Showing posts with label medium run. Show all posts
Showing posts with label medium run. Show all posts

Wednesday, March 07, 2007

Wow, I had a really great run today!

The two-hour run I made to day was one of the best I've had in quite a while. It took me about 3 miles to get warmed up, but then my body wanted some speed and I just let it go. I had my Garmin GPS set for 1/4 mile splits, and my fastest split was 10:31. I had quite a few around 11:00 - 11:30 and quite a few rest splits around 12:00 - 12:30. I slowed to a 13 or 14 minute pace for the last 20 minutes so my body could cool down.

The temperature was in the low 60s, the air was clear, and it was a beautiful spring day.

Wednesday, February 28, 2007

A great 2 1/4 hour run with no muscle cramps!

During my run on the Parkway, I focused on my legs, and they felt pretty good. As a check, before I left home I felt both hams, and they felt the same. I was thus hopeful that I would have a nice run. It was a good run! I've been sleeping well, and my wakeup HR this week has been 48-50.

The temperature during my run was about 40 (F), and there was a 5-7 mph tailwind going out and headwind coming back. I felt fine going out with one layer, a long-sleeve T-shirt, but coming back, with the headwind, I felt cold and put on my nylon wind breaker that I had tied around my waist. I wore shorts, but with the wind I wish I'd worn my long pants.

I only saw a 3 or 4 people on the Parkway. I guess the rest of the "regulars" were home enjoying their warm houses.

Wednesday, February 14, 2007

A better than great two-hour run

My wakeup HR was 50, I felt great, and I had a great two-hour run. I ran faster than last week and did about 11 miles. I didn't push to go faster; my body just did it on its own. I ran at about the same pace that I was running last Fall before the cold weather set in. The temperature was in the mid 40s (F), the sky was sunny with clouds, and I enjoyed the run! I had a 7-8 mph tailwind going out and a corresponding headwind coming back. The headwind took extra energy, and I was glad to make it back without having to take extra walking breaks.

Saturday, February 10, 2007

Going to increase my two-hour run

During the winter I ran a weekly 2 1/2 hour long run (12-13 miles) and a 2 hour medium run (9-10 miles). About 3 weeks ago, I converted the long run to a one-hour speed run, initially focusing on fartleks. I've been concerned that I might be losing my ability to run more than 10 miles, and I've decided to slowly add half an hour to the medium run. I'll add 5 minutes per week, and in 6 weeks that run will be up to 2 1/2 hours (12-13 miles). In doing this, I'll be adding stress to my body from two sources (speed and distance). I usually only add stress from one source at a time, but I'm hoping that the stress from the small 5 minute increment won't overload my body. We'll see.

Thursday, February 08, 2007

Happiness is a great two-hour run

I had a great run today! Even though my wakeup HR was 54, I had more energy than Tuesday, and I ran for my planned two hours. The temperature when I began was in the low 60s (F), but it was in the mid 40s (F) when I finished after sundown with just a half hour left before darkness. I was glad to be done, because my only layer was a summer T-shirt, and as soon as the sun sent down, the temperature dropped. My body and legs felt fine, but my arms became cold. I have several thick long-sleeved T-shirts, but I don't have any thin long-sleeved T-shirts.

Twice during the run, once going out and once coming back, I counted the number of times my left-foot hit the ground, and the count was 46 both times. That is the same number I had Tuesday in the rest phase of my cadence drills.

Wednesday, January 24, 2007

And better than last week

I ran for two hours on the Parkway and had a great run! I went about a quarter mile further than I did last week and enjoyed the run. I felt sluggish during the first three miles, but felt fine after that. That first part was my "warm-up" phase. My kick at the end was shorter but faster than yesterday, almost a sprint for about 200 feet.

The temperature was 33 (F) when I left. I returned at about the same time I did yesterday, after the sun had set. My wakeup HR was 55, high due to two nights of insufficient sleep last week. I've been sleeping well this week.

