Max Speed: 4.6 mph
Ave Speed: 4.0 mph
Time: 55:01 minutes
Distance: 3.68 miles
Today was a hard, long steady day. 55 minutes!! That is a personal record. I wasn't able to keep the average higher than 4 mph, but considering the time involved, I'm very happy.
It was quite a challenge coming up to the 40 minute mark and thinking that there was 15 more minutes to go before I could stop. I just kept my head down and visualized making it the next 2 minutes... then I repeated that process until the end. I was beat, though, and afterwards I definitly felt the work out.
This was a good day for me.
Keep running!
Wednesday, May 9, 2007
Tuesday, May 8, 2007
Week 8 of 23: Monday
Max Speed: 5.7 mph
Ave Speed: 4.2 mph
Time: 28:47 minutes
Distance: 2.03 miles
Today was a fun day. We had my fiance's brother come out and run with us and we all had a fun time. Steve is tall so he didn't have too much trouble keeping up with us. I kept the mileage down today because I didn't need to push it as far as my program goes and it was steve's first time out.
Running with a group is so much more fun than doing it solo. It was fun to get him out there, now if we can get him to come again we will be set.
Ave Speed: 4.2 mph
Time: 28:47 minutes
Distance: 2.03 miles
Today was a fun day. We had my fiance's brother come out and run with us and we all had a fun time. Steve is tall so he didn't have too much trouble keeping up with us. I kept the mileage down today because I didn't need to push it as far as my program goes and it was steve's first time out.
Running with a group is so much more fun than doing it solo. It was fun to get him out there, now if we can get him to come again we will be set.
Monday, May 7, 2007
Week 8 of 23: Sunday
Max Speed: 5.5 mph
Ave Speed: 4.4 mph
Time: 33:01 minutes
Distance: 2.4 miles
If you've been keeping track then you may or may not have noticed that I have been marking the first day of the week as Monday. That never really fit with my actual work out so I've changed it to Sunday. That makes this the beginning of week 8!
Today was a good run. I felt the benefits of the speed training and kept the pace higher for longer. The average overall pace was 4.4 which is a personal best.
We went to the park where we usually run, however we turned down yet another path today. That place is HUGE! It actually has paths that connect up to other parks along the river, so you can run to different areas completely. Beautiful.
I also increased the mileage run for this week by 10 percent so we ran 2.4 miles today. Christy said she could tell I was pushing the pace a bit, but I think she was just being nice. :)
Anyway, keep on running!
Ave Speed: 4.4 mph
Time: 33:01 minutes
Distance: 2.4 miles
If you've been keeping track then you may or may not have noticed that I have been marking the first day of the week as Monday. That never really fit with my actual work out so I've changed it to Sunday. That makes this the beginning of week 8!
Today was a good run. I felt the benefits of the speed training and kept the pace higher for longer. The average overall pace was 4.4 which is a personal best.
We went to the park where we usually run, however we turned down yet another path today. That place is HUGE! It actually has paths that connect up to other parks along the river, so you can run to different areas completely. Beautiful.
I also increased the mileage run for this week by 10 percent so we ran 2.4 miles today. Christy said she could tell I was pushing the pace a bit, but I think she was just being nice. :)
Anyway, keep on running!
Week 8 of 23
Wow, 8 weeks already. I'm surprised at how long I've been doing this. Last week showed a lot of improvements in a lot of small areas with my running. I've increased my pace a small amount, I've increased my overall weekly mileage, and I've felt better while running.
This week I want to build on that success and keep the momentum going. I saw improvements with my speed work so I'm going to do more this week. Also I've changed my diet. For those of you who know me, I've been low carb for a long time now. I'm adding more carbs to my diet while still keeping an eye on overall calories. I think that's also helped my running.
This week I want to build on that success and keep the momentum going. I saw improvements with my speed work so I'm going to do more this week. Also I've changed my diet. For those of you who know me, I've been low carb for a long time now. I'm adding more carbs to my diet while still keeping an eye on overall calories. I think that's also helped my running.
