Definitely a good week. I started with typical track work on Tuesday. I had 1K, 2K, 1K, 1K on the plan. I ended up running 1K, 2K, 2K, since the first 2K felt good. My numbers were 5:26, 11:14, 10:40. Pace numbers were 8:31, 9:09, and 8:40. Overall, I ran 5.74 miles in 1:03:49, which is an 11:07 pace.
Thursday's run was good as well. I had 8 miles on the plan. It was a rainy morning, but not that hard, so it was nice. The wind was a bit strong, but only affected me when I hit the open farm land section of Trenton Road, south of the SAS entrance and just north of the Trinity turn. I ended with 7.98 miles in 1:24:10, which is a 10:33 pace. The only thing bothering me was a bad stomach ache late in the run.
I added an extra run on Saturday, since I originally had 13 miles for my long run, but I was only doing 10 miles on Sunday for the Anna's Angels 10 Miler. I did an out and back on Black Creek starting at West Dynasty and turned at the gazebo just at the beginning of Lake Crabtree. The run was 3.85 miles in 35:19, which is a 9:10 pace.
Sunday's long run was a race, which I thought would be good for me, since I haven't run one in a while. This is a good one, because it is fairly flat, except for a late hill at about 8.3 miles, which can be very challenging. It was cool, but very humid, and there was a thick fog at the beginning of the race. I started off at a 9:30 pace on the first mile, but it didn't feel too fast. Again, it's pretty flat, and the beginning is a decline/downhill. I was in the 9:30's for a few miles, and I was feeling strong, so I just kept running, since it felt comfortable. I ended the race in 1:37:47, which was a 9:44 pace, so I stayed pretty even for most of the race. I did take a couple of walk breaks on the big hill, but I kept them short, and ran most of the hill. The last .8 miles can be a little bit of a challenge on this race if you don't save some energy, because it's rolling. The hills are short, though, so it's doable. I was very happy with my results, which was about 8 minutes faster than last year, although, I'm going by my watch time, not my official time, since the results are not posted yet.
5 weeks to go...
Sunday, September 28, 2008
Sunday, September 21, 2008
City of Oaks, Week 7 Training
I love running when it's not summer! The weather this week has been amazing. Morning lows have been in the high 50's! I absolutely love it.
The week's training started off so-so. I don't have perfect stats on Tuesday's track run, since I forgot my watch, but I was able to borrow a stop watch from the gym. I had 6 x 1200's on the plan. After my fifth lap, I was done. I just wasn't feeling it. My lap times were 6:07, 6:09, 6:09, 6:29, and 6:23, so you can see I was sucking it the last two laps. The overall workout was 6.35 miles in 1:08:44, which is a 10:49 pace.
Thursday's run was great. I had 5 miles on the plan. I ran the first 4 miles with Bill. We ran at about a 10:50 pace if I remember correctly, but the last mile I had a good amount of energy, so I really pushed it. I ended up running 4.9 miles in 51:18, which is a 10:28 pace, so I really kicked it up that last mile.
Sunday's run was the longest I've had scheduled for myself on my training plan, which was 22 miles. I have one more 20 miler on the plan in a couple of weeks, which I may extend, but for now this is the longest. I ran the Ebenezer/Grayline/Reedy Creek/Edwards Mill 10.5 mile loop, plus a little more. I wanted this to be a good one. I decided to lap this run at the 5.5 mile marks, splitting it into 4 laps. I came out very strong. I finished the first lap in 59:39, which is a 10:51 pace. I finished the second lap in 59:41, which was a 10:51 pace, so the first half was very strong. The third lap was a respectable 1:00:39 and 11:02 pace. The last lap was understandably hard, but I still did pretty well. I finished it in 1:04:20, which is an 11:46 pace. I hit the typical wall at 20 miles, so I did take a few walk breaks, but I tried to limit them. The final numbers were: 4:04:18, which was an 11:07 pace. I'm totally stoked about the run. My hr rate numbers were 154 average and 182 max, but that last number is probably not accurate. The few times I felt like I was pushing my heart rate, I was usually in the upper 160's.
I can't believe it, but there is only 6 weeks to go...
The week's training started off so-so. I don't have perfect stats on Tuesday's track run, since I forgot my watch, but I was able to borrow a stop watch from the gym. I had 6 x 1200's on the plan. After my fifth lap, I was done. I just wasn't feeling it. My lap times were 6:07, 6:09, 6:09, 6:29, and 6:23, so you can see I was sucking it the last two laps. The overall workout was 6.35 miles in 1:08:44, which is a 10:49 pace.
Thursday's run was great. I had 5 miles on the plan. I ran the first 4 miles with Bill. We ran at about a 10:50 pace if I remember correctly, but the last mile I had a good amount of energy, so I really pushed it. I ended up running 4.9 miles in 51:18, which is a 10:28 pace, so I really kicked it up that last mile.
Sunday's run was the longest I've had scheduled for myself on my training plan, which was 22 miles. I have one more 20 miler on the plan in a couple of weeks, which I may extend, but for now this is the longest. I ran the Ebenezer/Grayline/Reedy Creek/Edwards Mill 10.5 mile loop, plus a little more. I wanted this to be a good one. I decided to lap this run at the 5.5 mile marks, splitting it into 4 laps. I came out very strong. I finished the first lap in 59:39, which is a 10:51 pace. I finished the second lap in 59:41, which was a 10:51 pace, so the first half was very strong. The third lap was a respectable 1:00:39 and 11:02 pace. The last lap was understandably hard, but I still did pretty well. I finished it in 1:04:20, which is an 11:46 pace. I hit the typical wall at 20 miles, so I did take a few walk breaks, but I tried to limit them. The final numbers were: 4:04:18, which was an 11:07 pace. I'm totally stoked about the run. My hr rate numbers were 154 average and 182 max, but that last number is probably not accurate. The few times I felt like I was pushing my heart rate, I was usually in the upper 160's.
