Weekly Workout Information
Sunday: Rest
Monday: 60 minutes on the stationery bike at Bally's in The Woodlands (level 8, random) and 10 minutes on the elliptical trainer (level 19, random).
Tuesday afternoon: 3.4 miles in 36:03.04 (10:36/mile). Not too surprised about this pace. My legs I think felt like they were on the hills on Saturday and/or had just gotten off of the bike from last night. The 10:36 pace equals exactly what I did 12.85 miles in on Saturday. In fact, I took short walk breaks of 52-56 steps in the 10-, 13-, 17- and 29-minute marks. So ... if my VDOT number (based on the April 2005 Runner's World article) is 32 (sub 29-minute 5K and sub 1-hour 10K), this was quicker than an easy run of 12:04/mile but not that of a tempo run of 9:47/mile.
Wednesday evening: 5.8 miles on the Memorial Park Loop in 57:47.79 (9:58/mile). 28:49.41 on the first loop, stopped for less than 2 minutes, then 28:57.98 on the second loop. Saw all of the PIMsters and coaches. Ran pretty solid and strong at times. Got a little help though. On both loops, I had a better-in-shape female pass me twice. That was enough motivation to kick it into gear. On the second loop, one guy that I passed in the process started to race a little and pushed. So I lengthened my stride a little and tried to rev it up. After a half mile or so, he passed me and as he ended up his run, I told him, "Way to push." Then after dropping a FedEx envelope off, I did 30 minutes on the elliptical trainer at Bally's in The Woodlands (level 15, random) covering 2.69 miles.
Thursday: Rest. Unintended, but helpful.
Friday afternoon: 5.91 miles in 60 minutes on the elliptical trainer at Bally's in The Woodlands (level 15, random). A good solid cardio workout that also seemed to relieve a little tightness in my legs from Wednesday. I know it seems crazy that I'd do a hard workout in less than 12-18 hours from running a race; however, it has really worked well for me to go in relaxed and ready to push.
Target race this weekend: Bayou City Classic 10K. To snap my PR of 58:29, I need to run 9:26/mile. To snap 58 minutes, I need to run 9:21/mile. Last year, I ran 1:05:56.9 in this event (although the timing mat didn't record my start). My estimated difference at the start from gun to chip time was 1:20.
Expectations? (Added Friday afternoon): None really. I just want to run well. I feel like if I train enough (and with quality) that I have a good chance to run well each time out. I'm looking for consistency. Last two 10K's: 58:29 and 59:57. Another sub-hour run would be consistent. Going over wouldn't be a disappointment as the temperature projections for tomorrow are 79/61. Weather.com states that the temp at 8 am is going to be 59 with a five (5) degrees jump to 64 by 9 am while the humidity drops. (I'm drinking liquids now!) Difference from last week? I'm prepared this week. Consistency? My biggest fan will be with me: my daughter, Waverly.
Monday: 60 minutes on the stationery bike at Bally's in The Woodlands (level 8, random) and 10 minutes on the elliptical trainer (level 19, random).
Tuesday afternoon: 3.4 miles in 36:03.04 (10:36/mile). Not too surprised about this pace. My legs I think felt like they were on the hills on Saturday and/or had just gotten off of the bike from last night. The 10:36 pace equals exactly what I did 12.85 miles in on Saturday. In fact, I took short walk breaks of 52-56 steps in the 10-, 13-, 17- and 29-minute marks. So ... if my VDOT number (based on the April 2005 Runner's World article) is 32 (sub 29-minute 5K and sub 1-hour 10K), this was quicker than an easy run of 12:04/mile but not that of a tempo run of 9:47/mile.
Wednesday evening: 5.8 miles on the Memorial Park Loop in 57:47.79 (9:58/mile). 28:49.41 on the first loop, stopped for less than 2 minutes, then 28:57.98 on the second loop. Saw all of the PIMsters and coaches. Ran pretty solid and strong at times. Got a little help though. On both loops, I had a better-in-shape female pass me twice. That was enough motivation to kick it into gear. On the second loop, one guy that I passed in the process started to race a little and pushed. So I lengthened my stride a little and tried to rev it up. After a half mile or so, he passed me and as he ended up his run, I told him, "Way to push." Then after dropping a FedEx envelope off, I did 30 minutes on the elliptical trainer at Bally's in The Woodlands (level 15, random) covering 2.69 miles.
Thursday: Rest. Unintended, but helpful.
Friday afternoon: 5.91 miles in 60 minutes on the elliptical trainer at Bally's in The Woodlands (level 15, random). A good solid cardio workout that also seemed to relieve a little tightness in my legs from Wednesday. I know it seems crazy that I'd do a hard workout in less than 12-18 hours from running a race; however, it has really worked well for me to go in relaxed and ready to push.
Target race this weekend: Bayou City Classic 10K. To snap my PR of 58:29, I need to run 9:26/mile. To snap 58 minutes, I need to run 9:21/mile. Last year, I ran 1:05:56.9 in this event (although the timing mat didn't record my start). My estimated difference at the start from gun to chip time was 1:20.
Expectations? (Added Friday afternoon): None really. I just want to run well. I feel like if I train enough (and with quality) that I have a good chance to run well each time out. I'm looking for consistency. Last two 10K's: 58:29 and 59:57. Another sub-hour run would be consistent. Going over wouldn't be a disappointment as the temperature projections for tomorrow are 79/61. Weather.com states that the temp at 8 am is going to be 59 with a five (5) degrees jump to 64 by 9 am while the humidity drops. (I'm drinking liquids now!) Difference from last week? I'm prepared this week. Consistency? My biggest fan will be with me: my daughter, Waverly.
posted by WalkSports.com | 5:10 PM
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