8 Miles - ????????????
My new watch died on me today. Apparently I cannot get more than 2 workouts on one charge. Might have been all those times I turned it on to check the time, it tried to find satellites every time you turn it on.
Anywho, didn't feel too bad today, my quads were a little sore, and my hamstrings were still having little tight pains, but other than that not bad.
6 Miles - 49:35
Easy little run today around the block. Felt good, a little tight, but not too bad.
6.2 Miles - 41:42
The Reeds Lake 10K, another great race on this years tour. The weather was a bit questionable, it was very humid first thing in the morning. But other than that it was a beautiful day. And we had about 8 runners in our group, so that made it much more enjoyable this year.
I felt a bit stale in the morning, I thought it was from not running for 3 days. Once the race got going though, I felt much better. I went out a little fast which hurt me in the end, but with this new watch, I found myself checking my pace more often, instead of just running at a pace I felt good at. The hills on the course got to me, I think partially because I went out too fast, but maybe I haven't been hitting the hills hard enough either.
Bottom line, I shaved about 6 minutes off last years time, and exactly 3 minutes off my best 10K time earlier this year at Saugatuck. So I know the training is still working, I just have to stick with it. I ran under my goal of 42 minutes and 6:45 miles. All in all I was pretty happy with this race. Now it's off to the Cherry festival 15K in a few weeks.
16.5 Miles - 2:21:04
This run was much more painful then it should have been. I was ok through about 8, but then my muscles and joins started aching something terrible. I was staggering to 16.5. I maintained the right pace throughout, but I think I need to take a break before I hurt myself. So I am probably not going to run until the race on Saturday, I might sneak a few miles in Thursday night, but nothing significant.
8 Miles - 1:05:59
I was a little stiff today, my right hammy has got something going on with it, and my knees hurt a little. I think I might just need a little break, which I will get starting Thursday. Got the 8 miles in though, wasn't too bad. Tomorrow's 16 might be tough.
Oh yeah, bought the Garmin Frontrunner 305 GPS/Heart Rate Monitor watch. I'm excited about this one. Especially since I lost my GPS signal again on my watch. The Garmin has a lot more features, and is supposed to get a lot better GPS reception.
8 Miles - 1:06:59
Little sore today after yesterdays, hard Tempos. The first mile was tough, my hamstrings hurt and were tight, me knees hurt, pretty much all my joints hurt. Once I got to mile 2 though, things felt a lot better. As I approached mile 8, things were hurting again, but I finished strong and felt good for the most part.
2 Milies Easy - 17:00
0.90 Miles Tempo - 6:00
0.10 Miles Easy - 1:00
0.89 Miles Tempo - 6:00
0.11 Miles Easy - 1:08
0.88 Miles Tempo - 6:00
0.12 Miles Easy - 1:14
0.87 Miles Tempo - 6:09
0.08 Miles Easy - 1:00
4.5 Miles Easy - 38:43
Little disappointing today. I was supposed to run 14 Miles with (6) x 6 minutes at Tempo pace. As you can see, I only got 4 Tempo runs in, however, they were at a little faster pace then I should have gone, I'm sure that contributed to how tired I got. I also didn't get the full 8 Easy miles in, I got 6.5. After the Tempos, I was beat. I don't think I gave myself enough wake-up time this morning, it was out of bed, in the shower, stretch and go. Need to go to the grocery store or something first to loosen up the muscles. I might be over training to, last week I had 7 straight days of training.
Bottom line, I know I could complete this exercise if I run it at the right pace, and I have proper warm-up time. This is one I will have to do again, and a lesson I hope I learn. By running too fast, I made my workout less effective.
6 Miles - 51:35
Running in Nebraska tonight. Left around 9 PM, it was dark out. Looked up a route before I left on Google Ped. Looked like a good route. About a mile into it, it turned into a dirt road, and it got really dark, even as I approached the expressway. So, I turned around instead of doing the original route. Got back on the main drag and finished my run. It was a little rainy, but warm.
I felt pretty good, so I don't think that those 7 days of running in a row got to me. Next run, Saturday, 14 Miles of tempos.
