Well, I finished the Charlevoix "10k" in 59:22 according to my HRM, which is my best time yet! I checked out my distance with my Polar though, and it was around 6.427 miles. I know that they can be off, but I ran this race much better than any of the others, and was actually a little upset at the 59:22 time. Oh well! All you can do is gauge against the results next year! I did have one problem in the race at a rather long incline just before mile 5. (great place to put that) I ended up walking up some of that. I posted my heartrate log from the run and you can see exactly where that happened. I was surprised it also posted my water-stops, although those are really only visible by the drop in cadence.
Corey did good too, beating her previous best time!
To recap, here is what I did this week:
Monday - 3 mile tempo run - 25:17 Tuesday - Intervals - 10x400 at 7:03 with 45 sec rest Thursday - 3.5 miles easy - 35:00 Saturday - Charlevoix 10k - 59:22
I had to work out of town this week, so I missed two days of running.
Monday - Intervals: 10x400 @ 7:03 pace. Total of 40 minutes with warm-up and cool down as well as 45 second recovery in between 400's.
Tuesday - 4.2 miles at an average of 9:00ish pace. The 1st split @ mile 1 was 9:18 but includes some warmup, the 2nd mile was 9:09, third was 9:05 and 4th was 8:27.
Saturday - 8.2 miles with Corey at the around 11ish pace. It was very warm today (had to near 80) so the run was significantly more difficult at the same pace. We also did not hydrate like we should have. (that won't happen again)
A week from today is the Charlevoix 10k that we are both running in. I'm going to have a look over of the course on Tuesday and see how "rolling" it is. This will be the last 10k race of the season most likely, and we will switch to 5k races through the summer.
This is my record retrieved from my new Polar from my 7 mile run on Saturday. I ran with Corey, so we ran an easy pace. She wants to get up to 10 miles non-stop on a run, and I told her the best way was to start off slow and make sure she can do it. She can then worry about how fast she can do it in!
I have decided to start posting blog's once a week instead of everytime I do something related to running; otherwise I would be on here forever. This week, I did the following.
Monday - 4.0 total - 2.5 miles intervals (400x10 @ 7:13) 45 second rest. Warm up/cooldown jog included.
Tuesday - 4.1 miles 41 minutes. Easy run.
Wednesday - 4.1 miles 41 minutes. Started at +10:00 mile and increased speed each mile.
Thursday - 4.0 miles - 39 minutes. Easy run.
Friday - Off
Saturday - 7.0 mile run with Corey. 1 hour and 16 minutes. We could have gone further and faster but didn't want to push it and we were running it together. Hope to add a mile in a week.
I think this schedule is going to work pretty good. I'm going to increase the long runs to 10 miles until the half marathon training kicks in.
Today I did my intervals. Last time, I did 10x400 @ a 7:30 pace with about a minute cooldown in between each one. This time, I did the same 10x400, but @ a 7:13 pace and only 45 seconds cool down in between each. I did my warm up run before; about a 1/2 mile or so @ a 10:00ish pace. I also ran around a half mile after the intervals @ a 10:00 pace. Next time I may go down to a 7:00 pace, but that will be it for awhile. I don't think I go much faster without seriously pushing it. It was hard enough today to do it today.....there was sweat flying around everywhere! We will see what the 7:00 pace does. I haven't really finished the intervals with nothing left, which is where I'd like to be near. I also haven't done intervals every week.....so Ill just have to see how my body handles it.
Tomorrow, an easy 5 mile run is scheduled. (and I mean easy!) with a quicker change up tempo 6 miler on Wednesday, and a 3 mile tempo on Thursday. Friday will be off and Saturday should be an 8 mile long run! I will have the new Polar by tomorrow, but be able to use it until probably Wednesday. Ill have that info, but all of this weeks runs until the weekend will be on the treadmill. I'd rather have the data from an actual outside run.
I haven't posted in a few days, so thought I would catch up. I was out of town for business, and ran a 5 mile easy run at the hotel on the treadmill June 4th. This went pretty smoothly; I just kept it at a 9:30/min pace. Yesterday, June 6th, I ran 8 miles at a very easy 10/min pace. I wanted to see how far I could go with the pace, and could have gone much further, but didn't want to jump the distance too far in one week. I need to concentrate a little harder on making the long runs on Saturday easier. I have been trying to hammer them out like they are races instead of it just being an easy run.
I mentioned I was getting a new HRM. Well, I finally ordered it and should have it in time (and figured out) for my 6-8 mile run this weekend. My wife and I will probably run a 6.2 mile route through the VASA trail here where I live. Its a pretty hard run, and I want to see if the elevation changes are picked up.
Lastly, a new pic of me at the finish of the Cincinnati Flying Pig has been posted. This course was more rolling then the Bayshore as you can see by the expression when I was done. Next year, I'll run the half marathon there and see if that is similar.
Today I ran a tempo six miler. I started off at a 9:30 pace and kept increasing it. I ended up with a total of time of 53:22. My best time this year, at least in training was 53:15. I probably could have done a little better, but am supposed to run an easy 5 miles tomorrow and six again on Thursday. (again easy....like 9:30-10:30 a mile) Today's run was a little odd though. My right leg seemed to want to almost fall asleep from 1.5 to about 2.25 miles. This has happened a couple times since I got my new shoes, and usually on the treadmill. Also, my left foot was aching pretty bad up until 3.5 miles, and then the pain mysteriously vanished. Ill have to keep an eye on both things and make sure its not a symptom of something worse.
On a different note, I may have mentioned before, but I usually use a HRM for running. My wife got me a Polar HRM for my birthday this year (I picked it out) and unfortunantly, I didnt do enough research on it. I only used the new one a couple times, so am going to return it and get a Polar RS800 G3. This particular HRM will do just about everything. It has an altimeter in it (and GPS) so you can not only get accurate mileage/pace on a run, but can see how your handling hills and descents and get measurements for those inclines and declines. I will also get the footpod for treadmill training. I cannot wait to try it out! Ill give a rundown of how it works and post one of the graphs you can create in the software that comes with it on the first six miler after I get the watch.
Lastly, I have a picture from Cincinnati's Flying Pig 10k my wife had framed. (1st 10k) Ill see how it will scan in and post it this weekend.