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.
Sunday, July 29, 2007
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.
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