DC Bike Path: 1/2 Marathon Training: Easy Run. Dist. (3.19) mi. Pace-avg: (17:02)min./mi. Speed-avg: (3.5)mph. Seed-max: (4.4)mph. Burned: (354) Calories.
This was a trivial effort. Hope to hit the gym tomorrow.
-L.
Friday, July 08, 2011
Easy Run Friday
Just completed another training day:
This was a trivial effort. Hope to hit the gym tomorrow.
-L.
This was a trivial effort. Hope to hit the gym tomorrow.
-L.
Tempo Run
Today's training plan called for a Tempo Run: (1) mile at an easy pace, then (3) mi. at (16:07)min./mi. pace, then (1) mile at an easy pace.
This was one of my best runs yet. During my Jog phase I was able to keep going for (1.54) miles at a pace between (13:37) and (14:05). This was in the top end of the Fast Walk zone, according to Garmin TC, but it felt more like a slow jog; I did peak into the Slow Jog zone a couple of times during this phase. I think my lung capacity and endurance is improving. B-)
Tomorrow: Easy Run (2) mi.
-Lancer!!
DC Bike Path: 1/2 Marathon Training: Tempo Run. Dist. (5.56)mi. Pace-avg: (16:44)min./mi. Speed-avg: (3.6)mph. Speed-max: (5.8)mph. Burned: (620) Calories. Good run today.
This was one of my best runs yet. During my Jog phase I was able to keep going for (1.54) miles at a pace between (13:37) and (14:05). This was in the top end of the Fast Walk zone, according to Garmin TC, but it felt more like a slow jog; I did peak into the Slow Jog zone a couple of times during this phase. I think my lung capacity and endurance is improving. B-)
Tomorrow: Easy Run (2) mi.
-Lancer!!
Tuesday, July 05, 2011
Easy Run
Tuesday, the day after the 4th of July, in which I continue my half-marathon training: Easy Run (2) mi. at a (17:56) min./mi. pace.
Not a bad run today. I left the house after 2000 hrs., so the heat of the day was behind me, and a cooler run was in store. Once I started the Jog phase of my training run, I made an effort to jog continuously for at least (0.50) miles. I was able to slow jog for (0.46) miles on the first part of the two mile phase, then after walking for about one mile I was able to slow jog for another (0.54) miles. That felt pretty good, like I was actually pushing myself a bit more than usual. Gotta' keep working on that.
One thing I noticed this evening was that it seemed a little easier to keep pushing myself as the distance counted down on my Garmin, than it did trying to push myself as the timer counted down. Trying to keep going for a full five (5) minutes, or longer, felt like a more difficult grind when I was using the old modified 5K training plan.
Thursday: Tempo Run.
-Lancer!!
DC Bike Path: 1/2 Marathon Trng: Easy Run (2) mi. Dist.: (4.47) mi. Pace-avg: (16:05) min./mi. Speed-avg: (3.7)mph. Speed-max: (6.3)mph. Burned: (536) Calories.
Not a bad run today. I left the house after 2000 hrs., so the heat of the day was behind me, and a cooler run was in store. Once I started the Jog phase of my training run, I made an effort to jog continuously for at least (0.50) miles. I was able to slow jog for (0.46) miles on the first part of the two mile phase, then after walking for about one mile I was able to slow jog for another (0.54) miles. That felt pretty good, like I was actually pushing myself a bit more than usual. Gotta' keep working on that.
One thing I noticed this evening was that it seemed a little easier to keep pushing myself as the distance counted down on my Garmin, than it did trying to push myself as the timer counted down. Trying to keep going for a full five (5) minutes, or longer, felt like a more difficult grind when I was using the old modified 5K training plan.
Thursday: Tempo Run.
-Lancer!!
Sunday, July 03, 2011
Long Run 2
I continued my half-marathon training today with my second Long Run:
The plan calls for a distance of eight (8) miles at a pace of (18:01)min./mi., or whatever is close to this, and comfortable. I kept my pace at about (16:54)min./mi. to (17:08) min./mi., or so, for most of the distance. I tried going a bit faster at one point on the return leg of the run, but it was already getting too dark for comfortable footing. Tonight would have been a great night to have those Knuckle-Lights. I'll have to order them soon.
I would have gone out earlier in the day but I staid up late, and it was over (100)F. today, so I put off the run till early evening. It was pretty comfortable temperature-wise during the "run", so that was good. As I mentioned previously, an (18:01) pace is walking for me, and a (16:00) to (17:00) pace is closer to a brisk walk. [Actually, Garmin TC says this is just Walking pace. *shrug*]
-Lancer!!
DC Bike Path: 1/2 Marathon Trng, Long Run: Dist.: (9.07)mi. Pace-avg: (17:08)min./mi. Speed-avg: (3.5)mph. Speed-max: (5.3)mph. Burned: (1003) Calories.
The plan calls for a distance of eight (8) miles at a pace of (18:01)min./mi., or whatever is close to this, and comfortable. I kept my pace at about (16:54)min./mi. to (17:08) min./mi., or so, for most of the distance. I tried going a bit faster at one point on the return leg of the run, but it was already getting too dark for comfortable footing. Tonight would have been a great night to have those Knuckle-Lights. I'll have to order them soon.
I would have gone out earlier in the day but I staid up late, and it was over (100)F. today, so I put off the run till early evening. It was pretty comfortable temperature-wise during the "run", so that was good. As I mentioned previously, an (18:01) pace is walking for me, and a (16:00) to (17:00) pace is closer to a brisk walk. [Actually, Garmin TC says this is just Walking pace. *shrug*]
-Lancer!!
Friday, July 01, 2011
Easy Run
Today was Easy Run day. The plan calls for a pace of (18:08)min./mi. Frankly, that's just walking.
