Thursday, June 26, 2008
6/25 9 miles 1:03:40
Ran at night and felt pretty good. It seemed like we were going a lot faster than we were but I guess not. Felt a litle tired towards the end of the run but other than that no thing. Why is it that night runs always seem fast but aren't? HR 141. 4 BPM slower than two days ago at the same pace.
Tuesday, June 24, 2008
6/22 1o miles 1:18:00 ish.
Don't really know how long I went but I ran 6.5-7 real easy and then played soccer for about an hour. I counted the soccer as another couple of iles being that I was running up and down the field for an hour. Great day outside for everything.
Week Total: 57.5 miles
6/23 8 miles 57 min. Wow was I sore from soccer yesterday. Nice and easy heart rate was low and so I can tell that I was recovered but just pretty sore.
6/24 7 miles 49 min. Even worse than yesterday. My back hurts and my hamstrings are really hurting. Everything sarted too loosen up towards the end of the run hopefully by tomorrow hings will be back to normal. A couple of more weeks until the real workouts begin. Thats right multiple workouts a week and more mileage on top of that. Things are getting real, real fast.
Don't really know how long I went but I ran 6.5-7 real easy and then played soccer for about an hour. I counted the soccer as another couple of iles being that I was running up and down the field for an hour. Great day outside for everything.
Week Total: 57.5 miles
6/23 8 miles 57 min. Wow was I sore from soccer yesterday. Nice and easy heart rate was low and so I can tell that I was recovered but just pretty sore.
6/24 7 miles 49 min. Even worse than yesterday. My back hurts and my hamstrings are really hurting. Everything sarted too loosen up towards the end of the run hopefully by tomorrow hings will be back to normal. A couple of more weeks until the real workouts begin. Thats right multiple workouts a week and more mileage on top of that. Things are getting real, real fast.
Saturday, June 21, 2008
12.3 miles 1:31:16
Run with the Ninja Club this morning out at Turtle River. It was the longest run that I have had in about a month and a half. Felt really good even at the end so that is promising. I can't wait until the races start coming around again. I am really looking forard to some of the longer races since that seems to be my forte. HR 156 little high but we went long and the hills kill.
Friday, June 20, 2008
The two week update
It has been a busy couple of weeks and there is really no excuse to why I have not been updating. But here is what has gone on over the last few weeks and where I am at right now in my training.
6/8 4 miles 29:00 recovery run
Week total 50.25 Good first week
6/9 7 miles 52:50 real easy morning run. HR 139 alright
6/10 5.5 miles 39:20 first run in San Diego. Hills and got lost a little bit. HR 144 alright
6/11 Off No reason other than I was kind of lazy and tired from the conference
6/12 11 miles 1:20:00 A guess on how far it was and the time it was but it was probably close to that. I got lost for quite awhile in SD and went a little farther than I wanted to.
6/13 6.25 miles 43:50 Got off the plane and home and started running right away. Felt alright for spening most of the day in airports and planes.
6/14 10 miles 1:09:52 Easy long run with all of the boys on Saturday. Felt good through about 7 then started to feel like crap. Probably the 11 miler I did two days ago combined with the jet lag. Avg HR 158 HIGH
6/15 7 miels 48:03 Felt not the greatest. HR 161 really high for the pace.
Week total 46.5 miles Would have been high without the day off obviously.
6/16 7 miles 49:00 Watch was dead and it felt like a good run.
6/17 6 miles 43:54 Morning run before the big camping trip. Felt like crap but it ended fine.
6/18 8 miles 55:11 Day after the camping trip...yikes was I hung over today. HR 151 High for the pace.
6/19 8 miles 51:48 First workout of the post college season. 2 miles warmup, 5 mile tempo, 1 mile cooldown. It felt really good for how not that great I have been feeling all year thus far. could have been faster and they will get faster but it is good to get the first one out of the way and know what you are capable of. Here are the splits for the tempo
6:14(155) 6:06 (163) 6:00(165) 5:57(167) 5:37(174)
Recovery 155-:29 145-:41 135-:55
These seem to be quite fast for recoveries so I may change the numbers to get a better idea of how well I am recovering from workouts. Probably going to start doing 150, 140, 130. These numbers may have also been so quick due to the fact that I didn't run all that fast. I got done and felt like I could have done the same thing again and even faster. A good sign I guess.
