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!
Showing posts with label speed. Show all posts
Showing posts with label speed. Show all posts
Friday, April 23, 2010
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!
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!
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!
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!
Tuesday, March 9, 2010
Last speed workout before Erie 10-K
Tonight was my last speed workout before Saturday's race in Erie, Pa.
The distances run were shorter but more intense tonight.
I ran six 400-meter sprints each at 6:00/mile pace or 90 seconds each.
I knew this was going to be a fast and tough pace after sprint No. 1. I remember thinking "Wow, I have five more of these".
Anyway, I settled in and got used to the pace, sweating up a storm. After each interval, I did a light jog as recovery for 90 seconds, then back to the sprints.
I'm getting ready to race, it will be nice since it's been more than two months. The 5-miler on New Year's Day was my last one.
Hopefully the weather will be decent on Saturday -- meaning no rain.
Runners World Quote of the Day:
"A marathon is like life with its ups and downs, but once you've done it you feel that you can do anything."
Anonymous
Happy running!
The distances run were shorter but more intense tonight.
I ran six 400-meter sprints each at 6:00/mile pace or 90 seconds each.
I knew this was going to be a fast and tough pace after sprint No. 1. I remember thinking "Wow, I have five more of these".
Anyway, I settled in and got used to the pace, sweating up a storm. After each interval, I did a light jog as recovery for 90 seconds, then back to the sprints.
I'm getting ready to race, it will be nice since it's been more than two months. The 5-miler on New Year's Day was my last one.
Hopefully the weather will be decent on Saturday -- meaning no rain.
Runners World Quote of the Day:
"A marathon is like life with its ups and downs, but once you've done it you feel that you can do anything."
Anonymous
Happy running!
Thursday, March 4, 2010
Challenging speed workout
On Tuesday night, I did 5 x 1000 meter sprints on the treadmill.
First I warmed up with an easy mile, then set the treadmill for 6:40 mile pace. At 1,000 meters or 1K, which is 0.62 miles I ran each of them in about 4 minutes, plus a few seconds.
I followed this with 2-minute easy recovery jogs.
Not the easiest of workouts that's for sure, but it was good to get in some speed while working on the endurance.
After the speed workout, I did a 1/2 mile cooldown that was definitely needed. I can feel myself getting faster with these workouts.
Runners World Quote of the Day:
"I do my best thinking when I'm running. I don't know why that is - everything seems to flow so easily. It's almost a spiritual thing for me."
Apolo Ohno, Olympic Speed Skater
Happy running!
First I warmed up with an easy mile, then set the treadmill for 6:40 mile pace. At 1,000 meters or 1K, which is 0.62 miles I ran each of them in about 4 minutes, plus a few seconds.
I followed this with 2-minute easy recovery jogs.
Not the easiest of workouts that's for sure, but it was good to get in some speed while working on the endurance.
After the speed workout, I did a 1/2 mile cooldown that was definitely needed. I can feel myself getting faster with these workouts.
Runners World Quote of the Day:
"I do my best thinking when I'm running. I don't know why that is - everything seems to flow so easily. It's almost a spiritual thing for me."
Apolo Ohno, Olympic Speed Skater
Happy running!
Thursday, February 25, 2010
Awesome speed workout
On Wednesday night, I got in a great speed workout on the treadmill!
After a very easy mile warmup, I bumped up the speed to a 6:44/mile pace and did a 1/2 mile. I ran six in total and each was at a progressively faster pace until the fifth one, which was done at 6:28/mile pace.
It felt hard, but good enough where I did a final, sixth one at the same pace.
Once I was done, I did a very slow half mile cooldown. Very tired and sweaty when done, but it's all good!
I haven't run at those paces for a long time, so I was very encouraged by this workout! I'm looking forward to running the 10-K in Erie on March 13.
Runners World Quote of the Day:
"Success does not come to the most righteous and rigorously disciplined but to those who continue running."
Amby Burfoot
After a very easy mile warmup, I bumped up the speed to a 6:44/mile pace and did a 1/2 mile. I ran six in total and each was at a progressively faster pace until the fifth one, which was done at 6:28/mile pace.
It felt hard, but good enough where I did a final, sixth one at the same pace.
Once I was done, I did a very slow half mile cooldown. Very tired and sweaty when done, but it's all good!
I haven't run at those paces for a long time, so I was very encouraged by this workout! I'm looking forward to running the 10-K in Erie on March 13.
Runners World Quote of the Day:
"Success does not come to the most righteous and rigorously disciplined but to those who continue running."
Amby Burfoot
Thursday, November 19, 2009
Awesome tempo run
Got in a great tempo run tonight spanning 5.25 miles. Squeezed between a mile warmup and a 1.25-mile cooldown were three hard-paced miles.
The energy level was there today so I amped up the speed for these three miles to a 6:53/mile pace for the first mile. This was probably just a tad too fast, so I dropped down to 6:58/mile pace for the last two miles.
It's been a long time since I did a training run that included sustained pace faster than 7-minute miles.
I was definitely feeling the lungs burn and the legs felt great. This type of run is what really makes a difference for me when it comes to running 5-Ks.
For me, running 10 miles isn't that difficult and neither is running sprints at a quick pace.
But the workout combination of endurance, plus speed goes a long way toward improving race times for me. We'll see how it might translate to next Thursday's 5-K Turkey Trot in Erie, Pa.
Runners World Quote of the Day:
"Nothing's better than the wind to your back, the sun in front of you, and your friends beside you."
Aaron Douglas Trimble, Runner
Happy running!
P.S. Check back on Friday night for news about a big sale coming up at Achilles Running Shop in Mentor!
