 min recovery, 2 min @ 8.6, 2 min recovery

1 min @ 8.3, 2 min recovery, 2 mn @ 8.6, 2 min recovery

2 mile cool down run.  It felt good to push the pace one more time before The Las Vegas 1/2 Marathon.  This weekend will be the last long run.

Workout:

  • Type: Run
  • Date: 11/15/2007
  • Time: 10:00:00
  • Total Time: 1:03:00.00
  • Average Heart rate: 162
  • Max Heart rate: 177
  • Calories: 650
  • Distance: 8 miles
  • Average Pace: 7:52.44/mile

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Labels: Half Marathon Training, Las Vegas Half Marathon, Run, Uncategorized

November 14th, 2007

by Lisa Sabin

Strength Training? or Strength Waning?

I’ve been training hard for the half marathon.  When I finish the half I will continue training up to marathon level.  I have wanted to run Boston for 12 years.  I’m being very careful to listen to my body and tweak my training plan when necessary.  I recently added tempo running to my routine.  My feet feel good.  I am starting to run faster.

As I am increasing my mileage and the intensity of my running, I am struggling to keep up my strength training workouts.  In fact I had a hard time doing push ups today. 

Strength training has no effect on VO2 max.  However, it significantly improves running economy and reduces injury.  When muscles start to break down towards the end of the race, time spent in the gym pays off.

This is what keeps me motivated.  I’m going to need strength to push through the marathon.  Tracking my workouts on Sweat365 keeps me focused. 

Workout:

  • Type: Strength Training
  • Date: 11/14/2007
  • Time: 09:00:00
  • Total Time: 00:30:00.00

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Labels: Benefits of Tracking Work Outs, Crosstraining, Half Marathon Training, Uncategorized, boston marathon, strength training

November 13th, 2007

by Lisa Sabin

Tempo Run At Greenlake

I’ve got one more week of hard training before I begin to taper for the Las Vegas 1/2 Marathon.  The Half Marathon will be a good test before continuing on to train for the Boston Marathon.  My goal for the half is to have a good run, continue to stay injury-free.  I am also training a group to run this race with me.  12 of us are going down to run in December.  It will be the first half marathon for 3 of the runners in the group.  Brad is training for the marathon, hoping to qualify for Boston, and to beat Phil, who is walking the half marathon.  Brad needs to run 3:15.59, which is a 7:29 pace for 26.2 miles!  Phil will need to walk the half marathon faster than 15 minute pace to beat Brad’s time.   Walking that fast is hard.  It’s very exciting!

Our dentist’s office is right by Greenlake.  My son had an appointment today that was supposed to take 1.5 hours.  I brought my running gear with me so I could get in a run instead of hanging out in the waiting room.

I decided to do an interval/tempo run today.  I started out with an 8 minute warm up and then did some quick striders.  I picked up the pace progressively with each one.  I did 4 striders at 5K pace.  I settled in to an easy pace for 2 minutes and then ran my first tempo interval.  My goal was to run a steady pace at Rate of Perceived Exertion (R.P.E.) of 8 for 4 minutes.  I cooled down for 2 minutes and then did another tempo interval of 6 minutes, followed by a 2 minute cool down.  The last tempo interval was 8 minutes.  This took me through a nice 4 mile workout.

I like doing this workout with the GPS, because I can look down and see how fast I am running at any given moment.  I can also add on distance to get in the mileage I want. 

Workout:

  • Type: Run
  • Date: 11/13/2007
  • Time: 10:00:00
  • Total Time: 00:32:19.00
  • Average Heart rate: 158
  • Max Heart rate: 170
  • Calories: 350
  • Distance: 4 miles
  • Average Pace: 8:04.52/mile

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Labels: Fitness Goals, Fitness and Travel, GPS Training, Half Marathon Training, Interval Training, Las Vegas Half Marathon, Run, Training For Las Vegas, Uncategorized, boston marathon, fitness, marathon

November 11th, 2007

by Lisa Sabin

Group Long Run-Training For Vegas

We are almost ready for Vegas.  The group has one more long run next week and then it’s time to taper.  We had some great weather, slightly breezy. 

I went to bed early the night before and had a little bit of pasta.  Last weeks run was difficult because of lack of sleep etc.  This week I made sure that I was hydrated and ready. 

I ran the first mile with Michelle and Brad, at about 8 minute pace.  Then I settled in and ran with Steve for a while.  The last haf of the run I ran with Tina.  Everyone’s looking strong.  We are ready for Vegas!

Workout:

  • Type: Run
  • Date: 11/11/2007
  • Time: 08:00:00
  • Total Time: 1:58:50.00
  • Average Heart rate: 146
  • Max Heart rate: 167
  • Calories: 1000
  • Distance: 12 miles
  • Average Pace: 9:54.06/mile

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Labels: Group Run, Half Marathon Training, Las Vegas Half Marathon, Run, Running, Uncategorized

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