Total Distance - 17 miles
Total Time - 2.02.19
Avg Pace - 7.12
Missed out on a run last week due to some sort of stomach deal...anyway, put in a solid run for a Monday. Felt ok, little sore in my lower legs but its normal. The avg pace was a little quicker than 20% slower than marathon pace. Anyway, getting this run in early in the wk may allow for me to bandit a local 10k and get some speed at the end of the wk, if they dont spot me :) oh, yea, the link above shows the splits, elev, etc..
Monday, January 31, 2011
Thursday, January 27, 2011
Up Tempo/Medium Long Run
http://connect.garmin.com/activity/65362769
Hopefully the link above will work.
Total Distance - 11 Miles
Avg Pace - 6.17
M1=6.23, M2=6.13, M3=6.12, M4=6.13, M5=6.02, M6=6.06, M7=6.33, M8=6.19, M9=6.19, M10=6.24, M11=6.23.
The link above will give you a breakdown of the elevation, pace, etc...Me and Jim George started at about 7am from Foxx Bay and ran the famous 11 mile loop. If you have not had a chance to run this loop, you should because you never cross the same path twice. I probably would not have been able to go this fast without someone to run with. Really would have enjoyed a 6.15 pace a little better but mile 7 got the best of me. Does the wind always smack you in the face crossing the water??? Good solid training run. I really need to do this type of run once a week!
Hopefully the link above will work.
Total Distance - 11 Miles
Avg Pace - 6.17
M1=6.23, M2=6.13, M3=6.12, M4=6.13, M5=6.02, M6=6.06, M7=6.33, M8=6.19, M9=6.19, M10=6.24, M11=6.23.
The link above will give you a breakdown of the elevation, pace, etc...Me and Jim George started at about 7am from Foxx Bay and ran the famous 11 mile loop. If you have not had a chance to run this loop, you should because you never cross the same path twice. I probably would not have been able to go this fast without someone to run with. Really would have enjoyed a 6.15 pace a little better but mile 7 got the best of me. Does the wind always smack you in the face crossing the water??? Good solid training run. I really need to do this type of run once a week!
Tuesday, January 25, 2011
Lactate Threshold Run
Total Distance - 8 Miles
Total Time - 54.16
Mile 1 - 7.21
Mile 2 - 7.34
Mile 3 - 5.55
Mile 4 - 6.06
Mile 5 - 5.51
Mile 6 - 5.56
Mile 7 - 7.40
Mile 8 - 7.49
This type of run is basically a tempo run at half marathon pace. First two miles are warmup, the middle 4 @ half Marathon pace and the last two are a cooldown. Other than the wind on mile 4, the run turned out ok. Really kinda tough running this pace by yourself. Today, my pace was all over the place for the tempo section but that will settle with some more training, hopefully.
Total Time - 54.16
Mile 1 - 7.21
Mile 2 - 7.34
Mile 3 - 5.55
Mile 4 - 6.06
Mile 5 - 5.51
Mile 6 - 5.56
Mile 7 - 7.40
Mile 8 - 7.49
This type of run is basically a tempo run at half marathon pace. First two miles are warmup, the middle 4 @ half Marathon pace and the last two are a cooldown. Other than the wind on mile 4, the run turned out ok. Really kinda tough running this pace by yourself. Today, my pace was all over the place for the tempo section but that will settle with some more training, hopefully.
Monday, January 24, 2011
Recovery Run
Total Distance - 4 miles
Total Time - 32:04
Avg pace - 8:00
Recovery Run...my favorite. No effort required, just relax and run. The outside of my foot is still a little sore from the shoes. Changed them out today, hopefully the shorter run and rest will help it. It is just tender nothing big. The effort and intensity will change tomorrow and the lungs will be burning!
Total Time - 32:04
Avg pace - 8:00
Recovery Run...my favorite. No effort required, just relax and run. The outside of my foot is still a little sore from the shoes. Changed them out today, hopefully the shorter run and rest will help it. It is just tender nothing big. The effort and intensity will change tomorrow and the lungs will be burning!
