Saturday, January 23, 2010
LOCATION: Bailey, Colorado -- Platte Canyon High School Track and Cross-Country Trail
TRAINING: Slow Intervals + 2 x400 Speed Intervals + 2 x 200 Speed Intervals
TOTAL DISTANCE: 5.2 Miles
SLOW INTERVAL RUN/WALK RATIO: 2:1
AVE PACE: 12 min/mile
400 SPEED INTERVAL PACE: 7.4 mile/min
200 SPEED INTERVAL PACE: 6.1 mile/min
COMPANY: Alone (As Always)
TOTAL TIME: 75 minutes (Stretching, Running /Walking, Speed Intervals, Cool Down)
WEATHER CONDITIONS: Sunny, Temperature 29.8 °F, Feels Like 15.6 °F, Wind 25.3 mph SW, Humidity 24%, Patches of Frozen Snow.
ELEVATION: 8047 Feet
I had a perfectly miserable run today. I mostly ran on a track. The wind was really fierce at 25+ mph. As I would come around the back straight, I would get hit in the snoot with a blast of freezing wind. After a few laps, I really started to dread that back straight!
I have lived in the Colorado my whole life. I can take quite a bit of cold and wind. I have got to say that 25 mph icy blast hurt like hell! My lower lip cracked and started to bleed. My eyes were watering. I did something I have never done before - I gave up!
First time for everything!
I took this photo today. Note the brush near the river is bending over in the wind.
Here is the same place last summer. I want it to be summer.
Tuesday, January 19, 2010
TIME: 5:00 pm
LOCATION: Bailey, CO - Home Gym
TOTAL TIME: 60 minutes
While running on Sunday I got tired too quickly. My hamstrings were really bothering me. I was very slow. I decided I need some time to recover. I wanted to stretch and do my therapy exercises. Here is what I did:
10 minutes - elliptical trainer (warm-up)
20 minutes - slow stretching
20 minutes - therapy band exercises
10 minutes - elliptical trainer (cool-down)
Total Time 1 hour
The stretching and therapy band exercises were given to me by my physical therapist. I went through some rehab last summer and have been working to keep from getting re-injured.
I also pushed my caloric intake to the top of my range. I think I few more days of an easy workouts and I may be able to run a bit better.
Sunday, January 17, 2010
TIME: 3:00pm - 5:00 pm
LOCATION: Thunderridge HS Track-- Highlands Ranch, Colorado
TIMED DISTANCE: 5K
5K TIME: 29:24
AVERAGE PACE: 9:43 min/mile
TOTAL TIME: 120 minutes (Warm-up, Timed Run, Interval Run, 4 x 100 Acceleration Drills, and Cool-Down)
WEATHER CONDITIONS: Clear, Temperature54.1 °F, Feels Like 51.4 °F, Wind-Calm, Humidity 3o%
I decided to cheat today and drive down to a lower elevation for my run. I ran on a concrete trail along a green belt today. I am not a fan of concrete.
Due to the nice weather there were plenty of people out walking and running. I decided to time the first 5k. I ran intervals for another 5k. My intervals consisted of 90-second runs followed by 60-second walks. I am trying to get some endurance.
Then it happened. A 20-something woman ran past me. She had a perfect even stride. Her rhythm was beautiful. She was a good runner.
I am an erratic runner. My pace is all over the place. I go from blazing speed to limping along. I have tried to do a nice even pace. I have yet to be successful. I really don't know why.
When I got back to the high school there was a guy running at a nice even pace around the track. I think I am the only person on the planet that can't run at a consistent pace.
I am pretty sure I am a terrible runner. I am not particularly slow. I just get where I want to go in a pretty ugly way.
After my attempt at distance running, I decided to do 4x100 acceleration runs on the football field. I am good at these sprinting drills. I just wanted to finish my workout with something I could do well.
Saturday, January 16, 2010
Location: Bailey, Colorado - Burland Subdivision
Timed Distance: 3.0Miles
Time: 30 Minutes
Average Pace: 10 min/mile
Total Time: 40 minutes (Warm-up, Timed Run, Slow Run and Cool-Down)
Weather Condition: Clear, Temperature 45 °F, Feels Like 45 °F, Wind-2.3 mph WNW 29%, Patches Snow and Ice
Elevation: 8,500 ft
I just had a fun run. Being an ancient ex-competetive collegian athlete I tend to think of training as hard work. I hear the old mantra in my head, “go faster - go faster - go faster."
I really wanted to do an easy run today. Against my better judgment , I grabbed my Garmin timer. This timer goads me to run faster than I should. Thankfully, I forgot to charge the timer. The thing ran out of battery right after my warm-up. With no timer to push me, I ran at a comfortable pace for 3 miles. Judging by my home clock, I completed the run in a touch under 30 minutes.
This is the sort of run I wanted to do. I just tooled through the neighborhood enjoying myself. I actually ran better than I thought I did.
I stretched after the run and did my physical therapy exercises. I lifted some easy weights and did some abs exercises. I jumped on my elliptical machine and hit it hard for 10 minutes. I stretched again and called it quits.
Now it is time for a couple of slices of Papa Murphy's Mediterranean De-Light Pizza. Now I have a different mantra in my head, “eat slowly-eat-slowly-eat slowly.”
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