No pain, no gain ... Mile 21 of the 2007 Cleveland Marathon

Friday, April 23, 2010

25-minute hard tempo run

Last night's workout called for a 1-mile warmup, followed by a hard 25 minutes, then another mile for a cooldown.

I felt great during this workout and my challenging speed workout from Tuesday paid off, I believe.

Here are the splits:

Mile 1 (warmup) 8:14

Mile 2, 6:55; Mile 3, 6:47; Mile 4, 6:49; Mile 4.66 (end of 25 minutes) 4:29 which translates to a 6:49/mile pace. This part of the workout 3.66 miles was done in 25:02, which translates to a 6:50/mile pace!

Mile 5.66 (cooldown) 8:35

Total workout was 5.66 miles (including warmup and cooldown) and was done at a 7:23/mile pace.

Gotta love it!!!

Runners World Quote of the Day:

"We run, not because we think it is doing us good, but because we enjoy it and cannot help ourselves...The more restricted our society and work become, the more necessary it will be to find some outlet for this craving for freedom. No one can say, 'You must not run faster than this, or jump higher than that.' The human spirit is indomitable."

Sir Roger Bannister, first runner to run a sub-4 minute mile

Happy running!

Tuesday, April 20, 2010

New challenging speed workout

Tonight's speed workout was something I haven't done before. Very tough, but a refreshing change!

The training called for running two miles at 10-K pace, followed by five minutes rest. Then run one mile at 5-K pace, three minutes rest, then another mile at 5-K pace, three minutes rest.

After this, then run a 1/2 mile at slightly faster than 5-K pace, rest three minutes, then another 1/2 mile at the same pace.

Total equaled five miles.

That two-mile run was killer and my lungs were burning at the end, but each sprint afterward was slightly easier, although it was faster.

Here are the times/splits:

2 miles, 13:34 (6:42, 6:51); 1 mile, 6:34; 1-mile, 6:34; 1/2 mile 3:17; and finishing with 3:12 for the last 1/2 mile.

Interesting how as you get more tired, the pace increases!

Runners World Quote of the Day:

"The training is constant. You just have to stick with it and you'll be successful. I use running to stay healthy and burn off the day's stress."

Dorothy Metcalf-Lindenburger, NASA Astronaut

Happy running!

Sunday, April 18, 2010

Three challenging, one easy workout this week

Tuesday was a sprint workout day and that called for seven 1/2 mile sprints.

I was a little nervous about the volume of this workout, but once I got into it everything seemed to go just fine and I cruised much faster than anticipated.

Here are the times:

3:14, 3:05, 3:02, 3:06, 3:04, 3:02 and finally the last lap faster than three minutes at 2:57!

After a day off, Thursday called for an easy run of 30-45 minutes, so I decided to do four miles. Nothing special here, but still feeling the effects from Tuesday's sprints.

I did four miles in 32:39 for a 8:10 average mile pace.

Friday's workout was much more intense. This was a tempo run of five miles plus a mile warmup and a mile cool down for seven total miles.

Total run including warmup and cooldown was done in 51:57 for a 7:26/mile pace!

Here are the splits:

8:12 (warmup), 6:56, 7:00, 7:08, 7:13, 7:07 and 8:18 (cooldown)

I was flying during some of these miles that were done at a moderate pace, I'm guessing that's around 80 percent effort, perhaps I ran them a little harder than that though.

Saturday I had to work so not much of a day off for recovery before my next challenging workout.

Sunday's run was for 10 miles. My legs were definitely not as fresh for the long run, and despite some heavy gusts of wind for some stretches, I still ran at a pretty good clip. This is a good sign that my training is progressing well.

Here are the splits:

8:02, 7:51, 7:35, 7:42, 7:41, 7:44, 7:49, 7:42, 7:56 and 7:47. Total was 10 miles in 1:17:56 for a 7:48/mile pace!

Hypothetically, if I could have held that pace for another 3.1 miles, I would have run a 1/2 marathon in 1:42:15. But this was just a training run and I wasn't fresh at all, so who knows?

I know for sure that I'm done with week three of the 10-week training program for the 1/2 marathon. I'm running paces that are certainly giving me hope that I can establish a new 1/2 marathon PR June 6 in Concord.

Right now, my best time in a half marathon is 1:36:25 last fall at the Towpath 1/2 Marathon.

Can't wait to see what happens!

Runners World Quote of the Day:

"I tape my list of goals, both large and small, above my bed so I see them when I wake up. This holds me accountable."

Chris Solinsky, Elite runner from Portland, Oregon

Happy running!

Monday, April 12, 2010

Race simulation on Sat.; easy run on Sun.

Saturday's workout called for a 9-mile race simulation. What that means is running six miles at an easy pace, then running the final three miles at goal race pace plus 20-30 seconds.

The workout is designed to let your body experience what it may feel like toward the end of your race and to keep your pace at a pretty good clip while tired.

The first six miles were pretty easy although it was warmer than I anticipated so my long-sleeved shirt was a little warm and I was glad to run in shorts.

However, I think it wasn't hydrated enough at the start because I got really thirsty quickly.

Anyway, my first six miles ranged from a 7:55 for the first mile down to a 7:31 for mile three.

The first six splits were: 7:55; 7:43; 7:31; 7:49; 7:50 and 7:48.

I felt great at this point. To begin mile seven I amped it up to a 7:10 pace, followed by a 7:07 for mile eight.

I was cruising along toward finishing mile nine, when I felt a cramp or tweak or something in my calf/Achilles area with about 0.5 miles to go. I had to slow down a little bit and by the end I was limping slightly. Still, I managed a 7:26 for the last mile.

