Sunday, January 18, 2009

1:18:00 :: 11 miles

Easy run. Very relaxing, leg went almost completely unnoticed. The more I run, the better it feels. That's a happy accident.

Saturday, January 17, 2009

2:21:00 :: 21 miles

Long run on the mill. One of the good ones. I think I benefited from doing the moderate ten miler yesterday, which sort of makes this like a back-to-back. Something about doing these one after another makes the long run better.

7:16(119) | 6:45(128) | 6:42(131) | 6:43(134)
6:42(135) | 6:43(136) | 6:42(136) | 6:43(136)
6:43(138) | 6:42(139) | 6:43(138) | 6:42(140)
6:38(141) | 6:39(142) | 6:39(143) | 6:40(144)
6:40(145) | 6:40(145) | 6:40(147) | 6:40(148)
6:40(151) recHR 130-:38 120-:58 110-2:47

Friday, January 16, 2009

1:02:30 :: 10 miles

Moderate pace run. Had to run on the treadmill again this week, as it is -23F with a steady wind (-48F windchill), and there is just no way to get a decent run done in that kind of weather. The tough guy routine is ultimately just a waste of energy!

Felt pretty easy again. Picked up the pace a few seconds per mile over the second half, and still felt great. Really quick HR recovery. Good day.

6:18(137) | 6:17(141) | 6:17(141)
6:18(142) | 6:15(143) | 6:15(145)
6:13(146) | 6:13(147) | 6:12(149)
recHR 130-:36 | 120-:43 | 110-:59

Long run tomorrow.

Wednesday, January 14, 2009

1:45:00 :: 15.1 miles

Easy run. Feeling a little bit tired until about halfway, then felt more energetic. Started watching Arrested Development from the first episode. Great way to pass the time. -24F this morning, unspeakably colder with the windchill, so it is slowly warming up.

Tuesday, January 13, 2009

52:00 :: 8 miles

Evaluation run. Sucked. Didn't feel bad or off or anything, but I guess I am having a bad day. Couldn't do it outside due to -30F air temp and fresh snow, so I was back on the mill.

3mi warmup 20:40
5:54(152) | 6:04(152) | 6:07(153) | 6:09(153)
recHR 130-:34 | 120-:57 | 110-:80

3mi warmup 21:13
5:43(152) | 5:53(152) | 5:57(152) | 6:07(153)
recHR 130-:35 | 120-:49 | 110-:71

Quite a difference, so this was no fun. I have definitely added some mileage the past two weeks, so hopefully that is the madness behind the mildness of the last couple of runs. Mystery Coach did mention that as I got more fit, the pace would start to even out, which seems to be happening here. Or maybe that's wishful thinking. Have a good day!

Sunday, January 11, 2009

1:12:00 :: 10.2 miles

Easy run. Interesting run. About half a mile in, I came across a police blockade covering about two city blocks. No cops were in the cars, and there was an ambulance in the middle, so I assumed it was just to prevent cars from entering the narrow street and getting in the way of the ambulance. I kept running down the street and got about halfway down when a police officer came walking out into the street rocking a very tactical looking .223 rifle. I slowed down and kind of half threw up my hands, and asked, "Am I okay to be running here?". He looked back at me and goes, "You are now.", and kept walking.

Wow. What the FUCK!

I called the police station later, and asked what was going on to require that kind of hardware on scene, and the supervisor said it was for 'safety reasons', which makes me wonder how 'safe' it is less than half a mile away from my house. I don't know about you all out there, but I'm not that comfortable with police on a medical assistance call carrying automatic weapons down the middle of the street. It's not like we're living in Beit Hanoun here. Holy shit, people.

Saturday, January 10, 2009

2:20:00 :: 20.2 miles

Long run. Felt pretty good (finally). Picked up toward the end, once I knew I was going to get through the whole thing.

Friday, January 09, 2009

55:00 :: 8 miles

Easy run with a couple of strides and hills. 3x.5 mile hills, and 3x45-60seconds at 5:00-5:30 pace. Don't want to do too much, really just to break up the monotony and briefly touch base with turnover. Long run tomorrow!

Thursday, January 08, 2009

1:10:00 :: 10 miles

Easy run. Nothing special. A couple of strides toward the end.

Wednesday, January 07, 2009

1:45:00 :: 15 miles

Easy longer run. Felt really good. No fatigue from yesterday's 10 miler.

Tuesday, January 06, 2009

1:10:00 :: 11 miles

Ten mile moderate-pace run in 1:02:54. HR went higher on this than I would have hoped or expected, but it was also done indoors, which is different than most of these I have done in the past. I'll be able to compare better once I get a couple more done. Here are the results:

6:30(138) | 6:17(149) | 6:17(149)
6:17(152) | 6:17(153) | 6:17(155)
6:18(157) | 6:08(162) | 6:17(160)
6:17(161) -- 130-:56 | 120-1:39 | 110-3:06

Felt really strong and controlled through mile nine, and even then just a slight fatigue. Breathing didn't change much until mile eight, which I picked up for about a quarter mile. Overall, not at all like I remember these runs. I remember them being somewhat more challenging. Maybe a good sign.

Thursday, January 01, 2009

1:20:00 :: 12.1 miles

Happy New Year! Easy run on the mill. Really good run, feeling good, minimal to no problems with Leg (yes, it has it's own name now). Most of run was around 135 avgHR, about 6:45 pace. Last mile right at 6:00 pace, 156 avgHR.