Eval. GI issues still bothering me, three pit stops during the run (none during the eval segment, though). Ran inside even though it was beautiful outside (32F, not much wind). Ice and frost on the roads was pretty bad.
3 mi WU 20:55
6:03(152) | 6:08(152) | 6:14(152) | 6:18(152)
recHR: 130-:34 | 120-:43 | 110-:76
Ni!
Showing posts with label evaluation. Show all posts
Showing posts with label evaluation. Show all posts
Tuesday, March 17, 2009
Tuesday, March 03, 2009
54:00 :: 8 miles
Evaluation run. I have to stop doing these for a while. I can't take it mentally. They might be indicating better fitness than I am aware of, but I can't get over the fact that I was running these paces for easy 20 milers last year.
Today
3 mi WU 20:35 20F 17mph SSW wind
6:08(151) | 6:13(152) | 6:14(152) | 6:19(153)
recHR: 130-:28 | 120-:37 | 110-:56
Tuesday Feb 17
3mi WU 20:20 15F 7mph N wind
6:13(152) | 6:16(152) | 6:21(152) | 6:21(152)
recHR 130-:27 | 120-:34 | 110-:49
Today
3 mi WU 20:35 20F 17mph SSW wind
6:08(151) | 6:13(152) | 6:14(152) | 6:19(153)
recHR: 130-:28 | 120-:37 | 110-:56
Tuesday Feb 17
3mi WU 20:20 15F 7mph N wind
6:13(152) | 6:16(152) | 6:21(152) | 6:21(152)
recHR 130-:27 | 120-:34 | 110-:49
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.
Today
3mi warmup 20:40
5:54(152) | 6:04(152) | 6:07(153) | 6:09(153)
recHR 130-:34 | 120-:57 | 110-:80
12.30.2008
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!
Today
3mi warmup 20:40
5:54(152) | 6:04(152) | 6:07(153) | 6:09(153)
recHR 130-:34 | 120-:57 | 110-:80
12.30.2008
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!
Tuesday, December 30, 2008
1:07:20 :: 10 miles
Evaluation run. Lost a little bit of ground on this one. Ran it on the treadmill again, and got about the same pace numbers as last time, with the last mile a little bit slower than two weeks ago, and the recovery a few seconds slower as well. Didn't get a long run in either of the past two weeks, so I'm sure that had some effect. I'll post the numbers up in a nice table when I get a chance to pull the data off the watch.
3mi warmup 21:13
5:43(152) | 5:53(152) | 5:57(152) | 6:07(153)
recHR 130-:35 | 120-:49 | 110-:71
I have to pimp a project I have been invited to participate in. It's called Purple States - Economic Crisis Edition, and is located at purplestates.tv if you would like to check it out. Today is my day(!), so check out my video (and the others), learn something you didn't know about our wonderful economic engine, and crack jokes about my radio face in the comments. Cheers!
3mi warmup 21:13
5:43(152) | 5:53(152) | 5:57(152) | 6:07(153)
recHR 130-:35 | 120-:49 | 110-:71
I have to pimp a project I have been invited to participate in. It's called Purple States - Economic Crisis Edition, and is located at purplestates.tv if you would like to check it out. Today is my day(!), so check out my video (and the others), learn something you didn't know about our wonderful economic engine, and crack jokes about my radio face in the comments. Cheers!
Tuesday, December 02, 2008
7 miles :: Evaluation
Eval on the treadmill. Wanted to get a baseline on the treadmill, so no time like the present. Heat definitely makes a difference. I could tell that as I sweat more and got warmer, the pace to hold the 152HR stacked up pretty quickly. It will be interesting to see how this changes as (if?) I get more adapted to running indoors.
3 mile warmup @ 7:05 pace avg.
5:52(151) | 6:01(152) | 6:04(152) | 6:08(152)
Not real excited about the numbers, but it will be something to compare with treadmill evals in the future.
Over the past week, things have not been going well. Last Sunday, I got a pain around the front of my ankle six miles into a ten mile run. By the end of the run it was pretty sore, and it has taken a day off and a solid week of reduced mileage to get it under control. I was not able to manage more than 11 miles for a long run this week, which was disappointing. Hopefully, I will keep making progress and put whatever that problem is behind me over the next few days.
3 mile warmup @ 7:05 pace avg.
5:52(151) | 6:01(152) | 6:04(152) | 6:08(152)
Not real excited about the numbers, but it will be something to compare with treadmill evals in the future.
