I got out in the morning and ran ten minutes before hooking up with Dimitri for another 65 minutes. 75 altogether. My legs were tired heading up Moody to the trail but loosened up coming back down. Later on I walked Lucy for another half hour ( or more ).
Walked 30 minutes with Lucy at noontime. Later on I went to the Shawsu studio in the early afternoon and did 30 minutes on the treadmill at 6.7 mph with a 1% incline. It's equal to an 8:53 pace outdoors. Age graded it's down around a 6:32 pace at age 30. Fastest yet.
I did a return showing at Forbes Mill. Jake joined me and we ran a very easy loop together in 28:30.
I did a second circuit alone keeping the pace moderate but on the edge of what the hell are you doing.
This time it was 24:23. I would classify it as a steady pace run. I held back from picking it up in any way. It was. 9:17 pace which these days is 1-2 minutes faster than my sludge runs. With some slow jogging before, in between and after I covered 61 minutes.
Note to myself: 9:17 age graded is 6:50 when I was 30.
Joined Brian Low for a 68 minute run up to Stevens Creek Reservoir and back. Brian kept up a steady continuous pace. Good thing I have been running those treadmill workouts. It wasn't too much of a shock plus something tells me that my slow ambling pace has trained me to be slow and ambling.
Walked 30 minutes with Lucy this morning. I guess walking is now a workout!
In the afternoon I drove over to Shawsu and ran 30 minutes on the treadmill keeping to a nine minute pace. I have to keep reminding myself that this is equal to a 6:37 pace at age 30. I tried to use the same running posture that I use on the roads to minimize back issues. We'll see if it works.
I wore my HRM. It didn't go past 70% until around 18-19 minutes. From then on it slowly creeped up into the 75-77% range and stayed there.
It was just Danny and I this morning. Tom was off to the lake house in upper Wisconsin (think cheese). We ran a very easy 60 minutes around the college as usual.
In the afternoon I went to Shawsu and cranked up the pace to 8:30 and ran it for 13 minutes (1.5 miles). A short sharp workout at the pace I hope to be running soon. No question it was a shock just like three weeks ago when I got on the treadmill and started running a 9 pace. But after around 5 minutes I settled in and began to feel comfortable. Just decided not to push it for too long.
None of these paces sound very daunting but if you age grade them, you'll get the idea.
A 9 minute mile is the equivalent to 6:37 at age 30 and 8:30 is equivalent to 6:15.
It's a shock because I have been running 10-11 minute miles which is roughly 7:30 to 8:00 pace.
60 minutes of run walk (3-1) in the morning with Danny and Tom. Then 25 minutes walking Lucy followed by 3 miles (27 minutes) on the dread-mill. 9 pace seems to be getting easier. Haven't put a HRM on it yet.
20 minute dog walk followed by 80 minutes around Foothill and up Moody Road and back. Pretty much like last week. Finished up on the track with 4 x 100 with Dimitri. Windy, cooler, cloudy day. Temps really dropped.
Really played around today. I got in an hour of forward movement with 45 minutes of mostly running and about 15 minutes of walking. I did this over at West Valley College.
I had Danielle run a 3K simulator. The plan was to do it on the track but the track was closed for reseeding so we decided to have her run the tennis court loop instead. It's .66 a loop. She cruised two loops in 9:01, jogged for two minutes and then dropped the hammer for another .66 in 3:57.
So she ran 1.98 miles in 12:58. The course is challenging (hills) so she did very well. It indicates a 12:13 3000 meter run.
I ran and walked with Tom (2-1) for 63 minutes in the morning. Even Danny got tired of it and went on ahead.
In the early afternoon I hit Shawsu and hammered out 25 minutes at around a 9 pace. I took 60-90 seconds to warm up so it was easier. I could have gone further but decided not to press my luck. If I age grade my pace it's roughly a 6:40 when I was thirty.