Running total: 512K (24)
Description: First 10 k was a race. I warmed up pretty well and then timed myself. The first 2 K were right on 4:00 min kilometers. After that I broke down and my slowest stretch was at about 4:30. I finished with an average time of 4:16 min/k and a total time of 42:39. Took a while to get into the groove. Will have to do a much more prolific warm up on the actual race day. Drank lots of water pre race and was not dry mouthed by the end. The hill sections really slowed me down. I enjoyed a spring from the down hills but coming up really put a dent in my speed. Finished strong but will have to start my kick at about the 8K mark in the actual race and just try to keep increasing all the way home. My kick was just under 1 K in the race.
The flat course in Kelowna will be quite helpful I think. With a month to go I am feeling pretty good about my time but shaving off 2 minutes will be a real real challenge. I think I will be able to pace myself come the actual race day.
6 K today was a no watch run. Felt pretty strong and kept the heart rate down. Morning and cool. I actually wore a sweat shirt.
Showing posts with label easy. Show all posts
Showing posts with label easy. Show all posts
Monday, September 7, 2009
Monday, August 24, 2009
Run 48 and 49
Running Total: 423
Stats: 5K, 10K, morning, sunny, mild.
Description: The first was an easy run on the boardwalk near my mom's house. Good warm up and warm down. Felt very good and took it pretty easy. The distance is a guess because I ran for half an hour.
The second run was a Burnaby Lake run. Ran with the Mrs. and the pace was great. Took around an hour but felt really good running it. Could have used a better warm up but she was ready to go. Warm down was great.
Off day today and back at it tomorrow.
Stats: 5K, 10K, morning, sunny, mild.
Description: The first was an easy run on the boardwalk near my mom's house. Good warm up and warm down. Felt very good and took it pretty easy. The distance is a guess because I ran for half an hour.
The second run was a Burnaby Lake run. Ran with the Mrs. and the pace was great. Took around an hour but felt really good running it. Could have used a better warm up but she was ready to go. Warm down was great.
Off day today and back at it tomorrow.
Thursday, August 20, 2009
Run 47
Running Total: 408 K
Daily Stats: 7.15 K, morning, sunny, warm.
Description: Second day of running without a watch. Felt pretty good. Warm up and warm down as usual. Didn't get out the door early enough. Weather has been perfect for the last few days but it is starting to heat up now. Will be running at the coast for the next little while. Really looking forward to that.
Daily Stats: 7.15 K, morning, sunny, warm.
Description: Second day of running without a watch. Felt pretty good. Warm up and warm down as usual. Didn't get out the door early enough. Weather has been perfect for the last few days but it is starting to heat up now. Will be running at the coast for the next little while. Really looking forward to that.
Tuesday, August 18, 2009
Run 45
Running Total: 396 K
Daily Stats: 8.43 K, 46:49, 5:33 min/k, morning, sunny, mild, No hr data.
Description: Normal warm up and warm down. Didn't even wear the hr strap. Very controlled and easy pace. Felt very good in the second half. Powered up the little hill but wasn't labouring with the breathing. There is definitely something to be said for going out with a reasonable pace. The second half definitely feels better and you can probably build your pace more smoothly.
Daily Stats: 8.43 K, 46:49, 5:33 min/k, morning, sunny, mild, No hr data.
Description: Normal warm up and warm down. Didn't even wear the hr strap. Very controlled and easy pace. Felt very good in the second half. Powered up the little hill but wasn't labouring with the breathing. There is definitely something to be said for going out with a reasonable pace. The second half definitely feels better and you can probably build your pace more smoothly.
Monday, August 17, 2009
Run 44
Running Total: 388 K
Daily Stats: 10k, 54:30, 5:27 min/k, morning, partly overcast, cool, avg hr 149
Description: Usual warm up. Hr Monitor was not working properly either way high or way low to start with. Didn't use the alarm. Just tried to stay within my self. Calves were tight even after two day off. Had a five minute section in the second to last bit. That seems weird but I was going pretty well at that point. Maybe I missed some timing point or other. Otherwise my speed was pretty consistent. Felt good by the end and did a pretty good warm down. Need to stretch tonight before going to bed.
