Running in the cool spring morning air
I breath in deeply
And briefly feel the grit of shell and wing
but as I gather my spit
my mouth is smooth
no trace or remanence
Tuesday, April 28, 2020
Monday, April 27, 2020
Week 17 in Review
15K at sub 7 pace last Thursday was probably too much... after that I biked on Friday (and ran 1.3 miles in the evening), took a rainy Saturday off and caught up on some sleep, ran a completely uninspired 13 mile run at 8:34 pace... Then this morning I fought my body onto the bike and wound up squeezing an hour ride out of it.
Rounded out the week with 40.73 miles. Based on the last couple months I can honestly say I'm currently running 40 mpw with no exaggeration (average of 42+ over March and April).
GOALS:
3. 5000 Pushups/Bench: 1788 (176 ahead of pace)
6. 12500 Steps a day: 679 days and counting... Garmin streak at 52 days
Rounded out the week with 40.73 miles. Based on the last couple months I can honestly say I'm currently running 40 mpw with no exaggeration (average of 42+ over March and April).
Yearly goal progress:
GOALS:
1. 1560 (or 2020) miles run: 642.6 for the year (139.65 miles ahead of pace or 8.66 miles behind pace)
2. 5000 Pull ups: 1739 (126 ahead of pace)
4. 50 hour stationary bike: 18:42 hours... Made up for my missed bike workout last Monday by biking on Friday and then again today.
5. Diet: Don't ask
Thursday, April 23, 2020
Workout of the year
Today, I achieved a workout of the year... we'll see where it ultimately ranks come year end but right now it's the workout of the year...
I may have noted this previously, but I've been running pretty much the same course Tuesdays and Thursdays for a month now. It's pretty much a 9.33 (15K) route out and back. Mile 2-5 have rolling hills with mile 2 being a performance enhancing net downhill and mile 5 being a performance dampening uphill. After mile 5 it's flatter although mile 6 is net down and 7 is definitely net uphill.
With more familiarity with the course each run, I'm learning when to push, when to relax, when to glide, and how to control the pace to allow me to run it faster and faster. It's hard for me to wrap my head around it but it's just a different overall experience than the courses I've been running in Brimfield... part of it is probably change in routine but also, I've been running these runs with no headphones and I really suspect it is enhancing my focus and my ability to tune into my body.
I started running this course as part of a group run about 1 month ago... the group aspect has been letting me down lately as no one else has been up for pushing my pace the last runs... despite that, the change of routine has literally resulted in a change of pace and I'm suddenly running "easy" miles at sub 7:30 pace on Tuesdays and Thursdays.
Tuesday's I always feel a tad bit flat... but I always feel great on Thursdays. Today was no exception.
Last Thursday I took off too fast and hit mile 2 and 3 at 6:3X pace. I was treating it as more of a tempo run but running that fast early didn't allow me to sustain a fast pace for 9 miles and I wound up slowing after 6 miles to 8 min-mile pace and cutting the run to 8 miles. Today I thought that if I would control myself early, and finish fast instead and get the whole 9 miles in.
The weather was a nice 50 degrees and the relatively warmer air seemed to help my pace out of the gate and I hit the first mile in 7:01. Going into mile 2, I knew it was downhill and just focused on staying relaxed and not pushing too hard, hitting a 6:50 pace. I stayed relaxed to the turn around and hit mile 3 at 6:56... after the turn around I thought, maybe just take mile 4 and 5 easy and then start pushing more at mile 6... staying relaxed I kept cruising and ran mile 4 at 6:51. Whoa... I was really cruising today and feeling great. I again told myself to run mile 5 easier to save some efforts for the last half of the run... mile 5 is uphill and always one of the slowest miles... I hit it in 7:03 today... definitely a mile 5 record. Mile 6 is downhill and I let it rip... 6:43 pace for the fastest mile of the day.
