2:53 hours, 2:3 minute run/walk ratio
It was a good run today. For one thing, I finally actually got myself to get up at 6 am, and I was out on the road starting my run by 7:40. The day was coolish and pleasant, and I felt pretty good the whole way, having no trouble maintaining my intervals or keeping up a reasonable pace. Even on my final mile up Dennison, I didn't feel as tired as I usually do.
I decided at the last minute to vary my route a bit. I had planned to stick to my usual two miles, up and down Dennison between Highline and Valley, and up and down Valley between Dennison and Curry, but on my sixth mile approaching Curry on Valley, I decided to just keep going all the way out to Tucker and back to add an extra two miles, instead of going back and forth between Curry and Dennison one more time. The road between Curry and Tucker is more difficult to run on—there's a steep hill on the way out, and there's more traffic and less smooth shoulder to run on—but it was nice for a change.
Mile eight was my hardest mile. I was starting to feel a bit tired and wobbly, but when I finished it, I ate my second GU, which seemed to revive me (once it had finished making my stomach turn over a few times). I'm wondering if I ought to be eating more GU—the recommendation on the package is to use one every 45 minutes, but I'm waiting a little over an hour between GUs. Maybe I should try eating one every three miles on my next run, instead of every four miles, and see if it helps keep my energy up better.
I averaged 17.3 minutes per mile on this run.
Sunday, July 29, 2007
Friday, July 27, 2007
Friday
19 laps, 2:1 lap run/walk ratio, 32:10 minutes
Okay! That was a pretty good run. I pushed myself to keep up the pace, and managed 16 minute miles for both miles. I felt kind of slow and heavy, but kept going and feel fine afterwards.
Today I took my iPod shuffle out and listened to music while I ran. Since I don't have to listen for the watch beeps to tell me when to run and walk, the iPod doesn't interfere with my midweek runs around the house. I haven't used it on any of the long runs—I'm not sure it would be a good idea, but I might try it and see if it helps me keep my energy up.
Okay! That was a pretty good run. I pushed myself to keep up the pace, and managed 16 minute miles for both miles. I felt kind of slow and heavy, but kept going and feel fine afterwards.
Today I took my iPod shuffle out and listened to music while I ran. Since I don't have to listen for the watch beeps to tell me when to run and walk, the iPod doesn't interfere with my midweek runs around the house. I haven't used it on any of the long runs—I'm not sure it would be a good idea, but I might try it and see if it helps me keep my energy up.
Wednesday, July 25, 2007
Wednesday
19 laps, 2:1 lap run/walk ratio, 33:39 minutes
I increased my run/walk ratio this time, as planned, and had a good run. At first, I was tending to be a bit grumpy that my time wasn't any faster with doubling the run intervals, but then I decided I should really be glad that it wasn't any slower—if it had been, then I'd know that, even in my midweek two-milers, I can't keep up a three-minute run. Since I can, it means I will be ok doing what is essentially a 3:2 minute ratio for my midweek runs, and a 2:3 minute ratio for my long runs should be no problem.
Plus, this was my first time doing the 2:1 lap run/walk ratio for the whole two miles (I think, or at least the first time in a long time), so it will probably get easier, if I keep it up.
Ten miles this weekend! Double digits! Then twelve, then I can relax for a week with a mere six. I'm glad I'll be reaching the every-other-week mileage increase soon.
I increased my run/walk ratio this time, as planned, and had a good run. At first, I was tending to be a bit grumpy that my time wasn't any faster with doubling the run intervals, but then I decided I should really be glad that it wasn't any slower—if it had been, then I'd know that, even in my midweek two-milers, I can't keep up a three-minute run. Since I can, it means I will be ok doing what is essentially a 3:2 minute ratio for my midweek runs, and a 2:3 minute ratio for my long runs should be no problem.
Plus, this was my first time doing the 2:1 lap run/walk ratio for the whole two miles (I think, or at least the first time in a long time), so it will probably get easier, if I keep it up.
