Training Log Archive: O Steve!

Get in Gear 10K...

58:37

Ran it :49 slower than last year but given my knee surgery and building my run back from a low level...I am happy with it....

That is likely one of the keys to enjoying endurance sports as you age....knowing you went slower but prepared and did the best could. This is faster than the 10K I ran on Thanksgiving...also my longest continuous run and I did much better than I thought I would. Thank goodness that the race atmosphere still allows me to run better and easier than I can in training.....it still only age grades to 48 minutes or so....not all that good for me....I ran around 43/44 minutes as my best 10K ever (officially I had a 42:42 one time but still not sure about the accuracy of the course back in the late 80"s

and it feels good to get a hard run in....and it was. Last year when I went a bit faster I said it didnt feel that hard....this year it did. and I averaged 161 avg HR this year when I averaged 162 last year.....

I ran with Kari at first (she was running with walking pneumonia) but let her drift ahead after 2 miles as I could not match her pace....she finished 1 minute in front of me....

I do think I have a good shot at my main run goal for this year....doing the CityTrail loppet 10 mile in 1:46 or so....

enough of the babble.....here are my splits and HR avg/mile in order.....

9:39 164 HR (suspect)
9:20 151 HR
9:22 158 HR
9:27 162 HR
9:17 166 HR
9:32 169 HR
1:57 173 HR (last .2 miles)

C • I'd say that was a really solid effort, 4

warm up cool down

2nd swim......pushed more than planned, especially as the workout wore on....

5 x 200 on 5:00

3:22
3:21
3:22
3:23
3:23

1:36 recovery

4 x 100 on 2:30

1:41
1:39
1:37
1:41

considered running but legs were dead.....sit and spin instead

Starting of swim training...again.

Wanted to just get started easy and see where I am at....I was going to swim totally easy but you know how that works when you are timing something...did them just tapping the accelerator just a bit....very cruizy...

decided on 4 x 100 on 2:30...x 3 with a bit of a break between the groupings of 4

this is how it went
1:37
1:40
1:41
1:42

1:47rest

1:40
1:43
1:41
1:42

1:47 rest

1:41
1:42
1:42
1:43

and finished with a total easy swim pace 100 to see what that pace would time out as....

1:51....

there is my start. Not terrible.....

C • Nice! 1

Speed day....

8 min run@12:30 pace/2 min walk for a warm up and then:

8 x 1 min @ 10:00 pace and 2 min @ 9:31 pace/ 2 min walk recovery (3.7 mph).....HR went from 120 to topping at 145 to 155 at interval end....

might be able to do a bit better on fresh legs....I did this workout after a 5 hour teaching stint.....legs were not fresh

I was sweating like a pig on this one...I was planning on the last minute of the 3 minute interval at 9:15 pace but this was tough enough.....this is very slow to be this hard but I have to train where I am at and hope to get faster by mid summer to be able to run a decent 5K.....

10 min warm down walk....was planning to jog it out but the intervals were tough on me.....

C • How? 4

Wanted to run but with a sore knee I decided to do the x bike to accommodate my knee...this is when my knee issues does effect my training but I work around it....kpain was a 4 or so...and stayed there.

Saving it to get a speed workout in before my 10k trial race Saturday.....

22 reps