Longest run to date. 8.51 miles at 8:52 pace to wrap up a hard training week.
I started out on tired legs but at a 8:38 pace. I consciously slowed it down but still hit 8:44 for the 2nd mile. From there the heat and my fatigue started slowing me down. I got a bit slower with each mile until mile 6 was at 9:05 pace. Then slowly sped up hitting 7 in 8:54 and 8 in 8:34.
Spent a lot of the run just focusing on maintaining form and keeping myself upright... some core work wouldn’t hurt!
We’ll see how I feel but probably should dial it back next week to recover so I can push out a couple more hard weeks before my goal 5k in August.
Sunday, June 30, 2019
Friday, June 28, 2019
3.1 Miles Hard
After a recovery day on the bike yesterday, I hit the road for a hard 5K.
It wasn't a full out time trial, but definitely pushing out of my comfort zone. First 1.5 Miles were relatively comfortable but the last 1.5+ miles I'd grade at a pain level of 7.
Splits were:
Mile 1: 7:18
Mile 2: 7:04
Mile 3: 6:54
5K result of 21:59... 35 seconds faster than my previous fastest 5K training run this year and 25 seconds faster than my 5K race time from last years old settlers day run.
Total average pace of 7:06 per mile.
First mile was relaxed, tried to stay relaxed through the 2nd mile... then pushed hard no the 3rd to keep going and not quit!
Also, a 1 second improvement on my mile (but no improvement on my 1K?!?). Below are my updated results:
Additionally, this was my first time breaking the 50 miles in a month barrier for a while.
It wasn't a full out time trial, but definitely pushing out of my comfort zone. First 1.5 Miles were relatively comfortable but the last 1.5+ miles I'd grade at a pain level of 7.
Splits were:
Mile 1: 7:18
Mile 2: 7:04
Mile 3: 6:54
5K result of 21:59... 35 seconds faster than my previous fastest 5K training run this year and 25 seconds faster than my 5K race time from last years old settlers day run.
Total average pace of 7:06 per mile.
First mile was relaxed, tried to stay relaxed through the 2nd mile... then pushed hard no the 3rd to keep going and not quit!
Also, a 1 second improvement on my mile (but no improvement on my 1K?!?). Below are my updated results:
Additionally, this was my first time breaking the 50 miles in a month barrier for a while.
Wednesday, June 26, 2019
Need for Speed part 2
After last weeks vacation in the mountains it was time to get serious again with another trip to the track.
I didn't sleep great last night and felt tired going out the door. I didn't feel great approaching the workout but decided to go for it anyway.
Wound up doing 2 800m repeats and a 400m lap with 400m recovery between them. One mile warm-up and ~.5 mile cool down.
1. 800m, 3:06 (6:12 pace)
2. 800m, 3:08 (6:16 pace)
3. 400m, 93s (6:12 pace)
Sort of intended to run 3 800 meter repeats but just wasn't feeling it today. My workout schedule in general and even my interval sessions are very loosely structured right now... really just running by feel as I slowly start building up mileage and intensity.
Also, while Googling myself searching for old race results I stumbled on the photo below... didn't remember that I ran 5:28 pace back when I was 15 years old. Don't foresee besting that mark anytime soon.
I didn't sleep great last night and felt tired going out the door. I didn't feel great approaching the workout but decided to go for it anyway.
Wound up doing 2 800m repeats and a 400m lap with 400m recovery between them. One mile warm-up and ~.5 mile cool down.
1. 800m, 3:06 (6:12 pace)
2. 800m, 3:08 (6:16 pace)
3. 400m, 93s (6:12 pace)
Sort of intended to run 3 800 meter repeats but just wasn't feeling it today. My workout schedule in general and even my interval sessions are very loosely structured right now... really just running by feel as I slowly start building up mileage and intensity.
Also, while Googling myself searching for old race results I stumbled on the photo below... didn't remember that I ran 5:28 pace back when I was 15 years old. Don't foresee besting that mark anytime soon.
Monday, June 24, 2019
Altitude training
Just got back from a much needed vacation to the mountains. (3500 ft elevation)
Was able to get in 3 runs during the week of about 3 miles each (slow pace) and a bunch of hiking. 2 days in excess of 100 flights of stairs climbed according to fit bit and 400+ flights for the week. My legs are tired but feel stronger!
After getting back I ran a 7 miler on Sunday. Being on flat ground and sea level made an obvious difference. The hills of Brimfield were very easy to climb relative to last week. I roughly shot for 8:00 pace and wound up finishing up with 8:02 pace. I pushed fairly hard but not full effort by any stretch (maybe 80% effort?). My 5th mile was ran into a strong wind and really slowed me down (8:17 pace) and my final mile was 7:30 pace.
Ran another 5K on Monday at recovery pace (8:45). This was a bit of a push after yesterdays long run but I felt good the whole run (just tired but no real pain).
Did wind up setting a new PR for 10K on NRC. Decided to start posting my achievements every time I get a new one so I have a place to look back.
Was able to get in 3 runs during the week of about 3 miles each (slow pace) and a bunch of hiking. 2 days in excess of 100 flights of stairs climbed according to fit bit and 400+ flights for the week. My legs are tired but feel stronger!
