Archive for October, 2010

Race Prep 3 – Soul Buster

Posted in Long run on October 31st, 2010 by admin – Be the first to comment

I’ve been worried about this one. I even took off yesterday in preparation. We were to do a 4 mile warmup, then 5 miles at MGP, then 1/2 mile recovery, then 5 more miles at MGP, then hills and more hills, then the Town Lake Trail, then 6 miles on the S. F. Austin track (2 miles MGP or 9:06min/mile, 2 miles HMGP or 8:42min/mile, 2 miles 10K or 8:13min/mile). Here is what came to pass (courtesy of my Garmin whose accuracy might be suspect): first MGP set: 8:39, 8:51, 8:46, 8:53, 8:43 (too fast); second MGP set: 8:45, 8:53, 9:21(?! Pecos hills maybe), 9:09 (Scenic hills maybe), 8:59 (just right); track MGP miles: 8:49, 8:34 (too fast); track HMGP miles: 8:18, 8:13 (too fast), and track 10K miles: 8:15, 8:09 (just right). So I’ve got to say that I did OK. Sigh. I’ve got to stop worrying! I’m in good shape and what will be will be.

Running log week of 2010-10-24

Posted in Weekly mileage on October 26th, 2010 by admin – Be the first to comment

10/24 – Sunday – Neighborhood – 8 miles – 89 minutes – R/W
10/25 – Monday – Neighborhood – 4.5 miles – 49 minutes – R/W
10/26 – Tuesday – Class – 11.9 miles – 117 minutes – R/W
10/27 – Wednesday – Neighborhood – 4.5 miles – 51 minutes – R/W
10/28 – Thursday – Class – 12.0 miles – 124 minutes – R/W
10/29 – Friday – off – R/W
10/30 – Saturday – off (in prep for Race Prep tomorrow) – R/W
Weekly mileage: Expected 40, Actual 40.9 miles
Shoe mileage: 279.6 miles
R = Roller
W = Weights

Running log week of 2010-10-17

Posted in Weekly mileage on October 17th, 2010 by admin – Be the first to comment

10/17 – Sunday – Warmup & IBM Uptown Classic 10K (Ran/Walked with Katie) – 8.3 miles – 103 minutes – R/W
10/18 – Monday – Neighborhood – 4.4 miles – 42 minutes – R/W
10/19 – Tuesday – Class (no Garmin; it got reset again; sheesh) – 14.9 miles – 130 minutes – R/W
10/20 – Wednesday – Neighborhood – 4.2 miles – 46 minutes – R/W
10/21 – Thursday – Class – 12.8 miles – 132 minutes – R/W
10/22 – Friday – off – R/W
10/23 – Saturday – Long Run – 22 miles – 243 minutes – R/W
Weekly mileage: Expected 60, Actual 66.6 miles
Shoe mileage: 238.7 miles
R = Roller
W = Weights

Running log week of 2010-10-10

Posted in Weekly mileage on October 12th, 2010 by admin – Be the first to comment

10/10 – Sunday – Neighborhood (Garmin reset – ugh!) – 6 miles – 73 minutes – R/W
10/11 – Monday – Neighborhood – 4 miles – 47 minutes – R/W
10/12 – Tuesday – Class (Easy, Josh’s Eastside) – 10.5 miles – 113 minutes – R/W
10/13 – Wednesday – Neighborhood – 4.4 miles – 50 minutes – R/W
10/14 – Thursday – Class (Reran Pecos/Scenic at tempo, last time I was hurtin’) – 12.6 miles – 124 minutes – R/W
10/15 – Friday – off – R/W
10/16 – Saturday – Long Run (ran with Jen, Brenda and Amy, had fun) – 16 miles – 174 minutes – R/W
Weekly mileage: Expected 40, Actual 53.5 miles
Shoe mileage: 172.1 miles
R = Roller
W = Weights

Race Prep 2 – 2×10 @ MGP

Posted in Long run on October 9th, 2010 by admin – Be the first to comment

Although I was at the far back of the pack trailing everyone, I did what was requested – 2×10 miles at MGP or better (9:06)

Here is the first set from the Garmin 101 geekometer (if that can be trusted). I really tried to slow it down. The mile at 9:00 is the water stop at mile 5. Note: The Garmin only said we did only 9.8 miles.

Split Time Dist AvgPace
05 00:08:37 1.00 08:37
06 00:08:53 1.00 08:54
07 00:08:42 1.00 08:42
08 00:08:40 1.00 08:40
09 00:09:00 1.00 09:00
10 00:08:49 1.00 08:50
11 00:08:34 1.00 08:34
12 00:08:58 1.00 08:58
13 00:08:53 1.00 08:53
14 00:07:39 0.86 08:51

Here is the second set. Again the 9:50 mile was the water stop at mile 5.

Split Time Dist AvgPace
17 00:08:43 1.00 08:44
18 00:09:09 1.00 09:09
19 00:09:20 1.00 09:20
20 00:09:00 1.00 09:00
21 00:09:50 1.00 09:50
22 00:08:53 1.00 08:53
23 00:08:43 1.00 08:43
24 00:08:48 1.00 08:48
25 00:08:32 1.00 08:32
26 00:07:10 0.85 08:27

There were a couple of miles on the second loop where I was over 9:06, but overall I felt satisfied with the results. I walked the last mile (mile 11) after completing the set and was very stiff and cramping in my lower legs so I’ll need to work on that.

Running log week of 2010-10-03

Posted in Weekly mileage on October 9th, 2010 by admin – Be the first to comment

10/03 – Sunday – Neighborhood – 8 miles – 80 minutes – R/W
10/04 – Monday – Neighborhood – 4.4 miles – 51 minutes – R/W
10/05 – Tuesday – Class – 14.3 miles – 141 minutes – R/W
10/06 – Wednesday – Neighborhood – 4.1 miles – 49 minutes – R/W
10/07 – Thursday – Class – 11.2 miles – 107 minutes – R/W
10/08 – Friday – off – R/W
10/09 – Saturday – Long Run – 24.5 miles – 235 minutes – R/W
Weekly mileage: Expected 60, Actual 66.5 miles
Shoe mileage: 118.6 miles
R = Roller
W = Weights