Sunday Oct 31 |
 | Running 1:38:00 [2] 8.5 mi (11:32 / mi) | |
| shoes: Kayano X |
| At McAllister. Took a little stretch + cold water break after the first loop and felt 10x more spunky after that. THere must be something to the whole walking break thing. |
Friday Oct 29 |
| Running 21:30 [4] 2.66 mi (8:04 / mi) | |
| shoes: Kayano X |
| This was the Sports Day "5k" that went bust. It was up and down the east flightline twice, except they stopped some people after a lap and a half, whereas I went two laps, but apparently that still wasn't 3.1. So my best estimate (from topo and pace) is that it was about 2 and 2/3 miles. But since I really have no idea, the morning was a bit of a disappointment. |
| Running 7:03 [5] 1.0 mi (7:03 / mi) | |
| shoes: Kayano X |
| ...So, after a bit of rest and some gatorade, I headed out to Eberle to do my first ever timed mile, just for kicks. Not too bad. Xwind for first 2, tail for 3, and head for 4, so about 7 makes sense. I can see getting it down to 6:30 with some work, though 6 seems a heck of a lot harder. |
Wednesday Oct 27 |
| Running 24:46 [3] 2.8 mi (8:51 / mi) | |
| shoes: Kayano X |
| Squadron run. Ran with Eliot most of the way. Actually felt almost "easy", which is encouraging. I think running with someone else can make a real mental difference. (I guess that's a "duh", but sometimes you need reminding of these things.) |
Tuesday Oct 26 |
| Running 22:52 [4] 2.75 mi (8:18 / mi) | |
| shoes: Kayano X |
| 2x1 mi tempo: 8:21 (400) 8:38 (400)
3x400 interval: 1:54 (200) 1:56 (400) 2:02 (400) |
| Running 16:20 [2] 1.3 mi (12:33 / mi) | |
| shoes: Kayano X |
| warm up and recoveries |
Sunday Oct 24 |
| Running 1:34:00 [2] 8.0 mi (11:44 / mi) +100m 7:02 / km | |
| shoes: Nike Reds |
| Lost Pines at Bastrop. Just one loop, unlike the nice woman I met who was about to do her third. Talk about making me feel like an underachiever. Whatever was hurting before over by my right hip started hurting again today. Screw it, I'm just going to run through it, see what happens. Neck feels better, almost. |
Saturday Oct 23 |
| Running 20:25 [2] 2.0 mi (10:13 / mi) | |
| (injured) shoes: Kayano X |
| Easy run plus 4x20sec pickups. My neck hurts like a biznatch, I wasn't going to run at all. I thought maybe a short run might help loosen it up, getting it warm and all. We'll see. |
Thursday Oct 21 |
| Running 41:18 [3] 4.5 mi (9:10 / mi) | |
| shoes: Kayano X |
| 2x2 mi at half pace (9/mi), with 800 recovery in between. |
Wednesday Oct 20 |
| Running 35:34 [3] 3.9 mi (9:07 / mi) | |
| shoes: Kayano X |
| Squadron run, including the run to the run. ;-)
Did two cruise intervals on the way, though probably a little fast, and ran quite hard for the first 5 or 6 minutes of the sq run to try to catch Wilson (never did). Doesn't exactly make up for yesterday's missed workout, but good nonetheless. |
| Note | |
| |
| I have to check on that sq run length. It seems like it's a tid bit longer than 2.3. Next week they're making it longer (round the "lake"), so it'll really just be for curiosities sake. |
Monday Oct 18 |
| Strength/Core 30:00 [1] | |
| |
| paramount |
Sunday Oct 17 |
| Running 1:20:30 [2] 8.0 mi (10:03 / mi) | |
| shoes: Kayano X |
| Along east flightline and back. Felt pretty good. A bit of a muggy day, contrary to forecasts. |
Thursday Oct 14 |
| Running 18:31 [2] 1.8 mi (10:17 / mi) | |
| shoes: Kayano X |
| Warm up and recoveries. |
| Running 19:17 [4] 2.25 mi (8:34 / mi) | |
| shoes: Kayano X |
| 1x1200 at mp, just a tid slow at about 9:10 pace
2x800 at tempo, did first 8:32, second at 8:48 (too slow)
2x400 interval pace, both at 1:54
Getting better at the pacing. Will add more next week. No pain anywhere so far! |
Wednesday Oct 13 |
| Running 53:00 [2] 5.4 mi (9:49 / mi) | |
| shoes: Kayano X |
| Squadron run plus round trip from home. A little rainy, not as cool as it has been. |
Saturday Oct 9 |
| Orienteering 1:49:00 [4] 7.3 km (14:56 / km) | |
| 24c shoes: Nike Reds |
| Red course at Harry Moss, NTOA meet. First time orienteering in Texas! |
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|
Red - Splits |
Wednesday Oct 6 |
| Running 38:00 [2] 3.9 mi (9:44 / mi) | |
| shoes: Kayano X |
| Squadron run, plus to the run, wtih 4x20s pickups. |
Tuesday Oct 5 |
| Running (speedwork) 18:06 [4] 3.4 km (5:19 / km) | |
| shoes: Kayano X |
| It was supposed to be:
1x1200 (400) pace
2x800 (200) tempo
4x200 (200) interval
But I ended up doing pace at 8:44 (a little quick), tempo at 8:08 and 8:44 (over corrected after the first try), and about 8:00 for the intervals (though I did 2x200 and 1x400 because it's too hard to do "200" when the only thing marked is 1/4 miles), which is perhaps a tad slow. So, slower on the pace, quicker on the others next time. |
| Running (wu/cd/recovery) 12:42 [2] 1.7 km (7:28 / km) | |
| shoes: Kayano X |
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Monday Oct 4 |
| Cycling 50:00 [1] 12.0 mi (4:09 / mi) | |
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Sunday Oct 3 |
| Running 28:00 [2] 2.8 mi (10:00 / mi) +100m 5:36 / km | |
| shoes: Nike Reds |
| At MP. After a few "stream" crossings I gave up on the trails and moved over to pavement. As soon as I passed the parking lot, the sky opened up and I was soaked, which was fine, because it felt good to run in the rain. But I didn't get in the longer run I wanted. Maybe a brick later. |
| Running 20:00 [2] 2.0 mi (10:00 / mi) | |
| shoes: Kayano X |
| Out towards FD & back. Tried the powerbook headphones instead of the buds. They don't hurt, and they stay on, but they just don't seem to fit well. It's kind of annoying to have these earpads dangling off of my ears. |
Saturday Oct 2 |
| Running 30:00 [2] 3.1 mi (9:40 / mi) | |
| shoes: Kayano X |
| Water tower loop. Was going to run the loop at MP this morning, but woke up to very loud thunderstorms that had no end in sight. So I'll do it tomorrow morning instead. |