Sunday, June 14, 2009

I still do not know why I mentioned that I want to do intervals to Kristin, Melissa, and Jodie. I now have to do it!!

So here is what we did…1 mile warm up (9:22 pace)…4 x 1/2 mile speed work with ¼ mile rests (pace 7:46, 7:41, 7:41, 7:19)…1 mile cool down (9:23 pace)

Total mileage for the day 5 miles at 9:17 pace.

Sunday, June 7, 2009

In the continuing adventures to work on my speed and endurance we opted for a hill/stair workout for today.  We met Melissa and Kristin at 7:30 am in the Gateway parking lot.  The rain had not started so we might get lucky…not so much!

The plan was to charge the hill recover on the down and head for the stairs…charge the stairs…I love hills so I was off to the races!

By the time I hit the 4^th hill charge the lungs were burning and I was ready to quit.  Got a drink of water after the 4^th circuit and did another 2.  

When you add all the hills/stairs…1 mile warm up and 1 mile cool down we got in 4.5 miles.  The weather was cool (52) and rainy…wind (NNE 5mph)

Sunday, May 31, 2009

Some days you wonder why you opened your mouth – today was one of those days.

 

I told the group that I was going to start doing intervals on Sundays as a way of working on some speed…well our little group seemed to like the idea so sure enough we set a time and place and we all did intervals.

 

Here is what was planned:

 

1 mile warm-up

6 x 400 @ 2:00 with 2:00 rest

1 mile cool-down

 

Well best laid plans…all of the distances and quantities are correct I just messed up the timing…2:00 400’s are a 8 min/mile pace…I was doing 1:45 (7 min/mile) and the girls were doing even better…so next time I have to make it 1:45s or even 1:30s!!!!

 

Total mileage for the day was 4.33 and the pace average was 9:15.

 

Next week we are planning hills!

 

 

Sunday, August 24, 2008

We went to the YMCA again this week. We got there around 9:30ish and I decided that I did not want to run on the treadmill this week. So I headed to the basement and ran on the ‘track.’ I don’t know how you can call something that you need to run around 28 times for a mile a track?!?!

But that is just what I did. I ran a mile for warm up…didn’t pay attention to the time. Then I ran 4 quarter mile intervals at a 1:49 pace (1:49, 1:48, 1:48, 1:49) then I ran a mile cool down (8:34 pace)...net 3 miles

Afterward I headed up stairs and did about 15-20 minutes of weight training.

Pool work was next…500 yards in 13:08.

Great work out today and well worth the time at the Y

Sunday, February 10, 2008

With the sub-zero temps today I opted to run at the Y. My wife and I headed on down this afternoon and I got on the dreaded treadmill. I ran a mile warm up at 9:05 and then did 4 times .15 miles with a .1 rest in between. Total was 2 miles in 17:50

Then I did about 30 minutes of weights.

Now we were out with Kristen and her husband last night and I mentioned that I was going to be traveling to Georgia in March and they said are you going to do a marathon while you are there. Well that got me thinking and I looked it up and sure enough the Atlanta, GA Marathon is March 30th. Hmm, I wonder if I can get that in.

Monday, February 4, 2008

Because the weather was crappy I decided I was going to go to the YMCA. My wife said she’d meet me there. I ended up on the treadmill and did 1 mile in 8:58 and then proceeded to do 3 x .25 mile intervals at a 6:58 pace with a .25 mile walk in between each at a 15:00 pace.