Tonight I did an easy 3 miler. I didn't have the best diet day (this is alarmingly becoming a trend on Friday's). My new co-workers invited me to lunch which ended up being at Chipotle. I ordered a chicken bowl. No tortilla wrap and minimal rice, no sour cream or cheese. My stomach was going crazy all afternoon....then after work I went over to a friend's to see his wife and kids and had a light beer. Then I went on the run, which was very nice.
Nothing much to report, it was an easy run:
3.18 miles, 28:51, 9:05/mile, 472 calories.
Going to get a good night's sleep tonight for the 1 hour fast workout tomorrow.
Friday, April 30, 2010
Wednesday 4/28 track
Today was 10 x 400 at 90 seconds. Essentially a quarter mile at a 6:00/mile pace. My best mile is around 6:35, so this was a challenge. The biggest issue was the wind. On one side of the track, there was virtually no wind. On the other, as you make the turn, you run smack into a 25 mph wind. It stunk because we didn't get it as a tailwind on the other half! The school building was placed just right/wrong :(
Splits for the 10 x 400's:
1 - 1:28
2 - 1:30
3 - 1:27
4 - 1:27
5 - 1:28
6 - 1:27
7 - 1:27
8 - 1:28
9 - 1:27
10 - 1:25
I was really sucking wind at the end of these. But I was very happy to nail the goal in each of the splits!
Splits for the 10 x 400's:
1 - 1:28
2 - 1:30
3 - 1:27
4 - 1:27
5 - 1:28
6 - 1:27
7 - 1:27
8 - 1:28
9 - 1:27
10 - 1:25
I was really sucking wind at the end of these. But I was very happy to nail the goal in each of the splits!
Tuesday 4/27 swim
Today I graduated to lane 2! Since I "nailed" the swim workout the previous week, I thought I'd slide into the more difficult routine pretty smoothly. I soon learned I was in for a rude awakening.
I made it though the distances and paces, but left myself hardly any time for rest. When the workout calls for 100 yards @ 1:50, that means you start the next distance in 1:50 from the time you start the 100 yards, not finishing in 1:50. So I'd finish around 1:45, and would only have 5 seconds to catch my breath before the next exercise! But I made it. I was sucking a lot of wind and was completely exhausted. Great workout!
I made it though the distances and paces, but left myself hardly any time for rest. When the workout calls for 100 yards @ 1:50, that means you start the next distance in 1:50 from the time you start the 100 yards, not finishing in 1:50. So I'd finish around 1:45, and would only have 5 seconds to catch my breath before the next exercise! But I made it. I was sucking a lot of wind and was completely exhausted. Great workout!
Monday 4/26 Hills
We didn't have Core tonight because the center was closed, but a few of us met for hills anyway.
The calendar called for Ford Road hills, 5 miles with a 7:00/mile pace going up the hills. Some of the hills on Ford are nasty, probably around 50 yards long.
It was a nice evening and I felt pretty good. I am in the early weeks of a new job, so I didn't have time to lift weights. So I was raring to go on the run!
I decided early to do a light jog while not going up hills, but when I started an incline I'd turn on the jets. The first few hills weren't too bad, but of course as time went on the 7 minute pace was difficult to hold onto. I tried to keep up the pace for about 10 steps once I got to the top of the hill.
Looking at my Garmin data, it's tough to see if I held this pace for all the hills, but I'd say I was close. Overall I felt very good.
Stats: 5.16 miles, 44:24, pace 8:36/mile, 765 calories burnt
The calendar called for Ford Road hills, 5 miles with a 7:00/mile pace going up the hills. Some of the hills on Ford are nasty, probably around 50 yards long.
It was a nice evening and I felt pretty good. I am in the early weeks of a new job, so I didn't have time to lift weights. So I was raring to go on the run!
I decided early to do a light jog while not going up hills, but when I started an incline I'd turn on the jets. The first few hills weren't too bad, but of course as time went on the 7 minute pace was difficult to hold onto. I tried to keep up the pace for about 10 steps once I got to the top of the hill.
Looking at my Garmin data, it's tough to see if I held this pace for all the hills, but I'd say I was close. Overall I felt very good.
Stats: 5.16 miles, 44:24, pace 8:36/mile, 765 calories burnt
Sunday, April 25, 2010
Sunday 4/25 long run, 2 hrs 5/3 7:10 miles
Tough one today, with a first. I didn't make it the whole two hours. At about 1:45 into the run, I suddenly stopped running. I didn't think about it, didn't really make a conscious decision to stop. I was having some difficulty in the previous 2-3 running reps, but I thought I could make it through. Right after I stopped, I felt for my pulse rate. I didn't have a heart monitor, but I'm guessing it was around 200 beats per minute. So my body was telling me something.
