Outside Intervals

1.25 Easy Miles - 10:47 - 8:38 pace
0.25 Interval miles - 1:32 - 5:50 pace
0.125 walk
0.25 Interval miles - 1:33 - 6:00 pace
0.125 walk
0.25 Interval miles - 1:32 - 6:08 pace
0.125 walk
0.25 Interval miles - 1:28 - 5:48 pace
0.23 walk
1.000 easy miles - 7:58 - 7:58 pace

It band felt good today after Tuesdays pain, only pain today was the cold weather. It did feel good to be outside though. My calves felt especially loose today, not sure what that was all about but I liked it. I think I'll be ready...well at least capable of running the Jig.

Damn Calf

1.25 Easy miles - 10:47 - 8:36 Pace
0.21 Walk
0.25 Interval Miles - 1:33 - 5:59 Pace
0.12 Walk
0.26 Interval Miles - 1:31 - 5:51 Pace
0.12 Walk
0.25 Interval Miles - 1:30 - 5:51 Pace
0.12 WWalk
205 Interval Feet - 0:15 - 6:08 Pace
0.20 Walk
225 Easy Feet - 0:27 - 10:18 Pace
0.16 Walk
0.54 Easy Miles - 4:35 - 8:32 Pace

Daaaaamn! I was feeling so good to, and then my calf went. It was a different spot in the calf this time though. Time to go get it checked out, and rely on P90X for a while. Suck a drag

Someone's Getting Cocky

0.5 Easy Miles
0.5 Interval Miles
0.25 Easy Miles
0.5 Interval Miles
0.25 Easy Miles
0.5 Interval Miles
0.25 Easy Miles
0.5 Interval Miles
0.5 Easy Miles

32:00

Feeling cocky today so I decided to try and interval run to really get back into it. Felt really good, I think the pace was a little slow, but it just felt good to turn the speed up a little. I'll try and easy Tempo run next Friday and see how it goes.

Speed Workout...Sort of

1 Easy Mile - 9:30 - 9:30 Pace
0.50 Interval Miles - 4:00 - 8:00 Pace
0.25 Easy Miles - 2:30 - 10:00 Pace
0.50 Interval Miles - 4:00 - 8:00 Pace
0.25 Easy Miles - 2:30 - 10:00 Pace
0.50 Interval Miles - 4:00 - 8:00 Pace
0.25 Easy Miles - 2:30 - 10:00 Pace
0.50 Interval Miles - 4:00 - 8:00 Pace
0.25 Easy Miles - 2:30 - 10:00 Pace


Decided to start working on my speed today, Intervals it was. Tough to gauge how fast I was really going, I think most of the treadmills are different speeds..so who knows. I felt it though, so that is all that matters.

Intervals while Cooking

1.26 Easy Miles - 10:41 - 8:27 Pace
0.53 Interval Miles - 3:19 - 6:18 Pace
0.12 Walking - 2:01
0.52 Interval Miles - 3:20 - 6:25 Pace
0.12 Walking - 2:05
0.52 Interval Miles - 3:20 - 6:25 Pace
0.19 Walking - 3:05
0.52 Interval Miles - 3:25 - 6:35 Pace
0.12 Walking - 2:10
0.51 Interval Miles - 3:15 - 6:22 Pace
0.23 Walking/Standing - 4:34
1.25 Easy Miles- 10:00 - 9:00 Pace

Wow it was hot today, ran after work in the blazing sun. Good workout, I am catching up to my training schedule that I fell behind due to the calf injury. I didn't get all six intervals in, but I got 5, and they were all at a good pace. Lungs were feeling a little better today. Knee felt great.

Intervals in the Sun

1.27 Easy Miles - 10:55 - 8:35 Pace
0.78 Interval Miles - 4:53 - 6:14 Pace
0.12 Walk - 2:00
0.79 Interval Miles - 5:05 - 6:28 Pace
0.12 Walk - 2:03
0.52 Interval Miles - 3:22 - 6:32 Pace
0.13 Walk - 2:12
0.52 Interval Miles - 3:22 - 6:27 Pace
0.13 Walk - 2:16
0.51 Interval Miles - 3:30 - 6:53 Pace
0.13 Walk - 2:15
0.52 Interval Miles - 3:33 - 6:50 Pace
0.23 Walk - 4:18
1.25 Easy Miles - 10:16 - 8:12 Pace

Intervals out in the hot sun today, which felt really good, even though it was pretty tough. I just jumped right back into my training schedule after the three weeks off...and it showed near the end. My lungs are still bothering me...hoping that goes away. Started a little fast on the first 1200 Interval which I'm sure didn't help...but that's par for the course for me. The second one I was more on pace, as well as 3 & 4. 4 & 5 however I wasn't even sure I was going to get to. I did, ran them a little slow, but i got them in. No knee or calf issues.......just the lungs.....

Intervals after Long Runs are Hard

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 ;-)

First Post Riverbank Run

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.

Intervals on Friday

1.25 Miles Easy - 11:00 - 9:15 Pace
1 Mile Interval - 7:09 - 7:09 Pace
0.50 Miles Jog - 7:00 - 14:00 Pace
1 Mile Interval - 7:09 - 7:09 Pace
0.50 Miles Jog - 7:00 - 14:00 Pace
1 Mile Interval - 7:09 - 7:09 Pace
0.50 Miles Jog - 7:00 - 14:00 Pace
0.75 Miles Easy - 6:55 - 9:15 Pace

Tough run on the treadmill today, didn't think I was going to make it. Felt good when I was done though

Running in Cancun

1 Mile Easy - 9:15 - 9:15 Pace
1 Miles Interval - 7:12 - 7:12 Pace
0.5 Miles Walk -
1 Mile Interval - 7:08 - 7:08 Pace
0.5 Miles Walk -
1 Mile Interval - 7:02 - 7:02 Pace
0.5 Miles Walk -
0.5 Miles Easy - 9:15 - 9:15Pace

I am pretty much guessing on all those times and distances, the treadmill in Cancun was in kilometers, so I started with a pace that felt like my normal running pace, and then jumped it up to a pace that I felt was an Interval pace........your guess is as good as mine. I did have a great view of the ocean while running though, the window in front of me was right on the beach, and the waves were just crashing in.