Over the past week, things have not been going well. Last Sunday, I got a pain around the front of my ankle six miles into a ten mile run. By the end of the run it was pretty sore, and it has taken a day off and a solid week of reduced mileage to get it under control. I was not able to manage more than 11 miles for a long run this week, which was disappointing. Hopefully, I will keep making progress and put whatever that problem is behind me over the next few days.
Tuesday, November 18, 2008
Evaluation Runs
I didn't have time to put these in a table this morning, but here is the collected eval data since getting out of the pool and back on to the roads.
October 8
3 mi warmup 20:43
5:58(152) | 6:00(152) | 6:03(152) | 6:08(152)
RecHR: :29(130) - :42(120) - :53(110)
October 22
3 mile warmup 20:32
5:57(152) | 6:02(152) | 6:02(152) | 6:06(153)
RecHR :26(130) | :38(120) | :46(110)
November 5
3 mile warmup 20:53
5:57(153) | 5:59(152) | 6:06(152) | 6:06(153)
RecHR :24(130) | :33(120) | :43(110)
November 18 (today)
3 mile warmup 20:49
5:55(152) | 6:03(153) | 5:59(152) | 6:03(153)
:28(130) | :33(120) | :45(110)
Today's results might skew a little bit due to colder weather requiring a jacket and pants. I was able to get away with shirt and shorts for the other three.
And, for comparison (since Mystery Coach mentioned it), an eval from early this year on the same course, in the same dress, and similar weather conditions as today (20F, 10mph wind).
January 28, 2008
3 mile warmup
5:55(151) | 6:02(152) | 6:06(152) | 6:07(152)
:29(130) | :37(120) | NR(110)
I never would have believed it without seeing it with my own eyes, but I appear to be in similar fitness to Jan/Feb of this year already. Shocking, considering the reduction of volume and speedwork this summer and fall. Yet more proof that I have no idea what is going on! Thank God for great coaching!
October 8
3 mi warmup 20:43
5:58(152) | 6:00(152) | 6:03(152) | 6:08(152)
RecHR: :29(130) - :42(120) - :53(110)
October 22
3 mile warmup 20:32
5:57(152) | 6:02(152) | 6:02(152) | 6:06(153)
RecHR :26(130) | :38(120) | :46(110)
November 5
3 mile warmup 20:53
5:57(153) | 5:59(152) | 6:06(152) | 6:06(153)
RecHR :24(130) | :33(120) | :43(110)
November 18 (today)
3 mile warmup 20:49
5:55(152) | 6:03(153) | 5:59(152) | 6:03(153)
:28(130) | :33(120) | :45(110)
Today's results might skew a little bit due to colder weather requiring a jacket and pants. I was able to get away with shirt and shorts for the other three.
And, for comparison (since Mystery Coach mentioned it), an eval from early this year on the same course, in the same dress, and similar weather conditions as today (20F, 10mph wind).
January 28, 2008
3 mile warmup
5:55(151) | 6:02(152) | 6:06(152) | 6:07(152)
:29(130) | :37(120) | NR(110)
I never would have believed it without seeing it with my own eyes, but I appear to be in similar fitness to Jan/Feb of this year already. Shocking, considering the reduction of volume and speedwork this summer and fall. Yet more proof that I have no idea what is going on! Thank God for great coaching!
Tuesday, June 03, 2008
1:04:00 :: 10 miles
Evaluation run. Easy three miles, then four miles at 152HR. I added today's workout to the table of results from earlier this year for comparison. Keep in mind, there was quite a difference in weather and dress.
Decent splits, though the times stacked a bit, and very comparable recovery. Not bad for two weeks after a marathon. Felt okay. A little fatigued during the warmup, and mile three felt harder than it should have, but otherwise a comfortable run. Stride was flat due to running no faster than 6:20 pace for two weeks.
