Friday, August 05, 2011

Easy Run Friday

Slept all day. Had to go run my (2) mile Easy Run, and not wuss out and skip it.

DC Bike Path: 1/2 Marathon Training, Easy Run [Walk/Jog/Walk]. Dist: (5.45) mi. Pace-avg: (16:47). Speed-avg: (4.3)mph. Speed-max: (5.5)mph. Burned: (613) Calories.

Plan: Run (2) mi. @ (17:39) pace, for a total time of (35:18).
Actual: Jog/walk (2) mi. @ (13:58) pace, for a total time of (27:55.64) mins., bracketed by a (1) mile warm-up and (1) mile cool-down walk.
Fuel: Pre-run: GU Energy Gel, Lemon-Lime. Post-run: GU Chomps, Orange.

I left the house about 1815 hrs., so the sun was still up and the temperature was about (90) deg. F., with a slight breeze. I did my warm-up walk into the park, where it was nice and shady at first, and then started my jog. Last night I was able to "jog" continuously for (2.02) miles, today I was only able to keep up the pace for (1) full mile. This may have been because I did not actually eat anything before I left the house. I had the one GU gel, and plenty of water, but I was anxious to get out and do my run early-ish so I did not end up running in the dark like last night. (Mission accomplished.) I slowed down and walked about (0.06) miles before I picked up the pace again. I managed to jog another (0.33) miles, then had to walk again for (0.14) miles. I was able to jog out the last (0.47) miles to complete the (2) miles of my Easy Run. After that, I turned around and walked home. So, it seems that if I am properly fed (and digested) before I head out the door, then I am better for it in the long run, so to speak.

People all over the neighborhood seemed to be BBQ'ing hamburgers in their backyards today, and in the park. There was quite a large group of people in the picnic area of the park this evening, and I really was craving a burger. I already took a shower, and I'm still sweating. I just finished dinner, and still need to stretch out. My legs are nice and sore in a good way. I can still feel some soreness from my Wednesday workout at the gym. I should make the effort and go to the gym tomorrow and repeat that same workout, at a minimum. I should definitely ride my bike there.

One thing I have noted over the last week is that my left sock feels soggy and squishy once I am jogging, but that did not happen on today's run. I wonder if I need to pull out the insoles and let them air dry in between run days. I will keep an eye on that.

Other News: It's the weekend, so I think I will go out and see some movies, finally.

Tomorrow: Gym day!


Thursday, August 04, 2011

Tempo Run 3

Thursday's workout was a Tempo Run, my third so far in this training plan.

Surface Streets: 1/2 Marathon Training, Tempo Run [Walk, Jog, Walk] Dist: (5.10) mi. Pace-avg: (15:59). Speed-avg: (3.8) mph. Speed-max: (6.1) mph. Burned: (580) Calories.

It looks like I am getting better at this. I was able to jog continuously for (2.02) miles tonight. this felt pretty good, and I wanted to try and jog the whole (3) miles, but I had to slow down and walk the rest. My legs might have been able to go another half mile, or so, but I think my lungs were struggling more than my legs tonight.

Plan: (3) mi. @ (15:52) pace for a total of (47:36) min.
Actual: (3) mi. @ (15:06) pace(avg) for a total of (45:18.09) min. Bracketed by (1) mile before and after for warm-up and cool-down.
Fuel: (1x) pkg. GU Chomps, Strawberry.

Instead of running in the park tonight, especially since it was already dark, and there are no working lights in the park, I ran on my neighborhood streets. At least I had some streetlights for visibility, and I brought my trusty SureFire flashlight to help remind motorists that I was on the street. I meant to wear my cycling safety vest, but completely forgot. I did remember to wear my wrap-around wrist reflectors, though, and my running shoes practically glow in the dark when they are illuminated by headlights. I recently found a wrist lanyard for my SureFire, but still cannot find the lanyard ring that I need to actually attach it to the light. Maybe I will just have to order one.

Tomorrow: Easy Run, (2) mi. Must not wuss out on this one. It is a trivial distance, even at walking pace.

Other News: Still hearing the crickets in response to my job applications.


Wednesday Gym Day

I rode my bike to the gym Wednesday evening:

Cycled to the gym, worked out, then cycled home. Only counting time to the gym and back for this ride. Cycling: (6.94) miles. Speed-avg: (8.6)mph. Speed-max: (14.4)mph. Burned: (421) Calories.

MCR: Lap #1: Ab Crunch machine, 3x (30) reps. @ (90) lbs. Back extensions: 3x (30) reps. at (50) lbs. Obliques machine[Torso Rotations]: 1x (30) reps. @ (90) lbs. Ab/Oblique crunch machine: 3x (30) reps. @ (90) lbs. Calf raises: 3x (30) reps. @ (40) lbs. Duration: (35) min.
Lap #2: Lateral raises: 3x (30) reps. @ (40) lbs.  Shoulder press 3x (5) reps. @ (40) lbs. Pectoral flies: 3x (30) reps @  (45) lbs. Flies Rear deltoids: 3x (10) reps. @ (45) lbs. Duration: (30) min.

The ride to and from the gym was pretty good. Too many stops for intersections and lights, but it was a decent warm-up and cool-down for the days workout.

Once at the gym I was able to go straight into my workout. Usually, when I drive,  I spend the first (30) to (40) minutes warming up in the Fit In (30) room using the resistance machines. Today, I just went straight to the Ab machines. I think I was able to use heavier weights in the past, when I was more consistent with my gym workouts; I will have to work back up to that in the coming months. I really do want my abs to be visible before the year is out.

And yes, I skipped my Tuesday Easy Run because I just wasn't feeling up to it.


updated: 2011-08-11: made some corrections

Sunday, July 31, 2011

Long Run Sunday No.6

Today's Long Run was just damn long:

DC Bike Path: 1/2 Marathon Training, Long Run. Walk/Jog. Dist: (11.23)mi. Pace-avg: (16:42). Speed-avg: (3.6)mph. Speed-max: (5.4)mph. Burned: (1256) Calories.

I really should have gone out at 1700 hrs. when I initially planned to start, but I left closer to 1815 hrs. [I actually got caught up watching The Last Samurai (Tom Cruise, 2003) and then the opening of Saving Private Ryan (Tom Hanks, 1998). I had only seen The Last Samurai once before on TV a couple of years ago. It was good.] My run started out good, and it was nice and warm in the park. By the return leg of the run it was cool and breezy, and once I got closer to home it was dark, cold and windy. Rats, no wind-breaker to help with the chill.

Plan: (10)mi. @ (17:44) pace for a total time of (2:57:26) hours.

Actual: (10) mi. @ (16:38) pace for a total time of (2:46:16.14) hours. Preceded by a (1) mi. warm-up walk, and followed by a (0.23) mi. cool-down walk. I needed more cool-down mileage, but it was already cold, dark and windy, so I opted to get inside and warm-up.

Fuel: (2x) package of Clif Shot Bloks, Lemon-Lime. Sooo good. Had to top off my water-bottle on the way back in, so I think I was well-hydrated.

Weekly Mileage: Planned: (19) mi. Actual: (28.42) miles.
Today's Weight: (199.4) lbs. post-run. Pre-run it was (201.8) lbs.