Wednesday, January 17, 2007

Another great two-hour run

I ran for two hours along the Parkway and covered 9.15 miles. I had a 30-second negative split, and I really enjoyed the run. I felt great during the run and after I finished. When the sun went down, I had about a mile and a half left, but there was enough light after sundown so I could see the path ok. I threw in a short kick at the end of the run.

The temperature was in the mid 20s (F) when I left home and 18 (F) when I returned. We still have 1 - 2 inches of snow on the ground, but the path is clear of ice and dry. The low last night was 4 (F).

Wednesday, December 27, 2006

One down, one to go

I ran for two hours this morning on the Jordan River Parkway. I was still tired from my run yesterday, so I took walking breaks every half-mile instead of every mile. There was a light sprinkle of rain during the first half of the run due to a storm-front that is passing through the area. According to the weather forecast, we may get a couple of inches of snow tonight. The temperature was in the low 40s during the run. My wakeup HR was 49.

Yesterday I mentioned I had two runs left for this year. This run makes one down, and I have one more run that will close out the year 2006. It has been a good year!

Wednesday, December 20, 2006

Wow, what a run!

I ran for two hours on the Jordan River Parkway, and had a great run. South Jordan City and Riverton City had the snow cleared from the path, except for a couple of access points. On the way out, I ran at the comfortable pace I used yesterday, and on the way back I ran slightly faster. It was on the way back that I experienced the feeling of cruising down a highway as if I could drive forever. I don't get that feeling often as I run, and it is a cool feeling. My energy level was higher than it has been lately, due in part to my getting 8 hours sleep the past couple of nights. My wakeup HR was a bit high (51) this morning, but I still felt great.

As I was finishing the first half and was nearing my turn-around point, I started feeling cold, indicating my body wasn't generating enough heat to keep me warm and propel me down the path. Twenty-four years ago while running marathons, I learned that I would start getting cold after an hour, and that was my experience today. At my turn-around point, I stopped and swallowed an e-Gel pack. I didn't feel cold any more as I continued my run. I ran 9 miles and probably burned about 1000 calories due to the distance and the cold temperature. The e-Gel gave me 150 calories, so I burned a net of about 850 calories during the run. I've been eating more food, via grazing during the day, so I think (hope) I had enough food before I left for the run.

I ran in the late afternoon, and it was just getting dark when I finished. I was glad to finish before it got really dark, because there were patches of ice on the path from melting snow, and I was able to see the ice and skirt around it. The temperature when I left home was 27 (F) and 18(F) when I returned.

Wednesday, November 22, 2006

Had a great 2-hour run

I ran for two hours on the Jordan River Parkway. I still had to run against a headwind, but it wasn't as strong as it was yesterday and Monday. I slowed down on the way out so I would be running at my comfortable pace, and I ran faster on the way back for the same reason. My pace varied from about 11:30 to 12:30. I had two e-Gel, one at the beginning of the run and one at the turn-around point.

My wakeup HR was 48. The temperature was 57 (F) when I left and about 60 (F) when I returned. The sky was cloudy with just a bit of sun breaking through. A great day for this late in the fall.

Wednesday, November 15, 2006

A comfortable two-hour run

My wakeup HR was 46 this morning, and I felt fine during my stretches. As I left home to do my run on the Jordan River Parkway, I looked forward to a great run. I wasn't disappointed! I ran at a comfortable pace and felt pretty strong during the run.

My first mile was 11:05, a bit fast for the 10-15 mph headwind that was blowing, so I slowed down for the next few miles. I ran a pace of about 12 minutes for those miles. During my return, I had a tailwind, and I went a little bit faster, probably around 11:30 miles.

There weren't many people on the path. Except for a man feeding the ducks, I didn't see any others during my 5-mile leg out, but I saw a few on my leg back. The temperature was 30 (F) when I got up and 38 (F) when I left home. When I returned, the temperature was in the 40s (F).

Wednesday, November 01, 2006

A good two-hour medium run

I ran the Jordan River Parkway for two hours. Here are my splits.