Daily Stats: 10k, 54:30, 5:27 min/k, morning, partly overcast, cool, avg hr 149
Description: Usual warm up. Hr Monitor was not working properly either way high or way low to start with. Didn't use the alarm. Just tried to stay within my self. Calves were tight even after two day off. Had a five minute section in the second to last bit. That seems weird but I was going pretty well at that point. Maybe I missed some timing point or other. Otherwise my speed was pretty consistent. Felt good by the end and did a pretty good warm down. Need to stretch tonight before going to bed.
Friday, August 14, 2009
Run 43
Running Total: 378 K
Daily Stats: 8.43 K, 46:48, 5:33 min/k, morning, overcast, cool breezy, avg hr 141
Description: Weak warm up and no warm down stretching (for this I will pay, unless I get it in later). Didn't feel all that fast but looking at the times my splits were way down. I didn't use the hr alarm again and am feeling like I can run at a pretty good pace just by judging from my own breathing and feeling. Have to try and get in two runs while we are camping this weekend. Should be interesting.
Daily Stats: 8.43 K, 46:48, 5:33 min/k, morning, overcast, cool breezy, avg hr 141
Description: Weak warm up and no warm down stretching (for this I will pay, unless I get it in later). Didn't feel all that fast but looking at the times my splits were way down. I didn't use the hr alarm again and am feeling like I can run at a pretty good pace just by judging from my own breathing and feeling. Have to try and get in two runs while we are camping this weekend. Should be interesting.
Tuesday, August 11, 2009
Run 41
Running Total: 363k
Daily Stats: 9.9 K, 56:02, 5:40 min/k, morning, overcast, mild, avg hr 138
Description: Regular warm up with some stretching. Felt really really good today. The first two k were in 5:23, the down hill portion really helped but being properly warmed up went a long way too. I think the cooler weather may have had something to do with it but I also think that the race on Sunday actually helped with some strength. Didn't do enough warm down or stretching because we have stuff to do. Will try and stretch during the day.
Daily Stats: 9.9 K, 56:02, 5:40 min/k, morning, overcast, mild, avg hr 138
Description: Regular warm up with some stretching. Felt really really good today. The first two k were in 5:23, the down hill portion really helped but being properly warmed up went a long way too. I think the cooler weather may have had something to do with it but I also think that the race on Sunday actually helped with some strength. Didn't do enough warm down or stretching because we have stuff to do. Will try and stretch during the day.
Monday, August 10, 2009
Run 40
Running total: 353 k
Daily Stats: 4.91k, 29:02, 5:55 min/k, morning, sunny, warm, avg hr 134.
Description: Changed the low end on my hr moniter. This means I feel less pressure to start fast and get up over my low end threshhold. So I had a very relaxed five k this morning. No real warm up but I did do some yoga and stretching. Good warm down, still need to stretch the hips. Just a good relaxed jog. This was a true jog and seemed pretty appropriate for the day after. This week my goal is to focus on the post run stretching and stretching through the day.
Daily Stats: 4.91k, 29:02, 5:55 min/k, morning, sunny, warm, avg hr 134.
Description: Changed the low end on my hr moniter. This means I feel less pressure to start fast and get up over my low end threshhold. So I had a very relaxed five k this morning. No real warm up but I did do some yoga and stretching. Good warm down, still need to stretch the hips. Just a good relaxed jog. This was a true jog and seemed pretty appropriate for the day after. This week my goal is to focus on the post run stretching and stretching through the day.
Saturday, August 8, 2009
Run 38
Running total: 341 k
Daily Stats: 4.93 K, 27:55, 5:40 min/k, sunny, morning, warm.
Description: Tried riding the bike for a warm up. I think it got the blood moving but did not get the achilles warm enough. Really tight when I started running even when I did the start up yoga stretching. The run was tight for the first 8 minutes but I loosened up after that. Felt pretty good the whole way. Really good warm down stretching. Did most of my yoga routine and even the relaxation at the end. Giving a lot of thought to tomorrows warm up. I think I will walk away for ten minutes and then jog walk back. Yoga stretching. Some jog to sprint warm ups on the road and then off. I plan to race the 7.15 K route. My goal is 3o min. That would be 4:15 min/k. Have no idea if I can do that but I do having my timing point numbers.
