weekly running evaluation– week 11

Posted on August 21, 2011August 29, 2011 by Jake

[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	11	4 m run	10 m run	5 m run	45 Tem	rest	10 m run	20
Actual	11	4.16 m run	10.18 m run	5.25 m run	41 Tem	rest	20 m run	10

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
12	4 m run	6 m run	5 m run	7 x 800	rest	6 m pace	12

weekly running evaluation– week 8

Posted on July 31, 2011July 20, 2020 by Jake

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
1	3 m run	5 m run	3 m run	3 x hill	rest	5 m pace	10
2	3 m run	5 m run	3 m run	30 Tem	rest	5 m run	11
3	3 m run	6 m run	3 m run	4 x 800	rest	6 m pace	8
4	3 m run	6 m run	3 m run	4 x hill	rest	6 m pace	13
5	3 m run	7 m run	3 m run	35 Tem	rest	7 m run	14
6	3 m run	7 m run	3 m run	5 x 800	rest	7 m pace	10
7	3 m run	8 m run	4 m run	5 x hill	rest	8 m pace	16
8	3 m run	8 m run	4 m run	40 Tem	rest	8 m run	17
9	3 m run	9 m run	4 m run	6 x 800	rest	9 m pace	12
10	3 m run	9 m run	4 m run	6 x hill	rest	9 m pace	19
11	4 m run	10 m run	5 m run	45 Tem	rest	10 m run	20
12	4 m run	6 m run	5 m run	7 x 800	rest	6 m pace	12
13	4 m run	10 m run	5 m run	7 x hill	rest	10 m pace	20
14	5 m run	6 m run	5 m run	45 tem	rest	6 m run	12
15	5 m run	10 m run	5 m run	8 x 800	rest	10 m pace	20
16	5 m run	8 m run	5 m run	6 x hill	rest	4 m pace	12
17	4 m run	6 m run	4 m run	30 Tem	rest	4 m run	8
18	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	8	3 m run	8 m run	4 m run	40 Tem	rest	8 m run	17
actual	8	skipped	7 m run	7.3 m run	38:40 tem	rest	8 m run	17

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
9	3 m run	9 m run	4 m run	6 x 800	rest	9 m pace	12

about running

Posted on July 27, 2011July 20, 2020 by Jake

(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.