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Sanity Cheque
We've got a blind date with destiny, And it looks like she's ordered the lobster
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26th-Feb-2010 08:39 pm - Runner's Log
Hill intervals

Distance 2 miles
Time 26:41

Constant speed on the treadmill at 4.5 mph. 1/2 mile warm up, then 1/4 mile up and 1/4 mile down. This allowed for 3 intervals, the first two were at 4%, the last was at 6%.

I made those hills my bitch :)
24th-Feb-2010 08:19 pm - Runner's Log
Training run

Distance 2.15 miles
Time 24:49

This was going to be a steady state 5mph run, but about a mile and half in I got to feelin' froggy and kicked up to 6mph for half a mile. Good music'll do that to ya :)

Tonight's run was a wee bit too close to dinner, but my schedule this week is full of after work interviews that are throwing my usual dinner time off. I'll have to remember to adjust tomorrow's run to avoid dinner backwash while running.

New shoes are still rocking like crazy, I may abandon the Asics brand for Saucony henceforth, I love them that much.

Tomorrow night I'm thinking either hill intervals or speedwork. If anyone is still reading this, feel free to vote on one or the other, since I can never make up my mind :)
23rd-Feb-2010 08:05 pm - Runner's Log
Intervals run

Distance 1.85 Miles
Time 30 minutes

I wasn't sure what I really wanted to do tonight, so I decided to try out one of the pre-programmed sets on the treadmill. This set was called "rolling". You'd think "rolling" would involve hills, but no, it doesn't. The basic setup starts with 5 minutes at your warm up speed, then increases speed +1 mph for a minute, +1 for a minute, +1 for minute, then -1 per minute back down to the warm up speed. The default warm up speed is 2mph, I did 2 reps at that base speed before tweaking up once I was sure I wasn't going to end up trying to go 8mph or something.

It wasn't a hard workout, but it was fun and a nice change of pace.
22nd-Feb-2010 08:31 pm - Core training
Continues to be owchtastic. I have the most problems with the side plank dips, especially when I'm on my right side. Hopefully those will get easier. Other than that, still suck at push ups, but that's nothing new.
22nd-Feb-2010 07:40 am - Runner's Log
Bad runner, forgetting to update his log


Distance 2 miles
Time 26:00

Straight up run at 5mph, last training run of the week. Also done in conjunction with the core workout. Interestingly enough, no ab pain the next day. I didn't expect to adjust that fast, probably did something wrong ;)

Long Run

Distance 3.1 miles
Time 41:20

Long and slow, only goal was to make the miles. Really good run, very happy with my mental state during and after the run. Spent the run being positive about upcoming events that I'll talk about here after they happen.
17th-Feb-2010 09:38 pm - Runner's Log
Hill repeats

Distance 2 miles
Time 26:20

My first attempt at hill repeats. Pace was set at 4.5 mph. After my walking warm up, I ran for 5 minutes and then increased the grade on the treadmill from 1 to 4, did four repeats of 2 minutes up with 3 minutes down between, finished off the rest of the two miles at 1 degree.

Felt like a reasonable effort level. I didn't push the pace for this run, wanted to get a feel for how the hills would affect me and what not. Next time I may try 2 minutes up and 2 minutes down.
16th-Feb-2010 09:05 pm - Runner's Log
Tempo Run

Distance 2 miles
Time 24:30

My goal for this run was to do 1/2 mile at 5mph, 1 mile at 6mph, then 1/2 mile at 5mph. I ran out of juice at 3/4 mile of the fast interval. Finished the 1/2 mile cooldown and counted my 5 minute walking warmup to fill out the two miles. It's cheaty, but I was totally wasted and couldn't finish the whole run proper. All in all, I feel good about my progress so far. The pacemap for my outdoor runs is full of short 6 to 6.5mph peaks and 5mph valleys. Now I know for a fact that I can sustain 6mph for almost a mile, meaning I can blow out a strong negative split to the finish in my next race.

A note about the core training. Until today, I didn't know how much I used my obliques while running :o I'll consider the first training session a success then :)
15th-Feb-2010 08:54 pm - Core training
Core workout. Ow. Ok, I finished 1 set of ten reps of each of the 15 exercises in the hardcore around the world workout. I'm getting the impression that I was supposed to do 15 sets.

Hah.. ow...haha...oww.

Something to work up to I guess.
14th-Feb-2010 07:44 pm - Runner's Log
easy run

distance 2 miles
time 25:00
total distance for week 8 miles

Goal for this week was 9 miles, today was supposed to be a 3 mile run. It turns out that everything "they" said about the amount of sleep you get affecting your running ability was right. From the start of this run, my body was doing everything it could to convince me to stop, and when my body was cooperating, my mind was looking for reasons to stop as well. Rough run, but I managed to maintain mileage instead of losing. There's always next week :)

Tomorrow, I'm going to start a concentrated effort to work on core strength, using this workout. My plan is to do this workout on mondays and fridays, run at least 2 miles each on tuesday, wednesday and thursday, and then take my long run on sunday.

If I post on tuesday without a core workout update between then and now, someone call me on it ;)
13th-Feb-2010 10:09 pm - Runner's Log
Easy run

Distance 1.5 miles
Time 20:00

Nice and easy pace, rounding out the runs leading up to the sunday long run tomorrow. Feeling good, really happy with the new shoes. No pain during or after the run.

Looking forward to three miles tomorrow.
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