1200m Interval - 4:39
600m Easy - 3:32
1200m Interval - 4:47
600m Easy - 3:33
1200m Interval - 4:42
600m Easy - 3:33
1200m Interval - 4:29
600m Easy - 3:35
Went to the 1200m Interval runs today instead of the 1000m. I was thinking the the times would be adjusted for the longer distance, with a slower pace. I was doing the math as I was running and realized the time is just adding another lap at the same pace. So these were tougher. I also made sure I ran a negative split for the first and last Interval. I went out fast again, turned it down a bit, and was able to make my last Interval faster than my first. All were faster than the 4:49 I was supposed to run. Taking tomorrow off for rest sake, and I am traveling.
6 Miles - 51:07
Feel pretty good for running 6 days in a row, especially with 2 quality workouts in there. Just and easy 6 Miler today, lets felt good, got a little sore on the last hill on the last mile, but nothing big. I can feel my body getting used to running a lot of miles.
4 Miles - 34:44
Pretty easy run today, felt real good, even after that tough Tempo run yesterday. I am liking running all these miles in one week, hopefully with work travel I can keep it up.
2.32 Easy Miles - 20:54
3.10 Tempo Miles - 20:01
2.15 Easy Miles - 20:00
Felt really good today considering I ran 6 Miles just over 12 hours ago. Easy miles were easy, the Tempo miles were tough, but I felt good while running them. Only problem was my GPS lost signal just as I started the Tempo run and kicked in about half way through it. So I had to guess on my Tempo distance, but it was the same blocks I always run, so I had a good idea. I may have to get a new GPS watch, this one keeps loosing signal.
6 Miles - 53:44
Easy ones today, close to my 9 minute mile East pace. Felt good, not pains, not really sore or tired. We will see how I feel in the morning for Tempo running.
4 Miles - 35:16
Working on making my easy day really easy. Ran 8:45 minute miles today, not extremely slow, and a little faster than the 9:04 I am supposed to be running, but getting better. Even at this slow pace, I was sweating like crazy, it's getting hot out, I love it.
1000m - 3:49
400m - 2:40
1000m - 4:00
400m - 2:49
1000m - 4:08
400m - 2:48
1000m - 3:54
400m - 2:49
Ok, obviously my first interval was way too fast, then I forgot that my recoveries need to be 600m, and only went 400m. I only did one negative split, that last one, and it still wasn't as fast as my first interval.
I did feel good though, the few days off helped my legs and my sunburn. I needed the rest, I think I am running for 7 straight days before my next day off. It's time to start getting serious about training, and it starts this week. I also started concentrating more on what each workout is for, today was speed, and improving efficiency. So I was concentrating on bringing my calves closer to my butt so I use less energy during to forward motion of my leg. I need to work on that.
10.5 Miles - 1:29:20
Didn't feel to hot today, I was planning on running 12-15, but at mile 6.5, I had to stop and walk a quarter mile. I was dizzy, getting the chills, and my legs were beat. Think I need to take a few days off, stay our of the sun and not drink. I went tubing yesterday, got a little burnt and had a lot to drink. I think I will not run till next Thursday and start with a quality run.
8 Miles - 1:07:29
8 tough miles today. My legs were tired, I think from the Intervals on Wednesday, plus the wine and lack of sleep last night. I did have a few weird pains in my knees, but they went away quick. This humidity is tough too. All in all a good run, pretty sure I am not going to run tomorrow morning like I planned, still thinking 12 on Sunday though.
1000m Interval - 3:58
600m Jog - 3:05
1000m Interval - 4:02
600m Jog - 3:23
1000m Interval - 3:58
600m Jog - 3:23
1000m Interval - 3:54
600m Jog - 3:30
Little rainy today, and a little humid. I was able to keep a little better pace today for intervals. Again, I am well under the 4:07 I should be running, but at least I am getting consistent. Legs felt good, I did get pretty winded on the last Interval, but it was a fast one. Looking forward to the Reeds Lake 10K in a couple of weeks. I would really like to run under 7 minute miles in that.
5 Miles - 38.56
Was planning on running 8 miles today, but when I reached the first mile, I was at about a 7:40 mile pace, so I decided to continue at that pace and shorten my run. Felt good, obviously, the heat was getting to me a little, or maybe it was the humidity. My legs were feeling good though.
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