There were a couple of factors that probably led to this. First, I was up at 5:15am the day before to volunteer for the Get In Gear race. I was on my feet the entire time up until about 1:30pm. It was cold and rainy, and I was very tired afterward.
Also, I attended an event last night. We were out until about midnight. I got a decent night of sleep, but perhaps I needed an extra day of rest.
Here are my splits for today's long run/walk - 5 minute run/3 minute walk, running at 7:10 pace:
1 - 7:44
2 - 6:30 (I think I over-compensated for the slow first split)
3 - 6:51
4 - 7:02
5 - 7:06
6 - 6:56
7 - 7:04
8 - 7:08
9 - 7:00
10 - 6:58
11 - 7:11
12 - 7:17
13 - 7:10
14 - 7:10 until I stopped at 1:51 into the 5 minute run.
There were a couple of factors that probably led to this. First, I was up at 5:15am the day before to volunteer for the Get In Gear race. I was on my feet the entire time up until about 1:30pm. It was cold and rainy, and I was very tired afterward.
Also, I attended an event last night. We were out until about midnight. I got a decent night of sleep, but perhaps I needed an extra day of rest.
Here are my splits for today's long run/walk - 5 minute run/3 minute walk, running at 7:10 pace:
1 - 7:44
2 - 6:30 (I think I over-compensated for the slow first split)
3 - 6:51
4 - 7:02
5 - 7:06
6 - 6:56
7 - 7:04
8 - 7:08
9 - 7:00
10 - 6:58
11 - 7:11
12 - 7:17
13 - 7:10
14 - 7:10 until I stopped at 1:51 into the 5 minute run.
Thursday 3-4 easy miles
I got up a little early to get 3-4 miles in before work. I ran a loop in my neighborhood. It was a beautiful morning, actually a little warm for April. Turned out to be exactly 3.0 miles, at a relaxed pace of 9:39/mile. I had to wait for traffic a couple times, so this is probably a little slow.
Thursday, April 22, 2010
Wednesday speedwork, quarter mile repeats
I hoped to do this on the track, but there was a kids' track meet. So I went on a straight stretch of road near my house. The calendar called for 8 repeats with a target time of 1:30.
I must have accidentally deleted my splits on my watch. But I do recall that none of the splits were less than 1:30, with the slowest at 1:29. This was a comfortable but challenging pace. I think I could hit 1:25 at this number of reps next time. But for two more reps for a total of ten, I'm pretty sure it'd be around 1:28'ish.
I must have accidentally deleted my splits on my watch. But I do recall that none of the splits were less than 1:30, with the slowest at 1:29. This was a comfortable but challenging pace. I think I could hit 1:25 at this number of reps next time. But for two more reps for a total of ten, I'm pretty sure it'd be around 1:28'ish.
Tuesday 4/20 swim
Had a good swim on Tuesday morning. Nailed all the splits, and got promoted to lane #2!
Monday hill workout
Tonight called for 16 hill repeats on "Yugo" Hill near the Lindbergh Center. The distance up the hill is 0.11 miles. I wanted to run up to the top at a tough pace, and have my first rep be as strong/fast as my last.
Here are the splits:
1 - 47.7 seconds
2 - 48.1
3 - 47.1
4 - 47.1
5 - 47.1
6 - 50.0
7 - 46.3
8 - 46.0
9 - 44.9
10 - 44.9
11 - 45.2
12 - 44.7
13 - 44.0
14 - 43.7
15 - 43.8
16 - 41.1
Felt great at the end, but winded. Felt like I gave it my all, and I was pretty surprised I could keep that effort/speed up the whole time.
Here are the splits:
1 - 47.7 seconds
2 - 48.1
3 - 47.1
4 - 47.1
5 - 47.1
6 - 50.0
7 - 46.3
8 - 46.0
9 - 44.9
10 - 44.9
11 - 45.2
12 - 44.7
13 - 44.0
14 - 43.7
15 - 43.8
16 - 41.1
Felt great at the end, but winded. Felt like I gave it my all, and I was pretty surprised I could keep that effort/speed up the whole time.
