Running Through Life

DAMN ITS HOT!!!

And humid and hot.
It was 89 degrees with about 59% humidity when I started running and it 89 degrees and 59% humidity when I finished training.

I lost 5 pounds of water from sweating but I think I drank 10 pounds of water.

It was miserable, but there are worse things.
I ran the intervals under the scheduled time (barely) and then I walked the recovery interval.

No jogging, just walking.
Way to nasty to try and push anything.
I found a pretty flat loop that was about 980 meters around and about half of it in the shade. So I ran it and just a little farther until the Garmin beeped again.

Then brakes.
And walk.
And water.
Then another 10 seconds mentally preparing for the next interval.

But I made all 5 sets. I even took a 400m cool down.

Schedule –
5 x 1000m @ 4:59 with 400m recovery interval.

I made it.
Intervals were all below 4:59 and giving me a 24:33.54 5k or a 7:55/mi pace. With recoveries (and the way it has to be counted) 4.36 miles in 53:29.54 or a 12:17 pace.

I am still happy. It is still a good time.

the beginning of the end

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Tonight was the TNT group midweek training. This is usually an interval run. And it was again. Due to the heat and humidity we ran timed intervals.

Today was interval time for my ‘Boston will be my Bitch’ training. I am using the FIRST training schedule for this at a 4:15 marathon pace. It is fast. It is hard. I hope it works. I am still having issues with my long runs and I believe it is mostly mental.
Hush!!! I can hear what all of you are thinking.
Ok, ok, ok – I am not mental!!!

Today interval schedule -
1200m @ 6:02
1000m @ 4:59
800m @ 3:58
600m @ 2:57
400m @ 1:57
all with 200m recovery walk

Actual -




You’ll notice the 200m (0.13mi) are exactly 55 seconds. I had the Garmin set for miles on a meter track. That is probably ok. It is damn close. But when I stop it for the end of the set, it keeps counting distance as I walk the 200m recovery to the other end. It then starts the preset interval with 200m and lots of time already going. I think for track workouts I need to turn off the auto interval setting. I am going to try this tomorrow with the TNT interval workout tomorrow.
Now for a little bragging – take all the rest and recovery periods out and the intervals averaged out to a 7:21 mile pace with my last 400 at a 6:56 pace.
STUD!!!
Ok, respond and bring me back to the real world.

the beginning of the end

Well my training sucked. But the TNT group that I ran with did very well. I was supposed to do 15 miles or so at a 10:29 pace. BTW, what is it with with these weird paces that training programs want you to run? Why couldn't they say 10:30?

Anyway, I visited with friends on Friday night (my invitation was contingent on fixing a pc) and had a few brats and beers. Home in bed, fast asleep by 11. I did not feel bad in the morning, but my legs, chest, lungs all felt otherwise about 1.5 miles into my run.

It was humid. It was windy. It was humid. And I wasn't feeling it. I managed to barely squeeze out 8.5 miles when the group was at the meeting point (finsihed) and discussing breakfast options. That was all my mind needed. I called it a day.

Granted I did a little work around the farm that afternoon. But I miised. I am still feeling a little weak/tired this morning. Maybe vitamin supplements are needed. Maybe extra protein supplements. Maybe I should just quit whining and do it.

WWMFRBD? (what would my fellow running bloggers do)
What do you gals/guys think?

This week's scheduled runs are -
Tuesday - 1200m @ 6:02, 1000m @4:59, 800m @ 3:58, 600m @2:57, 400m @ 1:57 (all with 200M RI)
Wednesday - TNT track practice (I take this easy. I go to support TNT)
Thursday - 7 mile - 1 easy, 5 @ 9:14, 1 easy
Saturday - 17 miles @ 10:29

So there you have it

the beginning of the end

Week 2 of FIRST training and workout 2 – tempo running.
scheduled run – 1 mile easy, 5 miles @ 9:44, 1 mile easy
actual run – awesome, fantastic, sweet, tiring, phenomenal
warm up mile 9:57.08 - fast for a warm up, need to slow this down to about 10:30 or higher
Tempo miles -
1 - 10:04.45 – a little slow from fast warm uo
2 - 9:23.11 – fast, downhill mile
3 - 9:45.81 – uphill mile
4 - 9:16.74 – again downhill mile
5 - 9:24.94  - gutting out the last won
tempo average - 9:35.01 - quicker than scheduled, but felt pretty good
cool down mile 9:37.56 - obviously elated about tempos and just kept going
total time for the full 7.01 miles 9:38.44 - faster even than scheduled tempo
AWESOME!!!!

This is also the first time in RunningFirst history that 3 days of running in a row has every happpend.
Real running
Not running to the bathroom or running to get the last beer before your boys do
That is awesome for me. Of course you may not see 3 days in a row again, but if I keep going to TNT on Wednesday track it could happen again
But my running schedule is Tue, Thu and Sat
TNT trains as a group on Wed and Sat
Who knows – 3 days in a row could happen again and again

the beginning of the end

Tonight was TNT track practice.
Hot and humid
No breeze
Good people
Awesome – that’s all I need

Mile warmup as usual. As usual I run it fast. 8:30. Fast for me anyway.

Stretch

8 sets of 200m with 200m walk recovery. No rest. Keep moving.

Of course, alum Allyson (speedster) comes back to push the 200m pace. But we made a pact and took it kind of easy. Probably 40 – 45 seconds per 200. And then we blasted the last one. Even with all the walking involved we did 3.32 miles in 35 minutes. Not bad. Really good for me considering I did 4 x 800’s in 3:58 or less yesterday.

Tomorrow is another day of running. 7 miles with the middle 5 @ 9:44. If I keep this up I am sure to get in better shape. Boston is still looking viable.

the beginning of the end

That’s what I was told by Marlene and Ken when I complained about falling off the wagon. Of course the gf was her always ‘You can dooo iiitt’ (apologies to The Waterboy) attitude.

So I looked at the P90X training and my FIRST training and helping with TNT, I revamped my schedule. I am still running my3 days with the FIRST program, a second interval workout with the local TNT team and P90X. The P90X is a 7 day workout for 90 days, but I am probably stepping that back just a little to not wear myself out so much for my runs.

The first time I tried it, plometrics in the morning and running at night was just too much. I gots ta get in some shape first.

Tonight was a fairly simple routine but still hard (for me). It called for the normal warmup and cool down, but in between that they stuck some intervals.

Can you believe it?
WTF!!??
Who puts intervals in between a nice, easy, warmup and cool down?
Oh, yea! All us runners out there.
Intervals – 4 x 800m @ 3:58 pace with a 2 minute recovery interval

I thought I would be a stud and run them in my west pasture. It is hilly. It has foot high grass. It was rough as hell. It was tough. My dog gave up after one lap (400m) and went and lay down. I was so jealous.
So the other 3 were through the yard, out on the road, into a smooth grassy area and back on road. Still hilly. But a run I might continue. We all need hills.

Set1 – 3:53.57
Set2 – 3:49.93
Set3 – 3:44.88
Set4 – 3:48.45

Average – 3:49.21

I feel good. It was hard, but hey, if it was easy everyone would do it.

The beginning of the end

Help! I've fallen and I can't get up. 

I was all set for my 6 mile run and I get a flustered and worried gf about one of our goats, Velvet. Her name, not mine. Anyway, after looking it up in our goat manual, it was decided the goat had bloat. 

Yesterday evening I had my mile repeats to perform.

This morning was the first half of my double routine.

I own P90X. Yea, I blew the money on it. I have watched a few of the DVDs. Even the warmups are tough.