4.30 miles @ 8.64 pace w/ avg HR of 167 (Zone 3, 85.9% of MHR)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8.65/152 - Kept pace under control on this long downhill.
8.40/159 - 2/3s of this was downhill but that remaining third was tough!
8.67/175 - Rolling hills spiked the HR
8.85/179 - More of the same.
2.58/182 (8.60 pace)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I skipped the treadmill and decided to brave the elements (85 degrees with 70% humidity, and really sunny). Probably not a good idea but at least it got me off the treadmill.
LOE was pretty high on this especially on those hills. I tried to recover on the downhills, but the heat/humidity/bright-sun punished my efforts.
Tuesday, July 28, 2009
Monday, July 27, 2009
New Annual Mileage PR...and counting.
I just noticed in the running log that I've eclipsed my personal annual mileage PR *already* for 2009.
The log shows 539 miles so far in 2009, with 2008 only totaling 472 from Jan to Dec. Not interested in looking up the previous 7+ years mostly because I know that the total won't even come close to the 2008 one, since my running schedule pretty much ended for the most part after CRBR each year due to burnout.
Weekly mileage for the year so far is right at 20mpw on average too, compared to about 11.25 in 2008. I know that number is going to go up even more once Marathon training starts in a couple of weeks.
The log shows 539 miles so far in 2009, with 2008 only totaling 472 from Jan to Dec. Not interested in looking up the previous 7+ years mostly because I know that the total won't even come close to the 2008 one, since my running schedule pretty much ended for the most part after CRBR each year due to burnout.
Weekly mileage for the year so far is right at 20mpw on average too, compared to about 11.25 in 2008. I know that number is going to go up even more once Marathon training starts in a couple of weeks.
Sunday, July 26, 2009
6.14m Trail Run (EZ)
6.14 miles @ 10.05 pace w/ Avg HR of 152 (Zone 2, 78.2% of MHR)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
9.32/141
9.75/150 - Entered the trail halfway thru this split
9.90/150 - Downhill trail portion
11.23/155 - Serious uphills on Trail
10.48/155 - More uphills
9.70/161
1.33/166 (9.29 pace)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This was a run from my house, to the trailhead at H Forest, then the 3 mile loop, and then back to the base of my neighborhood.
I was determined to make this an "easy" pace and consequently keep my HR in the 150's or below. I significantly slowed down on the trails just for that reason.
Only saw 2 people on the trail this day: A jogger that joined in at the parking lot about half way through, she didn't pass me despite my sloooow pace in that section...and a mtn biker who I kept hearing behind me for a good quarter mile before he finally "on yo left" and passed me. He was really creeping me out just hanging around back there, but I suppose I could've heard him way in advance of his catching me. Still I kept an eye on him as he went by.
Running log shows this as my second best jaunt on this particular course yet according to my HR Efficiency score . I ran it 2 weeks ago "fast" and recorded my best showing, but running it slow this time wasn't far behind. I guess the ol' ticker is really shaping up.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
9.32/141
9.75/150 - Entered the trail halfway thru this split
9.90/150 - Downhill trail portion
11.23/155 - Serious uphills on Trail
10.48/155 - More uphills
9.70/161
1.33/166 (9.29 pace)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This was a run from my house, to the trailhead at H Forest, then the 3 mile loop, and then back to the base of my neighborhood.
I was determined to make this an "easy" pace and consequently keep my HR in the 150's or below. I significantly slowed down on the trails just for that reason.
Only saw 2 people on the trail this day: A jogger that joined in at the parking lot about half way through, she didn't pass me despite my sloooow pace in that section...and a mtn biker who I kept hearing behind me for a good quarter mile before he finally "on yo left" and passed me. He was really creeping me out just hanging around back there, but I suppose I could've heard him way in advance of his catching me. Still I kept an eye on him as he went by.
Running log shows this as my second best jaunt on this particular course yet according to my HR Efficiency score . I ran it 2 weeks ago "fast" and recorded my best showing, but running it slow this time wasn't far behind. I guess the ol' ticker is really shaping up.
Saturday, July 25, 2009
8.50m at Lost Creek (LSD)
8.5 miles @ 9.34 pace w/ avg HR of 156 (Zone 2, 80.1% of MHRR)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
No splits here again, but suffice to say we slowed down on some of the hills in the middle and screamed down LC on the way home with the last full mile at 8.83 pace, with the last half mile at sub 8mm pace.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
When we awoke early Saturday morning, I checked the weather channel and saw that the the current temp was 75 (decent) with humidity at 94% (very bad). We were out of milk so I subbed my normal cheerios breakfast with a PB&J/H instead. Had a cup of coffee and off we went around 7am.
It was a decent enough run, I managed to keep the pace in check but the gravel roads in H Forest were more rough than normal and we had a lot of difficulty "finding a line" through it. I was glad to be out of it and up on Broad River before coming down LC. We took watered-down Gatorade at about 4 miles (half) and finished it at around 5.5 miles. We experimented with adding about 1/3 can of Red Bull to it this time and though I could still taste it, it wasn't too bad.
Eventually I'm going to get us to where we don't take fluids until every 45 minutes, but right now it's so hot, that I'm doing it at the roughly halfway point.
Jen did very well in this run and even kept up with me in that tempo-ish final mile and a half that we did.