Daily Stats: 4.93 K, 27:55, 5:40 min/k, sunny, morning, warm.
Description: Tried riding the bike for a warm up. I think it got the blood moving but did not get the achilles warm enough. Really tight when I started running even when I did the start up yoga stretching. The run was tight for the first 8 minutes but I loosened up after that. Felt pretty good the whole way. Really good warm down stretching. Did most of my yoga routine and even the relaxation at the end. Giving a lot of thought to tomorrows warm up. I think I will walk away for ten minutes and then jog walk back. Yoga stretching. Some jog to sprint warm ups on the road and then off. I plan to race the 7.15 K route. My goal is 3o min. That would be 4:15 min/k. Have no idea if I can do that but I do having my timing point numbers.
Friday, August 7, 2009
Run 37
Running Total: 336k
Daily Stats: 7.15 k. 40:36, 5:41 min/k, late morning, sunny, hot, avg hr 141
Description: late start today. Proper warm up and warm down. Might start going for a 10 min bike ride as a warm up. The run felt good and was pretty fast. Heat of the day keeps the hr up. Need to get to bed earlier and up earlier. Read an online running article talking about having to put in the miles before getting fast. Tough to keep this thought in my head. Constantly wanting to pick up the pace when I run. Definitely need to have a fast run at least every week. Something to look forward to.
Daily Stats: 7.15 k. 40:36, 5:41 min/k, late morning, sunny, hot, avg hr 141
Description: late start today. Proper warm up and warm down. Might start going for a 10 min bike ride as a warm up. The run felt good and was pretty fast. Heat of the day keeps the hr up. Need to get to bed earlier and up earlier. Read an online running article talking about having to put in the miles before getting fast. Tough to keep this thought in my head. Constantly wanting to pick up the pace when I run. Definitely need to have a fast run at least every week. Something to look forward to.
Thursday, August 6, 2009
Run 36
Running TOtal: 329 k
Daily Stats: 11.24k, 1:03:24. 5:39min/k, late morning, overcast, warm, avg hr 139
Description: Weak warm up, no warm down, went on a searching run all over town looking for my bike and trailer. Temps were way down thus the higher average speed and lower avg hr. Near the end I had lots of times where I was over the zone.
Daily Stats: 11.24k, 1:03:24. 5:39min/k, late morning, overcast, warm, avg hr 139
Description: Weak warm up, no warm down, went on a searching run all over town looking for my bike and trailer. Temps were way down thus the higher average speed and lower avg hr. Near the end I had lots of times where I was over the zone.
Wednesday, August 5, 2009
Run 35
Running Total: 318 k
Daily Stats: 7.15 k, 41:26, 5:48 min/k, late morning, hazy, warm, avg hr 142.
Description: Late start, 10:30. But the temperature is down a little today. Stopped to give directions at one point for about 10 seconds. Felt pretty good during the run. I think the sun and heat was the main reason for the up heartbeat. Watch is still acting weird. May need to change batteries. Didn't do the warm down as the wife was heading out for her run.
Daily Stats: 7.15 k, 41:26, 5:48 min/k, late morning, hazy, warm, avg hr 142.
Description: Late start, 10:30. But the temperature is down a little today. Stopped to give directions at one point for about 10 seconds. Felt pretty good during the run. I think the sun and heat was the main reason for the up heartbeat. Watch is still acting weird. May need to change batteries. Didn't do the warm down as the wife was heading out for her run.
Tuesday, August 4, 2009
Run 34
Running Total: 311 K
Daily Stats: 9.9 k, 56:38, 5:43 min/k, morning, sunny, warmer, avg hr 138.
