Treadmill again
This could get old, but fortunately we have nice weather coming back tomorrow. We were packed like sardines at the Norman Y.
Workout:
- Type: Run
- Date: 03/21/2010
- Time: 13:50:00
- Total Time: 00:52:33.00
- Calories: 580
- Distance: 5 miles
- Average Pace: 10:30.47/mile
- Max Pace: 10:19.62/mile
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Treadmill
The perfect distance for a treadmill run.
Went to a great running store first, Elite Feet in Edmond. They’re putting me in the Glycerin with a special thing for my Morton’s toe on my right foot.
Workout:
- Type: Run
- Date: 03/20/2010
- Time: 15:00:00
- Total Time: 00:31:49.00
- Average Heart rate: 128
- Calories: 338
- Distance: 3 miles
- Average Pace: 10:36.04/mile
- Max Pace: 10:30.47/mile
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Run in the rain
A big storm was moving in so I checked with you-know-who about doing my 12-miler today instead of tomorrow and he said great idea. So I headed out as soon as I could after work and of course it started raining after about a mile. The storms were pretty isolated so it was actually fun after I got over the shock of rain in my face, until the turnaround when of course it started pouring. Should’ve worn a cap. I didn’t do exactly the speedwork planned but here’s what I did:
5 mi. @10:41
2.34 mi. in 20 min. or @8:33
1.03 mi. @11:14
1 mi. @8:28
2.6 mi. @11:19
Now there’s lightning and the snow’s coming so I’m glad it’s done.
Workout:
- Type: Run
- Date: 03/19/2010
- Time: 17:40:00
- Total Time: 2:02:57.00
- Calories: 1385
- Distance: 11.97 miles
- Average Pace: 10:16.44/mile
- Max Pace: 7:36.27/mile
- Ascent: 408 ft
- Descent: 409 ft
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Making Brooks visible at March madness
I decided to run the start of the half and marathon course, before the half splits off, which took me right through March madness, wearing my Brooks ID gear of course, at the Ford Center where Kansas is playing. I didn’t see any Jayhawk stuff, though, purple Kansas State gear instead on all those people heading to the Ford Center, thinking “What’s with that guy? We’re trying to cross the street.”
I haven’t run on the Walnut Avenue bridge in about a year and it’s a tough climb so I’m glad I did. Over by the Capitol, then a detour by the Harn Homestead under the Centenial Expressway and back on the course for a while, before returning to the Midtown Y. Did the little bursts of speedwork my coach gave me and loved it! Faster than last week.
Workout:
- Type: Run
- Date: 03/18/2010
- Time: 11:49:00
- Total Time: 1:11:43.00
- Calories: 806
- Distance: 7.01 miles
- Average Pace: 10:14.33/mile
- Max Pace: 5:21.14/mile
- Ascent: 559 ft
- Descent: 537 ft
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On the half/marathon course
Way too many people driving drunk to/from McNellie’s.
Workout:
- Type: Run
- Date: 03/17/2010
- Time: 16:56:52
- Total Time: 00:42:22.24
- Calories: 466
- Distance: 3.99 miles
- Average Pace: 10:37.17/mile
- Max Pace: 9:25.15/mile
- Ascent: 111 ft
- Descent: 115 ft
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Fun run
My coach said to run 7 miles incl. 12 x 1 min. at 5k race speed (jog 1 min. recov.), so I did. I might have overshot the pace a little on the fartlek bursts, but it’s hard to tell because the Garmin is inaccurate on them. If you notice it takes about 400m for the pace to even out when you know you’re running at an even effort. Anyway, I was pleased with the paces: 7:12, 7:30, 7:24, 7:18, 7:06, 7:17, 7:24, 7:32, 7:27, 7:05, 7:06, and 6:48. I did them in the second half of the run.
Workout:
- Type: Run
- Date: 03/16/2010
- Time: 17:11:00
- Total Time: 1:06:06.00
- Calories: 773
- Distance: 7 miles
- Average Pace: 9:26.93/mile
- Max Pace: 6:47.24/mile
- Ascent: 109 ft
- Descent: 84 ft
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Hilly but easy run
…and still plenty of daylight when I was done.
Workout:
- Type: Run
- Date: 03/15/2010
- Time: 18:32:00
- Total Time: 00:53:10.00
- Calories: 521
- Distance: 5 miles
- Average Pace: 10:38.3/mile
- Max Pace: 9:28.72/mile
- Ascent: 199 ft
- Descent: 207 ft
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First church
…is what my friend in Tennessee calls it.
Workout:
- Type: Run
- Date: 03/14/2010
- Time: 09:17:00
- Total Time: 00:33:28.00
- Calories: 349
- Distance: 3.05 miles
- Average Pace: 10:58.14/mile
- Max Pace: 9:46.32/mile
- Ascent: 82 ft
- Descent: 93 ft
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Cooldown
…although it warmed up.
Workout:
- Type: Run
- Date: 03/13/2010
- Time: 10:39:00
- Total Time: 00:23:07.00
- Calories: 230
- Distance: 2 miles
- Average Pace: 11:33.64/mile
- Max Pace: 10:33.8/mile
- Ascent: 71 ft
- Descent: 8 ft
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Race pace
My coach said steady so I tried to go by effort but used the Garmin when I wasn’t sure. Splits were 8:34, 8:34, 8:33, and 8:34. Next time I should probably do this on a flatter road, or one with some uphill, huh?
Workout:
- Type: Run
- Date: 03/13/2010
- Time: 10:05:00
- Total Time: 00:34:18.00
- Calories: 458
- Distance: 4 miles
- Average Pace: 8:34.29/mile
- Max Pace: 8:11.13/mile
- Ascent: 4 ft
- Descent: 144 ft
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