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Subtlety

Not something I have ever been good at, but I did get the hint from the last post. I have been running -some. But as my shoes pointed out there has been no mention of it here. So let us catch up.

Wednesday, March 26, 2008
At the Armory again on their little 200 meter track


We'll do 3 miles, consistently increasing our speed. 6 warm up laps at warm-up pace, then every 2 laps we'll increase by 5%. Finishing with 2 laps cool down. All spelled out: 6 warm-up: 50%; 2 laps: 55%; 2 laps: 60%; 2 laps: 65%; 2 laps: 70%; 2 laps: 75%; 2 laps: 80%; 2 laps: 85%; 2 laps: 90%; 2 cool-down: 60%.


That's alot of laps for 3 miles. Did I run those percentage levels doubtful. Probably ran a little easier than normal for the warmup, then normal for the majority, then hard for 2 laps and finally the cool down. I just can't pace myself well. So everything in between is about a 10 minute pace.


Saturday, March 29, 2008

Saturday was a step back recovery week and we were only scheduled to run 60 minutes. During these runs I pick a distance to run and see if I can do it in the alloted time. So I though a 10k (6.2 miles) would be a tough goal to make. That is faster than my normal 10 minute per mile pace.


Guess what? I CAME CLOSE!!! woot woot


Mile 1 - 11 min
Mile 2 - 10 min
Mile 3 - 11 min
Mile 4 - 9 min
Mile 5 - 10 min
Mile 6 - 9 min
Mile 6.2 - 2 min


Total - 62 minutes

Remember timing is done with my phone so not very exact. That could have been a 62 minute run or 62m and 59 seconds. But who's counting. Not me.

Wednesday, April 2, 2008
No team practice we werre supposed to run on our own. Did I? What do you think?

Saturday, April 5, 2008
Back at Lake of the Woods (LOW). 14 mile run. Long and since I am training for a marathon in Alaska I ran all 14 on the west side - the hillier side. I took mind time and shot the shit with the group a few times. Once for 13 minutes straight, just before my last 2.3 mile loop. Boy was that dumb. My legs, chest and brain were screaming, "you frackin' idiot. you know better than to rest just before the end.Frack!!!"

Start - 7:10
Mile 1 - 11 min
Mile 2 - 10 min
Mile 3 - 13 min
Mile 4 - 11 min
Mile 5 - 18 min - 7 minutes with group
Mile 6 - 10 min
Mile 7 - 9 min
Break again for 8 minutes with group
Mile 8 - 12 min
Mile 9 - 11 min
Mile 10 - 13 Min
Mile 11 - 11 min
Break again - the really dumb one - 13 minutes
Mile 12 - 15 min
Mile 13 - 13 min
Mile 13.9 - 9 min

Total time 187 minutes or 3 hours and 7 minutes. Terrible for a half.

Actually running time - 159 minutes or 2 hours and 39 minutes. Great for all the ups and downs over there.

Ok, so now I am caught up. What do you got to say now shoes? And yes, you guys do stink.

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1 comments:

Tony "the big fat loser" said...

Great job, my brother. The shoes are impressed.