5K Slow to fast

Sugarland Run 5k, started slow and kept HR under 160 for most all of 2 miles. Then kicked it into gear for final mile. Finished in 22:07.

Well-paced 5K in 22:41

Went out very slow and tried to keep HR in 150's. Just held it there until the very end when I sprinted the last 1/4 mile.

Push just a little harder and I get tired. This seems to be the optimum tradeoff, pretty quick without getting into debt.

Sore

Yesterday it snowed again and I took off.

Today I ran 5k in 22:37. I started very slow 9:00pace and kept getting faster and faster, finishing with an average pace of 7:15.

Finishing Well

I started at 9:00pace and finished mile overall 7:27 pace, the second in 7:15, and the third in 7:05 or so.

My 5K today was in 22:37.

Fast But No Record

Saturday afternoon I ran a fast local 5k.
I finished
the first mile in 6:53,
the second in 13:36, <6:43>
the third in 20:21, <6:45>
and the 5k in 21:04 <43sec> 6:30pace>

This was 7 seconds slower than my personal record. Check out my Heart Rate and Speed below. It was a nice even effort, the heart rate rose gradually throughout. But surprisingly it was slower than my pr.

Avoid the Snow

Todays goal was a moderate 5K. I went out towards Dry Clean Depot but found the sidewalks very snowy/icy and changed direction. I kept doing that until I got home.

Hard 5K

With my two oldest kids needing to leave for Dulles to fly to Bryan College for a scholarship interview in just 40 minutes, I took off and ran 5K as quickly as possible. Maintained a 6:53pace for 4K, but slowed at the end and had to run in snow because the road shoulder was covered. I think I finished in 22 minutes.

21:24 would have been my time if I had maintained the pace. Actually I might have done that. I will have to look at the graph.

100Miles !!!!!!!

Today I went over 100 (100.1) miles on my Forerunner. This was done since Jan 10.
I ran 3.23 miles today at 7:01 pace. At the 5K point I was at 21:57.

Monday 5k

With most curbs still covered with snow piles I ran 5k by just running up and down South Fox a bunch of times. Tommorrow should be warmer. Soon I will be able to venture out again. But for now I will be satisfied just to get out. 23:40.

Snow Run 5K

Streets were plowed (but not cleared) so I ran 5k on the snow today.
It was like running on the beach, on the packed sand near the water.

23:50

ice and snow

Winter wonderland outside. Beautiful... but not really possible to run.
I may jump for 20 minutes.

Snow/Ice ... no run today

After running pretty hard for four days, I needed a day off anyway.
I'll try again tommorrow.

5K Training Plan for 40-year-old Man

Found a running website with interesting articles. Checked out this article on building running power:

http://www.runlabdro.com/lectures/power.html

And here is a 5K training plan:

Training to race a 20 minute 5K
-1 mile jog warm up
-1 x 200 yard or 300 yard hill hard - if no hill available, 1 x 440 hard
-3 minute rest
-1 x 10 minute Red line run
-3 minutes rest
-2 x hill or 2 x 440 - 3 minutes rest between each interval
-Get a nights sleep

Following day:
-45 minute easy run 3 x 50 yard sprints
-Get a nights sleep

Following day:
-1 mile jog
-2 x 200 yard or 300 yard hill hard - if no hill available, 2 x 440 hard
-3 minutes rest between each interval
-1 x 10 minute Red line run
-3 minutes rest 2 x hill or 2 x 440 - 3 minutes rest between each interval
-Get a nights sleep

Following day:
Repeat easy day
Hold this training program for 12 weeks before you do your first serious 5K

5K Local in Ice and Snow

I wasn't planning on going out, but with the roads mostly clear I ran 5k in 23:? just to keep from going backwards. The forcast is for an inch of ice tonight. If we get that I probably will just lift weights tommorrow.

Nice Easy 5K

23:?? 5K on Sugarland loop today. Much warmer than the past week.

My leg muscles, hamstrings and especially calves really hurt from the sprinting yesterday, but I got through it.

20:53

Attempting to set PR beating 21:03, I went out at 5:37 pace for nearly 1/2 mile before I ran out of gas and had to stop and walk. ... I walked about 50 feet before I started jogging again and then got back to jogging. I pushed on instead of going home defeated but somehow still set my PR of 20:53. Makes me wonder what I could have done it I had gone out at 6:27 and maintained that pace.

Bowl America

Sunny balmy 23F day for a 4.62 mile run.
I ran it in 35:57 (7:57 pace).

Expiramenting with Pose

After hearing about the Pose Method on many websites and blogs, I tried it out on a 5.5Mile run this morning. My first impression is ... wow! how easy. Instead of lifting the knees, stretching forward, striking the heel and slapping the forefoot down you touchdown gently on the forefoot with a bent knee and spring forward and up somewhat like a kangaroo. Leaning forward, your next foot just naturally appears ready to touchdown without effort.

I may try this for a while. But there is no way I am ditching the shoes! After I wear these out (in 300 miles) I may think about going to racing flats.

Back to work

With just a little slipping and sliding I did another slow 5k this morning. (24:24)

No more Caffeinated Coffee!

Can I really do this? After seeing my heart rate soar after running with coffee and then hearing about a doctors advice to a friend about coffee, I am going to try give up the caffeine and just drink decaf. ... well maybe not completely.

New Ride

Purchased my 2nd pair of running shoes yesterday. Got a pair of Nike Air Max Moto IVs. I can't wait to run, but it snowed last night and was about an inch deep on the road this morning.

Maybe tonight.

Brrr.

Ok. this cold snap is starting to get to me.
I didn't want to take two days off, so I bundled up and ran 5k this morning (24min).

Then I tried to lift weights, I nearly finished but was exhausted and ended up spending some time on the kitchen floor recovering. I felt faint and a little green but my heart was recovering normally (?) .

Too cold to run?

It was 4F at 6am. Just too cold to run today.

Yesterday, I bounced 20 minutes on the tramp just to keep the blood pumping.
brrr.

Fri and Sat

5K each day.
Friday it was icy.
Saturday I actually ran 4.5 miles.

Wed 1/31 and Thu 2/1

Wednesday I Ran 5K with Joe up Augusta and passed Kohls and home. It was sunny and cold (19F) but it was a really nice run. I took it easy 8-9 min pace for Joe, and enjoyed the run alot more.

Today I ran the Sugarland 5K and purposed myself to not get over 170bpm until the last mile. This meant crawling up some of the hills, but I felt great heading into the last mile and ran it in about 7:15pace (but that darned HRM alarm kept saying I was going over 174bpm -- which I set).
I finished in 23:12.