thequestfor135

Posts Tagged ‘pace’

Back in Rhode Island

In Daily Exercise Summary on June 7, 2009 at 1:46 pm

This morning I added some distance to my running from this week. I ran 2.07 miles. I took my usual path for walking the dogs. It is a pretty brutal run considering the distance. Lots of very steep ups and downs. One especially steep down. This just tears up the quads. I ran somewhere between 16 and 17 minutes. It was a good run. Going to add probably two more miles tomorrow.

So this week I totaled just over 7 miles of running, but it is good to be able to run again.

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SETBACKS SUCK

In Daily Exercise Summary on June 3, 2009 at 5:33 pm

Well my adventure suffered a severe set back. I think that I actually had swine flu. Those around me argue that it was severe reactions to the pollen that has infested the state of Rhode Island. The effects have lingered for some time. In essence, they sidelined me for 10 straight days. I still have substantial respiratory and sinus issues, but I’m now able to run for about a mile and a half before I need to stop. I just can’t go any further without feeling like I may have a stroke.

I’m running the mile and a half at an 8:15 pace, just trying to keep my legs fresh. They still feel good, and my conditioning doesn’t seem to be problematic. I just can’t seem to breathe properly. Oh well. We are back, and soon I will be better.

The River’s Edge Bike Path

In Daily Exercise Summary on May 21, 2009 at 4:38 pm

I ran down at the river’s edge bike path today. My mother had told me that it was quite shady. I got there around 9:45 to start out, but there was no shade to be found anywhere. It was very hot.

The 3.5 miles that I went out on were quite nice, but not so nice that I would have to run there. I then turned around and ran back in. When I got to 6.2 miles total, I stopped running and walked in. It was a personal best for me at somewhere between 52:30 and 53 minutes. I really tried to focus on my rhythm and setting my pace without the help of the treadmill.

I had walked the dogs before I ran today, and then had the .8 of a mile walk back in to my car when I finished running. Tonight, I am playing in a hockey game. It is probably my first competitive game of hockey in over 10 years. I’m excited, but I’m pretty certain I will get to spend a decent amount of time in the penalty box.

Couldn’t Sleep

In Daily Exercise Summary on May 20, 2009 at 10:09 pm

I woke up at 6:15 this morning, and couldn’t sleep. My original plan was to walk the dogs, and then go for a run. I was supposed to meet up with my mom at 8am to walk. Instead, I decided to run and then walk the dogs. This was a little weird because I do enjoy getting a cup of coffee before running.

It was real nice weather and the temperature was about 60 degrees. So with the cool air, I set off through the hills and into town. I felt like the first mile was a struggle, but really loosened up for the mile 2 and 3. The fourth mile is the easiest, but mile 5 was tough.

When I hit the home stretch, I knew that I took the proper route and checked back afterwards: 5.04 miles according to mapmyrun.com. It took me 43 minutes and change. I have been using my ipod to keep a rather crude time. This is a good pace for me. Tomorrow, I will slow the pace down and do 10k or 6.2 miles. I plan on running along the Blackstone River. They have a nice bike path that I have never been on. It is supposed to be quite scenic and relatively flat.

On my evening walk with the dogs, I noticed that my hip was quite tight. It was actually painful. A little stretching, massage and a jump in the jacuzzi was what I needed. My feet really enjoy the therapy of the spa jets that are hitting the bottoms in two of the different seats.

Running in Rhode Island

In Daily Exercise Summary on May 19, 2009 at 9:13 pm

Well once again I managed to mess up the directions from mapmyrun.com. I think from now on I’m going to run and mapmyrun for distance afterwards. This time I erred on the side of brevity. When I was sprinting in to the finish, I noticed there was a little more gas in the tank than I had expected. I thought to myself that I had a really strong run. I also seemed to be back five or six minutes earlier than I would have assumed, but I just figured the clock on my ipod wasn’t working correctly.

No, I turned for home a street or two early and this cut off just over half a mile. I finished 4.4 in just over 37 minutes. It was a good run for me nonetheless, especially after the relative inactivity of last week.  With the load of having to take my comprehensive exams gone, I feel like I can focus a little more on my running. I want to get my weekly average for the next four weeks to just over 20 miles.

I also have to start preparing my dissertation proposal for review, so I still have plenty going on, but I think that running can take a higher priority. Since I started almost two months ago, I feel a lot better and am much more comfortable. I feel that if I had a 10k to sign up for I could do it tomorrow in under an hour. Now that I am increasing my distance substantially on a weekly basis, I feel that by next month I should be able to get under 54 minutes. This is my first race goal. I will get a sub 54 minute 10k. I would then like to get a 45 minute 10k about 2-3 months after the first one. Then on to a half marathon in the fall.

Also, it is getting to be time for new shoes. Luckily, I will be at the Saucony Outlet store on Saturday this week. Let’s see if we can make that happen.