Description: Steady state, slow 10 k. Working out my race route. Need to add another block on the end to make it exactly 10k. Really I should cheat myself and make it a little over 10 so that in an actual race it will feel like I am finishing a little early. Need to work out my goal times for each of my timing points. After a day off my achilles and calves felt really tight. Probably need to do some cross training to loosen them up. Either that or lots and lots of stretching. Did my warm up and warm down today. Left at 7:30 and it was starting to warm up on the second half. Really, really need to be starting the run before 7:00. I am a littled worried about the two days when I go camping. Trying to get the runs in will be tough.
Daily Stats: 9.9 k, 56:38, 5:43 min/k, morning, sunny, warmer, avg hr 138.
Description: Steady state, slow 10 k. Working out my race route. Need to add another block on the end to make it exactly 10k. Really I should cheat myself and make it a little over 10 so that in an actual race it will feel like I am finishing a little early. Need to work out my goal times for each of my timing points. After a day off my achilles and calves felt really tight. Probably need to do some cross training to loosen them up. Either that or lots and lots of stretching. Did my warm up and warm down today. Left at 7:30 and it was starting to warm up on the second half. Really, really need to be starting the run before 7:00. I am a littled worried about the two days when I go camping. Trying to get the runs in will be tough.
Sunday, August 2, 2009
Run 33
Running Total: 301 k
Daily Stats: 11.36k, 1:04:55, 5:43 min/k, morning, sunny, breeze, cool/warm, avg hr 137.
Description: Left by 7:00 and that made all the difference. Fairly cool and lots of shade to run in with the sun being low in the sky. Probably leaving by 6:30 would be even better. Warm up and warm down as usual. I will need to do a way more thorough warm up on race/interval days. I feel like I am getting stronger but also getting slower. Haven't had a hard run in more than 8 days now. Starting to feel a little worried about turning it on for a race day. I plan to take up the k's next week. This week was 50 k. Hoping for 55 next week. Trying to move up to somewhere near 70.
Daily Stats: 11.36k, 1:04:55, 5:43 min/k, morning, sunny, breeze, cool/warm, avg hr 137.
Description: Left by 7:00 and that made all the difference. Fairly cool and lots of shade to run in with the sun being low in the sky. Probably leaving by 6:30 would be even better. Warm up and warm down as usual. I will need to do a way more thorough warm up on race/interval days. I feel like I am getting stronger but also getting slower. Haven't had a hard run in more than 8 days now. Starting to feel a little worried about turning it on for a race day. I plan to take up the k's next week. This week was 50 k. Hoping for 55 next week. Trying to move up to somewhere near 70.
Saturday, August 1, 2009
Run 32
Running Total: 290
Daily Stats: 4.91 k, 27:32, 5:36 min/k, morning sunny warm, avg hr 133.
Description: Regular warm up, legs were feeling not so tight to start with. Got off to a post 8:00 start so it was hotter than it needed to be. HR didn't spike that much but I think I need a change of battery in the hr monitor or the watch. Getting some funny hr readings.
Daily Stats: 4.91 k, 27:32, 5:36 min/k, morning sunny warm, avg hr 133.
Description: Regular warm up, legs were feeling not so tight to start with. Got off to a post 8:00 start so it was hotter than it needed to be. HR didn't spike that much but I think I need a change of battery in the hr monitor or the watch. Getting some funny hr readings.
Friday, July 31, 2009
Run 31
Running Total: 285
Daily Stats: 7.15 K, 40: 58, 5:44 min/k, moring, sunny, hot, avg hr 138.
Description: Got off to a late start. The seven k felt really good. Proper warm up and warm down. All intervals were roughly the same but definitely slowed from 5:30 to 5:55. Today was the seventh day in as row. Weight is starting to move. This may make running easier.
Daily Stats: 7.15 K, 40: 58, 5:44 min/k, moring, sunny, hot, avg hr 138.
Description: Got off to a late start. The seven k felt really good. Proper warm up and warm down. All intervals were roughly the same but definitely slowed from 5:30 to 5:55. Today was the seventh day in as row. Weight is starting to move. This may make running easier.
Thursday, July 30, 2009
Run 30
Running Total: 278 k
Daily Stats: 8.43 K, 48: 48, 5: 47 min/k, morning, sunny, warm, avg hr 136.