6/20 7 miles 47:40 This run felt really slow but was pretty fast paced. Itmust be that first workout that really gets you back to where you should be. I was a little tired towards the end but I felt like crap as well. So hopefully this is the turning point back to where I want to be at fitnesswise. HR 146!!! Back to were it should be at and maybe still a little high.
The races are coming up soon. 4th of July 10k. Goal pace 5:45, kind of a tempo but I am not needing to run really fast right now. I would like to beat my pathetic time from last year of 35:10 ish but we will see. I want to run 5:40:50 for the first 4 miles at least and then see what happens over the last 2.2. Hopefully I can hold about 5:40-45 for the first 4 and then 5:30 followed by 5:20 for the last. That should put me right around the 35 min range and I would be fine with that for now. More on later race plans later.
6/8 4 miles 29:00 recovery run
Week total 50.25 Good first week
6/9 7 miles 52:50 real easy morning run. HR 139 alright
6/10 5.5 miles 39:20 first run in San Diego. Hills and got lost a little bit. HR 144 alright
6/11 Off No reason other than I was kind of lazy and tired from the conference
6/12 11 miles 1:20:00 A guess on how far it was and the time it was but it was probably close to that. I got lost for quite awhile in SD and went a little farther than I wanted to.
6/13 6.25 miles 43:50 Got off the plane and home and started running right away. Felt alright for spening most of the day in airports and planes.
6/14 10 miles 1:09:52 Easy long run with all of the boys on Saturday. Felt good through about 7 then started to feel like crap. Probably the 11 miler I did two days ago combined with the jet lag. Avg HR 158 HIGH
6/15 7 miels 48:03 Felt not the greatest. HR 161 really high for the pace.
Week total 46.5 miles Would have been high without the day off obviously.
6/16 7 miles 49:00 Watch was dead and it felt like a good run.
6/17 6 miles 43:54 Morning run before the big camping trip. Felt like crap but it ended fine.
6/18 8 miles 55:11 Day after the camping trip...yikes was I hung over today. HR 151 High for the pace.
6/19 8 miles 51:48 First workout of the post college season. 2 miles warmup, 5 mile tempo, 1 mile cooldown. It felt really good for how not that great I have been feeling all year thus far. could have been faster and they will get faster but it is good to get the first one out of the way and know what you are capable of. Here are the splits for the tempo
6:14(155) 6:06 (163) 6:00(165) 5:57(167) 5:37(174)
Recovery 155-:29 145-:41 135-:55
These seem to be quite fast for recoveries so I may change the numbers to get a better idea of how well I am recovering from workouts. Probably going to start doing 150, 140, 130. These numbers may have also been so quick due to the fact that I didn't run all that fast. I got done and felt like I could have done the same thing again and even faster. A good sign I guess.
6/20 7 miles 47:40 This run felt really slow but was pretty fast paced. Itmust be that first workout that really gets you back to where you should be. I was a little tired towards the end but I felt like crap as well. So hopefully this is the turning point back to where I want to be at fitnesswise. HR 146!!! Back to were it should be at and maybe still a little high.
The races are coming up soon. 4th of July 10k. Goal pace 5:45, kind of a tempo but I am not needing to run really fast right now. I would like to beat my pathetic time from last year of 35:10 ish but we will see. I want to run 5:40:50 for the first 4 miles at least and then see what happens over the last 2.2. Hopefully I can hold about 5:40-45 for the first 4 and then 5:30 followed by 5:20 for the last. That should put me right around the 35 min range and I would be fine with that for now. More on later race plans later.
Saturday, June 7, 2008
10.5 miles 1:14:20
Great run with a group of seven of us. We were going to go out to Turtle River but it didn't happen due to all of the rain that we have gotten over the last couple of days. Hopefully next week we will be able to get out there. HR was a bit high (152) today even for the slow pace that we were running. I felt strong but I felt it towards the end of the run so I think I am going to stay right where I am at right now for mileage and just let the fitness come back when it does.
