10.09 miles Garmin Link
1:28:30
8:46 pace
Today was supposed to be another 20-miler - or at least the 18-miler that the program called for - so I got up at 4:45 and was at work an hour later and on the road by 6:00 a.m. Was still tired and achy in the legs, and when I got down to the rec path, the temperature was already 77 degrees, with high humidity. By the time I hit five miles, at a slow pace, it seemed clear that I was not going to make my goal today. Turned around at 5.25, and it was all I could do to jog back to the office. Guess I am not a warm weather runner.
That makes 105 miles for July. Will have to do a little better to dig myself out of the 75-mile deficit I currently have to be on pace for 1,200 miles this year.
May do a Valley Forge bike ride tomorrow with friends from work.
Friday, July 31, 2009
Wednesday, July 29, 2009
Week minus 12 - Tempo - 7 miles
7.09 miles Garmin Link
- 2 miles warm-up
- 3 miles @ 7:10 pace (7:14 target)
- 2 miles cool-down
Hot and muggy this morning. Chris came along, and without his company I don't think I would have made the target time. We held about the same pace a week ago for four miles with no problem, but today with the temperature about 10 degrees warmer and the humidity much higher it was a whole different story. The third tempo mile was really rough, and we walked for about a quarter mile before resuming the cool-down. Funny that a few months ago we both maintained a 7:11 pace for 10 miles at the Broad Street Run.
Legs were tender for the first mile or so, and afterward. The schedule has an 18-miler for Friday, but I would like to do another 20-miler and try to get more used to that distance.
- 2 miles warm-up
- 3 miles @ 7:10 pace (7:14 target)
- 2 miles cool-down
Hot and muggy this morning. Chris came along, and without his company I don't think I would have made the target time. We held about the same pace a week ago for four miles with no problem, but today with the temperature about 10 degrees warmer and the humidity much higher it was a whole different story. The third tempo mile was really rough, and we walked for about a quarter mile before resuming the cool-down. Funny that a few months ago we both maintained a 7:11 pace for 10 miles at the Broad Street Run.
Legs were tender for the first mile or so, and afterward. The schedule has an 18-miler for Friday, but I would like to do another 20-miler and try to get more used to that distance.
Monday, July 27, 2009
Week minus 12 - Speed Intervals - 7 miles
7.27 miles Garmin Link
1.5 mile warm-up
3 X 1 mile speed intervals (1 minute rest interval)
- Mile 1: 6:18
- Mile 2: 6:20
- Mile 3: 7:21
Average for SI = 6:40; target 6:41
2.5 mile cool-down
Started late today; waited for Chris, but he decided not to run, since he was still feeling a rough 70-mile bike ride from yesterday. I think he chose wisely. These speed intervals just get tougher and tougher.
I did OK for the first two SI, way under the target of 6:41, but could barely make myself do the third one. It would help if the Forerunner would give the interval times during the run; as it is I don't know until I've uploaded the data whether I went too slow or too fast. If I had done the first two intervals a little more slowly, I might have had a better showing for the third. But as it was, my average was still one slim second under the target, so I guess I can call it a success.
Legs were not in bad shape as a result of the 20-miler Friday. After a mile and a half to reach the rec path and start the intervals, I felt no pain at all. Am feeling some pain afterwards between shin and calf on inside left leg.
1.5 mile warm-up
3 X 1 mile speed intervals (1 minute rest interval)
- Mile 1: 6:18
- Mile 2: 6:20
- Mile 3: 7:21
Average for SI = 6:40; target 6:41
2.5 mile cool-down
Started late today; waited for Chris, but he decided not to run, since he was still feeling a rough 70-mile bike ride from yesterday. I think he chose wisely. These speed intervals just get tougher and tougher.
I did OK for the first two SI, way under the target of 6:41, but could barely make myself do the third one. It would help if the Forerunner would give the interval times during the run; as it is I don't know until I've uploaded the data whether I went too slow or too fast. If I had done the first two intervals a little more slowly, I might have had a better showing for the third. But as it was, my average was still one slim second under the target, so I guess I can call it a success.
Legs were not in bad shape as a result of the 20-miler Friday. After a mile and a half to reach the rec path and start the intervals, I felt no pain at all. Am feeling some pain afterwards between shin and calf on inside left leg.