Ten miles this weekend! Double digits! Then twelve, then I can relax for a week with a mere six. I'm glad I'll be reaching the every-other-week mileage increase soon.
Sunday, July 22, 2007
Week 7: Nine miles
2:3 minute run/walk ratio, 2:37 hours
It was a slow run today, averaging 17.4 minutes per mile, but I kept up my 2:3 interval the whole way and didn't get too tired. The last mile was the hardest, being one more mile than I'd run before, and being uphill on Dennison, but even then I managed to do all my running intervals, even running in the final minute. I think I was still close to 19 minutes for that mile—barely faster than walking it—but I think it's better for my endurance to run those intervals if I can.
I never did manage my second midweek run this week, and, combined with my week off the week before, contributed to this being a slow run. As well as the last run, my eight-miler, being such a hard run. I'm a bit behind right now, but as long as I do my midweek runs this week, I think I'll be back on track with my next run.
Despite being slow, it was a pretty good run. The 2:3 run/walk ratio works better, giving me more time time to recuperate between runs. My first few miles were in the 16–16.5 minute range. If I could have kept up that pace, I would have been fine. It wasn't as hot as two weeks ago, and there was a slight breeze, so I didn't feel too hot. I think I need to start running for 2 minutes at a time in my midweek runs as well. I keep thinking it must be almost time to walk and checking my watch and seeing that I have 30 seconds to go yet. I'm used to running 1:30 or so when I do one lap running, one lap walking. It's easier to keep track that way, but then when I try to run 2 minutes on my long runs, it seems too long. I will try running an extra 30 seconds after each running lap, or running two laps and walking one lap, on my midweek runs. I could even try driving to the mailboxes and doing my midweek runs up and down Dennison. We'll see.
Anyway, I'm up to a third of a marathon!
It was a slow run today, averaging 17.4 minutes per mile, but I kept up my 2:3 interval the whole way and didn't get too tired. The last mile was the hardest, being one more mile than I'd run before, and being uphill on Dennison, but even then I managed to do all my running intervals, even running in the final minute. I think I was still close to 19 minutes for that mile—barely faster than walking it—but I think it's better for my endurance to run those intervals if I can.
I never did manage my second midweek run this week, and, combined with my week off the week before, contributed to this being a slow run. As well as the last run, my eight-miler, being such a hard run. I'm a bit behind right now, but as long as I do my midweek runs this week, I think I'll be back on track with my next run.
Despite being slow, it was a pretty good run. The 2:3 run/walk ratio works better, giving me more time time to recuperate between runs. My first few miles were in the 16–16.5 minute range. If I could have kept up that pace, I would have been fine. It wasn't as hot as two weeks ago, and there was a slight breeze, so I didn't feel too hot. I think I need to start running for 2 minutes at a time in my midweek runs as well. I keep thinking it must be almost time to walk and checking my watch and seeing that I have 30 seconds to go yet. I'm used to running 1:30 or so when I do one lap running, one lap walking. It's easier to keep track that way, but then when I try to run 2 minutes on my long runs, it seems too long. I will try running an extra 30 seconds after each running lap, or running two laps and walking one lap, on my midweek runs. I could even try driving to the mailboxes and doing my midweek runs up and down Dennison. We'll see.
Anyway, I'm up to a third of a marathon!
Thursday, July 19, 2007
Thursday
19 laps, 1:1 lap run/walk ratio, 34:24 minutes
Finally, I'm back! I meant to run yesterday, but I slept in too late in the morning, and was too tired in the evening. So I'm going to be doing my midweek runs back-to-back this week, which isn't ideal, but better than skipping one, I think. At least it should be all right to do every once in a while.
I did get a little exercise while I was gone. We went swimming in the hotel pool Sunday night. I did a bunch of laps and felt pretty good afterwards, even though it wasn't a full workout.
Today's run went well. It wasn't particularly fast, but it felt good. It was late in the morning—I didn't get outside until around 10:30 am—but the weather has cooled down quite a bit, so it wasn't too hot. I kept up a good pace, and even decided to push my final running lap to see how fast I could make it, and did it in 1:20 minutes. Then, on my 19th lap, I forgot it was my last lap, and nearly started running another one. Heh. Well, I guess I should be finding two miles pretty easy these days, since my long runs are up to 8 miles.
