2011-03-31 – Thursday Long

10.1 mi, 1:32:09 time, 161 bpm, FRIGGIN’ WINDY
Reunion Park

• First run since… like last week, I think.
• Felt pretty good at this slower pace (9:08) and heart rate shows it
• Gusts were probably up to 40 mph
• Experimented with chocolate soy milk in my bottle.  liked it.

2011-03-23 – Wednesday Base

8mi, 74 min, 158 bpm, 241 ft elev, chilly chilly breeze
Cherry State Park
http://connect.garmin.com/activity/74699176

• Felt tired and heavy today
• Mostly went off of perceived effort and hardly looked at the watch
• Went ‘reverse’ on this route so that I get the long, big hill at the end (~ mi 4.5 and about 110 ft gain over the next 2 mi.. about 1.04% incline)
• Just plugged through this run… didn’t really bonk…just felt tired. Both calves were a little tight but loosened up towards the end
• Got a little stronger towards the end and ran the big hill pretty well
• Good base run for me… heart rate averaged out at 158 bpm

2011-03-22 – Tuesday Tempo

5 mi tempo, 38:09, 163 bpm, 0% mill, -splits
Reunion Rec Center
http://connect.garmin.com/splits/74584105

Total: 6 mi total, 47:53, 160 bpm

• Tempo splits: 7:54, 7:47, 7:40, 7:34, 7:13
• Felt friggin awesome today.. HR was right on the money.. Even held sub 160 HR for the first couple of miles.  Could’ve gone another couple miles at this pace.
• 0% incline though … but I wanted the surface even so I could work on my form. I’ll probably do hills on Thursday
• This is crazy… I haven’t lost that much weight and I’m really getting back into the kick of things (pun intended).
• 12 mi run yesteday had no negative effects on today’s run

2011-03-21 – Monday Base/Long

12.52 mi, 1:57:18, 153 bpm, 254 ft gain, easy effort
Reunion/Commerce City area
http://connect.garmin.com/activity/74349932

• Balked on doing a long run yesterday morning and didn’t get a chance to actually do it in the afternoon, so used today as my long run
• Kept effort as easy as possible which resulted in mostly sub 150 bpm HR
• Goal was to keep HR down and to go for 2 hours
• Wanted to push for 13 and could’ve done relatively easily but just decided it to call it a run at 12.50
• Nice breezy day, wore my new Nathan hydra (two 10 oz bottles)
• Initial route I wanted to take was to run 112th all the way to DIA but boonie dogs put a little scare into me… i must’ve heard about 4 different barks passing by one house so I turned around knowing these houses do not usually have closed gates or fences…glad i did, when I looked back, so a couple of dogs out on the road where i was just at staring down at me.
• Good, safe long routes in my area are so damn challenging to find
• Overall, I feel good about this run… I threw pace out of the window and focues on HR and felt really good for most of the run

2011-03-19 – Saturday Run with Amy

6.01 mi, 58:20, 148 bpm, chilly
Reunion Park
http://connect.garmin.com/activity/73865999

• Thoroughly enjoyed this run with my wife… and what’s more is she did awesome. She ran just under 5 mi today…impressed and very proud of her!
• I ran with her but did some of my own runs while she took walk breaks
• I did a lot of strides today.. hit some 6:30′s and a lot of low 7′s.  Felt great.
• HR was very low… this was low intensity but will be great leading up to my long run tomorrow. I’m thinking between 13 and 16 mi tomorrow.. but we’ll see.
• Got a brand new Nathan hydration pack using a Groupon…so I’m dying to use it

2011-03-17 – Thursday Tempo

7.21 mi total

1.86 mi warmup, 16:39, 166 bpm
http://connect.garmin.com/activity/73556713

3 mi tempo, -splits: 7:48, 7:46, 7:35, 168 bpm, windy
Campus M.S. Track
http://connect.garmin.com/activity/73556705

2.35 mi cooldown, 21:31, 162 bpm
http://connect.garmin.com/activity/73556699

• Bah… weather looked super nice on paper but very windy.  chilly.
  Ended up layering up on top plus gloves
• No nag from the shins… about what I expected that I’d be fine by today
• Hit the tempo fairly conservatively…so I’d consider this more of a mild-to-medium tempo.. which is also evident from the 168 ahr.
  Definitely felt good out there… but not the most fun thing with the wind… but I figured it was just part of the resistance/tempo training for today
• Slower than my tempo from last Thursday but I’m okay with that… just trying to judge the proper efforts for these runs and still have some left to actually make it back to the office
• Tacked on extra mileage on the warmup (jog to the track) and the cooldown (jog back to the office) to get this closer to a 7 mi run.  Apparently, I miscalculated… stupid brain.

