Sunday, June 22, 2014
Up and back: a hobbit runner' tale
Dimitri and I met up at Foothill and ran an easy pace up to the park via Moody Road and back. We finished in a hair over 73 minutes which these days is pretty pedestrian. I kept my HR in the 60-65% range most of the way. I did see 70% as we closed in on the summit. Otherwise the run was low HR. We didn't push coming back.
Thursday, June 19, 2014
Tempo Day
This morning was TEMPO DAY for Tom, Danny and I. We ran 8 x .33 around the tennis courts.
After a twenty minute easy jog we got off to a sleepy start with a 2:30. After that we gradually cranked it down to the low 2:20's finishing up with a 2:17. I stayed in target HR which is still 168-172. It was on the warm side ( but not hot ) so I had lay off slightly to avoid cardiac creep. We averaged 2:24 which is a blazing 7:16 pace. Age graded it's 5:18 which, like last week is fast for an AT workout.
Tom, who is getting back in shape, ran 2:30 average which is still fast.
We're all traveling on and off over the next few weeks ( all of us are MIA next Thursday ) but we will rendezvous back Thursday July 3rd and resume the next tempo workout.
After a twenty minute easy jog we got off to a sleepy start with a 2:30. After that we gradually cranked it down to the low 2:20's finishing up with a 2:17. I stayed in target HR which is still 168-172. It was on the warm side ( but not hot ) so I had lay off slightly to avoid cardiac creep. We averaged 2:24 which is a blazing 7:16 pace. Age graded it's 5:18 which, like last week is fast for an AT workout.
Tom, who is getting back in shape, ran 2:30 average which is still fast.
We're all traveling on and off over the next few weeks ( all of us are MIA next Thursday ) but we will rendezvous back Thursday July 3rd and resume the next tempo workout.
Tuesday, June 17, 2014
60 minutes, no kidding!
Met up with Danny and Tom and ran an easy 60 minutes. My heart rate pretty much stayed in the 130's. So very easy even by the new ever slowing standards.
Afterwards we want to see Bill Tarr and then had breakfast.
In the early afternoon I signed the title papers propelling my mother 's home in the direction of the new owner.
Afterwards we want to see Bill Tarr and then had breakfast.
In the early afternoon I signed the title papers propelling my mother 's home in the direction of the new owner.
Sunday, June 15, 2014
BIG LONG
Tom tells me we only did 8 x 400 on Thursday. A bleak moment in OTH running.
NEVER ASK DANNY WHERE WE ARE IN A WORKOUT!
Seriously, my bad if it is true.
Anyway, this morning Dimitri and I ran the BIG long course out to Page Mill and back. Of course big and long are relative these days. Forget the distance. I generally run by time these days.
88 minutes change and for whatever distance it was.
NEVER ASK DANNY WHERE WE ARE IN A WORKOUT!
Seriously, my bad if it is true.
Anyway, this morning Dimitri and I ran the BIG long course out to Page Mill and back. Of course big and long are relative these days. Forget the distance. I generally run by time these days.
88 minutes change and for whatever distance it was.
Thursday, June 12, 2014
Fastest yet
Met Tom and Danny over at WVC to run threshold reps. We decided to do 10x400. The same workout I did Sunday with two differences.
1. It was cooler
2. We did the reps on the tennis court loop which meant a fast 400 with a net down followed by a not so fast 400 with a net up.
My legs were stiff during the jog warmup and didn't feel that great on the first 3 reps. But the times were there from the beginning and the recovery during the 200 walk was good too. Then it got better. After the first one, Danny and I consistently nailed 146-147's going down and up. My HR stayed in the 80-90% range. The last one was a hair trigger under 144. I averaged 1:47 which is a 7:08 pace.
Fastest yet!
Well, at least for this program. Now if I could ever get the 800's and 1000's down to that pace, I might even try a club workout or two. At best it's a long shot.
Tom did okay too. He's not in good condition and is working his way back. Averaged in the low 8's. He'll be back up with us if he can stay healthy.
1. It was cooler
2. We did the reps on the tennis court loop which meant a fast 400 with a net down followed by a not so fast 400 with a net up.
My legs were stiff during the jog warmup and didn't feel that great on the first 3 reps. But the times were there from the beginning and the recovery during the 200 walk was good too. Then it got better. After the first one, Danny and I consistently nailed 146-147's going down and up. My HR stayed in the 80-90% range. The last one was a hair trigger under 144. I averaged 1:47 which is a 7:08 pace.
Fastest yet!
Well, at least for this program. Now if I could ever get the 800's and 1000's down to that pace, I might even try a club workout or two. At best it's a long shot.
Tom did okay too. He's not in good condition and is working his way back. Averaged in the low 8's. He'll be back up with us if he can stay healthy.
Tuesday, June 10, 2014
Not so hot
Temps returned to late spring normalcy. Danny, Tom and I ran an easy 60 minutes. Tom was shade seeking because he is not in very good shape and Danny, exhausted by a 1.5 mile run to campus staggered through the workout.
Okay, it was only easy for me. 130 HR most of the way. Breakfast afterwards. No complaints.
Okay, it was only easy for me. 130 HR most of the way. Breakfast afterwards. No complaints.
Sunday, June 08, 2014
HOT!
I've been walking since Wednesday due to the cervical cortisone shot. Doctor's recommendation. I finally decided to get back at it today. I walked Lucy for a mile and then went over to Foothill to do a real workout with Dimitri. Twenty minutes easy warmup followed by 10 x 400 ( 200 recovery ) at 85-90% of max.
It was warm and getting hotter. My HR jumped into the target range pretty quickly. I still averaged 1:55 (7:40 pace ). The warm conditions definitely slowed me down. I easily hit 175-76 several times towards the end (cardiac drift) which tells me that 180 is easily attainable.
I rewarded myself with a big frap at Starbucks.
It was warm and getting hotter. My HR jumped into the target range pretty quickly. I still averaged 1:55 (7:40 pace ). The warm conditions definitely slowed me down. I easily hit 175-76 several times towards the end (cardiac drift) which tells me that 180 is easily attainable.
I rewarded myself with a big frap at Starbucks.
Tuesday, June 03, 2014
60*
Tom and I ran an easy 60* minutes at WVC. Afterwards we went to Starbucks. I had coffee and a blueberry scone (((sugar))).
60* Don't really know the distance and don't care.
Tomorrow I get a cortisone shot in C 5-6. Hopefully this will help calm the pinched nerve issue. It's been going on for months.
60* Don't really know the distance and don't care.
Tomorrow I get a cortisone shot in C 5-6. Hopefully this will help calm the pinched nerve issue. It's been going on for months.
Sunday, June 01, 2014
The usual run
I planned to run on the track at Foothill but that wasn't happening. The entrance to the parking lot closest to the stadium was backed up with cars waiting to get in. Meanwhile there were a number of empty lots right nearby. I took the alternative and sought a space in one of the empty lots.
Anyway, it seems that some sort of youth track meet was in full swing. That canceled out the planned workout. Dimitri and I decided to run our usual long run up to Palo Alto Park and back. It was a nice morning. We made the summit in 42:12 minutes and came back in 30.
72:12 minutes total.
Add in 30 seconds if we had started from our usual parking spaces.
Anyway, it seems that some sort of youth track meet was in full swing. That canceled out the planned workout. Dimitri and I decided to run our usual long run up to Palo Alto Park and back. It was a nice morning. We made the summit in 42:12 minutes and came back in 30.
72:12 minutes total.
Add in 30 seconds if we had started from our usual parking spaces.
Subscribe to:
Posts (Atom)