Description: Good warm up (walk run and stretching). Still takes me a while to get into the groove during the actual run. For a true race will need about a fifteen to twenty minute warm up at least. Last k has a short sharp hill stretch which blows out my heart rate and makes me bring it down to a walk. I may start just running through this and worrying about the heart rate once it levels out again. Still need to leave earlier. Cool morning runs are cool.
Daily Stats: 8.43 K, 48: 48, 5: 47 min/k, morning, sunny, warm, avg hr 136.
Description: Good warm up (walk run and stretching). Still takes me a while to get into the groove during the actual run. For a true race will need about a fifteen to twenty minute warm up at least. Last k has a short sharp hill stretch which blows out my heart rate and makes me bring it down to a walk. I may start just running through this and worrying about the heart rate once it levels out again. Still need to leave earlier. Cool morning runs are cool.
Wednesday, July 29, 2009
Run 29
Running Total: 270 K
Daily Stats: 5.84 K, 33:44, 5:48 min/k, morning, sunny, warm, avg hr 131.
Description: I was late getting out the door so I cut todays seven k short. I also skipped my warm up. Do not want to do either of those again. It took a long time to get up to my hr pace and my legs felt very tight for the first k and a half. Also I was really slow in the first two k. Overall this had a huge effect on the avg hr. It took me more than a minute to break 125. Otherwise I did a short warm down and that felt good. Must set the alarm for half an hour before I plan to leave.
Daily Stats: 5.84 K, 33:44, 5:48 min/k, morning, sunny, warm, avg hr 131.
Description: I was late getting out the door so I cut todays seven k short. I also skipped my warm up. Do not want to do either of those again. It took a long time to get up to my hr pace and my legs felt very tight for the first k and a half. Also I was really slow in the first two k. Overall this had a huge effect on the avg hr. It took me more than a minute to break 125. Otherwise I did a short warm down and that felt good. Must set the alarm for half an hour before I plan to leave.
Tuesday, July 28, 2009
Run 28
Running total: 264k
Daily Stats: 8.43K, 49:17, 5:51 min/k, morning, sunny, hot, avg hr 140
Description: Didn't leave until after 8:00. Felt really good but my splits dropped the whole way until my last k was over six minutes. Had to stop and walk to keep the hr below 145 on a hilly section. Was it the heat or was it my conditioning? Felt really good running. Four days in a row and I am starting to feel stronger. Did the warm up and cool down as usual. Feeling a bit of a pinch in my neck on the right side. Will need to watch that. Slept downstairs last night for the coolness but may not be able to take the mattress.
Daily Stats: 8.43K, 49:17, 5:51 min/k, morning, sunny, hot, avg hr 140
Description: Didn't leave until after 8:00. Felt really good but my splits dropped the whole way until my last k was over six minutes. Had to stop and walk to keep the hr below 145 on a hilly section. Was it the heat or was it my conditioning? Felt really good running. Four days in a row and I am starting to feel stronger. Did the warm up and cool down as usual. Feeling a bit of a pinch in my neck on the right side. Will need to watch that. Slept downstairs last night for the coolness but may not be able to take the mattress.
Monday, July 27, 2009
Run 27
Running total: 256
Daily Stats: 4.93 k, 27:21, 5:33 min/k, early morning, warm, clear, humid, avg hr 136
Description: This is a short off day run. Did small warm up to start with some walk run and stretching. I think I need to focus on the intense walk run to start. Yoga warm down was good at the end. In total I was out for about 40 minutes. Managed to make it back for the Mrs. by 7:00. The run was never super enjoyable but as this is my first three days in a row that is too be suspected. Still I managed a conversational hr and got it done.
Daily Stats: 4.93 k, 27:21, 5:33 min/k, early morning, warm, clear, humid, avg hr 136
Description: This is a short off day run. Did small warm up to start with some walk run and stretching. I think I need to focus on the intense walk run to start. Yoga warm down was good at the end. In total I was out for about 40 minutes. Managed to make it back for the Mrs. by 7:00. The run was never super enjoyable but as this is my first three days in a row that is too be suspected. Still I managed a conversational hr and got it done.
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