Went to see a free “information session” on running tonight at the Wellspan Human Resource Center. They had an MD talking about common injuries, an RD talking about nutrition, an MS Psychologist talking about the mental aspects of running, and Greg Baum from Flying Feet talking about proper shoe selection.
Unfortunately the session ran long and we had to leave at about 9:30 PM, missing the shoe talk. But considering I’ve done extensive reading in that area lately and was just at Flying Feet the other night, I assume I didn’t miss much. Of the talks I was able to see, the injury and nutrition ones were particularly interesting.
Definitely a worthwhile session.
Today was Week 3 Day 2 of the Hal Higdon 5K Intermediate Training Plan.
I had a three mile run scheduled, but decided to swap today’s workout with Saturday’s so I can race and still hit my mileage for the week. That means today was a four miler in the new shoes.
Ran 4.00 miles in 35:58 (8:59/mi) with an average speed of 6.7 mph and a max of 8.9 mph. My splits were 8:06, 9:01, 9:30, and 9:21… all of which were under my goal of 9:39. Burned about 590 calories. Shoes worked out really well.
Intervals tomorrow. I’m really starting to dread Wednesdays. :)
I started running January 2007 with a pair of Nike Air Alvord II trail running shoes, and quickly learned that trail running shoes don’t last long on roads/pavement. In May 2007, as I was starting to significantly increase my mileage, I changed to a pair of New Balance MR720s. I’m not convinced the kid working at Dick’s really knew much about running shoes, but they worked great… until recently. Lately they just felt like they were shot, even though I only had about 200 miles on them.
Tonight I drove over to Flying Feet in York to talk to some knowledgeable runners and actually see what I need. They spent a lot of time with me, checking the wear pattern on my running shoes and taking the time to explain all options. After trying no less than five different pairs of shoes, and running around in the parking lot for a bit, I finally settled on the Brooks Adrenaline GTS 7.
Granted, so far I’ve only run around the parking lot, but they seem pretty good and Runner’s World tends to agree. I’ll be heading out for an easy four tomorrow to really break them in, and I’m looking forward to racing in them on Saturday.
Nothing like a new pair of kicks to provide some extra motivation! :)
Today begins Week 3 of the Hal Higdon 5K Intermediate Training Plan. This week brings another day of intervals (6×400) on Wednesday and a 6 mile long run on Sunday. But for now, it’s Monday… rest day.
Today was Week 2 Day 7 of the Hal Higdon 5K Intermediate Training Plan.
Ran 5.00 miles in 51:39 (10:19/mi pace) with an average speed of 5.8 mph and a max of 9.7. Splits were 11:00, 11:08, 11:23, 10:00, and 8:06. Burned about 750 calories.
That’s a new 5-mile PR for me, beating my previous best of 52:08. Which is amusing, because I wasn’t feeling well at all when I started the run (dehydrated?). So my goal was to just run extremely slow, log the run, and hope to feel better tomorrow. But as I hit my fifth mile, I wasn’t even out of breath and was actually feeling pretty good… so I decided to take it a little faster for the last mile.
Still unofficial, and certainly nothing amazing, but a decent run. Definitely better than I expected.
Today was Week 2 Day 6 of the Hal Higdon 5K Intermediate Training Plan.
Three mile “fast” run:
How fast is “fast?” Again, that depends on your comfort level. Go somewhat faster than you would on a “run” day. If you are doing this workout right, you probably do not want to converse with your training partner, assuming you have one. It’s okay now to get out of breath.
Ran 3.11 miles in 26:10 (8:25/mi pace) with an average speed of 7.1 mph and a max of 9.1 mph. Splits were 8:10, 8:32, and 8:41. That’s a new unofficial PR for me, beating my previous best of 26:48 by 38 seconds.
Good run today. I think the cooler weather is helping.
Yesterday was Week 2 Day 5 of the Hal Higdon 5K Intermediate Training Plan.
Rest day. Woo!
Today was Week 2 Day 4 of the Hal Higdon 5K Intermediate Training Plan.
Ran 3.11 miles in 29:44 (9:34/mi pace) with an average speed of 6.3 mph and a max of 11.0 mph. Splits were 9:25, 10:36 (ugh), 9:00 and the last 0.11 mi at a 6:18/mi pace. Burned around 460 calories.
Good run today. Rest day tomorrow.
Today was Week 2 Day 3 of the Hal Higdon 5K Intermediate Training Plan… my first tempo run:
This is a continuous run with an easy beginning, a buildup in the middle to near 10-K race pace, then ease back and cruise to the finish. A typical tempo run would begin with 5-10 minutes easy running, continue with 10-15 faster running, and finish with 5-10 minutes cooling down.
I did a 10-10-10 tempo, covering 3.09 miles in 30:00 (9:43/mi average pace). Jogged 0.94 mi in the first 10 minutes (10:37/mi), ran 1.16 miles in the next 10 minutes (8:38/mi), and then cooled down over the next 0.99 mi in the last 10 minutes (10:07/mi). Burned about 460 calories.
According to the McMillan Running Calculator, my 10K pace is 8:57/mi so that was my target for the middle 10 minutes. I was a bit faster than that (8:38), so I seem to have done pretty well.
Definitely a tough workout, but I survived. :)
Today was Week 2 Day 2 of the Hal Higdon 5K Intermediate Training Plan.
Ran 3.11 miles in 30:57 (9:57/mi pace) with an average speed of 6.0 mph and a max of 9.1 mph. Splits were 9:29, 10:37, 10:00. Burned around 460 calories.
Did my strength/lifting routine after the run. Nothing too exciting.