At the point my HR was creeping into the upper 160's (90% max) range and I was starting to struggle. I knew if I could just keep going through mile 7 I could hit a solid mile 8 and 9 and potentially break 7 minute pace for the day... hit mile 7 at 7:13 pace for the slowest mile of the day but also my fastest mile 7 ever.
After mile 7 there's another 1/4 mile of run to a turn around and then it's straight to the finish. Close to the turn around I finally ran into the rest of my running group who had gone with a different 8 mile course. By the turn around they were probably 1/4 mile ahead of me but going quite a bit slower. It took me about a mile to catch them during a 6:51 mile 8.
I was dying as I passed them but knew I only had one mile left and enough time banked that a 7:30 mile for mile 9 would still get me under 7 on the day. As I passed, one of the runners in the other group decided to give chase. He was on my heels for the last mile and definitely pushed me on the pace... even as I was hurting I still hit the last mile in 6:56. Heart rate peaked at 174 near the end. Despite the fast pace I never felt like I was pushing past my limits and mostly just focused on staying calm and relaxed. After mile 9, I wanted to stop my watch, but forced myself to push the last 1/3 of the mile to get to 15K... never really slowed down and covered the last 1/3 at 6:57 pace.
Final Stats:
9.33 miles
1:04:48
6:56 pace
When it was all over I felt great. Later in the day I still feel pretty good. Tired but not exhausted... plus my stomach has been less of an issue then previously. Garmin says I need 62 hours to recover... not sure about that but I'll definitely take it easy til Sunday.
I may have noted this previously, but I've been running pretty much the same course Tuesdays and Thursdays for a month now. It's pretty much a 9.33 (15K) route out and back. Mile 2-5 have rolling hills with mile 2 being a performance enhancing net downhill and mile 5 being a performance dampening uphill. After mile 5 it's flatter although mile 6 is net down and 7 is definitely net uphill.
With more familiarity with the course each run, I'm learning when to push, when to relax, when to glide, and how to control the pace to allow me to run it faster and faster. It's hard for me to wrap my head around it but it's just a different overall experience than the courses I've been running in Brimfield... part of it is probably change in routine but also, I've been running these runs with no headphones and I really suspect it is enhancing my focus and my ability to tune into my body.
I started running this course as part of a group run about 1 month ago... the group aspect has been letting me down lately as no one else has been up for pushing my pace the last runs... despite that, the change of routine has literally resulted in a change of pace and I'm suddenly running "easy" miles at sub 7:30 pace on Tuesdays and Thursdays.
Tuesday's I always feel a tad bit flat... but I always feel great on Thursdays. Today was no exception.
Last Thursday I took off too fast and hit mile 2 and 3 at 6:3X pace. I was treating it as more of a tempo run but running that fast early didn't allow me to sustain a fast pace for 9 miles and I wound up slowing after 6 miles to 8 min-mile pace and cutting the run to 8 miles. Today I thought that if I would control myself early, and finish fast instead and get the whole 9 miles in.
The weather was a nice 50 degrees and the relatively warmer air seemed to help my pace out of the gate and I hit the first mile in 7:01. Going into mile 2, I knew it was downhill and just focused on staying relaxed and not pushing too hard, hitting a 6:50 pace. I stayed relaxed to the turn around and hit mile 3 at 6:56... after the turn around I thought, maybe just take mile 4 and 5 easy and then start pushing more at mile 6... staying relaxed I kept cruising and ran mile 4 at 6:51. Whoa... I was really cruising today and feeling great. I again told myself to run mile 5 easier to save some efforts for the last half of the run... mile 5 is uphill and always one of the slowest miles... I hit it in 7:03 today... definitely a mile 5 record. Mile 6 is downhill and I let it rip... 6:43 pace for the fastest mile of the day.
At the point my HR was creeping into the upper 160's (90% max) range and I was starting to struggle. I knew if I could just keep going through mile 7 I could hit a solid mile 8 and 9 and potentially break 7 minute pace for the day... hit mile 7 at 7:13 pace for the slowest mile of the day but also my fastest mile 7 ever.
