We got home last night around 10:30 after airplane, bus, and car rides. I took today off to recover again, but I did total up my mileage for June which ended up at 108 miles! Total mileage for the year is at 624 and we are right around half way through.
Andi and I got in a great 9 mile run on Sunday from my dad's house to Lake Harriet on the paved running trails. We only took one wrong turn that added about a third of a mile to the run. Total time was about 1 hour 15 minutes (average pace 8:30).
Over the next 2 months I am going to continue to work on speed and slowly start to phase in some threshold runs and marathon pace runs. I also want to increase my long runs to about 1.5 hours at least twice a month.
I hope to get to 2-3 of the cross country series races over the next 6 weeks.
The men's trials 5k final is tonight, not televised but should be streamed online somewhere. I'll post it if I can find it. Possibly on flocast.org.
Monday, June 30, 2008
Saturday, June 28, 2008
Minnesota trip with a few runs
Well we have one more day of vacation which includes a long day of traveling back home. I found a few minutes to update on the running portion before heading to bed.
June 21: Andi and I both got in 4 mile runs before loading up the boys and driving to LAX.
June 22: Recover day!
June 23: I ran my favorite 10 mile out and back run on the Theodore Wirth Parkway from my dad's house to Cedar Lake and back. I always have a good run when I visit and today was no different. I ran the first mile in about 6:45 and just kept on going. Total time for 10 miles was 68:30 (average pace was 6:50 which is marathon race pace). I was hitting 6:40s until mile 8 and 9 which are mostly uphill. It was a great run. It sure is humid out here. Here is a picture of the parkway from my dad's house.
June 21: Andi and I both got in 4 mile runs before loading up the boys and driving to LAX.
June 22: Recover day!
June 23: I ran my favorite 10 mile out and back run on the Theodore Wirth Parkway from my dad's house to Cedar Lake and back. I always have a good run when I visit and today was no different. I ran the first mile in about 6:45 and just kept on going. Total time for 10 miles was 68:30 (average pace was 6:50 which is marathon race pace). I was hitting 6:40s until mile 8 and 9 which are mostly uphill. It was a great run. It sure is humid out here. Here is a picture of the parkway from my dad's house.
June 24: Traveled to Gull Lake.
June 25: Andi and I ran 5 miles averaging 8:10 around the perimeter of Cragun's Resort where we stayed. It was almost exactly 1.5 miles around the resort.
June 26: I did a 6 mile evening run on the parkway. There is a 3 mile loop of the parkway that is a 1.5 mile straigh-away on both sides. I ran the loop twice to make 6 miles total. The first 2 miles were a warm up then I hit the next uphill half mile at vVO2max with a half mile recovery, then a hard mile at vVO2max with a mile recovery, and finally another uphill half mile hard and a cool down. I did not wear a watch so I have no idea what my splits were but the mile was almost certainly under 5:50. I finished with 4x100m accelerations in front of the house. I'm feeling pretty good right now, low 18:00 5k shape for sure.
June 27-28: Back in Minneapolis visiting friends and relatives.
25 miles total so far since my last post. Tomorrow we head back to California but Andi and I plan on running to Lake Harriet which is about 8-9 miles from the house. Well see just how far it is. The garmin has some trouble getting a signal with all the big trees around here.
The best running news since I have been on vacation:
1. High School runner German Fernandez broke the 29-year old boys 2 mile record running it in 8:34.40 at Nike Outdoor Nationals. See the race here.
2. The Olympic Trials have begun in Eugene, OR and the women's 10k finals were on the 27th. It was a great race with Shalane Flanagan and Kara Goucher both qualifying along with Amy Begley. See the results here.
The men's 5k and 10k and 1500m finals should be very exciting. Check out all the Trials news here.
Thursday, June 19, 2008
3 x 5 minute intervals, total mileage 8 miles
Today I repeated the first long interval workout that I did 3 weeks ago. The workout included 3x5 minute long intervals at vVO2max.
I started with a 2 mile warm up then did the 3x5 minute intervals with 5 min recovery in between. Then on the way home I completed 2x quarter mile repeats with 2 min recovery between. Finished with a mile cool down.
