Interval Wednesday

This afternoon I completed my interval training for the week, and for the first time I did 4x800, rather than 3x800. In other words I ran 4 fast half miles during my run. Fast being, just a bit better than my race pace.

Todays run:

Warm up (1 mile) - average pace of 10:38 m/m

Interval 1 (1/2 mile) - average pace of 7:42 m/m

Rest 1 (1/4 mile) - average pace of 10:36 m/m

Interval 2 (1/2 mile) - average pace of 7:44 m/m

Rest 2 (1/4 mile) - average pace of 10:17 m/m

Interval 3 (1/2 mile) - average pace of 7:32 m/m

Rest 3 (1/4 mile) - average pace of 10:40 m/m

Interval 4 (1/2 mile) - average pace of 7:32 m/m

Cool down (1.25 mile) - average pace of 10:21 m/m

Totals 5 miles in 46:59 at an average pace of 9:20 m/m

If I am feeling well tomorrow morning I will be going out for a nice easy run. Right now my legs are feeling todays run.

Also this evening I got in 250 crunches and about 10 minutes of leg and ab exercises with the stability ball.

Faith and Health 5K

I ran a 5K race this afternoon, and damn was it hilly. Living in Florida I have not really trained on any hills so I did not know how I was going to do in this race. It turned out that I had a fairly good performance, and I am happy with it.

I finished in 24:21, a 7:50 m/m pace, only 30 seconds slower than my PB at the distance. I finished 3rd in age group, and 19th of 163 overall. This marks the first time I have finished in the top 20 at a race.

Pictures

Results Link

Tempo run

I ran my first temp run this afternoon. It seems that I had to pick the hottest day yet, it is still 81 out now.

Anyway, I completed the 5 miles in 44:46.

Warmup 1 mile 10:13

Speed 3 miles 24:25

Cool down 1 mile 10:08

My goal was to stay between 8 and 8:30 during the speed part, though until I saw the data I thought I was closer to 8:30. It was a pleasant surprise.
Tomorrow morning I have a nice easy 5 mile run, and then I will be shutting down until the race Sunday afternoon. Next weekend will be interesting as I am going back to Indiana for my wifes brothers memorial service. I am planning to run on Saturday and Sunday morning, but the temps there are supposed to be in the high 20's low 30's.

January totals

Most of my friends think I went nuts when I started running regularly. Now, even running friends like Steve think I have gone a bit daft. I got out at 4:45 this morning for a nice 5 mile run at a 9:47 pace. My legs were just a bit sore after yesterdays intervals so the first two miles this morning were run at over 10 m/m.

January Totals


105.2 miles

9.33 avg pace

2 races, one successful and one not

16 hours 43 minutes total running time

15836 calories burned



Last January I was only able to run 57.5 miles.

February will be an interesting month. I will be in Indiana on the weekend of the 16th, so I expect to experience the cold as the rest of you have been doing.

One las thing, if anyone likes to run in the dark I would recommend purchasing one of these. I wore one this morning and it was very comfortable. I found a guy selling them on ebay, 4 for one price. I think I paid 25 bucks.

I hope everyone else is enjoying running as much as I am.

Speed Work

This afternoon I ran my speed work run. 1 mile of warm up, 3 intervals of 1/2 mile each with 1/4 mile between each, 2 mile easy run to finish. My next workout won't be until the 5K race on Feb 10th. Tomorrow I am planning an easy 4 to 4.5 mile run at 5am, it should be fun.

I am up to 200 crunches, 5 nights a week. My workout also includes about 5 minutes of other exercises.

5 miler

Last evening I got in a good 5 miles. Tonight is interval night.

10.3 miles

This morning Steve and I ran the 10.3 mile course. It was a bit slower than last wek, but that was because I ran the 5K race yesterday and my legs were a bit sore. I finished the run in 1:38:30, a 9:34 pace. Tomorrow is a day off from running, but it is my 19th wedding anniversary. We are going out to a place called Bonefish Grill, I hope that it is a nice place.