Monday
Off
Tuesday
Recovery
5.03 mi, 8:41/mi, 126 bpm
Wednesday
Aerobic + Speed
7.06 mi, 7:47/mi, 147 bpm
Did 8x100 pickups
Thursday
Unplanned off day. Didn't feel like running in the morning, was going to do it after work, but by the end of they day I was really tired and decided to just take an extra day off this week.
Friday
Med-Long
12.01 mi, 8:29/mi, 133 bpm
This run started out in the dark of the morning with me tripping over a speed bump because I was forced off the sidewalk due to a parked car! Let me tell you that dark speed bumps without yellow paint are very hard to see before the sun rises! Anyway, luckily I was wearing tights so I only removed 1 layer of skin from my knee! I walked off the pain for about 5 minutes and then decided I could still run so off I went! The rest of the run was great, it was a perfect morning with temps in the low 50's and plenty of sun once it came up.
Saturday
Aerobic
10.09 mi, 8:39/mi, 127 bpm
Sunday
Long Run
17.02 mi, 8:25/mi, 136 bpm
This run started out really great, it was a lot warmer than usual and I was very excited about that. When I left the apartment it was 72 and when I returned it was 82. I guess I am not used to the heat though becuase half way through the run I started getting extremely thirsty to the point that I was changing my route so that I could run by water fountains. Oh my, I don't know how I made it through the last few miles, I can't remember the last time I felt so dehydrated during a run...actually I do, it was the summer of 2007, running the towpath with TM and it was 90+ and very humid at about 8am.
Total:
51.21 miles
Avg pace 8:25/mi
Avg HR 134
Saturday, April 25, 2009
April 6th to April 12th, 2009
Monday
Off
Tuesday
Recovery
AM - 6.38 mi
PM - 4.33 mi
Wednesday
Med-Long
11.14 mi, 8:54/mi, 127 bpm
Thursday
Med-Long
14.14 mi, 8:10/mi, 136 bpm
Friday
Aerobic
8.23 mi, 8:31/mi, 125 bpm
Saturday
Recovery
5.27 mi, 8:43/mi, 121 bpm
Sunday
Long Run
20.01 mi, 8:31/mi, 135 bpm
Total:
69.50 miles
Off
Tuesday
Recovery
AM - 6.38 mi
PM - 4.33 mi
Wednesday
Med-Long
11.14 mi, 8:54/mi, 127 bpm
Thursday
Med-Long
14.14 mi, 8:10/mi, 136 bpm
Friday
Aerobic
8.23 mi, 8:31/mi, 125 bpm
Saturday
Recovery
5.27 mi, 8:43/mi, 121 bpm
Sunday
Long Run
20.01 mi, 8:31/mi, 135 bpm
Total:
69.50 miles
Sunday, April 5, 2009
March 30th to April 5th, 2009
Monday
Recovery
3.77 mi, 9:22/mi, 120 bpm
Tuesday
VO2 Max
9.27 mi, 8:00/mi, 140 bpm
5x600's, I wasn't too technical about this run, since I wasn't at the track, just ran 5 x 2:30, so the pace ranged from 6:30 to just under 7. I have a hard time moving fast so early in the morning, so the first interval is always way too slow. I suppose I should add an extra one on in the future to make up for it.
Wednesday
Aerobic
8.12 mi, 8:29/mi, 130 bpm
Thursday
Recovery
5.33 mi, 9:03/mi, 119 bpm
Friday
Med-Long
13.25 mi, 8:33/mi, 129 bpm
Was supposed to do this run on Wednesday, but kept putting it off because I was tired and got out of the house too late in the morning.
Saturday
Recovery
6.06 mi, 8:30/mi, 126 bpm
Sunday
Race + Long Run
18.17 mi, 8:03/mi, 139 bpm
Did a 10k race today in Golden Gate Park, it was a beautiful day for a race! I jogged from the apartment to the start of the race which is about 2.5 miles and then warmed up a little more for a total of 3 miles. Prior to leaving for the race and even while jogging there, I was doubting even doing the race! I reminded myself that it would be good company for part of my long run, so just do it even if you won't be fast! Anyway, the race started and the first mile has a bit of a climb and was also into the wind, but by some amazing force, there was this nice tall runner running about the same pace as me so I tucked in behind him and used him as a shield until the course turned and headed east - thanks buddy! After I broke away from him, I caught up to the next group ahead of me and stuck with them for a bit, but soon I dropped them and started catching up to the next group. By this time I started realizing that I was feeling really good and these sub-7 miles were feeling pretty easy! I couldn't believe it, I thought I was going to struggle but it was quite the opposite, the training feels like it was really starting to payoff! About mile 3 we started down a downhill stretch and that's when a guy in the pack I was in said he couldn't keep up anymore and started falling off the back of the our little group, I tried to encourage him to stick with us and he told me to stick with the guy ahead of us to which I replied I was trying! This guy was about 50 yards ahead of me by this point, I had already made up some ground though because he was well ahead of me for the first 2 miles. Anyway, I stuck with him all the way to the 6 mile marker and we were picking off other runners along the way, it felt great! After the last mile marker though, he found another gear and dropped me. I was really pleased how this run turned out, I felt really strong through the entire run, uphill and downhill. The last 1.25 miles is all uphill, so my pace did slow down, but I always felt strong. Anyway, I did not get a PR today, but I feel this race was a good indication that my training is progressing nicely!
