At the urging of an "anonymous" comment, I'm going to return from sabbatical.
During the summer, I've run several races including some 5Ks, a 5-miler and a half marathon.
My times have been pretty decent and it's been fun to be part of a new age group, even winning a couple awards including a 12th place overall and second in age group for a 20:31 in the Ashtabula YMCA 5K on July 4 and a recent first place age group and sixth overall showing in Conneaut Windmill 5K with a 20:11.
To help with strength and cross training, I've also started a new workout program designed to get you to eventually to do 100 pushups and 200 situps. I've done two workouts so far, it's been a challenge and different, but kind of fun and not very time consuming. It can even be done in the living room while watching TV. Bonus.
Runners World Quote of the Day:
"I think there is too much emphasis placed on the distinction between the people in the front and the people in the back. I happen to feel that the sensations are exactly the same for all of us."
Kenny Moore, marathoner and writer
Happy running!
Thursday, August 12, 2010
Tuesday, May 11, 2010
On sabattical for now
I am suspending posting on this blog for a few weeks due to time constraints. Will be back posting soon.
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!
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!
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!
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!
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!
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!
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