I guess I'm not surprised, but I'm disappointed that John Edwards is no longer running for president. I really liked him and was looking forward to the opportunity to vote for him. Nevertheless, I like both both Clinton and Obama. But it's Clinton I'm backing now. Between the three, Edwards, Clinton, an Obama, I don't think the Democrats can go wrong. What a rare treat!
Yesterday I ended up running twice. The first time, it started to pour down rain when I was only a half a mile into my 8 mile run. I bagged it at 1.5 miles and went home. Later, I managed to squeeze in a fast five miles at the treadmill at the gym while Sarah was at ballet.
5 miles recovery today. Same route as yesterday -- that is, the treadmill at the gym, LOL. Then the workout:
Front and Rear lunges (8 lb dbs), 15 each leg x 3
Bosu squats 20 x 3
Plyo stepups, 30 alt. legs SS pushups (15) X 3
Ball pikes (10) SS Ball side obliques (10, 10) SS Ball crunches (15) x 3
Deadlifts (12 lb dbs) x 15 SS Curls (12 lb dbs) x 20 X 3
The new treadmill was delivered today. I'm going to break it in tomorrow for an 8 mile general aerobic run. I already went to Blockbuster and rented three DVDs because we're supposed to have a few days of cold weather. I'm prepared!
Showing posts with label tempo runs. Show all posts
Showing posts with label tempo runs. Show all posts
Wednesday, January 30, 2008
Sunday, January 20, 2008
5 more miles
I got to run on the treadmill today. I went to the gym this morning, not too early though because I slept till 9:30 this morning! My training is really wearing me out. Yesterday's slow run didn't seem to have any effect on today's run. I increased the pace every mile and ended up running 5 miles in 45:12 minutes. Incline at 1% and no potty stops! Whoo!Hoo!
I just spent the afternoon with the high school seniors going on March of the Living. We watched The Pianist. Their preparation for the trip includes several pre-trip meetings. We will be viewing the Mapping Our Tears exhibit at the Center for Holocaust and Humanity Center at HUC, watching Schindler's List, meeting a Survivor, and several other Holocaust education experiences prior to departing for Poland in April. It's recommended that they all read Night by Elie Wiesel. I haven't read it since high school so I better go find a copy and read it again.
WTD: 41YTD: 111
I just spent the afternoon with the high school seniors going on March of the Living. We watched The Pianist. Their preparation for the trip includes several pre-trip meetings. We will be viewing the Mapping Our Tears exhibit at the Center for Holocaust and Humanity Center at HUC, watching Schindler's List, meeting a Survivor, and several other Holocaust education experiences prior to departing for Poland in April. It's recommended that they all read Night by Elie Wiesel. I haven't read it since high school so I better go find a copy and read it again.
WTD: 41YTD: 111
Tuesday, December 4, 2007
Science experiments
Another attempt at a tempo run with the HR monitor. I tried to make my graph look more like a butte than a mountain peak. I hate to do the cool down part though!
Mile 1 9:48 147bpm
Mile 2 9:06 167bpm
Mile 3 8:56 168bpm
.84 10:51 149bpm (I forgot to stop my watch for a few minutes).
The entire run was about 35 minutes and the time I ran in the LT zone was about 27 minutes.
My HR right now, about 5 minutes after coming in the house is 84 bpm.
This science stuff is hard work.
Mile 1 9:48 147bpm
Mile 2 9:06 167bpm
Mile 3 8:56 168bpm
.84 10:51 149bpm (I forgot to stop my watch for a few minutes).
The entire run was about 35 minutes and the time I ran in the LT zone was about 27 minutes.
My HR right now, about 5 minutes after coming in the house is 84 bpm.
This science stuff is hard work.
Tuesday, October 2, 2007
A Little Tempo
A little training.
Workout at the gym was cancelled. Scott called me halfway to getting Sarah to school and told me he had a flat tire. I had to go back and pick him up at the tire store and drive back downtown to take him to work.
I decided I'd go back to the old tempo run standby. I haven't done a Tempo run since the mileage picked up and this is a stepback week so what the heck. My goal was 35 minutes at a little more than 5k pace. I didn't check McMillan before I went, so I sort of went by feel. I think I was a little faster than I should have been, but that's not a bad thing in my book. My heartrate was probably a little high because at the end of 3 miles when I slowed down, I felt like I might puke. I warmed up the first half-mile (about 5 minutes) and cooled down the last 1.5 miles.
Mile 1 9:47 (includes .5 warmup)
Mile 2 8:55
Mile 3 9:04
Mile 4 8:55
Mile 5 9:57 (cool down)
.49 10:43 (cool down)
I am amazed how utterly consistent I stayed for miles 2-4. I'm not going to quibble over + or - a few seconds. I was aiming for 9 min. miles and I'm pretty close. Now, if I could just hold that for 23 more miles I'd qualify for Boston.
Workout at the gym was cancelled. Scott called me halfway to getting Sarah to school and told me he had a flat tire. I had to go back and pick him up at the tire store and drive back downtown to take him to work.
I decided I'd go back to the old tempo run standby. I haven't done a Tempo run since the mileage picked up and this is a stepback week so what the heck. My goal was 35 minutes at a little more than 5k pace. I didn't check McMillan before I went, so I sort of went by feel. I think I was a little faster than I should have been, but that's not a bad thing in my book. My heartrate was probably a little high because at the end of 3 miles when I slowed down, I felt like I might puke. I warmed up the first half-mile (about 5 minutes) and cooled down the last 1.5 miles.
Mile 1 9:47 (includes .5 warmup)
Mile 2 8:55
Mile 3 9:04
Mile 4 8:55
Mile 5 9:57 (cool down)
.49 10:43 (cool down)
I am amazed how utterly consistent I stayed for miles 2-4. I'm not going to quibble over + or - a few seconds. I was aiming for 9 min. miles and I'm pretty close. Now, if I could just hold that for 23 more miles I'd qualify for Boston.
Tuesday, August 21, 2007
One Day at a Time
Ok, let's try this again. It's a new week. The achilles is holding up and I'm not going to miss any runs this week.
4 Miles. Tempo. Weather was disgusting. Humid, hot, gross.
10:19
9:33
9:44
10:11
Despite the weather, it looks like I held up pretty well. A little sluggish, perhaps, but I hung in there.
My new strategy for the "new" Garmin is to turn it off. My old strategy was to just leave it in the charger when I wasn't using it. I wish I could figure how how to make my virtual partner slow down. It would be nice to have someone to run with occasionally, LOL.
My strength workout didn't go as planned because my trainer was a no show. Last minute personal problems. Sigh... I guess I could have done it on my own, but I'm feeling like a slug today.
4 Miles. Tempo. Weather was disgusting. Humid, hot, gross.
10:19
9:33
9:44
10:11
Despite the weather, it looks like I held up pretty well. A little sluggish, perhaps, but I hung in there.
My new strategy for the "new" Garmin is to turn it off. My old strategy was to just leave it in the charger when I wasn't using it. I wish I could figure how how to make my virtual partner slow down. It would be nice to have someone to run with occasionally, LOL.
My strength workout didn't go as planned because my trainer was a no show. Last minute personal problems. Sigh... I guess I could have done it on my own, but I'm feeling like a slug today.
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