225.6
The same run as yesterday only a little faster:
10K in 52:05; Ave. HR = 119.
Monday, July 30, 2007
Sunday, July 29, 2007
The Taper
223.8
A little bit of a taper inadvance of Btb, now 6 days away.
10K in 52:29; Ave. HR = 120.
A nice run. I'll do it again tomorrow morning.
A little bit of a taper inadvance of Btb, now 6 days away.
10K in 52:29; Ave. HR = 120.
A nice run. I'll do it again tomorrow morning.
Friday, July 27, 2007
Yesterday's Run
224.0 (Thursday)
223.6 (Friday)
A ladder (which I want to call a pyramid) 400/800/1200/1200/800/400.
12K total running, including the run to/from the track.
1:39/3:16/4:54/4:58/3:17/1:30
Recovered for one minute after the 400, two minutes after the 800, and three minutes after the 1200s (well, ok, 3:24 after the second one). Ran the second half 4 seconds faster than the the first but only by cheating--full out sprint (ok, the running-like motion I do that passes for a sprint) on the last 150 meters of the final 400.
All in all a good workout and my last really tough workout before BtB.
223.6 (Friday)
A ladder (which I want to call a pyramid) 400/800/1200/1200/800/400.
12K total running, including the run to/from the track.
1:39/3:16/4:54/4:58/3:17/1:30
Recovered for one minute after the 400, two minutes after the 800, and three minutes after the 1200s (well, ok, 3:24 after the second one). Ran the second half 4 seconds faster than the the first but only by cheating--full out sprint (ok, the running-like motion I do that passes for a sprint) on the last 150 meters of the final 400.
All in all a good workout and my last really tough workout before BtB.
Wednesday, July 25, 2007
Keeping it Short
226.2
Ran a squashed oval this morning, out North St and down to Washington, across the bridge to the back cove path ever so briefly, then under the bridge and along the beach to Fore St. The final bit was up the Fore St hill. Nice little run on a beautiful morning.
32:13, let's call it 6.2K.
My back still isn't quite sorted out. The tough track session is tomorrow. I'm hoping for diminished back pain before that. I may need to try ibuprofen therapy.
I'm enjoying the afternoon workouts and in the long run they'll be good for my back health. In the short run they may be aggravating the injury.
Ran a squashed oval this morning, out North St and down to Washington, across the bridge to the back cove path ever so briefly, then under the bridge and along the beach to Fore St. The final bit was up the Fore St hill. Nice little run on a beautiful morning.
32:13, let's call it 6.2K.
My back still isn't quite sorted out. The tough track session is tomorrow. I'm hoping for diminished back pain before that. I may need to try ibuprofen therapy.
I'm enjoying the afternoon workouts and in the long run they'll be good for my back health. In the short run they may be aggravating the injury.
Tuesday, July 24, 2007
A Quickie
229.2 (ouch!!)
Overslept and fiddled around and ran out of time. Got out the door for 23;13; let's call it 4.4K. I need to do better.
I've added a quick 30 minute gym workout at the end of my work day. 10 minute warm-up on teh rower, 10 minues of stretching, and 10 minutes of strengthening. I think it'll help the general fitness. My back is still quite sore, I'm hoping the stretching and strengthening helps that situation very soon. I may need to panic and seek medical help.
Overslept and fiddled around and ran out of time. Got out the door for 23;13; let's call it 4.4K. I need to do better.
I've added a quick 30 minute gym workout at the end of my work day. 10 minute warm-up on teh rower, 10 minues of stretching, and 10 minutes of strengthening. I think it'll help the general fitness. My back is still quite sore, I'm hoping the stretching and strengthening helps that situation very soon. I may need to panic and seek medical help.
Sunday, July 22, 2007
Recovery Run
224.0
A nice Back Cove lollipop loop with Gary. The legs warmed up after 20 minutes, the back never quite got to feeling good. I need to do some good stretching tomorrow. It was a beautiful morning.
10K in 53:54
A nice Back Cove lollipop loop with Gary. The legs warmed up after 20 minutes, the back never quite got to feeling good. I need to do some good stretching tomorrow. It was a beautiful morning.
10K in 53:54
Saturday, July 21, 2007
Race Day
223.8
The verdict: 35:34. Slightly disappointing, which is a bit of a trend. I always think I can run faster than I can.
This result translates to a 45 minute 10K. I'm getting my head around the fact that I should be pleased with anything under 45 at BtB.
My splits:
6:56 I'd targeted 7:00 and felt pretty good at this point. I'd used 5 seconds to get to the start line.
6:57 This mile was up-and-down (the first mile was predominantly up).
