7.10 miles in 8.48 pace w/ HR of 168.
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1st mile in 8.45 @ 150
2nd in 8.50 @ 171
3rd in 8.48 @ 169
4th in 8.32 @ 175
5th in 8.55 @ 172
6th in 8.55 @ 167
7th (and extra) in 9.38 (8.53 pace) @ 171
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This was a good solid LSD. Pace was consistent, the HR got up a little more than I'd like but this is a hilly course so that's expected. Temp was in the low 50's and I don't recall any wind factor.
Saturday, February 14, 2009
Tuesday, February 10, 2009
3.46 @ TSFG
3.46m at 8.36 pace w/ HR of 162
1st mile in 8.48 @ 150 - After my last few runs on this course, I am reeeeeaally trying to keep my pace down on this first mile or so. 8.48 is still pretty fast. At least my HR is flat.
2nd mile in 8.20 @ 157 - Most of this mile was still downhill, so that would explain the pace increase.
3rd mile in 8.56 @ 174 - Okay, this was after the turnaround point so all of this was uphill, steep uphill, so that's why the HR suffered. I even tried to moderate my HR by taking brief walking spells. That, along with the fact there was a good headwind hitting me, I think this is a decent pace.
Remainder .46 at 3.70 @ 176 - HR continues to suffer through these uphill sections.
I do this thing where I calculate my pace together with my HR to come up with a "HR Efficiency Score." Basically, it's a measure of how fast I can go while keeping my HR in check. This run scored pretty high on that scale, so that makes me feel a little better after the past couple of sub-par runs I had.
1st mile in 8.48 @ 150 - After my last few runs on this course, I am reeeeeaally trying to keep my pace down on this first mile or so. 8.48 is still pretty fast. At least my HR is flat.
2nd mile in 8.20 @ 157 - Most of this mile was still downhill, so that would explain the pace increase.
3rd mile in 8.56 @ 174 - Okay, this was after the turnaround point so all of this was uphill, steep uphill, so that's why the HR suffered. I even tried to moderate my HR by taking brief walking spells. That, along with the fact there was a good headwind hitting me, I think this is a decent pace.
Remainder .46 at 3.70 @ 176 - HR continues to suffer through these uphill sections.
I do this thing where I calculate my pace together with my HR to come up with a "HR Efficiency Score." Basically, it's a measure of how fast I can go while keeping my HR in check. This run scored pretty high on that scale, so that makes me feel a little better after the past couple of sub-par runs I had.
Monday, February 9, 2009
Taking Today Off - Doing the "Easy" runs
I normally take Mondays off as a rest day but I had planned to do the gym instead as the rest of my week's schedule is screwed up (big event on Wednesday will preclude me from running that day so was moving my gym up from Tuesday to Monday and my run from Wednesday to Tuesday).
Anyway, I'm still a little sore and tired from the weekend so I think it's a good sign that I need some rest.
One of the big things I learned in training last year is that you have to take those "easy" runs as just that, "easy." I have this bad habit of getting out there and watching my GPS and thinking I can run harder, that I need to run harder every time out in order to meet my goals. Not only does that make it where you dread the run beforehand, but it doesn't give your cardio system the proper workout. You don't need to "redline" your cardio system every time out...it's actually better to give it a mild workout most of the time, saving the "redline" for speed sessions.
I had been ignoring this advice for years and would wind up completely burned out on running by the time the event had come. Then I wouldn't want ANYthing to do with running afterwards. Last year, I changed my strategy and in the last month of training started doing true "easy" runs when I was supposed to and I was much fresher for the 10k event, setting a PR as a result. Probably more importantly, I continued to run afterwards and even did another 10k 2 weeks later.
This year, I've found myself slipping into those old habits, especially on Saturday LSDs, and I need to nip this in the bud from here on out. I'm wearing a HR monitor for a reason, I need to listen to it.
Anyway, I'm still a little sore and tired from the weekend so I think it's a good sign that I need some rest.
One of the big things I learned in training last year is that you have to take those "easy" runs as just that, "easy." I have this bad habit of getting out there and watching my GPS and thinking I can run harder, that I need to run harder every time out in order to meet my goals. Not only does that make it where you dread the run beforehand, but it doesn't give your cardio system the proper workout. You don't need to "redline" your cardio system every time out...it's actually better to give it a mild workout most of the time, saving the "redline" for speed sessions.
