High-Octane

First run of a new RLRF training series. Rye and I are doing the 16 week marathon training program for a 3:16 marathon. This is going to be fun running with him "virtually" and also comparing my workouts with the last ones. Today I was really dreading the start as I have been very busy the last couple of weeks and not gotten much rest. I've just been tired! Physically I am doing good with no issues right now.

When I finally drug myself to the track and started running I actually felt pretty good. As you can see I overdid the first mile, realized it, and compensated on the second two miles. My warm-up and cool down miles felt pretty easy at low 8:00 paces. I ran 3 miles on the cool-down instead of my usual 2 since I felt good.

Now I'm looking forward to the next run!

5/21/2012
Mile	Time	HR	HR %	Max HR
2	Warm-Up @ 8:10 Pace - 133 HR
1	5:51:00	161	87%	171
	1-1/2 Min. Recovery
2	6:09:00	163	88%	173
	1-1/2 Min. Recovery
3	6:10:00	166	90%	175
3	Cool-Down @ 8:05 Pace - 153 HR
Total	18:10:00	110	88%
Pace	6:03:20		Total Miles	8
High School Track
63Âș - 70% Humidity
Target: Repeats - 10-20 Min. Warm-up, Stretch, 3 x 1600 @ 6:15 pace, 1 Min. Recovery between each, 10 Min. Cool-down. Notes: Started out my first mile too fast. Wondering now how fast I can run a mile. Felt really good after the entire run.

My cross-training consisted of a 2 mile run with Callie :-)

This week is tough because I have something every night of the week, also Callie's home so I've opted to run short with her on my cross-training days.

2 Miles @ 8:10 Avg. Pace  -  HR 129

Work-out #2...RLRF Program. Everything was good but it still felt a little harder than I though it should feel. I briefly thought about running 3 tempo miles but at the end of 2 I decided I wasn't ready for that!

I went back and read up on how to do a Tempo Run and I'm actually doing it wrong. It says you should "gradually increase during the easy miles, so that you are close to tempo pace by the end of the warmup". As you can see I just ran slow and then sped up for the two miles. I also took a couple of minute breather after the 2 fast miles, before I started my 3 cooldown miles. No wonder I can't run a 3:16 marathon, I'm doing it all wrong :-( ...And what is warmup and cooldown pace anyway??

5/23/2012
Mile	Time	HR	HR %	Max HR
1	8:30:00	142	74%
2	8:49:00	150	79%
3	6:41:00	156	83%	165
4	6:40:00	170	93%	177
5	8:38:00	151	80%
6	8:22:00	157	84%
7	8:32:00	160	86%
0.25	Cool-Down
Total	42:51:00	152	80%
Pace	8:34:12		Total Miles	7.25
Tempo Miles	13:21:00	163	88%
Pace	6:40:30
Small Loop +
70Âș -90% Humidity - 10 mph Wind
Target: Tempo Run, 2 Warm-up, Stretch, 2 @ 6:45 pace, 2 Cool-down Notes: I was thinking this run would be easier. Everything felt good, it just took more energy than I thought it would.

This was supposed to be a cross-training day but I opted to run 2.5 miles with Callie. She's only home for a few days and then off to work church camp for the entire summer.

2.5 Miles @ 8:45 Pace  -  HR 125 Avg

Psalm 127:3-5

Behold, children are a heritage from the Lord, the fruit of the womb a reward. Like arrows in the hand of a warrior are the children of one's youth. Blessed is the man who fills his quiver with them! He shall not be put to shame when he speaks with his enemies in the gate.

Another kinda off day from my training program. I don't have time for cross-training in the evenings so I've just been running a little in the mornings. I ran one mile fast...just for fun.

I am running in a 5K tomorrow morning but I'm also supposed to be running 13 miles @ 7:56 pace for my RLRF program. I'm thinking about getting to the race early and running the course once before the race, then run the race and then continue to run in the area to complete the 13 miles. We'll see how all of that goes :-)

5/25/2012
Mile	Time	HR	HR %	Max HR
1	8:20:00	132	67%
2	8:19:00	147	77%
3	6:03:00	167	91%	175
4	7:58:00	161	87%
0.25	Cooldown
Total	30:40:00	304	117%
Pace	7:40:00		Total Miles	4.25
Out & Back
73Âș - 75% Humidity
Target: 2 Slow and 1 Fast mile, 1 slow.

Well I didn't quite hit the Sub-20 mark today but it was a decent effort.

20:19 beats my old PR by 50 seconds.

The race had 111 runners, several high school and a few college kids. I wasn't familiar with this course so I got there a little early and ran the course as a warm-up before the race. I thought it would be more hilly but it really just had some rolling low hills.

The first mile of the race has a decent uphill climb for the first half mile. I started out about 10th in the pack. At about the half mile mark I was running about a 6:15 pace but decided I needed to slow down a little ending the first mile in 6:27. The second mile was mostly flat. The main pack had run out in front of me but three guys were starting to fade from the main group. I passed two of them on this mile. I ended up running a a 6:34 on this mile and thought that was good enough. The third mile was almost all an uphill climb, ever so slightly, and just enough to make me slow down a little. I didn't really realize I had slowed to a 6:44 pace until I hit the 3 mile marker and saw the time on my watch (uh..oh...I'm in trouble). I did pass another guy or two on this mile. No one ever passed me in the race so I was kinda running alone the whole way. You couldn't see the finish line until right at the 3 mile mark and at this point I started to kick running the last .1 in 32 seconds. 20 seconds off my Goal but still a 50 second PR. I'm sure I can hit my goal on the next 5K.

I'm thinking the warm-up was a little too much since I was dripping with sweat at the end of it. It was about 75 degrees and very humid. My legs didn't feel like they had much spring in them after the warm-up. 

3 Warm-up miles and 1 cool-down mile.

Callie (my daughter) also ran today and won 3rd in her age group. She took it very easy and was just running for fun... Her legs are getting much better.