3 Mile workout, Ran in PM, on treadmill at 1% incline
Total Time: 25.37 (Pace 8:32). Ran fairly straight forward, picked it up at end a bit, legs felt fine
Thoughts: Just taking it easy, no pressure, no heavy training.
Warm Down: 10 minutes of stretching, recovery drink
Saturday, November 7, 2009
November 3, 2009
8 Mile workout, Ran in AM, mid 50's, Cold, Sunny
Total Time: 1:12:51 (Pace 9:06). Rolling hills course, legs fatigued after 5 miles, but still felt fine.
Thoughts: Just taking it easy, no pressure, no heavy training.
Warm Down: Walked one mile, 10 minutes of stretching, recovery drink
Splits:
Mile Pace
1 00:08:48
2 00:08:40
3 00:08:57
4 00:08:34
5 00:08:45
6 00:09:28
7 00:09:33
8 00:10:00
Total Time: 1:12:51 (Pace 9:06). Rolling hills course, legs fatigued after 5 miles, but still felt fine.
Thoughts: Just taking it easy, no pressure, no heavy training.
Warm Down: Walked one mile, 10 minutes of stretching, recovery drink
Splits:
Mile Pace
1 00:08:48
2 00:08:40
3 00:08:57
4 00:08:34
5 00:08:45
6 00:09:28
7 00:09:33
8 00:10:00
October 31, 2009
3.1 Mile Race - Skeleton Skurry, ran in AM, mid 50's, Drizzling
Total Time: 23.37 (Pace 7:36). Rolling hills course, felt amazingly good, ran in costume.
Thoughts: surprised myself with how strong I felt during run, hit my splits almost perfectly
Warm Down: Walked a bit, stretched a bit, recovery drink
Splits:
Mile Pace
1 00:07:40
2 00:07:40
3 00:07:46
.1 00:04:49
5 00:08:45
6 00:09:28
7 00:09:33
8 00:10:00
Total Time: 23.37 (Pace 7:36). Rolling hills course, felt amazingly good, ran in costume.
Thoughts: surprised myself with how strong I felt during run, hit my splits almost perfectly
Warm Down: Walked a bit, stretched a bit, recovery drink
Splits:
Mile Pace
1 00:07:40
2 00:07:40
3 00:07:46
.1 00:04:49
5 00:08:45
6 00:09:28
7 00:09:33
8 00:10:00
Thursday, October 29, 2009
October 22-29, 2009
10/22/09: 4 mile run, time: 32.43 (pace: 8.11), rolling hills course, mid 60's, good run, felt strong
10/23-10/24/09: Rest & recovery
*******************************************
10/25/09: Hairy Gorilla Half Marathon on trails, hills, mud (13.1): time: 2.15.11 (pace: 10.19) low 38, high 55, cold, with some wind, trail run with hills, LOTS of mud, rained a lot day before, did well, felt a little fatigued in middle, rolled ankle at mile 11 but felt good overall, BEAUTIFUL course, Albany NY
10/26-10/27-10/28/09: Rest & recovery
10/29/09: 3 mile run, treadmill, time: 25.46 (pace: 8.35) ran on treadmill, 1% incline, right knee little sore (some residuals from 50 miler and then aggravated by trails), otherwise everything ok
10/30/09: Rest & recovery
10/23-10/24/09: Rest & recovery
*******************************************
10/25/09: Hairy Gorilla Half Marathon on trails, hills, mud (13.1): time: 2.15.11 (pace: 10.19) low 38, high 55, cold, with some wind, trail run with hills, LOTS of mud, rained a lot day before, did well, felt a little fatigued in middle, rolled ankle at mile 11 but felt good overall, BEAUTIFUL course, Albany NY
10/26-10/27-10/28/09: Rest & recovery
10/29/09: 3 mile run, treadmill, time: 25.46 (pace: 8.35) ran on treadmill, 1% incline, right knee little sore (some residuals from 50 miler and then aggravated by trails), otherwise everything ok
10/30/09: Rest & recovery
Wednesday, October 21, 2009
October 21, 2009
5 Mile workout, Ran in PM, inside on treadmill, 1% incline
Total Time: 43.47 (Pace 8:43). Due to darkness and safety choose to run inside on treadmill, did a warm up lap, then stayed at 8.41 pace, working on form and breathing. Last lap picked it up to 7.30 pace.
Thoughts: Dont particularly care for inside running, so hard mentally but fine physically.
Warm Down: Walked for a bit, recovery drink, stretching, recovery drink
Total Time: 43.47 (Pace 8:43). Due to darkness and safety choose to run inside on treadmill, did a warm up lap, then stayed at 8.41 pace, working on form and breathing. Last lap picked it up to 7.30 pace.
Thoughts: Dont particularly care for inside running, so hard mentally but fine physically.
Warm Down: Walked for a bit, recovery drink, stretching, recovery drink
October 18, 2009
8 Mile workout, Ran in AM, 46 degrees, Cold
Total Time: 1:11:51 (Pace 8:59). Rolling hills course, legs fatigued, probably from 5k race on Saturday, wore leggins and they bothered my legs, run didnt feel good.
Thoughts: Probably need more recovery.
Warm Down: Walked two miles, 10 minutes of stretching, recovery drink
Splits:
Mile Pace HR Max HR
1 00:08:55 146 166
2 00:08:37 156 164
3 00:08:44 164 171
4 00:08:34 166 173
5 00:08:42 167 176
6 00:09:26 173 180
7 00:09:15 168 176
8 00:09:33 170 179
Total Time: 1:11:51 (Pace 8:59). Rolling hills course, legs fatigued, probably from 5k race on Saturday, wore leggins and they bothered my legs, run didnt feel good.
Thoughts: Probably need more recovery.
Warm Down: Walked two miles, 10 minutes of stretching, recovery drink
Splits:
Mile Pace HR Max HR
1 00:08:55 146 166
2 00:08:37 156 164
3 00:08:44 164 171
4 00:08:34 166 173
5 00:08:42 167 176
6 00:09:26 173 180
7 00:09:15 168 176
8 00:09:33 170 179
Subscribe to:
Posts (Atom)
