Leg 3
I just walked around the exchange station & stretched for my warmup. I had no net road kill because someone had passed me during that freaky night trail run so I was feeling a little competitive. Yeah, just a little. I got several road kills! A couple of them were walking, but I’ll take it any way I can get it. It was a little tough having to go back up in elevation:
Workout:
- Type: Run
- Date: 02/28/2009
- Time: 10:09:00
- Total Time: 1:23:22.00
- Calories: 1088
- Distance: 8.53 miles
- Average Pace: 9:46.32/mile
- Max Pace: 8:20.7/mile
- Ascent: 286 ft
- Descent: 100 ft
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Leg 2
Trail run. I pretty much lost my mind out there.
Workout:
- Type: Run
- Date: 02/27/2009
- Time: 23:17:00
- Total Time: 1:10:00.00
- Calories: 823
- Distance: 6.91 miles
- Average Pace: 10:08.11/mile
- Max Pace: 8:49.41/mile
- Ascent: 22 ft
- Descent: 293 ft
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Run - 0.1 hours - 2/27/09
warmup for leg 2
Workout:
- Type: Run
- Date: 02/27/2009
- Time: 22:47:00
- Total Time: 00:05:55.00
- Calories: 39
- Distance: 0.44 miles
- Average Pace: 13:25.37/mile
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First relay leg
Road kill is when your team passes another team’s runner & I got our first one! Later, the runner told me, “I wanted to catch you, but you were just too fast.”
My pace was all over the place but so was the elevation:
Workout:
- Type: Run
- Date: 02/27/2009
- Time: 14:00:00
- Total Time: 00:31:54.00
- Calories: 458
- Distance: 3.66 miles
- Average Pace: 8:43.26/mile
- Max Pace: 6:05.48/mile
- Ascent: 130 ft
- Descent: 98 ft
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Run - 0.1 hours - 2/27/09
warmup at Ragnar Relay, up the hill to the start line-elevation about a mile high
Workout:
- Type: Run
- Date: 02/27/2009
- Time: 13:49:00
- Total Time: 00:05:08.00
- Calories: 42
- Distance: 0.4 miles
- Average Pace: 12:54.19/mile
- Ascent: 45 ft
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typical easy hill run
A picture is worth a thousand words. If you’ve never been to Oklahoma, you might be surprised to find these hills:
Even someone from the eastern part of the state would be surprised to find this near Oklahoma City. My new Ghost shoes felt light as a feather, and here were my splits (I was holding myself back):
Workout:
- Type: Run
- Date: 02/25/2009
- Time: 18:25:00
- Total Time: 1:23:12.00
- Calories: 978
- Distance: 7.92 miles
- Average Pace: 10:30.47/mile
- Max Pace: 9:34.16/mile
- Ascent: 123 ft
- Descent: 122 ft
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mile intervals
about 20 min. warmup
3 x 1600m at the high school track with 400m recovery jogs inbetween-good workout because at times my legs were burning! I could have run them harder but this is just part of my marathon training so the target pace was 10k-5k pace and I hit it. Left hungry for more and I’ll get my chance soon at the Ragnar Relay in the desert. Hope the lack of humidity means less tree pollen, which is high with the warm afternoons we’re having and killing me.
about 35 min. shuffling cooldown
Workout:
- Type: Run
- Date: 02/24/2009
- Time: 15:55:00
- Total Time: 1:26:41.00
- Calories: 1019
- Distance: 8.56 miles
- Average Pace: 10:07.08/mile
- Max Pace: 7:38.6/mile
- Ascent: 193 ft
- Descent: 134 ft
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Run - 1.1 hours - 2/23/09
felt good
Workout:
- Type: Run
- Date: 02/23/2009
- Time: 18:09:00
- Total Time: 1:05:26.00
- Calories: 769
- Distance: 6.21 miles
- Average Pace: 10:31.58/mile
- Max Pace: 9:19.88/mile
- Ascent: 92 ft
- Descent: 94 ft
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long run with a friend
Last mile at MP after Laurie insisted I take off and leave her because she’s training for her first marathon and I’m very time goal-oriented right now. It was a great feeling to hit 80k/50 mi. this week, and I told Laurie consistency in training is key. So here’s what my weekly distance (in k’s) looks like, after I got my Garmin last Christmas:
Those gaps where it keeps dipping down at this time last year are pretty noticeable, huh? I was running 5 marathons in 5 months so I couldn’t train consistently for a goal marathon. Here’s pace:
See what happened the week of 3/17? I ran (and walked as you could guess) a trail marathon.
Workout:
- Type: Run
- Date: 02/22/2009
- Time: 14:10:00
- Total Time: 2:32:35.00
- Calories: 1794
- Distance: 14.04 miles
- Average Pace: 10:52.17/mile
- Max Pace: 8:37.99/mile
- Ascent: 272 ft
- Descent: 246 ft
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Ladder workout
I got to do this run at the high school track, and I love that soft surface, especially after a couple of warmup miles on concrete streets to get there! So, the idea on these intervals is to run them @3k-10k pace, depending on the length of the interval, or which rung of the ladder you’re on. Started with 1 min. really hard, then 2 min. about 5k pace, 3 min. about 10k pace, 2 min. like before, 1 min., 2 min. & 3 min. The recovery jogs inbetween are the same time as the intervals. Then a couple of cooldown miles. This run would have been even more fun with my new Brooks Ghost running shoes I just ordered because they were so light when I tried some on last weekend.
Workout:
- Type: Run
- Date: 02/20/2009
- Time: 17:40:00
- Total Time: 1:07:03.00
- Calories: 788
- Distance: 6.51 miles
- Average Pace: 10:17.5/mile
- Max Pace: 7:06.54/mile
- Ascent: 46 ft
- Descent: 46 ft
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