Workout: 5.9 Mile Long Run

Distance: 5.89 Miles
Time: 57:18
Avg. Pace: 9:44/mile
Type: Long Run
Weather: Warm (70s), very sunny

A backed-off long run as part of this recovery week so I tried to maintain a slightly faster pace, even on the big hill. It was tough, but I stayed at a fairly consistent pace the whole time, so that was good.

Workout: 30 Min. Easy Run

Distance: 2.92 Miles
Time: 32:04
Avg. Pace: 11:00/mile
Type: Easy Run

Slow easy/recovery run between yesterday's hardish pace run and tomorrow's long run. I felt OK, but my quads were a little twinged.

Workout: 1.6 Mile Walk

Distance: 1.62 Miles
Time: 36:43
Avg. Pace: 22:41/mile
Type: Walk

A leisurely walk to the park with Steph and Andy, a little swingin' and watching the airplanes come in to land (we live right on a flight path for the MSP airport, and my son loves watching the airplanes... he laughs every time he sees one). The walk was to help us relax a little after the craziness of Andy's 1st birthday party at our house earlier today.

Workout: 4 Mile Pace Run

Distance: 4.03 miles
Time: 35:39
Avg. Pace: 8:51/mile
Type: Pace Run (Threshold)

My goal here was to stay between 8:45 and 9:00/mile, which I did on average, but my pace jumped around way too much. I need to use the pace zone alerts on my Garmin more to help me train myself to keep a constant pace, and to know what that pace feels like. But, other than the erratic pace, this was a good run

Workout: 40 Min. Tempo Run

Distance: 4.68 miles
Time: 44:05
Avg. Pace: 9:25/mile
Type: Threshold, Tempo Intervals
Weather: Cooler (upper 60s), cloudy
Summary: 10 min. warmup (approx. 1 mile), 10 min. tempo interval (1.23 miles, Avg. pace 8:07/mile), 5 min. rest (0.45 miles), 9 min. tempo interval (1.12 miles, Avg. pace 8:04/mile), 10 min. cool down (0.9 miles)

I took an extra day off to recover after last week, which was a pretty tough week, and as a result this was a really great set of tempo intervals. I tried to keep my heart rate in Zone 4 for both of the tempo intervals (i.e. between 80-90% of HRR), and my pace was fairly consistent for both intervals, although I let it creep a little higher for the last 1:30 of the last interval. Not a bad workout to celebrate the 1st Anniversary of my son's birth.

Next Planned Workout: 3-3.5 mile easy run Thursday (8/20)

Weekly Total: Aug. 10-16

Running: 24.26 miles, Avg. Pace 10:41/mile
Workouts: 1 Threshold/Tempo, 1 Speed Workout, 1 Long Run, 2 Easy/Recovery Runs

I had a 1.7 mile increase over last week, which works out to about 7.5%, which is right around where it should be. My average pace had another huge drop (another minute), but I think that is to be expected since I have started using the heart rate monitor to force me to slow down during my easy recovery days.

Workout: 7 Mile Long Run

Distance: 7.0 Miles (On a Treadmill)
Time: 01:19:07
Avg. Pace: 11:18/mile
Weather: Indoors

Another indoor treadmill workout (it was pouring rain outside, and I didn't know the area well, so I didn't feel like getting drenched in a strange city). I definitely run slower on a treadmill. I used my heart rate monitor again, and it just felt like I couldn't get anything going for this run. Next week is a cutback week, so hopefully I can get a little recovery and get my pace back up.

Next Planned Workout: Tues. 8/18, tempo run (I haven't decided how long yet... probably only 30 minutes with one 15 minute tempo portion).

Workout: 3 Mile Easy Run

Distance: 3 Miles (On a Treadmill)
Time: 35:36
Avg. Pace: 11:52/mile
Weather: Indoors

Very easy slow workout trying to keep my heart rate in my "Zone 2" (60-70% HRR). I hate running on a treadmill.

