Here's what I wanted:
9:43 pace, finish at 58:17
Here's reality:
10:25 pace, finish 1:02:34
The last mile was the hardest since I know that route and I knew how long it felt to finish.
Slower time from last week may be attributed to? New shoes? Monday's workout of:
800 M run + 400 M buddy carry + 300 pushups(team total) + 400 M buddy carry + 300 situps + 400 M buddy carry + 300 squats.
There was one short, really short, time (about 1/2 block) at around mile 4 where I felt I was running Pose correctly. Of course that went away when I hit the intersection. I kept trying to find that form and rhythm, but, alas, not to be found again.
Shoe review:
I relaced the shoes and that seemed to help but I'm still getting hot spots. I think I started to feel it on my right side somewhere around Mile 2. It started going away on the downhill, but came back on the flats. We'll see how it feels after speedwork on Thursday. I really want these shoes to work since I don't have time to break in another pair before Maui. We leave in 3 weeks and these have to work!
Wednesday, August 26, 2009
Saturday, August 22, 2009
12 miles
2:14 - 11:10 pace
My goal was to complete in 2:03, so I was 11 minutes over my goal. This is a minute per mile over. Not happy about that, but I can't change the times on this run.
I didn't feel this run went as well. I felt better last week during the 10 miler.
It could be that I ate really crappy yesterday. Lunch was a chicken burrito was rice and beans. That just sat in my stomach like a lump. BLAH. Then last night, for the boys' last night here, they wanted pizza. I had 3 slices of Round Table pizza. Not the best meals the day before a long run.
I was also running on a new pair of shoes. And not loving the new shoes. Maybe gels aren't going to work for me. I still got hotspots and had to stop once to retie and once to relace-neither fixed the problem. Between miles 1-1/2 to 3, the hotspots start to bug me, and the gel, only on the right, starts to bunch up under the toes. This is when I stop a bit and walk. At about mile 9, my toes were getting numb.
This was the first run on these shoes. I'll give it another few runs to decide my next move.
My goal was to complete in 2:03, so I was 11 minutes over my goal. This is a minute per mile over. Not happy about that, but I can't change the times on this run.
I didn't feel this run went as well. I felt better last week during the 10 miler.
It could be that I ate really crappy yesterday. Lunch was a chicken burrito was rice and beans. That just sat in my stomach like a lump. BLAH. Then last night, for the boys' last night here, they wanted pizza. I had 3 slices of Round Table pizza. Not the best meals the day before a long run.
I was also running on a new pair of shoes. And not loving the new shoes. Maybe gels aren't going to work for me. I still got hotspots and had to stop once to retie and once to relace-neither fixed the problem. Between miles 1-1/2 to 3, the hotspots start to bug me, and the gel, only on the right, starts to bunch up under the toes. This is when I stop a bit and walk. At about mile 9, my toes were getting numb.
This was the first run on these shoes. I'll give it another few runs to decide my next move.
Wednesday, August 19, 2009
Tempo Run 5 MI
Here's how I figured my target time of 49:45, 9:57 pace. I've been doing the 800M speedwork in the 4:25 range (even though I've never run a sub-30 5K).
My actual time was 48:38 = 9:43 pace.
I just kept my eye on Keith's red shirt and figured I wanted to keep him in site until we pass Santa Anita at the end. After that it was all down hill and he could lose me. It wasn't easy to keep him in site.
Honestly this is the fastest I've run any type of distance. If it's anything over 2 miles, my pace has been in the 11+min mile pace, maybe just under a sub-11, but not much under.
Having a pace and a target time really helps. I've been approaching all runs prior to last Saturday with the thought of just completion and I'll figure out my pace based on that. This time I figured out what I wanted my pace to be, target time to complete (and hope for the best) and went from there. I think this really helped me approaching it this way. Oh-is that the way I was supposed to do it all along :)~
MARATHON TARGET PACE PER MILE 0:10:52
5-K RACE TIME 0:29:15
SPEED WORK
400 M PACE 0:02:10
800 M PACE 0:04:25
MID TEMPO RUNS (PER MILE PACE)
MID TEMPO 0:09:57
LONG TEMPO 0:10:12
EASY 0:11:17
My actual time was 48:38 = 9:43 pace.