I can't believe it, but there is only 6 weeks to go...
Sunday, September 14, 2008
City of Oaks, Week 8 Training
Another off week. My mom had surgery this week, so I had to head up to Krooklyn for a few days. I got my 3 runs in, but no other exercise at all, although I may count Wednesday since I went up and down the hall of the hospital and outside about a thousand times. And I didn't sit much at all. I was on my feet most of the day.
Tuesday's run was reversed from Thursday. I had a 6 mile run on the plan. I don't want to call it a tempo. Not much tempo going on. I ran with Cindy. I don't remember what route we ran. It's kind of a blur at this point. It's been a long week. I ran a little short; only did 5.52 in 1:00:55, which is an 11:02 pace.
Thursday's run was my typical Tuesday intervals. But Brooklyn's a little short on tracks, or at least ones that I was allowed on, so I ran around Dyker Park. Dyker is a park/golf course. It's not too bad to run around, since it's about a 2+ mile loop, and no street crossing. A bit of cars, though, so I had to deal with car exhaust, but that was going to happen anywhere in Brooklyn. My intervals were 2 miles, 1 mile, 2 x 800's. I ended up doing 2 miles, and 2 x 1 mile instead, with a 1.5 mile warm up. My times were 18:07:10 (9:03 pace), 8:36:82 (8:37 pace), and 8:23:40 (8:24 pace). The total run including rest intervals was 6.48 miles in 1:06:47 (10:18 pace).
Sunday's run was a bit tough. It was very humid and mid 70's by the start of the run. I had 16 miles on the plan. I started at Black Creek, ran into Umstead, and did an out and back. It ended up being a solid run. I ran the whole thing, hills and all, although I was dead by the end of the run. That last mile was torture. I ended up running it in 2:59:24 (11:12 pace). Average hr was 154, with a 168 max. I probably hit that max coming up the S hill. Holy crap, that's a long hill when you don't take a break.
Overall, not a bad week. I can't wait for the heat/humidity to die down a bit.
7 weeks to go...
Tuesday's run was reversed from Thursday. I had a 6 mile run on the plan. I don't want to call it a tempo. Not much tempo going on. I ran with Cindy. I don't remember what route we ran. It's kind of a blur at this point. It's been a long week. I ran a little short; only did 5.52 in 1:00:55, which is an 11:02 pace.
Thursday's run was my typical Tuesday intervals. But Brooklyn's a little short on tracks, or at least ones that I was allowed on, so I ran around Dyker Park. Dyker is a park/golf course. It's not too bad to run around, since it's about a 2+ mile loop, and no street crossing. A bit of cars, though, so I had to deal with car exhaust, but that was going to happen anywhere in Brooklyn. My intervals were 2 miles, 1 mile, 2 x 800's. I ended up doing 2 miles, and 2 x 1 mile instead, with a 1.5 mile warm up. My times were 18:07:10 (9:03 pace), 8:36:82 (8:37 pace), and 8:23:40 (8:24 pace). The total run including rest intervals was 6.48 miles in 1:06:47 (10:18 pace).
Sunday's run was a bit tough. It was very humid and mid 70's by the start of the run. I had 16 miles on the plan. I started at Black Creek, ran into Umstead, and did an out and back. It ended up being a solid run. I ran the whole thing, hills and all, although I was dead by the end of the run. That last mile was torture. I ended up running it in 2:59:24 (11:12 pace). Average hr was 154, with a 168 max. I probably hit that max coming up the S hill. Holy crap, that's a long hill when you don't take a break.
Overall, not a bad week. I can't wait for the heat/humidity to die down a bit.
7 weeks to go...
Sunday, September 7, 2008
City of Oaks, Week 9 Training
This week was pretty much a throw away. The whole family came down with strep throat. Not only did I miss my weekday runs, but I didn't even get to exercise.
I did manage to salvage the week with a strong long run on Sunday. It wasn't as long as planned, though. I had 13 miles on my plan, and I ended up running 11. I had a solid first half. I ran the first 5.75 at a 10:57 pace. The second half started slow, but I finished the last two miles strong finishing the second half at an 11:16 pace. Overall, I ran the 11 miles in 2:02:06, which is an 11:06 pace. My average hr was 155 with a max of 166. Since it was a shorter long run, I didn't use any gels. I just had about 20 oz. of Accelerade.
8 weeks to go...
I did manage to salvage the week with a strong long run on Sunday. It wasn't as long as planned, though. I had 13 miles on my plan, and I ended up running 11. I had a solid first half. I ran the first 5.75 at a 10:57 pace. The second half started slow, but I finished the last two miles strong finishing the second half at an 11:16 pace. Overall, I ran the 11 miles in 2:02:06, which is an 11:06 pace. My average hr was 155 with a max of 166. Since it was a shorter long run, I didn't use any gels. I just had about 20 oz. of Accelerade.
8 weeks to go...
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