Hit the Gym Today

In Daily Exercise Summary on May 15, 2009 at 11:05 pm

Well after a nice 1.75 mile walk early this afternoon, I hit the gym for a run. Instead of running 5 miles, I decided to run the amount of time it would take me to run 5 miles at my target pace of 8 minutes per mile. It was tough for the last 5 or 6 minutes. Really had to push hard to keep going. Then I walked for 12 minutes after that.

The run was 4.73 miles. That means I have just over a quarter of a mile to make my target pace. If you figure it would have taken me another 2 minutes 10 seconds to finish the fifth mile, we potentially could have run the 8k in 42:10 or so. The walk afterward was about .63 miles.

Summer Wishlist:

I have to head to Virginia tomorrow and then on to Rhode Island monday. I will be spending the summer away from school, but I have plenty of work to do. I would like to finish this summer with a 10 mile run that approaches 1:15. I would like to have the first three chapters of my dissertation done. I would like to have my first publication accepted. I would like to have a few options for the following year that don’t involve the state of Alabama.

Finally, 8 mins

In Daily Exercise Summary on May 9, 2009 at 6:08 pm

I had a real hard workout that finished with a progression through the exercise equipment. Before my workout today, we took a 1.5 mile walk in the beautiful weather…

Activity

Time

Miles

Pace

Repetitions

Weight

Walk Outside  

1.56

     
Run

24:49

3.10

8:00

   
Walk

12:11

.72

     
Lower Back      

3×18

140

Ab Crunches      

3×18

50

Bench Press      

3×18

70

Hip Abductor      

3×18

50

Hip Adductor      

3×18

50

I finished my run under 25 minutes today, and I was really excited. I felt like this was the speed that I want to build off of for the next 3 months. A sub-8 minute mile is the pace that I want to run at. So now that I did it on the treadmill, I need to accomplish this on the street and then in a race. I will start looking for a quick little 5k to run in the near future. Unfortunately, next week I have my comprehensive exams so I need to focus on studying for these exams more so than running.

The abductor and adductor killed me today. Killed me.

May 7, 2009 Run

In Daily Exercise Summary on May 7, 2009 at 3:55 pm

Well, I tried to mapmyrun.com again, and again I got lost. This time my run ended up being 6 miles. Well 6.03 miles to be exact. It was a real nice day and the area that I ran in had a great sidewalk with a lake, so I really didn’t mind. The first 5k was real quick. I would estimate somewhere just under 25 minutes. I would guess the second half of the run was between 27-29 minutes.

Nobody flipped me off today, but I did break the footbridge rule by running across it. Twice.

Tonight I’m going to go to the off ‘n running and fitness together stretching for runners class. Should be interesting anyway.

May 5, 2009 Workout

In Daily Exercise Summary on May 5, 2009 at 10:06 pm
Activity

Time

Miles

Pace

Repetitions

Weight

Run

25:06

3.10

8:06

Walk

12:54

.72

Lower Back

3×18

120

Leg Lifts

3×18

Seated Row

3×15

70

I had a real good workout today. I ran and the last mile was a real challenge. The speed is getting to the point where each second matters as I try to get below a pace of 8 minutes per mile.

The gym was a little busier than normal, but my attention was really focused on my breathing. I noticed that my heart rate was more in control than it normally is when I am finishing up a run.

The leg lifts really hurt, but my core needs the work. As I lose weight, I can see a real difference. I am hoping that I will be around 185 in the next few weeks, because I plan on moving my average distance to five miles very soon. I will probably retain one 5k workout a week, with two 8k runs and at least one 10k run. I will probably look to get my 5k pace below 8 minutes per mile, with my 8k pace right at 8 minutes per mile and my 10k pace at 8:10.

I need to get a 10k race on the schedule soon. I want to go out and set a personal best of around 46 minutes.

Getting Lost

In Daily Exercise Summary on May 4, 2009 at 1:34 pm

Well today was an interesting day, I woke up a bit late and had a lunch appointment with a friend. I only had about half an hour to run, so I set out on a little 3 mile jog through a neighborhood that I didn’t really know. I used mapmyrun to figure out a route, and I was off.

Well, any idiot may be able to use mapmyrun.com, but you have to be a little smarter than any idiot to be able to follow directions. So, I took a wrong turn somewhere, and next thing I know the street names are not ringing a bell at all. I know that I am getting longer into the run, but not quite sure how long.

Well I finally realize where I am, and I know that it is at least 2 miles from the house. Who knows what time it is, but just head off in the proper direction now that I at least know where I am. Of course, this is a long busy 2×2 streets with the sun beating down and none of the shelter that the trees had provided when I was in the neighborhood only a few minutes earlier. Also, the wind was stiffer out on the main street because there weren’t as many houses and trees to break it before it got to you. Sometimes, it felt as if you were running in place.

When I finish, I have run a real respectable 4.5 mile run that took more than 30 minutes, but certainly less than 40 minutes. I had wanted to run a longer distance this week, but I had planned to do it when I was able to get on a treadmill. Oh well, tomorrow evening I will get on the treadmill and try to crack the 8 minute a mile pace for 5k.