Mile 1 11:48
Mile 2 11:32
Mile 3 12:48 (walked up the big hill into the residential area)
Mile 4 11:18
Mile 5 11:48
Mile 6 12:11
Mile 7 12:38
Mile 8 12:38
Mile 9 13:13
Mile 10 12:50

You can see where I began getting tired. Also, during the last four miles, I took longer walking breaks. I could tell when I did my stretches this morning that I was a bit tired. I tried to start at a slower pace, but considering my condition when I did my stretches, I should have gone even slower. I'm getting to the point where anything slower than a 12:00 pace seems almost like I'm walking. This is a good sign, because it shows my body is getting used to a faster pace than I've done during the past year. Also, I only had about 6 hours sleep last night due to putting two new disks (Raid 1) in my Macintosh that I use for video work, and that may have influenced the run.

Wednesday, October 04, 2006

My body needed a 3-mile warmup, but then...

I ran my two-hour medium run this morning. During the first 3 miles, I didn't feel very energetic, and I ran about 12:30 miles. By the time I reached mile 4, I was running a faster pace, and I maintained that pace for the rest of the run -- my body actually increased the pace during the last mile. The total run was about 9.5 miles, and my return was about 45 seconds faster than my going out, giving me a slight negative split. As with past runs, I didn't try to run faster; I just let my body find its own pace.

The temperature was in the mid 50s (F), and the sky was overcast with bits of sun here and there. Just as I opened my car door to return home, it started to sprinkle. We had a nice rain last night and should have more for the next two days. There was a 5-10 mph head wind going out and corresponding tail wind coming back. That tail wind really felt good on my back and neck, and I appreciated the slight push it provided.

My wakeup HR was 50.

Thursday, September 28, 2006

1 = 2, right?

My wakeup HR was 48, and I felt pretty good. I left for my two-hour run, but after a mile I could tell I was tired and I slowed down. That didn't help, and after 2 miles I was still tired. I turned around after half an hour and aborted the run, giving me an hour run instead of the two hours I had planned. I could have forced myself to finish the two-hours, but that would have made me tired for my long run on Saturday. I think I was tired this morning because of not sleeping well Monday and Tuesday nights. I did sleep well last night.

Wednesday, September 20, 2006

A great but slower two-hour medium run

My wakeup HR was 52, and I could tell my body was still tired from the sleep deprivation yesterday. I slept well last night, but my body usually needs several days to recover from a lack of sleep.

I ran my two-hour medium run along the Jordan River Parkway at a slower pace than I used last Saturday. This illustrates the wisdom in running LSD with a time base instead of a distance base. If I had run a particular distance this morning, I would have (a) pushed myself to complete the distance, thus going beyond the capabilities

Saturday, September 16, 2006

A great two-hour medium run

Based on my run this morning, I would say that I'm out of my slump! My wakeup HR was 50 and I felt great. I breezed through my 30 situps so I knew my body was ready for a good run. At the half-hour point, I felt strong, so I went for another half-hour and then turned around. When I turned, I could tell that I had a touch of tiredness and that I should head back. I slowed my pace a bit on the way back, but I felt fine.

I hope I didn't overdo it by running for two hours. If I did, I may come down with a cold or I may go into another slump. If I get good sleep over the weekend, I'll hopefully be ok. If all goes well, Monday will be an hour rest run, and Tuesday will be a half-hour rest run. Wednesday will be another two-hour medium run, and next Saturday will be a 2 hour 45 minute long run that will be close to 13 miles.

The temperature was 44 (F) when I left for the Jordan River Parkway. The sky was cloudy with patches of sun. The temperature was 48 when I returned. We're in the middle of a cold front (lots of rain yesterday), and it will be back in the 80s (F) by Tuesday.

Saturday, September 02, 2006

I felt like I was in Heaven this morning

I had a wonderful 90 minute run this morning. The temperature was in the low 80s with a slight breeze, and I really enjoyed the run! It's days like this that make it all worth while. I forgot to measure my wakeup HR, but I felt fine. When I got home, I ate a couple of boiled eggs so I would have some protein to help my recovery.

