07 December 2009

Walk at work

Duration = 29:56
Distance = 1.5
Calories = 127 (estimate)

I felt fairly good after the race on Saturday. I didn't have any hint of the ITB on the right that I have a tendency for. Sunday, I had very stiff calves. This is the first time I've had any issue with the calf muscle. The stiffness seems to go away once I start moving. My wife massaged my legs last night. Rather than run this morning, I decided to walk at lunch inside my office building. We have a measured 1/2 mile path. I did this at a very comfortable pace. I only did 1.5 miles as I had to get back to work and had started later than I had planned.

Lap Times:
  1. 10:04
  2. 9:48
  3. 10:04

05 December 2009

2009-10 Reese Winter Race Series 10K #1

Duration = 1:02:33
Distance = 6.36
Calories = 764
Max HR = 190
Avg HR = 178
Running Index = 42
Max Cadence = 125
Avg Cadence = 93

I drove up to Reese, MI for this race. This is the first of a monthly series of races on the first Saturday of each month finishing in March. The course is a flat loop through part of the town run twice for the 10K. The temperature was in the mid-20s and sunny with a few clouds and a wind from the southwest during the race. There was overcast and snow flurries before and after the race. I was planning on running at 9:00/mile for the first half or so, but I quickly determined that this wasn't to be. I, then, hoped to stay under 1 hour, or at least to be under 10:00/mile. At least I made the last of those. I finished 89 of 90 running the 10K in 1:01:15.15 (9:51/mile).

This really shows me that I need to be consistent with my training. I will participate in as many of these races as I can. Repeating the same course will give me great feedback on this phase of my training.

[Posted 7 Dec 2009]

03 December 2009

Gotta keep running

Duration = 50:11
Distance = 3.58
Calories = 410
Max HR = 151
Avg HR = 141
Running Index = 44
Max Cadence = 94
Avg Cadence = 88

Not as good as the last treadmill session at this intensity. I gotta get more consistent if I want to improve.

Standard start of 5 minutes at 4.0 mph. Ramp finished at 4.9 when I topped 145 on the heart rate. I did 8 minutes at 4.9 before I started hitting 150 which is the current limit I want to stay under. I dropped the speed as needed and finished at 4.4. Then the normal cool-down at 4.0, 3.5, 3.0, 2.5 and 2.0 for a minute each with a finishing HR of 124.

Saturday will be the first of a series of monthly races that I will use to gage my progress through the winter.