Total:
63.96 miles
Avg pace 8:24/mi
Avg HR 132
Recovery
3.77 mi, 9:22/mi, 120 bpm
Tuesday
VO2 Max
9.27 mi, 8:00/mi, 140 bpm
5x600's, I wasn't too technical about this run, since I wasn't at the track, just ran 5 x 2:30, so the pace ranged from 6:30 to just under 7. I have a hard time moving fast so early in the morning, so the first interval is always way too slow. I suppose I should add an extra one on in the future to make up for it.
Wednesday
Aerobic
8.12 mi, 8:29/mi, 130 bpm
Thursday
Recovery
5.33 mi, 9:03/mi, 119 bpm
Friday
Med-Long
13.25 mi, 8:33/mi, 129 bpm
Was supposed to do this run on Wednesday, but kept putting it off because I was tired and got out of the house too late in the morning.
Saturday
Recovery
6.06 mi, 8:30/mi, 126 bpm
Sunday
Race + Long Run
18.17 mi, 8:03/mi, 139 bpm
Did a 10k race today in Golden Gate Park, it was a beautiful day for a race! I jogged from the apartment to the start of the race which is about 2.5 miles and then warmed up a little more for a total of 3 miles. Prior to leaving for the race and even while jogging there, I was doubting even doing the race! I reminded myself that it would be good company for part of my long run, so just do it even if you won't be fast! Anyway, the race started and the first mile has a bit of a climb and was also into the wind, but by some amazing force, there was this nice tall runner running about the same pace as me so I tucked in behind him and used him as a shield until the course turned and headed east - thanks buddy! After I broke away from him, I caught up to the next group ahead of me and stuck with them for a bit, but soon I dropped them and started catching up to the next group. By this time I started realizing that I was feeling really good and these sub-7 miles were feeling pretty easy! I couldn't believe it, I thought I was going to struggle but it was quite the opposite, the training feels like it was really starting to payoff! About mile 3 we started down a downhill stretch and that's when a guy in the pack I was in said he couldn't keep up anymore and started falling off the back of the our little group, I tried to encourage him to stick with us and he told me to stick with the guy ahead of us to which I replied I was trying! This guy was about 50 yards ahead of me by this point, I had already made up some ground though because he was well ahead of me for the first 2 miles. Anyway, I stuck with him all the way to the 6 mile marker and we were picking off other runners along the way, it felt great! After the last mile marker though, he found another gear and dropped me. I was really pleased how this run turned out, I felt really strong through the entire run, uphill and downhill. The last 1.25 miles is all uphill, so my pace did slow down, but I always felt strong. Anyway, I did not get a PR today, but I feel this race was a good indication that my training is progressing nicely!
Total:
63.96 miles
Avg pace 8:24/mi
Avg HR 132
March 23rd to March 29th, 2009
Monday
Off
Tuesday
Recovery
4.02 mi, 9:18/mi, 117 bpm
Wednesday
Med-Long
12.33 mi, 8:23/mi, 131 bpm
Thursday
Med-Long
15.25 mi, 8:13/mi, 136 bpm
Friday
AM - Recovery
5.09 mi, 9:35/mi, 114 bpm
Really tired this morning
PM - Aerobic
7.00 mi, 8:18/mi, 135 bpm
Saturday
Aerobic
10.16 mi, 8:55/mi, 126 bpm
Legs feeling a little dead this morning.
Sunday
Long Run
17.03 mi, 7:46/mi, 142 bpm
Did 10 miles at 'marathon pace', which I didn't really know what pace I should run, but decided to let my legs decide. There was a 25 mile per hour wind from the west, so half the run was running right into the wind. I ended up averaging about 7:40 for the marathon paced miles, not bad considering the wind. I also noticed that my heart rate is getting closer to where it was when I was running my best back in 2006, so that is a good sign.
Total:
70.88 miles
Avg pace 8:25/mi
Avg HR 132
Off
Tuesday
Recovery
4.02 mi, 9:18/mi, 117 bpm
Wednesday
Med-Long
12.33 mi, 8:23/mi, 131 bpm
Thursday
Med-Long
15.25 mi, 8:13/mi, 136 bpm
Friday
AM - Recovery
5.09 mi, 9:35/mi, 114 bpm
Really tired this morning
PM - Aerobic
7.00 mi, 8:18/mi, 135 bpm
Saturday
Aerobic
10.16 mi, 8:55/mi, 126 bpm
Legs feeling a little dead this morning.
Sunday
Long Run
17.03 mi, 7:46/mi, 142 bpm
Did 10 miles at 'marathon pace', which I didn't really know what pace I should run, but decided to let my legs decide. There was a 25 mile per hour wind from the west, so half the run was running right into the wind. I ended up averaging about 7:40 for the marathon paced miles, not bad considering the wind. I also noticed that my heart rate is getting closer to where it was when I was running my best back in 2006, so that is a good sign.
Total:
70.88 miles
Avg pace 8:25/mi
Avg HR 132
Subscribe to:
Posts (Atom)