Friday, July 24, 2009
Week minus 13 - Distance - 20 miles
20.01 miles Garmin Connect
2:51:07
8:33 pace (9:00 min/mile target)
Left from work at 6:00am - optimistically hoping to be back in the office by 9:00. The target pace was 9:00min/mile, but that is just a little slower than what is comfortable for me. The first couple of miles were about 8:45, but settled into an 8:30 pace for most of the run. The last 5 miles were all under 8:20, with mile 20 the fastest at 8:07.
I ran my same old loop, but doubled back after 10.6 miles, so that I hit 20 at the beginning of the rec trail. I was ready to quit at 20, so walked back to work, stopped for some Gatorade, and didn't end up back in the office until 9:30.
Overall, the run felt pretty good. Choked down a Gu packet at mile 8 and mile 14, but didn't stop for any water. Only the last mile or so was rough, and that always seems to be the case, regardless of distance. I wasn't tempted to quit at any point, so did not need to draw on any extraordinary inner resources. This was my first 20-miler, so am happy to have broken that barrier. Have had a couple of sharp pains in my left inner shin/calf since returning; hope those were just isolated twitches and that I'll be ready for speed work again on Monday.
2:51:07
8:33 pace (9:00 min/mile target)
Left from work at 6:00am - optimistically hoping to be back in the office by 9:00. The target pace was 9:00min/mile, but that is just a little slower than what is comfortable for me. The first couple of miles were about 8:45, but settled into an 8:30 pace for most of the run. The last 5 miles were all under 8:20, with mile 20 the fastest at 8:07.
I ran my same old loop, but doubled back after 10.6 miles, so that I hit 20 at the beginning of the rec trail. I was ready to quit at 20, so walked back to work, stopped for some Gatorade, and didn't end up back in the office until 9:30.
Overall, the run felt pretty good. Choked down a Gu packet at mile 8 and mile 14, but didn't stop for any water. Only the last mile or so was rough, and that always seems to be the case, regardless of distance. I wasn't tempted to quit at any point, so did not need to draw on any extraordinary inner resources. This was my first 20-miler, so am happy to have broken that barrier. Have had a couple of sharp pains in my left inner shin/calf since returning; hope those were just isolated twitches and that I'll be ready for speed work again on Monday.
Wednesday, July 22, 2009
Week minus 13 - Tempo
7.00 miles Garmin Connect
53:08
7:35 pace
Chris joined me again today, which always picks up the pace and makes the run more enjoyable. The miles go quicker when we're chatting.
The goal today was to do miles 2-5 at a 7:29 pace. We easily exceeded that - 7:15 average for those 4 miles. Weather was muggy, but not too hot.
Planning to do my first 20-miler before work on Friday. If I get up at 4:30, I should be in the office at 5:30 and on the road by 6:00. If all goes well, that should get me back before 9:00. It would be more convenient on Saturday, but I would like to have two days to recover before the next speed workout on Monday.
53:08
7:35 pace
Chris joined me again today, which always picks up the pace and makes the run more enjoyable. The miles go quicker when we're chatting.
The goal today was to do miles 2-5 at a 7:29 pace. We easily exceeded that - 7:15 average for those 4 miles. Weather was muggy, but not too hot.
Planning to do my first 20-miler before work on Friday. If I get up at 4:30, I should be in the office at 5:30 and on the road by 6:00. If all goes well, that should get me back before 9:00. It would be more convenient on Saturday, but I would like to have two days to recover before the next speed workout on Monday.
Monday, July 20, 2009
Week minus 13 - Speed Intervals
7.81 miles Garmin Link
10-20 minutes warm-up
5X1000K, 400K RI
3:58
4:06
3:54
3:51
3:46
Average: 3:55 Target: 4:03
10-20 minutes cool-down
Ran with Chris this morning - hit time on the speed intervals, but had to walk the rest intervals starting with the third one.
10-20 minutes warm-up
5X1000K, 400K RI
3:58
4:06
3:54
3:51
3:46
Average: 3:55 Target: 4:03
10-20 minutes cool-down
Ran with Chris this morning - hit time on the speed intervals, but had to walk the rest intervals starting with the third one.
Saturday, July 18, 2009
Saturday Loop - 13 miles
13.01 miles Garmin Link
1:48:25
8:20 pace
Wanted to do 17 miles this morning to finish up the runs for the week 14 repeat, but was still feeling a bit weak, and 13 was all I could handle. Did run at a little faster pace than the 8:45 called for with the 17-miler, so effort-wise maybe it evens out. Finally got a good night's sleep last night; if I can repeat that tonight and Sunday, hope to be in good shape for Monday's speed intervals. Chris said he might come along.
