Workout Updates - June 22-July 1
Friday, June 22 - 60 minutes, treadmill, 1.0 incline
The treadmill said 4.84 miles. I started at 4.4 mph and upped it .1 mph every 5 minutes to 5.1. Backed it down to 4.9, then 5.0 and 5.1 to get me to 55 minutes. Then, 5.3, 5.5, 5.7, 4.7 and a cooldown minute to round out the hourt.
Saturday, June 23 - Polish Pickle Run 5K, Bremond
First race in a month. Yes, I know. Stop the presses. 30:52.
Sunday, June 24 - Approximately 7 miles
I ran (mostly) from the finish line out to a place on the bike course - about 2.75 miles - where two main roads came together (50th St. and Ranch Road 835) then back to the 5K point. After seeing Kim come through, I then proceeded to run - in the opposite direction - the remaining 5K of the run course.
Monday, June 25 - 2.5 miles; 60 minutes, stationery bike, level 7
I ran from Planet Ford (after returning a rental car to Enterprise) to my house - at 3:45 p.m., right in the heat of the day - in 27:17 and then later went to Bally's in The Woodlands that evening.
Tuesday, June 26 - 4 miles
I ran eight laps in lane 6 with Waverly before doing another three in lane 1 on my own and then stopping and doing four (4) 400s.
Waverly's splits - 3:23, 3:23, 3:27, 3:28, 3:36, 3:34, 3:26, 3:14 (2.217 miles, 27:31.90, 12:25 pace)
Mine - 2:21, 2:39, 2:32 (.75 miles, 7:42.32, 10:16 pace)
400s - 2:02, 2:04, 2:09, 2:10 (not bad .. I'm happy)
Temperature? Still about 85 with a fair dose of humidity.
Wednesday-Friday, June 27-29 -- Oops! Nothing.
I spent most of these three days trying to get everything done to wrap up my most recent position and project. Additionally, my sleep cycle was completely out of whack even until Saturday late morning (which caused me to ditch plans to either a.) go to Deer Park to do the Independence Run 5K or b.) go run with folks in The Woodlands on Saturday morning.)
Saturday, June 30 - 60 minutes, stationery bike, level 7; 40 minutes, elliptical, level 16
Jim Braden once told me that cycling was a good counterbalance to work the hamstrings from putting so much strain on the quads from running. (I think I have recounted that right.) If anyone would know, it would be the 11-time Ironman. I've been having back and piriformis issues again and it comes from a.) lack of stretching and b.) sitting for long periods of times with my job.
Saturday evening, June 30 - 4.1 miles
Waverly and I did the long loop in the subdivision. She brisk walked it and I slow jogged it so that I could keep my heart rate up and work on landing on my forefoot. I also tried to get a feel for how many 180 footstrikes in a minute is. It is tough to do, but that type of session with her is a good place to practice it. We covered the distance in an hour and 13 seconds (14:41 per).
The treadmill said 4.84 miles. I started at 4.4 mph and upped it .1 mph every 5 minutes to 5.1. Backed it down to 4.9, then 5.0 and 5.1 to get me to 55 minutes. Then, 5.3, 5.5, 5.7, 4.7 and a cooldown minute to round out the hourt.
Saturday, June 23 - Polish Pickle Run 5K, Bremond
First race in a month. Yes, I know. Stop the presses. 30:52.
Sunday, June 24 - Approximately 7 miles
I ran (mostly) from the finish line out to a place on the bike course - about 2.75 miles - where two main roads came together (50th St. and Ranch Road 835) then back to the 5K point. After seeing Kim come through, I then proceeded to run - in the opposite direction - the remaining 5K of the run course.
Monday, June 25 - 2.5 miles; 60 minutes, stationery bike, level 7
I ran from Planet Ford (after returning a rental car to Enterprise) to my house - at 3:45 p.m., right in the heat of the day - in 27:17 and then later went to Bally's in The Woodlands that evening.
Tuesday, June 26 - 4 miles
I ran eight laps in lane 6 with Waverly before doing another three in lane 1 on my own and then stopping and doing four (4) 400s.
Waverly's splits - 3:23, 3:23, 3:27, 3:28, 3:36, 3:34, 3:26, 3:14 (2.217 miles, 27:31.90, 12:25 pace)
Mine - 2:21, 2:39, 2:32 (.75 miles, 7:42.32, 10:16 pace)
400s - 2:02, 2:04, 2:09, 2:10 (not bad .. I'm happy)
Temperature? Still about 85 with a fair dose of humidity.
Wednesday-Friday, June 27-29 -- Oops! Nothing.
I spent most of these three days trying to get everything done to wrap up my most recent position and project. Additionally, my sleep cycle was completely out of whack even until Saturday late morning (which caused me to ditch plans to either a.) go to Deer Park to do the Independence Run 5K or b.) go run with folks in The Woodlands on Saturday morning.)
Saturday, June 30 - 60 minutes, stationery bike, level 7; 40 minutes, elliptical, level 16
Jim Braden once told me that cycling was a good counterbalance to work the hamstrings from putting so much strain on the quads from running. (I think I have recounted that right.) If anyone would know, it would be the 11-time Ironman. I've been having back and piriformis issues again and it comes from a.) lack of stretching and b.) sitting for long periods of times with my job.
Saturday evening, June 30 - 4.1 miles
Waverly and I did the long loop in the subdivision. She brisk walked it and I slow jogged it so that I could keep my heart rate up and work on landing on my forefoot. I also tried to get a feel for how many 180 footstrikes in a minute is. It is tough to do, but that type of session with her is a good place to practice it. We covered the distance in an hour and 13 seconds (14:41 per).
posted by WalkSports.com | 11:11 PM
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