Showing posts with label easy run. Show all posts
Showing posts with label easy run. Show all posts

Tuesday, July 28, 2009

8 MILES @9:28 PACE

Plan: 9:30 pace (stay within +/- 10s)

Legs felt strong and I wanted to stay with the hilly course by the club. It was hot out there, but not too bad. Took my noon with me, and drank at miles 2, 4, 6 & 8. Total drank about 32oz.

My plan was to push thru the hills, but not at the point of huffing & puffing, as today was an easy run (and I have my orders to hit under 51:00min tmo for 6miles:)!! I was very pleased I maintained the 9:29 pace throughout all hills/run. Legs felt great and tho the HR was higher today for an easy run, I attribute that to hot/humidity and hilly course, but again, no huffing and puffing, so alls good. Just hope I didn't over do it for tmo's run:)

I'm actually psyched for tmo's run:)!! I'm going to run the Cow Harbor 10K course again, just leaving out the last .2 I know that course like the back of my hand, and it's a hilly course, so will give me a good idea of where I am at.

8 miles in 1:15:50 (avg pace 9:28) Avg HR 143 Cardiac Drift: 164
Mile splits:
M1-9:28 Avg HR 136 Cardiac Drift: 151
M2-9:30 Avg HR 145 Cardiac Drift: 156
M3-9:28 Avg HR 141 Cardiac Drift: 156
M4-9:27 Avg HR 143 Cardiac Drift: 156
M5-9:30 Avg HR 153 Cardiac Drift: 164
M6-9:29 Avg HR 146 Cardiac Drift: 158
M7-9:28 Avg HR 139 Cardiac Drift: 149
M8-9:30 Avg HR 144 Cardiac Drift: 159

Monday, July 13, 2009

8 EASY MILES @9:28 AVG PACE

Starting week #10!!

The Plan: 9:30 pace

Legs felt really good today. Because my time was limited I had to do the out & back from the club, so the 1st 2 miles were uphill, which accounts for the higher HR. But again, no huffing and puffing so all was good. I drank powerade mixed with water at mile 3 and mile 6 today.

8 miles in 1:15:45 avg pace 9:28

Avg HR 144 Cardiac Drift: 159

M1-9:30 Avg HR 143 Cardiac Drift: 155
M2-9:29 Avg HR 150 Cardiac Drift: 159
M3-9:29 Avg HR 145 Cardiac Drift: 156
M4-9:28 Avg HR 145 Cardiac Drift: 151
M5-9:27 Avg HR 142 Cardiac Drift: 149
M6-9:28 Avg HR 145 Cardiac Drift: 154
M7-9:25 Avg HR 141 Cardiac Drift: 153
M8-9:29 Avg HR 139 Cardiac Drift: 153

Legs realy wanted to take off today, but I stuck to the plan. Can't wait for tmo's speed workout:)!!

Wednesday, July 8, 2009

EASY 5 MILES @9:43 AVG PACE

Plan: 5miles @9:45

Got out the door as soon as I got kids to camp (10:15am). Temp said 70F, and it was gorgeous out there, really no humidity at all. Legs felt great. Again, nothing to drink during the whole run. Felt strong, like I could run forever.

5 miles in 48:39 (avg pace 9:43)

Avg HR 134 Cardiac Drift: 150

M1-9:44 Avg HR 121 Cardiac Drift: 137
M2-9:41 Avg HR 133 Cardiac Drift: 140
M3-9:48 Avg HR 138 Cardiac Drift: 148
M4-9:45 Avg HR 142 Cardiac Drift: 150
M5-9:41 Avg HR 137 Cardiac Drift: 138

Monday, July 6, 2009

7 MILES EASY @ 10:07

Today is the start of Week #9 This is also a recovery week so all miles are being run at slower paces.

Plan: 9:45 pace (stay within +/- 10s)

I didn't get great sleep, woke tired, and legs were very heavy/sluggish during the run. I did not drink coffee before the run & only took sips of powerade at M3 & M6. Never really felt thirsty, but felt great running after each sip. No knee pain at all, and was never winded:)!

