7/15/08
Tuesday
Ran an easy run on the Pat's course with Amanda....last time before the race. We took it easy and ran about 9:10 pace...It felt good to just breeze through the course. There was a concert in the park so lots of interference with people and traffic.
We saw a half dozen people running also...they must be getting ready for the race too. I'm feeling pretty good this year .....No real injuries other than a slightly tight right archilles and a slightly tight left ham.... neither should bother me Saturday.
My best practice run was at 40 minutes....of course I ran a second 5 mile loop at 44 minutes right after so I didn't push too hard for speed. I hope to at least do better than 38 for the race but would really like to be 37 or less. We will see what Saturday morning brings. My results will tell me what to expect for the B to B......
I will just do some swimming and cross training for the rest of the week...Maybe a short easy run if it works out I have some time.....or maybe not.
Friday, July 18, 2008
Monday, July 14, 2008
Gearing up for Pat's 5 miler
7/13/08
Sunday.
Combining long run with tempo training run for the 5 miler next Saturday. Ran the 5 mile loop twice to equal 10 miles. I planned the first loop at around 8 minute pace and ended up at 8:04 with a pretty good kick at the end.
The second loop I started slow to catch my breath from the sprint and figured to run around 9 minute pace. I ran about 8:55 so again right on target.
My combined pace for the 10 miles was 8:30 so a pretty tough workout. I felt it at the end. Went home and swam some loops as a cooldown.....the water felt great!
The muscles were pretty tired and my right archilles was a little sore....will have to take it easy this week so not to affect the race on Saturday.
From my recent training, it seems I should expect a time of about 38 minutes. I would love to pull off a 36 but that seems unlikely.
Sunday.
Combining long run with tempo training run for the 5 miler next Saturday. Ran the 5 mile loop twice to equal 10 miles. I planned the first loop at around 8 minute pace and ended up at 8:04 with a pretty good kick at the end.
The second loop I started slow to catch my breath from the sprint and figured to run around 9 minute pace. I ran about 8:55 so again right on target.
My combined pace for the 10 miles was 8:30 so a pretty tough workout. I felt it at the end. Went home and swam some loops as a cooldown.....the water felt great!
The muscles were pretty tired and my right archilles was a little sore....will have to take it easy this week so not to affect the race on Saturday.
From my recent training, it seems I should expect a time of about 38 minutes. I would love to pull off a 36 but that seems unlikely.
Red Sox!
7/11/08
Friday
Left work at 1:00 today, Only worked 9 hours. Pretty excited as I am taking the train down to Boston. My grandson has never been to Fenway and we are taking him to see a game.
He had a great experience and they came clos to winning ...down to the wire and set up for a grandslam...it didn't happen but it was still a fun time!
Thursday, July 10, 2008
Day off
07/09/08
Wednesday
Day off today which is good after that track workout yesterday. Another hot and humid day. I wasn't in the office much today and the heat sucked the energy right out of me. I kept thinking all day "just wait till I hit that pool when I get home." It is the one thing that kept me going.
I daydreamed of that cool refreshing water and the chance to put in some comfortable cross training. I left work at 5:05, it was a blistering 80, as I wiped the sweat from my face, I thought of the cool refreshing water....just couldn't wait...like that ice tea comercial they had a few years ago ....the guy takes a sip of the refreshing ice tea and it shoots to a scene with him falling in the cool pool cloths and all.....that will be me later I whispered.....
Half way home the skys darkened up and the rain drops started falling. By the time I backed in the yard, the temps had dropped at least 20 degrees, the lightning was cracking the skies and it was pooring....the rain along wouldn't stop me but the lightning...well that is different.
After dreaming all day, I had to settle for a beer and a shower....damn disapointing!
Wednesday
Day off today which is good after that track workout yesterday. Another hot and humid day. I wasn't in the office much today and the heat sucked the energy right out of me. I kept thinking all day "just wait till I hit that pool when I get home." It is the one thing that kept me going.
I daydreamed of that cool refreshing water and the chance to put in some comfortable cross training. I left work at 5:05, it was a blistering 80, as I wiped the sweat from my face, I thought of the cool refreshing water....just couldn't wait...like that ice tea comercial they had a few years ago ....the guy takes a sip of the refreshing ice tea and it shoots to a scene with him falling in the cool pool cloths and all.....that will be me later I whispered.....
Half way home the skys darkened up and the rain drops started falling. By the time I backed in the yard, the temps had dropped at least 20 degrees, the lightning was cracking the skies and it was pooring....the rain along wouldn't stop me but the lightning...well that is different.
After dreaming all day, I had to settle for a beer and a shower....damn disapointing!
Wednesday, July 9, 2008
Running hot..and speed work too!