Friday, May 4, 2007
Week 7 of 23: Friday
Max Speed: 6.5 mph
Ave Speed: 3.9 mph
Time: 34:30 minutes
Distance: 2.2 miles
Today was an interval day for me. I actually pushed it today and I'm feeling it now. I enjoyed the run though, it felt great! Granted, I did the run on the treadmill (which is so much easier), but I felt great, and pushing the pace up to 6.5 was just plain FUN.
my knee hurts a little bit today, but tomorrow is a rest day so I will baby it.
I'm hoping that the speed work I did today will increase my overall pace... but I'll be honest, this workout felt too good to have been good for me. /wink.
Keep up the running, and have a great weekend!
Ave Speed: 3.9 mph
Time: 34:30 minutes
Distance: 2.2 miles
Today was an interval day for me. I actually pushed it today and I'm feeling it now. I enjoyed the run though, it felt great! Granted, I did the run on the treadmill (which is so much easier), but I felt great, and pushing the pace up to 6.5 was just plain FUN.
my knee hurts a little bit today, but tomorrow is a rest day so I will baby it.
I'm hoping that the speed work I did today will increase my overall pace... but I'll be honest, this workout felt too good to have been good for me. /wink.
Keep up the running, and have a great weekend!
Week 7 of 23: Thursday
Max Speed: 11.3 mph
Ave Speed: 4.3 mph
Time: 31:08 minutes
Distance: 2.2 miles
Today we ran in the same park we've been running in, but we took a path we've never taken before. It was a lot of fun. The path ran along a train track and a river. very scenic. There was even a bridge that the trains go over, and someone had spray painted "chu chu chu" all over it. very nice.
Ave Speed: 4.3 mph
Time: 31:08 minutes
Distance: 2.2 miles
Today we ran in the same park we've been running in, but we took a path we've never taken before. It was a lot of fun. The path ran along a train track and a river. very scenic. There was even a bridge that the trains go over, and someone had spray painted "chu chu chu" all over it. very nice.
Wednesday, May 2, 2007
Week 7 of 23: Tuesday
Max Speed: 3.81 mph
Ave Speed: 3.81 mph
Time: 48:49 minutes
Distance: 3.1 miles
Tuesday was my LSD day. I was still very sore from the 5K this weekend. My back especially has been giving me troubles. I'm looking forward to my rest day on Wednesday. We did another 5k today but at a slower pace (as you can see). I really couldn't manage any faster as my back would start to cramp up on me.
I'm hoping I can recoup to give a strong showing this week. I really want that average pace to go up. My second goal for this blog is to do a 5k in under 30 minutes, which means a 6.2 mph pace. I have a long way to go.
I'm also making a new push to lose more weight. I've been staying steady where I am for about three weeks now due to two weekends of over indulgence, but I'm past that and putting my nose to the grind stone for another couple of weeks.
Keep running!
Ave Speed: 3.81 mph
Time: 48:49 minutes
Distance: 3.1 miles
Tuesday was my LSD day. I was still very sore from the 5K this weekend. My back especially has been giving me troubles. I'm looking forward to my rest day on Wednesday. We did another 5k today but at a slower pace (as you can see). I really couldn't manage any faster as my back would start to cramp up on me.
I'm hoping I can recoup to give a strong showing this week. I really want that average pace to go up. My second goal for this blog is to do a 5k in under 30 minutes, which means a 6.2 mph pace. I have a long way to go.
I'm also making a new push to lose more weight. I've been staying steady where I am for about three weeks now due to two weekends of over indulgence, but I'm past that and putting my nose to the grind stone for another couple of weeks.
Keep running!
Race Day: Endurance 5K
Max Speed: 8.5 mph
Ave Speed: 4.3 mph
Time: 44:28 minutes
Distance: 3.1 miles
My first 5K since I've started!
To those people who have never run one of these, I can only say, you should come out and at least walk it. It was a blast. There were family's, serious runners, and runner wannabes! This race was for charity, so it was more family friendly. I definitely appreciated the feeling of community I experienced, as well as all of the support from the organizers of the event.
