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 tempo. Show all posts
Showing posts with label tempo. Show all posts
Friday, April 23, 2010
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!
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!
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!
Friday, March 5, 2010
Nice tempo run today
Loved having a nice sunny Friday afternoon off work (have to work Saturday), so I got in a good tempo run outside!
First mile was a warmup of 8:47, then time to engage into 4 miles of fairly hard tempo running.
I sped up and ran a 7:05 mile, followed by a 6:57 mile, then a 7:14 mile (had to stop for a bit due to a highway crossing and cars barreling down the road), then picked up up for the faster mile of the bunch -- a 6:56!
Following this, I did an easy 1-mile cooldown of 8:29. Funny how it felt so slow after cruising for the previous 4 miles.
Total run time was 45:31 for 6 miles or an overall pace of 7:35. But really the key to the workout was running those four tempo pace miles at around 7 minute/mile pace. Very encouraging!
Runners World Quote of the Day:
"I've always liked hills. I see a challenge, a goal, and I feel instantly galvanized to achieve the goal."
Amby Burfoot, The Runner's Guide to the Meaning of Life
First mile was a warmup of 8:47, then time to engage into 4 miles of fairly hard tempo running.
I sped up and ran a 7:05 mile, followed by a 6:57 mile, then a 7:14 mile (had to stop for a bit due to a highway crossing and cars barreling down the road), then picked up up for the faster mile of the bunch -- a 6:56!
Following this, I did an easy 1-mile cooldown of 8:29. Funny how it felt so slow after cruising for the previous 4 miles.
Total run time was 45:31 for 6 miles or an overall pace of 7:35. But really the key to the workout was running those four tempo pace miles at around 7 minute/mile pace. Very encouraging!
Runners World Quote of the Day:
"I've always liked hills. I see a challenge, a goal, and I feel instantly galvanized to achieve the goal."
Amby Burfoot, The Runner's Guide to the Meaning of Life
Tuesday, December 8, 2009
Super blend for a workout!
Tonight I tried to shake things up a little bit, so I did a combination of several different workouts. Loved it!
First, I did 135 abdominal crunches on a machine -- basically it was 9 sets of 15 and included the front, left and right abdominal muscles or three sets of 15 for each side. Confusing? Probably not worth explaining, but it's much harder than sit-ups and was done with 45 lbs. each time.
Then I hit an elliptical machine and did 10 minutes on that. I've never really used one before except for a few minutes, so this was a nice warm-up for my run. It was kind of awkward at first, but I can see mixing this in occasionally as part of a workout. The low impact can be very helpful.
For my run, I decided to do a blend of tempo running and speed intervals. The first mile I ran in about 8:20 to get going. Then I dropped down to a 7:30/mile pace and alternated running at 6:53/mile pace for 1 min. 40 secs then switching back to 7:30/mile pace for one minute. I did six sets of this, before cooling down at an 8:34/mile pace.
Ultimately, my total run including warmup and cooldown was done in 30:57. It was 4 miles long for a total overall pace of 7:44 per mile.
I thought today's Runners World Quote of the Day was appropriate:
"Do quality workouts year-round, including during the winter. You're less likely to get injured because you won't hurry the training process, and you'll race better because you build fitness on a solid foundation."
Brad Hudson, elite coach
Happy running!
First, I did 135 abdominal crunches on a machine -- basically it was 9 sets of 15 and included the front, left and right abdominal muscles or three sets of 15 for each side. Confusing? Probably not worth explaining, but it's much harder than sit-ups and was done with 45 lbs. each time.
Then I hit an elliptical machine and did 10 minutes on that. I've never really used one before except for a few minutes, so this was a nice warm-up for my run. It was kind of awkward at first, but I can see mixing this in occasionally as part of a workout. The low impact can be very helpful.
For my run, I decided to do a blend of tempo running and speed intervals. The first mile I ran in about 8:20 to get going. Then I dropped down to a 7:30/mile pace and alternated running at 6:53/mile pace for 1 min. 40 secs then switching back to 7:30/mile pace for one minute. I did six sets of this, before cooling down at an 8:34/mile pace.
Ultimately, my total run including warmup and cooldown was done in 30:57. It was 4 miles long for a total overall pace of 7:44 per mile.
I thought today's Runners World Quote of the Day was appropriate:
"Do quality workouts year-round, including during the winter. You're less likely to get injured because you won't hurry the training process, and you'll race better because you build fitness on a solid foundation."
Brad Hudson, elite coach
Happy running!
Friday, December 4, 2009
Awesome 5-mile tempo run!
I'm very excited after today's 5-mile run, one of the fastest training runs I've ever done for this distance!
From the very beginning I felt warm and ready to go and did the first mile in 7:30.
Then I picked it up and did the second mile in about 7:15 with my watch showing 14:45. From there, the third mile time was 22:00 for another 7:15 mile.
Mile #4 was done in 29:25, so a little bit slower at 7:25, but still pretty good. I must have been feeling it after those two hard ones.
The last mile I decided to go as fast as possible, trying to simulate almost a race pace, but not quite.
When I got done, my watch read 36:15! That meant I did the last mile in 6:50. Very cool considering that during my last 5-K race just a little more than a week ago, my average mile was 6:34.
I feel great!
Runners World Quote of the Day:
"Good thoughts are no better than good dreams, unless they be executed."
Ralph Waldo Emerson
Happy running!
From the very beginning I felt warm and ready to go and did the first mile in 7:30.
Then I picked it up and did the second mile in about 7:15 with my watch showing 14:45. From there, the third mile time was 22:00 for another 7:15 mile.
Mile #4 was done in 29:25, so a little bit slower at 7:25, but still pretty good. I must have been feeling it after those two hard ones.
The last mile I decided to go as fast as possible, trying to simulate almost a race pace, but not quite.
When I got done, my watch read 36:15! That meant I did the last mile in 6:50. Very cool considering that during my last 5-K race just a little more than a week ago, my average mile was 6:34.
I feel great!
Runners World Quote of the Day:
"Good thoughts are no better than good dreams, unless they be executed."
Ralph Waldo Emerson
Happy running!
Sunday, November 22, 2009
30-minute tempo
Today was a balmy 52 degrees and sunny when I headed out for a 30-minute jaunt before watching the Browns lose (at least it was an entertaining game).
This run was the last hard one before Thursday's Turkey Trot.
I ran the first mile in 8 minutes, then picked it up for about a 6:55/mile pace or so for the next two miles and then finished the last mile in 8 minutes.
All totaled, it was about 4 miles in 30 minutes for a 7:30/mile pace, very solid.
On Monday, I'll probably do either 2 or 3 miles really easy and then take off Tuesday and Wednesday so that I can be fresh for the 5-K race on Thursday.
Looking forward to this! Hopefully the weather will be decent this year. Right now, the forecast calls for a high of 46 degrees and rain. At least it's not supposed to be a blizzard.
Happy running!
This run was the last hard one before Thursday's Turkey Trot.
I ran the first mile in 8 minutes, then picked it up for about a 6:55/mile pace or so for the next two miles and then finished the last mile in 8 minutes.
All totaled, it was about 4 miles in 30 minutes for a 7:30/mile pace, very solid.
On Monday, I'll probably do either 2 or 3 miles really easy and then take off Tuesday and Wednesday so that I can be fresh for the 5-K race on Thursday.
Looking forward to this! Hopefully the weather will be decent this year. Right now, the forecast calls for a high of 46 degrees and rain. At least it's not supposed to be a blizzard.
Happy running!
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!
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