Thursday, October 30, 2014

Progression 8 mile run(or Tempo Run). Total 12 miles

I planned to have this workout as 8:20 for first two
miles, then 8 for two miles; then 7:40, 7:20, 7 for the
next 6 miles. And then cool down.

The miles 3-4 were too fast. But that is ok, I did not intend
to run 8 any way. And I thought that if I could not
finish a good progressive, at least I will have a good tempo run.
Yes, it was a good tempo run.

Miles 7-8 with pace 7:19 as expected. I planned to run pace 7 for
the miles 9-10. But mile 9 finished at pace 7:07; and mile
10 slowed as 7:26. But it was indeed a good tempo.
I started running at 10:30am, finished 12:06pm. Not sure whether
I could do better if I started earlier. I know my warm up was a little bit
too fast. Even 8:30 to 8:40 should be ok.

Here are the splits:

Split
Time
Distance
Avg Pace
Summary1:35:34.712.007:58
18:19.41.008:19
28:13.71.008:14
37:37.81.007:38
47:39.61.007:40
57:41.11.007:41
67:40.71.007:41
77:19.21.007:19
87:17.61.007:18
97:06.71.007:07
107:25.71.007:26
119:11.91.009:12
129:59.21.009:59
13:02.10.009:28


Tuesday, October 28, 2014

5X1k speed workout

Busy in the day time, so work on the workout
in the evening. Started at 7:30pm, and I thought I
could not run well after the 1st mile of speed workout.
It turned out not bad, though I wore a head lamp, It
is reasonable that I could be slow. The muscle is stiff
as well.

Here are the splits:

Split
Time
Distance
Avg Pace
Summary1:12:00.78.488:29
118:16.02.009:08
24:29.30.627:14
32:22.50.259:30
44:32.00.627:19
52:24.50.259:38
64:28.60.627:13
72:37.50.2510:31
84:25.70.627:08
92:39.90.2510:40
107:09.61.007:10
1118:35.02.009:17

Monday, October 27, 2014

Wraps up for Oct 20th to Oct 26th -- Total 52 Miles

Monday:        Rest
Tuesday:       3X2m strength workout. Total 11 Miles Workout pace 7:32
Wednesday:   Easy 6 Miles
Thursday:      8 miles Temp. Total 12 miles. 
Friday:          Rest
Saturday:      LSD 18 Miles.  Pace around 8:09. Around 10 miles MP.
Sunday:        5 Miles Easy

Saturday, October 25, 2014

Saturday 18 Mile LSD

It rained this morning. So I ran most of the time in the rain, with
a hat on.

Parked the car at Wholefood, Started 19am. The first loop was 7 miles.
Drank some water and had one gel at 3.5 miles, left one bottle of water there.
Then ran all the way back with total of 7 miles.  Then drank more water, and
another gel at the starting point(again). Ran another 7 miles, finished the
rest of the water in the bottle, finish the last gel, and continue the rest of 8.5
miles.

The college had some running going on, so I ran with them a little bit, though
they were too slow. It's not the kids in China who can not run, same for the
kids here. And met the army drills again(same as last week). Said good
morning to them, and they all replied back at the same time, seems like they
had good training.

Not felt tired after this morning. Maybe because  the pace is not under 7:40.
And the average pace already faster than last year's marathon.

Coach Melissa sent an article from Hansons. I can read it this weekend.

Here are the splits, not bad for the weekend long:

Split
Time
Distance
Avg Pace
Summary2:26:42.218.008:09
18:30.01.008:30
28:32.51.008:33
38:20.81.008:21
48:40.51.008:40
57:58.01.007:58
67:57.31.007:57
78:20.31.008:20
87:43.81.007:44
97:48.01.007:48
107:52.71.007:53
118:08.21.008:08
127:39.01.007:39
137:38.91.007:39
147:41.41.007:41
157:45.71.007:46
167:51.81.007:52
178:01.71.008:02
1810:09.41.0010:09
19:02.30.008:30

The last time was a cool down. And the hobo under the tunnel 
asked me to run another 10 miles. Sometimes, I think 
if they do not drink or smoke, will their life be different?
Every time when I passed then, there was very strong of 
smokes.

Thursday, October 23, 2014

Tempo run 8 Miles.

I had very stiff muscle today. So felt like I could not tun faster.
I had a gel before the running, should take one banana as well.
Felt hungry after the 10th mile.

The pace is not bad. And hopefully the training is better for the next 3 weeks.

Split
Time
Distance
Avg Pace
Summary1:39:30.312.008:17
18:38.21.008:38
28:36.51.008:36
37:38.01.007:38
47:38.51.007:39
57:39.91.007:40
67:44.01.007:44
77:46.81.007:47
87:36.51.007:37
97:38.61.007:39
107:38.81.007:39
1110:19.41.0010:19
1210:31.51.0010:31
13:03.60.0014:06