Recovery run
Just the right distance. I walked about a block home afterwards and could feel the race in my legs.
Workout:
- Type: Run
- Date: 02/28/2010
- Time: 14:12:43
- Total Time: 00:33:17.29
- Calories: 345
- Distance: 3 miles
- Average Pace: 11:05.43/mile
- Max Pace: 9:54.06/mile
- Ascent: 75 ft
- Descent: 74 ft
Filed under: Run
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Beacon on the Bay race
This was the state 25k championship. It was good to see a buddy I hadn’t run with in a while. I had never raced this distance, so my coach had taken my half time of 1:53:30 and projected it to 2:15:58 or 8:45 pace. We agreed on a 51/49% split so I would start at 8:55 and smoothly pick up speed at the turn-around if I felt like it. Otherwise I would hold steady. I could do neither as you can see (k splits because the race was in k’s).
I had turned off Autolap on the Garmin, pushed lap at the turnaround, then again when I faded at what would have been about the half marathon finish line.
I wish I could have treated this race like the 25k it was, not a half marathon. I’m sure that’s one of many lessons I can learn from this, and I think my coach can learn about me from it as well to help me figure out pacing for the half in two months. My pacing was off in Austin but that course suits me very well so I was still able to get a nice PR. The one here won’t be so kind.
Workout:
- Type: Run
- Date: 02/27/2010
- Time: 09:00:00
- Total Time: 2:25:31.00
- Calories: 1796
- Distance: 15.53 miles
- Average Pace: 9:21.62/mile
- Max Pace: 8:09.13/mile
- Ascent: 156 ft
- Descent: 156 ft
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Warmup for race
Workout:
- Type: Run
- Date: 02/27/2010
- Time: 08:28:00
- Total Time: 00:22:17.00
- Calories: 222
- Distance: 2.01 miles
- Average Pace: 11:06.67/mile
- Max Pace: 9:54.06/mile
- Ascent: 9 ft
- Descent: 19 ft
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lunch yoga
Relaxing as always. I just wish I had more arm strength because I have been feeling it in down-dog.
Workout:
- Type: Flexibility
- Date: 02/26/2010
- Time: 12:15:00
- Total Time: 00:40:00.00
- Calories: 108
Filed under: Flexibility
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Wishing I had more time
Had to get our son to the orthodontist, then school, then me to work.
Workout:
- Type: Run
- Date: 02/26/2010
- Time: 07:16:00
- Total Time: 00:36:42.00
- Calories: 397
- Distance: 3.44 miles
- Average Pace: 10:40.57/mile
- Max Pace: 9:54.06/mile
- Ascent: 148 ft
- Descent: 138 ft
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Midtown & downtown sunny run
Felt great. That blip in the middle that’s highlighted was where I went under the railroad tracks. Apparently Garmin didn’t like that because it gave me a 5:30 pace there!
Workout:
- Type: Run
- Date: 02/25/2010
- Time: 12:09:00
- Total Time: 00:52:37.00
- Calories: 574
- Distance: 5.01 miles
- Average Pace: 10:30.47/mile
- Max Pace: 9:25.15/mile
- Ascent: 330 ft
- Descent: 330 ft
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Easy run
Workout:
- Type: Run
- Date: 02/24/2010
- Time: 18:06:00
- Total Time: 00:53:46.00
- Calories: 583
- Distance: 5 miles
- Average Pace: 10:45.16/mile
- Max Pace: 9:26.93/mile
- Ascent: 116 ft
- Descent: 130 ft
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400’s
This was as fun as I thought it would be! Tinman said run 10 mi. with 8 x 400m @5k pace & 200m recoveries. That sounds like a track workout, doesn’t it? Well, something was going on at the H.S. track so I just used the concrete path at the park for most of the repeats. Towards the end I used a nearby neighborhood street that’s got nice smooth asphalt and wished I had sooner. It’s hard to see those little numbers on the Garmin at night so I wasn’t sure sometimes if it really was 0.25 mi.
@8:27 on the first & gradually faster until locking in the magic pace on 4-8 and I just felt great.
Posting this the next morning, I have a speedwork hangover, total lack of energy. Hopefully I’ll feel better by this evening. Apparently, 400’s are the kind of speedwork that kick my butt without me knowing it while I’m doing them. I’m happy with my pace on them. Last time I did them about a week & a half ago I only did 6 of them, off pace a little @8:11.
Workout:
- Type: Run
- Date: 02/23/2010
- Time: 18:41:00
- Total Time: 00:15:19.00
- Calories: 207
- Distance: 1.94 miles
- Average Pace: 7:53.68/mile
- Max Pace: 7:08.06/mile
- Ascent: 39 ft
- Descent: 40 ft
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MLR
The total run was close to 10 mi., as planned. About 3.5 mi. easy, then speedwork which I’ll post separately, about 200m recoveries, and 3.34 mi. easy. Crap that was hard back home into a north wind. Hot chocolate afterwards, though!
Workout:
- Type: Run
- Date: 02/23/2010
- Time: 18:02:00
- Total Time: 1:22:48.00
- Calories: 891
- Distance: 7.7 miles
- Average Pace: 10:45.16/mile
- Max Pace: 9:36/mile
- Ascent: 240 ft
- Descent: 287 ft
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Easy treadmill run
Jamming with the mp3’s. The songs by Big Bad Voodoo Daddy are a good cadence drill, about 90.
Workout:
- Type: Run
- Date: 02/22/2010
- Time: 18:30:00
- Total Time: 00:52:25.00
- Calories: 570
- Distance: 5 miles
- Average Pace: 10:29.37/mile
- Max Pace: 10:00/mile
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