Logbook Daily Record for 9/26/2008
Its Friday.. day before the run… soreness almost gone.. today is a day of rest… have work, then going to pack a bag and staying with my parents (who live right near the race location).. woot
Health:
- Date: 09/26/2008
- Weight: 159.5
- Mood: Normal
- Resting Heart rate: 48
- Sleep Hours: 6.5
- Sleep Pattern: Normal
- Calories: 1960
Filed under: Daily Record, Run
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Run - 0.7 hours - 09/25/2008
A quick easy run… wanted to go for an hour, but the White Sox game went into extra innings and i got started later then I had hoped. It may be better to have just done something really light 2 days before the 5K race… but felt good to be going out.
Again, I tried to maintain a speed to keep my heart rate at the upper end of HR3… and I was suprised at how quick that pace actually was! I started out at about an 8 minute mile pace… which slowed to a 10 minute mile pace near the end to maintain the heart rate.. certainly getting better as that average was about a full minute faster. But then again, that could be the difference in running at night.
Regardless, I’m pretty sure my overall running ability has improved over the last few weeks. I fully expect to run the 5K faster then my Personal Best of 25:00 flat (ok, it was my only race… but it was still my best ‘official’ run). 24:06 is what I was able to run earlier this week, and I’m expecting that to be faster in race conditions. I’d be really happy with breaking 23 minutes… but anything faster then 25 is a win as far as I’m concerned… I’m certainly not as rested as I was for the last 5K… and I’m really thinking more about working endurance to get through the Vegas Half (which i just booked hotel for last night! Can still cancel it.. airfare/registering for the race is the point of no return)
Workout:
- Type: Run
- Date: 09/25/2008
- Time: 23:16:00
- Total Time: 00:42:00.00
- Average Heart rate: 132
- Max Heart rate: 152
- Calories: 504
- Distance: 4 miles
- Average Pace: 10:30.47/mile
- Max Pace: 7:08.57/mile
Filed under: Easy Run, General Cardio, Run
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Logbook Daily Record for 9/25/2008
Not too much different. Soreness is better today… feel like I have a lot of energy..
Plan for today is an easy run… then taking tomorrow off before the 5K saturday morning!
Health:
- Date: 09/25/2008
- Weight: 162
- Mood: Normal
- Resting Heart rate: 42
- Sleep Hours: 7.5
- Sleep Pattern: Normal
- Calories: 1740
Filed under: Daily Record, Run
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First Fartlek Run
Ok, this was really easy…I used the ‘default’ fartlek workout that came with my garmin forerunner… (.1 miles in HR4, .1 miles in HR2) x 2, (10 second sprint, minute slow) x 2.. repeat again.
Felt really good to just open it up for a burst of speed… no way I could maintain that speed for much longer… I’ll probably be doing some more of these.. will just have to look to see how I want to modify it. It didn’t seem like it was really that useful… but maybe it is and I just don’t know it.
Workout:
- Type: Run
- Date: 09/24/2008
- Time: 20:34:00
- Total Time: 00:23:28.00
- Average Heart rate: 129
- Max Heart rate: 157
- Calories: 238
- Distance: 2.08 miles
- Average Pace: 11:16.69/mile
- Max Pace: 3:51.07/mile
- Ascent: 170 ft
- Descent: 197 ft
Filed under: Fartlek, General Cardio, Run
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Logbook Daily Record for 9/24/2008
Another Day.. slept well, but tired and a bit sore…
I plan on seeing how intense the Fartlek run I have planned is… then tomorrow going for a slow easy hour long run.. before resting on friday. Saturday is a 5K race.. and I know that I should probably rest up a bit more and cut my running a bit.. so I’m not expecting a huge increase in my performance, but it should still be an improvement over my previous race. I’d be disappointed if i came in slower then that, especially since my Time Trial last night was faster then the last race!
Health:
- Date: 09/24/2008
- Weight: 163.5
- Mood: Normal
- Resting Heart rate: 44
- Sleep Hours: 9.5
- Sleep Pattern: Normal
- Calories: 1975
Filed under: Daily Record, Run
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Run - 0.6 hours - 09/23/2008
I followed the Time Trial workout that came with my Forerunner. Has a good warmup/cooldown built into it.. and allows for a few minutes to get back to a resting state before going hard for 3.1 miles.