Wildlife count: 5 thumpers and 1 bambi
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
No splits here again, but suffice to say we slowed down on some of the hills in the middle and screamed down LC on the way home with the last full mile at 8.83 pace, with the last half mile at sub 8mm pace.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
When we awoke early Saturday morning, I checked the weather channel and saw that the the current temp was 75 (decent) with humidity at 94% (very bad). We were out of milk so I subbed my normal cheerios breakfast with a PB&J/H instead. Had a cup of coffee and off we went around 7am.
It was a decent enough run, I managed to keep the pace in check but the gravel roads in H Forest were more rough than normal and we had a lot of difficulty "finding a line" through it. I was glad to be out of it and up on Broad River before coming down LC. We took watered-down Gatorade at about 4 miles (half) and finished it at around 5.5 miles. We experimented with adding about 1/3 can of Red Bull to it this time and though I could still taste it, it wasn't too bad.
Eventually I'm going to get us to where we don't take fluids until every 45 minutes, but right now it's so hot, that I'm doing it at the roughly halfway point.
Jen did very well in this run and even kept up with me in that tempo-ish final mile and a half that we did.
Wildlife count: 5 thumpers and 1 bambi
Thursday, July 23, 2009
6 miles at the Dam (Tempo)
6m at 8.54 pace w/ Avg HR 166 (Zone 3, 85.3% of max)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8.70/151
8.48/163 - Thus concludes the warmup, which of course, was faster than it should be.
8.05/168
7.82/176 - Hitting 10k pace here, with the subsequent spike in HR.
8.68/172 - Trying to cooldown.
9.48/169 - Ditto
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Felt like this run had a high LOE. Wasn't jazzed about it to start with and that followed through the run, despite the fact that I turned in some decent numbers in the middle tempo portion. I think I'm overdoing the speedwork again and I need to either change this Thursday run to a true Easy workout, or do that with the Sunday run. Despite the fact that the pace I'm running Saturdays is "easy," it's still a long run so that's stressing my system in itself. I think I'll start doing the Sunday runs as easy and stick to the FIRST plan for Tues/Thurs/Saturday.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8.70/151
8.48/163 - Thus concludes the warmup, which of course, was faster than it should be.
8.05/168
7.82/176 - Hitting 10k pace here, with the subsequent spike in HR.
8.68/172 - Trying to cooldown.
9.48/169 - Ditto
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Felt like this run had a high LOE. Wasn't jazzed about it to start with and that followed through the run, despite the fact that I turned in some decent numbers in the middle tempo portion. I think I'm overdoing the speedwork again and I need to either change this Thursday run to a true Easy workout, or do that with the Sunday run. Despite the fact that the pace I'm running Saturdays is "easy," it's still a long run so that's stressing my system in itself. I think I'll start doing the Sunday runs as easy and stick to the FIRST plan for Tues/Thurs/Saturday.
Tuesday, July 21, 2009
4.50m on Treadmill (Repeats)
4.50m at 8.52 pace w/ Avg HR of 157
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
9.52/141
7.27/168
8.40/159
8.40/164
4.73/154 (9.50 pace)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This was a 1/1/.50/1/1 repeat run where I did the fast repeats at 7:19 pace (Why the odd number? That's what the treadmill had between 7:26 and 7:13.)
I basically did this exact same run last Tuesday except the repeats were a hair slower (repeat 1 was at 7:30 pace instead of 7:19). This was a better speed this time because it worked my HR a little more, as would be expected out of interval/repeats.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
9.52/141
7.27/168
8.40/159
8.40/164
4.73/154 (9.50 pace)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This was a 1/1/.50/1/1 repeat run where I did the fast repeats at 7:19 pace (Why the odd number? That's what the treadmill had between 7:26 and 7:13.)
I basically did this exact same run last Tuesday except the repeats were a hair slower (repeat 1 was at 7:30 pace instead of 7:19). This was a better speed this time because it worked my HR a little more, as would be expected out of interval/repeats.
Sunday, July 19, 2009
6.21m on Lost Creek (LT)
6.21 miles at 8.10 pace w/ Avg HR of 162 (Zone 3, 83.1% of max)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8.12/149
8.45/159
8.37/162
8.13/164
7.96/166
7.63/170
1.66/175 (7.90 pace)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I had planned to do only 6 here, but was feeling so good that I made it an actual 10k. It was around 845am when I left, having let Jen do her run first in the morning. It was still pleasantly cool/dry at this time and I'm sure that's why I was running so well. I wore my new Brooks running shorts (no shirt) and they performed very well. They really seem to do a better job at wicking the sweat away and were drier than my normal shorts are. I'm going to hold off on final judgement until I run longer and in hotter conditions, but I'm encouraged.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8.12/149
8.45/159
8.37/162
8.13/164
7.96/166
7.63/170
1.66/175 (7.90 pace)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
I had planned to do only 6 here, but was feeling so good that I made it an actual 10k. It was around 845am when I left, having let Jen do her run first in the morning. It was still pleasantly cool/dry at this time and I'm sure that's why I was running so well. I wore my new Brooks running shorts (no shirt) and they performed very well. They really seem to do a better job at wicking the sweat away and were drier than my normal shorts are. I'm going to hold off on final judgement until I run longer and in hotter conditions, but I'm encouraged.
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