| 12/18 | 1/1 | 1/15 | 1/28 | 6/3 | |
| Weather | 5F/3mph | -2F/16mph | -3F/19mph | 20F/9mph | 55F/11mph |
| WU Time | 22:00 | 20:09 | 13:43 | 20:35 | 20:46 |
| WU Dist | 3 mi | 3 mi | 2 mi | 3 mi | 3 mi |
| Mile 1 | 5:59(152) | 6:07(152) | 6:01(152) | 5:55(151) | 5:39(152) |
| Mile 2 | 6:08(152) | 6:11(152) | 6:11(152) | 6:02(152) | 5:47(152) |
| Mile 3 | 6:11(152) | 6:14(152) | 6:12(153) | 6:06(152) | 5:50(152) |
| Mile 4 | 6:14(152) | 6:11(152) | 6:10(153) | 6:07(152) | 5:56(153) |
| Rec 130 | :32 | :23 | :28 | :29 | :29 |
| Rec 120 | :44 | :34 | :34 | :37 | :37 |
Decent splits, though the times stacked a bit, and very comparable recovery. Not bad for two weeks after a marathon. Felt okay. A little fatigued during the warmup, and mile three felt harder than it should have, but otherwise a comfortable run. Stride was flat due to running no faster than 6:20 pace for two weeks.
Tuesday, March 18, 2008
1:00:00 :: 9.5 miles
Evaluation run. Nice morning--35F with a breeze. I was able to shed the jacket and wear just a thin pair of tights.
Mystery Coach changed this one up a bit. The last six or so evals have been at 152HR, but this one was moved up to 158HR to check in on marathon pace effort and recovery. Today's run had a calming effect on me after the 'MP' run from a few days ago. My fitness is better than I had thought (not that Mystery Coach hasn't been trying to convince me of that for weeks).
3 mile warmup (20:05)
5:32(158) | 5:40(158)
5:39(159) | 5:41(158)
:36(130) :47(120) 1:08(110)
2.5 mile cooldown
Legs felt good, turned over really well, but felt a bit tired during the warmup.
Mystery Coach changed this one up a bit. The last six or so evals have been at 152HR, but this one was moved up to 158HR to check in on marathon pace effort and recovery. Today's run had a calming effect on me after the 'MP' run from a few days ago. My fitness is better than I had thought (not that Mystery Coach hasn't been trying to convince me of that for weeks).
3 mile warmup (20:05)
5:32(158) | 5:40(158)
5:39(159) | 5:41(158)
:36(130) :47(120) 1:08(110)
2.5 mile cooldown
Legs felt good, turned over really well, but felt a bit tired during the warmup.
Tuesday, February 12, 2008
1:05:37 :: 10 miles
About what I expected, slightly slower pace, weaker recovery. Okay traction. Had to use the spikes. With colder, windier weather, and less traction, I would call this 'holding steady'
| 12/18 | 1/1 | 1/15 | 1/28 | 2/12 | |
| Weather | 5F/3mph | -2F/16mph | -3F/19mph | 20F/9mph | 4F/15mph |
| WU Time | 22:00 | 20:09 | 13:43 | 20:35 | 20:13 |
| WU Dist | 3 mi | 3 mi | 2 mi | 3 mi | 3 mi |
| Mile 1 | 5:59(152) | 6:07(152) | 6:01(152) | 5:55(151) | 6:04(152) |
| Mile 2 | 6:08(152) | 6:11(152) | 6:11(152) | 6:02(152) | 6:08(152) |
| Mile 3 | 6:11(152) | 6:14(152) | 6:12(153) | 6:06(152) | 6:07(152) |
| Mile 4 | 6:14(152) | 6:11(152) | 6:10(153) | 6:07(152) | 6:08(152) |
| Rec 130 | :32 | :23 | :28 | :29 | :32 |
| Rec 120 | :44 | :34 | :34 | :37 | :46 |
Monday, January 28, 2008
1:06:00 :: 10 miles
Evaluation run. A day earlier than planned due to some bad weather on the way. I figured I'd give up a day of recovery, but wouldn't need a facemask or a second layer of clothing, which I haven't had the luxury of skipping so far this year. Light winds and +20F this morning, versus a forecast of -2F and 25mph winds tomorrow. A no brainer.
| 12/18 | 1/1 | 1/15 | 1/28 | |
| Weather | 5F/3mph | -2F/16mph | -3F/19mph | 20F/9mph |
| WU Time | 22:00 | 20:09 | 13:43 | 20:35 |
| WU Dist | 3 mi | 3 mi | 2 mi | 3 mi |
| Mile 1 | 5:59(152) | 6:07(152) | 6:01(152) | 5:55(151) |
| Mile 2 | 6:08(152) | 6:11(152) | 6:11(152) | 6:02(152) |
| Mile 3 | 6:11(152) | 6:14(152) | 6:12(153) | 6:06(152) |
| Mile 4 | 6:14(152) | 6:11(152) | 6:10(153) | 6:07(152) |
| Rec 130 | :32 | :23 | :28 | :29 |
| Rec 120 | :44 | :34 | :34 | :37 |
Tuesday, January 15, 2008
40:06 :: 6.1 miles
Evaluation run, 6+ miles total, short on time this morning.