After mile 7 there's another 1/4 mile of run to a turn around and then it's straight to the finish. Close to the turn around I finally ran into the rest of my running group who had gone with a different 8 mile course. By the turn around they were probably 1/4 mile ahead of me but going quite a bit slower. It took me about a mile to catch them during a 6:51 mile 8.
I was dying as I passed them but knew I only had one mile left and enough time banked that a 7:30 mile for mile 9 would still get me under 7 on the day. As I passed, one of the runners in the other group decided to give chase. He was on my heels for the last mile and definitely pushed me on the pace... even as I was hurting I still hit the last mile in 6:56. Heart rate peaked at 174 near the end. Despite the fast pace I never felt like I was pushing past my limits and mostly just focused on staying calm and relaxed. After mile 9, I wanted to stop my watch, but forced myself to push the last 1/3 of the mile to get to 15K... never really slowed down and covered the last 1/3 at 6:57 pace.
Final Stats:
9.33 miles
1:04:48
6:56 pace
When it was all over I felt great. Later in the day I still feel pretty good. Tired but not exhausted... plus my stomach has been less of an issue then previously. Garmin says I need 62 hours to recover... not sure about that but I'll definitely take it easy til Sunday.
Tuesday, April 21, 2020
Another Week Bites the Dust (Week 16)
THOUGHTS ON WEEK 16
Week 16 is in the books. I've felt a few small twinges of my motivational waning here and there but as I see the weeks peel away it gives me a jolt that rekindles the fire. It's good to know that every run (regardless of if it's a "good" workout or not) is more mileage into the bank.
Finished the week with 45.5 total miles. Took Saturday off instead of going for the 50. I find myself needing to pile on the self-affirmation for being "smart" and taking days off instead of pushing myself to achieve arbitrary mileage figures taken over random samples... still the concept of 50 miles a week is intriguing. I just remind myself to be practice patience so that I don't get hurt or burn out... mostly it's working so far.
________________________________________________________________________________
SUNDAY LONGER RUN
After taking Saturday off, I felt pretty decent on Sunday and whipped out a new long run record of 16 miles. Technically I broke the run into two segments, a 15 mile run and a 1 mile cooldown immediately following so no "official" record. I would maybe consider this one of my best long runs to date. I ran a slightly different route then typical, utilizing segments of my normal route but going in the opposite direction and taking several detours during it, including running a loop through a cemetery and running through a field.
My mile splits, just like my run, was all over the map: 7:54, 8:17, 8:25, 8:07, 8:08, 8:38, 8:53, 8:07, 7:14, 8:26, 8:14, 7:03, 8:08, 8:03, 6:30 … 8:48 cooldown
A couple really slow miles in the middle while I was just loafing about and enjoying the day. After that I started loosening up and started playing with the pace a bit. Not sure what kind of training effect this style of run had but I had fun!
Total:
16.01 Miles
2:09:02
8:04 Pace
___________________________________________________________________________________
TUESDAY WORKOUT
Another solo run for me today.
8 miles
59:06
7:23 pace
7:23 felt pretty easy today. Starting to get a better feel for what "easy" hard runs mean. Nothing hurt too bad except for some of the hill climbs. The final hill climb during mile 5 got the heart rate up to 162... which still isn't all that fast. We'll see who shows up Thursday and maybe I'll push the pace.
________________________________________________________________________________
WEEK 16
GOALS:
3. 5000 Pushups/Bench: 1702 (172 ahead of pace)… 100 pushups in one day this week with a set of 40 and then 60... warming up is essential for me to hit a max... go figure... also hit 12, 12, 12 on the bench at 165
6. 12500 Steps a day: 672 days and counting... Garmin streak at 47 days
Week 16 is in the books. I've felt a few small twinges of my motivational waning here and there but as I see the weeks peel away it gives me a jolt that rekindles the fire. It's good to know that every run (regardless of if it's a "good" workout or not) is more mileage into the bank.
