thequestfor135

Posts Tagged ‘Speed’

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.

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.

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 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.

May 2, 2009 Run

In Daily Exercise Summary on May 2, 2009 at 5:23 pm
Activity

Time

Miles

Pace

Repetitions

Weight

Run

20:24

2.5

Walk

0.5

Run

4:33

0.6

Walk

.25

Total Run

24:57

3.1

Well, I took off today at what turned out to be too rapid of a clip. I had cut about 10-15 seconds off my mile time today, and it just didn’t hold up. I hit 2.5 miles and needed to walk it out. I think that had I only tried to improve 2 or 3 seconds a mile it would have been just fine.

I’m feeling really motivated to run right now because my invited commentary for the June issue of Runner’s World was in the store today (More to follow in my next blog.) I’m thinking about putting another couple miles on top of this tonight. We will see.

April 28, 2009 Run

In Daily Exercise Summary on April 28, 2009 at 9:42 pm
Activity

Time

Miles

Pace

Repetitions

Weight

Run

25:16

3.1

8:09

Walk

1.0

It was a long day. I didn’t get to the gym until almost 5 o’clock. Brutal.

I hadn’t eaten, but I was well hydrated. When I started to run it felt real good. I started at 7.0 for the first half mile and then 7.1 for the second half mile. After that, I bumped it up to 7.2 for one tenth of a mile. From there I ran 7.3 and 7.4 for a half a mile each. I intermittently bumped the speed up to about an 8.0 before it was done. I’m closing in on an 8 minute pace.

My heart rate was furious when I stopped, but I attribute this to it being so late in the day and having not eaten yet. I enjoyed dinner afterwards.

April 27, 2009 Workout

In Daily Exercise Summary on April 27, 2009 at 2:51 pm
Activity

Time

Miles

Pace

Repetitions

Weight

Run

25:21

3.1

8:10

Walk

1.0

Ab Crunches

3×18

100

Lower Back

3×18

110

Seated Row

3×18

70

A strong run today, if you look back to my last run, I started at 7.0 and increased at the half mile point until I hit 2 miles then I increased for one tenth of a mile, then continued. This time, I took the one tenth of a mile at mile 1.5, so it looked like this: 7.0 for .5 miles; 7.1 for .5 miles; 7.2 for .5 miles; 7.3 for .1 miles; 7.4 for .5 miles. Tomorrow, I will move it down to the 7.2 level. It increases your pace by about a second per mile.

The walk was good to cool down. 8.5 laps on the track. I wanted to run a few distance intervals, but there were at least 30-40 kids on the track at the time. It appeared that they were doing some sort of running/fitness test. There is something to be said for form. I think that I am going to start a vigilant fight against up and down movement in the running form. Everything that I have read states that the top of your head shouldn’t move up/down more than two inches throughout your gait. Also, how much energy does your average runner lose on their back kick. Girls, your feet should not almost touch your butts, I promise this is wrong.

My pace is starting to get in line with what I want to run on the next half-marathon, so I will start adding some distance. I want to do this slowly because I feel like my weight is starting to get in line with my running, so I need to adjust distance so my weight loss will correspond. So, I think next week I will add a 5 miler/8k with a pace of about 8:20 per mile. I will also work to break the 8 minute pace next week. I would be real happy with an 8:15 half-marathon pace. I feel that I need to be training near 7:35 on the treadmill to accomplish that. I also feel strongly that I need to be sub-180 pounds to run at that pace safely.

April 15, 2009 Tax Day Cometh

In Daily Exercise Summary on April 16, 2009 at 11:31 am
Activity

Time

Miles

Pace

Repetitions

Weight

Run

25:23

3.10

8:12

Walk

1.00

Lower Back

3×18

110

Bench Press

3×18

50

Abs

3×18

70

Seated Row

3×18

50

I felt miserable in the morning, didn’t think I even wanted to go to the gym. I was sore from yesterday’s run, and I was not in the mood. As soon as I stepped on the treadmill, I felt great. I was able to run my 3.1 with no problems. When I finished up, I hit the track to walk a number of laps and ended up walking a mile.

After that I moved down to the weight room and was able to focus on the torso. I continue with the low weight high repetition regime that seems to be working. I feel a difference, see a difference and weight is coming off pretty steadily. I feel like I will be at a much more comfortable weight by the end of May.

I have to head to Rhode Island for the weekend so I am hoping to get at least six miles in during the weekend.

April 14, 2009 Run

In Daily Exercise Summary on April 14, 2009 at 11:04 pm
Activity

Time

Miles

Pace

Repetitions

Weight

Run

25:38

3.10

8:16

Walk

13:32

.80

Stretching Exercises

6

Well, it was good to get back from Easter break. I find it difficult to exercise outside of my normal routine.

Today, was a good run for me. I started at 6.9 for a quarter of a mile, and then ran a half mile each at 7.0 and 7.1. I then upped the speed for .1 mile to 7.2. I then ran 7.3 for three quarters of a mile and 7.4 for a half mile. The last half mile, I upped the speed by .1 each tenth of a mile.

The stretching exercises are something I do quite regularly once I start training. It helps if you do them right after running. I do six reps for each muscle group and hold the stretch for 5 or 6 seconds. I use the Precor Stretch Trainer. It’s a great machine. Today, I did the hamstring, hip, groin and quad stretchs.

See this review for additional information.

http://www.epinions.com/review/Precor_Stretch_Trainer/content_86557757060

Precor Stretch Trainer

Precor Stretch Trainer

April 8, 2009

In Daily Exercise Summary on April 9, 2009 at 8:41 am
Activity

Time

Miles

Pace

Repetitions

Weight

Run

25:35

3.10

8:15

Walk

12:25

.62

Time Intervals

1min

6

I was able to get up yesterday before class and get to the gym. Got a good quick run in and a total of 50 minutes on the treadmill. That makes me feel better. I then had class, drove to Birmingham and caught a plane. I’m thinking tonight will be a late workout, around 6:30ish. I’m going to eat lunch at noon and try to give myself 6 hours to digest. I hate doing this and envision complications this evening, but it is my only option considering that I still need to get sleep today.