Did an easy four laps around the quarry lake on Monday and met another runner (Paul), who just moved here and plans to join Pure.
Tuesday - One mile warmup and did (5) half mile repeats @ 3.05 each.
Wednesday - off
Thursday, July 21, 2011
Thursday, July 14, 2011
6 Mile Tempo at 7:19 pace
Was planning to do a steady 7 miler today, but got the urge to up the pace:
.60 mile warmup and ate GU (god those orange vanilla are nasty)
Gradual build from 12min mile to 7:47min mile in first 1.5 then dropped to 7:19 all the way to 6 miles.
No stop or water breaks for tempo run.
.60 mile warmup and ate GU (god those orange vanilla are nasty)
Gradual build from 12min mile to 7:47min mile in first 1.5 then dropped to 7:19 all the way to 6 miles.
No stop or water breaks for tempo run.
Speedwork (4) half milers
Did my speed work on Tuesday this week. Instead of doing six slower repeats I did:
One mile warmup
(4) half mile repeats @ 3:05
One mile cool down (think I'll add this cool down to all my speedworkouts)
One mile warmup
(4) half mile repeats @ 3:05
One mile cool down (think I'll add this cool down to all my speedworkouts)
Tuesday, July 05, 2011
4th July run
I decided to do another 8 miler since I didn't get in a good run on Sunday. The parade started at 9am so I wanted to be back by 8:30 so I get out at 7am. Much better weather than the day before. The sun wasn't burning down on me until halfway through the run.
Again I only brought one GU so I was kind of hungry after mile 6.
Time: 1:20 (with 4 min poo break)
Weather: cooler and dryer than previous day
Again I only brought one GU so I was kind of hungry after mile 6.
Time: 1:20 (with 4 min poo break)
Weather: cooler and dryer than previous day
Hot Sunday Long run
We all slept late Sunday morning so I didn't get out until 9am. At about 5 miles I was already fried. There were no clouds and the high that day would get up to 102. By the time I made it home I had lost 3.5lbs and was starving.
Time 1:22
Note: I ate one breakfast bar an hour before my run.
Start time: 9am
Weather: Already hot; prob low 80's
Time 1:22
Note: I ate one breakfast bar an hour before my run.
Start time: 9am
Weather: Already hot; prob low 80's
Friday, July 01, 2011
Easy(Hot) Run
I usually take off on Fridays, but since I'm probably not going to workout tomorrow I thought I'd get in an easy 3 or 4 mile run.
I'm still trying to get my body aclimated to the hot summer temps so I thought I'd run outside around the quarry lake. Thermostat at bank said 85, but I know it's going to be a hot run with the humidity.
After the third lap I was done so I pushed one more lap, finished my 3 miler then did some core and stretching inside.
weight: 182 (after workout)
I'm still trying to get my body aclimated to the hot summer temps so I thought I'd run outside around the quarry lake. Thermostat at bank said 85, but I know it's going to be a hot run with the humidity.
After the third lap I was done so I pushed one more lap, finished my 3 miler then did some core and stretching inside.
weight: 182 (after workout)
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