Tuesday, April 20, 2010
Saturday long run, 4 hours
I went over the details of this run with Coach Bill on Sunday, so I'll list my splits and be brief:
5 minute run / 3 minute walk
1 -7:54/mile pace - just 'feeling out' the slower pace
2 - 7:36
3 - 7:25
4 - 7:31
5 - 7:17
6 - 7:20
7 - 7:24
8 - 7:20
9 - 7:29
10 - 7:32
11 - 7:41
12 - 7:35
13 - 7:41
14 - 7:50
15 - 7:59
16 - 7:24
17 - 7:57
18 - 8:00
19 - 7:32
20 - 7:20
21 - 7:33
22 - 7:34
- long break -
23 - 7:46
24 - 7:53
25 - 8:06
26 - 8:06
27 - 8:11
28 - 8:25
29 - 8:28
30 - 8:35
Totals: 4 hours 4 minutes 19 seconds, 24.10 miles, 6am-10am, usual course
This run went really well. The first 2.5 hours were very smooth and felt easy. For the last hour and a half, my quads were burning and my times slowed down. As I mentioned to Bill, I didn't become locked in to specific split times/paces, I focused on giving a good effort on every rep.
This run certainly went better than the three hour run. I believe this is due to several factors including starting earlier, eating better the previous day, not focusing on splits, and adding electrolyte tablets to the routine.
5 minute run / 3 minute walk
1 -7:54/mile pace - just 'feeling out' the slower pace
2 - 7:36
3 - 7:25
4 - 7:31
5 - 7:17
6 - 7:20
7 - 7:24
8 - 7:20
9 - 7:29
10 - 7:32
11 - 7:41
12 - 7:35
13 - 7:41
14 - 7:50
15 - 7:59
16 - 7:24
17 - 7:57
18 - 8:00
19 - 7:32
20 - 7:20
21 - 7:33
22 - 7:34
- long break -
23 - 7:46
24 - 7:53
25 - 8:06
26 - 8:06
27 - 8:11
28 - 8:25
29 - 8:28
30 - 8:35
Totals: 4 hours 4 minutes 19 seconds, 24.10 miles, 6am-10am, usual course
This run went really well. The first 2.5 hours were very smooth and felt easy. For the last hour and a half, my quads were burning and my times slowed down. As I mentioned to Bill, I didn't become locked in to specific split times/paces, I focused on giving a good effort on every rep.
This run certainly went better than the three hour run. I believe this is due to several factors including starting earlier, eating better the previous day, not focusing on splits, and adding electrolyte tablets to the routine.
No running Thursday or Friday 4/15-16
Had a couple busy days, was not able to get a run in. However on Friday, I made sure to eat healthy and have plenty of water throughout the day.
Wednesday 4/14 - Birthday!
Core was out on the track, and we did 5 minute repeats with about a 2.5 minute walking recovery. Here are my splits:
1 - 6:52/mile pace
2 - 7:04
3 - 6:52
I wanted to get some circuit work in, so I only did three 5 minute repeats. I'm confident I could have done 2-3 more at the sub 7 minute pace.
1 - 6:52/mile pace
2 - 7:04
3 - 6:52
I wanted to get some circuit work in, so I only did three 5 minute repeats. I'm confident I could have done 2-3 more at the sub 7 minute pace.
Tuesday, April 13, 2010
Thru Tues morning
Core last night was a lot of fun. The weather was perfect and I coached the circuits on the football field. I lifted weights beforehand, but did not do the straightaway repeats. Before the workout, I biked the Maple Grove Half Marathon course, so about 15 miles. I was a little tired from the ride and the heat.
This morning (Tuesday) I had a great swim, about 2300 yards. It's raining outside now. Hopefully I'll get out there today and run 3-4 easy miles in the afternoon.
This morning (Tuesday) I had a great swim, about 2300 yards. It's raining outside now. Hopefully I'll get out there today and run 3-4 easy miles in the afternoon.
Monday, April 12, 2010
Sunday easy run
Went out on Sunday morning early to get some easy miles in after the tough run the day before. I went to the usual spot and headed west with a friend. We did 6.4 total miles with two walking breaks. Running was at about a 10 minute/mile pace. It was a beautiful day, and warmed up quickly, even as we were finishing up at around 9am.
Today (Monday) will have a bike ride in the early afternoon then Core at 6pm with weights beforehand.
Today (Monday) will have a bike ride in the early afternoon then Core at 6pm with weights beforehand.
Saturday, April 10, 2010
Saturday long run - 2 hours 5/3
Today I went back to the usual starting point in Deephaven. I had a bit of a later start than I had hoped, around 10:20am. It was sunny and about 52 when I started, and it warmed up pretty quickly.