I just kept my eye on Keith's red shirt and figured I wanted to keep him in site until we pass Santa Anita at the end. After that it was all down hill and he could lose me. It wasn't easy to keep him in site.
Honestly this is the fastest I've run any type of distance. If it's anything over 2 miles, my pace has been in the 11+min mile pace, maybe just under a sub-11, but not much under.
Having a pace and a target time really helps. I've been approaching all runs prior to last Saturday with the thought of just completion and I'll figure out my pace based on that. This time I figured out what I wanted my pace to be, target time to complete (and hope for the best) and went from there. I think this really helped me approaching it this way. Oh-is that the way I was supposed to do it all along :)~
MARATHON TARGET PACE PER MILE 0:10:52
5-K RACE TIME 0:29:15
SPEED WORK
400 M PACE 0:02:10
800 M PACE 0:04:25
MID TEMPO RUNS (PER MILE PACE)
MID TEMPO 0:09:57
LONG TEMPO 0:10:12
EASY 0:11:17
Saturday, August 15, 2009
9.5 miles
9.5 miles at MP+30
I would like to be at 10:30 pace for this but didn't think that was realistic. So I picked 11:15. I think (hope) I'll be able to do a 10:45 pace for the half so this training run should be at an 11:15 pace.
If calcs are correct, target is 1:45:52
My actual time 1:44:52
My time hack was 51:04 when I hit Orange Grove/Lake at the turnaround point.
Friday, August 14, 2009
6 x 800s
4:19
4:24
4:19
4:21
4:25
4:21
Rest is 1/2 lap times
My last 800's were in the 4:35 range. Since this was the 4th day on, I figured my target time would be 4:40. I was shocked and a little dismayed when my first lap was 4:19. With the "threat" of burpees with any lap time longer than 10 sec over, I thought I was SCREWED! I would be doing burpees after all this speedwork!
Once again I was really surprised when I was able to keep the times within 10 seconds. And it was about 10-15 seconds faster than my last speedwork of 4x800's a few weeks ago.
Again the difference between this and a few weeks ago:
1. Keeping up the speedwork and running
2. Doing more workouts (4-5 days vs 2-3 days)
3. Ate almost all Paleo yesterday and have been eatting Paleo part/most times (say almost Paleo because afterwards dinner included Tyson's chicken strips and flour is used. So it really isn't much gluten, but there is flour involved, as minimal is it really is, though.
4. Dropped about 5 lbs
4:24
4:19
4:21
4:25
4:21
Rest is 1/2 lap times
My last 800's were in the 4:35 range. Since this was the 4th day on, I figured my target time would be 4:40. I was shocked and a little dismayed when my first lap was 4:19. With the "threat" of burpees with any lap time longer than 10 sec over, I thought I was SCREWED! I would be doing burpees after all this speedwork!
Once again I was really surprised when I was able to keep the times within 10 seconds. And it was about 10-15 seconds faster than my last speedwork of 4x800's a few weeks ago.
Again the difference between this and a few weeks ago:
1. Keeping up the speedwork and running
2. Doing more workouts (4-5 days vs 2-3 days)
3. Ate almost all Paleo yesterday and have been eatting Paleo part/most times (say almost Paleo because afterwards dinner included Tyson's chicken strips and flour is used. So it really isn't much gluten, but there is flour involved, as minimal is it really is, though.
4. Dropped about 5 lbs
Wednesday, August 12, 2009
Tuesday, August 11, 2009
Mid Cycle Test
Mile 8:40
6 rounds of hills, 10 pushups, 10 box jumps 10 dips
Yes I was shocked at the mile time. I really thought that was a mistake, but my watch said the same thing. I really was worried about just getting a sub-9 (like 8:57). And I was pushing, but I felt it was harder a few months ago when I first got my mile time to a sub-9.