Finished the week with 45.5 total miles. Took Saturday off instead of going for the 50. I find myself needing to pile on the self-affirmation for being "smart" and taking days off instead of pushing myself to achieve arbitrary mileage figures taken over random samples... still the concept of 50 miles a week is intriguing. I just remind myself to be practice patience so that I don't get hurt or burn out... mostly it's working so far.
________________________________________________________________________________
SUNDAY LONGER RUN
After taking Saturday off, I felt pretty decent on Sunday and whipped out a new long run record of 16 miles. Technically I broke the run into two segments, a 15 mile run and a 1 mile cooldown immediately following so no "official" record. I would maybe consider this one of my best long runs to date. I ran a slightly different route then typical, utilizing segments of my normal route but going in the opposite direction and taking several detours during it, including running a loop through a cemetery and running through a field.
My mile splits, just like my run, was all over the map: 7:54, 8:17, 8:25, 8:07, 8:08, 8:38, 8:53, 8:07, 7:14, 8:26, 8:14, 7:03, 8:08, 8:03, 6:30 … 8:48 cooldown
A couple really slow miles in the middle while I was just loafing about and enjoying the day. After that I started loosening up and started playing with the pace a bit. Not sure what kind of training effect this style of run had but I had fun!
Total:
16.01 Miles
2:09:02
8:04 Pace
___________________________________________________________________________________
TUESDAY WORKOUT
Another solo run for me today.
8 miles
59:06
7:23 pace
7:23 felt pretty easy today. Starting to get a better feel for what "easy" hard runs mean. Nothing hurt too bad except for some of the hill climbs. The final hill climb during mile 5 got the heart rate up to 162... which still isn't all that fast. We'll see who shows up Thursday and maybe I'll push the pace.
________________________________________________________________________________
WEEK 16
Yearly goal progress:
GOALS:
1. 1560 (or 2020) miles run: 612.62 for the year (135.24 miles ahead of pace)… (or 5.52 miles behind pace?!?)… so this first goal is a bit fluid. I initially set it to 1560 which equates to 30 miles a week (30*52=1560)… but I was also thinking that running 2020 in 2020 might be a cool goal as well, but wasn't sure if this was an overreach. at this point I'm close enough and far enough along in the year to better evaluate and feel that 2020 may in fact be in reach. Primary goal is still 1560... would love to get 2020 but will not push past my limits and wind up getting hurt just to achieve it.
2. 5000 Pull ups: 1643 (112 ahead of pace)… last couple times doing these have seemed tougher. I'm knocking out sets of 12 but just feel fatigued overall. Might just be the time of day I've been doing them.
4. 50 hour stationary bike: 16:38 hours... skipped my bike workout Monday for the first time this week. might need to make that up but sleep felt so good!!!
5. Diet: April is not turning into the month I hoped for... I think I'm doing okay with limiting snacking. May have lost a smidge of weight or at least not gained. Would like to find a way for a short term focus that would allow me to drop a lb a week.
Thursday, April 16, 2020
All by myself
My training partner was a no show today and no one else in the group felt like going hard so I was forced to fend for myself. This freed me up to run a bit less consistent and push the pace early in an attempt at a tempo/lactic threshold type run.
I went out relatively hard for the first mile 7:13, and then went real hard for the next 2 miles at 6:35 and 6:38. Let up a bit for a 7:05 4th mile. 7:23 for the uphill 5th mile. Then back down to 6:50 for the 6th mile. Pushed through an extra .2+ for the 10K and hit a new Garmin record of 43:12 (6:57 average pace).
Slowed down to 8 minute pace after that to finish out at a total of 8.51 miles.
Summary:
8.51 Miles
1:01:41
7:15 Pace
Some more notes...
