W/U: 13.03
5x1000m (rest): 3.37 (1.47), 3.37 (2.20), 3.31 (2.19), 3.27 (2.32), 3.19
C/D: 13.19
Weather was perfect, but my body was not. Stayed up too late partied Wednesday night in San Antonio, and Thursday was a solid day of casual drinking at this Lodge in the country south of San Antonio. Through in a 7am flight this morning, and I was pretty cooked. I slept on the plane, but was still so tired I came home and immediatly took another 2 hour nap.
Not as quick as I'd a liked all around, but I'm happy with the progression. Not quite as pleased either with having to take more rest than I had anticipated, but I'm glad I did so I could actually get some speedier intervals in.
Miles: 7
Showing posts with label good weather. Show all posts
Showing posts with label good weather. Show all posts
Friday, April 22, 2011
Sunday, April 10, 2011
welcome back legs
I waited patiently all week for my legs to recover. Sunday, they responded, and what a very nice run! As I mentioned before, I just wanted to log some easy miles and not do anything quick with having raced the last 3 weekends in a row. You can see below that the runs this week were definitly slow, so once I set off for my long run, I could immediatly tell it was going to be a good day.
With a light lunch down, and the Master's coming on TV soon, I opted to just run from home and knock it out. I ran through Madison Park to Seneca, behind Montford, to the Greenway, up Tranquil, down Selwyn to Park Rd, up Park, then through Huntingtown Farms and back home through Montclair. Of course that route has some hills, and I counted 7 major climbs for the run. My pace started out around 7:40, to 7:30, then on down to the low 20's high teens.
Miles: 10
Time: 1.14.15
Pace: 7.24
So, in recap - I hit 5 days running this week, my first double digit LR of the year, and reached my goal of over 30 miles for the week!
With a light lunch down, and the Master's coming on TV soon, I opted to just run from home and knock it out. I ran through Madison Park to Seneca, behind Montford, to the Greenway, up Tranquil, down Selwyn to Park Rd, up Park, then through Huntingtown Farms and back home through Montclair. Of course that route has some hills, and I counted 7 major climbs for the run. My pace started out around 7:40, to 7:30, then on down to the low 20's high teens.
Miles: 10
Time: 1.14.15
Pace: 7.24
So, in recap - I hit 5 days running this week, my first double digit LR of the year, and reached my goal of over 30 miles for the week!
Sunday, March 13, 2011
Pretty Day Long Run
Miles: 9
Time: 1.07.50
Pace: 7.32
Out and back from McMullen.
Ran with Oelz and David. Weather was warm and the trail was packed. We started off at a modest 740ish pace, and got it down around 730 for the middle miles. David and I turned it up the last few miles, dropping it to 7:20s into 7:11 for the last mile.
Legs felt fine, but my knees began to get sore from the pounding. This was the farthest run since the marathon for me, so the last mile I was feeling it for sure. My breathing is good though.
Garmin Link for the run
Time: 1.07.50
Pace: 7.32
Out and back from McMullen.
Ran with Oelz and David. Weather was warm and the trail was packed. We started off at a modest 740ish pace, and got it down around 730 for the middle miles. David and I turned it up the last few miles, dropping it to 7:20s into 7:11 for the last mile.
Legs felt fine, but my knees began to get sore from the pounding. This was the farthest run since the marathon for me, so the last mile I was feeling it for sure. My breathing is good though.
Garmin Link for the run
Saturday, February 19, 2011
Neighborhood perimeter
Miles: 6.9
Time: 55 mins
Pace: >8
went down to starmount from my house, but crept along the perimeter as it hugs south blvd., and as far south as I could go, before I wound around and went into Huntington Farms park and back the old familiar way.
Time: 55 mins
Pace: >8
went down to starmount from my house, but crept along the perimeter as it hugs south blvd., and as far south as I could go, before I wound around and went into Huntington Farms park and back the old familiar way.
