8.05 miles @ 9.42 pace w/ Avg HR of 148 (Zone 2 or 76% of Max)
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Not gonna do splits here, but the run started out solid at 9.30, slowed down on the hilly gravel section in the middle (9.88 & 9.83), then finished up fast down the long downhill of LC with the last mile clocking at 8.62.
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This was the exact same course as last saturday (7/4), but a tiny bit slower (9.42 vs 9.37) but with a better HR average (148 vs 151). The temp was about the same both days, but the humidity on this run was higher.
I again carried a 22oz bottle at the small of my back, but chose the shorter version this time and had no trouble at all with it. We did the half-strength Orange gatorade again.
I was most proud of the wife though because she responded to my challenge at the end to push that last mile and she hung on with me all the way until we cooled down for the final stretch.
Saturday, July 11, 2009
Thursday, July 9, 2009
6m Tempo @ 8.39 Pace on LM Dam
6miles at 8.39 pace w/ avg HR of 167 (Zone 3)
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8.67/151
8.42/165
8.25/166
8.22/172
7.97/176
8.78/174
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I got up early and took the girl to daycare as soon as they opened and was at the dam by 650am, ran toward Lexington for 1 mile in order to add 2 miles to the normal dam 4 total. Unlike the dam, there were some rolling hills on this first section and it took a while for my legs to respond. They were a little stiff and flopping a little I thought. At this point I had worried about whether I had locked my truck and with reported break-ins in the area I thought I might stop and check on the way back. Decided against it when I got there though.
By the time I was on the dam I was in a groove and at that point where I was hurting just a little but knew it was just right for a Tempo run. The 5th mile was at/near my 10k pace so that was encouraging.
I really aimed for a 1/4/1 here with clear warmup and cool down miles. Could've done a little better I guess, but at least there's clear demarcation between the WU/CD and the tempo work.
Temp was about 70 and I was okay with my running tank and no hat/sunglasses. Shirt was soaked at the end and I didn't cool down fully until an hour later at my desk.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8.67/151
8.42/165
8.25/166
8.22/172
7.97/176
8.78/174
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I got up early and took the girl to daycare as soon as they opened and was at the dam by 650am, ran toward Lexington for 1 mile in order to add 2 miles to the normal dam 4 total. Unlike the dam, there were some rolling hills on this first section and it took a while for my legs to respond. They were a little stiff and flopping a little I thought. At this point I had worried about whether I had locked my truck and with reported break-ins in the area I thought I might stop and check on the way back. Decided against it when I got there though.
By the time I was on the dam I was in a groove and at that point where I was hurting just a little but knew it was just right for a Tempo run. The 5th mile was at/near my 10k pace so that was encouraging.
I really aimed for a 1/4/1 here with clear warmup and cool down miles. Could've done a little better I guess, but at least there's clear demarcation between the WU/CD and the tempo work.
Temp was about 70 and I was okay with my running tank and no hat/sunglasses. Shirt was soaked at the end and I didn't cool down fully until an hour later at my desk.
Tuesday, July 7, 2009
4.22 @ 8.44 @ TSFG (hill workout)
4.22 miles at 8.44 pace w/ avg HR of 167 (zone 3)
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8.23/154
8.40/160
8.45/177
8.63/176
1.92/177 (8.73 pace)
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When I went to get my gym bag from my truck, it was overcast out and the temp didn't feel too bad so I decided to avoid the dreadmill and do a hill workout outside instead. You really can't do anything BUT a hill workout near my work so that's my only option.
I hammered out the hills pretty well, but the course is an out and back with the out downhill and the back just the opposite. You can see that uphill hit on my 3rd split above with that crazy spike in HR. I was proud that I was able to at least hold onto my pace though.
As usual, I started out this run too fast but it's hard to do when flying down a series of long downhills. Temp was about 77 and I was okay with a running tee shirt and no hat/sunglasses.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8.23/154
8.40/160
8.45/177
8.63/176
1.92/177 (8.73 pace)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
When I went to get my gym bag from my truck, it was overcast out and the temp didn't feel too bad so I decided to avoid the dreadmill and do a hill workout outside instead. You really can't do anything BUT a hill workout near my work so that's my only option.
I hammered out the hills pretty well, but the course is an out and back with the out downhill and the back just the opposite. You can see that uphill hit on my 3rd split above with that crazy spike in HR. I was proud that I was able to at least hold onto my pace though.
As usual, I started out this run too fast but it's hard to do when flying down a series of long downhills. Temp was about 77 and I was okay with a running tee shirt and no hat/sunglasses.
Sunday, July 5, 2009
6m at 8.89 pace @ Harbison Forest
6 miles at 8.89 pace w/ avg HR of 169 (Zone 3) on half road and half trail.
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8.03/153
8.40/167 (entered the trail at the 1.5 marker)
8.65/170 (all trail)
10.28/170 (took some walk breaks so my HR wouldn't get out of hand)
9.42/174 (a few more walk breaks)
8.58/178 (all road downhill back home)
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This was a mid-morning run (around 930am) so it was starting to heat/steam up outside so I opted for a trail run, sacrificing pace for hopefully some cooler conditions. I started out way too fast though and paid for it on the trails. I had to take a few walk breaks as the steep trail hills were killing my HR (was hoping to stay in zone 3). I sweat a lot and it took me a long time to cool down at home while I watched the Roddick/Federer wimbledon final.
I don't think I saw a single other person on the trail on this run, which is rare on the weekend.