I wore my new Nike Shox 2.45s, and they felt nice and supportive on my feet. I should get another pair while I'm at it, so I've got one ready when these wear out. I should have a fresh pair for the marathon.
Finally, I'm back! I meant to run yesterday, but I slept in too late in the morning, and was too tired in the evening. So I'm going to be doing my midweek runs back-to-back this week, which isn't ideal, but better than skipping one, I think. At least it should be all right to do every once in a while.
I did get a little exercise while I was gone. We went swimming in the hotel pool Sunday night. I did a bunch of laps and felt pretty good afterwards, even though it wasn't a full workout.
Today's run went well. It wasn't particularly fast, but it felt good. It was late in the morning—I didn't get outside until around 10:30 am—but the weather has cooled down quite a bit, so it wasn't too hot. I kept up a good pace, and even decided to push my final running lap to see how fast I could make it, and did it in 1:20 minutes. Then, on my 19th lap, I forgot it was my last lap, and nearly started running another one. Heh. Well, I guess I should be finding two miles pretty easy these days, since my long runs are up to 8 miles.
I wore my new Nike Shox 2.45s, and they felt nice and supportive on my feet. I should get another pair while I'm at it, so I've got one ready when these wear out. I should have a fresh pair for the marathon.
Sunday, July 15, 2007
Week off
This would have been my nine-mile run day, except that I'm in Las Vegas enjoying a weekend with a couple of friends, so I have taken the entire week off from training, including midweek runs, and will be back on schedule Tuesday.
I deliberately built a couple of spare weeks into my schedule so that I could take a week off here and there without getting behind, or having to double up my mileage. So I'll be doing my nine-mile run next Sunday, after having a nice, relaxing week off to rest up. After the difficult eight-mile run, a week off to recharge is especially welcome.
I've also started taking my vitamins again, and am feeling much better. The iron and calcium especially help with the restless legs, so I can sleep at night and get my rest. I'm looking forward to having a good long run next Sunday. And also hoping the weather will have cooled down a little by then.
And, perhaps I'll have my new shoes by then as well. I won a pair of Nike Shox 2.45's on eBay last Wednesday, which should be on their way by now.
I deliberately built a couple of spare weeks into my schedule so that I could take a week off here and there without getting behind, or having to double up my mileage. So I'll be doing my nine-mile run next Sunday, after having a nice, relaxing week off to rest up. After the difficult eight-mile run, a week off to recharge is especially welcome.
I've also started taking my vitamins again, and am feeling much better. The iron and calcium especially help with the restless legs, so I can sleep at night and get my rest. I'm looking forward to having a good long run next Sunday. And also hoping the weather will have cooled down a little by then.
And, perhaps I'll have my new shoes by then as well. I won a pair of Nike Shox 2.45's on eBay last Wednesday, which should be on their way by now.
Sunday, July 08, 2007
Week 6: Eight miles
2:13 hours, Miles 1–5 @ 2:2, Mile 6 @ 1:3, Mile 7 @ 1.5:2.5, Mile 8 walking
I did the Dennison from Highline to Valley, Valley from Dennison to Curry and back loop twice for my eight miles. I got off to a late start today, beginning my run at about 9 am, which meant I was out there in the heat. Yahoo weather says it's 82 F now, and it felt like 80 F when I started this morning. Plus there was very little breeze. I really must get up earlier on long-run Sundays so I can get out there before it gets too hot.
I did pretty well for the first four or five miles, but then I started to get really tired. I cut my running interval down on the sixth and seventh miles to try to recover a bit—while drinking extra water, and pouring water over my head every mile or so to try to cool down—and that helped, while not really slowing my time down that much. I decided to just walk my last mile, partly because I was still tired and that last uphill mile is always a hard one, and partly out of curiosity to see just how long a walking mile would take. It ended up just about 19 minutes, so it did slow me down a bit, but it probably would have taken 17.5–18 minutes running and walking, so I didn't really lose that much time. Averaged around 16.6 minutes per mile even with that slow walking mile, so I think it was a pretty good run overall.