Thursday, February 17, 2011
Santa Monica stroll
Miles: 6.2
Time: 50 mins
Pace: 8
Headed North, from Bohle's place, and ran past the Santa Monica pier, and up the path through palm trees and manicured lawns, on a dirt path up the shorelined road. Beautiful place.
Time: 50 mins
Pace: 8
Headed North, from Bohle's place, and ran past the Santa Monica pier, and up the path through palm trees and manicured lawns, on a dirt path up the shorelined road. Beautiful place.
Sunday, November 28, 2010
Sailing through paths
Getting in shape definitly has it's rewards**. The level of fitness I currently am at, really makes running enjoyable. Aside from a little bit of mental burnout, my body has started to show signs of real improvement as I am able to naturally run quicker paces, feel smoother with my stride, and not feel as taxed from the distances. Today I had no mind of running low 7 min paced miles, but there I was clipping off 7.04's and feeling strong and smooth. I know my mind is trained well enough to engage my body in a pace that is right for the distance, and even though right away I was moving along faster than I anticipated, I wasn't worried about struggling later. I slowed a little after the first couple of miles, but after 5 miles or so I was rolling along and dropping the pace again.
Splits: 715, 717, 727, 722, 707, 705, 704, 704, 700, 700, 2 miles around Old Bell hills (730s ?)
Time: 126.22
Pace: 7.11
This week, with the 15 mile 'workout' Wed. and this nice 12 miler, I am getting more confident that I can do what I need to do to Boston Qualify on Dec. 11th.
**weekly mileage for the last 16 weeks: 15, 21, 28, 35, 26, 43, 35, 43, 23, 36, 33, 54, 45, 35, 28, 50.
Splits: 715, 717, 727, 722, 707, 705, 704, 704, 700, 700, 2 miles around Old Bell hills (730s ?)
Time: 126.22
Pace: 7.11
This week, with the 15 mile 'workout' Wed. and this nice 12 miler, I am getting more confident that I can do what I need to do to Boston Qualify on Dec. 11th.
**weekly mileage for the last 16 weeks: 15, 21, 28, 35, 26, 43, 35, 43, 23, 36, 33, 54, 45, 35, 28, 50.
Saturday, November 13, 2010
A Good Long Run
Simple Title huh? It's funny, if I were to compare the 20 mile run I did for my first marathon earlier thisyear , to this 20 mile run, simple would be the word to describe the overall feeling in comparison. I know it sounds odd, but this 20 mile run didn't feel that bad and was actually pretty easy. Of course that is relative, but this 20 miler even felt easier than the 16 and 15 mile long runs earlier in the fall. I think one main reason I felt good was the light week of running I had up until today. I didn't run Monday, ran EASY Tuesday, short workout Wednesday, and didn't run Thursday or Friday. So I had some pretty fresh legs. The weather was perfect, and I was able to run almost 11 miles of it with company, which always makes it easier mentally.
Jason and I were planning on meeting to knock out this long run since earlier in the week, but when he insisted on starting no later than 9am, I stuck my heels in and said I'd meet him at 10am after he had gotten a head start. I was content to run the last half solo, if that meant I could catch up on sleep. Which I needed - the jet lag, and 3 hours of sleep I got Thursday night were rough on the system.
So when I pulled into the Sardis lot of McAlpine at 10am, Jason and David were finishing up their first loop, and when I joined in they were at 9.5 miles roughly. Both of them were doing 20 miles, so I was going to accompany them for their remaining 10.5. The three of us set off down McAlpine Greenway where we would basically do the standard stretch of "out and back with course" route that is protocal for a 10 mile run. I'd say we kept the pace around 7.50-30 for those 10 miles.
