* Well this am brought a 60 minute run with the core being 1.5 mile repeats at T pace. Love this workout. Warmed up with 2 mile to include 4x30 second strides. * I hit the 1.5 mile repeats at a 6:48 pace and it felt great. Wanted to push it more but I am prone to ITB. My left knee post injury is still not allowing me to fully flex and it is starting to get frustrating. The good thing however is no pain.
*60 minutes netted me 7.68 miles. *Later at the firestation will try and get in an hour of stretching and Yoga.
Cold front moved in and at 48 degrees it was hard to warm up. Did 3X1mi@Z4(5') with a Target of 7:30/mi. My times were 7:44, 7:35, 7:17 and my HR never left Z2. Total overall was with warm up and cool down 7.5 miles.
Overall a good workout and I can feel the ceiling getting higher!
Joe - 48 for us in Texas is like 10 degrees for the rest of the country
Have to admit though it is nice to get outside without thinking you may die from a heat stroke every time you hit the pavement. Fall is about the only "ideal" time to hit the roads on a bike because of heat and wind out here in west texas so I am taking full advantage.
Joe - 48 for us in Texas is like 10 degrees for the rest of the country
Have to admit though it is nice to get outside without thinking you may die from a heat stroke every time you hit the pavement. Fall is about the only "ideal" time to hit the roads on a bike because of heat and wind out here in west texas so I am taking full advantage.
Chris - hope that Epic Dust Storm didn't catch you outside. Heard it happens only once every 10 years.
After Sunday's disaster of a run, tonight's run rocked. Babies were unlucky again last night with just having gotten to sleep twice when I got called back into the unit so literally less than 10 min of sleep total in 2 aliquots.
So 1 X 1/2 mi right at 9:35, 2 X 1 mi at 9:12, 9:17 with 9:33 my Z4 pace. Did the run at Schofield Barracks on the 'track' around Ralston Field, paved loop of a touch over 1/2 mi. Started the run right around 5 pm (sunset in HI around 6 pm) and Schofield is upcountry so relatively cool for HI so that probably helped along with about 6.5 hours of sleep today.
Well I had a great run yesterday. Yes, I am a very early morning runner. If you have not tried it do it once for me and let me know your thoughts. I like doing all my long runs like at 0330-0400. Honestly it is a mental thing for me. I run better when it is pitch black and a head lamp vs day light and seeing everything around me. No joke it is like a 30 sec diff for me.
This was a back week for us so we had 13 miles scheduled. We ended up like 15.88 at a 8:32 pace.
The following weeks are 20, 12, 20, 12, 8, then race.
This marathon is my second international one. It is in Negril, Jamaica. This is still one of the most secluded parts of Jamaica but tourism is slowly building up on this side of the island. Love it cause you run through the small villages and the children and some adults run beside you. You smell the "ganja" they are breathing deeply into their lungs, the kids are asking for your iPods and whatever else they think you will give them. The turn around point is up this monster ass hill and then back to Negril. When you are done they filter you to the beer stand and into the Carribean. Words can't describe this race enough you must experience it first hand.
@Carl - yes, I'm a morning runner too. I am running about 2 hrs later because I can't seem to figure out how to end my day any earlier! That Jamaica marathon sounds way cool - I did a half marathon in Kosovo in '00 that was like that. The party afterwards with the NATO soldiers was cool; since no one took showers the beer was very important!
Today's run was awesome! 3X1mi (4') @Z4. Target time was 7:17/mi and AVHR 162-168. First, I did a 7:13 and AVHR was only 154. So I pushed the 2nd and did 7:02 and AVHR was 162. For the third I pushed a bit more and did a 6:46 and AVHR was 168. This is cool! Hopefully this increased fitness will show up at my next run LTHR test - I seem to choke pretty bad on those!
@carl - That Jamaican marathon sounds unbelievable! Be careful
Totally crashed and burned on run tonight. Felt horrible the first 100 yards, and never could get out of fog. Tried to run through it, but just crashed. Good to have an off day tomorrow and hit it hard Tuesday.
Comments
* I hit the 1.5 mile repeats at a 6:48 pace and it felt great. Wanted to push it more but I am prone to ITB. My left knee post injury is still not allowing me to fully flex and it is starting to get frustrating. The good thing however is no pain.
*60 minutes netted me 7.68 miles.
*Later at the firestation will try and get in an hour of stretching and Yoga.
Cold front moved in and at 48 degrees it was hard to warm up. Did 3X1mi@Z4(5') with a Target of 7:30/mi. My times were 7:44, 7:35, 7:17 and my HR never left Z2. Total overall was with warm up and cool down 7.5 miles.
Overall a good workout and I can feel the ceiling getting higher!
Joe - 48 for us in Texas is like 10 degrees for the rest of the country
Have to admit though it is nice to get outside without thinking you may die from a heat stroke every time you hit the pavement. Fall is about the only "ideal" time to hit the roads on a bike because of heat and wind out here in west texas so I am taking full advantage.
Chris - hope that Epic Dust Storm didn't catch you outside. Heard it happens only once every 10 years.
So 1 X 1/2 mi right at 9:35, 2 X 1 mi at 9:12, 9:17 with 9:33 my Z4 pace. Did the run at Schofield Barracks on the 'track' around Ralston Field, paved loop of a touch over 1/2 mi. Started the run right around 5 pm (sunset in HI around 6 pm) and Schofield is upcountry so relatively cool for HI so that probably helped along with about 6.5 hours of sleep today.
Lynne
Sounds beautiful Lynnette. Hopefully you can get some well needed sleep.
This was a back week for us so we had 13 miles scheduled. We ended up like 15.88 at a 8:32 pace.
The following weeks are 20, 12, 20, 12, 8, then race.
This marathon is my second international one. It is in Negril, Jamaica. This is still one of the most secluded parts of Jamaica but tourism is slowly building up on this side of the island. Love it cause you run through the small villages and the children and some adults run beside you. You smell the "ganja" they are breathing deeply into their lungs, the kids are asking for your iPods and whatever else they think you will give them. The turn around point is up this monster ass hill and then back to Negril. When you are done they filter you to the beer stand and into the Carribean. Words can't describe this race enough you must experience it first hand.
@Carl - yes, I'm a morning runner too. I am running about 2 hrs later because I can't seem to figure out how to end my day any earlier! That Jamaica marathon sounds way cool - I did a half marathon in Kosovo in '00 that was like that. The party afterwards with the NATO soldiers was cool; since no one took showers the beer was very important!
Today's run was awesome! 3X1mi (4') @Z4. Target time was 7:17/mi and AVHR 162-168. First, I did a 7:13 and AVHR was only 154. So I pushed the 2nd and did 7:02 and AVHR was 162. For the third I pushed a bit more and did a 6:46 and AVHR was 168. This is cool! Hopefully this increased fitness will show up at my next run LTHR test - I seem to choke pretty bad on those!
Great run Joe!!
@carl - That Jamaican marathon sounds unbelievable! Be careful
Totally crashed and burned on run tonight. Felt horrible the first 100 yards, and never could get out of fog. Tried to run through it, but just crashed. Good to have an off day tomorrow and hit it hard Tuesday.