The workout I've been doing lately (last two treadmill runs, at least) is an interval workout. One minute hard, one minute easy. Couple days ago I did the hard at 10 mph (2% incline) and the easy 5-6 mph. Did 4 reps I think.
Today, I checked Jack Daniels' Running Formula to see what speed & incline combination is equivalent to 5:00 mile pace--my mill peaks at 10mph. At that speed and an incline of 4.6 (I used 4.5), Daniels says that is close to running 5:00 miles. I did one minute hard and one minute easy and repeated five times.
Thursday, I may repeat with 75 seconds hard, 60 seconds easy repeated four times.
Mid July is a one-mile race in town which I normally run about 5:18ish. I don't think this last minute cramming is gonna help much but since I'm stuck on the mill, doesn't hurt to run short & hard.
Weight Update
I haven't mentioned my weight for awhile. Like I predicted, I got to the 155 area pretty easily--losing 8 or so pounds. But I've been stuck in around their for several months. The theory is that you can not control where weight loss will come from but I think that is only half my problem--with some work on the abs, I think the additional toning would help but, just like stretching, I never am motivated to do it.
Double Digits
Ran 10.25 miles today. Pretty sure that is my longest run of the year. Getting a 10 miler in always seems like a bit of an accomplishment. Of course it is, but the difference mentally, for me is huge between 9 miles and 10. Logically, I know that the 10th mile is not much more benficial, it is just getting to write two digits down that adds the extra uuumph! for me.
Today's run went fairly well but I could tell I haven't been getting long runs in. I averaged 8:22 a mile but if you look at my splits you can pretty much group it into thirds--progressively getting worse.
First Third: 7:46, 7:39, 7:49
Second Third: 8:47 (up a big hill), 8:29, 8:32, 7:49
Final Third: 9:32, 8:48, 8:19
"The Hill", as UW-Eau Claire students call it, in mile 4 did a lot to hurry my slowing but the general trend would have been similar. A few weeks ago, I battled The Hill with the baby jogger and it got me real good--just kind of blew up the rest of my run. Wasn't as bad today, but of course, I wasn't pushing up DNT either.
Today's run went fairly well but I could tell I haven't been getting long runs in. I averaged 8:22 a mile but if you look at my splits you can pretty much group it into thirds--progressively getting worse.
First Third: 7:46, 7:39, 7:49
Second Third: 8:47 (up a big hill), 8:29, 8:32, 7:49
Final Third: 9:32, 8:48, 8:19
"The Hill", as UW-Eau Claire students call it, in mile 4 did a lot to hurry my slowing but the general trend would have been similar. A few weeks ago, I battled The Hill with the baby jogger and it got me real good--just kind of blew up the rest of my run. Wasn't as bad today, but of course, I wasn't pushing up DNT either.
Into the Wind
The conventional wisdom is to start a cold-weather run by running into the wind. The logic, expecially for an out & back course, is that you do not want to get sweaty only to turn around and run into the wind and get chilled.
I have never seen this rule, however, mentioned for hot weather.
After work today, I was setto do a 3 mile run. It was rather warm (high 80s) with a wind coming from the west. I basically had the option of running an out & back course, starting either east or west.
Since the potential problem was overheating, I guess it would make more sense to start out with the wind and then run into the wind after your body tempature has risen.
Before starting out, I debated this briefly but I started out heading into the wind. I was only doing 3 miles & not trying to break any records so it really didn't matter. But when I turned around--I definately noticed the heat increased instantly. It may have just been my imagination but I think I'll make "Start a hot-weather run with the wind" one of my running tips.
I have never seen this rule, however, mentioned for hot weather.
After work today, I was setto do a 3 mile run. It was rather warm (high 80s) with a wind coming from the west. I basically had the option of running an out & back course, starting either east or west.
Since the potential problem was overheating, I guess it would make more sense to start out with the wind and then run into the wind after your body tempature has risen.
Before starting out, I debated this briefly but I started out heading into the wind. I was only doing 3 miles & not trying to break any records so it really didn't matter. But when I turned around--I definately noticed the heat increased instantly. It may have just been my imagination but I think I'll make "Start a hot-weather run with the wind" one of my running tips.
Night Run
And sometimes I wait for the last minute to sneak a run in. Tonight I started at 11:52--just enought time to sneak a 7:41 mile in and keep my streak alive.
This was the about fourth or fifth time I snuck a run in the last minutes of the day. Most of these have been times when I'm working at home at night and just put it off until the last minute. But at least once, I had gone to bed and had to back up.
So goes the life of a streaker.
This was the about fourth or fifth time I snuck a run in the last minutes of the day. Most of these have been times when I'm working at home at night and just put it off until the last minute. But at least once, I had gone to bed and had to back up.
So goes the life of a streaker.
Morning Run
I use to almost always run in the mornings--before the rest of the family woke. But with daughter number two, I am a day-time daddy and a night-time worker. That has meant I get to bed later & haven't been able to get up early and run. So I've had to adjust to running whenever I can.
However today, for the first time in a long time, I got my run in before work. It felt good.
However today, for the first time in a long time, I got my run in before work. It felt good.
Happy Father's Day
My dad and I never ran together, although I know he did the pole vault in high school track. But he has always been supportive of my running. My parents often came to my races. But, in a teenager moment, I apparently told my mom one time that they didn't need to come to my CC meets when I was a freshman. She took that as an order not to come to any and they didn't for four year of CC & three years of track.
I do run with my girls, ages 2 & 6. The younger rides in a stroller (Baby Jogger) designed specially for running. The older daughter no longer rides much, I take her for solo run/walks. She has actually been asking to use the treadmill lately--I, like a father should, have been tryig to knock that silly idea out of her head.
I do run with my girls, ages 2 & 6. The younger rides in a stroller (Baby Jogger) designed specially for running. The older daughter no longer rides much, I take her for solo run/walks. She has actually been asking to use the treadmill lately--I, like a father should, have been tryig to knock that silly idea out of her head.
Grandma's Marathon
Grandma's Marathon is my favorite big-time race. However, it is the only big-time race I've ever done or been too. I didn't attend today but seems like it was a hot one. I did the full marathon once, in 2000, watch time of 4:00:14. I've done the Bjorklund half-marathon a couple times and the 5k once. Been there a few times to just watch. It is different watching than participating.
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