7 miles in 1:10:54 (avg pace 10:07)

Avg HR 132 Cardiac Drift: 144

M1-10:18 Avg HR 121 Cardiac Drift: 137
M2-10:26 Avg HR 121 Cardiac Drift: 137
M3-10:28 Avg HR 121 Cardiac Drift: 137
M4-10:06 Avg HR 121 Cardiac Drift: 137
M5-9:53 Avg HR 121 Cardiac Drift: 137
M6-9:46 Avg HR 121 Cardiac Drift: 137
M7-9:57 Avg HR 121 Cardiac Drift: 137

Monday, June 29, 2009

7 MILES @ 9:38 AVG PACE

Today marks the beginning of training week #8

Got out for my run after I got the kids off to camp. Woo Hoo schools out for summer:)!!

Hit the pavement around 11:30am, and the temp said 75F and 60% humidity, it was blue skies and sunny: GORGEOUS!! Decided to run my 4 mile loop backwards, and then add the 3mile pond route to it. It was great.

7 miles in 1::07:31 for an avg pace of 9:38

HR avg was 136 and cardiac drift: 157

According to my Garmin 305 my splits were:
M1-9:41 avg HR: 120 cardiac drift: 130 (all downhill)
M2-9:39 avg HR: 141 cardiac drift: 157 (all uphill)
M3-9:40 avg HR: 139 cardiac drift: 154 (flat to downhill)
M4-9:35 avg HR: 144 cardiac drift: 151 (gradual uphill)
M5-9:35 avg HR: 135 cardiac drift: 151 (flat to gradual uphill)
M6-9:12 avg HR: 137 cardiac drift: 147 (flat to downhill)
M7-9:12 avg HR: 139 cardiac drift: 144 (flat)

Monday, June 22, 2009

7 MILES @ 9:45 PACE

Plan: Nothing Fancy; 9:45 pace (stay within +/- 10s)

Legs felt good, but I did feel a twinge above my left knee. Nothing serious, iced afterwards, and went away.

My last run w my Garmin301:

7 miles in 1:08:09 avg pace 9:44 (avg HR 140 Max HR 157)
According to my Garmin301 splits were:
M1-9:42 (avg HR 145 Max HR 152)
M2-9:45 (avg HR 144 Max HR 157)
M3-9:45 (avg HR 138 Max HR 151)
M4-9:42 (avg HR 143 Max HR 155)
M5-9:45 (avg HR 144 Max HR 153)
M6-9:45 (avg HR 130 Max HR 153)
M7-9:45 (avg HR 139 Max HR 150)

Followed the run with the Core Fun (10 core exercises) and Karen Fowler's Yoga for Runners

Wednesday, June 17, 2009

6 MILES EASY

Plan today was to run 6miles easy, sticking to a 9:45 pace (+/-10secs 9:40-9:50)

Didn't get out for my run till 1pm, as this morning my 8yo daughter had her moving up/graduation ceremony. I still can't believe she's going into 3rd grade. Seems like yesterday we brought her home from the hospital:(

Temp said 66F, and blue skies and sun (tho it didn't last long, by 5pm, sun went behind clouds as we are expecting 5-6 more days of rain Grrrrr).

Great run today. Legs felt kind of heavy at first, think they just needed to wake up, as I had sat through the ceremony, just before my run. Overall legs felt awesome:)

According to my Garmin301, mile splits were:
M1- 9:41
M2- 9:47
M3- 9:41
M4- 9:45
M5- 9:51
M6- 9:44

Pretty consistent, and within the range Josh said:)!!

I'm a little bummed I realized into the first mile that I forgot to put my HRM on. Been so long since I wore it, I have to train myself to wear it again. Make it apart of my running gear and put it on every run!!

I followed the run immediately with the Core Fun workout. No yoga, but will get back to doing that again too:)

Monday, June 15, 2009

EASY 6 MILES

Plan: Nothing Fancy; 9:35 pace (stay within +/- 10s)

Legs felt awesome today. This time I actually wrote out the split times I wanted to hit, so I didn't have to deal with the Garmin301 pace bouncing BS. Helped alot, tho i CAN'T wait for the 305 to come in the mail:)!! Also, when it comes going to start tracking my HR again:) to make sure my hard days are HARD, and my easy days are easy.

According to my Garmin301 splits were:
M1- 9:25 (I go downhill at the beg)
M2- 9:15 (not sure what my prob was LOL)
M3- 9:30 (getting better)
M4- 9:37
M5- 9:39
M6- 9:41

Well, overall pretty consistent, so I'm happy:)! Plus it was hot out there, and I got out late today, cause there was stuff going on that I had to attend to in the a.m.