7:19 This mile was almost exclusively up hill. The result was okay but I was hurting and looking for the downhill.
7:05 The downhill was almost too steep to be useful. I was moving well (for me) before the turn into the park. This stretch was a fairly narrow paved path that was up=and-down throughout. I never found a good rythmn during this stretch.
7:17 Continued to scuffle in the park and really struggled after leaving the park. I was able to pick it up on the final downhill stretch but this was a disappointing last mile.
All in all, a decent race on a perfect day for running (cloud cover, reasonably cool). I'd give the course a C minus but the race a solid B overall. Well organized with a nice crowd. 800 runners. Convenient, inexpensive. A good day. My own race tactics were a bit off and may have cost me 30 seconds or so. The 4th mile should've been my fastest and I shouldn't have fallen apart on mile 5. Oh well. I think I'll try it again next year.
The verdict: 35:34. Slightly disappointing, which is a bit of a trend. I always think I can run faster than I can.
This result translates to a 45 minute 10K. I'm getting my head around the fact that I should be pleased with anything under 45 at BtB.
My splits:
6:56 I'd targeted 7:00 and felt pretty good at this point. I'd used 5 seconds to get to the start line.
6:57 This mile was up-and-down (the first mile was predominantly up).
7:19 This mile was almost exclusively up hill. The result was okay but I was hurting and looking for the downhill.
7:05 The downhill was almost too steep to be useful. I was moving well (for me) before the turn into the park. This stretch was a fairly narrow paved path that was up=and-down throughout. I never found a good rythmn during this stretch.
7:17 Continued to scuffle in the park and really struggled after leaving the park. I was able to pick it up on the final downhill stretch but this was a disappointing last mile.
All in all, a decent race on a perfect day for running (cloud cover, reasonably cool). I'd give the course a C minus but the race a solid B overall. Well organized with a nice crowd. 800 runners. Convenient, inexpensive. A good day. My own race tactics were a bit off and may have cost me 30 seconds or so. The 4th mile should've been my fastest and I shouldn't have fallen apart on mile 5. Oh well. I think I'll try it again next year.
Gary Eng joined me for the race and for the post race photo (above). He also took home first place among the New Zealand runners.
Wednesday, July 18, 2007
Race Sharpening
225.0
Ran 400s on the track this morning. Specifically, 8 of 'em, in 1;29 with a 1:31 recovery between the intervals. Average HR was 142 but my one random audit, about halfway through the workout at the 250m mark revealed a 154 (96% of Max). The workout was good and I hope it will prove useful come race time on Saturday.
11K total with the run to/from the track.
Ran 400s on the track this morning. Specifically, 8 of 'em, in 1;29 with a 1:31 recovery between the intervals. Average HR was 142 but my one random audit, about halfway through the workout at the 250m mark revealed a 154 (96% of Max). The workout was good and I hope it will prove useful come race time on Saturday.
11K total with the run to/from the track.
Tuesday, July 17, 2007
The Car Retrieval Run
226.0
I'd dropped my car off for a minor repair yesterday, it was a good morning to head out and get it back today.
6.9K in 37:17 with Ave HR = 115. Oh yeah, $246.31 later, I got my car back and drove home.
I'd dropped my car off for a minor repair yesterday, it was a good morning to head out and get it back today.
6.9K in 37:17 with Ave HR = 115. Oh yeah, $246.31 later, I got my car back and drove home.
Sunday, July 15, 2007
A Shortish Long Run
226.2
Shortish, Longish, and Hardish!
Actually 16K in 1:20:50 that felt tough throughout. A little disappointing in the sense that I ran the exact same course in June 15 seconds faster (no big deal) but a a fairly signifigantly lower average heart rate (123 in June versus 128). I attribute this to a very humid day, the fact that it was my third consecutive running day, and no improvement in fitness since the June run.
For the record (to compare benchmarks for future runs of this course):
Falmouth to the bottom of State Street 35:08; Ave. HR = 119
Up State Street Hill (to Congress) 2:58; Ave. HR = 137
Down State to Commercial 4:19; 128
Commercial to the East End Bike Path 7:24; 132
The Bike Path to the East end Beach 7:23; 132
East End Beach to the Back Cove Path 8:03; 136
Back Cove Path to Scott's House 15:33; 139
++++++++++++++++++++++++++++
On balance, a decent training week. 47K that included a lot of time (50% of total) at theoretical marathon race pace (yes, thinking more about this) and a 6 X 1K VO2 Max session. I need another good week and a decent race on Saturday (the Clam Festival Classic/5 miles).
