Grooved to Run

Ran two miles with Jaime tonight, and then finished out with one more mile.

Total was 3.01 miles in 31:40 (10:31/mi) with an average speed of 5.7 mph and a max of 10.6 mph. Splits were 11:21, 11:14, and 9:00. Burned about 450 calories.

Been a long time since I had a run with negative splits.

My NP1M plan includes 4 x 30-minute runs this week. So I met up with Coach Nathan in Harrisburg tonight for a 30-minute run followed by some Indian at Passage to India.

We did 3.10 miles in 30:02 (9:40/mi) with an average speed of 6.2 mph and a max of 8.2 mph. Splits were 9:37, 9:31, and 10:01. As you can tell from the splits, I was struggling a bit for the last mile. Still, the thought of korma and naan was enough to keep me going!

Good run tonight. Tough, but that’s what I need to build a good base.

Sunday (6/21) I did 3.11 miles in 32:18 (10:22/mi) with an average speed of 5.8 mph and a max of 7.8 mph. Splits were 10:13, 10:30, and 10:37 with the last tenth at a 8:31/mi pace. Burned about 470 calories. That’s the first 5K distance I’ve done in a long time.

Yesterday I skipped running and did some strength training. Got the free weights out and did my normal routine of upper and lower body work. Was definitely sore today. Again, it’s been a while.

Trying out some new themes, and it would appear that this one breaks the ability to search the archives. Oh well, does anyone actually visit websites these days? RSS makes the whole “theme” thing seem a bit obsolete anyway.

Did 5 x 0.2 mile hill repeats again today. This time I dropped to a walk during the recovery part of the loop, and then pushed it harder during the uphill run. I think it paid off.

Total was 2.31 miles in 28:18 (12:16/mi including recovery walks) with an average speed of 4.9 mph and a max of 12.4 mph (4:50/mi). Averaged around a 5:30 – 6:00/mi pace during each uphill climb. Quite a bit faster than last week.

Interestingly, that max speed (during my third repeat) is the fastest speed that I’ve ever logged on my Garmin since I got it in December 2006.

Good run tonight. Did 2.14 miles in 20:03 (9:21/mi pace) with an average speed of 6.4 mph and a max of 8.0 mph. Splits were 9:19 and 9:35, with the last 0.14 at a 7:54 pace. Burned about 320 calories.

I need to do one more 20 minute run this week according to the plan.

Overcast and light rain tonight, and cool enough that I actually wore a hat.

Did 2.30 miles in 23:10 (10:07/mi) with an average speed of 5.9 mph and a max of 8.3 mph. Splits were 10:00 and 10:02. Burned about 345 calories.

Not a bad run, but eating a black bean burger with Thai hot sauce and about half pound of asparagus right before the hitting the pavement does not lead to good feelings in the stomach. Ugh.

I may have done a bit too much too soon at the end of last week, and ended up with some rather annoying pain in my left hip. So yesterday I took a rest day, and keep ice on it. Surprisingly enough it seemed fine today. Frozen beans, FTW!

This week’s Nathan Powell 1-Mile workout is 4 x 20 minute runs. I was still feeling a bit cautious about my hip, so I took it slow for the most part. I did do some faster bits throughout, hitting some sub-seven paces, if only for a few seconds.

Total was 2.01 miles in 20:54 (10:24/mi pace). Average speed was 5.8 mph and max was 9.1 mph (6:33/mi). Splits were 10:56 and 9:54. Burned about 300 calories.

Overall it was a good run. Three more to go this week.

There’s a loop in my development that’s about a quarter mile downhill and a quarter mile uphill. So on Friday I decided to try some hill repeats. I’d walk the downhill part, and run the uphill part.

I did five repeats and one cool-down walking lap for a total of 3.21 miles in 42:02 (13:05/mi including walking). My first three uphill runs were at a 6:30 – 7:00/mi pace, and my last two were at a 8:00 – 8:30/mi pace. Burned about 360 calories. I was beat, but it was really fun.

Today I did a “tempo” run of sorts. Did about 4 minutes at a 10:00/mi pace, and then 5 minutes at a 8:30 – 9:00/mi pace, and then finished out with about 6 minutes at a 10:30/mi pace. Total was 1.70 miles in 16:41 (9:49/mi average). Burned about 254 calories.

After the run it was so nice out that I walked for another 40+ minutes listening to tunes on my new iPod Shuffle. It’s pretty sweet.

So the NP1M plan for this week is to run three times this week for 12 minutes each time. I probably won’t get a chance to run tomorrow, so I did another day of running today.

Covered 1.26 minutes in 12:11 (9:40/mi avg pace), with a max speed of 8.6 mph. The last 0.26 of that was at an 8:06/mi average pace. Burned about 187 calories.

Humid out there today.