It started out as a cool morning, slightly overcast. It finished as a gloriously sunny day and it was a distinct pleasure to be outside with everyone. Some people from a local martial arts business led us in a rousing warm up, complete with karate "hai!" yells and kicks. My quads were burning from this and I was more than a bit worried that it would tucker me out before I even started the race!. We lined up and the horn was sounded.
Christy and I ran at a comfortable pace. We were at a park where we had been training so the terrain was familiar to us. It is also relatively flat, so that was a blessing. I was using the people ahead of me to keep my pace steady and I just kept my head down for the first half. In the beginning, I kid you not, these 3 feet little 7 year olds passed us... swinging their little legs like there was no tomorrow. It's a bit demoralizing to be passed so easily by children, but we were able to rally and keep up the pace even after the children had collapsed into tired giggles.
After the first loop I was flagging noticeably. I was able to keep going, but I was beat.... then we got passed by a tall power walker. EMBARRASSING. Then someone who was walking/running passed us... sigh. This was not to be allowed, so we decided to fartlek (run/jog intervals) to the finish line. This worked. we re-passed the power walker (couldn't find the run/walker - must've run the final leg). I was breathing like I'd never tasted air before and the finish line came into sight. I managed a final sprint to the finish line.
I wanted to do it in under an hour. A walker can do it in under an hour. In my dreams I wanted to do it in 45 minutes. We did it in UNDER 45 minutes. I was really happy. My average pace through the whole ordeal was about 4.3 mph which is faster than I've ever been able to go. This was amazing as well.
I haven't been able to break the 4 mph barrier. Wow, this was amazing. Not only did I complete my first goal of this blog, but I did it much faster than I expected. I did it in 6 weeks instead of the given 23. I did it faster than my dream time, at a pace I had not been able to sustain before for a distance I've run for the first time in over 10 years.
This was a big day for me.
You guys have got to try this. All of it. It's so rewarding.
Ave Speed: 4.3 mph
Time: 44:28 minutes
Distance: 3.1 miles
My first 5K since I've started!
To those people who have never run one of these, I can only say, you should come out and at least walk it. It was a blast. There were family's, serious runners, and runner wannabes! This race was for charity, so it was more family friendly. I definitely appreciated the feeling of community I experienced, as well as all of the support from the organizers of the event.
It started out as a cool morning, slightly overcast. It finished as a gloriously sunny day and it was a distinct pleasure to be outside with everyone. Some people from a local martial arts business led us in a rousing warm up, complete with karate "hai!" yells and kicks. My quads were burning from this and I was more than a bit worried that it would tucker me out before I even started the race!. We lined up and the horn was sounded.
Christy and I ran at a comfortable pace. We were at a park where we had been training so the terrain was familiar to us. It is also relatively flat, so that was a blessing. I was using the people ahead of me to keep my pace steady and I just kept my head down for the first half. In the beginning, I kid you not, these 3 feet little 7 year olds passed us... swinging their little legs like there was no tomorrow. It's a bit demoralizing to be passed so easily by children, but we were able to rally and keep up the pace even after the children had collapsed into tired giggles.
After the first loop I was flagging noticeably. I was able to keep going, but I was beat.... then we got passed by a tall power walker. EMBARRASSING. Then someone who was walking/running passed us... sigh. This was not to be allowed, so we decided to fartlek (run/jog intervals) to the finish line. This worked. we re-passed the power walker (couldn't find the run/walker - must've run the final leg). I was breathing like I'd never tasted air before and the finish line came into sight. I managed a final sprint to the finish line.
I wanted to do it in under an hour. A walker can do it in under an hour. In my dreams I wanted to do it in 45 minutes. We did it in UNDER 45 minutes. I was really happy. My average pace through the whole ordeal was about 4.3 mph which is faster than I've ever been able to go. This was amazing as well.
I haven't been able to break the 4 mph barrier. Wow, this was amazing. Not only did I complete my first goal of this blog, but I did it much faster than I expected. I did it in 6 weeks instead of the given 23. I did it faster than my dream time, at a pace I had not been able to sustain before for a distance I've run for the first time in over 10 years.
This was a big day for me.
You guys have got to try this. All of it. It's so rewarding.