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8.03/153
8.40/167 (entered the trail at the 1.5 marker)
8.65/170 (all trail)
10.28/170 (took some walk breaks so my HR wouldn't get out of hand)
9.42/174 (a few more walk breaks)
8.58/178 (all road downhill back home)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This was a mid-morning run (around 930am) so it was starting to heat/steam up outside so I opted for a trail run, sacrificing pace for hopefully some cooler conditions. I started out way too fast though and paid for it on the trails. I had to take a few walk breaks as the steep trail hills were killing my HR (was hoping to stay in zone 3). I sweat a lot and it took me a long time to cool down at home while I watched the Roddick/Federer wimbledon final.
I don't think I saw a single other person on the trail on this run, which is rare on the weekend.
Saturday, July 4, 2009
Independance Day Long Run - 8.02 @ 9.37
8.02 miles at 9.37 pace w/ avg HR of 151 (Zone 2)
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Not going to do splits as they were all pretty even with the last mile being a little faster at 8.72/154
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Jen and I left around 715am in order to avoid the heat. Ran up Lost Creek, then veered off onto a gravel road into Harbison Forest in order to add some distance to the normal 7m out-and-back. This was my first run on this particular course. Wasn't bad. There was a lot of gravel so you had to pick your lines to avoid the really rough sections but I'd do it again. We didn't see a single person, but did spy 1 deer, and 3+ rabbits. No snakes though. There's another offshoot of the main gravel road that we chose that we can use to add on even more distance next time.
I carried watered down gatorade in a 22oz bike bottle which was a mistake. We didn't really need the water (unusally cool and dry for July 4th in SC) and the bottle was so tall that it rubbed my back. I solved the problem by moving my wrist band to cover it, but that fell off once.
Pace felt fine and we actually did a little more distance than planned (7.75). Stopped short of home and walked the remaining mile or so to cooldown.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Not going to do splits as they were all pretty even with the last mile being a little faster at 8.72/154
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Jen and I left around 715am in order to avoid the heat. Ran up Lost Creek, then veered off onto a gravel road into Harbison Forest in order to add some distance to the normal 7m out-and-back. This was my first run on this particular course. Wasn't bad. There was a lot of gravel so you had to pick your lines to avoid the really rough sections but I'd do it again. We didn't see a single person, but did spy 1 deer, and 3+ rabbits. No snakes though. There's another offshoot of the main gravel road that we chose that we can use to add on even more distance next time.
I carried watered down gatorade in a 22oz bike bottle which was a mistake. We didn't really need the water (unusally cool and dry for July 4th in SC) and the bottle was so tall that it rubbed my back. I solved the problem by moving my wrist band to cover it, but that fell off once.
Pace felt fine and we actually did a little more distance than planned (7.75). Stopped short of home and walked the remaining mile or so to cooldown.
Wednesday, June 10, 2009
4m of Repeats on the Gym Treadmill
4m @ 8.84 pace w/ avg HR of 153
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No splits on this one but it was 1 mile WU (9.5), then 4 quarter mile repeats at 7.5 pace w/ 9 pace in between. Finished up with a progressively slower 1m Cooldown at a final pace of 9.50
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I absolutely hate the treadmill on anything more than 3 miles, but it was 94 outside with 80% humidity, so I thought I'd run inside to avoid that. I had been doing hill work on my weekday "speed" runs, but since I was inside I opted for intervals instead.
It was pretty easy and I'll likely bump up the interval speed next time to something like 7.25 instead of 7.50.
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No splits on this one but it was 1 mile WU (9.5), then 4 quarter mile repeats at 7.5 pace w/ 9 pace in between. Finished up with a progressively slower 1m Cooldown at a final pace of 9.50
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I absolutely hate the treadmill on anything more than 3 miles, but it was 94 outside with 80% humidity, so I thought I'd run inside to avoid that. I had been doing hill work on my weekday "speed" runs, but since I was inside I opted for intervals instead.
It was pretty easy and I'll likely bump up the interval speed next time to something like 7.25 instead of 7.50.
Tuesday, June 9, 2009
Took a little break there...
...not from running, just from the blog. I guess I got a little busy, but I'm back now.
I'm likely not going to go back and update each of the running days, but here's a general update:
- Bought a Garmin 405 and handed the Timex S&D down to Jen
- Jen's been continuing the long runs each saturday and we've increased by .25m each saturday, with this coming weekend our first 7 miler together.
- Heat has been difficult with us having to do the runs earlier and earlier in the morning in order to have any sort of decent pace.
- Had a particularly good run this past Sunday, despite 80+ temps, the fact I was hungover from our anniversary concert weekend in Charlotte, and the fact I was pushing the boy in the jogging stroller. Just felt really good and strong and finished up the run in mid 8 pace considering it was in my hilly neighborhood.
I'm likely not going to go back and update each of the running days, but here's a general update:
- Bought a Garmin 405 and handed the Timex S&D down to Jen
- Jen's been continuing the long runs each saturday and we've increased by .25m each saturday, with this coming weekend our first 7 miler together.
- Heat has been difficult with us having to do the runs earlier and earlier in the morning in order to have any sort of decent pace.
- Had a particularly good run this past Sunday, despite 80+ temps, the fact I was hungover from our anniversary concert weekend in Charlotte, and the fact I was pushing the boy in the jogging stroller. Just felt really good and strong and finished up the run in mid 8 pace considering it was in my hilly neighborhood.
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