I drank 12 oz of water and 20 oz of Gatorade during the run. I don't know how fast I ran, but it was a decent pace that felt "just right".

Saturday, August 26, 2006

A great end to my recovery week

My wakeup HR was 47 and I felt great! I ran for an hour and 20 minutes and let my body dictate my pace. I was out early, before the sun came up, and the temperature was in the high 50s (F). There were clouds in the sky, and I didn't have a lot of sun. I drank about 16 oz of liquid, and that was about right.

During this week, I ran about half the time that I will run in my "normal" weeks. If I feel fine on Monday, I'll run the full hour. Tuesday is still a short run, and I'll run half an hour again. Wednesday is my medium run, and I'll do 2 hours. Saturday is my long run, and I'll do three hours. This will by my "normal" week. I'm assuming, of course, that I feel fine all week. If I don't, I'll reduce my time and take another recovery week.

I saw the "family" of quail again. Those chicks sure are cute.

Training Graphs

Wednesday, August 02, 2006

A negative split and a new PB for my 10-miler

I ran the 10 mile medium-run in 2 hours 35 seconds, a new PB for that training run. I ran faster during the last quarter mile to see if I could break two minutes, but I didn't quite make it. That time extrapolated to 13 miles is 2:36. The 2 hour time includes 1-minute rest stops after each mile.

When I left home to drive to the Jordan River Parkway, the temperature was 59 (F), and when I returned it was 72 (F). A relatively cool day for this time of year, although my T-shirt was soaked with sweat when I finished. My wakeup HR was 51, and I felt a bit tired during the first couple of miles. I ate a banana just before I left, and that may have slowed me down. My time for the first mile was 13 minutes and about 40 seconds, a full minute and a half slower than my average for the whole run. Now that I'm going faster, I'm beginning to question the wisdom of eating anything before I run.

I ran most of the way up the big hill on the north side of the detour through the neighborhood but walked the last 50 feet to reduce the stress on my body. However, I ran up the hill on the south side of the neighborhood. That hill is shorter but steeper than the one on the north side. This was the first time I've run up the south side. I doubled my breathing rate and went right up the hill. I'm sure the lower temperature helped a lot.


I checked my urine when I got home, and my drinking 40 oz of liquid (half water and half Gatorade) was about right. The urine was a light yellow, a bit darker than normal, indicating a slight dehydration but ok.

It's now 4 pm and the temperature is up at 80 (F).

Saturday, July 15, 2006

Ran 11 miles today

The weather forecast for today was for 100+ temperatures, so I went to bed earlier last night and got up earlier for my reduced long run. When I left home about 7:30 am, the shade temperature was about 74 (F). When I returned the shade temperature was 86. My wakeup HR was 52.

I ran the Jordan River Parkway and enjoyed the cooler morning air. There was a light breeze blowing, and a lot of runners, walkers, roller bladers, and bikers were out. I ran the 11 miles in 2 hours 21 minutes for an average pace of 12:49, including walking breaks and a brief stop to watch an artist work on her painting of a marsh. That finishing time extrapolated to 13 miles would be 2 hours 47 minutes, a bit faster than my 12 mile run on Wednesday and my 13 mile run a week ago. I didn't make any effort to go faster. I just let my body dictate the pace.

I didn't eat any food before I left home, because I wanted to test my theory from last week that eating food just before I leave puts a burden on my body and causes me to run slower. I felt tired during the run, and I can't draw any conclusions about not eating food. Two nights ago, I didn't get enough sleep, and that may have been a factor, too. I did sleep well last night, but it usually takes several nights of good sleep to overcome the handicap of a night of insufficient sleep.

Since I began running on the Parkway, I've noticed an interesting phenomena about human nature. When I pass a group of walkers/runners going the opposite direction, I always smile and say "Hi". The women usually return the greeting. The men, however, usually don't say anything.

I only have three more Saturday long runs before my taper week and the half marathon on August 19. The time is going fast.

Training Graphs