That's Boathouse Row across the Schuylkill River taken with my iPhone. I was hoping it would work for taking pictures while running, but I'm afraid it might not be fast enough. Maybe good enough for the web; we'll see.
Wednesday, July 15, 2009
Week -14(3) Tempo (7 miles)
7.11 miles Garmin Link
55:14
7:46 pace
1 mile warm-up
5 miles @ 7:33 avg (7:44 target)
1 mile cool-down
Tired today - haven't been sleeping well after a week off. Hope to get back on track with a long run Friday or Saturday.
55:14
7:46 pace
1 mile warm-up
5 miles @ 7:33 avg (7:44 target)
1 mile cool-down
Tired today - haven't been sleeping well after a week off. Hope to get back on track with a long run Friday or Saturday.
Wednesday, July 8, 2009
Monday, July 6, 2009
Week -14(2) Speed Intervals
7.3 miles
Speed intervals:
1.5 mile warmup
1200M
1000M
800M
600M
400M
All with 200M RI
2.5 mile cooldown
I'm repeating week -14 after taking nearly two weeks off. Did the speed intervals this morning, but bungled the buttons on my Forerunner a couple of times and did not get good readings. I missed about half a mile when I accidentally hit the start(stop) button instead of the lap button starting the first interval. I ran about 2k farther than last time. This continues to be my toughest workout.
I've reset the progress-o-meter to monitor a new goal of 1200 miles for calendar year 2009. As you can see, I have about an 80-mile deficit to make up just to get on pace. If I can maintain 30-35 miles/week with this training schedule, and don't have a lot more downtime, maybe I can make the goal.
Speed intervals:
1.5 mile warmup
1200M
1000M
800M
600M
400M
All with 200M RI
2.5 mile cooldown
I'm repeating week -14 after taking nearly two weeks off. Did the speed intervals this morning, but bungled the buttons on my Forerunner a couple of times and did not get good readings. I missed about half a mile when I accidentally hit the start(stop) button instead of the lap button starting the first interval. I ran about 2k farther than last time. This continues to be my toughest workout.
I've reset the progress-o-meter to monitor a new goal of 1200 miles for calendar year 2009. As you can see, I have about an 80-mile deficit to make up just to get on pace. If I can maintain 30-35 miles/week with this training schedule, and don't have a lot more downtime, maybe I can make the goal.
Friday, July 3, 2009
Easing Back into Business - 10 miles
10.01 miles (Garmin link)
1:25:29
8:32 pace
Didn't end up running in New York, except for a short (1.32 mile) run down the Hudson Greenway on 6/29. Legs were painful from the 18-miler a good part of the week, and the late hours and irregular meals during the film festival kept me from feeling like exercise. Am just now recovering a sleep schedule; very busy all week since returning around midnight Monday - up early every day and hard to get to bed when I would like.
So this morning, still felt groggy and just wanted to do ten miles without pushing it. Was slowed down by police barricades near the Art Museum; now I realize that they were probably setting up for Independence Day festivities. That is usually where the fireworks show is. Had to take West River Drive instead of the more pleasant Kelly Drive path.
Was disturbed by the return of shinsplints while in New York - but legs are only a little sore this evening. Plan on returning to the marathon training schedule Monday. Hope sleep schedule is back on track by then.
Weight was 159 today. I see it was 173 at the end of June 2008, so there's been some modest weight loss. 150 is about as low as I've ever been since college, but since developing more muscle mass in my legs over the past year I might not get that low again.
1:25:29
8:32 pace
Didn't end up running in New York, except for a short (1.32 mile) run down the Hudson Greenway on 6/29. Legs were painful from the 18-miler a good part of the week, and the late hours and irregular meals during the film festival kept me from feeling like exercise. Am just now recovering a sleep schedule; very busy all week since returning around midnight Monday - up early every day and hard to get to bed when I would like.
So this morning, still felt groggy and just wanted to do ten miles without pushing it. Was slowed down by police barricades near the Art Museum; now I realize that they were probably setting up for Independence Day festivities. That is usually where the fireworks show is. Had to take West River Drive instead of the more pleasant Kelly Drive path.
Was disturbed by the return of shinsplints while in New York - but legs are only a little sore this evening. Plan on returning to the marathon training schedule Monday. Hope sleep schedule is back on track by then.
Weight was 159 today. I see it was 173 at the end of June 2008, so there's been some modest weight loss. 150 is about as low as I've ever been since college, but since developing more muscle mass in my legs over the past year I might not get that low again.
Subscribe to:
Posts (Atom)