I had been ignoring this advice for years and would wind up completely burned out on running by the time the event had come. Then I wouldn't want ANYthing to do with running afterwards. Last year, I changed my strategy and in the last month of training started doing true "easy" runs when I was supposed to and I was much fresher for the 10k event, setting a PR as a result. Probably more importantly, I continued to run afterwards and even did another 10k 2 weeks later.
This year, I've found myself slipping into those old habits, especially on Saturday LSDs, and I need to nip this in the bud from here on out. I'm wearing a HR monitor for a reason, I need to listen to it.
Sunday, February 8, 2009
5.00 @ CH
5.00 m @ 8.66 w/ HR of 171.
Basically this was another speedwork session where I started off with 1.50 miles of warmup, then did 3 half mile repeats at 10k pace, with half mile rest sessions in between. I finished up with a mile cooldown.
The repeats broke out like the following:
1st - 7.40 pace @ 180
2nd - 7.63 pace @ 180
3rd - 8.17 pace @ 179
I was doing well on the first 2 but that last one took a lot out of me. It's funny that my HR didn't go up though, as I felt like my LOE here was much higher.
The cooldown mile was slow (9min+) and I needed every bit of that slowness. This was a hard running session and I struggled.
It took a lot out of me the rest of the day too as I had a lot of lethargy and soreness. Maybe there's something else going on as I was also sneezing a lot (allergies?). Or, it could be that my LSD session the day before was too strenuous and I wasn't properly rested for this speed work.
Basically this was another speedwork session where I started off with 1.50 miles of warmup, then did 3 half mile repeats at 10k pace, with half mile rest sessions in between. I finished up with a mile cooldown.
The repeats broke out like the following:
1st - 7.40 pace @ 180
2nd - 7.63 pace @ 180
3rd - 8.17 pace @ 179
I was doing well on the first 2 but that last one took a lot out of me. It's funny that my HR didn't go up though, as I felt like my LOE here was much higher.
The cooldown mile was slow (9min+) and I needed every bit of that slowness. This was a hard running session and I struggled.
It took a lot out of me the rest of the day too as I had a lot of lethargy and soreness. Maybe there's something else going on as I was also sneezing a lot (allergies?). Or, it could be that my LSD session the day before was too strenuous and I wasn't properly rested for this speed work.
Saturday, February 7, 2009
6.79 @ Lost Creek
6.79m @ 8.42 pace w/ HR avg of 173.
1st mile in 8.38 @ 158 HR - Taking it easy here and haven't hit any hills yet so the HR is nice and low.
2nd mile in 8.50 @ 172 HR - This course has a steady uphill section in the second mile so the pace and HR suffered.
3rd mile in 8.43 @ 174 HR - Pace is steady and HR is steadily increasing, just like the elevation.
4th mile in 8.50 @ 177 HR - This was after the turnaround point. I'm pleased with the steady pace but wish the HR was lower.
5th mile in 8.38 @ 176 HR - Doing some downhills on this mile so the pace sped up but the HR remained steady (high).
6th mile in 8.27 @ 174 HR - Ditto for this mile.
Remainder in 6.80 @ 180 HR - Some steep uphills spiked my HR.
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This run was supposed to be an LSD but I pushed it a little too much I guess (a bad habit). I never felt that my breathing was any harder than "conversational" except for the very end so I don't know what happened with this. I ran basically the same course a week ago faster (8.25) w/ a lower HR (170). In the excuses department, I will blame it partly on the 3 cinnamon rolls I had about 45 minutes before starting. I'm usually a cheerios or PB&J guy for my pre-run meals but what can I say, my 9mo pregnant wife brought me cinnamon rolls in bed...how could I refuse?
Seriously, I need to take from this that I need to back off a bit on these LSD runs, more on this after my next entry.
1st mile in 8.38 @ 158 HR - Taking it easy here and haven't hit any hills yet so the HR is nice and low.
2nd mile in 8.50 @ 172 HR - This course has a steady uphill section in the second mile so the pace and HR suffered.
3rd mile in 8.43 @ 174 HR - Pace is steady and HR is steadily increasing, just like the elevation.
4th mile in 8.50 @ 177 HR - This was after the turnaround point. I'm pleased with the steady pace but wish the HR was lower.
5th mile in 8.38 @ 176 HR - Doing some downhills on this mile so the pace sped up but the HR remained steady (high).
6th mile in 8.27 @ 174 HR - Ditto for this mile.