We do form work and stretch before we run .... aren't we too old for this?
07/08/2008
Tuesday
Track day...Hot and humid. I tried to hydrate well during the day and even took some E-caps before practice.
Did a mile and a half warm up....(not that I needed to be any warmer!) I noticed my heart rate was high compared to the pace. This means my workout would probably be dificult and probably slower. I guess the humid temps create less oxygen content in the air and this combined with the heat drives up the heart rate.
The plan was 6x200 @110% (.45 secs) with 50 active recovery (3x200..passive recovery and 3x200 again) I did this workout @40-45 seconds (158-166HR) but it was tough.
Second, 400,800,120 @ 95% of mile time with active recovery (50 yards)
passive recovey
400,800,1200 again @ 95% ..50 yd active recovery.
First set I did good running 6:45-7:16 and 160-166 HR
second set I struggled a little with 7:47 - 7:28 (7:28 was the 1200) so I did better as the workout lengthened. Heart rate was 158-167
To finish we did 6x200s again @110% Because of the heat and the fact that I was dead, I decided to slow down a little and shot for .50 secs instead of .45
I averaged :49-:53 And 6:15-7:21 pace....heart rate 145-170 so I did OK
It felt so good to know I was done! I skipped a cooldown run and went home to do my cooldown in the pool...did about 15 laps and then watched the rest of the Red Sox game.....They won!
Monday, July 7, 2008
Surprise..I woke up early and wanted to run!
7-06-08
Sunday
I woke up at 5:50 am and felt like running. Surprising as I thought I would feel dead. I suited up and drove down to Yarmouth. Though a little tired, I wasn't surprised as I usually take a day off after a race.
I decided to start fairly easy and pick it up for a strong finish. My hope was to do a 43 - 44 minute run. I felt good and was happy to feel quite strong in the woods of mile 4. This is usually my toughest mile during the race.
My average heart rate for the 5 miles was 143 and a peak at the kick of 167.
My total time of 43:42 was very acceptable and my kick was quite strong.
Went home for a cooldown swim.
Sunday
I woke up at 5:50 am and felt like running. Surprising as I thought I would feel dead. I suited up and drove down to Yarmouth. Though a little tired, I wasn't surprised as I usually take a day off after a race.
I decided to start fairly easy and pick it up for a strong finish. My hope was to do a 43 - 44 minute run. I felt good and was happy to feel quite strong in the woods of mile 4. This is usually my toughest mile during the race.
My average heart rate for the 5 miles was 143 and a peak at the kick of 167.
My total time of 43:42 was very acceptable and my kick was quite strong.
Went home for a cooldown swim.
Pat's (tired) training
7-5-08
Saturday
Grumbled out of bed this morning at 6:00. Damn pissed at myself for planing a run the day after a race. Though I wasn't real lame, I was tired and really didn't feel like running. The last thing I wanted to do was drive down to Yarmouth and sweat through the Pat's course.
I decided to make a deal with the tired guy in me that just didn't want to get out there. I needed to run tired so the brain would adapt to the feeling during the important races. I decided to run the pit loop near my house and promised myself I would start real slow and just enjoy the jog.
Well that worked and I hit the trails. It was beautiful morning and the sun was beaming down causing my skin to feel nice and warm even though the air was a little cool.
I started real slow and just enjoyed the run. At first the leg muscles were tired and the legs felt heavy. After a mile or so, things started feeling a lot better and I think my body settled in quite well. I ran 5.6 miles in the trails at about 10:38 pace. This is so rare for me to take it easy like this.....but it felt real good and I enjoyed it.
If I feel like it tomorrow morning I will do a training run on Pat's course....we will see.
Saturday
Grumbled out of bed this morning at 6:00. Damn pissed at myself for planing a run the day after a race. Though I wasn't real lame, I was tired and really didn't feel like running. The last thing I wanted to do was drive down to Yarmouth and sweat through the Pat's course.
I decided to make a deal with the tired guy in me that just didn't want to get out there. I needed to run tired so the brain would adapt to the feeling during the important races. I decided to run the pit loop near my house and promised myself I would start real slow and just enjoy the jog.
Well that worked and I hit the trails. It was beautiful morning and the sun was beaming down causing my skin to feel nice and warm even though the air was a little cool.
I started real slow and just enjoyed the run. At first the leg muscles were tired and the legs felt heavy. After a mile or so, things started feeling a lot better and I think my body settled in quite well. I ran 5.6 miles in the trails at about 10:38 pace. This is so rare for me to take it easy like this.....but it felt real good and I enjoyed it.
If I feel like it tomorrow morning I will do a training run on Pat's course....we will see.