The weather was near perfect again.Total time running was 58 minutes exactly (7:15 pace).Total mileage was 8 miles.Total time at V02max was 9 minutes.My first 5 minute interval I ran .80 miles (6:10 pace).My second 5 min interval I ran .85 miles (5:55 pace).My third 5 min interval I ran .92 miles (5:30 pace).
These distances were better than 3 weeks ago, I checked.I added in 2x quarter mile repeats near the end of the run.
The first was in 1:20 the second in 1:18.
I cooled down for another mile for a total of 8 miles.
This is a good workout, next time I could add another 5 minute interval or start with 5 min intervals and do cut downs 5-4-3-2-1.
Two weeks until the July 4th 5k!
I am headed to Minnesota on Saturday with my family and hope to get in a few good runs on the parkway while I am there. I will try and update the blog if I have time.
I started with a 2 mile warm up then did the 3x5 minute intervals with 5 min recovery in between. Then on the way home I completed 2x quarter mile repeats with 2 min recovery between. Finished with a mile cool down.
The weather was near perfect again.Total time running was 58 minutes exactly (7:15 pace).Total mileage was 8 miles.Total time at V02max was 9 minutes.My first 5 minute interval I ran .80 miles (6:10 pace).My second 5 min interval I ran .85 miles (5:55 pace).My third 5 min interval I ran .92 miles (5:30 pace).
These distances were better than 3 weeks ago, I checked.I added in 2x quarter mile repeats near the end of the run.
The first was in 1:20 the second in 1:18.
I cooled down for another mile for a total of 8 miles.
This is a good workout, next time I could add another 5 minute interval or start with 5 min intervals and do cut downs 5-4-3-2-1.
Two weeks until the July 4th 5k!
I am headed to Minnesota on Saturday with my family and hope to get in a few good runs on the parkway while I am there. I will try and update the blog if I have time.
Tuesday, June 17, 2008
8 mile easy run (59:24)
I have a new favorite 8 mile loop from my house. I go south on 45th West to L-14 up to Lane Park, then a loop around the park, and back via L-8 to 45. There is a few small hills between mile 2-3 and the rest is pretty flat.
Total time was under an hour, 59:24, for 8 miles (average pace 7:25).
The last two miles were under 7:00 pace (marathon pace).
Mile splits were 8:12, 7:41, 7:37, 7:34, 7:12, 7:08, 6:57, 6:56.
I finished with 3x150m accelerations.
Did you know that the Olympic Committee has standards to qualify for track and field events? You have to have a qualifying standard to compete in the Olympic trials and the Olympics. Well Canada has their own country standards that are higher than Olympic standards. Consequently, no one from Canada has met their qualifying standards for the marathon, thus no one (as of today) will be running the marathon in the Olympics from Canada. How ridiculous is that?
Total time was under an hour, 59:24, for 8 miles (average pace 7:25).
The last two miles were under 7:00 pace (marathon pace).
Mile splits were 8:12, 7:41, 7:37, 7:34, 7:12, 7:08, 6:57, 6:56.
I finished with 3x150m accelerations.
Did you know that the Olympic Committee has standards to qualify for track and field events? You have to have a qualifying standard to compete in the Olympic trials and the Olympics. Well Canada has their own country standards that are higher than Olympic standards. Consequently, no one from Canada has met their qualifying standards for the marathon, thus no one (as of today) will be running the marathon in the Olympics from Canada. How ridiculous is that?
Sunday, June 15, 2008
Happy Father's Day with 7 mile progression run (51:53)
I got sick Friday morning. I was feeling well enough to work but an upset stomach and headache was enough to send me home after lunch. Consequently, I did not run on Saturday, but spent the day recovering.
Luckily, I was improved enough by Sunday to get in 7 miles. It was a nice Father's Day morning and I had a good run with each mile getting faster than the last.
Mile splits were 7:56, 7:45, 7:39, 7:25, 7:14, 7:09, 6:42.
Average pace was 7:25.
I finished with 3x150 meter accelerations in front of my house.
After that we went to Ventura to take the kids to the beach.
Luckily, I was improved enough by Sunday to get in 7 miles. It was a nice Father's Day morning and I had a good run with each mile getting faster than the last.
