Category Archives: Training

Better 5 miles

Training

April 21, Easter Sunday!

Love this quote!

“Rodger Bannister studied the  four-minute mile the way Jonas Salk studyied polio— with a view to eradicating.”                                                  Jim Murray, Los Angeles Times columnist

Very happy with this 5 miler. It was a duplicate of yesterday’s five miler. Didn’t expect I would recover this quickly. Each mile was quicker than the last and I finished strongly with a 10:33.  I had a little more  courage in the early miles to face the fear and push the pace. The result was 5 miles in 56:50.  I think that is a new PR.

Stats-

Weight = #151

Feet = GOOD

DIET =10

HR is normal

Sleep is good.

Daily stretching and Body Works still need to be improved.

Source: Garmin Connect

Solid 60 minutes

Training

April 20, Saturday,

Courage is the mean between fear and confidence.     Aristotle

Tonight I set out to run slowly for 1 hour. I started at a very modest pace and gradually picked up the pace feeling very strong in the last mile. In the end I covered 5 miles in 60 minutes which is a pretty close to a personal record I think. I didn’t have my Garmin because it was not charged So I used an ancient stopwatch tonight.  Legs feel good.  I have become very comfortable with the concept of an hour run these recent days. And I always seem to finish ready to go on!  I am aching to try an 800m time trial.  The only thing causing reluctance is the recent tweeky hamstring muscle.  I will wait another week.

 

 

 

Spiked up 200m’s

Training

April 17, Thursday

4.41 miles in 49:02 moving time on JLHS track,  with 19 SS  of 100m,  200m,  and 1 x 400m.  In the middle I spiked up and ran 3 x 200m with the wind at my back in :53,  :51,  :49 seconds.  The rest were slightly under 8:00 pace.  Total time was 61 minutes. My body felt better with each lap, and I finished strong and with no leg or foot issues.  .

Stats–

Sleep = 9 hours

Diet = 9

Foot discomfort in the morning equals 2  for first minute or two; none throughout the day and none when running

HR steady

Weight = #152

Daily stretching and body weights below-par and need to be worked on.

Source: Garmin Connect

4.82 on the track in 58 minutes moving tome

Training

April 17, Wednesday.

“Not being able to control events, I control myself; and I adapt myself to them, if they do not adapt themselves to me.”                               Michel De Montaign

At Liberty HS track this afternoon the wind was ripping steadily at about 20/25mph. I just kept running, determined to continue for 1 hour no matter what.  So, I managed almost 5 miles in 58 moving minutes. The data below shows that I ran 19 speed segments during that time. Most were of 100 meters, but a few were 200 meters and one 400 meter acceleration. I actually felt better as time went on and had to restrain myself from running too fast because I still fear for my right hamstring. Most segments were at around 8:00 pace with just a few somewhat quicker.

Stats remain constant and in satisfactory range 🙂

Source: Garmin Connect

Jackson Run

Training

April 14, Sunday

“All I want to do is drink beer and train like an animal”                                 Rod Dixon

Got some good work in late today; 3.7 miles in 50:00.  Ran a few 100m SS in first miles.  Pushed on last mile as I ran a sustained 9:30 pace after thinking I was only capable of a sluggish finish.  Positive!

Source: Garmin Connect

One hour run

Training

April 12th, Friday

I just discovered how I can transfer data directly from my Garmin watch to my blog. I will be doing this probably more frequently in the future because it will limit the amount of explain I have to do about my work out for anyone who’s actually interested. So my words will simply be my Impressions and my thoughts about the workout rather than the actual numbers and specifics about the data.

So., tap on Garmin Connect below for more details than anybody ever needed.

Source: Garmin Connect

Biking in Jackson

Training

April 13, Saturday

 

Longest bike ride in a while to give my legs a day of rest.

 

Splits  Time Cumulative Time Moving Time Distance Elev Gain Elev Loss Avg Pace Avg Moving Pace Best Pace Calories
1 6:17.6 6:17.6 6:10 1.00 — — 6:18 6:10 5:34 117
2 6:01.8 12:19 6:00 1.00 — — 6:02 6:00 4:15 118
3 5:48.0 18:07 5:46 1.00 13 10 5:48 5:46 4:47 117
4 5:50.3 23:58 5:35 1.00 16 — 5:50 5:35 4:47 114
5 5:08.7 29:06 5:07 1.00 — 41 5:09 5:07 3:08 104
6 5:27.8 34:34 5:22 1.00 21 — 5:28 5:22 4:08 115
7 6:08.7 40:43 6:06 1.00 41 20 6:09 6:06 4:03 114
8 6:32.3 47:15 6:26 1.00 17 26 6:32 6:26 4:53 116
9 6:35.0 53:50 6:19 1.00 — 22 6:35 6:19 4:35 117
10 5:56.9 59:47 5:56 1.00 17 — 5:57 5:56 4:27 115
11 0:21.3 1:00:08 0:16 0.06 — — 6:17 4:43 5:43 7
Summary 1:00:08 1:00:08 59:03 10.06 126 117 5:59 5:52 3:08 1,154
Photos

Catching up

Training

As of April 9th, Tuesday

With driving home from Florida and having a molar extracted and reconnecting with Kristen and Robert in Philadelphia and Hoboken, the last 12 days have been somewhat disruptive. But I did manage five decent workouts within that period.  Returning to speed a little too quickly resulted in a reinjuring of my right hamstring muscle. However it is only a slight pull and I can run slowly. There will be a suspension of speed segments for a while . Today I managed to do a lot of work at the clubhouse for 65 minutes including swimming, running, biking and elliptical work.   Stat keeping has suffered along the way. (Weight remains constant in lower 150’s) But I did resume early morning workouts today arising at 7 am. My goal is to continue with morning workouts for us long and as consistently as possible.