weekly running evaluation– week 11

[photo: icing my knee]

Overall, this was a pretty good week. I didn’t pull out any amazing times or have any runs that I was particularly proud of. I did end up reversing the order of my longer weekend runs, so that I did 20 on Saturday, to take advantage of Summer Streets. About 8 miles in, I realized that all I had eaten the day before were a few chips and some hummus. So stupid. It ended up being a really hard run because I was so under fueled. But the weather was awesome, so I was in a really good mood the whole time.


Week
Mon
Tue
Wed
Thur
Fri
Sat
Sun
Goal
4 m run 10 m run 5 m run 45 Tem rest 10 m run
20
Actual
4.16 m run 10.18 m run 5.25 m run 41 Tem rest 20 m run

Here are my totals for the week:

Count: 6 Activities
Distance: 55.60 mi
Time: 07:22:54 h:m:s
Elevation Gain: 3,680 ft
Avg Speed: 7.5 mph
Calories: 7,902 C

Aaaaannnndddd, next week is a step back week. So, I can look forward to easing up a bit on the millage. Should be a walk in the park.

Week
Mon
Tue
Wed
Thur
Fri
Sat
Sun
4 m run 6 m run 5 m run 7 x 800 rest 6 m pace
12

weekly running evaluation– week 8

As promised, here is the dreaded first installation of my weekly running blah on Jake’s Mag.

I’m currently working through one of the Hal Higdon training programs (below).

Week
Mon
Tue
Wed
Thur
Fri
Sat
Sun
3 m run 5 m run 3 m run 3 x hill rest 5 m pace
10
3 m run 5 m run 3 m run 30 Tem rest 5 m run
11
3 m run 6 m run 3 m run 4 x 800 rest 6 m pace
8
3 m run 6 m run 3 m run 4 x hill rest 6 m pace
13
3 m run 7 m run 3 m run 35 Tem rest 7 m run 14
3 m run 7 m run 3 m run 5 x 800 rest 7 m pace
10
3 m run 8 m run 4 m run 5 x hill rest 8 m pace
16
3 m run 8 m run 4 m run 40 Tem rest 8 m run
17
3 m run 9 m run 4 m run 6 x 800 rest 9 m pace
12
3 m run 9 m run 4 m run 6 x hill rest 9 m pace
19
4 m run 10 m run 5 m run 45 Tem rest 10 m run
20
4 m run 6 m run 5 m run 7 x 800 rest 6 m pace
12
4 m run 10 m run 5 m run 7 x hill rest 10 m pace
20
5 m run 6 m run 5 m run 45 tem rest 6 m run
12
5 m run 10 m run 5 m run 8 x 800 rest 10 m pace
20
5 m run 8 m run 5 m run 6 x hill rest 4 m pace
12
4 m run 6 m run 4 m run 30 Tem rest 4 m run
8
3 m run 4 x 400 2 m run rest rest 2 m run
race

This week, was week 8, of 18. I can’t believe that after next week I will be half way through. It’s kind of crazy/frightening, especially considering the fact that I have been fairly half-hearted about training this year. I left off after week 5, since I missed both of the long runs for weeks 6 and 7. Anyway, here is a recap of this week’s efforts:

Week
Mon
Tue
Wed
Thur
Fri
Sat
Sun
goal
3 m run 8 m run 4 m run 40 Tem rest 8 m run
17
actual skipped 7 m run 7.3 m run  38:40 tem rest 8 m run

Overall, I have to give myself a grade of about a B, for this week. Even though I skipped Monday, and came up short on Tues (I forgot to check how far I was supposed to go), I made up for it on Wed, with a handful of extra miles. I was also pretty happy with the way that I was able to do as Hal suggested and instead of zoning out for the tempo run, do some “associating.” Associating basically means that instead of just throwing it on autopilot and shuffling along at an 8m/m pace, pay attention to my speed, my body, etc.. By taking Hal’s advice, I was able to do my tempo run at a pace that is close to what I want to be running in Oct. I has similar results on Saturday. I capped off the running week with a change of venue, and did some laps in Central Park. The weather was mid-70’s and the early morning shade made for a super pleasant run.

Here is what is on deck for next week:

Week
Mon
Tue
Wed
Thur
Fri
Sat
Sun
3 m run 9 m run 4 m run 6 x 800 rest 9 m pace
12

about running

(photo: me right after a run)

I love running. But I have been bad about it for the last week and a half. I’m several weeks deep into a training program, right now, and I have really had a hard time getting out the door and putting in the miles because it has been so hot outside. To compound that problem, one of my go-to distance routes is now blocked off, as the result of a pump fire at a water treatment facility that sits along the river. I was writing a weekly summary of my workouts on JNB, before I shut it down. I think that I’m going to have to pick it up again on Jake’s Mag, just for accountability’s sake. So, I guess, look for that on Sundays  between now and November.

In the mean time, I want to share another blog with you. The author is a guy that I have come to know over the past couple of years through correspondence about nerdy stuff. But it started with a conversation about our Nike+ sport bands, which we were both using at the time. His name is Andre, and he is a serious runner. I mean, the dude can run close to or better than a 16 min 5k.

Anyway, since he is basically constantly training, he has quite a bit of knowledge when it comes to running. Everything from improving your pace, to staying injury free, to how to rotate core workouts,  to diet. His blog, “I run like me” is about to turn 1 year old. All I can say, is that I wish I would have had it as a resource, when I started getting into running. Definitely check it out. Feel free to ask Dre questions, too. The dude is super personable. I just hope that he forgives me for choosing right now to tout his blog, when he is coming off of a pretty serious infection that has had him laid up for a while. If nothing else click through to see a photo of his ailing eye.