Today's training was a 3 mile tempo run with a 1 mile warm-up and a 1 mile cool-down. I had to do this run on the treadmill due to a miserable, wet, and cold day that had me busy visiting my children's teachers throughout the midday. I had just finished helping my oldest with his science project and went downstairs to run.
I knew I could run a good pace because I was well rested so I pushed the pace way beyond this crazy plan from the Runner's World Smart Coach. I ran my tempo run at 8:20 min/mi and ran the next .10 mile at an 9 mph pace for a 23:34 5K in the middle of a 5 mile run. The total time for this run was 41:37, an average pace of 8:19 min/mi.
Wednesday, November 11, 2009
Monday, November 9, 2009
Easy Run (expected: 9:53 min/mi, actual: 9:00 min/mi)
Training journals are going to be boring every once in a while. I just jumped on the treadmill for 5 miles after working late, eating dinner in the car and coming home to do the dishes. I am training way above the pace my plan has for me, but I actually think my race will be faster than the predicted 24 min 5K. I really feel fit enough for a 21:30.
Sunday, November 8, 2009
Saturday long run (expected 8 mi @ 9:53, actual 8 mi @ 8:11)
Garmin Connect - Activity Details
I decided to run on Saturday evening instead of Sunday, due to my 7:30 am flag football game on Sunday. I got to run in the early dusk and finish in full dark after running 1:05:34, which is a 8:11 min/mi pace. I didn't struggle with the speed, but might've run a bit faster in order to not run for too long on the roads when it was dark.
I decided to run on Saturday evening instead of Sunday, due to my 7:30 am flag football game on Sunday. I got to run in the early dusk and finish in full dark after running 1:05:34, which is a 8:11 min/mi pace. I didn't struggle with the speed, but might've run a bit faster in order to not run for too long on the roads when it was dark.
Saturday, November 7, 2009
Marathoning is expanding my cultural awareness
My interest in marathoning has introduced me to a very international awareness since the majority of the sport's stars are not from the US. One of the sport's best is Sammy Wanjiru the 2008 Olympic marathon champion from Kenya. I recently read an interesting article about him in the Saturday Nation a Kenyan news website.
In this article Wanjiru fears for his safety as his sports popularity and earnings have made him a target of armed thugs who have been attacking his home. As is common, the comments section offers an interesting extension on the conversation. A few comments offer that Sammy is much like America's own sports stars in that he is "keeping it real" by continuing to live amongst his childhood friends even though his new income makes him very wealthy.
A provincial upbringing that many of Americans have would lead one to think that the problems of star athletes is an local phenomena. Now, I guess I might be a little wiser.
In this article Wanjiru fears for his safety as his sports popularity and earnings have made him a target of armed thugs who have been attacking his home. As is common, the comments section offers an interesting extension on the conversation. A few comments offer that Sammy is much like America's own sports stars in that he is "keeping it real" by continuing to live amongst his childhood friends even though his new income makes him very wealthy.
A provincial upbringing that many of Americans have would lead one to think that the problems of star athletes is an local phenomena. Now, I guess I might be a little wiser.
Friday, November 6, 2009
Friday Easy Run (target: 9:53 min/mi, actual: 9:07 min/mi)
I got at 5AM today to run on the treadmill. I didn't mind it so much as I got to watch some really good NBA highlights on ESPN SportCenter while I put in a quality easy run of four miles. I ran the four in 36:35, which is an average of 9:07 min/mi. And guess what?
I just completed more than 1000 miles in 2009!
That 149 runs, including 2 marathons!
Avg. Time: 00:58:20
Total Time: 144:53:57
Avg. Speed: 6.9 MPH
Avg. Mi Pace: 8:41
Avg. Dist.: 6.7 Mi
Total Dist.: 1001.2 Mi
I just completed more than 1000 miles in 2009!
That 149 runs, including 2 marathons!
