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.
Friday, July 31, 2009
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.
Sunday, July 26, 2009
Run 26
Running total: 251 K
Daily stats: 9.8 K, 56:37, 5:46 min/k, morning, sunny, hot, humid, avg hr 139.
Description: First time running two days in a row. HRM run keeping it under 145. Interestingly now my first two K is generally my fastest two k. Very quick warm up and once again a quite thorough warm down. Didn't get to bed early enough for the super early rise. Need to make the commitment.
Daily stats: 9.8 K, 56:37, 5:46 min/k, morning, sunny, hot, humid, avg hr 139.
Description: First time running two days in a row. HRM run keeping it under 145. Interestingly now my first two K is generally my fastest two k. Very quick warm up and once again a quite thorough warm down. Didn't get to bed early enough for the super early rise. Need to make the commitment.
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.
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