Once we got back to the lot, David and Jason were finished - so I paused quickly to down some water and take a couple Cliff shots. I started back down the Greeway, but took a left and ran up to Boyce Rd. Park, and meandered through those trails before heading out to Sardis Rd. where I would come back down towards the parking lot. Once there, I took a right onto Old Bell Rd., as I wanted to do some hills during this portion of my run. I was around the 15th mile when I headed for the hills, and was able to roll through there fine without loosing much pace. After completing that I needed about 4 more miles, so I cut back through the trail up to Charlotte Christian and went along until it fed back onto the Greenway about a mile in. I took a left and headed towards the Monroe Rd. bridge, checked my time, and headed for the car. I kept the pace pretty comfortable, around the 740 range - but the last two miles I started to pick it up. Feeling well enough, I wanted to try and simulate running around my goal marathon pace for miles 19-20, thinking it would only help come race time. My last two miles were 7:30, 6:45. I got going a little too fast the last mile - I actually was on 6:20 pace for the last mile, but I pressed the brake a little bit and still finished strong.
Miles: 20
Time: 2.33.40
Pace: 7.41
Jason and I were planning on meeting to knock out this long run since earlier in the week, but when he insisted on starting no later than 9am, I stuck my heels in and said I'd meet him at 10am after he had gotten a head start. I was content to run the last half solo, if that meant I could catch up on sleep. Which I needed - the jet lag, and 3 hours of sleep I got Thursday night were rough on the system.
So when I pulled into the Sardis lot of McAlpine at 10am, Jason and David were finishing up their first loop, and when I joined in they were at 9.5 miles roughly. Both of them were doing 20 miles, so I was going to accompany them for their remaining 10.5. The three of us set off down McAlpine Greenway where we would basically do the standard stretch of "out and back with course" route that is protocal for a 10 mile run. I'd say we kept the pace around 7.50-30 for those 10 miles.
Once we got back to the lot, David and Jason were finished - so I paused quickly to down some water and take a couple Cliff shots. I started back down the Greeway, but took a left and ran up to Boyce Rd. Park, and meandered through those trails before heading out to Sardis Rd. where I would come back down towards the parking lot. Once there, I took a right onto Old Bell Rd., as I wanted to do some hills during this portion of my run. I was around the 15th mile when I headed for the hills, and was able to roll through there fine without loosing much pace. After completing that I needed about 4 more miles, so I cut back through the trail up to Charlotte Christian and went along until it fed back onto the Greenway about a mile in. I took a left and headed towards the Monroe Rd. bridge, checked my time, and headed for the car. I kept the pace pretty comfortable, around the 740 range - but the last two miles I started to pick it up. Feeling well enough, I wanted to try and simulate running around my goal marathon pace for miles 19-20, thinking it would only help come race time. My last two miles were 7:30, 6:45. I got going a little too fast the last mile - I actually was on 6:20 pace for the last mile, but I pressed the brake a little bit and still finished strong.
Miles: 20
Time: 2.33.40
Pace: 7.41
Tuesday, August 24, 2010
cool temps and ipod
Miles: 5.5
Time: 40.12
Pace: 7.18
Temperature's cooled off today with readings around 80 degrees around dinner time. As I had planned to go work out at the Y, I found myself back home gearing up for a run due to the Harris branch renevating its workout room for the next 3 weeks. I hadn't run with the ipod in quite a while, and decided to bring it back out.
Another solid run. Ran the out and back, from my house across Woodlawn and Seneca, down to Park Rd, turned into Montford, and then continued a little ways down the road until I turned around at the 2.75 mi mark. Once Eminem hit the player, my pace picked up considerably. I already started out with a nice pace of 7:30's for the first two miles, and closed my last two miles in 14.06. Good weather, staying off the sugary candy, and some upbeat tunes made for a solid run!
Time: 40.12
Pace: 7.18
Temperature's cooled off today with readings around 80 degrees around dinner time. As I had planned to go work out at the Y, I found myself back home gearing up for a run due to the Harris branch renevating its workout room for the next 3 weeks. I hadn't run with the ipod in quite a while, and decided to bring it back out.
Another solid run. Ran the out and back, from my house across Woodlawn and Seneca, down to Park Rd, turned into Montford, and then continued a little ways down the road until I turned around at the 2.75 mi mark. Once Eminem hit the player, my pace picked up considerably. I already started out with a nice pace of 7:30's for the first two miles, and closed my last two miles in 14.06. Good weather, staying off the sugary candy, and some upbeat tunes made for a solid run!
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