Next Planned Workout: Tomorrow (Sun. 8/16), 7 mile long run

Workout: 6x400m Speed Intervals

Main Workout Distance: 3.02 miles (6x400m intervals plus approx. 0.3 mile recovery jog between each)
Main Workout Pace (Intervals): 6:19/mile (avg. interval time 1:35)
Warm Up/Cool Down Distance: 3.01 miles
WU/CD Time: 31:37
WU/CD Pace: 10:32/mile
Total Distance: 6.03 miles (click for route/details)
Type: Speed intervals
Weather: Cooler (low 70s), but still very humid

I increased the number of reps. to 6 this week and I did much less walking during the in-between recovery portions (I walked maybe 100 meters during one rest period, and maybe 25-50 on another, otherwise I did a slow recovery jog). I'm still going too fast on these (averaged 1:35 per interval, or about 6:20/mile when they should be around 1:45-1:50, or about 7:10-7:20/mile), but I was still a little better than last week (for my very last interval I went way faster just to see how well I could do, and that threw off my average a little, most of the intervals were in the 1:35-1:40 range). These are still pretty tough, especially in humidity like we had last night, but I am noticing that my heart rate recovers much quicker than it used to.

Interval Times:

1. 1:29 (5:59/mile)
2. 1:37 (6:28/mile)
3. 1:40 (6:40/mile)
4. 1:38 (6:33/mile)
5. 1:40 (6:42/mile)

Next Planned Workout: Tomorrow (Fri. 8/14) Rest Day; Saturday (8/15), 3 mile easy run.

Workout: 3.9 Mile Easy Run

Distance: 3.92 Miles (click for route)
Time: 42:38
Avg. Pace: 10:51/mile
Type: Easy run
Weather: Hot (80s), humid

Very slow easy run tonight. I used my heart rate monitor again and forced myself to stay in a fairly slow heart rate zone (60-70% HRR according to the Karvonen Method), except for the last 0.9 miles or so where I allowed myself to go a little faster. It felt like I was going soooooooo sloooooooooow (and I was, between 10:50 and 11:30/mile during the first 3 miles, and only about 9:30-9:50 for the last 0.9 miles). Supposedly this is best for recovery, and today was a "junk mile" day anyway.

Next Planned Workout: Tomorrow (Thurs. 8/13), 6x400m Speed Intervals

Workout: 40 Min Tempo Workout

Main Workout Distance: 2.05 miles
Main Workout Time: 17:00 (10 min. interval and 7 min. interval)
Main Workout Avg. Pace: 8:18/mile
Other Distance (Warmup, Cool down, recovery between intervals): 2.25 miles
Other Time: 24:32
Other Avg. Pace: 10:54/mile
Total Distance: 4.3 miles (click for details)
Total Avg. Pace: 9:39/mile
Type: Threshold Workout (Tempo Intervals)
Weather: Cooler (60s), fairly humid
Summary: 10 min. warmup (10:12/mile), 10 min. tempo interval (8:14/mile), 5 min. rest (11:38/mile), 7 min. tempo interval (8:22/mile), 9:30 min cool down (11:15/mile)

This was my first attempt at using the heart rate monitor (HRM) with my new Garmin to set my pace. I did two tempo/threshold intervals, one for 10 minutes and one for 7 minutes (w/ a 5 minute rest/recovery walk/jog in between) and tried to keep my heart rate (HR) between 80-90% of my max HR. The first interval went pretty well, I stayed right around 85-90% of my max for the whole time, and my pace stayed in the 8:00 to 8:15 range (avg. for the 10 minute interval was 8:14/mile) and my HR slowly got larger until the last minute was a little high and I had to slow down. For the second interval, my HR shot right up to the upper end of my goal zone (right at about 90%) and my Garmin kept giving alarms of "HR too high!!" As a result, the second interval was slower (8:23/mile), but still in the range I wanted it to be.

I find it interesting that this week I went a shorter distance than last week (4.3 rather than 4.4 miles) at a slower average pace (finished in 41:32 rather than 40:00 minutes) even though my total time running a tempo pace was longer (17 min. vs. 15 min.), but I did run a slower pace during the tempo portions in order to stay in my desired HR zone and I slowed up during the 5 min. rest so that my HR went down enough before the next interval, so I guess it makes sense.

Running by heart rate was interesting, but next week I think I will set the tempo run up based on a pace range and see what my resulting heart rate looked like. Then I can compare the two and see which I prefer.