Week 7 of 23 (Catch-Up Edition)
Hello everyone,
It's been a while since I've posted (two weeks in fact). So I'm going to play a little catch up with myself. I've hit some milestones that I wanted to share with you all.
Now, while I haven't been posting, I HAVE been running. I'm sticking pretty well to my program. Last week on Monday I wasn't able to run, but I shifted my days around and was able to run my expected distance/time.
I've been able to consistently run through my training times, so now I've switched gears to work on increasing pace and speed. So my average speed is now what I'm worrying over.
In the last two weeks I've noticed my average speed work it's way up from the mid-high 3's to a consistent 4mph. I'm happy that I'm seeing improvements, but I'm not happy with the speed at all. I'm frustrated by my apparent lack of ability to bump up my pace past four mph(with one noted exception I will talk about in another post). I'm upset because after a work out I don't feel to0 worn out, which would tell me that I didn't work out hard enough, but during the work out I CAN'T move faster. It's as if my muscles just wont listen to me. I've been doing my research however and I am tweaking two things about my workout to help me in that area. These two things are in effect as of this week, so I wont know how they will affect me overall, however I think they will be good for me.
The first thing I'm doing is keeping the spirit of my program (which is time based), but I'm making it more distance based. I'm doing this because since my pace is not improving very well I need to start increasing the overall mileage I run each week (it isn't safe to increase more than 10% per week in mileage, so I'm using that as my goal). The only way to do that is to run a little bit longer per workout or start running on my two rest days. I would prefer not to run on my rest days, so I'm running longer per work out.
The second thing I'm doing to increase my ave speed is to work more on interval training. I've looked at a bunch of suggestions as far as that goes and I'm going to start a program on my interval days (Fridays) where I will be concentrating on building muscle mass to make me a better runner. That means circuit training (or a form of) and short bursts of faster paces. I'm not sure if I should do this twice a week, but I will keep an eye on it and make my final decision in a few weeks.
I'll let you know how that works for me!
The last item of business is very big news for me. Last Saturday I ran a 5K. I will make a special post about that one forthwith.
Keep up the running!
It's been a while since I've posted (two weeks in fact). So I'm going to play a little catch up with myself. I've hit some milestones that I wanted to share with you all.
Now, while I haven't been posting, I HAVE been running. I'm sticking pretty well to my program. Last week on Monday I wasn't able to run, but I shifted my days around and was able to run my expected distance/time.
I've been able to consistently run through my training times, so now I've switched gears to work on increasing pace and speed. So my average speed is now what I'm worrying over.
In the last two weeks I've noticed my average speed work it's way up from the mid-high 3's to a consistent 4mph. I'm happy that I'm seeing improvements, but I'm not happy with the speed at all. I'm frustrated by my apparent lack of ability to bump up my pace past four mph(with one noted exception I will talk about in another post). I'm upset because after a work out I don't feel to0 worn out, which would tell me that I didn't work out hard enough, but during the work out I CAN'T move faster. It's as if my muscles just wont listen to me. I've been doing my research however and I am tweaking two things about my workout to help me in that area. These two things are in effect as of this week, so I wont know how they will affect me overall, however I think they will be good for me.
The first thing I'm doing is keeping the spirit of my program (which is time based), but I'm making it more distance based. I'm doing this because since my pace is not improving very well I need to start increasing the overall mileage I run each week (it isn't safe to increase more than 10% per week in mileage, so I'm using that as my goal). The only way to do that is to run a little bit longer per workout or start running on my two rest days. I would prefer not to run on my rest days, so I'm running longer per work out.
The second thing I'm doing to increase my ave speed is to work more on interval training. I've looked at a bunch of suggestions as far as that goes and I'm going to start a program on my interval days (Fridays) where I will be concentrating on building muscle mass to make me a better runner. That means circuit training (or a form of) and short bursts of faster paces. I'm not sure if I should do this twice a week, but I will keep an eye on it and make my final decision in a few weeks.
I'll let you know how that works for me!
The last item of business is very big news for me. Last Saturday I ran a 5K. I will make a special post about that one forthwith.
Keep up the running!
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