PM:
Track workout tonight with some of the New Orleans Track Club (NOTC) members. The scheduled plan was for
4x800 @ 2 mile pace with 2 minutes of rest in between (walking, no jogging)
5 minute jog
4x800 @ 5k pace with 1 minute of rest
I had an idea in mind about what my goal paces were but quickly realized that I should just go with the guys in front because the gap between us and the next runner was significant enough that it probably wouldn't have felt very taxing. My eight 800s ended up being
2:35.4, 2:31.7, 2:34.8, 2:35.4 for the first set
2:42.5, 2:39.9, 2:40.8, 2:38.3 for the second
Came out to a 5:14 average. These felt pretty good, considering how little speed/stamina work I've done in the past 3 months. My breathing was fine throughout, it was my legs that could have used a little help (EPO, anyone?). That will get better the more workouts I do, however.
I'm hoping to stick mainly to tempo runs/fartleks and maaayybe some longer track workouts. I'd rather focus on stamina than speed at this point. 800s will probably be the shortest repeat I do (that's such a blanket statement that will almost certainly not hold true, but whatever).
Good last workout of 2008!
Wednesday, December 31, 2008
12/29/08
PM:
Went out for a longer run at 1 this afternoon and it ended up being a pretty well paced effort. Did a bunch of laps of Audubon Park's outer trail loop which is just over 2 miles averaging 6:45ish pace for a 9.8 mile run. The effort level was not 'easy' but it was really close. I could hold that pace for a long time.
Also ran with May for 4 miles later in the afternoon (at 5) at a great, easy pace that really felt excellent. It was cooler, which was awesome. I was surprised at how nice it felt to do another run so soon after a good, long effort.
Went out for a longer run at 1 this afternoon and it ended up being a pretty well paced effort. Did a bunch of laps of Audubon Park's outer trail loop which is just over 2 miles averaging 6:45ish pace for a 9.8 mile run. The effort level was not 'easy' but it was really close. I could hold that pace for a long time.
Also ran with May for 4 miles later in the afternoon (at 5) at a great, easy pace that really felt excellent. It was cooler, which was awesome. I was surprised at how nice it felt to do another run so soon after a good, long effort.
12/27/08
PM:
Felt a little better on my run today but only physically because mentally it was tough to know that my mileage suffered so much this week. Luckily, a down week was 'on the schedule' but not as down as this week was. Oh well, stuff happens. Fortunately it was apathy, not injury that caused the downward spiral. In Charlotte I just don't have that much else to do other than work out, but here at home there are so many other options that sometimes it's hard to motivate myself to go out for a run or a bike (or swim I guess, but that's a whole different ball of wax) when I could just spend time with the family. Just under 9 miles today in an hour.
Felt a little better on my run today but only physically because mentally it was tough to know that my mileage suffered so much this week. Luckily, a down week was 'on the schedule' but not as down as this week was. Oh well, stuff happens. Fortunately it was apathy, not injury that caused the downward spiral. In Charlotte I just don't have that much else to do other than work out, but here at home there are so many other options that sometimes it's hard to motivate myself to go out for a run or a bike (or swim I guess, but that's a whole different ball of wax) when I could just spend time with the family. Just under 9 miles today in an hour.
12/25/08
PM:
Did a quick bike ride, the first part of which was with my dad and younger brother. It was funny to be all kitted up for a ride while leisurely riding along at 12 mph. Don't do that everyday. Went out and back on the levee to get in 19 miles...most of it at a pretty quick pace. I'm looking forward to training camp; my cycling fitness really needs it.
Did a quick bike ride, the first part of which was with my dad and younger brother. It was funny to be all kitted up for a ride while leisurely riding along at 12 mph. Don't do that everyday. Went out and back on the levee to get in 19 miles...most of it at a pretty quick pace. I'm looking forward to training camp; my cycling fitness really needs it.
Wednesday, December 24, 2008
12/24/08
AM: (barely)
Went out for what should have been a 10 mile run but I only ended up doing a little over 5 because of the heat and humidity. As soon as I started out my HR was really sky-high (10-15 bpm over what it normally is!) and I didn't feel all that stellar. It was 70 degrees with 70 percent humidity when I started and when I got home and checked, weather.com said it was 80 degrees. That is a big difference for my body. The last run I did in Charlotte (on Monday) was clear and cold (30) so I'm hoping that the heat and the day off contributed to my not-so-great feelings... Got in a 1.8 mile tempo though in around 6:05 pace, which felt pretty terrible. I'm hoping to get in an easy (longer than today) run in tomorrow and then maybe a real workout with a group on Friday. We shall see. Merry Christmas
Went out for what should have been a 10 mile run but I only ended up doing a little over 5 because of the heat and humidity. As soon as I started out my HR was really sky-high (10-15 bpm over what it normally is!) and I didn't feel all that stellar. It was 70 degrees with 70 percent humidity when I started and when I got home and checked, weather.com said it was 80 degrees. That is a big difference for my body. The last run I did in Charlotte (on Monday) was clear and cold (30) so I'm hoping that the heat and the day off contributed to my not-so-great feelings... Got in a 1.8 mile tempo though in around 6:05 pace, which felt pretty terrible. I'm hoping to get in an easy (longer than today) run in tomorrow and then maybe a real workout with a group on Friday. We shall see. Merry Christmas
Tuesday, December 23, 2008
12/23/08
Drove 11 hours back home to New Orleans today and was in no mood to run. Good thing too, since it was dark when I arrived and doing anything after dark in New Orleans can end up being a relatively sketchy experience. It's 65 here...
Monday, December 22, 2008
12/22/08
PM:
Sat around most of the day but was slightly productive owing to the fact that I got my car's tires rotated (about 3000 miles too late), my oil changed (not too late, as I use synthetic oil which is nice but too expensive), and my car inspected (my previous inspection was done in November of 2007...in Virginia; yes the sticker was still on my car). That took a big chunk out of my day and an even bigger chunk out of my wallet. That is added to the large chunk of change I dropped on a new bike frame last night: the Planet-X Stealth Pro Carbon.
So that's pretty exciting. Hopefully all goes according to plan and I have a new bike ready to rock on February 28th when my first race rolls around...I suppose there's also the issue of being able to really 'afford' it but I know how to be careful (usually).
Got in 10 miles tonight, about 4 by myself and about 6 with Chris. We talked the whole time and I was pretty out of breath and tired. One of the reasons my HR is consistently higher on 'group' runs is either a) I'm just more excited or b) there is talking. I'm hoping it's the latter. Not that it really matters. Didn't feel too hot today; it was 30 degrees so maybe that explains it.
Sat around most of the day but was slightly productive owing to the fact that I got my car's tires rotated (about 3000 miles too late), my oil changed (not too late, as I use synthetic oil which is nice but too expensive), and my car inspected (my previous inspection was done in November of 2007...in Virginia; yes the sticker was still on my car). That took a big chunk out of my day and an even bigger chunk out of my wallet. That is added to the large chunk of change I dropped on a new bike frame last night: the Planet-X Stealth Pro Carbon.
So that's pretty exciting. Hopefully all goes according to plan and I have a new bike ready to rock on February 28th when my first race rolls around...I suppose there's also the issue of being able to really 'afford' it but I know how to be careful (usually).
Got in 10 miles tonight, about 4 by myself and about 6 with Chris. We talked the whole time and I was pretty out of breath and tired. One of the reasons my HR is consistently higher on 'group' runs is either a) I'm just more excited or b) there is talking. I'm hoping it's the latter. Not that it really matters. Didn't feel too hot today; it was 30 degrees so maybe that explains it.
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