My HR was in the 160-167 range for 20 minutes of the workout. It peaked at 172 at the end of a few hills but was only over 167 for 24 seconds total. It is getting difficult for me to get my heart rate up past 170 during training (although I haven't really done any VO2 max workouts yet).
Not sure how much more short term and long term gains I have in me. I hope a lot, although I'd suspect a plateau at some point based on recent gains. Low 7 pace is starting to feel pretty natural and the push it takes to go sub 7 is still under control.
Still haven't broke 20 in the 5K but probably could do that in a time trial if I really wanted. Sub 19 minute 5K is a goal but Sub 6 minute pace 5K would be really nice! That would be 18:38.
I went out relatively hard for the first mile 7:13, and then went real hard for the next 2 miles at 6:35 and 6:38. Let up a bit for a 7:05 4th mile. 7:23 for the uphill 5th mile. Then back down to 6:50 for the 6th mile. Pushed through an extra .2+ for the 10K and hit a new Garmin record of 43:12 (6:57 average pace).
Slowed down to 8 minute pace after that to finish out at a total of 8.51 miles.
Summary:
8.51 Miles
1:01:41
7:15 Pace
Some more notes...
My HR was in the 160-167 range for 20 minutes of the workout. It peaked at 172 at the end of a few hills but was only over 167 for 24 seconds total. It is getting difficult for me to get my heart rate up past 170 during training (although I haven't really done any VO2 max workouts yet).
Not sure how much more short term and long term gains I have in me. I hope a lot, although I'd suspect a plateau at some point based on recent gains. Low 7 pace is starting to feel pretty natural and the push it takes to go sub 7 is still under control.
Still haven't broke 20 in the 5K but probably could do that in a time trial if I really wanted. Sub 19 minute 5K is a goal but Sub 6 minute pace 5K would be really nice! That would be 18:38.
Tuesday, April 14, 2020
VO2 More Maxed
Ran 9.58 miles at 7:21 pace. Heartrate average of 148 (80% ).
Ran 7:50, 7:28, 7:21, 7:25, 7:32 for the first 5 miles. This felt remarkably easy. Finished with 7:14, 7:19, 7:07, 7:05 (7:01 for the last .58). Still wasn't pushing that hard.
On March 24th I ran 8.29 miles at 7:21 pace and my heartrate average was 154 (83%). It was a perceptively harder effort at similar conditions.
Recent fitness gains are noticeable. I'm running longer, stronger, and even recovering faster.
My Garmin VO2 max hit a new high today of 57 (up from 54 four weeks ago).
Ran 7:50, 7:28, 7:21, 7:25, 7:32 for the first 5 miles. This felt remarkably easy. Finished with 7:14, 7:19, 7:07, 7:05 (7:01 for the last .58). Still wasn't pushing that hard.
On March 24th I ran 8.29 miles at 7:21 pace and my heartrate average was 154 (83%). It was a perceptively harder effort at similar conditions.
Recent fitness gains are noticeable. I'm running longer, stronger, and even recovering faster.
My Garmin VO2 max hit a new high today of 57 (up from 54 four weeks ago).
''''
Monday, April 13, 2020
Week 15 in Review - plus New Achievements
I'm proud of myself! Final mileage for week 15 was 36.1 for a step back week. I had 36.1 by Thursday morning and then took Friday and Saturday completely off (minus sprinting around with the kids, a hilly hike, and a lap around the block with Maya). I really wanted to do the 4 miles to hit 40 for the week but I fought the urge and went for the recovery instead.
Going into Sunday's long run I felt pretty flat from the time off. It took me about 8 miles to really start feeling the flow again. I ran about 8:10 pace for most of the way oscillating between low 8:00 to 8:20ish depending on the terrain and my feel. Average HR of 144 (77%) for the run.
Once I finally found my rhythm, things went a lot smoother. It was 50 degrees, sunny, and not too windy for the most part. A couple of miles into the wind near the end but at least it was a warm wind and also more like 10 mph vs 20 mph like it has been.