Remainder in 6.80 @ 180 HR - Some steep uphills spiked my HR.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
This run was supposed to be an LSD but I pushed it a little too much I guess (a bad habit). I never felt that my breathing was any harder than "conversational" except for the very end so I don't know what happened with this. I ran basically the same course a week ago faster (8.25) w/ a lower HR (170). In the excuses department, I will blame it partly on the 3 cinnamon rolls I had about 45 minutes before starting. I'm usually a cheerios or PB&J guy for my pre-run meals but what can I say, my 9mo pregnant wife brought me cinnamon rolls in bed...how could I refuse?
Seriously, I need to take from this that I need to back off a bit on these LSD runs, more on this after my next entry.
Wednesday, February 4, 2009
4 miles at TSFG
4 miles EZ @ 8.48 pace w/ 161 HR.
1st mile in 8.45 @ 130 - I'm purposely trying to keep my pace down here. Most of this mile was downhill though so that's why the HR was so low.
2nd mile in 8.67 @ 170 - The reverse of the first mile, this is mostly uphill, which is why the HR spiked.
3rd mile in 8.55 @ 169 - Doing okay with the pace and HR here.
4th mile in 8.30 @ 174 - Finished up pretty strong as the course levelled out.
Decent middle of the week run for me. This is a hilly course so I got a better workout in than I would have on the treadmill. It would have been warmer though! It was 34 out and I was hitting some major headwinds that were just outright painful. I had on a longsleeve t and shorts, and my running gloves, which was comfortable when I could get some shelter from the wind at least.
1st mile in 8.45 @ 130 - I'm purposely trying to keep my pace down here. Most of this mile was downhill though so that's why the HR was so low.
2nd mile in 8.67 @ 170 - The reverse of the first mile, this is mostly uphill, which is why the HR spiked.
3rd mile in 8.55 @ 169 - Doing okay with the pace and HR here.
4th mile in 8.30 @ 174 - Finished up pretty strong as the course levelled out.
Decent middle of the week run for me. This is a hilly course so I got a better workout in than I would have on the treadmill. It would have been warmer though! It was 34 out and I was hitting some major headwinds that were just outright painful. I had on a longsleeve t and shorts, and my running gloves, which was comfortable when I could get some shelter from the wind at least.
Monday, February 2, 2009
4.50 of Repeats at CH
Sunday was speedwork so I did some repeats with an overall dist of 4.51 miles at 8.27 min pace with HR of 165.
I set the watch to do automatic half-mile splits.
1st half mile in 3.92 @ 116 - Way too fast, but this was mostly downhill and I was anxious about speedwork.
2nd half mile in 4.4 @ 164 - This is more like it.
3rd half mile in 4.15 @ 161 - Probably a little too fast but HR is doing great.
4th half mile in 3.68 @ 178 - First half-mile repeat at 5k pace. Solid 7.36 min pace. Would love to run a 5k at that pace. Haven't yet.
5th half mile in 4.52 @ 168 - Recovery half mile
Quarter mile in 2.25 @ 168 - Recovery quarter mile (.75 total) About a 9min pace.
Half mile in 3.73 @ 180 - 2nd half-mile repeat at 5k pace. Pace is still good at 7.46. Finishing this interval, I'd rate my effort level at a 9/10. I was hurting there at the end.
Recovery 1.25 miles at about 8.58 pace @ 172 HR - I didn't walk at all but maybe should have since I couldn't get that HR down below 170.
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It was 47 and sunny and I was perfectly comfortable in a sleeveless wicking shirt and shorts.
I set the watch to do automatic half-mile splits.
1st half mile in 3.92 @ 116 - Way too fast, but this was mostly downhill and I was anxious about speedwork.
2nd half mile in 4.4 @ 164 - This is more like it.
3rd half mile in 4.15 @ 161 - Probably a little too fast but HR is doing great.
4th half mile in 3.68 @ 178 - First half-mile repeat at 5k pace. Solid 7.36 min pace. Would love to run a 5k at that pace. Haven't yet.
5th half mile in 4.52 @ 168 - Recovery half mile
Quarter mile in 2.25 @ 168 - Recovery quarter mile (.75 total) About a 9min pace.
Half mile in 3.73 @ 180 - 2nd half-mile repeat at 5k pace. Pace is still good at 7.46. Finishing this interval, I'd rate my effort level at a 9/10. I was hurting there at the end.
Recovery 1.25 miles at about 8.58 pace @ 172 HR - I didn't walk at all but maybe should have since I couldn't get that HR down below 170.
~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
It was 47 and sunny and I was perfectly comfortable in a sleeveless wicking shirt and shorts.
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