Friday, May 31, 2013
I ended up doing like I always do - namely, watching my distance like a hawk to hit the lap button at exactly the quarter mile mark. So, while it was a nice idea in theory, in practice, not so much.
I also reverted to my preferred recovery quarter of walking for .12 miles then jogging for the next .12 miles and getting back up to speed the last .01 mile.
Tomorrow is going to be a longish run - maybe 7 or 8 miles at a moderate pace.
Wednesday, May 29, 2013
BTW, since I knew it was hot, I turned off the pace alarms and maintained a somewhat comfortable pace. Of course, that pace became uncomfortable after a bit, and I almost shut it down after three. But, I had brought water and was determined to get in 5 miles even if I had to walk.
I hope my body realizes it's summer and adjusts tonight...
Monday, May 27, 2013
As you can see, I went out too fast and had to hold on to finish well. This time, I don't have as many caveats as last time; I only had a day of rest after 5 miles @ a 9:20 pace. The weather did cooperate, so I didn't have to fight the heat.
I'm going to take that three seconds as an indication of consistency, not of being quantitatively faster than two weeks ago.
Saturday, May 25, 2013
Thursday, May 23, 2013
Wednesday, May 15, 2013
Alright, so I had originally planned to run 5 miles alternating between 9:30 and 9:00 paces; after the first mile, I dropped the 9:00 pace idea and went with 5 miles at 9:30 pace. At the two mile mark, I decided to maintain my pace and stop at three miles.
There's the whole story. On the upside, I was happy with this run as I have not gotten any heat training in this year and this served a good purpose doing that. I'll have to look at the forecast for tomorrow to see what my quarter intervals are going to look like.
Monday, May 13, 2013
Even with that caveat, I'll still break my arm patting myself on the back about this one. Despite being down sick with a head/chest cold from Friday until Sunday, I decided that the best thing I could do to get the crap out of my lungs was to run my guts out and cough one up.
So, I did. For those of you keeping score with the home version of Rusty Runs, this is 13 seconds slower than my fastest 5K, which is definitely good news for me as it means...I'm faster! I'm pretty sure I can go even faster given race conditions.
And...a plan is formed for non-race weeks:
5K Mondays. I will run a 5K every Monday.
Easy Wednesdays. 5 miles around a 10 min pace.
Interval Thursdays. 4x1/4 mile intervals w/ 1/4 mile recovery. 1 mile warmup/cooldown.
Long Saturdays. 7-9 miles around a 10 min pace.
I need to find a race...soon.
Thursday, May 9, 2013
Saturday, May 4, 2013
The Bad: While I hit my intended pace going out, it turned out to be too fast, and I paid for it in the end.
The Ugly: Walked on the track, walked through water stations, hated the last three miles.
I didn't have the excuse of weather this year as I did last, but I am just as disappointed with the results. I was fairly certain that I would be able to maintain that 9:30 pace and just couldn't. I'm not sure what it is about this race, but I don't really want to run it again. I'll stick to the cold weather mini's; 24 degrees, bring it on.
Wednesday, May 1, 2013
Anyways, due to the temp, the bright sunny...erm, sun bearing down on me, and my neglecting to take some water, I decided to just shut it down after four. Now for two days rest!