Shortish, Longish, and Hardish!
Actually 16K in 1:20:50 that felt tough throughout. A little disappointing in the sense that I ran the exact same course in June 15 seconds faster (no big deal) but a a fairly signifigantly lower average heart rate (123 in June versus 128). I attribute this to a very humid day, the fact that it was my third consecutive running day, and no improvement in fitness since the June run.
For the record (to compare benchmarks for future runs of this course):
Falmouth to the bottom of State Street 35:08; Ave. HR = 119
Up State Street Hill (to Congress) 2:58; Ave. HR = 137
Down State to Commercial 4:19; 128
Commercial to the East End Bike Path 7:24; 132
The Bike Path to the East end Beach 7:23; 132
East End Beach to the Back Cove Path 8:03; 136
Back Cove Path to Scott's House 15:33; 139
++++++++++++++++++++++++++++
On balance, a decent training week. 47K that included a lot of time (50% of total) at theoretical marathon race pace (yes, thinking more about this) and a 6 X 1K VO2 Max session. I need another good week and a decent race on Saturday (the Clam Festival Classic/5 miles).
Saturday, July 14, 2007
Sightseeing Run
224.2
A pleasant 56:41 run today with Gary Eng. Let's call it 10.2k (since I like even numbers and the previous day was 9.8K). We ran from the East End to the West End and back, through the Old Port, Monument and Longfellow Squares, and along Congress St. We arrived back at the East End Beach just as the Peaks-to-Portland (swim) race was finishing. It was fun watching the swimmers come in.
A pleasant 56:41 run today with Gary Eng. Let's call it 10.2k (since I like even numbers and the previous day was 9.8K). We ran from the East End to the West End and back, through the Old Port, Monument and Longfellow Squares, and along Congress St. We arrived back at the East End Beach just as the Peaks-to-Portland (swim) race was finishing. It was fun watching the swimmers come in.
Friday, July 13, 2007
10K on This Day
225.4
A lovely morning to be up, out, and on the road.
9.8K in 50:04. Found that 8:00/mile (theoretical marathon race pace) for the back Cove bit that makes up the bulk on this run. Also found the higher end (80%) of the aerobic zone during that time.
Tomorrow's run will be similar in time and distance, and will be with old friend Gary Eng, who is due to arrive in Portland this afternoon.
A lovely morning to be up, out, and on the road.
9.8K in 50:04. Found that 8:00/mile (theoretical marathon race pace) for the back Cove bit that makes up the bulk on this run. Also found the higher end (80%) of the aerobic zone during that time.
Tomorrow's run will be similar in time and distance, and will be with old friend Gary Eng, who is due to arrive in Portland this afternoon.
Wednesday, July 11, 2007
Reality Bites
227.2
44, not 42, now seems like an appropriate BtB target. This is my reality. I'll still need to work hard to get there. Today's workout was a good one:
11k total with 6 X 1K in 4:09 with 2:45 recovery.
The rule of thumb on this (VO2 Max) workout is to run the pieces between 5K and 3K race pace, which is the pace I ran. The workout felt pretty good, and my low back pain disappeared after the warm-up. My HR audits (at the 600m mark of each work piece) seemed low, although I was at 95% of Max during the last one. All in all a good workout.
44, not 42, now seems like an appropriate BtB target. This is my reality. I'll still need to work hard to get there. Today's workout was a good one:
11k total with 6 X 1K in 4:09 with 2:45 recovery.
The rule of thumb on this (VO2 Max) workout is to run the pieces between 5K and 3K race pace, which is the pace I ran. The workout felt pretty good, and my low back pain disappeared after the warm-up. My HR audits (at the 600m mark of each work piece) seemed low, although I was at 95% of Max during the last one. All in all a good workout.
Friday, July 6, 2007
In Search of......
.......ramen.
There's a sushi joint by my new place (a 10 minute walk) that features inexpensive sushi and $2 pints of Kirin Ichiban on draft during the weekday 4:00-6:30 happy hour. The ita-san is from Kobe. The TV above the sushi bar is always tuned to some silly Japanese game show, it seems. If I close my eyes I am temporarily back in Tokyo. It's nice. The sushi is good and fresh and while the beer is mediocre, it is authentic.
But, to get ramen, I must go to New York City. So, after my run this morning and a work day, we're off! Oh yeah, also on the agenda is moving daughter Sarah into her new place (84th and 1st) to start her new job and her new, post-collegiate life.
I'm planning to dine on Hakata Ramen:
Looks pretty good, don't you think?
This offering is from Menchanko-Tei, midtown:
http://www.menchankotei.com/
I'm off to run. I need to:
227.0 (damn!)
