Great Weather = Great Runs!

We've had great weather this week in Chicago which allowed @WillRunzForFun to get in several great outdoor runs.  Monday and Wednesday were outdoor easy runs for the most part.  I chose to do the Tuesday Hill Climb and Thursday's Progression Run on the Treadmilll - both runs went well.  In fact, I ran my fastest Progression Run ever.  As a result, I'm targeting a 9:15 minute/mile or better pace for the IL Marathon on 4/11/09.

On Saturday I decided to pay a visit to the Tinley Park Forest Preserve again.  I took the advice of a close friend and ran a shorter run than originally planned.  Next Saturday I'll shoot for a half-marathon run or better, weather permitting.

Next Week's Runs

Half-marathon pace is officially 9:15 min/mile after today's run.  Here's next week's schedule:

1. Sunday - Easy Run / 3 miles
2. Monday - Hill Climb / 4 miles
3. Wednesday- Speed Work / 5 miles
4. Thursday - Progression Run / 4 miles
5. Saturday - Long Run / 13.5 miles

Tuesday and Friday will be rest days to give my body an early rest and prepare for a long run on Saturday.

Monthly Goal
With 20 days to go, I've logged 50.3 miles into the Run 100 Miles in 30 Days Challenge.  Running has never felt better for me, especially I started running outdoors.  I'm really looking forward to the IL (Half) Marathon on 4/11/09.  I'll probably do one or two more half-marathon practice runs before the race!
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The Wall Is High And Wide

Before leaving the house today, I planned to run to the Forest Preserve up the road; go around the Peserve once or twice; and then head home. I knew the round trip would be 16 miles - 2.5 miles longer than the goal set by @WillRunzForFun. I was determined to make it home even if I passed out.

The outbound trip and the first 1.5 laps around the Preserve went extremely well for me. But after leaving the Preserve, my legs began to feel like lead. With only four miles to go and at a 9:08 min/mile pace, I felt compelled to continue since I knew I'd be home in less than 45 minutes. Then about 2 miles from home, my legs wouldn't go any further. I started to feel a little light headed, hunger set in, and I realized I had to stop. I had hit my wall and boy was it high and wide! Maybe I'll get past that 14 mile mark another day!

I ran more than 30 miles and had a good week. My Tempo Run was 7 miles which was longer than planned. I also increased my Progression Run from 4 to 5 miles.

Next Week's Runs

Considering I ran a 9 min/mile pace for 14 miles, it's safe to say that my half-marathon pace can increase from 10 min/mile to 9.5 or 9 min/mile. Here's next week's schedule:

1. Sunday - Easy Run / 3 miles
2. Monday - Hill Climb / 4 miles
3. Wednesday- Speed Work / 5 miles
4. Thursday - Progression Run / 4 miles
5. Saturday - Long Run / 12 miles

Tuesday and Friday will be rest days to give my body an early rest and prepare for a long run on Saturday.

Monthly Goal
I restarted the Run 100 Miles in 30 Days Challenge as of March 10. So far I'm at 26 miles with 26 days to go!
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I Just Went Faster and Faster

This afternoon I completed a 5-mile progression run where I start at a slow pace and gradually increase to a fast pace. The first 15 minutes were run at my half-marathon pace followed by 15 minutes each at my 10k and 5k paces. This is the longest progression run I've accomplished. Previously, I was able to do 4 miles. I wonder if watching the Science Channel helped me get through the run?

I've noticed that I might need to increase my half-marathon pace (10 min/mile) just a little. Since I plan to run my first half this Spring, I'm a little concerned about making a big increase just now. I'll do a few easy runs to see if an increase is necessary.

On Saturday I plan to run a "trial" half-marathon (13.5 miles) somewhere in the neighborhood provided we have decent weather. The current prediction is that we'll see a high of 48ºF which will work well for me. I'll just have to wear gloves!
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Plunging Through A Tempo Run on The Treadmill

I really wasn't in the mood to do a Tempo Run this afternoon. I guess that's partly because I have been spoiled with good weather that allowed me to run outdoors 3 consecutive days. Well, today I had to hit the treadmill due to inclement weather in the Windy City.

Because of my poor attitude, the run started out sluggish. I did a 1.5 mile warm-up at my half-marathon pace (10 min./mile). I then kicked up the speed on the dreadmill to my 10K pace (8:55 min./mile) and ran for 4 miles. By the time I reached the 2.5 mile mark, I could feel the urge to run even farther than I had planned. I said a quick prayer and finished up with a 1.5 mile cool-down at my half-marathon pace.

Tomorrow I'll do a progression run. My goal is to run at least 4 miles with a stretch goal to run 5 miles! Again, I have to depend use the treadmill because of the weather.

