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.
Wednesday, July 18, 2007
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.
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