Next Planned Workout: Tomorrow (Wed. 8/12), 3-3.5 mile easy run

Weekly Total: Aug. 3-9

Running: 22.56 miles, Avg. pace: 9:43/mile
Other: 1 walk, 2.05 miles; 1 WiiFit Free Step and Strength Training
Workouts: 1 Threshold, 1 Speed, 1 Easy Run, 1 Pace Run, 1 Long Run
Total Miles: 24.61 miles

A very small increase in miles over last week (only 0.64 more miles, or about a 3% increase). That's fine, the mileage will be piling on soon enough. A noticeable decrease in Avg. pace (almost a full minute) as well, but that is OK too, because one of my runs last week was a 5K race with a huge spike in pace, and the heat over the weekend definitely slowed me down.

Workout: 6 Mile Long Run

Distance: 6.13 miles (click for route & details)
Time: 1:01:52
Avg. Pace: 10:05/mile
Type: Long Run
Weather: Warm (low to mid 70s), very humid
Summary: Simple out and back run. My pace stayed sub-10 minutes for the first half, but I couldn't really keep that up, and for the second half it was more like 10:30.

Still way too humid. It was considerably cooler tonight as I ran this (didn't even start the run until 9:00 PM... running in the dark is FUN /sarcasm), but still very, very, very humid. I was drenched by the time I was done. Overall, this is about the best I could have hoped for under the situation after yesterday's horrible experiment with pace running in the heat and the humidity tonight. Plus, I did get the miles in and I ran the whole way, so that's a plus.

Next Planned Workout: Tuesday (8/11) Threshold tempo run (planned 10 min. and 7 min. intervals in 40 min. workout)

Workout: 3.2 Mile Pace Run

Distance: 3.24 miles (click for route & details)
Time: 30:29
Avg. Pace: 9:24/mile
Type: Pace Run
Weather: Hot (mid-80s) and very humid, sunny
Summary: First 1.5 miles, about 8:45/mile, last 1.75 miles sporadic (alternated between running @ about 9:00/mile and walking @ about 15:00 to 20:00/mile)

Very hot and humid today. Clearly I wasn't hydrated enough, and I should have brought a bottle of water with me. I started out going at a very good pace for about 1.5 to 1.75 miles (between about 8:45 and about 9:00 per mile, right at my goal pace), but then the heat and hills (I was running near my parents house while they watched Andy, and they live in a much hillier area than where I live) got to me, and I had to walk a few times (2 times for a short period, usually only 15-30 seconds to finish up a hill, but 2 more times for 2 minutes or more). Hopefully tomorrow's long run is a little easier at a slower pace and with constant hydration.

Next Planned Workout: Tomorrow (8/9), 6 mile long run

Workout: WiiFit Free Step and Strength Exercises

Time: 1:05:00
Summary: 30 min. WiiFit Free Step aerobic exercise; 15 min. strength (pushups, crunches, bicep curls, shoulder raises); 20 min. WiiFit Free Step aerobic; 5-10 min. extended stretching

Friday is normally a day off, but I decided to do a low intensity aerobic workout to get the blood flowing a little and burn a few extra calories, and also to do some light strength training.

Next Planned Workout: Tomorrow, Sat. Aug. 8, 3-3.5 mile Half-Marathon pace (8:45-9:00/mile) run

Workout: 5x400m Speed Workout (Week 2)

Main Workout Distance: 1.25 miles (5x400m speed intervals)+1.22 miles recovery walk/jog between intervals
Main Workout Avg. Pace: 6:20/mile (for intervals only)
Warmup/Cooldown Distance: 2.61 miles
WU/CD Avg. Pace: 10:47/mile
Total Distance: 5.09 miles
Type: Speed Intervals
Weather: Overcast, warm (upper 70s to lower 80s), humid
Summary: 1.45 mile warmup (including 4 stride drills) (avg. pace 11:35/mile), 5x400m intervals (Interval times 1:32 (6:11/mile), 1:32 (6:11/mile), 1:34 (6:18/mile), 1:38 (6:34/mile), and 1:39 (6:38/mile)) w/ 0.3 mile recovery walk/jog between each and a short 0.18 recovery walk/jog after last interval (avg. pace 13:22/mile), 0.98 mile (9:18/mile)

Like last week's speed workout, this week's intervals were too fast, although much more consistently paced. I do think its OK that I run these a little faster, because I have more natural speed than endurance, so I might as well try and develop my top speed a little bit in the hopes of compensating slightly for my weaker endurance.

