Run/Walk (4:1)

Duration = 35:01
Distance = 3.29
Calories = 367
Max HR = 185
Avg HR = 161
Running Index = 45
Max Cadence = 112
Avg Cadence = 96

I good session. Most runs were 4 minutes at 6.0 mph and the walks were 1 minute at 3.0 mph. At 20:00, I did a quick pyramid burst: 30 sec at 6.0, 30 sec at 7.0, 30 sec at 8.0, 30 sec at 7.0, the rest of the interval at 6.0. The last run, at 30:00, was 4 minutes at 7.0. The final walk was 30 sec at 5.0 then 30 sec at 4.0. Cool-down (recording off) was 5 minutes at 3.0 followed by 4 minutes at 2.5 to allow my heart rate to recover to under 130.

I'm quite happy with this session. I did learn that I need to limit the volume of what I drink just before running. Nothing serious, but I would have been a bit more comfortable in the beginning of the run. My knee actually felt better after the run than before. The intervals are set based on what my knee will allow. Aerobically, I could easily run a constant 6.0 for the whole session. I need to focus on strengthening my core and strengthening the muscles related to the ITB.

Another Walk in the Park

Duration = 41:52
Distance = 2.60
Calories = 185
Max HR = 115
Avg HR = 103
Max Cadence = 73
Avg Cadence = 69

My wife and I took a walk in the park adjacent to our subdivision just before sundown. This was entirely paved trails. There was a bit of standing water in a couple low spots, but otherwise the path was dry. It was quite comfortable with little wind and cool temps.

Back Home Again

Duration = 46:01
Distance = 3.55
Calories = 384
Max HR = 157
Avg HR = 141
Running Index = 46
Max Cadence = 108
Avg Cadence = 94

It is good getting back home. I prefer my treadmill to the one in the hotel. Sleet and snow tonight so outside wasn't really an option. I may see how much outside running I can do next winter when I have time to get used to it. Of course, having someone read to you while running does help the time go by.

Tonight was a long run with 1.5% grade (minimum for home treadmill). Run/walk intervals of 4 minutes at 5.0 mph and 1 minute at 3.0 mph. Average pace was basically 13 minutes a mile. Feeling pretty good. Two weeks to my first 10K.

Run/Walk (4:1)

Duration = 32:38
Distance = 2.84
Calories = 331
Max HR = 190
Avg HR = 155
Running Index = 44
Max Cadence = 108
Avg Cadence = 93

I tried a 4-to-1 ratio tonight. This proved to be successful. I walked at 3.0 mph and ran at 6.0 until the last run interval. That interval stepped up after each minute from 6.0, through 7.0 and 8.0, finishing at 9.0. The cool-down started at 5.0, then 4.0, finishing at 3.0. I may stick with this interval for a while as it is easy for me to remember.

[Posted 2009-03-25 2340]

Peak Long Run for 10K

Duration = 1:35:01
Distance = 6.85 (From foot sensor; treadmill was over 7)
Calories = 771
Max HR = 151
Avg HR = 137
Running Index = 45
Max Cadence = 104
Avg Cadence = 87

This was the peak distance for the 10K race on 11 April. I debated adjusting this and running it next weekend, but decided to give it a try and I'm happy I did. I ran this with 5.0 mph runs for the 3 minute interval and 3.0 mph walks for 1 minute. I have every confidence that I will be able to run the 6.2 miles of the 10K in three weeks.

Using Daniels' formula, yesterday's race supports a vdot of 34. This predicts a time of 57:26(9:14/mile). As it is a first race at this distance, my goal is to finish. It looks like this shouldn't take much over an hour and a sub-60 finish is possible. I'll probably run the race similar to the last. The major question is which interval to use. I may try 4:1 during the next week to see how I do and hold with that through the race.

Daniel Island 5K

Duration = 30:09
Distance = 3.18
Calories = 362
Max HR = 196
Avg HR = 172
Running Index = 45
Max Cadence = 113
Avg Cadence = 96

It was a great day for a race. There was a bit of wind, but this didn't have much impact. Race temperature was about 50F. The race T-shirt was long-sleeved. I wore this over a short-sleeved wicking shirt. With shorts, this was just right. I was running with an interval timer and that worked very well.

They announced that this was a new course. (It WAS different than the one on their website.) The first part was on residential streets starting from Bishop England High School. Near the halfway point, the course turned onto a bike path. This ran to a corner of the school property. The last bit was across a field, then a bit of parking lot, before passing between the track and the football stadium. The end was half a lap on the track.

It was a good start. I got all my technology going. There was a bit of sorting out and it was very crowded for the first bit. I will need to figure out how to stay out of the way when I stop to walk. There was water at the 1 and 2 mile point. I bypassed the first, but took a cup at the second. I need to work on water stations more, but I did get a couple swallows of water. There was a bit of a kick left in me at the end. Splits were about 8:30, 9:00, 9:10 (estimates as I didn't mark the miles).

I need to even my pacing a bit. My cadence was good and consistent, but I was shortening my stride a bit during the run interval.

I felt really good about this run. I was quite surprised when I got to the first mile and was well under 10 minutes. I started thinking about a sub-30 race when I was well under 20 at 2 miles. The final time was 27:39 for an average pace of 8:54. I am this at a faster average pace than I did the 1.5 mile run in December.

Hard session (3:1)

Duration = 32:01
Distance = 3.14
Calories = 327
Max HR = 174
Avg HR = 156
Running Index = 47
Max Cadence = 109
Avg Cadence = 94

I need to remember to start the interval timer sooner. I ran this with 3 minute run and 1 minute walk intervals. The speed was 7.0 mph for the run and 3.5 for the walk. Today's grade was 0%. This treadmill seems to run a bit slower for a reported speed than the one at home. I will have to verify this once I am home as I also changed the sensor calibration between home and here.

This was the best pace I've averaged since my 1.5 mile run in December for the USAF. Again, I am quite happy to be actively training again.