Showing posts with label HOT. Show all posts
Showing posts with label HOT. Show all posts
Saturday, June 18, 2011
10 mile run
I will be coaching my oldest son's soccer team in the fall and this morning I had a training course for all the coaches. It was at the Lancaster Soccer Complex, and after doing a google map from my house found it to be almost exactly 10 miles away. I decided I would run there and Andi said she would pick me up after my class so I left the house at 6:40 am to make it in just in time for the 8:00am class. I remember about half way there, running by a digital sign that had the temp at 72 degrees. It was most certaily above 80 for the last few miles. There is no break from the sun on Ave M. The run was tough for two reasons. First, I haven't run that far in a while, and secondly, I haven't run in that kind of heat in a while. I carried an Ultimate Direction water bottle (with hand straps) in each hand. They are great for carrying fluid on the run.
Sunday, May 17, 2009
19 mile weekend: 4 on Sat/ 15 on Sun.
Saturday: 4 miles easy with Andi to loosen up the legs after a drive to Vegas Friday night.
Sunday: 15 mile long run, 2 hours total, last 8 miles were run with Andi (her and my longest run so far).
More details to come. Loading up to drive home.
I'll leave you with this quote from Jim Sorenson, masters world record holder for 800m and 1500m:
JS: Any given day of training is not more important than any day in the week. You don’t want to jeopardize the next three days or the next week because of something you did today. That could be missing your sleep or overdoing it because you feel good and you put in a little too much. It’s a delicate balance, and you always have to think a few days ahead, because what really gets you fit and in shape is your consistency. It’s the accumulative effect of your running. One great workout is meaningless if you can’t back it up with your typical recovery days and then another workout in a few days and then your long run. You have to do it all again the next week as well. It’s okay to back off. It’s okay to call a workout early but it’s hard to do because when you’re warmed up and ready to go and feeling good you tend to ignore that tight calf because the workout is going so well. The next big thing is sleep. You gotta get your sleep; it’s huge. Of all the little things, it’s number one.
Sunday: 15 mile long run, 2 hours total, last 8 miles were run with Andi (her and my longest run so far).
More details to come. Loading up to drive home.
I'll leave you with this quote from Jim Sorenson, masters world record holder for 800m and 1500m:
JS: Any given day of training is not more important than any day in the week. You don’t want to jeopardize the next three days or the next week because of something you did today. That could be missing your sleep or overdoing it because you feel good and you put in a little too much. It’s a delicate balance, and you always have to think a few days ahead, because what really gets you fit and in shape is your consistency. It’s the accumulative effect of your running. One great workout is meaningless if you can’t back it up with your typical recovery days and then another workout in a few days and then your long run. You have to do it all again the next week as well. It’s okay to back off. It’s okay to call a workout early but it’s hard to do because when you’re warmed up and ready to go and feeling good you tend to ignore that tight calf because the workout is going so well. The next big thing is sleep. You gotta get your sleep; it’s huge. Of all the little things, it’s number one.
Saturday, June 7, 2008
90 degree 10k easy run? (45:57)
It was windy in the morning so I waited until Matt's afternoon nap for my run, not realizing that it was pushing 90 degrees by the time I left the house (but it wasn't windy!).
I planned on running for about 6 miles, which turned into 10k, and it was HOT. I haven't run in 90 degree weather in about a year. Luckily 4 houses, about every mile or so, had their sprinklers on and I was able to cool off by running through them a few times.
The watch doesn't stop during these few breaks. The cooling effect of the sprinklers actually helped me pick up the pace.
Mile splits were 7:54, 7:39, 7:44, 7:19, 7:06, 6:51 (total time for 10k was 45:57 and average pace was 7:25).
The overall effort was pretty easy besides the heat factor. I was sweating pretty good by the end of the run.
Getting up early tomorrow for 9 mile long run. Possibly a few late miles at threshold pace (under 6:30). We'll see how it goes.
Finally, the new Runner's World came today with decent article on progression runs, finishing strong, and a decent 5k training program. It is worth checking out.
The 3 female Olympic marathon qualifiers ran the NY Road Racers Mini 10k today and all placed in the top 10. They finished in the same order as the Olympic trials Deena, Magdalena, and Blake, with Deena placing third in 33:14. Not bad, considering they were using it as a workout for their marathon training (a threshold run really). See the results here.
Ethiopian Tirunesh Dibaba demolished the 5,000 meters world record of compatriot Meseret Defa with a time of 14 minutes 11.15 seconds at the Bislett Games on Friday. That is 4:34 pace for those of you trying to do the math!
I planned on running for about 6 miles, which turned into 10k, and it was HOT. I haven't run in 90 degree weather in about a year. Luckily 4 houses, about every mile or so, had their sprinklers on and I was able to cool off by running through them a few times.
The watch doesn't stop during these few breaks. The cooling effect of the sprinklers actually helped me pick up the pace.
Mile splits were 7:54, 7:39, 7:44, 7:19, 7:06, 6:51 (total time for 10k was 45:57 and average pace was 7:25).
The overall effort was pretty easy besides the heat factor. I was sweating pretty good by the end of the run.
Getting up early tomorrow for 9 mile long run. Possibly a few late miles at threshold pace (under 6:30). We'll see how it goes.
Finally, the new Runner's World came today with decent article on progression runs, finishing strong, and a decent 5k training program. It is worth checking out.
The 3 female Olympic marathon qualifiers ran the NY Road Racers Mini 10k today and all placed in the top 10. They finished in the same order as the Olympic trials Deena, Magdalena, and Blake, with Deena placing third in 33:14. Not bad, considering they were using it as a workout for their marathon training (a threshold run really). See the results here.
Ethiopian Tirunesh Dibaba demolished the 5,000 meters world record of compatriot Meseret Defa with a time of 14 minutes 11.15 seconds at the Bislett Games on Friday. That is 4:34 pace for those of you trying to do the math!
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