I walked faster than the plan called for, but it felt good, even if my Garmin kept telling me to slow down. I set the pace for (3.0)mph to (3.5) mph, which was really just right when I actually slowed down to a more casual walking pace. Good job.
Now time for dinner, then maybe drinks downtown.
-Lancer!!
P.S. I wonder, should I be surprised at how many people I pass in the park smoking reefer? I suppose I shouldn't be.
DC Bike Path: Walking, Dist. (5.52)mi. Pace-avg: (17:01)min./mi. Speed-avg: (3.5)mph. Speed-max: (4.8)mph. Burned: (610) Calories.
I walked faster than the plan called for, but it felt good, even if my Garmin kept telling me to slow down. I set the pace for (3.0)mph to (3.5) mph, which was really just right when I actually slowed down to a more casual walking pace. Good job.
Now time for dinner, then maybe drinks downtown.
-Lancer!!
P.S. I wonder, should I be surprised at how many people I pass in the park smoking reefer? I suppose I shouldn't be.
Goals
I have not yet met any of my goals this year, except for running in the Centennial Bay to Breakers. I am still working in the others:
Goal: Weight: (199) lbs. by 30.June.2011. Actual Weight: (202.4) lbs. Not achieved.
I was closest to this on Sunday, 26.June.2011 at (200.8) lbs. after my Long run of (8)+ miles. Naturally, most of the weight loss in this heat was due to water loss, i.e. sweat. But at least I got really close. I will keep working towards this one for numerous reasons: getting slimmer, remission of acid-reflux (I hope).
Goal: Muscle Tone: Still working on it. I haven't increased weight or resistance during my trips to the gym, but just working out is helping. Actually, increasing the weight used would be increasing strength (and tone, I presume).
Goal: Improve Jogging Performance: OK, this might be working a little bit, but my goal of running (30) continuous minutes by 30.June.2011 has not been reached. Maybe by 31.July.2011, fingers-crossed.
Those are my three (3) short-term goals. (Okay, finding a job and getting hired are also on my list, but those are coming.) The half-marathon goal is still set for 4.December.2011, and the marathon goal is still set for March.2012.
That's all for now. Oh, and Happy July!
-Lancer!!
Goal: Weight: (199) lbs. by 30.June.2011. Actual Weight: (202.4) lbs. Not achieved.
I was closest to this on Sunday, 26.June.2011 at (200.8) lbs. after my Long run of (8)+ miles. Naturally, most of the weight loss in this heat was due to water loss, i.e. sweat. But at least I got really close. I will keep working towards this one for numerous reasons: getting slimmer, remission of acid-reflux (I hope).
Goal: Muscle Tone: Still working on it. I haven't increased weight or resistance during my trips to the gym, but just working out is helping. Actually, increasing the weight used would be increasing strength (and tone, I presume).
Goal: Improve Jogging Performance: OK, this might be working a little bit, but my goal of running (30) continuous minutes by 30.June.2011 has not been reached. Maybe by 31.July.2011, fingers-crossed.
Those are my three (3) short-term goals. (Okay, finding a job and getting hired are also on my list, but those are coming.) The half-marathon goal is still set for 4.December.2011, and the marathon goal is still set for March.2012.
That's all for now. Oh, and Happy July!
-Lancer!!
Thursday, June 30, 2011
Speed Work
Today was a Speed Work day, per my half-marathon training plan. This is the first time I have done anything like this. I need to improve on today's results.
So the plan called for this (from: http://smartcoach.runnersworld.com, personalized for me with 4x running days per work):
- a warm up of about 1 mile at an easy pace
- 2 repeats of 1600 meters each; your time for each repeat should be 15:18
- a 800-meter recovery jog after each repeat
- a cool down of about 1 mile at an easy pace
My splits for this were: [Jog-1] 13:51 min./mi.; [Recovery-1] 14:22 min./mi.; [Jog-2] 15:10 min./mi.; [Recovery-2] 14:52 min./mi. This seems to be pretty good for my first effort at Speed Work. I need to adjust the Speed ranges in my Garmin for this workout.
Skipping m y two (2) mile run on Tuesday, and ditching out on gym time for my Rest/XT days was clearly a mistake...again. My excuse: the weather shift, including rain, had me a bit discombooberated.
Time for chow.
-Lancer!!
DC Bike Path: Running, Speed Work: Warm-up (1) mi.; Jog (0.99)mi., Recovery walk: (0.49)mi.; repeat; walk home. Distance: (5.42)mi. Pace-avg: (15:47)min./mi. Speed-avg: (3.8)mph. Speed-max: (6.1)mph. Burned: (618) Calories. Kinda' sloppy. Need to lower the speeds on the Jog intervals, possibly the Recovery intervals, too.
So the plan called for this (from: http://smartcoach.runnersworld.com, personalized for me with 4x running days per work):
Today's Workout
Run a total distance of 4 Mi. Your run should include:- a warm up of about 1 mile at an easy pace
- 2 repeats of 1600 meters each; your time for each repeat should be 15:18
- a 800-meter recovery jog after each repeat
- a cool down of about 1 mile at an easy pace
My splits for this were: [Jog-1] 13:51 min./mi.; [Recovery-1] 14:22 min./mi.; [Jog-2] 15:10 min./mi.; [Recovery-2] 14:52 min./mi. This seems to be pretty good for my first effort at Speed Work. I need to adjust the Speed ranges in my Garmin for this workout.
Skipping m y two (2) mile run on Tuesday, and ditching out on gym time for my Rest/XT days was clearly a mistake...again. My excuse: the weather shift, including rain, had me a bit discombooberated.
Time for chow.
-Lancer!!
Subscribe to:
Posts (Atom)