28 February 2010

Double PR

Distance: 14 miles
Time: 1:56:24
Pace: 8:18

Today's run had its ups and downs. First a down: getting out the door 30 minutes late. Up: great first 9 miles. Down: Miles 9-11 were really bad because I had to use the restroom...and not the one thats easy to hold in. Up: The last 3 miles were sub 8:10 pace. Still, I'm happy with the run.

Today's run also capped off two personal mileage records for me. First, I ran 50 miles this week! Second, 175.5 miles for the month! Next week is scheduled to be a 52 mile week but the month of March will definitely be below 170 since I'll be doing a mini taper for my half on the 21st.

Speaking of racing, I caved in and bought a pair of racing shoes. I bought the Nike Lunaracer2. They are suppose to arrive here on Wednesday. I'm thinking I'll run my Thursday recovery run and my next LR in them to break 'em in a little before the race. Then I'll try and only use them for racing but will probably wear them for a tempo run every now and then. Now its back to the daily grind: homework, projects and groceries!

26 February 2010

Tough Tempo

Distance: 9 miles
Time: 1:10:04
Pace:  7:47

It may look like today's run was great but it wasn't that good. I was able to run the tempo portion at tempo pace, but it really hurt and I was dying at the end. I think Tuesday's intervals took a lot out of my legs.

I did a 2 mile warm up on the track (15:56) then hit the tm for 5 miles (35:40) and finished with a 2 mile cool down on the track (18:27). In all, I am happy with the effort. I think next week I might just do one speed day to let my legs rest a little.

I'm actually surprised with the quality of my speed days this week. Last week was my mileage PR (47) and I'm on track to run 50 this week. That being considered, my workouts have been much better than expected.

I'll end this post on a geek note. This is the first post from my "new" computer. I am now running Ubuntu 8.04 instead of Mac osX 10.4 on my G4 powermac :)

24 February 2010

Finding Another Gear

Distance: 8 miles
Time: 54:55
Avg Pace: 6:51

Its official, I have no idea what kind of shape I am in. Coming off my weekly PR last week (47miles) I thought today would be really tough. I'm going to attribute some of today's bamfness from getting more/better sleep. My new place is so much quieter at night. Well, its quieter in general. I've only been here since Saturday but I've only seen other people on my floor like twice.

The workout was suppose to be 1mile warm up, 3x2 miles @ GP, 1 mile cool down.

Going into the workout, I knew I was going to end up running faster than GP. I was running on the indoor track and I never run pace on that track. I figured I'd be running around 7:00-7:10, more of a tempo pace. After my warm up, which was a little quick for a warm up, I should have known today was going to be a fast day.

I started out at a comfortably hard pace. Usually, that's tempo pace for me. I decided to not check my watch until the halfway point. I was surprised when I saw my watch say 6:20. What!?! Where the hell did that come from? I tried to slow down a bit to conserve my energy for the other two intervals I had. Of course, I natually sped up again running the second mile in 6:17! I drank some water and walked three laps (a little more than 400m) before starting the second interval. It was just at quick as the first, 12:40 (6:18, 6:22). The final set was slower but still way faster than tempo pace, 12:51 (6:23, 6:29).

I had to look back at my log to see how I did last time I ran this work out. It was three weeks ago, on Feb 3. That day, I ran .5 miles between sets instead of walking .27 miles. My splits then were 13:45, 13:47 and 13:50.

I'm not going to day that I've got the PR for my half locked down but I'm going to say I've got a 90% chance of hitting it. When I set my PR a little more than 4 years ago, my hardest workout was 2x2 miles which I struggled to do @ 7:00 pace.

Now I've got to get my homework done!

21 February 2010

New Apartment, Sunshine and Long Runs

Yesterday was insane! I got up early to run 6 miles. After that, I started moving my things into my new, unfurnished apartment. Its technically a dorm still, but I live in a studio apartment. Its just university owned/on campus. My folks and siblings came down from Washington to help.

After getting everything moved in, we had to get furniture. So after lunch, we spent 8 hours buying, moving and putting together furniture. Now everything is unpacked and set up and I am so much happier than I was in my other room.