The run called for 5 minutes running and 3 minutes walking for two hours. Here are the splits:
1 - 7:14/mile
2 - 7:07
3 - 7:10
4 - 7:06
5 - 7:06
6 - 7:04
7 - 7:09
8 - 7:15
9 - 7:30
10 - 7:20
11 - 7:24
12 - 7:24
13 - 7:14
14 - 7:30
15 - 7:50
Total mileage including walking: 12.59 miles, 2:02:37, avg pace 9:44, calories burned: 1795
As the times indicate, I started off strong and slowed down about halfway through. I took a water and gel break between the 8th and 9th running reps. It was warming up and I took off my long-sleeved shirt to go with short sleeves. Seemed like I had to work extremely hard and focus intensely to get into the 7:20 range. On the very last rep, I was completely exhausted and really feeling the heat.
I think I said this last week as well, but I need to get out there earlier to have more favorable weather. I'm not blaming the temperatures, but it is getting warmer and I'm not used to the heat this early in the year.
The run called for 5 minutes running and 3 minutes walking for two hours. Here are the splits:
1 - 7:14/mile
2 - 7:07
3 - 7:10
4 - 7:06
5 - 7:06
6 - 7:04
7 - 7:09
8 - 7:15
9 - 7:30
10 - 7:20
11 - 7:24
12 - 7:24
13 - 7:14
14 - 7:30
15 - 7:50
Total mileage including walking: 12.59 miles, 2:02:37, avg pace 9:44, calories burned: 1795
As the times indicate, I started off strong and slowed down about halfway through. I took a water and gel break between the 8th and 9th running reps. It was warming up and I took off my long-sleeved shirt to go with short sleeves. Seemed like I had to work extremely hard and focus intensely to get into the 7:20 range. On the very last rep, I was completely exhausted and really feeling the heat.
I think I said this last week as well, but I need to get out there earlier to have more favorable weather. I'm not blaming the temperatures, but it is getting warmer and I'm not used to the heat this early in the year.
Friday, April 9, 2010
Wednesday and Thursday
Core went well on Wednesday. We did a ladder, where we did 4x200, 3x400, 2x800, and a 1600. Mostly with 100 or 200 walking recovery. Then I joined the Core group for the final circuit. Then of course went to the Spur :)
Yesterday (Thursday), I did 30 second runs with 30 second walking recoveries. I did 12 repeats of this, it went very quickly. Total distance was 2.07 miles. Running pace was around 6:45/mile.
Today was a rest day. Tomorrow I'm doing 2 hours, 5/3 running at 7:10-7:15. Going to bed early to get up early and get a good breakfast and let it settle.
Yesterday (Thursday), I did 30 second runs with 30 second walking recoveries. I did 12 repeats of this, it went very quickly. Total distance was 2.07 miles. Running pace was around 6:45/mile.
Today was a rest day. Tomorrow I'm doing 2 hours, 5/3 running at 7:10-7:15. Going to bed early to get up early and get a good breakfast and let it settle.
Wednesday, April 7, 2010
Week catch-up
Quick notes on this week since I'm falling a little behind on entries:
Monday - Did 10 straightaways before Core. Did weights, warm-up, 2 miles of hills, and one quick circuit.
Tuesday - Had a terrific swim early in the morning, then did 20 laps (3.3 miles) at Lindbergh. Felt really good, the miles flew by.
Wednesday -Heading to Core tonight.
Thoughts are with my friend Bill this week as he lost his beloved mother. Love ya Bill.
Monday - Did 10 straightaways before Core. Did weights, warm-up, 2 miles of hills, and one quick circuit.
Tuesday - Had a terrific swim early in the morning, then did 20 laps (3.3 miles) at Lindbergh. Felt really good, the miles flew by.
Wednesday -Heading to Core tonight.
Thoughts are with my friend Bill this week as he lost his beloved mother. Love ya Bill.
Sunday, April 4, 2010
Easter (goose) egg
Rough day today. The calendar had a 90 minute run with 5 minutes at about 7:15 and walking for three minutes. I went down to the usual spot in Deephaven to begin the workout.
Back up about 14 hours. I went to a basketball game at about 6:30pm without eating beforehand. There was no quality, affordable food available at the game, and I wasn't that hungry. Then we went out afterward and I had two small beers and water before going home. When I got home around 10:30, I had a small bowl of oatmeal. Not an ideal "night before" diet.