| 12/18 | 1/1 | 1/15 | |
| Weather | 5F/3mph | -2F/16mph | -3F/19mph |
| WU Time | 22:00 | 20:09 | 13:43 |
| WU Dist | 3 mi | 3 mi | 2 mi |
| Mile 1 | 5:59(152) | 6:07(152) | 6:01(152) |
| Mile 2 | 6:08(152) | 6:11(152) | 6:11(152) |
| Mile 3 | 6:11(152) | 6:14(152) | 6:12(153) |
| Mile 4 | 6:14(152) | 6:11(152) | 6:10(153) |
| Rec 130 | :32 | :23 | :28 |
| Rec 120 | :44 | :34 | :34 |
Tuesday, January 01, 2008
1:46:00 7:04 15/80
Two runs: evaluation run in the morning, 10 miles total, and another easy five on the treadmill in the afternoon.
| 12/18 | 1/1 | |
| Weather | 5F/3mph | -2F/16mph |
| WU Time | 22:00 | 20:09 |
| WU Dist | 3 mi | 3 mi |
| Mile 1 | 5:59(152) | 6:07(152) |
| Mile 2 | 6:08(152) | 6:11(152) |
| Mile 3 | 6:11(152) | 6:14(152) |
| Mile 4 | 6:14(152) | 6:11(152) |
| Rec 130 | :32 | :23 |
| Rec 120 | :44 | :34 |
Friday, September 14, 2007
44:20 :: 7 miles (w/4mi@5:43)
Evaluation run. Two mile warmup in 14:00, then four miles, trying to hit 5:42 for each to check HR and recovery.
5:43(148) | 5:42(153) | 5:43(153) | 5:44(153)
Recovered to 130 in :27, 120 in :33, and 110 in :45. The run felt really strong and easy overall. Nice recovery as well.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
5:43(148) | 5:42(153) | 5:43(153) | 5:44(153)
Recovered to 130 in :27, 120 in :33, and 110 in :45. The run felt really strong and easy overall. Nice recovery as well.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Thursday, June 07, 2007
1:05:00 :: 10 miles
Evaluation run. Fifty-six degrees with torrential rain, wind, and lightning. I almost had fun this morning. At points, I was at risk of enjoying myself. Yes, I'm being sarcastic. Three mile warmup in 19:53, about a minute faster than the workout I was trying to replicate. The wind and temperature were better than the March 19 workout today, but conditions overall were just as miserable.
That said, I frickin' pwned Mother Nature this morning. You could spend a lot of time bitching about the weather around here, and at the end of the day, it won't change a thing. Get out the door and own it.
I'm going to read that in a year (or tomorrow) and think, 'Man, you are a tool'. Right now it sounds good though. I'm going with it.
Anyway, I did a four mile evaluation, trying to hit 5:42-5:43 for each, to check the HR and general reaction to my marathon pace of several weeks ago. Here's the breakdown:
6/07: 5:43(158) | 5:43(161) | 5:41(165) | 5:39(167) | 120(:57) | 110(1:16)
3/19: 5:48(157) | 5:44(158) | 5:42(161) | 5:38(163) | 120(1:02) | 110(1:19)
The last mile the lightning was getting pretty bad (and very close based on the noise), so I think I must have subconsciously sped up. Other than the first mile, this ended up making the eval compare pretty well to the March 19 eval. Heart rates were up, but the recovery was slightly better, which was good to see. The legs felt good--no rigging up or tiredness. I think the best way to describe the reaction is, it felt just like the last four miles of this long run, except slower. Breathing was like the last few miles of that run, a bit too heavy for the pace. I would expect my legs to be burning with vents that high, but they felt very comfortable. Finished with a three mile jog on the treadmill in 22:30.
Good run overall. It felt good to put out some effort again after several weeks of easy running and days off.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
That said, I frickin' pwned Mother Nature this morning. You could spend a lot of time bitching about the weather around here, and at the end of the day, it won't change a thing. Get out the door and own it.
I'm going to read that in a year (or tomorrow) and think, 'Man, you are a tool'. Right now it sounds good though. I'm going with it.
