Well, the strength workout didn't happen last night, after dinner and a glass of wine, I was out by 7pm, I did wake up briefly at 9:30pm when my sister-in-law called and did consider working out but I think my body needed the rest more so when right back to sleep.
Sleep like a log but still snooze the alarm so as usual was running late when I decided to get the workout in, today was 4x1600meter @ threshold pace with 1min recovery since I was running late had to cut the warmup and cool down short, should have ran about 7 miles but ended up with 6.5miles.
For the 1 min recovery I decided to walk, it is amazing how short 1min is, threshold pace according to the schedule right now is 6.4mph/9:24 but I had my old schedule with me and was shooting for 6.3
Mile 1: 9:33/6.3
Mile 2: 9:31/6.3
Mile 3: 9:26/6.4
Mile 4: 9:21/6.4 so not too bad but the funny part of all this was that my cool down mile was done an 8:57/6.7 pace, guess I need to work on my definition of CD. I really hope I am beginning to build some great leg strength, so did skip the strength workout again this am so will have to do after work, no wine this time around or not until after the workout anyway.
Showing posts with label interval. Show all posts
Showing posts with label interval. Show all posts
Thursday, July 12, 2012
Wednesday, July 11, 2012
Back on Track
After a long holiday weekend with visit from my in-laws, 11 guest altogether who all stayed at my house, which included lots of food and late nights even though I was able to sneak in some runs, it was nice to get back to a normal routine. I had a great time with them and always love seeing them so it was a small price to pay.
Monday was hard, even though awake couldn't roll out of bed, my body just wasn't moving so laid there dreaming of running, then of course it was time to get up and get ready for work. Had a hard time at work was really just fatigue, got back home and attempted to do my scheduled 7 miler and try as I might it just wasn't happening and after 3 of the longest miles of my life called it a day and did the Upper/Lower Body of the Prevention Turnaround DVD and 6 mins of Tai Chi. Glad that is over time for bed.
Tuesday, oh boy whay a difference 24 hours make, I woke up more energetic, schedule called for 20*200meters @ 1500m pace with 200meters recovery. Can I really do that after how I felt yesterday, one way to find out, off to the basement , program the Garmin and it was time to start I felt great and was able to get all the intervals in, 9 miles later felt like a million buck and added in the Total Body plus Core workout. After work, I dropped my son off at Drivers Ed and with the perfect weather and being close to a runnable trail with running gear in car decided to sneak in a quick run and was able to get in 4 miles of pure bliss before heading home.
Bringing us to today, wasn't sure how I was going to feel based on the double run and the restless night, my hubby always thing if he can't sleep that means I can't sleep too when I was perfectly fine asleep. Oh well, instead of getting out of bed at 4:30am sleep till 5:45 then rolled out and got dress since it was later than usual, decided to run outside instead. It was a great morning, I had 7 on my schedule but knew I was running late and was not going to get that in, lots of runners and walkers out and I was able to get in 6.5miles before having to call it a day, hopefully can get in a strength workout after work.
Racing wise next on the agenda is one of my favorite race Kathleen Neitert Race For Hope 7.5 Mile / 5k on August 5 then I have a 50k on August 25. What I haven't decided about is if it is wise to do a 12hour run a week before the Akron Marathon. Akron is not really a goal race just doing it because this is their 10yr anniversary and I wanted a 10 year bling so I can go out as slow as I want and it was already paid for before the 12 hour run was added as an option to this race. Decisions Decisions
Monday was hard, even though awake couldn't roll out of bed, my body just wasn't moving so laid there dreaming of running, then of course it was time to get up and get ready for work. Had a hard time at work was really just fatigue, got back home and attempted to do my scheduled 7 miler and try as I might it just wasn't happening and after 3 of the longest miles of my life called it a day and did the Upper/Lower Body of the Prevention Turnaround DVD and 6 mins of Tai Chi. Glad that is over time for bed.
Tuesday, oh boy whay a difference 24 hours make, I woke up more energetic, schedule called for 20*200meters @ 1500m pace with 200meters recovery. Can I really do that after how I felt yesterday, one way to find out, off to the basement , program the Garmin and it was time to start I felt great and was able to get all the intervals in, 9 miles later felt like a million buck and added in the Total Body plus Core workout. After work, I dropped my son off at Drivers Ed and with the perfect weather and being close to a runnable trail with running gear in car decided to sneak in a quick run and was able to get in 4 miles of pure bliss before heading home.
