10 miles at 9.35 pace w/ avg HR of 154
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I'm not going to bother breaking out all 10 miles here. Basically, I started off really slow 10.22 min/miles and finished up fairly strong at right around 9 min/miles.
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That's pretty much what I wanted out of the run. I started out the first half by pushing D in the stroller with Ollie on the side. Then, after 5, I handed them off to Jen and ran the final 5 mile loop by myself.
Digression: It's funny the disparity with how people react to you when you're with dog or with child...you get all kinds of smiles and greetings when you're pushing a stroller...or especially if you have a dog...and even moreso with a "gadget" the way I have Ollie hooked up on the stroller. But when I'd pass the exact same people without kid or dog...they wouldn't even give so much as a sideways glance. Too funny.
Anyway, I purposely kept my HR in the 150's on this run and, incidentally, averaged the same HR as my 5 mile LSD back on 2/22, but with a little more speed.
This was a distance PR, btw. The longest run in my 10k training schedule and the farthest I expect to go until I potentially start marathon training in August.
Now begins the taper.
Showing posts with label Riverfront. Show all posts
Showing posts with label Riverfront. Show all posts
Sunday, March 22, 2009
Thursday, March 19, 2009
7.56m @ Riverfront
7.56m at 8.32 pace w/ avg HR of 171
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1st mile in 8.73 @ 150 - Warmup mile.
2nd mile in 8.62 @ 169 - Having a hard time finding my pace obviously.
3rd mile in 8.20 @ 173 - This is more like it.
4th mile in 8.15 @ 174 - Steadily dialing that pace in...
5th mile in 8.20 @ 176 - More of the same.
6th mile in 8.08 @ 177 - Feeling stronger and it's showing.
7th mile in 8.02 @ 179 - Probably overdoing it now.
remaining in 4.87 (8.70 min/mile) @ 177 - Not that great of a cooldown.
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This was a 1/6/1 "tempo" run where I was supposed to do a warmup mile, then six miles at "MT" pace (i.e. 10k pace plus 15-20sec), then a cooldown mile. I pretty much skipped the true "cool down" and just did a half mile slow pace and then a half mile walk to the car (not counted in the total!) to cool down.
Weather was nice, sunny and in the 60's.
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Commentary:
Had some pretty bad stomach cramps for a good 12+ hours afterwards. Maybe it was because I delayed getting some food in my stomach for awhile (had to pick up the kid from the parents and drive home to eat). So despite what I said about my OJ/water concoction below, I'm gonna experiment with having gatorade on these long (60min+) runs going forward.
Also, the Mizuno is still giving me blisters, but only on my right foot, on the inside of the ball and on the tips of my #2 and #3 toes. The nylon dress sock trick didn't help this time, so I'm going to have to figure something else out soon. I did loosen the laces a little so maybe that will help next time around.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
1st mile in 8.73 @ 150 - Warmup mile.
2nd mile in 8.62 @ 169 - Having a hard time finding my pace obviously.
3rd mile in 8.20 @ 173 - This is more like it.
4th mile in 8.15 @ 174 - Steadily dialing that pace in...
5th mile in 8.20 @ 176 - More of the same.
6th mile in 8.08 @ 177 - Feeling stronger and it's showing.
7th mile in 8.02 @ 179 - Probably overdoing it now.
remaining in 4.87 (8.70 min/mile) @ 177 - Not that great of a cooldown.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This was a 1/6/1 "tempo" run where I was supposed to do a warmup mile, then six miles at "MT" pace (i.e. 10k pace plus 15-20sec), then a cooldown mile. I pretty much skipped the true "cool down" and just did a half mile slow pace and then a half mile walk to the car (not counted in the total!) to cool down.
Weather was nice, sunny and in the 60's.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Commentary:
Had some pretty bad stomach cramps for a good 12+ hours afterwards. Maybe it was because I delayed getting some food in my stomach for awhile (had to pick up the kid from the parents and drive home to eat). So despite what I said about my OJ/water concoction below, I'm gonna experiment with having gatorade on these long (60min+) runs going forward.
Also, the Mizuno is still giving me blisters, but only on my right foot, on the inside of the ball and on the tips of my #2 and #3 toes. The nylon dress sock trick didn't help this time, so I'm going to have to figure something else out soon. I did loosen the laces a little so maybe that will help next time around.