Finished up the run with a new achievement in terms of distance and duration:
15.41 miles
2:05:17
8:08 pace
The run was .35 miles longer in distance then my previous record and 2:59 seconds longer in duration.
After the run I was pretty bushed for the first time in several months. I wound up laying down and sleeping for a couple hours to recover and then felt relieved enough to mow the lawn (although still fatigued).
(I also want to point out that my 10K and 13.1 have dropped since my last achievement posting. These both occurred during my 1/2 marathon in February... It's difficult to officially claim these as I know that I actually ran 13.1 in 1:30:55 that day. Not sure if it was a course distance, GPS distance, in directness of running route by me, or a combination of factors that account for the almost 3 minutes of discrepancy)
_____________________________________________________________________________
GOALS:
Going into Sunday's long run I felt pretty flat from the time off. It took me about 8 miles to really start feeling the flow again. I ran about 8:10 pace for most of the way oscillating between low 8:00 to 8:20ish depending on the terrain and my feel. Average HR of 144 (77%) for the run.
Once I finally found my rhythm, things went a lot smoother. It was 50 degrees, sunny, and not too windy for the most part. A couple of miles into the wind near the end but at least it was a warm wind and also more like 10 mph vs 20 mph like it has been.
Finished up the run with a new achievement in terms of distance and duration:
15.41 miles
2:05:17
8:08 pace
The run was .35 miles longer in distance then my previous record and 2:59 seconds longer in duration.
After the run I was pretty bushed for the first time in several months. I wound up laying down and sleeping for a couple hours to recover and then felt relieved enough to mow the lawn (although still fatigued).
(I also want to point out that my 10K and 13.1 have dropped since my last achievement posting. These both occurred during my 1/2 marathon in February... It's difficult to officially claim these as I know that I actually ran 13.1 in 1:30:55 that day. Not sure if it was a course distance, GPS distance, in directness of running route by me, or a combination of factors that account for the almost 3 minutes of discrepancy)
_____________________________________________________________________________
Yearly goal progress:
GOALS:
1. 1560 miles run: 558.51 for the year (115.23 miles ahead of pace).
2. 5000 Pull ups: 1519 (99 ahead of pace)… forgot about these for a few days... time to step it back up
3. 5000 Pushups/Bench: 1548 (128 ahead of pace)… I hit some bench on Friday at 165. Then hit it again today, 12, 12, 12 @ 165 followed by 50 pushups... those 50 felt good too. Maybe on Friday this week I'll go for a straight pushup record.
2. 5000 Pull ups: 1519 (99 ahead of pace)… forgot about these for a few days... time to step it back up
3. 5000 Pushups/Bench: 1548 (128 ahead of pace)… I hit some bench on Friday at 165. Then hit it again today, 12, 12, 12 @ 165 followed by 50 pushups... those 50 felt good too. Maybe on Friday this week I'll go for a straight pushup record.
4. 50 hour stationary bike: 16:38 hours... strong workout on the bike today 1:01 minutes at 11.49 calories per minute
5. Diet: This weekend sucked for my diet. I ate a ton of junk food and sweets on Friday night and Saturday. Paid for it a bit on my Sunday run I feel. Weight is right at 170 right now. Really want to drop 5 more pounds by August but have a really tough time with my will power... I have a total sweet tooth and all this running makes me famished!
6. 12500 Steps a day: 665 days and counting... Garmin streak at 38Thursday, April 9, 2020
Good Run - Bad Post Run Thursday
Today's workout was 9.33 miles at 7:09 pace. This was my 4th time running this same course/distance and I was starting to learn from my previous experiences.
