~2 hours
~7.3 miles
10 minute run
4 acceleration gliders
8x 800 meter intervals
10 minute run
~16 minute miles
Another day when I messed up my stats. I was doing great, up until I decided to take a picture and accidentally shut off my app. At that point, I'd done four of my half-mile intervals and was very frustrated trying to figure out how to do the rest of my run. I found out that I could move the slider to move forward or backward in the workout, but it only showed miles to figure out where you were moving to. And it would always start with a walk interval, then tell you what to do next (acceleration glider, half-mile interval, run interval), so it was a big waste of time to keep moving it around to try to hit the right spot. I did find the spot to run two more half-mile intervals, so I went from there. Then I used the 10-minute warmdown run to time my 7th interval -- figured I'd run seven minutes and walk three, and that would be close enough. At that point, I was back at the parking lot, so I used the bathroom, then finished without the app, running down to the railroad tracks, then estimating intervals to run/walk back. So I got my run in, but I have no idea how I did. The two parts of the workout that the app recorded said 15.7 and 16.5 minutes/mile, but there was a lot of extra walking in there as I was fiddling with the app. I did feel kind of slow today, but who knows.
Other than that, it was a good run. Temperature was 56 F when I left, but the sun was out and it felt warmer than that at the park. I wore long leggings and short-sleeved tee-shirt with my zipper jacket, but I took the jacket off after the first mile or so and tied it around my waist, and later dropped it off at the car. Wouldn't really have needed it at all. I ate one GU at 4 miles and didn't feel the need for another. I had hot chocolate and a protein drink this morning before I left. Got to the park around 11:10 AM and finished at 1:09 PM.
I got both of my midweek runs in this week, despite it being very cold and windy on Tuesday for my first run. I was very tempted to skip it, but knew I'd only be able to do one run if I did, so I put on my base layer and cold-weather gear and went out and did it. There was a Magic Mile test on that run, which I did around the house without the GPS, but I was counting laps and the mile came out pretty close. My Magic Mile time was 14.25 minutes. Heh. I always run faster in the cold, trying to keep warm.
Saturday, March 26, 2016
Sunday, March 20, 2016
Week 6: Eleven miles
30:30 second run/walk ratio
2:57:20 hours
11.45 miles
15.5 minutes/mile
Good run today!
It's been kind of a messed up week. First, I was very sick on Sunday with what I think was a migraine -- vile headache, vomiting and diarrhea. I felt better on Monday, but still wrung out and headachey, and queasy whenever I tried to eat anything. So I didn't do my short run on Monday, and I got too busy on Tuesday and didn't do it then, either. Finally got my Day 1 run done on Wednesday, and decided to just skip the Day 2 run, because I didn't want to do it on Thursday (wanted to rest a day between runs) or Friday (would have had to do my long run on Sunday, and then next week would end up having to do a short run on Tuesday again, which is always a busy day and hard to find time to run).
But then I ended up doing my long run on Sunday anyway, because I bought an 1100-lb bag of gravel on Friday and spent the afternoon digging a 4'x8' foundation for a shed and filling it with gravel, and I was so tired after that I decided to take Saturday off to rest up.
In any case, I got my 11-mile run done, and it went really well. I got started a little before noon, after having a cup of hot chocolate and a protein drink for breakfast and lunch. It was around 60 F, and I wore long leggings and a long-sleeved tee-shirt, which was plenty warm. Could have gotten by with a short-sleeved tee in the sun, but the long sleeves were nice when the wind came up. I brought three GU with me but only ate two of them, at 4 and about 7 miles.
I think the speed work is really helping. It makes me concentrate on keeping a short, steady stride, which really seems to conserve energy so I can keep up my pace throughout my run, and also those half-mile intervals make it easier to keep up a 30-second interval!
I thought about bringing my watch along to time splits, but decided these mileage-increasing runs are about distance, not speed, so it would be better not to worry about it. But I did check my time at the half-way point, and I had gone for about 1:26:30. Total time was 2:57:20, so I did slow down some in the last half, maybe by :45 per mile. More than I'd like, but not too bad, really. I always expect to slow down over the last two miles, when I'm increasing my mileage over my last long run. Overall pace was 15.5 minute miles, which would make a 3:23 half marathon if I could keep it up for just two more miles. I didn't feel like I was getting tired in the last half, but my hamstring started to bother me a bit in the last mile. I hope that's not going to be a problem. I can't seem to get it to go away, although I haven't felt that it's really slowing me down. Usually once I get going, it doesn't bother me at all, so I'm a little concerned that it was bothering me at the end today, but I'll just have to see how it goes.
2:57:20 hours
11.45 miles
15.5 minutes/mile
Good run today!
It's been kind of a messed up week. First, I was very sick on Sunday with what I think was a migraine -- vile headache, vomiting and diarrhea. I felt better on Monday, but still wrung out and headachey, and queasy whenever I tried to eat anything. So I didn't do my short run on Monday, and I got too busy on Tuesday and didn't do it then, either. Finally got my Day 1 run done on Wednesday, and decided to just skip the Day 2 run, because I didn't want to do it on Thursday (wanted to rest a day between runs) or Friday (would have had to do my long run on Sunday, and then next week would end up having to do a short run on Tuesday again, which is always a busy day and hard to find time to run).
