Wednesday, April 30, 2014

Rest Day Wednesday

And I need to wait for a healthy foot. It is getting better.

Tuesday, April 29, 2014

4x1200m Speed Workout -- Pace around 7:17

I setup the workout a little bit wrong. The warm up and cool
down should be 1.5 miles. And There should not be a rest
and recovery after the last repeats. Here is the setup I had
on Garmin:

  1. Warm Up 2 mi None
  2. Rest 3:00 min:sec None
  3. Repeat 4 Times
    1. Interval 0.75 mi None
    2. Recovery 0.38 mi None
  4. Rest 3:00 min:sec None
  5. Cool Down 2 mi None

It was a little bit slow than I expected, partly because of the blister
pain on the bottom of the left foot. Also, it's my first speed workout by myself.
Here are the splits:

Split
Time
Distance
Avg Pace
Summary1:16:38.08.778:44
117:12.62.008:36
23:00.00.1519:38
35:10.70.756:54
43:23.10.388:54
55:22.20.757:10
63:29.60.389:11
75:27.90.757:17
83:28.50.389:08
95:27.00.757:16
103:54.10.3810:16
113:00.00.0932:27
1217:42.82.008:51

The lap 2 & 11 are 3 minutes rest(I should delete it in the future).
And the Lap 10 of 0.375 mile(600m) recovery should be removed
as well. This is not necessary.

Coach asked me to run Pace 6:47 to 7:05 if my half M goal is 1:37.
Or 6:56 to 7:13 if my half M goal is 1;39. May need try a little bit harder
next time.















Monday, April 28, 2014

6 Mile Easy Run with Pace 8:23

I know I should run only 5 miles according to the plan.
But the trail is about 6 miles, so I have to finish it.

I still felt the pain from the little blister. I cut it open after
the run. Also, I bought a pair of new shoes yesterday.
I know it is almost 500 miles. So I guess I need to get
a new pair anyway.

Read lots of the weekend race reports from mitbbs.
It is very good to see how others are doing their training and
finished their race. One guy finished marathon with finishing
time of 3:12. And that was his first Marathon. And he folowed
Hansons Marathon Methods as well.

Nothing special for today's run. It's about 80 degrees. But
it is not too hot. Tomorrow it will be around 90 degrees.
And I am not so sure about my feet. Hopefully it will be ok.
Also, I will modify the workout a little bit, just add  2 minutes
rest after the warm up, and before the cool down. This will be
my first speed workout by myself. Here are the splits for today's
easy run:

Split
Time
Distance
Avg Pace
Summary50:21.06.008:23
18:36.91.008:37
28:34.21.008:34
38:27.31.008:27
48:23.91.008:24
57:56.31.007:56
68:19.91.008:20
7:03.10.019:24

Sunday, April 27, 2014

Sunday 11 Mile Run with pace 7:54

Weather was perfect. It was only around 55 degree. I was thinking
about whether I need a second layer. Decided to wear short shorts.

Got up at 6am. Drank one cup of smoothie, and one piece of bread.
Did not have enough for the form roller, but I did 15 minutes massage
from the machine.

Started 7:30am with Bryan, Mike, Pallo. And met Nancy on the way(around
1 mile).  Was running ok for the mile 2 to 6. I tried to use it a tempo run
for a pace little bit slower than Half Marathon or a little faster than
Marathon Pace. Actually I felt very good today. For the miles 8 to 11,
I decided to slow down, since it was an "easy" day according to my half
marathon training plan. And I was supposed to run only 8 miles. But it
was indeed a good run. And I could run faster if those guys wanted to.

The only thing bad was that I had a blister, a very tiny one. So I will
have to retire one pair of the shoes, and get another pair this weekend.

Here are the splits:

Split
Time
Distance
Avg Pace
Summary1:26:53.011.007:54
18:28.81.008:29
27:40.71.007:41
37:33.71.007:34
47:32.51.007:33
57:32.51.007:32
67:55.91.007:56
77:53.51.007:53
88:04.11.008:04
98:04.21.008:04
108:01.61.008:02
118:03.61.008:04
12:01.80.008:36

Saturday, April 26, 2014

Easy 6 miles Saturday

Another beautiful day.

I ran with my wife for 5 miles first. Really easy ones.
She did not run outdoor for sometimes, and she liked
after the run.

Then I headed for another 6 miles myself. I know I should
slow a little bit, but I did not. I still kind of follow the plan
for the training. According to the plan, I should run 5 miles
@ Easy 1-2 pace. And my pace is a little bit faster than Easy
1 pace. Here are the splits:

Split
Time
Distance
Avg Pace
Summary49:34.06.008:15
17:51.31.007:51
28:20.71.008:21
38:31.91.008:32
48:16.81.008:17
58:11.01.008:11
68:24.21.008:24
7:02.60.016:15