 

2011-03-16 – Wednesday

3mi, 26:57 time, 161 bpm, -splits
Reunion Rec Center
http://connect.garmin.com/activity/73405412

• Not much of a running day
• Just trying to take it easy and allow my shins to heal up
• Did some quad extensions,, then stretched for about 10 min

 

2011-03-15 – Double Tuesday

4.6 mi, 41.5 min, 157 bpm, 1% mill
Reunion Rec Center
http://connect.garmin.com/activity/73242766

800m (3:15, 3:17), 400m (1:33)
Campus M.S. Track
http://connect.garmin.com/activity/73242758

9.54 mi total

• Not such a great running day despite the mileage
• Felt sluggish early this morning and felt the same way again when I went out for intervals
• Not a whole lot in the tank by the time I got to the track.  Only did two 800′s and converted the last one to a 400… not super fast either
• I’m finally admitting that both my tibia’s hurt a little bit… but more so my left one.  Just too much pounding from the last 2 weeks.  When I squat and put weight on the left one, it hurts… the right one is much better.  Going to have to take tomorrow very lightly…and considering just DNRing it
• I think my acute injury was a huge factor in today’s intervals
• I hate weather reports… they should be called “weather lottery”… just can’t trust these things.  It reported upper 50′s… riiight. more like low 40′s with a ton of wind.  forgot gloves again…so that sucked.  So, I tucked my hands into my sleeves..so I had no clue what my pace was heading out and back from the track (1.7 mi each way)… it was kind of nice not knowing… whatever.. I still like to know.
• LOL 17.6 mi already on the week and it’s only Tuesday…

2011-03-14 – Monday Run

8.08 mi, 69 min, 166 bpm
Cherry Creek
http://connect.garmin.com/activity/73092078

• Beautiful day and good overall effort…hills seem easier these days
• Heartrate was pretty good again today
• DTC Pkwy traffic killed my time… average moving pace was 8:21
• Mild bonk between 5 and 6 miles… mostly because of the uphill (100 ft ascent over the mile)
• Mile splits – 8:33, 8:26, 8:25, 8:18, 8:21, 8:36, 8:18, 9:13
• Breathing was okay… the good rhtyhm of it came and went a few times
• Misjudged this route…for some reason, I thought it was only 7 mi.
• Compression socky time

2011-03-13 – Race Day/Weekly Wrapup

2011 Runnin’ of the Green
4.35 mi, 32:03 time, 173 bpm
76/621 32M Division
225/1689 Male
280/4009 Overall
http://connect.garmin.com/activity/72937246
http://onlineraceresults.com/race/view_individual.php?make_printable=1&bib_num=2295&race_id=18039&type=result

• Splits – 7:21, 7:41, 7:12, 7:20
• Pretty much ran this race as I expected I would. I ran the first couple as conservatively as I could…letting people go and getting my fair share of passes
• Felt very strong with 0.5 miles left and kicked it to the finish after the final corner
• Goal was 32 min.. pretty much on the dot with some gas left in the tank. I’m running about 12-13 lbs overweight here
• Course had a lot of hills and attacked them smartly…and I think efficiently.  Starting to get strong with hills.
• Pre-race nutrition: Half a bagel, half of a short cup of Starbucks coffee, some water
• Definitely a fun run.  Ran with friends, Amanda, Faraz, Jason, Mikey, Amy with the usual supporting cast of Amy, Craig, etc.

Yesterday:
5 mi, 43:06 time, 159 bpm, -splits
Strong run…good setup for today’s run.  HR was on the money this time.

Week:
24 mi…not too many runs in this week.