But then I ended up doing my long run on Sunday anyway, because I bought an 1100-lb bag of gravel on Friday and spent the afternoon digging a 4'x8' foundation for a shed and filling it with gravel, and I was so tired after that I decided to take Saturday off to rest up.
In any case, I got my 11-mile run done, and it went really well. I got started a little before noon, after having a cup of hot chocolate and a protein drink for breakfast and lunch. It was around 60 F, and I wore long leggings and a long-sleeved tee-shirt, which was plenty warm. Could have gotten by with a short-sleeved tee in the sun, but the long sleeves were nice when the wind came up. I brought three GU with me but only ate two of them, at 4 and about 7 miles.
I think the speed work is really helping. It makes me concentrate on keeping a short, steady stride, which really seems to conserve energy so I can keep up my pace throughout my run, and also those half-mile intervals make it easier to keep up a 30-second interval!
I thought about bringing my watch along to time splits, but decided these mileage-increasing runs are about distance, not speed, so it would be better not to worry about it. But I did check my time at the half-way point, and I had gone for about 1:26:30. Total time was 2:57:20, so I did slow down some in the last half, maybe by :45 per mile. More than I'd like, but not too bad, really. I always expect to slow down over the last two miles, when I'm increasing my mileage over my last long run. Overall pace was 15.5 minute miles, which would make a 3:23 half marathon if I could keep it up for just two more miles. I didn't feel like I was getting tired in the last half, but my hamstring started to bother me a bit in the last mile. I hope that's not going to be a problem. I can't seem to get it to go away, although I haven't felt that it's really slowing me down. Usually once I get going, it doesn't bother me at all, so I'm a little concerned that it was bothering me at the end today, but I'll just have to see how it goes.
Saturday, March 12, 2016
Week 5: Six miles
30:30 second run/walk ratio
1:37:24 hours
6.21 miles
15.7 minutes/mile
10 minute warm-up run
4 Acceleration Gliders
6x 800 meter intervals
10 minute warm-down run
Speed work today. It was cold-ish today, around 40 – 45 F. I wore my base layer, long leggings and short-sleeved tee-shirt, zippered jacket and hat. I was afraid it would be too warm as I started out for the park with the sun out, but before I got to the highway it had clouded up and started to drizzle, and then I worried that it would be too cold, and wondered if I should have worn my hoodie and long-sleeved tee! Turned out it was overcast and windy for most of my run, and I was glad I'd worn as much as I did. The sun came out for a few minutes once or twice, and then I got a bit warm, but the rest of the time I kept my zipper zipped and my hand in my sleeves. (And then the sun came back out to stay as I was driving home—great timing, there!)
I had a protein drink with soy milk, aloe drink, protein powder, and maple syrup before heading out, and it kept me going just fine. I brought along one GU and ate it at 4 miles.
I brought my sport watch with me so I could time my 800 meter intervals. The uphill ones were around 7:30 minutes, while the downhill ones were about 6:45. So averaged maybe 7:10. I tried to push them a little without getting myself too tired and I think I did manage to keep up a pretty good pace overall. (I'm sure my app showed my average pace as 15.2 minutes/mile on the screen for the day's run, but it's 15.7 in the history. It always seems to be a few tenths slower in history than on the run screen, I don't know what causes the discrepancy.)
Anyway, it was a good run, and the speed work went well. Don't know how much it's helping, but it feels good.
I also got my two short runs in this week. I even drove to the park for my Day 1 run on Tuesday, because it had snowed on Monday and the driveway was still pretty muddy on Tuesday, plus there was a Magic Mile scheduled, which needed to use the GPS in order to measure it properly. It had dried out enough by Thursday to do the Day 2 run at home, which was just a straight 45-minute run. Pleased with myself for getting my runs in despite the weather and being tired from my weekend away.
1:37:24 hours
6.21 miles
15.7 minutes/mile
10 minute warm-up run
4 Acceleration Gliders
6x 800 meter intervals
10 minute warm-down run
Speed work today. It was cold-ish today, around 40 – 45 F. I wore my base layer, long leggings and short-sleeved tee-shirt, zippered jacket and hat. I was afraid it would be too warm as I started out for the park with the sun out, but before I got to the highway it had clouded up and started to drizzle, and then I worried that it would be too cold, and wondered if I should have worn my hoodie and long-sleeved tee! Turned out it was overcast and windy for most of my run, and I was glad I'd worn as much as I did. The sun came out for a few minutes once or twice, and then I got a bit warm, but the rest of the time I kept my zipper zipped and my hand in my sleeves. (And then the sun came back out to stay as I was driving home—great timing, there!)