I decided against doing these as hill intervals, partly because the hill I would need to run on is farther away that the place where I do flat intervals, but also because I don't feel the need to be too gung ho. I'm already doing speedwork despite this being my first long-distance race... I think trying to be too hardcore about it is a little much.

Next Planned Workout: Sat. Aug. 7 (Friday is a rest day), 3-3.5 mile goal Half-Marathon pace run (i.e. between 8:45 and 9:00/mile).

Workout: 3.7 Mile Easy Run

Distance: 3.69 miles
Time: 34:00 (on the nose!)
Avg. Pace: 9:13
Type: Easy Run
Weather: Cool (mid 50s)
Summary: Standard easy run. I attempted to keep a constant pace, but I'm pretty sure it fluctuated quite a bit (although probably only between about 8:45 and 9:45... maybe as much as 10:00).

I probably went a little fast, which is probably why I only feel alright. My stupid arch hurt again (although that is to be expected for a run this early in the morning with little stretching beforehand). Oh well, I still got the miles in.

Next Planned Workout: 5x400 speed intervals, Tomorrow evening (Thurs. 8/5)

Workout: 40 min Tempo Workout

Distance: 4.41 miles
Total Time: 40:00
Avg. Pace: 9:04/mile
Type: Tempo Run/Threshold Workout
Weather: Cooler (low to mid 60s) but very humid, windy
Summary: 10 min. slow warmup pace (approx. 10 min/mile), 5 min slow buildup, 10 min threshold pace (approx. 8 min/mile), 5 min slow recovery jog (10 min/mile or slower), 5 min threshold pace (approx. 8 min/mile), 5 minutes cooldown (between 9 and 10 min/mile).

Overall, I felt pretty good. No lingering effects from the weekend race. My right shin still had a little twinge, but nothing too bad. The tempo intervals didn't seem as bad as last Thursday's either, although the first 10 min. interval was still pretty tough toward the end. I think it helps a lot that I did these on Tuesday after a full day of rest, instead of last week on Thursday after two straight days of workouts and a speed workout only two days previous. I also think that the 2x10 min intervals I did last week was a little too much for my first week of training, so I backed it off a little today and shortened the second interval to only 5 minutes. Next week, I'll try increasing the second interval (maybe to 7 min.). Hopefully by race day, I can get up to 2x15 min. tempo intervals, or even better 3 total intervals (maybe 15, 10, 10). I should also probably try just a long tempo run (maybe 25-30 min at a slightly slower pace). So many choices!

Next Planned Workout: 3-3.5 mile easy run, Tomorrow (Wed. Aug. 5)

Weekly Total July 27-Aug. 2

Running: 21.92 miles, 3:12:20, Avg. Pace 8:47

Other: Walk/recovery jog - 1.27 miles

Workouts: 1 speed interval workout, 2 threshold workouts, 1 easy run, 1 long run

Total Miles: 23.19 miles

A fairly big mileage jump from the past few weeks (about 30%), so I will have to be careful this week to avoid injury. I'm very happy with the week, I had two really tough workouts on Tuesday and Thursday, and I had a 5K race where I hit right in the middle of my goal time. I don't know if I could ask for a much better start to my training schedule.

Workout: 5 mile long run

Distance: 5.19 miles
Time: 51:58
Avg. Pace: 10:01/mile
Type: Long Run
Weather: Warm/Hot (mid 70s to low 80s), Sunny
Summary: Fairly consistent pace (around 9:55-10:00 min/mile), walked for a short period uphill at around 1 1/2 miles

I definitely could tell that I ran a 5K race yesterday. I felt pretty crappy, slow, and sore (especially my quads and shins). Thankfully, tomorrow is a rest day.

Next Planned Workout: 40 min tempo workout, Tuesday 8/4