Day Off

I did not run this morning. But may try to do some running this afternoon. Or at least 20 minutes on the tramp.

Sunday and Monday

Sunday I ran a nice 5K through Cascades. Kept in zone 4 until the the final downhill and finished in 23:12.

Today I ran 5K in my local loop and tried stay at 7min pace. Finished in 21:03 (6:45pace).
This was my personal best.

Trampoline

My knees and shins were hurting last night so I decided not to run today.

Then, I decided to try something different to get an arobic workout... trampoline.

Jumping like mad, I got my heartrate up to 170bpm (zone 5) . . and then did 20 minutes in zone 4. Actually I jumped a lot longer working with my watch trying to get it to work right.

The result was amazing, a thoroughly exhausting leg muscle wearying workout but none of the joint soreness that is associated with running.

I think I will hit the tramp twice a week instead of running.

Thurs 1/25 and Fri 1/26

Ran a 5K on both days.
22:10 on Thurs on the flat loop around house
and
24:20 (or so) today on Sugarland loop, running with under 160BPM as much as I could stand it. (I have to almost walk up some hills to keep it that low).

2mi and 5k

Today I did the sugarland 5k again. Ran in zone 5. It hurt more but I only got in in 22:32.

Yesterday I did 2mi intervals.

Snow Day!

About 1.5 inches of snow covered with ice was on the ground this morning.
No running

First 10K and then some

Took off completely yesterday.

Ran 7.3 miles in one hour this am. the last 4 were tough. (see pink line)



Here is my running summary for the past week.

Cascades 5K

I enjoyed taking a different 5K route yesterday, so I did it again today.
Today's route was the pinkish one through Cascades Marketplace.

It was around 35F this morning, much warmer -- a very good temperature to run in.




I found an interesting thing. My heart takes a while to get beating fast if I go out conservatively (e.g. I can go out at 7:30 pace and stay in the 140-155 range for a long while) but once I cross into the 160-170 range my heart will not go much slower for a long time even if I am running easy downhill.

Notice the heart rate rise as I went up the hill to Kohls. Then even though the running was mostly downhill after that my heart stayed in the 160s.

A new 5K route

Took a new 5K route today. Stayed in zone4 mostly and finished in 23:45.
Temp was 22F and skies were clear. Looks like we are going to have another solid month of cold (brrrr.)

Cold 5K

Nice 5K run this morning. I did the Sugarland loop and used the HRM to back off every time I hit 168bpm (90% of 186). It was cold out (I think 19 or 20 F), but I was very comfortable with my coat, hat, and gloves.

I finished in 23:20 or so.

I really wanted to sprint at the end and get the time down, but didn't. Maybe next week one day I will sprint the last mile and see what I can get.

2Miles with Joe

Was going to take off to rest, but ran 2miles with Joe instead. He wanted a 7:30 pace, but just missed it after taking a couple of weeks off. I sprinted at the end and finished at a 7:13 pace.

Pushing zone4

Ran another 5K. This time I tried to run a little faster staying as close to the top of Zone 4 as possible. I finished in 23:12 or so (i think).

5K in zone 4

Just to compare results. I ran 5k this am and tried to stay in zone 4 as much as possible.
It was very comfortable, and i finished in 23:53 (not bad considering how slow I went at times).
I got a nyrr book on running from the library yesterday. It suggests that I should run 12 weeks of 5Ks in zone 4 to build up a based before speeding up. After today that looks doable.

5K with 305

Ran 5K this am with the 305. Tried to get in under 20 minutes, but around the two mile mark ran out of gas and had to walk. I noticed this came near the end of a long hill (rising about 100').

I noticed my heartrate was topping 180bps as started to feel bad at two miles.
The next time I will try to ignore time and keep my heart in the low-mid 170s.
Zone5 90-100% of max HR and I think it would be better to run mostly in zone 4.
Even with the walking I finished in 23:12 beating the 5K time I got in November.

Forerunner 305

Ran one mile with the gps. Here is the result. Heart rate close to 175. Can't wait to see how a 5K goes.
.

Getting back out.

Managed to run two miles this morning, the first a slow jog and the second a little faster (6:12).

I felt fatigued and out of breath more than usual today.

I ordered a Garmin Forerunner 305 today. Should be here in a couple days. I can't wait to see how I will do when I know my pace.

Physical

Skipped running this morning and went to the doctor for a routine physical. Everything looked fine. So anyway I should be off and running tommorrow.

Weekend Update

Took Friday off running and took eight homeschool boys to Quantico for a day of Land Navigation.
We ended up getting alot more excercise than running a 10k.

Saturday I jogged one mile with Sarah (almost 16) and then ran one. At the end I realized I was close to going under 6minutes and sprinted the last 1/8th or so and finished in 6:01.03 (close).
(with a gps that would never happen, I would know where I was along the way).

Sunday I took off completely.

And this morning I jogged two with Joe in the rain.

Not Superman

I went out this morning with a goal of running as many 6:27 miles as possible.
...
Zero. I ran one mile in 6:45 and just felt like stopping. So I did.

I thought I was on pace to do 6:27 easy. I didn't want to go too fast or too slow.
Its still hard for me to judge.

A Sub-20 5K

Two miles (7:02 and 6:34) solo in the cold this morning (28degrees).

The first mile is always slow. I am trying to figure out why. Maybe I
just need to warm up.

To get under 20 minutes, I would need to run the last 1.1 miles in 6.26 which is 5:51 pace.
Ouch, that won't work. I won't get to a sub-20 5K by starting out with 7:02 and 6:34.

Say I ran the whole thing at
6:30 pace. 3.1x6:30 = 1209 seconds = 20minutes 9 seconds.
6:27 pace 3.1x6:27 = 1199 seconds = 19minutes 59.7 seconds.

I think I can do this (especially on a flat run).

5Ks are cool

5K. What a great distance. Long enough to be productive exercise, but short enough to put one in every morning and not be too late to work.

Sometimes I think about 10Ks or 1/2 or full marathons. But all those runs take more time, and right now time is at a premium. I will stick to 5Ks until I stop improving.

Flat 5K Training Run

Today I ran 5K by running 7/10mile laps locally around my house. The 5K that I run on weekends has too much traffic to do on work mornings and I just like being close to home.
Joe ran too. We ran the first mile together in 7:48. At the end of the first mile, Ben started running his mile and I followed him at a faster pace and completed mile two in 6:38. My last 1.1 miles I did in 7:40.18 (which is 7:32pace) for a total of (7:48+6:38+7:40) 22:07. Following somebody faster really helps. I like to get Ben and Joe to trade off half miles and help me to break 20 minutes one day this week. (Joe by the way completed 5K today in 25:11, a good run for the little guy.)

I was very comfortable this morning, never gasping but I was breathing very deep and steady. I don't know my heart rate (wish I did) but I imagine I could keep up 7:40 pace for a 10K.

My goal being 19:59.9, I was 2:07 behind. Thats a lot of time. If I take one off the first and last mile I would be at 20:07. But I would have been dying. I will get there, its just going to take time.

squeezed one in

rained all day. with the sun setting i ran one mile (6:17) just before
sunset. i had forgotten how beautiful a sunset can be after a rain.

Sunday Rest

No running Yesterday. I picked up a friend at the airport early in the morning, went the church, and spent the afternoon playing football with boys in the backyard.

Today I hoped to run a 10K New Years race, but its been raining all night and the race is 20% on grass so I think I will avoid it and run at home.