Today's plan
calls for an Easy
Run.
DC Bike Path: 1/2 Marathon Training, Easy Run. Dist: (4.02)mi. Pace-avg: (14:56). Speed-avg: (4.0)mph. Speed-max: (5.2)mph. Burned: (435) Calories.
Plan: Run (2.0)mi. @ an (18:02) pace for a total of (36:05)min.
Actual:
Run (2.0)mi @ a (13:22) avg. pace for a total of (26:43)min., bracketed by a (1.0)mi. warm-up walk, and a (1.02)mi. cool-down
walk.
Fuel: Pre-run:
Scrambled eggs, turkey sausage, French toast, coffee; Mid-run: (water); Post-run:.
Good run today. I started just before noon. The sun was out, the sky was clear, and there were plenty of other people in the park today. It was about (55) deg.F. outside, so I only needed my long sleeve half-zip running shirt and my Brooks running shell over that for core warmth. Time to stretch out and get showered.
-Lancer!!
Friday, February 03, 2012
Thursday, February 02, 2012
Thursday Temp Run
Today's plan
calls for a Tempo
Run.
DC Bike Path: 1/2 Marathon Training, Tempo Run. Dist: (4.02)mi. Pace-avg: (15:15). Speed-avg: (3.9)mph. Max-speed: (6.1)mph. Burned: (464) Calories.
Plan: Run (6.0)mi., including (4.0)mi. @ an (8:52) pace for a total of (35:31)min. [OK. That is way out of my current league. I will have to re-tune my SmartCoach workout plan.] bracketed by a (1.0)mi. warm-up and a (1.0)mi. cool-down.
Actual: Run/walk (2.0)mi., bracketed by a (1.0)mi. warm-up walk, and a (1.x)mi. cool-down walk.
Fuel: Pre-run: big breakfast: scrambled eggs, turkey sausage, French toast (3x), hot chocolate; Mid-run: (water); Post-run: more water.
Two (2) hours after breakfast I went out for a morning run. It was supposed to be a (4) mi. tempo run, but I had to cut it short due to an appointment to get my car window replaced. I have been sick with a sinus infection, and minor chest cold, for last week and a half, so I missed my first easy run for this new training cycle. I also didn't warm-up with squats like I normally do, so this was just a little messy overall. I was, however, damn glad to get back out and run in the park for a change. B-)
Also, it appears I need to re-tune my training plan, because Smart Coach thinks (incorrectly) I can actually run an (8:52) mile. I haven't done that since junior high school, so I will have to check what I did wrong when I set up this new training plan in SmartCoach. D'oh!
Other News: I finally signed up and committed to the Modesto Marathon for this year. I will be running the half-marathon only, since that is what I have been training for, and it is a necessary milestone (for me) before I try moving up to a full marathon.
I also joined the ShadowChase Running Club, but have not yet attended any of their training runs, or meetings. I plan to start doing that this month.
-Lancer!!
DC Bike Path: 1/2 Marathon Training, Tempo Run. Dist: (4.02)mi. Pace-avg: (15:15). Speed-avg: (3.9)mph. Max-speed: (6.1)mph. Burned: (464) Calories.
Actual: Run/walk (2.0)mi., bracketed by a (1.0)mi. warm-up walk, and a (1.x)mi. cool-down walk.
Fuel: Pre-run: big breakfast: scrambled eggs, turkey sausage, French toast (3x), hot chocolate; Mid-run: (water); Post-run: more water.
Two (2) hours after breakfast I went out for a morning run. It was supposed to be a (4) mi. tempo run, but I had to cut it short due to an appointment to get my car window replaced. I have been sick with a sinus infection, and minor chest cold, for last week and a half, so I missed my first easy run for this new training cycle. I also didn't warm-up with squats like I normally do, so this was just a little messy overall. I was, however, damn glad to get back out and run in the park for a change. B-)
Also, it appears I need to re-tune my training plan, because Smart Coach thinks (incorrectly) I can actually run an (8:52) mile. I haven't done that since junior high school, so I will have to check what I did wrong when I set up this new training plan in SmartCoach. D'oh!
Other News: I finally signed up and committed to the Modesto Marathon for this year. I will be running the half-marathon only, since that is what I have been training for, and it is a necessary milestone (for me) before I try moving up to a full marathon.
I also joined the ShadowChase Running Club, but have not yet attended any of their training runs, or meetings. I plan to start doing that this month.
-Lancer!!
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