Anyway, I did a four mile evaluation, trying to hit 5:42-5:43 for each, to check the HR and general reaction to my marathon pace of several weeks ago. Here's the breakdown:
6/07: 5:43(158) | 5:43(161) | 5:41(165) | 5:39(167) | 120(:57) | 110(1:16)
3/19: 5:48(157) | 5:44(158) | 5:42(161) | 5:38(163) | 120(1:02) | 110(1:19)
The last mile the lightning was getting pretty bad (and very close based on the noise), so I think I must have subconsciously sped up. Other than the first mile, this ended up making the eval compare pretty well to the March 19 eval. Heart rates were up, but the recovery was slightly better, which was good to see. The legs felt good--no rigging up or tiredness. I think the best way to describe the reaction is, it felt just like the last four miles of this long run, except slower. Breathing was like the last few miles of that run, a bit too heavy for the pace. I would expect my legs to be burning with vents that high, but they felt very comfortable. Finished with a three mile jog on the treadmill in 22:30.
Good run overall. It felt good to put out some effort again after several weeks of easy running and days off.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Tuesday, April 24, 2007
1:03:32 :: 10 miles
Evaluation run. Standing resting HR was 50 this morning, so I appear to be recovered, and I felt fresh as well. Easy three miles to warm up in 20:39, then four miles at 5:40-5:42 pace, trying to duplicate this workout to check progress. Each of these workouts comes on the third day after a significant workout, the first, a back-to-back MP series, and the second, a half marathon at MP with a fast finish. Here's a comparison:
March 12 - 5:42(157), 5:42(161), 5:40(162), 5:41(163) | 1:06(120), 1:28(110)
April 24 - 5:42(153), 5:41(157), 5:40(159), 5:41(159) | :42(120), 1:03(110)
Everything is better--heart rates are lower at the same paces, recovery is significantly faster, the legs feel strong and light, and the mind doesn't seem to concern itself with the effort. Put simply, this time it felt like a run rather than a workout.
I did notice the stride was a bit klunky this morning, which was expected after two easy days. I'm happy that it's consistent, and that I know I can do some light strides and a couple of moderately paced miles on that second day to get rid of the kinks without tiring myself. Also, during the cool down, I noticed somevery slight soreness in the quads and ITB areas--probably lingering muscle damage from the half. I've been religious about the cold baths after hard workouts, but I'll do another one today, which will hopefully help speed the mechanical aspect of recovery along.
Good day!
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
March 12 - 5:42(157), 5:42(161), 5:40(162), 5:41(163) | 1:06(120), 1:28(110)
April 24 - 5:42(153), 5:41(157), 5:40(159), 5:41(159) | :42(120), 1:03(110)
Everything is better--heart rates are lower at the same paces, recovery is significantly faster, the legs feel strong and light, and the mind doesn't seem to concern itself with the effort. Put simply, this time it felt like a run rather than a workout.
I did notice the stride was a bit klunky this morning, which was expected after two easy days. I'm happy that it's consistent, and that I know I can do some light strides and a couple of moderately paced miles on that second day to get rid of the kinks without tiring myself. Also, during the cool down, I noticed somevery slight soreness in the quads and ITB areas--probably lingering muscle damage from the half. I've been religious about the cold baths after hard workouts, but I'll do another one today, which will hopefully help speed the mechanical aspect of recovery along.
Good day!
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Monday, March 19, 2007
1:05:40 :: 10 miles
Evaluation run. Conditions were poor, traction was excellent. 30F with a 25mph wind gusting to 35mph. Ran the loop again, which exposed me to the NW wind for a full third of a mile stretch on each go around. According to the watch, I lost 6 to 8 seconds on each stretch into the wind, and would gain back only 3 or 4 seconds with the wind. For whatever reason, the wind never seemed to be at my back. The pace was all over the place. With each loop being .72 miles, the miles alternated being predominantly into the wind or with the wind. There was a four second difference between each set as you can see in the breakdown.
Three mile warmup in 20:32, then 5:48(157), 5:44(158), 5:42(161), 5:38(163). The 5:38 felt the best of the four, and the 5:42 felt the most uncomfortable. The first mile, the 5:48, I made the mistake of trying to relax into the wind and maintain effort rahter than pace, which immediately chewed up eight seconds that I never got back.