I was dragging from the start today. A far cry from the previous two weeks' runs. I was sucking wind after the first 35-40 minutes. It might have been due to diet, maybe from the warmer temperature, and maybe just dumb luck. Probably a combination of all of them.
Here are the splits:
1 - 7:11/mile pace
2 - 7:06
3 - 7:18
4 - 7:00
5 - 7:13
6 - 7:14
Between these runs, I took an additional 3 minute break for water and a gel at my car.
7 - 7:23
8 - 7:18
9 - 7:17
10 - 8:00
11 - 7:28
Actually, I didn't look at these splits until after I had finished writing the first couple of paragraphs above. I'm very surprised I achieved those times. It took a lot more effort to get to those times than in the past few weeks.
I somewhat panicked after the first few repeats because I was feeling a little sluggish. How was I going to do this for an hour and a half? But I now realize that some days require harder work than others, and that I can achieve fairly lofty goals.
I do not believe that the shorter walking break (3 minutes vs 5 minutes) caused this struggle. A couple weeks ago I did 5 minutes/2 minutes, and didn't feel as uncomfortable as I did today.
Totals: 9.88 miles, 1 hour 38 minutes. Overall pace (including walking): 9:59/mile. Included extra walking at the very end, getting back to my car.
Back up about 14 hours. I went to a basketball game at about 6:30pm without eating beforehand. There was no quality, affordable food available at the game, and I wasn't that hungry. Then we went out afterward and I had two small beers and water before going home. When I got home around 10:30, I had a small bowl of oatmeal. Not an ideal "night before" diet.
I was dragging from the start today. A far cry from the previous two weeks' runs. I was sucking wind after the first 35-40 minutes. It might have been due to diet, maybe from the warmer temperature, and maybe just dumb luck. Probably a combination of all of them.
Here are the splits:
1 - 7:11/mile pace
2 - 7:06
3 - 7:18
4 - 7:00
5 - 7:13
6 - 7:14
Between these runs, I took an additional 3 minute break for water and a gel at my car.
7 - 7:23
8 - 7:18
9 - 7:17
10 - 8:00
11 - 7:28
Actually, I didn't look at these splits until after I had finished writing the first couple of paragraphs above. I'm very surprised I achieved those times. It took a lot more effort to get to those times than in the past few weeks.
I somewhat panicked after the first few repeats because I was feeling a little sluggish. How was I going to do this for an hour and a half? But I now realize that some days require harder work than others, and that I can achieve fairly lofty goals.
I do not believe that the shorter walking break (3 minutes vs 5 minutes) caused this struggle. A couple weeks ago I did 5 minutes/2 minutes, and didn't feel as uncomfortable as I did today.
Totals: 9.88 miles, 1 hour 38 minutes. Overall pace (including walking): 9:59/mile. Included extra walking at the very end, getting back to my car.
Thursday, April 1, 2010
Wednesday Core, Thursday swim
Finally starting to feel better! I think I have my legs back after Sunday's long run.
Last night (Wednesday) we had Core outside on the track, my favorite workout! We did some warmup laps, then did a mile for time. I went out a little too fast, but ended up at 6:35. I think with a little more practice, I can shave about 10-15 seconds off of that.
After the mile I did a circuit with the group and then had some wings at the Lone Spur.
This morning I made it to the pool, which is a little unusual because I typically go on Tuesday mornings. I went on Thursday because I was still recovering on Tuesday from the long run and the class was at a different pool due to spring break. The swim felt good this morning, we did mostly short reps, longest was 100 yards. We kind of alternated fast/slow, which reminds me of the run/walk workouts I've been doing on the weekends.
Swimming on Thursdays after a long (3 hours+) weekend run seems like a good idea since my body needs 2-3 days to fully recover.
Last night (Wednesday) we had Core outside on the track, my favorite workout! We did some warmup laps, then did a mile for time. I went out a little too fast, but ended up at 6:35. I think with a little more practice, I can shave about 10-15 seconds off of that.
After the mile I did a circuit with the group and then had some wings at the Lone Spur.
This morning I made it to the pool, which is a little unusual because I typically go on Tuesday mornings. I went on Thursday because I was still recovering on Tuesday from the long run and the class was at a different pool due to spring break. The swim felt good this morning, we did mostly short reps, longest was 100 yards. We kind of alternated fast/slow, which reminds me of the run/walk workouts I've been doing on the weekends.
Swimming on Thursdays after a long (3 hours+) weekend run seems like a good idea since my body needs 2-3 days to fully recover.
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