Splits:
Miles 1: 7:49 (Warming up)
Mile 2: 7:17 (keeping it under control vs 7:09 last time I ran it)
Mile 3: 7:15 (still under control vs 7:09 last time I ran it)
Mile 4: 7:09 (early efforts paying off after slowing down to 7:20 last time)
Mile 5: 7:19 (mile 5 and 7 are always the slowest... they must be net uphill... I consciously pushed these miles and took 6 seconds off last weeks 7:25)
Mile 6: 7:04 (This one is always fast. Still faster then last weeks 7:11)
Mile 7: 7:18 (7:26 last week.. after mile 7 there's an additional .25ish miles before we turn around and head to the finish line)
Mile 8: 6:47 (last two miles and the crosswind that was originally slightly in my face was suddenly slightly to my back - 7:03 last week)
Mile 9: 6:30 pace (really started running hard but not 100% effort - 6:49 last week)
Last .33: 6:55 pace (funny how 6:55 feels easy relative to 6:30)
Ended up with a total time of 1:06:48 which was 47 seconds faster then last week.
Really felt good during this run. None of the niggles on my quads and knees that have been bugging me flared up at all and the effort was hard but I never had to go to the well so to speak. HR avg 153 (83% of max) with a peak of 173 at the end.
I'm approaching new territory with my training and hoping to get some of these runs under 7 minute pace here eventually.
______________________________________________________________________
After the workout was another story. I felt pretty good until about a 1/2 hour later and then my stomach started cramping. I laid in bed for an hour or two and then attempted to go to work but was still cramping. lay in bed for 30 more minutes before I finally felt enough to go to work and still aren't feeling 100% now. Pepto seemed to help.
this isn't the first time I've had stomach issues running but this seems like the worst. Might need to watch what I eat the night before a hard workout a bit closer... might need to take pepto before my run.
Wednesday, April 8, 2020
Week 14 in Review
14 weeks into 2020 already. Seems like time is flying... probably a good thing in this case, with all this Corona virus shit going on. Also good since training is cumulative so with each week I should theoretically be getting fitter, faster, and stronger.
This week marked another new mileage high 51.23, breaking last weeks record of 50.45. 50 miles feels like a lot for now but overall I'm taking it pretty well and my legs and overall fatigue are in very manageable shape.
_____________________________________________________________________________
This week has been okay so far. Got my long run in on Sunday which was uneventful. 12 miles at a 8:05 avg pace. Started out in the 8:10-8:20 pace and finished with the last 3 miles in the 7:40s, never working too hard. HR avg 142 (76% of max)
Took it easier on Tuesday and run 8 miles at 7:33 avg pace. Started out in the 7:40s-7:50s and finished strong with 7:24, 7:20, 7:08 last 3 laps. Heart rate was avg 146 (~78% of max).
Easy 10K today at 8'24 pace. HR of avg of 135 (73% of max).
_____________________________________________________________________________
Took it easier on Tuesday and run 8 miles at 7:33 avg pace. Started out in the 7:40s-7:50s and finished strong with 7:24, 7:20, 7:08 last 3 laps. Heart rate was avg 146 (~78% of max).
Easy 10K today at 8'24 pace. HR of avg of 135 (73% of max).
_____________________________________________________________________________
Yearly goal progress:
1. 1560 miles run: 519.52 for the year (106 miles ahead of pace). Over 500 miles on the year now. On pace for closer to 2000 miles at this point.
2. 5000 Pull ups: 1353 (28 ahead of pace)… forgot about these for a few days... time to step it back up
3. 5000 Pushups/Bench: 1406 (80 ahead of pace)… Set of 12 and then 14 at my April weight of 165. By May I will have exceed my body weight.
2. 5000 Pull ups: 1353 (28 ahead of pace)… forgot about these for a few days... time to step it back up
3. 5000 Pushups/Bench: 1406 (80 ahead of pace)… Set of 12 and then 14 at my April weight of 165. By May I will have exceed my body weight.
4. 50 hour stationary bike: 15:37 hours... haven't missed a week yet
5. Diet: Recommitted to my diet this April. Haven't been great but haven't been terrible. I scale is showing positive results thus far.
6. 12500 Steps a day: 658 days and counting... Garmin streak at 31
Subscribe to:
Posts (Atom)