Three things were different this time.
1. Urbana was right behind me and I couldn't slow down. I didn't want to lose my pace and also didn't want to slow her pace down.
2. I changed some of the meals to be Paleo (no all the time)and I've dropped a few pounds-about 5 lbs in the last 1-1/2 weeks. I've been wondering if this is
a) a safe rate to drop the pounds
b) a permanent or temporary loss
3. I've been doing the speedwork and long runs. This adds 2-3 additional running days to the workout schedule.
THOUGHTS:
If I can lose another 5 lbs in the next 3 weeks, will my mile time drop to 8:30 or even a sub-8:30? That would be a shocker. Hell 8:40 is a shocker!
If I back off on the running (after the Maui Half and after the mud run), will my weight go back up? How much of this is due to what I'm eating and how much is due to the additional workouts? What will my mile time be?
6 rounds of hills, 10 pushups, 10 box jumps 10 dips
Yes I was shocked at the mile time. I really thought that was a mistake, but my watch said the same thing. I really was worried about just getting a sub-9 (like 8:57). And I was pushing, but I felt it was harder a few months ago when I first got my mile time to a sub-9.
Three things were different this time.
1. Urbana was right behind me and I couldn't slow down. I didn't want to lose my pace and also didn't want to slow her pace down.
2. I changed some of the meals to be Paleo (no all the time)and I've dropped a few pounds-about 5 lbs in the last 1-1/2 weeks. I've been wondering if this is
a) a safe rate to drop the pounds
b) a permanent or temporary loss
3. I've been doing the speedwork and long runs. This adds 2-3 additional running days to the workout schedule.
THOUGHTS:
If I can lose another 5 lbs in the next 3 weeks, will my mile time drop to 8:30 or even a sub-8:30? That would be a shocker. Hell 8:40 is a shocker!
If I back off on the running (after the Maui Half and after the mud run), will my weight go back up? How much of this is due to what I'm eating and how much is due to the additional workouts? What will my mile time be?
Wednesday, August 5, 2009
8 x 400s
90 sec rest betweeen 400s
1:55
1:54
1:57
1:58
2:04
2:05
2:07
2:02
Target time was betwee 2:07-2:14. Since Amy was in front and my rabbit, she threw off my time and made me run faster!
After the first lap, when I saw the time of 1:55, I thought I wouldn't be able to sustain that pace on the second lap. I was surprised when I was at a sub-2 min the first 4 laps. So when my 5th was 2:04, I thought, OK that's it. My times will be 2:14+ but I was able to keep it all under 2:07. When I was about to start my last lap,Trish said to make it better than my last. I thought "Yeah Right I was hurting with the last one" but I was able to pull a 2:02. YEAH
1:55
1:54
1:57
1:58
2:04
2:05
2:07
2:02
Target time was betwee 2:07-2:14. Since Amy was in front and my rabbit, she threw off my time and made me run faster!
After the first lap, when I saw the time of 1:55, I thought I wouldn't be able to sustain that pace on the second lap. I was surprised when I was at a sub-2 min the first 4 laps. So when my 5th was 2:04, I thought, OK that's it. My times will be 2:14+ but I was able to keep it all under 2:07. When I was about to start my last lap,Trish said to make it better than my last. I thought "Yeah Right I was hurting with the last one" but I was able to pull a 2:02. YEAH
Saturday, August 1, 2009
800 x 4
I guess I should read better. I thought it was going to be 400 x 10's. Opps
4:33
4:33
4:36
4:35
So Kristie put out a REALLY BIG incentive. If our times were more than 3 secs apart (I'm assuming from the previous time) then at the end we had to do a minute of burpees. Yup that was incentive enough to push a little at the end.
4:33
4:33
4:36
4:35
So Kristie put out a REALLY BIG incentive. If our times were more than 3 secs apart (I'm assuming from the previous time) then at the end we had to do a minute of burpees. Yup that was incentive enough to push a little at the end.
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