L L Bean 10K
7-4-2008
Friday
I think I was as prepared as I could be for the race today. I planned on a fairly easy start and to allow time to settle in. Hopefully leaving enough in the tank for the 4th and 5th mile hills.
I planned on running at or around lactate or 150-160 Heart rate. I hoped this would at least put me under 8 minute pace and hopefully if I can 7:50. I knew that the first mile would be fast as it is a down hill start. I guess I was pretty anxcious as I ran 7:00 for the first mile.
I realized 7:00 was too fast for my training but my heart rate was averaging 145, so I wasn't too concerned. I forced myself to slow down in the second mile to be sure I did not depleat my energy for the tough part of the race (mile 4 and 5). The second mile was 7:55 and 157 average HR. The third mile was 7:47 with no change in the average Heart rate. This told me I was settling in well and should be able to maintain close to that average for the finish.
Mile 4 and 5 were tough but not as grueling as I remembered. I strongly feel the X-Country running was the reason I felt better on these hills. I did both miles at 8:12 pace and kept my heart rate at a 158 & 160 average. My heart rate peak at the end of mile 5 was 169.
Mile 6 felt harder as I tried picking up the pace for a strong finish. I started picking off runners and passing as many as posible. I passed at least 20 runners during mile 6 and had a 7:51 pace with HR average of 163.
Once I could see the finish I decided to go for all I had. This was my strongest finish so far this year. My last .2 was 6:31 pace and a heart rate peak of 174.
Surely if I had pushed a little harder on the second and third miles, I might have gained 20 or 30 seconds. Of course it is so easy to look back after the race and say coulda--woulda--shoulda---I did lose about 25 seconds to stop and re-tie my right shoe...normally I would not have stopped but I had the chip on that shoe.
I am pretty happy with this race and plan on a 5 mile run tomorrow and Sunday (at the Pat's course)to simulate running tired....Right now all I wanted was to go home and do a cooldown swim.
Friday
I think I was as prepared as I could be for the race today. I planned on a fairly easy start and to allow time to settle in. Hopefully leaving enough in the tank for the 4th and 5th mile hills.
I planned on running at or around lactate or 150-160 Heart rate. I hoped this would at least put me under 8 minute pace and hopefully if I can 7:50. I knew that the first mile would be fast as it is a down hill start. I guess I was pretty anxcious as I ran 7:00 for the first mile.
I realized 7:00 was too fast for my training but my heart rate was averaging 145, so I wasn't too concerned. I forced myself to slow down in the second mile to be sure I did not depleat my energy for the tough part of the race (mile 4 and 5). The second mile was 7:55 and 157 average HR. The third mile was 7:47 with no change in the average Heart rate. This told me I was settling in well and should be able to maintain close to that average for the finish.
Mile 4 and 5 were tough but not as grueling as I remembered. I strongly feel the X-Country running was the reason I felt better on these hills. I did both miles at 8:12 pace and kept my heart rate at a 158 & 160 average. My heart rate peak at the end of mile 5 was 169.
Mile 6 felt harder as I tried picking up the pace for a strong finish. I started picking off runners and passing as many as posible. I passed at least 20 runners during mile 6 and had a 7:51 pace with HR average of 163.
Once I could see the finish I decided to go for all I had. This was my strongest finish so far this year. My last .2 was 6:31 pace and a heart rate peak of 174.
Surely if I had pushed a little harder on the second and third miles, I might have gained 20 or 30 seconds. Of course it is so easy to look back after the race and say coulda--woulda--shoulda---I did lose about 25 seconds to stop and re-tie my right shoe...normally I would not have stopped but I had the chip on that shoe.
I am pretty happy with this race and plan on a 5 mile run tomorrow and Sunday (at the Pat's course)to simulate running tired....Right now all I wanted was to go home and do a cooldown swim.
Thursday, July 3, 2008
Running out of running titles!
7/01/08
Tuesday
Didn't make it to track today so decided to run a race pace 3-4 miler to give myself some work at lactate without pushing the speed and getting hurt. Don't want to miss the 10K friday.
Our work our was 6x200@110% and 8x 400 @95% so pretty tough....probably good I didn't make it.
I started my run at what seemed to be a pretty fast pace, I felt it in my breathing
and legs. I felt slow, labored and heavy legged. After the first mile I felt better and seemed to settle in a little.
I hit the pit loop and planned a double hill ran by running the left rim of the pit. I felt pretty good on the hill the first time but was plagued by horse flies (some people call them deer flies) They just drive a person crazy!
Luckily on the hill, the woods close in and the tree branches are quite low so the flies couldn't fly around my head like they were on the dirt section. I felt tired but still pretty speedy as I ran down the rocks and headed for the left side of the pit rim.