Mile splits were 7:56, 7:45, 7:39, 7:25, 7:14, 7:09, 6:42.
Average pace was 7:25.
I finished with 3x150 meter accelerations in front of my house.
After that we went to Ventura to take the kids to the beach.
Thursday, June 12, 2008
Intervals 5x4 minutes, Total 7 miles (50:17)
I got out a little late this morning. I still got all five four-minute intervals in but did not have as much warm up or cool down so the total mileage was 7 instead of 8-9.
The interval speed was also a little slower but consistent at 6:00-6:10 pace.
Distance over 4 minutes was right around .65 miles each time.
Total time at vVO2max was 10 minutes.
Total running time was 50:17 for 7 miles (average pace 7:11).
Overall I felt pretty good about the workout it was just a little slower, 10-15 seconds per mile pace slower than I would like.
I ran in a new pair of Asics-Kayano 14 that I got in Boston for $40. I ran in them on Sunday and today for the first times. The pair I have been running in (Asics Kayano 13) feel a little worn out. I just went back and calculated the mileage on them, only 208 miles! They should have twice that in them. I will probably switch off for now, running longer runs in the newer shoes.
It is hard to keep an even pace doing intervals on the road. On a track you know exactly where you are. Even with the Garmin it is just hard to get a sense of speed and pacing. I go mostly on RPE (rate of perceived exertion), as I feel like I am very close to max HR, and overall I feel like a have a good sense of pacing. I haven't been doing workouts at this speed in a while which also makes it more difficult.
Having a little sharp lateral left knee pain tonight. I was fine all day until this afternoon. Hopefully just a little swelling.
The interval speed was also a little slower but consistent at 6:00-6:10 pace.
Distance over 4 minutes was right around .65 miles each time.
Total time at vVO2max was 10 minutes.
Total running time was 50:17 for 7 miles (average pace 7:11).
Overall I felt pretty good about the workout it was just a little slower, 10-15 seconds per mile pace slower than I would like.
I ran in a new pair of Asics-Kayano 14 that I got in Boston for $40. I ran in them on Sunday and today for the first times. The pair I have been running in (Asics Kayano 13) feel a little worn out. I just went back and calculated the mileage on them, only 208 miles! They should have twice that in them. I will probably switch off for now, running longer runs in the newer shoes.
It is hard to keep an even pace doing intervals on the road. On a track you know exactly where you are. Even with the Garmin it is just hard to get a sense of speed and pacing. I go mostly on RPE (rate of perceived exertion), as I feel like I am very close to max HR, and overall I feel like a have a good sense of pacing. I haven't been doing workouts at this speed in a while which also makes it more difficult.
Having a little sharp lateral left knee pain tonight. I was fine all day until this afternoon. Hopefully just a little swelling.
Tuesday, June 10, 2008
7 mile easy run (56:30)
I can usually tell by the first mile how the run is going to go on any particular day. Today the weather was good (slight breeze) and I had planned on running 7 miles, which typically takes me about 50 minutes. I knew it wasn't going to be a good run when my watch said 8:45 for the first mile. I felt stale, tight and sluggish the whole way. Average pace was 8:04.
You can't have a great run every day, but lately Tuesdays have been a bummer for running. I think it is because I have had some great weekend runs, then I do a good strength training circuit on Monday afternoon, and Tuesday morning I am tight and tired. It makes for a good day to take it easy and just get some time in on the road. I like to end with some accelerating strides so that I end on a good note.
Today I survived 7 miles and then did 4x150m accelerations.
I am planning on 4 minute intervals on Thursday but adding an extra one for a total of 5 (mileage should total 8-9). Check back to see how it goes.
You can't have a great run every day, but lately Tuesdays have been a bummer for running. I think it is because I have had some great weekend runs, then I do a good strength training circuit on Monday afternoon, and Tuesday morning I am tight and tired. It makes for a good day to take it easy and just get some time in on the road. I like to end with some accelerating strides so that I end on a good note.
Today I survived 7 miles and then did 4x150m accelerations.
I am planning on 4 minute intervals on Thursday but adding an extra one for a total of 5 (mileage should total 8-9). Check back to see how it goes.
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