Top 10 Things to Look for in A Treadmill

About 2 years ago, I bought a Bowflex 5 Series treadmill for $1600. Although I could have purchased the 7 Series with more features for the same price, I am very pleased with my treadmill. I use it frequently, 3 to 5 times per week, especially during winter. And thanks to my treadmill I have expanded my training to include progression runs, hill climb, speed work, and tempo runs - training I can not do quite as well outdoors.

A few friends recently asked me for help buying a treadmill. While I do not recommend specific brands, I do know what worked for me. Below I share my knowledge along with a few articles I could find on the internet to create my list of the "Top 10 Things to Look for in A Treadmill":

1. Motor: Get a strong motor (1.5-2hp or higher). This is especially true if you plan to put a lot of miles on your treadmill and/or more than 1 person will use it regularly.
   
2. Sound: Test the treadmill in the store. Turn it on and walk/jog on it. A good treadmill should be quiet at low and high speeds. When you jog the treadmill shouldn't slow down with your strides. You should feel comfortable whether you walk or run.
3. Construction: Look at the construction of the frame and the base (area you run on). It should be made of a sturdy material. The belt should also not look heavily worn if you are buying a used product.
   
4. Programs & Display: Having a lot of programs and display gadgets is not that important to me. Once you start using your treadmill, you may find that you don't use most of the programs. When my wife or I use our treadmill, we usually change the speed and/or incline as we run or walk. As far as the display goes, it should be able to show your speed, distance, pace and time at a minimum.
   
5. Dimensions: The treadmill should be at least 18" wide and 50" long. In my opinion, the wider and longer it is, the safer it is to run without falling off. (I've never fallen off, BTW!)
6. Convenience: I'd look for one that folds up if you can find one in your price range. A good treadmill can be heavy. The fold up kind are easier to carry.
7. HRM: A heart rate monitor (HRM) is not necessary, but they are common on treadmills. Keep in mind there are many heart rate monitor watches that are inexpensive, have more features, and can be used while on the treadmill or with other exercises. If you find a treadmill you like, but it doesn't have an HRM, it isn't a big deal.
8. Incline: Find a treadmill with a motorized incline. This is a great feature because running and walking hills builds speed, endurance, and burns fat.
9. Warranty: Try to get at least a 2-3 year warranty on parts, especially if you buy a used product.
   
10. Used vs. New: If you buy a used treadmill, I'd suggest you not get one more than 1-2 years old. The average treadmill lasts 7 years. If you buy a 5 year old product it could die sooner than expected. You should be able to get a new or used treadmill for $1500 or less.

The bottom line is for a moderate price you can find a treadmill with quaility construction and good features. My treadmill has a fan which helps, but I could probably live without that feature if necessary. Even though I would much rather run outdoors on any day, knowing I have a good treadmill allows me to continue training under the worse weather conditions. I have no excuses for not running!

SOURCES:
TreadmillAdvisor.com
About.com
TrainerSecrets.com
Mens-Total-Fitness.com

Here Comes A Challenge Week

Even though I made good strides, I ran fewer miles and declared last week a rest week for @WillRunzForFun. Thursday's run was rescheduled to Friday which meant that I would have at least have four, if not five, consecutive runs through Tuesday. As a result, Saturday I ran only 5 miles and finished the week with more than 22 miles.

Again, the Hill Climb, Speed Work and Progression Run on Monday, Tuesday and Thursday are really helping me extend my endurance. Provided I don't eat too much or eat something bad, I can run a lot longer distances these days.

Next Week's Runs
I have a new goal to average more than 20 miles per week until June when I'll reevaluate and, perhaps, step up the weekly mileage a notch or two. Next week I'll move my rest days just a bit and increase the mileage just a little:

1. Sunday - Easy Run / 3 miles
2. Monday - Hill Climb / 4 miles
3. Wednesday- Tempo Run / 5 miles
4. Thursday - Progression Run / 4 miles
5. Saturday - Long Run / 13.5 miles
   

Tuesday and Friday will be rest days to give my body an early rest and prepare for a long run on Saturday.

Monthly Goal
I completed the Run 100 Miles in 30 Days Challenge with room to spare and will sign up to do another 100 mile challenge in 30 days.

A Slow Tuesday

I just finished an easy 3-mile run this evening.  I lost all motivation to do a longer run today and really had to talk myself into getting on the treadmill.  With this run I'm at 10 miles for the week.  I need to run at least 12 miles over the next 6 days to reach my goal of 100 miles in 1 month.  Wednesday is a rest day for me.  I hope to have motivation to do a 4-mile progression run on Thursday.