The run: pretty good. After a 20 minute warm-up Scott and I settled in to that 8:00 mile pace, or near it, and ran for 1:20:39 total. Let's call it 15K.
There's a sushi joint by my new place (a 10 minute walk) that features inexpensive sushi and $2 pints of Kirin Ichiban on draft during the weekday 4:00-6:30 happy hour. The ita-san is from Kobe. The TV above the sushi bar is always tuned to some silly Japanese game show, it seems. If I close my eyes I am temporarily back in Tokyo. It's nice. The sushi is good and fresh and while the beer is mediocre, it is authentic.
But, to get ramen, I must go to New York City. So, after my run this morning and a work day, we're off! Oh yeah, also on the agenda is moving daughter Sarah into her new place (84th and 1st) to start her new job and her new, post-collegiate life.
I'm planning to dine on Hakata Ramen:
Looks pretty good, don't you think?
This offering is from Menchanko-Tei, midtown:
http://www.menchankotei.com/
I'm off to run. I need to:
227.0 (damn!)
The run: pretty good. After a 20 minute warm-up Scott and I settled in to that 8:00 mile pace, or near it, and ran for 1:20:39 total. Let's call it 15K.
Thursday, July 5, 2007
Stretch and Strengthen....
.....my back, that is. With 5K on the rower and a nice stretching session.
225.4
RHR = 39
225.4
RHR = 39
Wednesday, July 4, 2007
Race Day
225.4
RHR = 37
A great little race in a small summer beach community. The course is fast and flat, the conditions almost perfect (72 degrees F with a gentle sea breeze, there's also a lot of shade on the course). It's a bit crowded and slow at the start but I ran unencumbered by anything other than my own legs, heart, and lungs for almost the entire race.
The verdict: 21:15.
Splits:
6:56 (I lost 8 seconds getting to the start line) at Ave HR 148
6:48; 153
7:32 (1.1 miles) at 151
Essentially, I ran 6:48 miles. The deal is that I'm slow. I need to acknowledge my 42:00 BtB won't happen and set a new target.
With warm-up: 8.5K on the day.
RHR = 37
A great little race in a small summer beach community. The course is fast and flat, the conditions almost perfect (72 degrees F with a gentle sea breeze, there's also a lot of shade on the course). It's a bit crowded and slow at the start but I ran unencumbered by anything other than my own legs, heart, and lungs for almost the entire race.
The verdict: 21:15.
Splits:
6:56 (I lost 8 seconds getting to the start line) at Ave HR 148
6:48; 153
7:32 (1.1 miles) at 151
Essentially, I ran 6:48 miles. The deal is that I'm slow. I need to acknowledge my 42:00 BtB won't happen and set a new target.
With warm-up: 8.5K on the day.
Tuesday, July 3, 2007
An Easy Start to the Week
225.4
RHR = 36
Gym day today: 5K on the rower and a thorough stretch. My back seems to be coming around but it is still a bit sore.
Tomorrow's race will be an interesting test. We have mile splits, I want to hit the first one (well, each of them) at 6:40 or so and adjust from there. If the course is fair, and the day is fair, and I run with a hard, honest effort I should run under 20:45. If I don't, I'll need to back off my BtB goal.
RHR = 36
Gym day today: 5K on the rower and a thorough stretch. My back seems to be coming around but it is still a bit sore.
Tomorrow's race will be an interesting test. We have mile splits, I want to hit the first one (well, each of them) at 6:40 or so and adjust from there. If the course is fair, and the day is fair, and I run with a hard, honest effort I should run under 20:45. If I don't, I'll need to back off my BtB goal.
Sunday, July 1, 2007
Sunday Long Run
227.6
I ate and drank too much on Saturday and it was a struggle to find rythmn on the long run. I got there eventually, however, with a big assist from training partner Scott. We ran down the hill to the East End Beach (4:44) to Bug Light (42:29) and back to East End Beach ((41:41). The two mark miles (one out, the same one coming back) we covered in 7:44 and 7:48 so I feel like we hit our 8:00/mile target for the bulk of the run. A good workout.
17.5K in 1:28:54
I ate and drank too much on Saturday and it was a struggle to find rythmn on the long run. I got there eventually, however, with a big assist from training partner Scott. We ran down the hill to the East End Beach (4:44) to Bug Light (42:29) and back to East End Beach ((41:41). The two mark miles (one out, the same one coming back) we covered in 7:44 and 7:48 so I feel like we hit our 8:00/mile target for the bulk of the run. A good workout.
17.5K in 1:28:54
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