Training Log Archive: iansmithIn the 1 days ending Mar 25, 2008:
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Tuesday Mar 25, 2008 #
Running 34:00 [3] 6.88 km (4:57 / km)
shoes: 200712 NB Absorb EX 11.5
After 36 hours of respite, I resumed my regimen with a brisk morning run (ambient temperature 27 F, -3 C). I planned a staple route: a 7 km loop around the Esplanade, but running counterclockwise - opposite to my usual method. I really need to diversify my running routes, with emphasis on running in parks with maps and similar orienteeringesque terrain, but time constraints make this a logical choice.
My target pace was 8.5 - 9 minutes per mile (I still think of pace comfortably in english units), [5:15 - 5:30 per km], but unsurprisingly, I pushed harder than I planned. I think this was exacerbated by a stiff headwind (15-20 kph) while running along the river; I didn't want to give up. I was encouraged by some poor kids in crew shells rowing along the river preparing to face the agony of drills - as they faced their challenge, so should I.
I pushed my breathing rate to a steady 3 steps/breath about a third of the way through the route, leading me to believe that my breathing rate strongly influences my pace. The running pace given by four steps per breath feels slow, but that's probably near my training objective of a steady 9 minute mile.
I felt strong throughout the run; my muscles felt good albeit tight, stamina was solid, and breathing was consistent - if more labored as I pushed the pace near the finish. I am far from ready for the blue on Sunday, but at least I'm reacquainted with the challenges I face as a runner.
My original plan was to run a long midweek, but as I ran a longer route than planned on Sunday, my goal is to run 6-8k for the next three days, then take Saturday off for the meet on Sunday. As skiing plans for Saturday solidify, I may take Friday off instead.
My target pace was 8.5 - 9 minutes per mile (I still think of pace comfortably in english units), [5:15 - 5:30 per km], but unsurprisingly, I pushed harder than I planned. I think this was exacerbated by a stiff headwind (15-20 kph) while running along the river; I didn't want to give up. I was encouraged by some poor kids in crew shells rowing along the river preparing to face the agony of drills - as they faced their challenge, so should I.
I pushed my breathing rate to a steady 3 steps/breath about a third of the way through the route, leading me to believe that my breathing rate strongly influences my pace. The running pace given by four steps per breath feels slow, but that's probably near my training objective of a steady 9 minute mile.
I felt strong throughout the run; my muscles felt good albeit tight, stamina was solid, and breathing was consistent - if more labored as I pushed the pace near the finish. I am far from ready for the blue on Sunday, but at least I'm reacquainted with the challenges I face as a runner.
My original plan was to run a long midweek, but as I ran a longer route than planned on Sunday, my goal is to run 6-8k for the next three days, then take Saturday off for the meet on Sunday. As skiing plans for Saturday solidify, I may take Friday off instead.