6.2 Miles Race - 43:27 - 7:00 Pace
Even thought training hasn't been going well...it appears its working. Knocked 23 seconds per mile off my Riverbank 10K time...I'm quite pleased. This was a nice race...right along the bay...which I barely noticed.....nice and flat...which I really noticed. Plus TC is. Just a great spot. Legs were good..one little twinge in my knee but that was it. My dad got caught up in the excitement of the race and said he is in next year...sweet.
10 Miles Long - 1:26:20 - 8:36 Pace
Ran my long run outside today, 11 was to goal and an 8:45 pace. So I missed the mileage but bettered that pace. I surely think the hills make up for the mile. I think the outside running is starting to bother my knee though. I may have to limit it to only two outside runs a week. All Intervals outside, and alternate the long and tempo. See how that works.
Oh, and it was a beautiful day out. No more running till the Bayshore 10K, let my knee rest
1.25 Miles Easy - 10:54 - 8:44 Pace
3 Miles Tempo - 23:45 - 7:55 Pace
0.30 Miles Walk -
1 Mile Tempo - 8:03 - 8:03 Pace
0.85 Miles Walk -
1.28 Miles Easy - 10:45 - 8:25 Pace
Very disappointing run today. I would like to blame it on a number of things, the late night I had Friday night, not eating most of Saturday because I felt like crap from the late night, this new training program, I ran outside on the hills, it was hot. All of those contributed, but really it comes down to my dedication, and I am not showing it right now. I shouldn't have drank that much Friday, Saturday I should have gotten around, eaten, got my body moving. Sunday when i ran I should have eaten. Hills or not. Another lesson for me, I need to change what I am doing right now if I want to get back into this..........Starting now!
1.25 Miles Easy - ?????
0.25 Miles Interval - ?????
2 Minute Walk
0.25 Interval - ?????
2 Minute Walk
0.25 Interval - ?????
2 Minute Walk
0.25 Interval - ?????
2 Minutes Walk
1.125 Miles Easy - ?????
First thing is my watch is apparently done for, it worked about .1 miles, an then died...over and over. SO, I have no times for my run. Bottom line though is that my legs were hurting, and I could barely breath when I was done, so I think I accomplished what the run was designed for. Luckily I was on the track so I at least knew my distances.
My legs were dead though, not sure it if was cause I just ran 11 miles two days ago or what, but running a race like that would have been brutal. I guess/hope it's just my body adjusting to all the hard running in one week. We shall see. Saturday will be my Tempo, so that will give me a little more rest time.
Oh, and I ordered a new watch tonight ;-)
11 Miles Long - 1:40:00 - 9:06 Pace
Start of the run my knee was a little iffy....all that really means is that I was having some strange feelings, and automatically attributed it to the injury. But after about mile 3, I felt great. I think it surely helped doing my long run first in the week....even though my gluts were a little tired from all the dancing I did in Chi-town Saturday.
Looking forward to running my intervals outside on Wednesday.......and seeing how off the treadmill miles per minute are I have been using.
1 Mile Easy - 9:06 - 9:06 Pace
3.5 Miles Tempo - 27:10 - 7:40 Pace
Didn't get all 4 Tempo miles in today, legs were tired...and I really think the treadmills are having me run too fast...we shall see.
9 Miles - 1:23:00 - 9:06 Pace
Legs were really sore today from the Intervals on Monday, I think I should always start the week with the long run. Wanted to do 11 Miles, but my knee was feeling iffy, and my legs were dead.
1.25 Miles Easy - 9:15 Pace
1 Mile Interval - 6:46 - 6:46 Pace
Jog - 1:00
1 Mile Interval - 6:46 - 6:46 Pace
Jog - i:00
1 Mile Interval - 6:46 - 6:46 Pace
Today was the first day of starting my new training, I am following the Runners World book "Run Less, Run Faster". It's a training method that requires less wear and tear on your legs while still allowing you to effectively train. It's three quality training days a week, and the rest is cross training three days a week. So I get an Interval, a Tempo and a Long Run in each week.
Today was a tough start casue I was in Arkansas at a hotel that had shotty treadmills. Twice I tripped the breaker on this thing and had to reset it....well, the second time was right as I was finishing my last Interval.....so I just bailed an walked around. Tough training though, I also think that the treadmill speeds I am using are faster than outside, I'll see next week when I do my intervals outside.
10K - 45:45 - 7:23 Pace
Well, I guess you get what you train for right. I didn't have a bad race, but it wasn't as good as I would have liked. If nothing else, this was a good wake up call that I am not training properly. I need to get back on track.
The race was a little tough right off the bat, my watch quit on me right at the start, when I got it started back up, I figured I would just us it for pacing. As I am running, I was speeding up, slowing down, trying to get my pace where I wanted it, I felt like a yo yo. About mile 3, I noticed my watch said I was running a 2:10 second mile, and that the miles run was jumping up and down. So basically I was running on feel, which I didn't like.
I think I was still hitting a pace of around 7:15, but the last mile is a bit of a killer, some rolling hills. Two years ago that might not have effected me, but I am almost strictly a treadmill trainer this year, and I have no hill training. SO it drained me. I was able to pick it up the last 0.2 miles and finish strong, but this is the first race I felt like I was going to puke afterwards......I think another sign of poor training.
Bottom line, I have three weeks till my next 10K, time to kick it in gear. Silver lining, my knee felt good :-)
3 miles - 27:45 - 9:15 Pace
Just a little jog to keep the legs fresh before the race. All felt good.
10.5 Miles - 1:37:00 - 9:15 Pace
Wasn't sure how long I would run today with the race this weekend, but, it felt good, so I kept pushing it. 10 wasn't bad, 10.5 I started to feel a little stress on my knee, so I stopped cause it wasn't worth it. Hopefully that long run doesn't hurt me for Saturday
1 Mile Easy - 9:15 - 9:15 Pace
Just wanted to get a few more miles in this week, planned on running 3, but knee felt a little iffy, so didn't want to push it. Probably shouldn't plan on running the next day after tough runs any more.
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