After getting back I ran a 7 miler on Sunday. Being on flat ground and sea level made an obvious difference. The hills of Brimfield were very easy to climb relative to last week. I roughly shot for 8:00 pace and wound up finishing up with 8:02 pace. I pushed fairly hard but not full effort by any stretch (maybe 80% effort?). My 5th mile was ran into a strong wind and really slowed me down (8:17 pace) and my final mile was 7:30 pace.
Ran another 5K on Monday at recovery pace (8:45). This was a bit of a push after yesterdays long run but I felt good the whole run (just tired but no real pain).
Did wind up setting a new PR for 10K on NRC. Decided to start posting my achievements every time I get a new one so I have a place to look back.
Thursday, June 13, 2019
Recovery Run 1
I can feel my mind, body, and attitude slowly transferring back into run mode. I've been working my way back slow with a lot of cycling and really slow build up of the running miles. Running a recovery run today of 2 miles the day after my first speed workout marked my first back to back run in a while.
First mile: 8:58
Second Mile: 8:34
Avg. HR: 139
Felt great and didn't really even break a sweat. Maybe the first time I actually felt natural and enjoyed the run without having to fight my body to keep a proper stride and form.
Also, glad that I seemed to have gotten through yesterdays mini-speedwork without being much worse for wear... looking forward to hitting the track a few more times this year to see how my toughness can progress.
First mile: 8:58
Second Mile: 8:34
Avg. HR: 139
Felt great and didn't really even break a sweat. Maybe the first time I actually felt natural and enjoyed the run without having to fight my body to keep a proper stride and form.
Also, glad that I seemed to have gotten through yesterdays mini-speedwork without being much worse for wear... looking forward to hitting the track a few more times this year to see how my toughness can progress.
Wednesday, June 12, 2019
Need for Speed
4X400 speedwork with warm-up and cooldown:
Track day today. First speed work at a track since high school so I decided to just dip my toe into the water with 4X400 meters.
My goal pace was 95-100 seconds per 400. Here's what I ran:
1. 85s
2. 92s
3. 95s
4. 85s
So... technically too fast and I'm still getting a feeling for pacing. However, to be completely honest I wasn't really trying that hard to make pace... I just wanted to enjoy the feeling of running fast and getting my legs working hard... I would say 90% effort. Felt some hard training pain right in the gut... mostly a good thing.
Jogged 400 meter recover between each lap and then jogged home.
Other notes: I've been taking Ibuprofen before runs to manage the shin pain and warming up and stretching my calf muscles. Left shin is getting better everyday. I was really worried I was going to take a break from training a couple weeks ago but I rested a week and it's been getting better since (fingers crossed).
Total Stats:
Miles: 3.6
Time: 28:35
Pace: 7'56"
Track day today. First speed work at a track since high school so I decided to just dip my toe into the water with 4X400 meters.
My goal pace was 95-100 seconds per 400. Here's what I ran:
1. 85s
2. 92s
3. 95s
4. 85s
So... technically too fast and I'm still getting a feeling for pacing. However, to be completely honest I wasn't really trying that hard to make pace... I just wanted to enjoy the feeling of running fast and getting my legs working hard... I would say 90% effort. Felt some hard training pain right in the gut... mostly a good thing.
Jogged 400 meter recover between each lap and then jogged home.
Other notes: I've been taking Ibuprofen before runs to manage the shin pain and warming up and stretching my calf muscles. Left shin is getting better everyday. I was really worried I was going to take a break from training a couple weeks ago but I rested a week and it's been getting better since (fingers crossed).
Total Stats:
Miles: 3.6
Time: 28:35
Pace: 7'56"
Monday, June 10, 2019
DOES THIS THING STILL WORK?
Nice to see that on the fickle Internet, this web blog is still available after almost 10 years. I guess Google isn't one of those fly-by-night tech-bust operations.
Anyway, I'm just starting to get back to running again after a long hiatus and decided to search for my old running blog for some motivation. I read through some of my daily logs from my 2009 training blog and it was pretty helpful for my current-self looking back to my past self. I could really relate to that guy and his struggles as he got back into shape.
so... I'm going to see about writing up some current training notes for my future self to motivate me for the next time I get injured, have 3 kids, and take a 10 year break from running... And now some training notes:
Getting back into running shape has been rough. I've been biking on my exercise bike for over a year now so I'm not completely out of shape but it doesn't compare or prepare for the pavement pounding... Also being 40 years old is a big difference than being 30 years old in terms of adaptation and recovery... Even so, I've been sticking with it and I know I have a lot of good years left ahead of me if I can be smart, stay motivated, and not overdo it and get myself injured.
Yesterday, I accomplished my first 8 mile run in about 9 years. I'm sore today, but it felt great. My splits were 8:53, 8:42, 8:57, 8:41, 8:40, 8:29, 8:27, 8:21. Tried to keep it slow and easy. Sped up as the ran progressed which gives me confidence even though at some point I'll need to start throttling back my pace on these long runs.
My left shin has been hurting for a month but it's slowly getting better and I think the worst is behind me on that ache. My ITB band on my right side has been aggravating as well but that seems to be getting better as well.
Today, I did 66 minutes on the exercise bike as well. All in all I feel tired but good. I'm hoping that if I can keep it up and not get hurt I can get in a half marathon in September. We shall see.
Subscribe to:
Posts (Atom)
