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.
Monday, June 30, 2008
Sunday, June 29, 2008
Post 10K Sunday Run
6 Miles - 49:35
Easy little run today around the block. Felt good, a little tight, but not too bad.
Easy little run today around the block. Felt good, a little tight, but not too bad.
Saturday, June 28, 2008
Reeds Lake 10K
6.2 Miles - 41:42The 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.
Tuesday, June 24, 2008
Time to take a break
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.
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.
Monday, June 23, 2008
Still a bit tight
8 Miles - 1:05:59I 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.
Sunday, June 22, 2008
Little Sore
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.
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.
Saturday, June 21, 2008
Tough Tempo
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.
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.
Thursday, June 19, 2008
Running in Nebraska
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.
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.
Tuesday, June 17, 2008
Intervals
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.
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.
Monday, June 16, 2008
6 Miles
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.
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.
Sunday, June 15, 2008
Sunday Running
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.
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.
Saturday, June 14, 2008
Tempo Run
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.
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.
Friday, June 13, 2008
6 Miles
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.
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.
Thursday, June 12, 2008
Easy Does It
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.
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.
Wednesday, June 11, 2008
Intervals
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.
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.
Sunday, June 8, 2008
Legs Still Tired
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.
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.
Friday, June 6, 2008
Humid
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.
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.
Wednesday, June 4, 2008
Intervals
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.
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.
Monday, June 2, 2008
Back in Michigan
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.
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.