Rest day!
Tomorrow is the YWCA Spirit of Gettysburg 5K.
Monthly Archive for July, 2007
Today was Week 2 Day 4 of the Hal Higdon 10K Training Plan.
I ran 2 miles in 17:45 (8:52/mi pace) with an average speed of 6.8 mph and a max of 11.0 mph. Interestingly, that’s the exact same time I had last week. My 1-mile splits were 9:03 and 8:42. It was a cool 64° outside tonight, but 83% humidity. Once again, I was soaked by the time I got home.
After running I did some strength training with the 20 lb. dumbbells. The usual.
Tomorrow is a rest day, followed by yet another race day!
Today was Week 2 Day 3 of the Hal Higdon 10K Training Plan. Cross-training day!
I did 35 minutes on the elliptical, burning somewhere in the neighborhood of 700 kcal while listening to some NPR podcasts. Not a bad workout.
Tomorrow is another run (2 miles) and strength training, followed by a day of rest.
Today was Week 2 Day 2 of the Hal Higdon 10K Training Plan. When I left the house at 9:18 PM it was 78° with 70% humidity, so I knew I was going to be sweating.
Did a very brief warm-up walk and then started my run. I covered 2.50 miles in 26:29 (10:35/mi pace) with an average speed of 5.7 mph and a max of 10.3 mph. Splits for the first two miles were 11:46 and 10:17. After the run, I did about another half mile or so of cool-down.
Tomorrow is cross training, and I think I’m actually looking forward to it.
Already into Week 2 of the Hal Higdon 10K Training Plan. Today is W2D1, so it was a “stretch and strengthen” day.
I did some weight training. Not much else to report.
Week 1 of the Hal Higdon 10K Training Plan is officially complete!
Today I met Nate up in Carlisle for the run today. We did two loops around the US Army War College golf course:
The trail is 2 miles, so we did a half mile warm-up, ran 3 miles, and then a slow half mile cool-down. The sun was blazing hot, but we kept the pace slow and it wasn’t too bad. Still, having just raced yesterday, my legs are beat. Not sore; just really tired.
I need a nap.
Not only was today the East Berlin 5K, it’s also Week 1 Day 6 of the Hal Higdon 10K Training Plan! Not wanting to be considered a slacker, I didn’t count the race as my cross training for the day. So I did about 45 minutes of tennis tonight.
Well, what we did was probably barely recognizable as that tennis per se… but still a good workout. :)
I ran the 11th annual East Berlin Summerfest 5K this morning. The race is part the York Hospital Running Series so the attendance was pretty good; definitely more people than I was expecting. Luckily I had pre-registered, and was able to skip the lines and easily pick up my packet.
I pinned on my number (44), and ran a quick warm-up lap around the block. I also did some extra stretching to try to loosen up my legs.
It was after 8:00 until they actually started the race. The gun went off and I started to find my place in the pack. The first half mile or so was on extremely narrow side roads, so it was hard to change positions. Eventually it opened up on Locust Street and everyone settled into their pace.
The first two miles went extremely well; maintaining a quicker pace than normal. There were technically only two “hills” but each of them were long, slow climbs. Definitely not easy… at least for me. Thankfully, by the time I was starting to run out of energy I was past the second hill and already well on my way to the end.
One last turn onto North Avenue and all that was left as was a long, straight stretch to the finish line. A quick glance at my Garmin, and I already knew I was going to be happy with my time… and gave one final push.
According to the official results, I covered 3.11 miles in 28:42 (9:14/mi pace). My 1-mile splits were 9:03, 9:07, and 9:40. That put me at 157 out of 213 runners.
Yep, that is both a Personal Record for me and a fulfillment of the goal I set for myself back in January! To say that I was pleased with the results would be quite an understatement. ;)
Less than seven months ago, I could barely run a single block without getting winded. I certainly couldn’t run a mile, let alone a multi-mile race. This morning I finished over three miles in less than 30 minutes. That’s absolutely amazing to me.
I think I might celebrate tonight. ;)
Week 1 Day 5 of the Hal Higdon 10K Training Plan is a rest day. That’s a good thing, because I’m scheduled to run the East Berlin Summerfest 5K tomorrow morning.
Admittedly, I’m still a little sore from yesterday’s 2 mile run… so I’ll be curious to see how I do.
Wish me luck.
Today was Week 1 Day 4 of the Hal Higdon 10K Training Plan for novices. It’s Thursday… combined running and strength training. I thought the local thunderstorms were going to make me call it off for tonight, but at about 9:30 PM it cleared up. I put on my visibility vest and headed out.
I’m happy to report that, being motivated by both Nate’s awesome run and some Daft Punk (heh), I had an awesome run tonight.
I covered 2.00 miles in 17:45 (8:52/mi pace) with an average speed of 6.8 mph and a max of 8.4 mph. That’s definitely a PR for me, and I’m pumped!
After running, I did my normal mix of weight training.
Tomorrow is a rest day. I’m beat.