I was surprised on the left side as the last time I ran it, it was quite open. Appearantly no body runs/walks on this side and the grass has grown right up causeing a little difficulty as I had to lift my feet higher and I couldn't see the uneven terrain.
The second time up the hill was quite a bit tougher, I was glad when I crested and hit the rocks. I powered up the tar hill fairly easy and finished with a pretty good kick on the flats.
I felt the lactate edge, was quite winded and hugging around 167 heart rate ...so pretty much the workout I planned. Problem is the pace wasn't what I expected...should have been around 7:30- 7:40 pace but I clocked at 7:54....not sure I will get the results I am looking for in the race Friday.......now I hope to at least beat 8 min....was shooting for 7:30 or better.
Tuesday
Didn't make it to track today so decided to run a race pace 3-4 miler to give myself some work at lactate without pushing the speed and getting hurt. Don't want to miss the 10K friday.
Our work our was 6x200@110% and 8x 400 @95% so pretty tough....probably good I didn't make it.
I started my run at what seemed to be a pretty fast pace, I felt it in my breathing
and legs. I felt slow, labored and heavy legged. After the first mile I felt better and seemed to settle in a little.
I hit the pit loop and planned a double hill ran by running the left rim of the pit. I felt pretty good on the hill the first time but was plagued by horse flies (some people call them deer flies) They just drive a person crazy!
Luckily on the hill, the woods close in and the tree branches are quite low so the flies couldn't fly around my head like they were on the dirt section. I felt tired but still pretty speedy as I ran down the rocks and headed for the left side of the pit rim.
I was surprised on the left side as the last time I ran it, it was quite open. Appearantly no body runs/walks on this side and the grass has grown right up causeing a little difficulty as I had to lift my feet higher and I couldn't see the uneven terrain.
The second time up the hill was quite a bit tougher, I was glad when I crested and hit the rocks. I powered up the tar hill fairly easy and finished with a pretty good kick on the flats.
I felt the lactate edge, was quite winded and hugging around 167 heart rate ...so pretty much the workout I planned. Problem is the pace wasn't what I expected...should have been around 7:30- 7:40 pace but I clocked at 7:54....not sure I will get the results I am looking for in the race Friday.......now I hope to at least beat 8 min....was shooting for 7:30 or better.
Tuesday, July 1, 2008
I have muscles there?
6/28/08
Saturday
Helped my son move ....planned on about three hours..what was I thinking? They lived on the second floor with small doors and curvy stairs. The crew consisted of myself, my son, his girlfriend, my daughter and a couple of kids...
Guess who did all the heavy lifting and negotiating the stairs....yup just the two of us....could have used a couple more man types. Finally got them moved at about 4 pm......damn tired.
After supper went swimming....that felt great!!!
6/29/08
Sunday
Planned on a 10 miler this morning, got up at 5:30 and found out I had new muscles in new places that were not too happy that I used them yesterday....Almost thought about just going for a swimm.
I forced my aching body out the door and figured I would just start slow and see how I felt. I actually felt pretty good but fatigued. I ran the first 5 pretty slow (9-10 min) and then forced myself to pick it up 6-10 miles with a little kick at the end.
Odd thing though, usually when I am tired, my heart rate will be high for the speed I am running. I felt pretty tired from yesterday and felt I would normally be around 145-155 for the effort I was putting in... instead I was averaging 132-144......strange..why was my heart rate so low if I was working so hard and so tired?
Anyway, I got the 10miles in .....worked my pace down to 8:30 and ran a little cooldown all before 8am.....the coffee tasted great!!
Saturday
Helped my son move ....planned on about three hours..what was I thinking? They lived on the second floor with small doors and curvy stairs. The crew consisted of myself, my son, his girlfriend, my daughter and a couple of kids...
Guess who did all the heavy lifting and negotiating the stairs....yup just the two of us....could have used a couple more man types. Finally got them moved at about 4 pm......damn tired.
After supper went swimming....that felt great!!!
6/29/08
Sunday
Planned on a 10 miler this morning, got up at 5:30 and found out I had new muscles in new places that were not too happy that I used them yesterday....Almost thought about just going for a swimm.
I forced my aching body out the door and figured I would just start slow and see how I felt. I actually felt pretty good but fatigued. I ran the first 5 pretty slow (9-10 min) and then forced myself to pick it up 6-10 miles with a little kick at the end.
Odd thing though, usually when I am tired, my heart rate will be high for the speed I am running. I felt pretty tired from yesterday and felt I would normally be around 145-155 for the effort I was putting in... instead I was averaging 132-144......strange..why was my heart rate so low if I was working so hard and so tired?
Anyway, I got the 10miles in .....worked my pace down to 8:30 and ran a little cooldown all before 8am.....the coffee tasted great!!
Subscribe to:
Comments (Atom)