I forgot to take my cell phone with me today, which was not a good thing, especially in this heat. I didn't have any serious problems this time, but for safety's sake, I should have my cell phone with me on these long runs, in case I collapse and need someone to come and get me. I think my new phone is small enough to stick in my waist pack, so I shouldn't need to carry it flopping on my belt. I'll try hard to remember it next time. I did remember to drink water at least every mile and eat my GU at four miles. Next run, I'll need two GUs!
I did the Dennison from Highline to Valley, Valley from Dennison to Curry and back loop twice for my eight miles. I got off to a late start today, beginning my run at about 9 am, which meant I was out there in the heat. Yahoo weather says it's 82 F now, and it felt like 80 F when I started this morning. Plus there was very little breeze. I really must get up earlier on long-run Sundays so I can get out there before it gets too hot.
I did pretty well for the first four or five miles, but then I started to get really tired. I cut my running interval down on the sixth and seventh miles to try to recover a bit—while drinking extra water, and pouring water over my head every mile or so to try to cool down—and that helped, while not really slowing my time down that much. I decided to just walk my last mile, partly because I was still tired and that last uphill mile is always a hard one, and partly out of curiosity to see just how long a walking mile would take. It ended up just about 19 minutes, so it did slow me down a bit, but it probably would have taken 17.5–18 minutes running and walking, so I didn't really lose that much time. Averaged around 16.6 minutes per mile even with that slow walking mile, so I think it was a pretty good run overall.
I forgot to take my cell phone with me today, which was not a good thing, especially in this heat. I didn't have any serious problems this time, but for safety's sake, I should have my cell phone with me on these long runs, in case I collapse and need someone to come and get me. I think my new phone is small enough to stick in my waist pack, so I shouldn't need to carry it flopping on my belt. I'll try hard to remember it next time. I did remember to drink water at least every mile and eat my GU at four miles. Next run, I'll need two GUs!
Friday, July 06, 2007
Friday
19 laps, 1:1 lap run/walk ratio, 34:55 minutes
I got up a bit late this morning, and it was already 95 F by 9 am, so I decided to wait until evening to do my run. I went out at around 7:30 pm, and it was much nicer for running. The sun had gone behind the hill and it had cooled down quite a bit—it was probably still in the 80s, but it was cool compared to 95!
It was a pretty slow run. Not sure why, maybe it was too soon after dinner, or maybe I was just tired. I felt good, though, and finished my run, so that's the important thing.
I got up a bit late this morning, and it was already 95 F by 9 am, so I decided to wait until evening to do my run. I went out at around 7:30 pm, and it was much nicer for running. The sun had gone behind the hill and it had cooled down quite a bit—it was probably still in the 80s, but it was cool compared to 95!
It was a pretty slow run. Not sure why, maybe it was too soon after dinner, or maybe I was just tired. I felt good, though, and finished my run, so that's the important thing.
Wednesday, July 04, 2007
Wednesday
19 laps, 1:1 lap run/walk ratio, 34:17 minutes
Once again, I slept in late and wasn't ready to go do my run until after 10:30 am. Which is not a good thing at all, what with the triple-digit highs we've been having this week. It felt like it was approaching 90 F already when I was out there. Yahoo's weather widget is telling me that it's 100 F now. So I took it slow, wore a water-soaked bandanna around my neck, and kept a water bottle handy for frequent drink stops. It went pretty well, considering. I started to feel a bit hollow during the final few laps, but finished in good time—I was generally keeping up with the 1.5-minute running, 2-minute walking laps, and the extra seconds are mostly from stopping to drink and re-soak my bandanna.
But I really must start getting out there earlier in the day while the weather's so very hot. Or else do my midweek runs in the evening after it's started to cool down.
