Running Total: 496 K (8 K)
Daily Stats: 8k, morning, cool, sunny/overcast.
Description: Was meant to be a slow pace run, didn't even take the watch. However, the fact that I could be racing in a little over a month is hard to let go of. So it was meant to be a slow run but it was half slow half tempo. Put on the new shoes today. Felt really really good. My feet were starting to feel tired and my calves were getting tight all the time. So with the change over to the new shoes we will see if the 500K limit is true. Tomorrow should be a true slow run as Sunday will be my individual 10 K race. Looking to crack 44 min. Fingers crossed.
Could have worn a long sleeve today. Will think about either the jacket or the vest for tomorrow.
Showing posts with label eight. Show all posts
Showing posts with label eight. Show all posts
Friday, September 4, 2009
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.
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.
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.
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.
Saturday, July 25, 2009
Run 25
Running Total: 241 k
Daily Stats: 8.43 k, 48:12, 5:43 min/k, morning, overcast, warm, humid, avg hr 138.
Description: So last night I took out the NYRRC guide to running and fitness from the library. Everything they say comes back to low heart rate, lots of miles. So I ran with the upper limit of 145 today on the hrm. I also did a warm up followed by some dynamic stretching. Then I did some yoga style stretching to warm down. The other big change is I am going to try and start running everyday. As long as I am doing reasonable distance at easy pace I should be able to take it up. The goal is to try and double my weekly output to about 60 - 70 k a week. This is all in preparation for the oct 11th ten k in Kelowna.
Daily Stats: 8.43 k, 48:12, 5:43 min/k, morning, overcast, warm, humid, avg hr 138.
Description: So last night I took out the NYRRC guide to running and fitness from the library. Everything they say comes back to low heart rate, lots of miles. So I ran with the upper limit of 145 today on the hrm. I also did a warm up followed by some dynamic stretching. Then I did some yoga style stretching to warm down. The other big change is I am going to try and start running everyday. As long as I am doing reasonable distance at easy pace I should be able to take it up. The goal is to try and double my weekly output to about 60 - 70 k a week. This is all in preparation for the oct 11th ten k in Kelowna.
Tuesday, July 21, 2009
Run 23
Running Total: 217 km
Daily Stats: 8.43 K, 42:01, 4:58 min/k, morning, sunny, hot(24), avg hr 159.
Description: First run back home. It actually felt pretty laboured but after the warm up all my splits were under five minute kilometers. It didn't feel that fast. I missed my last run so this was five days between runs. By the end of the vacation I was feeling really tired and just didn't have it in me. I almost didn't get out of bed to go this morning because I thought the wife and I had swapped days. However, she assured me it was my day and off I went. Feels good to have it run. Definitely have to leave earlier (today was 8:00am) if I am going to get my run in before it gets hot. I also have to get my yoga on. Feeling really tight in my achilles and calves. Pretty sure my hips are in much the same condition.
Daily Stats: 8.43 K, 42:01, 4:58 min/k, morning, sunny, hot(24), avg hr 159.
Description: First run back home. It actually felt pretty laboured but after the warm up all my splits were under five minute kilometers. It didn't feel that fast. I missed my last run so this was five days between runs. By the end of the vacation I was feeling really tired and just didn't have it in me. I almost didn't get out of bed to go this morning because I thought the wife and I had swapped days. However, she assured me it was my day and off I went. Feels good to have it run. Definitely have to leave earlier (today was 8:00am) if I am going to get my run in before it gets hot. I also have to get my yoga on. Feeling really tight in my achilles and calves. Pretty sure my hips are in much the same condition.
Tuesday, July 14, 2009
Run 21
Running Total: 197 km
Daily Stats: 8.49 k, 45:09, 5:20 min/k, morning, overcast cool, avg hr 144
Description: First 18 min and 3 K was a very gentle warm up. Avg hr around 135. After that I ran pretty hard and did the last 5.5 k in 27 min. Some good hills in todays run. There was a 7% incline at one point and this definitely forced me to slow down. Otherwise a good run.
Daily Stats: 8.49 k, 45:09, 5:20 min/k, morning, overcast cool, avg hr 144
Description: First 18 min and 3 K was a very gentle warm up. Avg hr around 135. After that I ran pretty hard and did the last 5.5 k in 27 min. Some good hills in todays run. There was a 7% incline at one point and this definitely forced me to slow down. Otherwise a good run.
Friday, July 10, 2009
Run 19
July 9, 2009.
Running total: 179 Km
Daily Stats: 8.03 k, 42:11, 5:16min/k, morning, 20 deg, sunny, avg hr 143
Description: Really was not into the running this morning. Stopped half way into my warm up to talk to a friend who just bought a tent trailer. So most of the run was spent at the same pace. Tacked an extra kilometer onto my seven K run. Seven is feeling a little short. 40 minutes feels like a good minimum time.
Running total: 179 Km
Daily Stats: 8.03 k, 42:11, 5:16min/k, morning, 20 deg, sunny, avg hr 143
Description: Really was not into the running this morning. Stopped half way into my warm up to talk to a friend who just bought a tent trailer. So most of the run was spent at the same pace. Tacked an extra kilometer onto my seven K run. Seven is feeling a little short. 40 minutes feels like a good minimum time.
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