Immediately after I got home, I hopped into the shower and let cold water pour onto my legs to calm down any possible inflammation. This helped a lot as did the ibuprofen I took later.

On Sunday, I felt much better although my calf was still reminding me of yesterday's workout and to go very easy for this four-mile run.

I listened to my body and ran the four miles in 32:47 or 8:12/mile pace. Later that night I got out my trusty massage tool, "The Stick" and helped smooth out my legs muscles. This morning I felt nearly recovered and hopefully with Monday off entirely, I'll be ready for Tuesday's sprint workout.

Runners World Quote of the Day:

"Keeping my eye on today is about all I'm capable of. And today, I think I'll go for a run."

John Bingham, "Back to the Future," Runner's World

Happy running!

Thursday, April 8, 2010

A hard tempo run

Tonight's workout called for a hard 20-minute tempo run with a mile warmup and mile cooldown.

After an easy 8:22 mile for a warmup, I zoomed into tempo running mode.

Basically the 20 minutes of tempo running equaled about three miles. So the first mile was done in 6:45, mile two was done in 6:50 and mile three was done in 6:49!

I was pushing it pretty hard, but that's the point of this workout. I love the fact that I was able to run about what I was hoping -- sub 6:50s for each mile.

Final cooldown was done in a relaxing, although I was pretty tired, pace of 8:09.

Total workout was five miles in 36:50 or 7:22/mile pace including warmup and cooldown.

Runners World Quote of the Day:

"Life is short. Running makes it seem longer."

Baron Hansen, Danish architect

Happy running!

Tuesday, April 6, 2010

A tough but fast sprint workout tonight

This is the start of the second week of my 10-week program to train for a half marathon, which you can see here. It's the one Ryan Hall used a couple years ago when he ran the half marathon in Houston in 59-minutes plus.

I have to say that tonight it felt pretty nice to run a sprint workout in shorts and short sleeves.

The workout called for five, 1,000 meter sprints or .62 miles. After each sprint, the workout calls for a 2-minute rest.

Usually sprints are done at a fairly consistent pace, but tonight was very unusual in the fact that I ran all five at 3:43 each! I couldn't do that again probably if I tried.

At 3:43, that translates to a 5:59/mile pace! Wow, I'm very pleased that I ran each of these sprints (0.62 miles is not exactly easy to sprint) faster than six minutes per mile pace. This is some good stuff for me.

Runners World Quote of the Day:

"Often, the enjoyment is the training before and the memory after."

Doug Kurtis, former race director for the Detroit Free Press/Flagstar Bank International Marathon

Happy running!

Great 10-mile run Sunday

It was beautiful morning Sunday and a nice quiet time to get out for a 10-miler.

I felt pretty good this morning, although still feeling a little bit tight and sore from Friday's tough tempo run.

But after a fairly easy mile that served as a warmup, I ran the rest of the distance at a fairly good clip.

Here are the splits:

1. 8:07
2. 7:53
3. 7:47
4. 7:58
5. 7:57
6. 7:50
7. 7:52
8. 7:45
9. 7:52
10. 7:53
10.11 52 secs. or 7:56 pace

As you can see, this was a pretty consistent pace for this run. Total mileage was 10.11 and was completed in 1:19:52. that translates to a 7:54/mile pace.

I felt pretty good after I was finished. It was kind of warm to be wearing running tights and a long-sleeve shirt, but I'll take it over the cold any day.

The best part about this run is that it felt fairly easy and I didn't fatigue like I have in the past when getting up to 10 miles. This is very encouraging!

Runners World Quote of the Day:

"Winning has nothing to do with racing. Most days don't have races anyway. Winning is about struggle and effort and optimism, and never, ever, ever giving up."

Amby Burfoot, The Runner's Guide to the Meaning of Life

Happy running!

Friday, April 2, 2010

Catching up after a busy week

It's been a busy week at work and with running so I'll do my best to recap the week since it's been a while from the last post.

After my 12-mile run last Friday, on Sunday I got in a fairly easy 4.19 mile run in 31:30 for a 7:32 pace. Still was feeling the after effects from the 12-miler, but very pleased at the ease of this pace.

On Tuesday, it was time for some sprints. I proceeded to do a warmup of 1.18 miles at 8:51 pace.

Next were five 1/2 mile sprints. Here are the splits: 3:06, 3:13, 3:04, 3:08 and 3:06.

Followed by a 0.64-mile cooldown at 8:41/mile pace.

This was a very hard workout, but I was pleased by the pace I ran each sprint.

Wednesday's workout was just a very easy recovery run, since I was pretty tired and sore from the sprints. I ran four miles in 32:53 or 8:13 pace.

Thursday I was hurtin' so I took the day off in preparation for a tempo run on Friday.

I decided to do a moderate tempo run on Friday night, and it was actually hot outside! So I got to wear shorts and a T-shirt! Love it!

I also got a new pair of shoes on Friday at Achilles Running Shop's Erie, Pa., store. Thanks to my wife who picked them up for me! No sales tax in Pa. on shoes, by the way.

After a one-mile warmup of 8:18, I cranked out four moderately hard miles. Splits were 7:19, 7:17, 7:20 and 7:02! (should have broken 7, but no biggie).

I followed that effort up with a nice cooldown mile of 7:54, which felt pretty easy as it should have.

Now I'm hoping I can get up early on Sunday and get in a nice 8-10 mile run before a day spent with the family.

Runners World Quote of the Day:

"Once you are a runner, it's always there in the back of your head."

Bill Rodgers

Happy running!