Once again, I ran in the afternoon to enjoy the warmth of the sun. Sadly, the forecast says rain everyday this week after Monday. Here are today's stats:

Distance: 13 miles
Time: 1:38:42
Pace: 7:36

I was super happy with this run. When I went out, I told myself I'd be happy with 8 minute miles. I ran easy until I got to the river. Then I just ran at a comfortable pace. Once I heard the "beep" of my forerunner I glanced to see my split of 7:58. Good, right on pace. "Beep", 8:04. "Beep", 7:40. What? The next few miles got progressively faster. I definitely ran a negative split, just not sure how big since I didn't hit the lap button at the turnaround. My fastest mile was mile 12, 7:19.

Being a month out from a goal race, I am very happy with this time. Knowing that I can comfortably run the race distance at goal pace +16sec makes me more confidant in my abilities. Now, if only I could do my homework as fast as I can run :p

19 February 2010

Running and Moving

Distance: 8 miles
Time: 1:02:15
Avg Pace: 7:46

Today was yet another beautiful day! After a diff eq problem session, I headed to the river for my 8 miler. Even though I added mileage to yesterday's run, my legs weren't super sore. My calves did not like me on the hills, but other than that it was smooth sailing. The first two miles were a bit quick, around 7:20. I pulled it back a bit and tried to relax the rest of the way. If all goes well, i.e. I get in my weekend runs, I'll finish the week off with a PR of 47 miles!

The rest of my day will be eating, packing and moving. Yay!

18 February 2010

Easy Day Extended

Distance: 7 miles
Time: 1:01:02
Avg Pace: 8:43

Today was another beautiful day! So nice that my 5 mile recovery run turned into a 7 mile run. That being said, I could definitely feel the consecutive speed work days in my legs. They felt heavy and a little sluggish. Nothing a little sun and shorter stride couldn't cure :)

School is slowly starting to pile up again. I really need to start doing more research for my abstract algebra project (classifying groups of order 2p) and I really, really need to start studying for the comprehensive exams. I've got about 5 weeks before the first one. Before either of those, I need to finish my diff eq homework for tomorrow...and pack some things for my room/building transfer. Oh, we got our linear midterms back today and I got an A! Time to go make some dinner!

17 February 2010

Second Day of Speedwork in a Row...check

Distance: 8 miles
Time: 58:46
Avg Pace: 7:20

Today was interval day. I did a 1 mile warm up. I probably did it too fast (7:56). Then I was suppose to do 2x3miles @7:20 pace and a 1 mile cool down. Well...it was more like 2x3miles doing pickups. At least my overall pace was 7:20.

The first 3 mile interval was paced better than the second one. The first three finished in 21:10 (7:10, 7:03, 6:56). The second 3 took me 21:15 (7:34, 7:06, 6:35!).  I learned a few things today. First, whenever I have any sort of goal pace run, I'm doing it on the treadmill so I can learn the pace. Second, I am much faster than I think. When I started the first set, I thought I'd be dead by the end. Especially since I did that 5 mile tempo yesterday.

I've been debating buying a pair of racing flats. Usually I just run in my training shoes. Any thoughts?

16 February 2010

Accidentally Tempo

Distance: 5 miles
Time: 35:25
Avg Pace: 7:05

Well, today was suppose to be an easy 5 before tomorrows intervals. After a few days off and the beautiful weather (sunny mid 50's), I couldn't help but run fast. I think I'll still hit up my intervals tomorrow and just make my Friday run an easy run instead of a tempo.

The run felt really good. The first mile or so I was just cruisin'. Probably somewhere around 7:20 pace. Then I picked it up a bit for the rest of the run. Surprisingly, it was fairly well paced. I finished with a 5 second negative split. I'll take it any day of the week.

On the living situation front, I only have to deal with my suitemates cooking at 11:00 at night and playing guitar at 10:00 at night for another few days. I got a transfer to a different building for later this week. It should be awesome. Single room, private (read MINE) kitchenette and bathroom.

School is going well. I'm about caught up with homework for both of my algebra classes. I really need to do some more work on my abstract algebra project and study for the comprehensive exams. Yesterday I was able to register for most of my credits for next quarter, Math 543: Abstract Algebra III and Physics 262: General Astronomy. I love that I can take a 200-level class as a grad student! The only credits I haven't signed up for are my research credits. I need to find an advisor and have him fill out a form. Then the dept chair has to sign it and send it to the registrar. Hopefully, that will only take a week or so. Off to my last class!

