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.
Friday, July 13, 2007
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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