Short Run
I wanted to do just a few more minutes cardio before I left. I did mostly 4 MPH and 5 MPH for about 23 minutes and then did some cool down. I didn’t feel any tightness in my calves so that was good.
Workout:
- Type: Run
- Date: 08/27/2008
- Time: 19:00:00
- Total Time: 00:26:00.00
- Average Heart rate: 129
- Max Heart rate: 156
- Calories: 540
- Distance: 1.65 miles
- Average Pace: 15:44.88/mile
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Triathlon Run
After the hard bike run, I really knew that I wasn’t going to PR today. I know that comparing different sprint races is very tough but after doing a 38 minute run in my last race, this 44:06 was disappointing. The truth is, with as much as I had to walk, this time was pretty good and was lower than any full 5K I’ve run in a tri. My calves and arch in my left foot kept me from running the whole time. Once again my run finish was the best part. I’m not sure how to get to the comfort zone sooner in the run. The run is definitely going to be my focus during the off season along with weight training and nutrition.
Workout:
- Type: Run
- Date: 08/23/2008
- Time: 09:00:00
- Total Time: 00:44:06.00
- Average Heart rate: 145
- Max Heart rate: 160
- Calories: 1000
- Distance: 3.11 miles
- Average Pace: 14:11.06/mile
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Transition Run
After the bike class, my run brought in a new pain to my hip. The run was easy enough though. I did some 4 MPH with a few intervals of 5.5 MPH. They were usually 30 seconds but some of them were 45 and a few were 60 seconds. The fall set me back on my training but I hope is for a sub 1:45 time this weekend. The swim is shorter than normal so that time should be around 12 minutes. The bike run is 13 miles so hopefully that will be around 48 minutes. With quick transitions, that means I need to run in around 40 minutes. That will be a great run for me. I hope to make up some time in the bike ride.
Workout:
- Type: Run
- Date: 08/21/2008
- Time: 19:00:00
- Total Time: 00:25:00.00
- Average Heart rate: 132
- Max Heart rate: 160
- Calories: 556
- Distance: 1.8 miles
- Average Pace: 13:53.33/mile
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Longest Run Ever
Not being a strong runner, I decided to push myself a little extra today. I’m not sure it was a good idea after all. My feet are a little sore and my legs are really going to hurt in the morning. The bad news is my run started kind of shaky. Much like when I run after a bike leg, my legs felt heavy and my calves were not real responsive. The good news is my run back was much better. Even the person I was running with noticed that my pace and comfort level were much better after the first couple of miles. I want to get up to 10K some time. My Olympic distance race in October is a good goal but it might be more than I can do at this weight. One more swim and one more easy ride and run this week.
Workout:
- Type: Run
- Date: 08/18/2008
- Time: 19:00:00
- Total Time: 1:05:00.00
- Average Heart rate: 140
- Max Heart rate: 165
- Calories: 1534
- Distance: 5 miles
- Average Pace: 12:59.22/mile
- Max Pace: 12:00/mile
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Post Bike Run
After doing the bike route for the triathlon, we did the run course for the 5K. I only did the first 2 miles and the last half mile. The course quickly veered off road and did some very difficult trails. I was not able to run up or down the steepest hills. I would not be very good at this kind of course.
Workout:
- Type: Run
- Date: 08/17/2008
- Time: 11:00:00
- Total Time: 00:32:00.00
- Average Heart rate: 144
- Max Heart rate: 160
- Calories: 700
- Distance: 2.4 miles
- Average Pace: 13:20/mile
- Max Pace: 12:00/mile
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Post Bike Run
My recent rides have been followed by a short run. This time, my calves were very tight and weak feeling. Because of that, my pace was pretty slow and I kept having to walk. I was able to run some fast intervals at 6 MPH but recovery runs of 4 MPH were painful.
Workout:
- Type: Run
- Date: 08/11/2008
- Time: 19:00:00
- Total Time: 00:20:00.00
- Average Heart rate: 138
- Max Heart rate: 156
- Calories: 394
- Distance: 1.4 miles
- Average Pace: 14:17.14/mile
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Post Bike Run
I decided to try alternating between 4MPH and 6MPH but tried stretching my fast intervals. I started with 2 minutes followed by 30 sec of 6MPH. After that, every even minute I increasing the length of my fast run by 5 seconds. About 1 mile in, I was up to 1 minute at 6MPH and 1 minute at 4MPH. After that, I brought the times back down in 5 second intervals until I finished back with 30 seconds of 6MPH. I only stopped a couple of times for water but I felt like I could have done the same thing with 4.5MPH if needed. I hope to be up to 5MPH steady for 5K in a race this season.
Workout:
- Type: Run
- Date: 07/28/2008
- Time: 20:00:00
- Total Time: 00:26:00.00
- Average Heart rate: 143
- Max Heart rate: 168
- Calories: 684
- Distance: 2 miles
- Average Pace: 12:59.22/mile
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Post Golf Treadmill Run
After a long round of golf, I had a chance to run on the treadmill before dinner. I did the walk run workout with a 3.5 thru 6.5 and back in 30 second intervals. The bulk of the run was a 26 minute segment that covered a little over 2 miles.
Workout:
- Type: Run
- Date: 07/27/2008
- Time: 19:00:00
- Total Time: 00:30:00.00
- Average Heart rate: 132
- Max Heart rate: 166
- Calories: 520
- Distance: 2.12 miles
- Average Pace: 14:09.06/mile
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Little Extra Length in the Run
Out early to beat the heat again and I added a little extra distance than the day before. The good news is that I didn’t need to stop during the run and could have gone the full 5K if needed. Still not running at the 12 minute pace that I want to end up but getting closer.
Finally back home and able to resume my full training schedule.
Workout:
- Type: Run
- Date: 07/22/2008
- Time: 08:00:00
- Total Time: 00:31:00.00
- Average Heart rate: 146
- Max Heart rate: 168
- Calories: 735
- Distance: 2.4 miles
- Average Pace: 12:54.19/mile
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Back Running and Training
While in KY, I decided to do a nice 2 mile run. Unfortuanately, I picked the hotest day of the year. It was expected to be near 100 degrees today and even at 8AM, it was very hot and muggy. My first mile was right around a 5 mph 12 minute pace but I slowed on the second mile. I stopped a couple of times to drink some water.
I haven’t run as much over the last two weeks due to my vacation in Ohio. Hopefully, it will come back to me for the next 4 weeks.
Workout:
- Type: Run
- Date: 07/21/2008
- Time: 08:00:00
- Total Time: 00:26:30.00
- Average Heart rate: 142
- Max Heart rate: 165
- Calories: 566
- Distance: 2 miles
- Average Pace: 13:14.7/mile
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