04 January 2012

Wednesday Treadmill Run

Duration = 33:53
Distance = 2.25 miles

Wednesday: building-to-short treadmill session
Equipment: NB Minimus Trail WT10s, shorts, tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 1.75 miles @ 4.4 mph
Cool-down: .25 miles @ 3.0 mph

Ok, today I remembered my shoes and the strap for the HRM, but I left the watch next to the computer.  This was run strictly to plan based on pace.  Only issue was some muscle spasms in the front of my left lower leg.

Tuesday Treadmill Session

Duration = 33:58
Distance = 2.25
Calories = 278
Max HR = 158
Avg HR = 142

Tuesday: building-to-mid treadmill session
Equipment: Nike Structure 12s, shorts, tech shirt, Suunto t6c HRM

Warm-up: .25 miles @ 3.0 mph
Main: 1.75 @ 4.4 with HR in 150-160
Cool-down: .25 miles @ 3.0 mph

This time instead of my HRM, I forgot my shoes.  Fortunately, I had a pair that I could use.  This was a very good run.  I can see, and feel, some improvement in conditioning.  The urge to push the pace is strong, but I think I need at least another session at this pace (4.4 mph) with declining heart rates before I increase the pace.  I'll likely stay here for this week and increase to 4.5 for next week.  Time will tell.

Details below (each lap is nominally 1/4 mile):
Lap Time min HR avg HR max HR
1 5:04 100 111 117
2 3:22 113 133 142
3 3:24 140 143 146
4 3:26 144 149 152
5 3:23 148 151 153
6 3:26 151 153 155
7 3:24 149 155 158
8 3:26 155 156 157
9 5:00 130 139 156
Total 33:58 100 142 158

02 January 2012

Monday Treadmill Session

Duration = 33:51
Distance = 2.25

Monday: treadmill building-to-short session
Equipment: NB Minimus Trail WT10s, shorts, long-sleeve tech shirt

Warm-up: .25 miles @ 3.0 mph
Main: 25:00 @ 4.4 mph
Cool-down: .25 miles @ 3.0 mph

Since I like to run full "laps", I finished with the lap closest to the target time.

I forgot my HRM, so I just ran the plan.  I'll need to get a few measured runs to see how I'm doing.  The target progression is 5 minutes added each week until I hit my target times each day.  (The shortest is 1 hour, so I have a while yet to build.)  Also, I'll yield to the fact I'm over 40 and plan a rest day.  Sunday was it last week.  Friday will be that day this week, and I expect I can just leave Friday as a rest day as it works well with most everything else I'm doing.

Yesterday, I signed-up for the USAF Marathon.  This will be my fourth time participating.  The first time was my first half marathon.  The other two were for the full marathon.  2010 is still my marathon PR at 6:45; 2011 was a DNF.  2012 will be run 6 weeks out from the Marine Corps Marathon.  I will plan to run to the gate at Mile 21 and make a call on how I feel.  Any risk to the MCM and I will ride the bus back to the finish.