Intervals

1.45 Miles Easy - 11:58 - 8:15 Pace
1.00 Mile Interval - 6:25 - 6:25 Pace
0.50 Miles Jog/Walk - 6:02
1.00 Mile Interval - 6:32 - 6:32 Pace
0.50 Miles Jog/Walk - 6:11
1.00 Mile Interval - 6:18 - 6:18 Pace
0.50 Miles Jog/Walk - 6:42
1.43 Miles Easy - 10:31 - 7:20 Pace

Great workout today, tough, but great. Felt sluggish running to the track, but once I took off at Interval pace, I felt great. The first Interval I hit my goal of 6:25 exactly, then next one, I was a little slow. But I the third one I pushed it and beat my goal by 8 seconds.

Then on the run home I was running at a really fast pace and did not realize it. Getting poured on for the last mile and a half didn't bother me at all. I didn't notice my hammy or my knee the whole time. We will see how I feel tomorrow though.

Speed Workout

1.00 Mile - 8:21 - 8:21 Pace
1.00 Mile - 6:25 - 6:25 Pace
0.50 Miles - 4:10 - 8:20 Pace
1.00 Mile - 6:25 - 6:25 Pace
0.50 Miles - 4:10 - 8:20 Pace
0.50 Miles - 3:13 - 6:26 Pace
1.00 Mile - 8:21 - 8:21 Pace

First speed workout of the year today, on a new treadmill up in Traverse City. It actually was a pretty good run, it hurt, but it was good. The speeds on this treadmill seemed to be pretty close to the ones I am used to being on. I am a little sore after that one, just muscle sore, haven't run that fast in ages.

Speed Workouts

1.57 Miles Easy - 13:18 - 8:29 Pace
1.00 Miles Speed - 6:26 - 6:26 Pace
0.50 Miles Jog - 4:52
1.00 Miles Speed - 6:17 - 6:17 pace
0.50 miles jog - 4:34
0.25 miles Walk - 4:22
1.48 Miles Easy - 12:02 - 8:09 Pace

Felt good again today, other than the cold, again. It has been a while from the last time I did speed workouts, I forget how hard they are. But I ran negative splits, which was great, and my legs felt good.

I did find out today that the California International Marathon is full, so.....now I am looking at the Phoenix Rock n Roll Marathon in January. Guess it will give me more time to prepare........but that training will span 3 holidays, yikes.

Intervals

1.45 Miles Easy - 12:10
1200m Interval - 4:46
600m Easy - 3:33
1200m Interval - 4:51
600m Easy - 3:48
1200m Interval - 4:38
600m Easy - 4:15
800m Interval - 3:11
600m Easy - 3:49
0.12 Miles Walk - 2:17
0.13 Miles Easy - 1:17
0.32 Miles Walk - 5:50
1.67 Miles Easy - 14:23

Today was a struggle, I was inconsistent, and incomplete with my Intervals, I had to walk twice on my last easy run. I did post a very fast 4:38 for my 3rd Interval, but the most definitely lead to my only running 800m on the last one, which wasn't bad considering up till the last 50m of the jog I wasn't going to run the last one. Then I had to walk most of the way to Breton street. Once I got there I felt better, and was able to make up the miles I walked. Not sure if it was the heat, all the miles lasts week, lack of nutrition, but not good.

Intervals

1.43 Easy Miles - 12:18
1200m Interval - 4:42
600m Jog - 3:29
1200M Interval - 4:47
600m Jog - 3:34
1200m Interval - 4:42
600m Jog -3:51
1200m Interval - 4:48
600m Jog - 4:43
1.48 Easy Miles - 11:57

I added a run to and from the track today with my intervals so I could take tomorrow off. Today I think was the toughest interval run I have done yet. Partially because I am tired from training, and also because I ran these faster than any others. My pace is supposed to be 4:40 for 1200m. I ran the first one way too fast, then slowed a bit to a better pace, then way too fast again, then the last one I barely made it through. All of my intervals were better than my goal pace though, so I am getting better.

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.

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.

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.

Intervals

1000m - 3:53
jog - 3:00
1000m - 3:59
jog - 3:00
1000m - 4:03
jog - 3:00
1000m - 4:09

Still trying to get the interval times down. I am supposed to be running 1000m at 4:12, but I can't seem to get a steady pace going. Each time I was way too fast and had to keep slowing down. It will come with practice I think. I also went to a track that is at a Middle School on 44th, right down the road so that was nice. So I got one 4-6 Mile run tomorrow, then rest for the 10 Mile race......I am aiming for 7:20 miles in the race, pretty aggressive, but I would really like to hit that.

Interval Workout #1 = Ouch

3.4 Miles - ??????

Ran my first Interval Workout of the year today, it was painful. I ran (3) 1000m at about 4 minutes each, and (1) 320m at a 1:20 minute. Each had a 3 minute recovery run in between. That last one was up hill and into the wind...and I was beat. These speeds are pretty close to sprinting for me, so it was tough to maintain them for 4 minutes. I am sure I will be sore tomorrow, so just a few miles after work, then rest till Satruday's race.