Progress
This mornings workout was great. SH and my sister joined me for a tough marathon prep workout given by our track club’s coach. It was 3×3M @ 10k + 30″ with 4′ standing rest. The temp was cool but pleasant. I wanted to keep the splits even and around 6:08-6:10. You can imagine my amazement when I was able to keep it about 2-3 seconds faster. Following a long warm-up to show them the mileage markers, I went into. Here are my splits:
- (6:08.6, 6:07.7, 6:07.2) - 6:07.8avg,
- (6:05.5, 6:06.3, 6:04.2) - 6:05.3avg,
- (6:07.1, 6:04.9, 6:02.5) - 6:04.8avg.
- Total avg: 6:06.
I have the HR data for each lap but didn’t take the time to record it. However, SH and I were surprised by Santa with this gadget. As soon as I figure out how to uplink my files, I’ll put that up here. If anyone else that has the same watch, any recommendations or advice for use? One last thing that is worth mentioning. I did this same workout earlier in the month with these splits.
- (6:22, 6:13, 6:09), 6:14.6 avg
- (6:06, 6:18, 6:12), 6:12 avg
- (6:14, 6:17, 6:11), 6:14 avg
- Tot 6:13.5
Pretty sweet huh?
Workout:
- Type: Run
- Date: 12/31/2007
- Time: 08:00:00
- Total Time: 1:38:13.00
- Average Heart rate: 167
- Max Heart rate: 197
- Calories: 1383
- Distance: 13 miles
- Average Pace: 7:33.4/mile
- Max Pace: 6:02.17/mile
Filed under: Flexibility, General Cardio, Grad Student, Marathon, Medical School, Medical Student, Random Thoughts, Run, Running, Triathlon, Uncategorized
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Easy run in MD
Just an easy run with SH around the neighborhood. Weather was cool but not bad. It was nice to be out on some trails for a bit. Looking forward to running long tomorrow on the C&O canal. Peace!
Workout:
- Type: Run
- Date: 12/22/2007
- Time: 10:00:00
- Total Time: 00:44:25.00
- Average Heart rate: 140
- Max Heart rate: 166
- Calories: 470
- Distance: 5.25 miles
- Average Pace: 8:27.76/mile
Filed under: Flexibility, General Cardio, Grad Student, Marathon, Medical School, Medical Student, Random Thoughts, Run, Running, Strength Training, Triathlon, Uncategorized, half-marathon
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Pre-Test Workout
The workout was as tough as I thought it would be when I first heard about it: 4-5×2M @ 10K+20′ (3′ SRI). Now, there are certainly tougher workouts to be done, but I haven’t really felt in a true running rhythm in a while so I was anxious to see how it turned out. Like last week, I had to wake up at 4:15, so I could be at the meeting place by 5am then shuttled to the start of the workout. The guy who was shuttling us was a little late so we didn’t start until 5:30, but now worries.
Since I ran the course last week, I knew what to expect in terms of how I should pace myself and where to look for the markers. I tried wearing my HRM so I could see how hard I was working compared to what I felt like (HR vs RPE). As usual, the “3rd quarter” (the 75% of any workout) was the toughest but after I was done, I’m glad I decided to do four instead of three. Here are my splits:
- 5:57, 5:59
- 5:59, 6:08
- 5:59, 6:05
- 6:04, 5:57
- Avg 6:01/mile
It was pretty foggy so I had a little trouble spotting the marks but it was good because I could just focus on the next 25-50m ahead of me. I’m a little disappointed I couldn’t tolerate the HRM because I’m really curious to monitor my progress. However, I feel it restricts my breathing and I keep having to readjust it every couple of steps which breaks my rhythm. Oh well, maybe I’ll get used to it. Peace!
Workout:
- Type: Run
- Date: 12/21/2007
- Time: 05:30:00
- Total Time: 1:15:00.00
- Distance: 10 miles
- Average Pace: 7:30/mile
- Max Pace: 5:57.14/mile
Filed under: Flexibility, General Cardio, Grad Student, Marathon, Medical School, Medical Student, Random Thoughts, Run, Running, Strength Training, Triathlon, Uncategorized, half-marathon
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Downpour
Thursday’s are “swing days” in my schedule. Depending on how hard the track workout is on Tuesday and what lies ahead for Friday’s tempo work, Thursday could be a relaxed run or a good effort at what some guys in the group call “5K+ 90′ ” pace, aka, that grey area between your recovery runs and tempo work. However, after I stepped out the door and noticed the dampness on the sidewalk and the grey skies, my mood also changed. I wasn’t totally setback by the bad weather but about 5′ into the run it started to pour. Normally I enjoy these experiences because it reminds me of my more youthful days (yes, I realize I’m only 24 so it’s relative) but recently I’ve been fighting off some congestion and a snotty nose. Fortunately the rain let up about 20′ into the run but it was enough to soak my shirt and shoes for the remainder of my time out there. I tried to put in a couple of surges but nothing remarkable. Hopefully this won’t leave me flat for tomorrow’s early morning run. I think it’s supposed to be 4-5×2M @ 10K + 20″ on 3′ rest. Fun. In other news I have my last test of the semester tomorrow and I think I have my 2008 race calendar set. Both of which are pretty exciting. Peace!
Workout:
- Type: Run
- Date: 12/20/2007
- Time: 08:00:00
- Total Time: 00:55:56.00
- Average Heart rate: 162
- Max Heart rate: 186
- Calories: 723
- Distance: 7.5 miles
- Average Pace: 7:27.2/mile
- Max Pace: 6:20.15/mile
Filed under: Flexibility, General Cardio, Grad Student, Marathon, Medical School, Medical Student, Random Thoughts, Run, Running, Triathlon, Uncategorized
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Nice and easy
Just an easy run in the morning to wake up. I’ve been trying to keep these runs under 75% of my MHR which has left me fresh for my faster workouts. However, I may just switch over to cycling on these recovery days so I can recruit different muscle groups and limit the pounding on my feet since I’ve been feeling a little shin pain lately. We’ll see. Peace!
Workout:
- Type: Run
- Date: 12/19/2007
- Time: 07:30:00
- Total Time: 00:49:34.00
- Average Heart rate: 153
- Max Heart rate: 162
- Calories: 573
- Distance: 6.25 miles
- Average Pace: 7:55.56/mile
Filed under: Flexibility, General Cardio, Grad Student, Marathon, Medical School, Medical Student, Random Thoughts, Run, Running, Triathlon, Uncategorized
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