Avg. Time: 00:58:20
Total Time: 144:53:57
Avg. Speed: 6.9 MPH
Avg. Mi Pace: 8:41
Avg. Dist.: 6.7 Mi
Total Dist.: 1001.2 Mi
Thursday, November 5, 2009
Speedwork 3x800m with 400m
The plan today was to run three 800m sprints in 3:44 minutes each. I succeeded in doing this by running during lunch at the track:
The total mileage with warm-up, cool down, and interval rests of 400m was a total of 4.75 miles.
Good times!
- Interval one: 3:19
- Interval two: 3:24
- Interval three: 3:26
The total mileage with warm-up, cool down, and interval rests of 400m was a total of 4.75 miles.
Good times!
Tuesday, November 3, 2009
Beginning my comeback
I have finally decided to resume my training in earnest. I want to run a 5K around the Thanksgiving holiday and have not run in the three weeks since my marathon, though I did play three flag football games. I used the Runner's World Smart Coach to sketch a training plan for me.
The plan today was to run four miles at slow 9:53 min/mi pace. I could not contain myself though and just ran finishing my neighborhood loop of 3.89 miles in 30:26, a 7:49 min/mi pace. I really don't like running on the roads at night because I don't have much shoulder to run on and am too tall to run for long stretches on the sidewalk because a branch will whack me in the face for sure. My wife bought me a reflective vest that should at least warn drivers that someone is on the road, but I think it may be too dangerous to keep this up and I must look for alternatives like running during the lunch hour at work. I don't plan on doing any more running on my treadmill than necessary.
Anyways, I plan on running at least a couple of 5Ks to prove to myself what kind of speed I have. I plan on getting my marathon time down to 3:30 next year and given my performances this year I have a lot of work to do. I'll be looking to run at least two marathons in 2010 and want to break 20 minutes in a 5K, 40 minutes in a 10K, and 1:40 in a half marathon. My current times are 46:21 in the 10K, 1:49:59 in the half-marathon, and 3:58:19 marathon. I have not raced a 5K in an organized race, but I have run 3.13 miles in 22:57 and 23:26 during training.
Overall the body feels good. My left knee felt a touch tight after the run and my lungs definitely felt the burn of the effort, but this went away shortly during and after the run.
The NYC Marathon this weekend was awesome. Congratulations to Meb and Tulu they really showed the class of great winners - supreme effort and respect for their sport and fellow competitors. Also inspirational is the book I am reading now The Perfect Mile the story of the three men who challenged themselves to break the four minute mile barrier in middle of the 20th century.
Happy running!
The plan today was to run four miles at slow 9:53 min/mi pace. I could not contain myself though and just ran finishing my neighborhood loop of 3.89 miles in 30:26, a 7:49 min/mi pace. I really don't like running on the roads at night because I don't have much shoulder to run on and am too tall to run for long stretches on the sidewalk because a branch will whack me in the face for sure. My wife bought me a reflective vest that should at least warn drivers that someone is on the road, but I think it may be too dangerous to keep this up and I must look for alternatives like running during the lunch hour at work. I don't plan on doing any more running on my treadmill than necessary.
Anyways, I plan on running at least a couple of 5Ks to prove to myself what kind of speed I have. I plan on getting my marathon time down to 3:30 next year and given my performances this year I have a lot of work to do. I'll be looking to run at least two marathons in 2010 and want to break 20 minutes in a 5K, 40 minutes in a 10K, and 1:40 in a half marathon. My current times are 46:21 in the 10K, 1:49:59 in the half-marathon, and 3:58:19 marathon. I have not raced a 5K in an organized race, but I have run 3.13 miles in 22:57 and 23:26 during training.
Overall the body feels good. My left knee felt a touch tight after the run and my lungs definitely felt the burn of the effort, but this went away shortly during and after the run.
The NYC Marathon this weekend was awesome. Congratulations to Meb and Tulu they really showed the class of great winners - supreme effort and respect for their sport and fellow competitors. Also inspirational is the book I am reading now The Perfect Mile the story of the three men who challenged themselves to break the four minute mile barrier in middle of the 20th century.
Happy running!
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