Perhaps I was tired, but it was hard to push myself much harder. I tried to focus on long strides… but my breathing was really hard and perceived effort was really high, even though it wasn’t reflected in my heartrate, which never even made it into zone 5 (90%+). I guess that’s a good sign, since it means that i probably could have pushed harder near the end. It also means that the conditioning is going well, but I probably have to do a bit more speed word to improve my lactic threshold.
Regardless, i ran the 5K in 24:06.27… at a pace of 7:45/mile. (last 5K was 25:00 at 8:03/mile). That’s some good progress for 3 or 4 weeks, at least I think so!
Workout:
- Type: Run
- Date: 09/23/2008
- Time: 21:08:00
- Total Time: 00:38:06.00
- Average Heart rate: 145
- Max Heart rate: 169
- Calories: 509
- Distance: 4.05 miles
- Average Pace: 9:24.26/mile
- Max Pace: 5:58.92/mile
- Ascent: 436 ft
- Descent: 412 ft
Filed under: 5k, General Cardio, Run
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Logbook Daily Record for 9/23/2008
Yesterday was a birthday lunch out at friday’s, so I’m kinda guessing at the day’s Caloric intake.
Other then that I’m just a bit sore and worn out from all the extra running… will see if I do my 5K simulation when I get home tonight.. or if i just watch the White Sox play..
Health:
- Date: 09/23/2008
- Weight: 163
- Mood: Normal
- Resting Heart rate: 40
- Sleep Hours: 4.75
- Sleep Pattern: Normal
- Calories: 1920
Filed under: Daily Record, Run
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Interval Run
Got a good run in, was a little bit rough getting started, but once I loosened up, I generally felt good.
Half Mile splits: 3:51.96 (7:44/mile), 3:52.97 (7:46/mile), 3:58.90 (7:58/mile), 4:12.33 (8:25/mile).
So, a decent falloff in the last interval.. that means to me that I have more work to do at this intensity before even thinking of running harder.
Workout:
- Type: Run
- Date: 09/22/2008
- Time: 10:31:00
- Total Time: 00:41:56.16
- Average Heart rate: 139
- Max Heart rate: 166
- Calories: 444
- Distance: 3.83 miles
- Average Pace: 10:56.93/mile
- Max Pace: 6:25.85/mile
- Ascent: 326 ft
- Descent: 327 ft
Filed under: General Cardio, Interval Run, Run
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Logbook Daily Record for 9/22/2008
Another day, not much out of the ordinary. Going to get a quick interval workout in before work. Plan for the week is a 4 x 1/2 mile repeats today… a 5K time trial tomorrow.. a Fartlek run on wednesday (since I kinda did a tempo run without planning it yesterday), then an hour long easy run on Thursday.. then Friday off before the 5K race on Saturday.
Hopefully that race goes well and is over somewhat quickly. Its 8:30am out in the suburbs and I’m planning on going to the White Sox (potentially divison clinching game) that same day at noon!
Health:
- Date: 09/22/2008
- Weight: 161.5
- Mood: Normal
- Resting Heart rate: 52
- Sleep Hours: 6.25
- Sleep Pattern: Normal
- Calories: 1840
Filed under: Daily Record, Run
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Logbook Daily Record for 09/21/2008
Ooof.. yeah.. yesterday I ate waaaaaay too much. Like, to the point it made me feel sick. But at least it was generally healthy food! Lots of veggies and good steak/chicken/ribs.
Now its gonna be a lazy sunday… debating if I should get a run in today.. feeling a bit tired and sore from yesterday’s tempo run, but a easy hour long run may be good…
6 days to the 5K! I plan to reduce my mile and intensity this week, but I don’t want to stop gaining ground if I’m going to be doing the Las Vegas Half.. hmmm
Btw, I’m posting this at 1:12pm, I selected today’s date.. and there’s no time option.(Edit: Yep, that’s the problem. Works if you don’t specify a date. If you pick today, the time is wrong. Not sure what the time is if you pick an older date)
Health:
- Date: 09/21/2008
- Weight: 162
- Mood: Normal
- Resting Heart rate: 48
- Sleep Hours: 8.25
- Sleep Pattern: Normal
Filed under: Daily Record, Run
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