It's a good thing my longest runs will be in October and November, when the weather will be cooler. Because when I'm running for five–seven hours or more, there's no way I can avoid running in the heat of the day.
I did a little online shopping today, ordering a new pair of running shoes and a box of GU. I ended up ordering Nike Shox TL IV in silver. They seem to be similar to the Shox 2.45s I've been using, and they were on clearance for a good price. Hm, I went back to the website just now to remind myself of the name of the shoe, and now it says they're not available. I must have gotten the last pair! I hope I like them.
Once again, I slept in late and wasn't ready to go do my run until after 10:30 am. Which is not a good thing at all, what with the triple-digit highs we've been having this week. It felt like it was approaching 90 F already when I was out there. Yahoo's weather widget is telling me that it's 100 F now. So I took it slow, wore a water-soaked bandanna around my neck, and kept a water bottle handy for frequent drink stops. It went pretty well, considering. I started to feel a bit hollow during the final few laps, but finished in good time—I was generally keeping up with the 1.5-minute running, 2-minute walking laps, and the extra seconds are mostly from stopping to drink and re-soak my bandanna.
But I really must start getting out there earlier in the day while the weather's so very hot. Or else do my midweek runs in the evening after it's started to cool down.
It's a good thing my longest runs will be in October and November, when the weather will be cooler. Because when I'm running for five–seven hours or more, there's no way I can avoid running in the heat of the day.
I did a little online shopping today, ordering a new pair of running shoes and a box of GU. I ended up ordering Nike Shox TL IV in silver. They seem to be similar to the Shox 2.45s I've been using, and they were on clearance for a good price. Hm, I went back to the website just now to remind myself of the name of the shoe, and now it says they're not available. I must have gotten the last pair! I hope I like them.
Sunday, July 01, 2007
Week 5: Seven miles
2:2 minute run/walk ratio, 1:56 hours
Averaged about 17 minutes/mile, but I think my mile 3 was actually more than a mile, so perhaps I was really closer to 16.5 minute/miles. Either way, I finished my run feeling good, and had no trouble with the 2:2 ratio.
I ran along Dennison from Highline to Valley, then along Valley to Curry, along Curry to Tehachapi Blvd and back all the way to Dennison and Highline, then once more down Dennison to Valley and back. It was the same route as last time, with the addition of the segment along Curry between Valley and Tehachapi Blvd. It was that segment that I suspect was a little more than a mile—my first mile was 15:18, and my second was about 15:40, but my third was over 17 minutes. I didn't feel that I slowed down that much. But it was close enough—I shouldn't be worrying so much about my pace, only that it's not too fast and that I'm running well.
There were lots of people out jogging, walking their dogs, pushing baby carriages, and such, this morning. The sun was hot, but there was a good breeze. I made sure to take a drink of water each mile, and ate a packet of GU at four miles, which worked out well.
I'm using my black shoes now—the red ones, I think, are too worn out. I am sad. I need new shoes, I wish I could find some new red ones!
Averaged about 17 minutes/mile, but I think my mile 3 was actually more than a mile, so perhaps I was really closer to 16.5 minute/miles. Either way, I finished my run feeling good, and had no trouble with the 2:2 ratio.
I ran along Dennison from Highline to Valley, then along Valley to Curry, along Curry to Tehachapi Blvd and back all the way to Dennison and Highline, then once more down Dennison to Valley and back. It was the same route as last time, with the addition of the segment along Curry between Valley and Tehachapi Blvd. It was that segment that I suspect was a little more than a mile—my first mile was 15:18, and my second was about 15:40, but my third was over 17 minutes. I didn't feel that I slowed down that much. But it was close enough—I shouldn't be worrying so much about my pace, only that it's not too fast and that I'm running well.
There were lots of people out jogging, walking their dogs, pushing baby carriages, and such, this morning. The sun was hot, but there was a good breeze. I made sure to take a drink of water each mile, and ate a packet of GU at four miles, which worked out well.
I'm using my black shoes now—the red ones, I think, are too worn out. I am sad. I need new shoes, I wish I could find some new red ones!
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