Recovery was the bright point of the day, coming down from a high of 164 to 120 in 1:02, and to 110 in 1:19. Three miles to cooldown on the treadmill in 22-ish.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Three mile warmup in 20:32, then 5:48(157), 5:44(158), 5:42(161), 5:38(163). The 5:38 felt the best of the four, and the 5:42 felt the most uncomfortable. The first mile, the 5:48, I made the mistake of trying to relax into the wind and maintain effort rahter than pace, which immediately chewed up eight seconds that I never got back.
Recovery was the bright point of the day, coming down from a high of 164 to 120 in 1:02, and to 110 in 1:19. Three miles to cooldown on the treadmill in 22-ish.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Monday, March 12, 2007
50:32 :: 8 miles (4 @ 5:41 pace)
Evaluation run. Traction and weather were good, 28F with a north wind at 6mph. Ran the same 1200m loop as before. The moon was just coming up as I started, in kind of an orange-yellow hue, with just the right amount of haze in the air to give it a soft, mysterious glow. Waning just less than half-full, it made for the perfect 'man in the moon' photo. I wished I had my camera.
Three mile warmup in 20:46, then four in 5:42(157), 5:42(161), 5:40(162), 5:41(163). Recovered to 120HR in 1:06, and 110HR in 1:28. Finished with one mile cooldown in 7:00.
The two evals I have done so far have been in strong contrast. The weather for the first was awful (-9F, 15mph wind), but the effort felt a lot stronger and generally better compared to today. Today I could tell I was fatigued during the warmup, and it really showed up during mile three and through the finish. Mile three and four really felt like a tempo run, especially in the breathing. I have to say, though, that the legs felt strong and willing all the way through the run. The tired feeling is definitely in the mind and body, but my legs seem willing to do whatever I put them up to.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Three mile warmup in 20:46, then four in 5:42(157), 5:42(161), 5:40(162), 5:41(163). Recovered to 120HR in 1:06, and 110HR in 1:28. Finished with one mile cooldown in 7:00.
The two evals I have done so far have been in strong contrast. The weather for the first was awful (-9F, 15mph wind), but the effort felt a lot stronger and generally better compared to today. Today I could tell I was fatigued during the warmup, and it really showed up during mile three and through the finish. Mile three and four really felt like a tempo run, especially in the breathing. I have to say, though, that the legs felt strong and willing all the way through the run. The tired feeling is definitely in the mind and body, but my legs seem willing to do whatever I put them up to.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Monday, March 05, 2007
1:19:25 :: 12 miles (incl. 4@5:42)
Evaluation run. Traction conditions were good, however weather was marginal. I was expecting 10F with a ten mile per hour wind, but instead got -9F and a 10mph wind, requiring a facemask and typical cold weather gear. Other than the facemask and an extra pair of gloves, the weight and restriction of my gear doesn't change until about 30 degrees, so at least that will be consistent from week to week for a while. The loop course was just under 1200m, and worked out to give me two loops where I was against the wind twice, and two loops with the wind twice, which produced about a two second difference that can be seen in the breakdown.
On to the workout. Three miles to warm up in 20:39, then four miles in 5:43(158), 5:41(161), 5:44(162), 5:40(164). The stretches against the wind created a bit of increased ventilation, which required about 400m out of the wind to recover the normal, relaxed breathing pattern. Overall, the run felt very strong, controlled, and relaxed. Twice the distance would have been a challenge, and three times the distance would have been a race effort. I think. =)
Recovery was good. Walking normally, 120 was reached in 1:00, 110 in 1:22, and 105 in 1:49. The heart rate then leveled out around 105-107.
Finished jogging back to the house then added 4.5 miles on the mill at 7:00 pace. Felt really smooth during the cooldown, and very energetic. Not at all like I just ran hard for 23 minutes. Excellent run.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
On to the workout. Three miles to warm up in 20:39, then four miles in 5:43(158), 5:41(161), 5:44(162), 5:40(164). The stretches against the wind created a bit of increased ventilation, which required about 400m out of the wind to recover the normal, relaxed breathing pattern. Overall, the run felt very strong, controlled, and relaxed. Twice the distance would have been a challenge, and three times the distance would have been a race effort. I think. =)
Recovery was good. Walking normally, 120 was reached in 1:00, 110 in 1:22, and 105 in 1:49. The heart rate then leveled out around 105-107.
Finished jogging back to the house then added 4.5 miles on the mill at 7:00 pace. Felt really smooth during the cooldown, and very energetic. Not at all like I just ran hard for 23 minutes. Excellent run.
Run Two | Weather | Supplemental | Nutrition | Sleep | Injury
Subscribe to:
Posts (Atom)