Posted on Sep 14, 2009 under running |
After all of that waiting and anticipation, I finally got my half marathon training started. Even though it was just the first week, I wanted to make sure I got it started on the right track. What is pretty cool about this half marathon training program is that there are only 3 real workouts that I need to focus on each week: Tuesday speed intervals, Thursday/Friday tempo runs, and Saturday/Sunday long runs. Every other day is either off, cross training or an easy run. I’ve ran recent workouts at or faster than the paces that I plan to run these workouts, so I should be able to do each workout. I just have to tell myself before each hard workout that I can do it because I HAVE done it before. The weekend long run seems like a pretty important workout since that is the day where I’ll be running more and more miles until that peak weekend when I run just a little more than a half marathon, which if completed, will guarantee that I COULD finish a half marathon. However, pacing will definitely be an issue come race day since I have a tendency to start off too fast within that first mile and if that happens in a half marathon race, it is going to be a long 12.1 miles. I’m hoping the interval workouts, tempo runs as well as long runs will help me learn the correct pace to start at and keep during the half marathon. Read the rest of this entry »
Posted on Jun 07, 2009 under track |
Workout: 1 mile warm up, 4-1 mile repeats at 6:40 pace, 1 mile cool down
Time: 6:39 (172 bpm, 127 calories); 6:38 (181 bpm, 137 calories); 6:39 (183 bpm, 140 calories); 6:23 (186 bpm, 138 calories) 1:24 all out last lap. Peak HR: 201.
Weather: Sunny and windy around the backstretch and final 100 meter
The last time I ran on the track, I ran one mile all out just to see what kind of shape I was in. I was pretty happy with running a 6:02 considering it wasn’t that long after I started running again. Fast forward a couple of months after a lot more miles and even an actual race under my belt, I decided to try mile repeats on the track, which is an interval workout which I used to do in high school all the time. Read the rest of this entry »
Posted on Dec 12, 2008 under Trail |
Wednesday, January 30, 2002
Workout: Warm-up to the Park, One loop around the park and back to the Tower
Run: 6:30 pace to the Park, then to the 800-meter mark and finish at the Tower (2 Miles)
2 perimeter cooldown
Time: 12:46 (6:23 pace) Weather: Chilly
I thought we were going to run intervals today, and even if they aren’t that hard, I still don’t like them. But I guess that depends on what type of intervals we run. The type of intervals we have been running lately have been mile repeats, which are pretty hard, just because it’s running a mile each time, rather than a shorter faster distance. Today, we were just going to run two miles (at pace) on the Trail. Two miles sounded pretty easy and it was a completely different workout than the mile repeats. The coach said it wasn’t going to be hard, so I was pretty relieved. He kept saying our first half mile was going to be fast, but before we got to that point, we were actually off pace. So we had to pick up the pace a little bit. Read the rest of this entry »
Posted on Apr 08, 2008 under Training |
Max VO2 is how much oxygen you use when exercising or running. Increasing your max VO2 lets you to run faster and longer at the same level of effort. This next workout was our first intervals for the training season, but since they were the first ones, we started off ‘easy’.
Wednesday, January 2, 2002
Work-out: 2 Perimeter warm-up, 4 1200 meter intervals @ 6 Min/Mile Pace with 3 Min recovery
Time: 4:30 on all 4, 69 second last lap, Weather: Sunny, little warm
The Workout – Running Intervals
On the warm-up run, I felt pretty good and I finished first and still felt good to have a great workout. I guess when the coaches told us what the workout was, I felt kind of relieved because it wasn’t as hard as I expected. Running the first 1200 meters of the workout, I felt alright but by the end of it I felt kind of tired (which is expected I suppose). I was happy that we hit the mark for the first interval run, but I didn’t like the way everyone was saying how easy it was and how good they felt. If it is easy, just keep it up, no need to tell everybody how great you feel. We finished running another two 1200 meters, feeling the same thing. However, after the third one, Frank asked the coach if we could do the first two laps normal and all out the last lap of the run. Even though I usually do have a kick at the end of runs and races, I was kind of tired and didn’t really want to. He said that I would beat him anyways, but I was tired and didn’t want to go all out. Well we did the first two laps of the interval at 3 minutes and went all out for the last lap of the interval run. On the final lap, Frank took the lead and I was right behind him. But at about 150/100 meter mark, I took off. The main reason why was because I heard the Coach yelling and cheering for me first and then at Frank when I passed him. I finished dying of course, but the last lap of that interval was about 69 seconds. Overall I guess this workout was pretty good and successful. Read the rest of this entry »
Posted on Mar 09, 2008 under Training |
This is the first entry in my running log that I kept from high school and even though a lot of details are skipped, it was a pretty intense workout. The End is about 10 miles back and forth, and since we warmed up and cooled down to and from Live Oak (1 mile), it was still a hard 8-mile workout. This is one of the more difficult runs that we had.
Saturday, December 29, 2001
Workout: Warm-up to Live Oak, Hard to The End & back to Live Oak, Cool Down
Time: 48:27, Weather: chilly with light rain
I missed this work-out a couple of weeks ago because of my mistiming of arrival, but I made it to this one. Recently, James Hake had been running on the trail (with us) and I guess he helped us out a lot. There was not much of a turnout due to the rain, but the ones who showed up began the work-out. The warm-up to Live Oak was cool. The rain helped keep us entertained. Fernando kept stepping on puddles that splashed on us. Just before we arrived at Live Oak, we saw Felipe. So he turned around with us. We stretched and talked a little at Live Oak and then we began. The first half mile to mile was pretty comfortable.
After what seemd like hours, I got to the end. But just before we go to the end, James Hake was coming back and he said to me “you can hang!” referring to Ha and Felipe who were just ahead of me. This seemed to help me a lot coming back. What also helped was when Felipe yelled to me “Come on, let’s go!” at about Foothill. I caught him at the Park and as headed towards Ha. It took a while but I caught him at the Railroads. I was OK but, if Ha just gave one little surge and caugt up to me, he would have easily broken me, but he didn’t. The rest of the way the fear of getting caught caused me to surge constantly.
I finally finished at Live Oak and was really happy. I beat Ha and his time from lasts time. Also I have had really bad workouts until today. I actually did the whole workout, The End and back, nonstop. Cool…
