Running total: 141
Daily Stats: 11.36 k, 55:42, 4:55 min/k, early morning, sunny, 24 deg, avg hr 158
Description: Added on a four k loop to my usual seven k run. There is a gradual climb and two little rises so it adds some nice power pieces. My first 2 k were at about 5:30, really just a warm up pace. The next 4 k took just over five minutes each. The last five k were all around 4:40 per. My heart rate was pretty up by then. I spent most of that time around 170 beats per minute. So if my racing rate is 170 then I can probably hold somewhere between 4:30 and 4:40 at this pace. That is a 45 or 46 min 10 k. Even with being pumped for a race I am definitely not close to 40:00 yet. I did the longer run today trying to work on the stamina. I want to try and get some pieces that last more than an hour. I also want to start adding some real interval pieces with recovery pieces.
Tuesday, June 30, 2009
Sunday, June 28, 2009
Run 14
Running total: 130 k
Daily Stats: 9.95 k, 49:18, 4:58 min/k, 26 degs, sunny with a nice breeze, no hr monitor.
Description: Nice slow start for first k and half. Then a pretty good pace, though I wasn't killing myself. I pushed for the last 400m and had a few slightly higher paced sections when something good was on the ipod but for the most part this was a medium-high intensity steady state run. When this run is an easy 50 min then I will be getting into my real training zone.
Daily Stats: 9.95 k, 49:18, 4:58 min/k, 26 degs, sunny with a nice breeze, no hr monitor.
Description: Nice slow start for first k and half. Then a pretty good pace, though I wasn't killing myself. I pushed for the last 400m and had a few slightly higher paced sections when something good was on the ipod but for the most part this was a medium-high intensity steady state run. When this run is an easy 50 min then I will be getting into my real training zone.
Thursday, June 25, 2009
Run 13
Running total: 120 k
Daily Stats: 6.98 k, 33:56, 4:50 min/k, 24 degrees, sunny, avg hr 154
Description: Running with a work buddy. We went out at a pretty good clip. No real warm up section. By the midway mark we were making good time and kept moving at the same clip. We didn't really push until the last 400m. Breathing was a little laboured but over all quite a comfortable pace. Michael Jackson has apparently died. So did Farah Fawcett. Weird day.
Daily Stats: 6.98 k, 33:56, 4:50 min/k, 24 degrees, sunny, avg hr 154
Description: Running with a work buddy. We went out at a pretty good clip. No real warm up section. By the midway mark we were making good time and kept moving at the same clip. We didn't really push until the last 400m. Breathing was a little laboured but over all quite a comfortable pace. Michael Jackson has apparently died. So did Farah Fawcett. Weird day.
Sunday, June 21, 2009
Run 12
Running Total: 113 k
Daily Stats: 7.17 km, 36:58. 5:09 min/k, overcast morning 16 degs, avg hr 152.
Description: I started at my warm up pace for the first k and a half. This is about 5:30 to 5:40 min per k. Hit 2.3 K at about 12 min, 5:30 min/k pace. So that last two thirds must have been down around 5:00 for me to average out to 5:09. Really happy with that. This was not a killer run by any means. I wasn't going slow and was using the ipod but I also was not totally out of breath. No bursts and I didn't finish with a sprint. So yeah, feeling good about this. Not so happy with the missed run on Friday. Hung over ness prevailed. Well someone is crying in the bath.
Daily Stats: 7.17 km, 36:58. 5:09 min/k, overcast morning 16 degs, avg hr 152.
Description: I started at my warm up pace for the first k and a half. This is about 5:30 to 5:40 min per k. Hit 2.3 K at about 12 min, 5:30 min/k pace. So that last two thirds must have been down around 5:00 for me to average out to 5:09. Really happy with that. This was not a killer run by any means. I wasn't going slow and was using the ipod but I also was not totally out of breath. No bursts and I didn't finish with a sprint. So yeah, feeling good about this. Not so happy with the missed run on Friday. Hung over ness prevailed. Well someone is crying in the bath.
Wednesday, June 17, 2009
Run 11
Running total: 106 km
Daily Stats: 53:24, 9.92 km, 5:24 min/km, 20 degrees, sunny/overcast/ drizzle , 151 hr
Description: Went out after dinner. Running with a buddy. Mostly just enjoyable pace. One 2:00 min burst at 3 k, last 750 m was race finish. Was down to riding the arm swing by the end of it. Felt pretty good even though it was after dinner. Just before five k the right foot was bothering me but that passed. Turns out the heart rate monitor was hanging up right where it was supposed to be. Just typical.
Daily Stats: 53:24, 9.92 km, 5:24 min/km, 20 degrees, sunny/overcast/ drizzle , 151 hr
Description: Went out after dinner. Running with a buddy. Mostly just enjoyable pace. One 2:00 min burst at 3 k, last 750 m was race finish. Was down to riding the arm swing by the end of it. Felt pretty good even though it was after dinner. Just before five k the right foot was bothering me but that passed. Turns out the heart rate monitor was hanging up right where it was supposed to be. Just typical.
Sunday, June 14, 2009
Run Ten.
Running total: 96 km.
