Ran 6 miles today. breezy and warm, intense sunlight - shade was a real relief. Great run with a negative split - ran about a 12:20 average pace for the first three miles, 11:00 for the next three. Took another ice bath afterwards because I forgot how much last week's ice bath sucked.
Took yesterday as a rest day. I was actually planning to do a pretty long run, at least 6 miles, but my body was begging me to take a day off. Last night I saw the Rolling Stones at Giants Stadium.. that was pretty cool. I swear, Keith Richards is on borrowed time. The guy looked dead..
Check out how my 6-mile times have improved, with the comments in my log:
July 2: 80 minutes ("It'll never be this hard again!")
July 8: 80 minutes ("ran out of energy at mile 4")
July 13: 78 minutes ("great run!")
July 28: 76 minutes ("very difficult")
Aug 5: 79 minutes ("very hot and humid")
Aug 21: 75 minutes ("warm out")
Sep 7: 74 minutes ("super-tired at end of run")
Sep 8: 72 minutes ("competed with a guy in a blue shirt")
Sep 28: 71 minutes ("worked hard in the last mile")
Sep 28, 2006
Sep 26, 2006
4 miles
quick recovery run today after the 9 miler yesterday. Because of yesterday's ice bath, my legs felt really fresh. I wish I could say that about my wind. I got pretty tired relatively quickly. Anyway, I did an out-and-back on the ridgewood to saddle brook trail - I was hoping to do 6 or maybe even 8 miles, but I wasn't sure what to expect - I normally don't run the day after a harder workout.
Anyway, I did 4 today - that's 13 miles in the bank so far this week, and there's still five days left.
I also happened to have run on 4 consecutive days right now, which is an interesting experiment in and of itself.
I'm going to have to check my log to be sure, but I think I passed 200 miles total training at some point in the last 4 days.
Anyway, I did 4 today - that's 13 miles in the bank so far this week, and there's still five days left.
I also happened to have run on 4 consecutive days right now, which is an interesting experiment in and of itself.
I'm going to have to check my log to be sure, but I think I passed 200 miles total training at some point in the last 4 days.
Sep 24, 2006
sat: 5K PR, Sun: 2.5m recovery, Mon: 9 mile semi-LSD
I had the misfortune of spending the weekend out on long island, so I figured I would enter a race while I was out there. About all the was going on within a short driving distance was a 5K at Jones Beach, and so I entered.
Having run about 150 miles since my last 5k, I knew that I would easily get a personal record, the previous record being about 34:50 - so I entered with a more ambitious goal - run it in 31 minutes, a pace of 10 minutes per mile. Quite an ambitious goal. I didn't get it. There was a 25 mph headwind for the first half of the race - my first mile was 11:27. I didn't perceive an increase in pace - yet with a tailwind after the turnaround, I ran the second mile in 10:20. I must have run an 9:30/mile average pace for the last 1.1 miles.. which is extremely fast for me.
previous 5K PR was 34:50, placing 139th out of 163, run on April 17, 2005.
http://www.windcoweb.com/hookhalf/results_05.htm
new 5K PR is 32:23 (I'm calling it 32:10 net), placing 117th out of 183, run on September 23, 2006.
http://www.start2finish.com/2006/r092306.htm
I'm not too bummed about not hitting the goal - I had a decent run in crummy conditions, had an EXCELLENT kick, and broke my previous PR by 2½ minutes.
On Sunday night, after we got home from Long Island, I needed to go to the drug store - so instead of driving, I ran. Took a long way there, so my total was about 2½ miles of recovery running. Slow, easy pace the day after the 5K.
Today, I went to rockland lake and ran three laps - 9 miles. My time was 111 minutes, a 12:20 pace. It was a semi-long-distance run - I'm holding off on the real long runs (15 miles or longer) until I take a cardiopulminary stress test next week. So instead, this week I'm concentrating on putting "miles in the bank," by running distances like 9 miles - longer than normal, but not super-long. To enhance recovery and prepare my for a similar effort tomorrow, I took an ice bath after today's run. Holy shit - that sucked. I'll spare you the details.. suffice it to say I was screaming. When I got up though, my legs felt new. I hate it when something that totally sucks totally works.
Having run about 150 miles since my last 5k, I knew that I would easily get a personal record, the previous record being about 34:50 - so I entered with a more ambitious goal - run it in 31 minutes, a pace of 10 minutes per mile. Quite an ambitious goal. I didn't get it. There was a 25 mph headwind for the first half of the race - my first mile was 11:27. I didn't perceive an increase in pace - yet with a tailwind after the turnaround, I ran the second mile in 10:20. I must have run an 9:30/mile average pace for the last 1.1 miles.. which is extremely fast for me.
previous 5K PR was 34:50, placing 139th out of 163, run on April 17, 2005.
http://www.windcoweb.com/hookhalf/results_05.htm
new 5K PR is 32:23 (I'm calling it 32:10 net), placing 117th out of 183, run on September 23, 2006.
http://www.start2finish.com/2006/r092306.htm
I'm not too bummed about not hitting the goal - I had a decent run in crummy conditions, had an EXCELLENT kick, and broke my previous PR by 2½ minutes.
On Sunday night, after we got home from Long Island, I needed to go to the drug store - so instead of driving, I ran. Took a long way there, so my total was about 2½ miles of recovery running. Slow, easy pace the day after the 5K.
Today, I went to rockland lake and ran three laps - 9 miles. My time was 111 minutes, a 12:20 pace. It was a semi-long-distance run - I'm holding off on the real long runs (15 miles or longer) until I take a cardiopulminary stress test next week. So instead, this week I'm concentrating on putting "miles in the bank," by running distances like 9 miles - longer than normal, but not super-long. To enhance recovery and prepare my for a similar effort tomorrow, I took an ice bath after today's run. Holy shit - that sucked. I'll spare you the details.. suffice it to say I was screaming. When I got up though, my legs felt new. I hate it when something that totally sucks totally works.
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