The energy level was there today so I amped up the speed for these three miles to a 6:53/mile pace for the first mile. This was probably just a tad too fast, so I dropped down to 6:58/mile pace for the last two miles.
It's been a long time since I did a training run that included sustained pace faster than 7-minute miles.
I was definitely feeling the lungs burn and the legs felt great. This type of run is what really makes a difference for me when it comes to running 5-Ks.
For me, running 10 miles isn't that difficult and neither is running sprints at a quick pace.
But the workout combination of endurance, plus speed goes a long way toward improving race times for me. We'll see how it might translate to next Thursday's 5-K Turkey Trot in Erie, Pa.
Runners World Quote of the Day:
"Nothing's better than the wind to your back, the sun in front of you, and your friends beside you."
Aaron Douglas Trimble, Runner
Happy running!
P.S. Check back on Friday night for news about a big sale coming up at Achilles Running Shop in Mentor!
Wednesday, November 18, 2009
Fruit cake/4-mile recovery run
The food editor at The News-Herald, Janet Podolak, brought in some fruit cake that someone made for her to sample. Oh my gosh was that good! What a delicious afternoon snack providing me extra energy to burn off this evening.
After last night's intense speed workout, tonight was designed to be a fairly easy steady-state 4-mile run, one that I eventually finished in about 32:20.
Feeling a little sore, I decided to warm up for a mile and stretch out before amping up the pace.
I hopped back on the treadmill and jumped into an 8:34/mile pace for a while, but that soon just felt too slow, so I dialed it down to 8:00/mile pace and keep it at that speed for about 25 minutes.
For the last four minutes of the run, I felt great and decided to kick it in at a 7:30/mile pace. Still felt easy, which was the point of tonight. I'm hopeful Thursday's workout will be a fast-paced tempo run.
Happy running!
After last night's intense speed workout, tonight was designed to be a fairly easy steady-state 4-mile run, one that I eventually finished in about 32:20.
Feeling a little sore, I decided to warm up for a mile and stretch out before amping up the pace.
I hopped back on the treadmill and jumped into an 8:34/mile pace for a while, but that soon just felt too slow, so I dialed it down to 8:00/mile pace and keep it at that speed for about 25 minutes.
For the last four minutes of the run, I felt great and decided to kick it in at a 7:30/mile pace. Still felt easy, which was the point of tonight. I'm hopeful Thursday's workout will be a fast-paced tempo run.
Happy running!
Tuesday, November 17, 2009
Speed doesn't kill/Erie Runners Club Turkey Trot
With not a lot of time to spare this evening due to babysitting duties at home, I finally got out to the gym for a speed workout on the treadmill just after 9 p.m.
I decided to do 6x200 intervals with 1-minute recovery jogs. After a 1-mile warmup at 9:06 pace, I did a little stretching, then got ready to amp it up.
The 200s were run between 5:49 and 5:43/mile pace, more toward the latter for the final four intervals. Felt great, like I could have gone even faster pace, but this was good for tonight. I finished up with a 1.25 mile cooldown at about 8:00/mile pace.
Earlier in the day, I signed up for the 5-K for the Erie Runners Club Turkey Trot on Thanksgiving morning. I'm stoked since last year I couldn't run it due to a sprained ankle from furniture moving. It wasn't my fault, ask my wife :-)
The Runners Club is expecting more than 2,000 runners combined for the 10-K and 5-K with the race director indicating he expects this year to be the largest crowd ever.
Registration online closes Nov. 19 at 9 p.m. So if you haven't registered for either race, do it now. You can also register the day of the race, but aren't guaranteed a shirt or sweatshirt.
If weather conditions are good (which they rarely are this time of year), the course is ripe for a good finishing time. For the 5-K it's completely flat and is an out and back course. It's probably similar for the 10-K, but I'm not sure since I haven't done that race.
I enjoy the 5-K especially because you get to see all the runners (and walkers too) at some point and any cool costumes people are wearing. Most of the time, people are cheering you on and it's a lot of fun.
Fewer than nine days to go until race day! By the way, if you're planning to run something on Thanksgiving drop me an e-mail or post a comment. Would love to hear from you. I'll also publish your results on this blog if you like.
Happy running!
I decided to do 6x200 intervals with 1-minute recovery jogs. After a 1-mile warmup at 9:06 pace, I did a little stretching, then got ready to amp it up.
The 200s were run between 5:49 and 5:43/mile pace, more toward the latter for the final four intervals. Felt great, like I could have gone even faster pace, but this was good for tonight. I finished up with a 1.25 mile cooldown at about 8:00/mile pace.
Earlier in the day, I signed up for the 5-K for the Erie Runners Club Turkey Trot on Thanksgiving morning. I'm stoked since last year I couldn't run it due to a sprained ankle from furniture moving. It wasn't my fault, ask my wife :-)
The Runners Club is expecting more than 2,000 runners combined for the 10-K and 5-K with the race director indicating he expects this year to be the largest crowd ever.
Registration online closes Nov. 19 at 9 p.m. So if you haven't registered for either race, do it now. You can also register the day of the race, but aren't guaranteed a shirt or sweatshirt.
If weather conditions are good (which they rarely are this time of year), the course is ripe for a good finishing time. For the 5-K it's completely flat and is an out and back course. It's probably similar for the 10-K, but I'm not sure since I haven't done that race.
I enjoy the 5-K especially because you get to see all the runners (and walkers too) at some point and any cool costumes people are wearing. Most of the time, people are cheering you on and it's a lot of fun.
Fewer than nine days to go until race day! By the way, if you're planning to run something on Thanksgiving drop me an e-mail or post a comment. Would love to hear from you. I'll also publish your results on this blog if you like.
Happy running!
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