Thursday, March 12, 2009
8m Tempo at Riverfront
8 miles at 8.43 pace w/ avg HR of 171
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1st mile in 8.62 @ 150 - Warmup mile. Probably a little too fast.
2nd mile in 7.97 @ 175 - First tempo run @ 10k pace. Looks like I did a pretty good job of guesstimating my pace just by feel. 7.97 would give me a 49.41 10k.
3rd mile in 8.92 @ 168 - Recovery mile.
4th mile in 7.85 @ 178 - Another good job at estimating my 10k pace.
5th mile in 8.08 @ 180 - Fell off a little here, but it was the second half of a 2 mile tempo and the overall average is still within 10k pace. Plus there were some pretty good headwinds.
6th mile in 8.98 @ 171 - Recovery mile.
7th mile in 7.90 @ 179 - Another pretty good 10k pace mile.
8th mile in 9.15 @ 173 - Cooldown.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This was a good tempo run session. I pretty much achieved my goals and I wasn't completely exhausted at the end. Within an hour of getting home, eating dinner, etc, I felt completely fine.
Those tempo intervals were pretty tough though, much tougher than previous ones run on the treadmill. I'm glad I did this one outside, but it makes me wonder about maintaining that pace for 6.2 straight miles. Here's hoping that the adrenaline from the race event itself will offset that.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
1st mile in 8.62 @ 150 - Warmup mile. Probably a little too fast.
2nd mile in 7.97 @ 175 - First tempo run @ 10k pace. Looks like I did a pretty good job of guesstimating my pace just by feel. 7.97 would give me a 49.41 10k.
3rd mile in 8.92 @ 168 - Recovery mile.
4th mile in 7.85 @ 178 - Another good job at estimating my 10k pace.
5th mile in 8.08 @ 180 - Fell off a little here, but it was the second half of a 2 mile tempo and the overall average is still within 10k pace. Plus there were some pretty good headwinds.
6th mile in 8.98 @ 171 - Recovery mile.
7th mile in 7.90 @ 179 - Another pretty good 10k pace mile.
8th mile in 9.15 @ 173 - Cooldown.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This was a good tempo run session. I pretty much achieved my goals and I wasn't completely exhausted at the end. Within an hour of getting home, eating dinner, etc, I felt completely fine.
Those tempo intervals were pretty tough though, much tougher than previous ones run on the treadmill. I'm glad I did this one outside, but it makes me wonder about maintaining that pace for 6.2 straight miles. Here's hoping that the adrenaline from the race event itself will offset that.
Sunday, February 22, 2009
5.09 @ Riverfront (EZ)
5.09 miles at Riverfront at 9.43 pace w/ avg HR of 154.
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1st mile in 9.75 @ 148
2nd mile in 9.63 @ 153
3rd mile in 9.40 @ 155
4th mile in 9.10 @ 157
5th mile in 9.33 @ 159
remaining .09 in 8.44 avg pace w/ 160 HR
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After my "LT" run on Saturday that left me a little drained, I wasn't really up for my normal speedwork session on Sunday. So, I just subbed in an LSD or recovery run instead. Atypically, I also ran on an almost completely flat course, but I was pushing my 50lb son in a jogging stroller the whole time to offset.
My goal was to run a very comfortable pace and just see how the pace/time worked out. Obviously, the stroller slowed me down some but I'm fine with that considering how low my HR stayed. I also felt great afterwards and did some strenuous yard work later in the day with no ill effects. This was a textbook (for me) recovery run.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
1st mile in 9.75 @ 148
2nd mile in 9.63 @ 153
3rd mile in 9.40 @ 155
4th mile in 9.10 @ 157
5th mile in 9.33 @ 159
remaining .09 in 8.44 avg pace w/ 160 HR
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
After my "LT" run on Saturday that left me a little drained, I wasn't really up for my normal speedwork session on Sunday. So, I just subbed in an LSD or recovery run instead. Atypically, I also ran on an almost completely flat course, but I was pushing my 50lb son in a jogging stroller the whole time to offset.
My goal was to run a very comfortable pace and just see how the pace/time worked out. Obviously, the stroller slowed me down some but I'm fine with that considering how low my HR stayed. I also felt great afterwards and did some strenuous yard work later in the day with no ill effects. This was a textbook (for me) recovery run.
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