Sunday, August 31, 2008
August Re-Cap
After taking the first two weeks of August off completely I managed a 12-mile week and then an 18-mile week. Nothing longer then 5 miles. Just what I was supposed to do.
Thursday, August 21, 2008
Treading Water
August started with some planned minor surgery and a 2-week layoff.
Got the Ok to resume running and so plan on 3 weeks of easy running: a 50% week this week, a 75% week next, and then back to where I was at the end of July. And that will be it for August.
Got the Ok to resume running and so plan on 3 weeks of easy running: a 50% week this week, a 75% week next, and then back to where I was at the end of July. And that will be it for August.
Sunday, August 3, 2008
July Re-Cap
July marked the start of my first 24-week "season". The goal will be pretty much to build a base, add some T-pace running after a bit, increase the length of my weekly long tun, make some progress on monthly (roughly) 1-mile time trials, and get in a couple 5K races, probably Thanksgiving and New Year's Day.
Weekly milage for the month was 16,15,17,21,17 for mostly 3 runs plus a competitive soccer game (counting as 5-miles) for most weeks.
I did a mid-month time trial on the treadmill running for 8 minutes at 8.7 mph (6:54 pace) and a 2% incline. This didn't feel that hard but about an hour afterwards I had to take a nap. I'll use these 8-minute runs on the treadmill eash month or so to establish that I'm making progress. I like the treadmill for this because it will prevent me from making too much progress and over dong things (assuming I choose an appropriate pace).
I got in 1 T-pace run: 1.25 miles easy, 2.5 miles in 20 minutes @ 8:00 pace, finishing with 1.25 miles easy. It felt really good to get this kind of run in.
The last run of the month was an easy 7-miler: 8:48 pace out, 8:58 back. I hadn't run as far as 7 miles in many years and this was a good bit faster than my suggested easy pace of 9:31. I was a bit heavy legged the last 1/2 mile or so but my pulse was within the right range and afterwards I felt fine.
I got in a good number of days on core strength work, usually 2 days a week.
I started the month weighing 162 and finished at 159.
All in all very good progress for month number 1.
Weekly milage for the month was 16,15,17,21,17 for mostly 3 runs plus a competitive soccer game (counting as 5-miles) for most weeks.
I did a mid-month time trial on the treadmill running for 8 minutes at 8.7 mph (6:54 pace) and a 2% incline. This didn't feel that hard but about an hour afterwards I had to take a nap. I'll use these 8-minute runs on the treadmill eash month or so to establish that I'm making progress. I like the treadmill for this because it will prevent me from making too much progress and over dong things (assuming I choose an appropriate pace).
I got in 1 T-pace run: 1.25 miles easy, 2.5 miles in 20 minutes @ 8:00 pace, finishing with 1.25 miles easy. It felt really good to get this kind of run in.
The last run of the month was an easy 7-miler: 8:48 pace out, 8:58 back. I hadn't run as far as 7 miles in many years and this was a good bit faster than my suggested easy pace of 9:31. I was a bit heavy legged the last 1/2 mile or so but my pulse was within the right range and afterwards I felt fine.
I got in a good number of days on core strength work, usually 2 days a week.
I started the month weighing 162 and finished at 159.
All in all very good progress for month number 1.
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