I really did not feel like running today, but I found the will to do it anyways. I put in 33:45 on the treadmill watching the Boston Celtics and Atlanta Hawks stink it up for the first quarter - man, early season basketball is pretty bad.
I have got to start practicing myself as I plan on starting intramural hoops in early January and I haven't played since our loss in the semi-final last April. I'd like to come in a little more game ready this year so I can have little more offense.
Anyways, flag football's last regular season game is this Sunday so I can focus on the 5K and try to put in a good time there before the playoffs begin in December.
Friday, November 13, 2009
Wednesday, November 11, 2009
5 mile Tempo Run (expected: 3 mi @ 8:20, actual: 3 mi @ 7:30)
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.
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.
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!
Subscribe to:
Posts (Atom)