Recovery run
Treadmill
Workout:
- Type: Run
- Date: 02/08/2010
- Time: 19:30:00
- Total Time: 00:46:06.00
- Calories: 442
- Distance: 4 miles
- Average Pace: 11:30.98/mile
- Max Pace: 11:00.55/mile
Filed under: Run
|
Digg! this story.
|
Leave a Comment
yoga
We did a gentle spinal twist that was a little different, with the legs crossed, which was particularly helpful for my glutes and piriformis. I had a deep tissue massage this morning and I’m pretty sore.
Workout:
- Type: Flexibility
- Date: 02/08/2010
- Time: 12:15:00
- Total Time: 00:40:00.00
- Calories: 109
Filed under: Flexibility
|
Digg! this story.
|
Leave a Comment
Surf City pace rabbit
I got up before the alarm at 4:20. Amazing because I have trouble getting up for work at 7:00, and I like my job, but of course I like running more!
At the start, the announcer bragged about the accuracy rate of the pacers, close to 100%. No pressure. The marathon had recruited two pacers for each group, so I started with the other 4:45 guy, Bob. That worked for a while but then Bob started pulling ahead. Really ahead. He was way off pace. WTF is his problem? Those people up there are depending on him. I just kept on cranking out mile after mile of about 10:50. It should be 10:52 but we all know Garmin measures long so I wanted a little cushion. We had some great scenery of the beach on one side and the mountains with fresh snow on the other.
I felt so good. People would ask, how many marathons do you have to run to do this? This is my 23rd, I said, and they just shook their head. One by one I lost my original pack. A girl named Deirdre fell back pretty early. Here she is holding my sign.
I turned around and told her, “Don’t go out the back door,” but she did anyway. Eventually, some amazing things happened. People I had never seen behind me caught up. A girl named Amanda from Chicago ran with me for miles, hoping badly to finish with me but unsure. I did everything in my power to convince her she would do it. To me, this is why you volunteer to be a pacer. Anybody can watch their watch or Garmin and pace themselves, but joking around and encouragement is hard to come by after about mile 16. At mile 22 or so she asked me if I was speeding up, and I knew what that meant. She said she needed a walk break. I hated to see her fall back. After all, she had invited me to her club’s after-party! She thanked me and said she would PR, and I have no doubt she did. We passed Bob the other pacer who had pitched his sign and was running on fumes. “I don’t finish strong,” he told me.
The people who were with me at mile 25 finished with me.
One guy thanked me and said, “You were a lifesaver. I don’t know what happened with that other guy, but I kept my eye on you.” It doesn’t get much better than that. Okay, maybe a few free beers at the finish make it just a little better. I could definitely do this gig again!
Workout:
- Type: Run
- Date: 02/07/2010
- Time: 06:35:00
- Total Time: 4:45:19.00
- Calories: 3088
- Distance: 26.2 miles
- Average Pace: 10:53.36/mile
- Ascent: 345 ft
- Descent: 313 ft
Filed under: Run
|
Digg! this story.
|
Leave a Comment
Barefoot on the beach
Getting ready to be a pace rabbit tomorrow for the Surf City Marathon. Staying in Newport Beach and had this awesome run here! An out-and-back, on the way back I started taking lessons from the beach birds. They have a very quick cadence. All the grown-ups I saw had shoes on. The kids were running free, barefoot like me. They were underdressed for SoCal natives. Their parents had on sweats and such. I missed my kids and stopped a few times to pick up shells for them.
Workout:
- Type: Run
- Date: 02/06/2010
- Time: 10:04:42
- Total Time: 00:46:31.00
- Calories: 453
- Distance: 4 miles
- Average Pace: 11:37.67/mile
- Max Pace: 10:05.04/mile
- Ascent: 62.81 ft
- Descent: 62.42 ft
Filed under: Run
|
Digg! this story.
|
Leave a Comment
yoga
Awesome.
Workout:
- Type: Flexibility
- Date: 02/05/2010
- Time: 12:15:00
- Total Time: 00:40:00.00
- Calories: 109
Filed under: Flexibility
|
Digg! this story.
|
Leave a Comment
Filler run
I actually have time to do these short runs before getting ready for work and taking our son to school. The trick is getting up early enough.
Felt wonderful (without the benefit of chia fria). Good news on the metatarsalgia. I wanted to get out the door, and my Addictions with the metatarsal pad stuck to the liner in the right one were packed away for the Surf City trip. So I just slipped the normal liner in the Adrenalines and took off. During the first mile, it felt a little funny but after that felt normal. I won’t change anything just yet but it’s good to know I can do short easy runs without worrying about the pad. Back when I went to the running doc about it, I was having pain after about a quarter of a mile.
Workout:
- Type: Run
- Date: 02/05/2010
- Time: 06:31:00
- Total Time: 00:43:35.00
- Calories: 466
- Distance: 4 miles
- Average Pace: 10:53.36/mile
- Max Pace: 9:55.04/mile
- Ascent: 158 ft
- Descent: 177 ft
Filed under: Run
|
Digg! this story.
|
Leave a Comment
Speedwork
3 x 2-min. @8k race effort. Cadence 94! Felt great & didn’t need the recovery jogs but took them anyway.
Workout:
- Type: Run
- Date: 02/04/2010
- Time: 17:32:00
- Total Time: 00:06:04.00
- Calories: 76
- Distance: 0.75 miles
- Average Pace: 8:05.18/mile
- Max Pace: 7:39.18/mile
Filed under: Run
|
Digg! this story.
|
Leave a Comment
Warmup, recoveries & cooldown
2.5 mi. warmup, 3-min. recoveries during speedwork & about 3.5 mi. cooldown. I loved this workout my coach gave me! Here’s part of the reason it was exciting: I counted my cadence and found out it was 86 going up a long, gentle hill and 84 coming down. I enjoy coasting down like a kid on a bike.
I’ll post the speedwork separately.
Workout:
- Type: Run
- Date: 02/04/2010
- Time: 17:05:00
- Total Time: 1:09:44.00
- Calories: 769
- Distance: 6.62 miles
- Average Pace: 10:31.58/mile
- Max Pace: 9:36.92/mile
- Ascent: 200 ft
- Descent: 165 ft
Filed under: Run
|
Digg! this story.
|
Leave a Comment
Filler recovery run
Really enjoyed coasting in the middle of this run:
Workout:
- Type: Run
- Date: 02/03/2010
- Time: 18:19:00
- Total Time: 00:58:29.00
- Calories: 624
- Distance: 5.32 miles
- Average Pace: 10:59.34/mile
- Max Pace: 10:05.04/mile
- Ascent: 152 ft
- Descent: 158 ft
Filed under: Run
|
Digg! this story.
|
Leave a Comment
Speedwork
I posted the warmup, recoveries and cooldown separately. These were at the high school track, which was mostly clear of snow and ice, unlike the football field in the middle. I startled a cottontail bunny who was hanging out there for some reason. Coach said do 10 x 1-min. @5k race effort, and I did. The recovery jogs were also a minute.
Workout:
- Type: Run
- Date: 02/02/2010
- Time: 19:09:00
- Total Time: 00:10:18.00
- Calories: 135
- Distance: 1.36 miles
- Average Pace: 7:34.55/mile
- Max Pace: 6:59.09/mile
Filed under: Run
|
Digg! this story.
|
Leave a Comment