I had a protein drink with soy milk, aloe drink, protein powder, and maple syrup before heading out, and it kept me going just fine. I brought along one GU and ate it at 4 miles.
I brought my sport watch with me so I could time my 800 meter intervals. The uphill ones were around 7:30 minutes, while the downhill ones were about 6:45. So averaged maybe 7:10. I tried to push them a little without getting myself too tired and I think I did manage to keep up a pretty good pace overall. (I'm sure my app showed my average pace as 15.2 minutes/mile on the screen for the day's run, but it's 15.7 in the history. It always seems to be a few tenths slower in history than on the run screen, I don't know what causes the discrepancy.)
Anyway, it was a good run, and the speed work went well. Don't know how much it's helping, but it feels good.
I also got my two short runs in this week. I even drove to the park for my Day 1 run on Tuesday, because it had snowed on Monday and the driveway was still pretty muddy on Tuesday, plus there was a Magic Mile scheduled, which needed to use the GPS in order to measure it properly. It had dried out enough by Thursday to do the Day 2 run at home, which was just a straight 45-minute run. Pleased with myself for getting my runs in despite the weather and being tired from my weekend away.
Sunday, March 06, 2016
Week 4: Nine miles
30:30 second run/walk ratio
2:28:12 hours
9.38 miles
15.8 minutes/mile
I'm visiting my friend in Monterey this weekend, so I ran along the Monterey Bay Coastal Trail again. Always fun to run here! It was supposed to rain this weekend, but at the last minute, the rain stopped and it was a very pleasant cool but sunny day for a nice long run. Nine miles took me out to Seaside, where the trail cuts back and under the freeway to head out along the beach. I turned back there, circled around the little lake/pond next to the freeway and back the way I came. Not before tripping on an uneven place in the sidewalk and taking a header, but it was a light fall, didn't even scrape my hand, and I was up and running again right away.
I took along 3 GU and ate two of them, at around 4 and 8 miles. I was close enough to home to have skipped the second one, but I'm trying to get into the habit of eating one at least every four miles no matter how close to the end I am, so I don't risk running low on blood sugar and screwing up my last mile or two. I felt like I kept up my pace pretty well, although I didn't bring my new running watch and couldn't time splits. I know I slowed down on my last mile — that's when I turn up David St and have some pretty steep hills to climb to get back to my friend's house. I kept up my running intervals, but slowed down quite a bit.
I brought a scoop of protein powder with me, but forgot to bring soy milk, so I mixed it with part of a bottle of aloe drink I had left over from the drive here, to drink before I started out. Tasted pretty good! And kept me going for the first hour or so. The temperature was in the low 60s. I wore long leggings, long-sleeved tee-shirt, and my running hoodie. I took the hoodie off after the first couple of miles and tied it around my waist. I could have done without it altogether, but it didn't hurt to have it along.
I also had new running shoes! I bought another pair of Nike Free 5.0's online, in bright safety green (Volt, they called it). They didn't have size 9's so I got 9.5. I had been thinking my toes were slightly cramped in the 9's anyway, and thought 9.5's might fit me a bit better, and I was very pleased with the way they fit. So yay!
All in all, a good run.
2:28:12 hours
9.38 miles
15.8 minutes/mile
I'm visiting my friend in Monterey this weekend, so I ran along the Monterey Bay Coastal Trail again. Always fun to run here! It was supposed to rain this weekend, but at the last minute, the rain stopped and it was a very pleasant cool but sunny day for a nice long run. Nine miles took me out to Seaside, where the trail cuts back and under the freeway to head out along the beach. I turned back there, circled around the little lake/pond next to the freeway and back the way I came. Not before tripping on an uneven place in the sidewalk and taking a header, but it was a light fall, didn't even scrape my hand, and I was up and running again right away.
I took along 3 GU and ate two of them, at around 4 and 8 miles. I was close enough to home to have skipped the second one, but I'm trying to get into the habit of eating one at least every four miles no matter how close to the end I am, so I don't risk running low on blood sugar and screwing up my last mile or two. I felt like I kept up my pace pretty well, although I didn't bring my new running watch and couldn't time splits. I know I slowed down on my last mile — that's when I turn up David St and have some pretty steep hills to climb to get back to my friend's house. I kept up my running intervals, but slowed down quite a bit.
I brought a scoop of protein powder with me, but forgot to bring soy milk, so I mixed it with part of a bottle of aloe drink I had left over from the drive here, to drink before I started out. Tasted pretty good! And kept me going for the first hour or so. The temperature was in the low 60s. I wore long leggings, long-sleeved tee-shirt, and my running hoodie. I took the hoodie off after the first couple of miles and tied it around my waist. I could have done without it altogether, but it didn't hurt to have it along.
I also had new running shoes! I bought another pair of Nike Free 5.0's online, in bright safety green (Volt, they called it). They didn't have size 9's so I got 9.5. I had been thinking my toes were slightly cramped in the 9's anyway, and thought 9.5's might fit me a bit better, and I was very pleased with the way they fit. So yay!
All in all, a good run.
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