Sunday, January 23, 2011
medium long run
Total Distance - 13.1
Total Time - 1:31:28
Avg Pace - 6.59
M1-6.56. M2-6.55, M3-6.57, M4-6.52, M5-7.00, M6-6.54, M7-7.04, M8-6.53, M9-7.03, M10-6.58, M11-7.10, M12-7.09, M13-7.00.. .1-38sec
Medium Long Run should be no slower than 20% (7:18 per mile) slower than your goal Marathon pace and no faster than 10%(6.41 per mile) slower than your goal Marathon pace. So, my pace was right on the money. This is the first time i have run 13 miles since November. I am not a high mileage runner. I know that I am stepping outside the box with a goal of 6:05 pace but I know that if I train that way, worst comes to worse, I PR. My shoes (asic 2150) however SUCK! I will be sending them back to the company. This is my second pair of the same brand and this pair kills my left foot. The bottom, top and side of the foot. Something is wrong with the left shoe. Did not make it to Vicksburg but I am hoping to go this weekend for 15 miler. Next week calls for a few up tempo runs, which I like! the quicker I can get done the better for me!
Total Time - 1:31:28
Avg Pace - 6.59
M1-6.56. M2-6.55, M3-6.57, M4-6.52, M5-7.00, M6-6.54, M7-7.04, M8-6.53, M9-7.03, M10-6.58, M11-7.10, M12-7.09, M13-7.00.. .1-38sec
Medium Long Run should be no slower than 20% (7:18 per mile) slower than your goal Marathon pace and no faster than 10%(6.41 per mile) slower than your goal Marathon pace. So, my pace was right on the money. This is the first time i have run 13 miles since November. I am not a high mileage runner. I know that I am stepping outside the box with a goal of 6:05 pace but I know that if I train that way, worst comes to worse, I PR. My shoes (asic 2150) however SUCK! I will be sending them back to the company. This is my second pair of the same brand and this pair kills my left foot. The bottom, top and side of the foot. Something is wrong with the left shoe. Did not make it to Vicksburg but I am hoping to go this weekend for 15 miler. Next week calls for a few up tempo runs, which I like! the quicker I can get done the better for me!
Wednesday, January 19, 2011
Recovery
Total Distance - 5 miles
Total Time 39.18
Avg Pace - 7.51
Avg Heart Rate - 140bpm
M1-7.54, M2-8.05, M3-7.52, M4-7.43, M5-7.44
Todays Schedule called for a recovery run. These type runs are done at a slow and easy pace to prepare you for your next hard workout. I never use my heart rate monitor but I stuck it on today just because. Lots of people base all there training on heart rate. I dont but do think it is a big factor in your performance at the marathon distance. I also did 25 minutes of lower, upper and ab work. Off tomorrow and back at it Friday or Saturday
Total Time 39.18
Avg Pace - 7.51
Avg Heart Rate - 140bpm
M1-7.54, M2-8.05, M3-7.52, M4-7.43, M5-7.44
Todays Schedule called for a recovery run. These type runs are done at a slow and easy pace to prepare you for your next hard workout. I never use my heart rate monitor but I stuck it on today just because. Lots of people base all there training on heart rate. I dont but do think it is a big factor in your performance at the marathon distance. I also did 25 minutes of lower, upper and ab work. Off tomorrow and back at it Friday or Saturday
Tuesday, January 18, 2011
Jan 18th 2011
Total Distance - 9 miles
Total Time - 1:03:11
Avg Pace per mile - 7.01
M1-7.23, M2-7.12, M3-7.06, M4-7.00, M5-6.50, M6-7.03, M7-7.05, M8-6.53, M9-6.38.
Today's Schedule called for another general aerobic run. General Aerobic run should be at a steady pace. I ran a little to fast but thats ok. It felt easy so I just went with it. Going to do some cross training later this afternoon. I hate cross training!
Total Time - 1:03:11
Avg Pace per mile - 7.01
M1-7.23, M2-7.12, M3-7.06, M4-7.00, M5-6.50, M6-7.03, M7-7.05, M8-6.53, M9-6.38.
Today's Schedule called for another general aerobic run. General Aerobic run should be at a steady pace. I ran a little to fast but thats ok. It felt easy so I just went with it. Going to do some cross training later this afternoon. I hate cross training!
Monday, January 17, 2011
Boston 2011 - First Day Training
Total Distance - 8 miles
Total Time - 57.04
Avg Pace - 7.08
M1-7.15, M2-7.10, M3-7.12, M4-7.09, M5-7.09, M6-7.13, M7-7.06, M8-6.49 (M=Mile)
Felt ok, nice weather(50). Todays Schedule called for a 8 mile General Aerobic Run. Did exactly that.
Total Time - 57.04
Avg Pace - 7.08
M1-7.15, M2-7.10, M3-7.12, M4-7.09, M5-7.09, M6-7.13, M7-7.06, M8-6.49 (M=Mile)
Felt ok, nice weather(50). Todays Schedule called for a 8 mile General Aerobic Run. Did exactly that.
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