10 February 2010

Midweek Madness

Distance: 7 miles
Time: 51:10
Pace: 7:18

Today was suppose to be the second double of the week. However, the wonderful (read annoying) guys who I share the kitchen with decided to start cooking when I usually go to bed. So, I didn't get to sleep until after midnight. That, of course, spilled over to this morning. I slept in much longer than I wanted to. So I didn't get in my 4 miler this morning. I'll just make up the miles tomorrow by changing my easy 3 to an easy 7.

Anyway, by the time I got to the gym this afternoon I was ready to run hard. I jumped on the treadmill and cruised the first mile in 8:10 or so. By the time I got to mile 3, I was clocking 7:19's. The last two miles were both sub-7, the last being 6:3x!

Now, I'm going to try and get ahead in my algebra classes so I can have more time for my baby this weekend. I haven't seen her for over a month and I'm going crazy! I can't wait until she gets here Friday morning!

07 February 2010

Good Pacing

Distance: 13 miles
Time: 1:40:54
Avg Pace: 7:45

I did not start this run when I wanted to. I had some trouble falling asleep last night which meant I had trouble getting out of bed this morning. I decided it would be better to do some homework first and get the run in during the afternoon.

I thought it would be a good idea to bring my nathan belt with me so I'd have some water if I needed it, which I did. I headed out the door and saw mostly cloudy skies. I was ok with that. It wasn't raining so it was good. During the first half, I felt like I was on cruise control. When I hit the turnaround (most of my runs are out and back) I saw my garmin had 50:53 on it. The second half was much harder. I felt like I had to push more. I drank more water. I even took two quick stops to catch my breath. Well, turns out is hurt and I felt like I was pushing because I was running negative splits. The second half was over in 50:01. Still, 13 miles and only a 52 second spread. Thats probably one of the best paced runs I've had.

That puts this week/month at 44 miles and 202 miles for the year. So 5 weeks into the new year, I'm right on pace to hit my mileage goal.

Now its back to the books!

05 February 2010

Tempo Friday

Distance: 7 miles
Time: 51:04
Avg Pace: 7:17

I'll call today half successful. The plan was to warm up for 1 mile, run 5 miles at tempo pace and cool down for a mile. I ended up with a 1 mile warm up, 4 @6:47 pace and a 2 mile cool down. I was dying the last mile of the tempo! I knew my legs just didn't have it to keep that pace going. This was my second week of incorperating speed work and my first week with two days of speed work. So, I'm happy with what I got today.

Next week is the funny week in my schedule. Since my wonderful fiance is coming over for V-day weekend, I'm not doing any tempo or goal pace runs but do have two doubles planned. That way, I get an extra day off when she is over :) After that, I think I might drop back to 1 speed day a week for 2 weeks, then pick it back up to 2 days per week after that.

School is almost on cruise control right now. I'm just about caught up with my algebra courses and am actually starting to understand differential equations a little bit better. That's not to say I don't have a dozen hours of homework to do this weekend. It just means I don't mind that I have a dozen hours of homework.

Oh, and the weather today is awesome. I'm writing this outside, on campus. Its sunny, clear skies and 55*. I love living on the left coast!

03 February 2010

January Recap & Fast February

Short recap of January. Life got in the way of running on the 31st so I missed my LR. Still, I finished the month off with 158 miles. Not my record but definitely in my top 5 months.

I had an SRD on Monday and an easy 4 yesterday. Today, my schedule called for 8 miles including 3x2 miles at goal HMP. That should have meant 7:20 pace or 14:40 per repeat. Well, you know me and indoor tracks. After a half mile warm up, I clocked 13:45 for the first repeat. The next two were slower, but not by much, 13:47 and 13:50. I took an 800m recovery jog between repeats and finished with a half mile cool down. So, I ended up averaging around 6:54 pace. I'm happy with the run, but wish I was closer to my goal pace instead of faster. I'm ok with faster for a tempo run but really want to hone in my pace.

As usual, life and grad school are kicking my butt. Though, I was able to fight back this week. I'm already done with this weeks diff eq assignment! Now, if my algebra would do itself I could relax until the weekend.