Thursday, October 27, 2011
Thursday, April 14, 2011
Tuesday, March 29, 2011
Sunday, January 16, 2011
Friday, January 14, 2011
DC Rainmaker is nice enough to run a contest on his blog for a free 310xt!
http://www.dcrainmaker.com/2011/01/garmin-forerunner-310xt-giveawayjanuary.html
http://www.dcrainmaker.com/2011/01/garmin-forerunner-310xt-giveawayjanuary.html
Wednesday, July 14, 2010
Saturday, December 12, 2009
New Goal - December Marathon
Sticky - The focus of this blog is going to shift into a maintenance mode over the next few months (a few short runs during the week and a somewhat-long run on weekends) in preparation for marathon training beginning in August. (Originally posted on 4/8/09)
Saturday, August 15, 2009
Tuesday, August 11, 2009
4.19m at CH (Repeats)
4.19m at 9.44 pace w/ Avg HR of 155 (Zone 2, 79.6% of max)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mile Splits:
10.27/149
8.95/152
9.20/159
9.52/160
1.63/163 (8.58 pace)
Splits in Intervals:
Split/Time/Dist/Pace/AvgHR/Max/HR
1/0:10:12/1/10:12/132/177
2/0:01:00/0.15/6:46/156/166
3/0:03:00/0.28/10:43/147/167
4/0:01:00/0.15/6:48/157/169
5/0:03:00/0.29/10:28/151/169
6/0:01:00/0.15/6:31/161/173
7/0:03:00/0.29/10:27/153/174
8/0:01:00/0.16/6:24/165/176
9/0:03:00/0.29/10:24/156/176
10/0:01:00/0.16/6:16/169/181
11/0:03:00/0.3/10:04/160/181
12/0:01:00/0.17/5:48/175/185
13/0:03:00/0.29/10:11/164/186
14/0:05:24/0.52/10:27/158/165
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This was a 1mile/1min/3min/1mile speedwork session where I just ran the 1 minute "really fast" and backed way off on the 3 minute recoveries (10min/mile+). I also cut the cooldown about a quarter to a third of a mile short because I didn't want to skyrocket the HR going up the hill to the house.
I was a little surprised when I saw those interval paces above...I didn't realize I was running that fast, especially the sub-6min/mile one. I also liked that my later intervals were faster than the earlier ones.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Mile Splits:
10.27/149
8.95/152
9.20/159
9.52/160
1.63/163 (8.58 pace)
Splits in Intervals:
Split/Time/Dist/Pace/AvgHR/Max/HR
1/0:10:12/1/10:12/132/177
2/0:01:00/0.15/6:46/156/166
3/0:03:00/0.28/10:43/147/167
4/0:01:00/0.15/6:48/157/169
5/0:03:00/0.29/10:28/151/169
6/0:01:00/0.15/6:31/161/173
7/0:03:00/0.29/10:27/153/174
8/0:01:00/0.16/6:24/165/176
9/0:03:00/0.29/10:24/156/176
10/0:01:00/0.16/6:16/169/181
11/0:03:00/0.3/10:04/160/181
12/0:01:00/0.17/5:48/175/185
13/0:03:00/0.29/10:11/164/186
14/0:05:24/0.52/10:27/158/165
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This was a 1mile/1min/3min/1mile speedwork session where I just ran the 1 minute "really fast" and backed way off on the 3 minute recoveries (10min/mile+). I also cut the cooldown about a quarter to a third of a mile short because I didn't want to skyrocket the HR going up the hill to the house.
I was a little surprised when I saw those interval paces above...I didn't realize I was running that fast, especially the sub-6min/mile one. I also liked that my later intervals were faster than the earlier ones.
Monday, August 10, 2009
Cross Training - Cycling
Did the first XT of my FIRST training plan.
Did 45 minutes on the stationary bike at work. 15 minutes of easy spinning at level 1, then 15 minutes of level 2 and 3 and 4, then finished off with 15 minutes at level 2.
Was monitoring my HR manually and was only getting around 21 beats per 10 seconds, equating to about 126 HR, which is below 66% MHR.
My legs felt pretty worn out at the end of it and they were still tired late into the evening as I climbed stairs and so forth.
