Tuesday Marathon Pace Run

Garmin Connect - Activity Details for Tuesday Marathon Pace Run

Awesome day to run outside. I squeezed in an hour and fifteen minute run before I had to get the kids today. I was supposed to run my standard warm up followed by 1 mile at an easy pace followed by 8 miles at goal marathon race pace. I knew that I couldn't fit that in before school let out so I just ran from my front door around my old running path. It felt so good to get off of that treadmill and just go for a while.

Extra credit
I am now starting week four of the hundred pushup challenge. I did 32 consecutive pushups on the last set after a hard effort.

Wednesday Easy Run (6 miles @ 9:00 min/mi)

Treadmill run tonight. I scheduled a 6 mile run with 4 accelerations in the workout, but as I ran I forgot to do the accelerations. Actually, I was really tired and couldn't wait to get the run over with. My groin pull is still a bit tender so the easy pace was set to 9 min/mi (actually 6.7 mph).

Total run: 6 miles in 54:02

I am still working on the hundred pushups workout plan. I am in week 3 and my last exhaustion test was 36 consecutive "good" pushups. I am definitely starting to see more definition in my chest muscles.

Its funny, I quit my gym again this year because it is expensive and I just didn't use it very often. Yet I am working out consistently and seeing the body shaping that I desire. I may have thrown away thousands on gym memberships over the years because I probably in the best shape I've ever been in and don't need the gym.

I tried to write my first haiku ever tonight. I know it sucks but here goes:
On basement treadmill. He runs swiftly to achieve. Goals in the future.

Good night!

Tuesday Speedwork

Garmin Connect - Activity Details for Tuesday Speedwork

The Run

Standard warmup, run 2 sets of 2400m (1.5 miles) at 10K pace followed by 800m rest laps, then run 4 miles at goal marathon pace followed by 800m rest laps.

I ran this run during lunch and boy was it cold out there today. It was about 30 degrees Fahrenheit and blustery with I'd guess 30 mph wind gusts. I didn't anticipate getting ridiculous chaffing from wearing my cheesy, non-sports sweatpants and no Body Glide.


Mileage and time: 9.5 miles in 1:17:54
Route/terrain: Mullins Field in Fort Meade

Interval/race time:

• Mile 1 - warm up mile in 8:46
• First set of 2400m - 7:37 min/mi pace
• Second set of 2400m - 7:33 min/mi pace
• 4 miles - 8:12 min/mi pace
  

Temperature/time of day: 30 degrees/1:17 pm

How I felt
The wind in my face caused some slowdown, plus I failed to try hard on the 4 mile marathon pace segment. It was really cold and I limped around the office with horrible chaffing on my inner thighs from the cold weather (which caused me not to sweat) and bad sweatpants. I'll be surprised if I can run again for a few days. I'll just call it a break and pick it up again on Friday.

Morning weight: 193.6 lbs

Extra-credit
Day 2 of the first week of the one hundred push-ups challenge.

• Set 1 - 10
• Set 2 - 12
• Set 3 - 8
  
• Set 4 - 8
  
• Set 5 - 16 (as many as possible with good form, at least 12)

I bailed at 16 with a couple still in me. I have a pain in my left bicep. I don't know why.

Sunday Marathon Pace Run

Garmin Connect - Activity Details for Sunday

The Run
Standard warm up. Run 6 miles at goal marathon race pace.

Mileage and time: 6.22 miles in 49:15
Route/terrain: WB&A Trail/paved trail (there was still some snow and slush around that I had to tread carefully on)

Interval/race time:

• Mile 1 - warm up mile in 9:32
• Miles 2 through 6.22 - average pace of 7:32 min/mi
  

Temperature/time of day: 50 degrees/2:37 pm

How I felt
Felt pretty good. First outside run in quite some time.

Morning weight: 193.6 lbs
Aches and pains: some quad soreness after the run, but this subsided soon after I showered and rested.

Extra-credit
Did the first week of the one hundred push-ups challenge.

• Set 1 - 10
• Set 2 - 12
• Set 3 - 7
• Set 4 - 7
• Set 5 - 12 (as many as possible with good form)

The sets were harder than I would've thought. I did hold good form though. It will be really impressive to see what my body will look like when I can do 100 consecutive push ups.