Bringing us to today, wasn't sure how I was going to feel based on the double run and the restless night, my hubby always thing if he can't sleep that means I can't sleep too when I was perfectly fine asleep. Oh well, instead of getting out of bed at 4:30am sleep till 5:45 then rolled out and got dress since it was later than usual, decided to run outside instead. It was a great morning, I had 7 on my schedule but knew I was running late and was not going to get that in, lots of runners and walkers out and I was able to get in 6.5miles before having to call it a day, hopefully can get in a strength workout after work.
Racing wise next on the agenda is one of my favorite race Kathleen Neitert Race For Hope 7.5 Mile / 5k on August 5 then I have a 50k on August 25. What I haven't decided about is if it is wise to do a 12hour run a week before the Akron Marathon. Akron is not really a goal race just doing it because this is their 10yr anniversary and I wanted a 10 year bling so I can go out as slow as I want and it was already paid for before the 12 hour run was added as an option to this race. Decisions Decisions
Sunday, July 1, 2012
Hills and Trail
It has been a great week of running, getting in maintenance run on Monday, Wednesday and Friday, speed work on Tuesday and Tempo on Thursday, Saturday I decided to join Lee for 2 hours of 1/4mile hill repeats and it felt great this was the first time I was able to do the repeats for the whole allocated time and didn't walk it. Felt great after the run, got my reward IPA beer.
Woke up Sunday with minimal tightness in the legs but decided to join in on one loop of the Moebius training run, felt great and had a great run. Working on recovery and hopefully can maintain the mileage since the 50k is fast approaching.
Woke up Sunday with minimal tightness in the legs but decided to join in on one loop of the Moebius training run, felt great and had a great run. Working on recovery and hopefully can maintain the mileage since the 50k is fast approaching.
Tuesday, February 28, 2012
Garmin Footpod
Had a hard time getting out of bed this morning, at about 1230am the house heating unit started making a funny noise like it had a bad belt and as usual nobody in the house heard it but me so I ended up turning the unit off after messing with it for a while.
I had my workout for the week programmed into my Garmin last night and I was set to go, on Netflix had Appleseed which is one of my son's anime movie (actually pretty good) and I was all wet to go
1.75 mile warmup
2(3x300m/100m recovery)@1500m pace
1.5 Cool down
At about 0.34mile into my run, realize that my pace said 30.25, the treadmill was at 5.5mph, stop the treadmill switch footpod, started things back up, now 25.25 pace so realized the battery was dead must have missed the low battery warming if it gave one. What to do?
Change the program around and go for time so
Run 1.75 miles warmup
2(3x2mins/1min recovery)@1500m pace, it was easier to do 2:1 less thinking on my part.
Run 1.5 mile Cool down
Got in 5 miles in 50:42
For strength training for March am deciding to do Supreme 90, very straight forward program no fuss, and since there was no time better than teh present decided to start the program today instead of waiting for March 1, which means today was Chest and Back and I finish up with the stretch. haven't decided if I am goign to do teh whole 90 days, haven't done that yet always seens to lose focus by day 40, will see what happens this time around. I love the fact that they are short (30 mins or less skipping warmup and cool down stretch) and to the point.
Also for March I joined Run to the Finish Vegan Challenge, that is really going to be a challenge hoping I can at least be 70% compliant if not 100%
I had my workout for the week programmed into my Garmin last night and I was set to go, on Netflix had Appleseed which is one of my son's anime movie (actually pretty good) and I was all wet to go
1.75 mile warmup
2(3x300m/100m recovery)@1500m pace
1.5 Cool down
At about 0.34mile into my run, realize that my pace said 30.25, the treadmill was at 5.5mph, stop the treadmill switch footpod, started things back up, now 25.25 pace so realized the battery was dead must have missed the low battery warming if it gave one. What to do?
Change the program around and go for time so
Run 1.75 miles warmup
2(3x2mins/1min recovery)@1500m pace, it was easier to do 2:1 less thinking on my part.
Run 1.5 mile Cool down
Got in 5 miles in 50:42
For strength training for March am deciding to do Supreme 90, very straight forward program no fuss, and since there was no time better than teh present decided to start the program today instead of waiting for March 1, which means today was Chest and Back and I finish up with the stretch. haven't decided if I am goign to do teh whole 90 days, haven't done that yet always seens to lose focus by day 40, will see what happens this time around. I love the fact that they are short (30 mins or less skipping warmup and cool down stretch) and to the point.
Also for March I joined Run to the Finish Vegan Challenge, that is really going to be a challenge hoping I can at least be 70% compliant if not 100%
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