Daily Stats: 7.12 km, mistimed, around 5:20 min/km, cool sunny morning, no avg hr
Description: A week after my last training run I managed to get back on the horse. I was stiff from gardening and didn't take the ipod. My pace was very consistent and most likely picked up as the run proceeded. I tried to take a lap time at about 18 minutes but stopped the watch instead. I also cannot locate my heart rate moniter. It should be around here somewhere but for now it is lost. All the technical difficulties aside the run was great. Even with some serious hamstring tightness from weeding I still felt really good running. It was my standard 7 k route and my best guess would be about 38 minutes. Its good to be back.
Daily Stats: 7.12 km, mistimed, around 5:20 min/km, cool sunny morning, no avg hr
Description: A week after my last training run I managed to get back on the horse. I was stiff from gardening and didn't take the ipod. My pace was very consistent and most likely picked up as the run proceeded. I tried to take a lap time at about 18 minutes but stopped the watch instead. I also cannot locate my heart rate moniter. It should be around here somewhere but for now it is lost. All the technical difficulties aside the run was great. Even with some serious hamstring tightness from weeding I still felt really good running. It was my standard 7 k route and my best guess would be about 38 minutes. Its good to be back.
Tuesday, June 9, 2009
Triathalon
Well today I ran a mini mini triathalon. It is called Storm the wall and has a 200m swim, 2 km run, and a 5 km bike ride. I managed it in just under 25 minutes which I was pleased with. The swim took 4 min and I didn't get my split on between the run and the bike. After the bike there is a 200m run followed by a 10 ft wall. The wall only took about 30 seconds so really the run and bike probably took about 19 min. 10 ish for the run would be my guess although I may have been slower than that. I had a wicked head ache afterwards and I don't know if it was the adrenalin, a lack of fluids or the startings of a cold.
I will miss my midweek run this week. Just a little too busy.
I will miss my midweek run this week. Just a little too busy.
Sunday, June 7, 2009
Run 9
Running total: 89 km
Daily Stats: 7.16 km, 40:24 min, 5:39 min/km, avg hr 144, overcast, occasional drizzle, 14 deg
Description: Sunday morning run with slow classical music mix. Even with tired legs still felt very strong. It feels like my legs are getting into running shape. Absolutely no problems or fatigue at all during this slow paced short run. If I can get to the point where this is a 5:10 min/km run then I think I will be close to my 40/10 zone. Just have to keep taking it slow and steady and stay the course.
Daily Stats: 7.16 km, 40:24 min, 5:39 min/km, avg hr 144, overcast, occasional drizzle, 14 deg
Description: Sunday morning run with slow classical music mix. Even with tired legs still felt very strong. It feels like my legs are getting into running shape. Absolutely no problems or fatigue at all during this slow paced short run. If I can get to the point where this is a 5:10 min/km run then I think I will be close to my 40/10 zone. Just have to keep taking it slow and steady and stay the course.
Friday, June 5, 2009
Run 8
Running total: 80km
Daily Stats: 9.06km, 44:34, 4:54min/ km, morning 24 deg, sunny, avg hr 159
Description: Steady state running with three race bursts each about two minutes long. I was surprised by the average speed. My first burst at 14 min was very fast, probably under four min k's. However, at this point that kind of speed is totally unsustainable. The second burst was a little better at about 32 min. The final burst was my finishing kick and felt pretty good. The shoes are feeling good but are really starting to feel broken in. Is this how they should feel or are they breaking down already. The Saucony's are definitely a much much softer shoe than the Adidas Bounce were. They feel good but I am worried about longevity.
Daily Stats: 9.06km, 44:34, 4:54min/ km, morning 24 deg, sunny, avg hr 159
Description: Steady state running with three race bursts each about two minutes long. I was surprised by the average speed. My first burst at 14 min was very fast, probably under four min k's. However, at this point that kind of speed is totally unsustainable. The second burst was a little better at about 32 min. The final burst was my finishing kick and felt pretty good. The shoes are feeling good but are really starting to feel broken in. Is this how they should feel or are they breaking down already. The Saucony's are definitely a much much softer shoe than the Adidas Bounce were. They feel good but I am worried about longevity.
Tuesday, June 2, 2009
Run 7
Running Total: 71 km
Daily Stats: 13.8 k, 1:16:30, 5:31min/km, Sunny, 30 degrees, afternoon, avg hr 156
Description: Buddy running after school, felt pretty well hydrated but it was too hot and we ran too long. Had a water break at 9 k. Made good time up a slight hill right before this maybe 500m and brought the heart rate way up. Mostly just low pace, comfortable for talking stuff. Felt pretty good at the end. If not for the thirst would have had a lot left. Still have to focus on smaller runs, under 10 and doing it not during the heat of the day. Totally different run. Most likely much better for me.
Daily Stats: 13.8 k, 1:16:30, 5:31min/km, Sunny, 30 degrees, afternoon, avg hr 156
Description: Buddy running after school, felt pretty well hydrated but it was too hot and we ran too long. Had a water break at 9 k. Made good time up a slight hill right before this maybe 500m and brought the heart rate way up. Mostly just low pace, comfortable for talking stuff. Felt pretty good at the end. If not for the thirst would have had a lot left. Still have to focus on smaller runs, under 10 and doing it not during the heat of the day. Totally different run. Most likely much better for me.
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