Did 45 minutes on the stationary bike at work. 15 minutes of easy spinning at level 1, then 15 minutes of level 2 and 3 and 4, then finished off with 15 minutes at level 2.
Was monitoring my HR manually and was only getting around 21 beats per 10 seconds, equating to about 126 HR, which is below 66% MHR.
My legs felt pretty worn out at the end of it and they were still tired late into the evening as I climbed stairs and so forth.
Tuesday, July 28, 2009
4.30m at work (Hills)
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.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
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.
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.
Saturday, July 18, 2009
8.26m at Sandhills (LSD)
8.26m at 9.17 pace w/ Avg HR of 157 (Zone 2, 80.6% of max)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Not gonna do splits on this long run but needless to say the last few miles were fast, with the last clocking in at 8.68 (HR - 164)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This is the run where we leave the wife's mom's house, meander around the neighborhood a bit, and then hit up Sandhills and head back to the house. This is usually a hot and difficult course, in which we usually do poorly, but I'm not exactly sure why. The elevation profile is not that bad, maybe it's all the concrete running and the consequent heat.
Anyway, it wasn't as hot and wasn't as difficult this time, as this was the fastest and longest run of the pre-plan season. Jen did extremely well, even "pulling" me along for a bit around Sandhills. She's really made a lot of progress from the first time we ran this particular course (4/19/09) when we only did 5.23 miles. Each week has been a little longer, but this time we made big strides in pace.
It was sunny, so I wore my halo headband, white running hat, and shorts (no shirt). I was soaked afterwards and was really tired while trying to mow the lawn.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Not gonna do splits on this long run but needless to say the last few miles were fast, with the last clocking in at 8.68 (HR - 164)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This is the run where we leave the wife's mom's house, meander around the neighborhood a bit, and then hit up Sandhills and head back to the house. This is usually a hot and difficult course, in which we usually do poorly, but I'm not exactly sure why. The elevation profile is not that bad, maybe it's all the concrete running and the consequent heat.
Anyway, it wasn't as hot and wasn't as difficult this time, as this was the fastest and longest run of the pre-plan season. Jen did extremely well, even "pulling" me along for a bit around Sandhills. She's really made a lot of progress from the first time we ran this particular course (4/19/09) when we only did 5.23 miles. Each week has been a little longer, but this time we made big strides in pace.
It was sunny, so I wore my halo headband, white running hat, and shorts (no shirt). I was soaked afterwards and was really tired while trying to mow the lawn.
Thursday, July 16, 2009
5m at the Dam (Tempo)
5 miles @ 8.38 pace w/ avg HR of 167 (Zone 3 or 85.5% of max HR)
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8.77/152 - A little too fast for a proper warmup.
8.18/161
8.00/170
7.70/179 - The heat & humidity finally got to me and spiked my HR. Nice pace though.
9.23/173 - Even this slow cooldown couldn't bring my HR down to Zone 2.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This was a bit of a rough morning. Things didn't go as planned, had to back to the house TWICE for things I forgot, etc. So, I didn't arrive at the running spot until late and decided to bag the 6 miler and do 5 instead. Wasn't entirely motivated to run either which helped that decision.
It was hot and humid out, much more humid than my run here last Thursday. I wore shorts and a short sleeved tech t and both were completely soaked by the end of the run. Seemed like there was a headwind in both directions too...hate when that happens.
Took me forever to cool down too and I was still sweating while trying to work at my desk a full 30 minutes later.
Oh well, I got the miles in.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
8.77/152 - A little too fast for a proper warmup.
8.18/161
8.00/170
7.70/179 - The heat & humidity finally got to me and spiked my HR. Nice pace though.
9.23/173 - Even this slow cooldown couldn't bring my HR down to Zone 2.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This was a bit of a rough morning. Things didn't go as planned, had to back to the house TWICE for things I forgot, etc. So, I didn't arrive at the running spot until late and decided to bag the 6 miler and do 5 instead. Wasn't entirely motivated to run either which helped that decision.
It was hot and humid out, much more humid than my run here last Thursday. I wore shorts and a short sleeved tech t and both were completely soaked by the end of the run. Seemed like there was a headwind in both directions too...hate when that happens.
Took me forever to cool down too and I was still sweating while trying to work at my desk a full 30 minutes later.
Oh well, I got the miles in.
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