Friday, June 6, 2008
7 miles 49:00
Today was much better than yesterday. I felt much stronger and way less tired than before. Average HR of 147 which is still really high compared to what it was a couple of months ago. I noticed on a friends blog that he was able to run about 20 seconds faster per mile in a workout this month compared the same workout that was done in January. There was a ton more colths on in January as well and my HR is still high with way less cloths. Some more time is definitly need to get that down to where it should be probably around 140 for 7 min pace maybe even a little bit less. We will see in a couple of weeks when I start up some evaluation runs and workouts again, but those are still a couple of weeks away.
First race scheduled for the 4th. Most likely a 5k but possibly a 10k as an easy tempo run. First main race coming up Sept. 6th, half marathon in Detroit Lakes.
First race scheduled for the 4th. Most likely a 5k but possibly a 10k as an easy tempo run. First main race coming up Sept. 6th, half marathon in Detroit Lakes.
Thursday, June 5, 2008
The Second Day
6.25 miles 44:26
Today was a rough one. I am obviously not in good enough shape to be running this long quite yet. I got a ton of sleep last night but I felt really tired the entire time. We started at 7:15 pace and finished the last two a little under 7:00. The last two felt a lot better but y legs just felt like there was not a lot there. Heart rate averaged 144 which was a little bit high for that pace but I am still quite out of shape and am not near at the fitness that I was at in the previous months. Maybe the fact that we were running so slow made it feel wierd? Tomorrow will be another day and another analysis.
Today was a rough one. I am obviously not in good enough shape to be running this long quite yet. I got a ton of sleep last night but I felt really tired the entire time. We started at 7:15 pace and finished the last two a little under 7:00. The last two felt a lot better but y legs just felt like there was not a lot there. Heart rate averaged 144 which was a little bit high for that pace but I am still quite out of shape and am not near at the fitness that I was at in the previous months. Maybe the fact that we were running so slow made it feel wierd? Tomorrow will be another day and another analysis.
Wednesday, June 4, 2008
Day One
Today is a new beginning in my life with my college academic and athletic career finally coming to an end. I was five great years that was filled with many memories that I will never forget. Being apart of the University of North Dakota CC/T&F teams has difinitly made me a stronger person and I hope that it will be a valuable experience throughout the rest of my life to come.
This is going to be my moivation to keep running and let everyone know what I am doing in my running. So here is the first update on the last couple of days.
5-31: 6.6 miles for the first day back after a 3 week break. Felt quite out of shape and can see that I need to start doing physical things again.
6-1: 6.7 miles. A little bit sore but overall I feel pretty good.
6-2: 7.5 miles. Ran with a couple of the guys on the team that love to run 'faster' all the time. I am not interested in running fast at all right now.
6-3: 6.8 miles. A cold rainy June day. Felt good and had no complaints with anything.
6-4: 8.2 miles. Was not planning on going this far today but I made a misjudgement in how far away from home I was and went an extra mile. I ended and felt fine so I wasn't to worried about it. We will see how the body takes it tomorrow.
So far it has been a good start back into running and I am really looking forward to seeing what soe really good training can do for a guy. The shorter distance races (5k-10k) are now for the most part over until next year and the longer races will be focused on (10 mile to marathon). Hopefully the different training will workout well for me and I will see some major changes in my preformance over the next year.
This is going to be my moivation to keep running and let everyone know what I am doing in my running. So here is the first update on the last couple of days.
5-31: 6.6 miles for the first day back after a 3 week break. Felt quite out of shape and can see that I need to start doing physical things again.
6-1: 6.7 miles. A little bit sore but overall I feel pretty good.
6-2: 7.5 miles. Ran with a couple of the guys on the team that love to run 'faster' all the time. I am not interested in running fast at all right now.
6-3: 6.8 miles. A cold rainy June day. Felt good and had no complaints with anything.
6-4: 8.2 miles. Was not planning on going this far today but I made a misjudgement in how far away from home I was and went an extra mile. I ended and felt fine so I wasn't to worried about it. We will see how the body takes it tomorrow.
So far it has been a good start back into running and I am really looking forward to seeing what soe really good training can do for a guy. The shorter distance races (5k-10k) are now for the most part over until next year and the longer races will be focused on (10 mile to marathon). Hopefully the different training will workout well for me and I will see some major changes in my preformance over the next year.
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