Running total: 57km
Running Stats: 7.2 k, 38:57, 5:24 min/km, early morning, warm, sunny, avg hr 140.
Description: Really early start, I rode the exercise bike for about ten minutes before starting. I think I was up at 152 beats at the end but overall I just kept a nice steady state pace. Very easy going and relaxed. I was back about a minute faster than I was on the way out but even with the bike warm up I still need a few minutes to get into it. It is getting real hot during the days so I am going to have to stay with early morning or after 8.
Sunday, May 31, 2009
Thursday, May 28, 2009
Run 5
Running total: 50 K
Daily Stats: 9.05 K, 46:41, 5:09 min/km, sunny, 18 deg, avg hr 150.
Description: Running in New West with the up beat Ipod mix. Very steady state heading out. Did 4.5 k in exactly 25 min. Coming home I hit the upbeat portion with about 3 K to go. Really turned it on on a good gentle downhill section. Toopk 21:40 on the way home. However, the heart rate was way higher, average in the 170's for the last three K. Felt really good. I imagine that pace I was rolling at for those last three k might be the pace I need for my sub 40 although that may be wishfull thinking.
Daily Stats: 9.05 K, 46:41, 5:09 min/km, sunny, 18 deg, avg hr 150.
Description: Running in New West with the up beat Ipod mix. Very steady state heading out. Did 4.5 k in exactly 25 min. Coming home I hit the upbeat portion with about 3 K to go. Really turned it on on a good gentle downhill section. Toopk 21:40 on the way home. However, the heart rate was way higher, average in the 170's for the last three K. Felt really good. I imagine that pace I was rolling at for those last three k might be the pace I need for my sub 40 although that may be wishfull thinking.
Tuesday, May 26, 2009
Run Four
Running total : 41 k
Todays: Stats 8.7 k, 46:40, 5:24 min/km, 25 deg, overcast then sunny, avg hr: 150
Description: This was the buddy run I was looking for last week. Nice relaxed pace. We got some really good venting out. Had some good laughs. We kept up a pretty good pace, but still had enough to have some chat. Never got to that really parched place but was ready for some water by the time we got back. My right hip is still really tight but I am trying to stretch it. I am a little worried my shoes are too soft. I feel like they have already really settled in. I hope they last. Should get some nice coastal runs in on the weekend.
Todays: Stats 8.7 k, 46:40, 5:24 min/km, 25 deg, overcast then sunny, avg hr: 150
Description: This was the buddy run I was looking for last week. Nice relaxed pace. We got some really good venting out. Had some good laughs. We kept up a pretty good pace, but still had enough to have some chat. Never got to that really parched place but was ready for some water by the time we got back. My right hip is still really tight but I am trying to stretch it. I am a little worried my shoes are too soft. I feel like they have already really settled in. I hope they last. Should get some nice coastal runs in on the weekend.
Sunday, May 24, 2009
Run Three
Running Total: 22.5K
Todays Stats: 6.95 K, 39:50, 5:42 min/K, 20 degrees, Sunny, Avg Hr: 139
Description: Slow steady state run. Cool morning, 7:15 start. Did not push at all. My right hip feels very tight and the tightness radiates down my leg towards to the middle of the thigh. Need more stretching. Used a slow paced classical music mix. This definitely helped keep the pace down. Need to focus on having more low heart rate steady state runs and less races. Slow and steady building is what I need.
Todays Stats: 6.95 K, 39:50, 5:42 min/K, 20 degrees, Sunny, Avg Hr: 139
Description: Slow steady state run. Cool morning, 7:15 start. Did not push at all. My right hip feels very tight and the tightness radiates down my leg towards to the middle of the thigh. Need more stretching. Used a slow paced classical music mix. This definitely helped keep the pace down. Need to focus on having more low heart rate steady state runs and less races. Slow and steady building is what I need.
Thursday, May 21, 2009
Run Two
Running total: 15.5 k
Daily stats: 8.66k, 41:53, 26 degrees, sunny, hr - avg 165
Description: After school running with two running buddies. Planned to take it slow as they had both run twice in the last two days. They ended up going out fairly hard so I kept up. Then I tried to catch the front runner on the way home. Did not kill myself but ran way harder than I planned to. Will need to take it back down this weekend and get in some low heart rate stuff. Todays overall pace was 4:50 per km. 4:00 is a long long way away. However, I need to stay focused on this being a long term goal.
Daily stats: 8.66k, 41:53, 26 degrees, sunny, hr - avg 165
Description: After school running with two running buddies. Planned to take it slow as they had both run twice in the last two days. They ended up going out fairly hard so I kept up. Then I tried to catch the front runner on the way home. Did not kill myself but ran way harder than I planned to. Will need to take it back down this weekend and get in some low heart rate stuff. Todays overall pace was 4:50 per km. 4:00 is a long long way away. However, I need to stay focused on this being a long term goal.
Monday, May 18, 2009
Run One, New Shoes
Running total: 7 k
Today's stats: 6.98k, 34:45, 23 deg, sunny, avg HR 158.
Run description: Steady state trying to keep heart rate down. One four minute burst at about 12 minutes. 2 minutes hard to finish.
Feeling: New shoes were good, started off feeling like it was hard work. Took a while to get into the rhythm. New Ipod arm strap (Belkin) got the job done nicely. My right knee did not bother me at all. Glad I have the new shoes. Hard to keep the pace down. Once I got my heart rate up after the first burst could not get back below 150.
So my goal is to run 10 k in less than 40 minutes. I would like to do that this fall but seeing as I am only turning 37 this summer I guess I still have three years to fulfill my goal. I may try and work my way up to half marathon distances but so far I always end up getting injured around 16 k distances. As for this training cycle, so far so good. The plantar faciatis[sic] has not been bothering me so far and my core strength seems to be sufficient to support my lower back. I haven't been doing much yoga but I keep planning to get it done.
I plan to run next on Thursday.
Today's stats: 6.98k, 34:45, 23 deg, sunny, avg HR 158.
Run description: Steady state trying to keep heart rate down. One four minute burst at about 12 minutes. 2 minutes hard to finish.
Feeling: New shoes were good, started off feeling like it was hard work. Took a while to get into the rhythm. New Ipod arm strap (Belkin) got the job done nicely. My right knee did not bother me at all. Glad I have the new shoes. Hard to keep the pace down. Once I got my heart rate up after the first burst could not get back below 150.
So my goal is to run 10 k in less than 40 minutes. I would like to do that this fall but seeing as I am only turning 37 this summer I guess I still have three years to fulfill my goal. I may try and work my way up to half marathon distances but so far I always end up getting injured around 16 k distances. As for this training cycle, so far so good. The plantar faciatis[sic] has not been bothering me so far and my core strength seems to be sufficient to support my lower back. I haven't been doing much yoga but I keep planning to get it done.
I plan to run next on Thursday.
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