Long run: Tempo run of 4 miles.
Ran 4.9 miles for an 8k.
Today was the annual Omaha Chiller Challenge 8k that I had signed up for but it was 20 degrees with a real feel of 5 degrees and icy out. I am not sure if they canceled it or not but I sure wasn't running in that weather. I like to run in the cold but not when there is a chance of frostbite!
So I ran, at home, in the 1st annual LeGrand treadmill 8k.
I did really well, finishing 1st in my age group and 1st overall! That might be the only time I can ever say that! The cheering section was a bit pitiful since they got bored watching me after the first 1.5 miles and there was no goodie bag. I did have official numbers though.. Addison made them for me. Strange that I was number 17 but yet the only one entered into the race. LOL
I came in under an hour and the run was pretty good.
Total miles for the day - 5.55
Sunday, January 31, 2010
Friday, January 29, 2010
Friday - 1/29/10
Long Cardio: Walk for 1 hour at 70 - 80%
Walked for one hour for a total of 3.77 miles.
Walked for one hour for a total of 3.77 miles.
Thursday, January 28, 2010
Wednesday - 1/27/10
Interval. .25 at 90%, .50 at 60%, 2 times. .25 at 90%, .25 at 60%, 2 times. % minutes warm up and cool down
Here is a comparison of the last 3 times I have done this interval training. I was really surprised to see that I am getting faster and have a lot more endurance.
run distance speed time
11-Jan round 1 0.25 5.38 2:44
17-Jan round 1 0.25 5.83 2:34
27-Jan round 1 0.25 6.06 2:30
Stats from the run:
warm up - .30 miles
interval - 2.5 miles
cool down - .29 miles
Total miles - 3.09
Here is a comparison of the last 3 times I have done this interval training. I was really surprised to see that I am getting faster and have a lot more endurance.
run distance speed time
11-Jan round 1 0.25 5.38 2:44
17-Jan round 1 0.25 5.83 2:34
27-Jan round 1 0.25 6.06 2:30
Stats from the run:
warm up - .30 miles
interval - 2.5 miles
cool down - .29 miles
Total miles - 3.09
Tuesday, January 26, 2010
Tuesday - 1/26/10
Tempo run of 4 miles.
Today should have been a tempo run of 4 miles but I only made it to 3 miles. I was doing really well on the first mile with a time of 10:55. That is the fastest I have ever run a mile and I was feeling pretty good about it.. until I crashed and burned.
My next mile was 13:24 because my shoe came untied and I fell off the treadmill.
Again.
In my defense that is the second time I fell off the treadmill but only the first time because of my shoes. Well, technically the first time I fell of was because of my shoes as well but only when I tripped over my own feet while trying to stop my watch. It is ok to laugh.
My third mile was not much better at 12:48. I am not sure why that one was so bad except for it just all went down hill after the fall.
Stats from the run:
Warm up - .32 miles
Ran 3 miles
cool down - .31
Total miles - 3.63
Today should have been a tempo run of 4 miles but I only made it to 3 miles. I was doing really well on the first mile with a time of 10:55. That is the fastest I have ever run a mile and I was feeling pretty good about it.. until I crashed and burned.
My next mile was 13:24 because my shoe came untied and I fell off the treadmill.
Again.
In my defense that is the second time I fell off the treadmill but only the first time because of my shoes. Well, technically the first time I fell of was because of my shoes as well but only when I tripped over my own feet while trying to stop my watch. It is ok to laugh.
My third mile was not much better at 12:48. I am not sure why that one was so bad except for it just all went down hill after the fall.
Stats from the run:
Warm up - .32 miles
Ran 3 miles
cool down - .31
Total miles - 3.63
Saturday, January 23, 2010
Saturday - 1/23/10
Interval training: 10 minute warm up, 1 minute at 80%+ MHR, 3 minute recovery at 60% MHR,repeat 5 times, 5 minute cool down.
It has been about a month since I have done this interval training and I remember how hard it seemed back then. Today was pretty easy even though I went faster than I did last time.
I was engrossed in watching Mike Rowe getting sprayed by a skunk so I went over on one of my times, 4 minutes instead of 3.
Stats from the run:
Warm up - .27 miles at 5 minutes
Lap 1 - .10 miles at 1 minute, 10 minute mile
Lap 2 - .26 miles at 3 minutes
lap 3 - .12 miles at 1 minute
Lap 4 - .30 miles at 4 minutes
lap 5 - .11 miles at 1 minute
Lap 6 - .21 miles at 3 minute
Lap 7 - .11 miles at 1 minute
Lap 8 - .22 miles at 3 minutes
Lap 9 - .12 miles at 1 minute
Lap 10 - .23 miles at 3 minutes
Cool down - .24 miles at 5 minutes
2.32 total miles
It has been about a month since I have done this interval training and I remember how hard it seemed back then. Today was pretty easy even though I went faster than I did last time.
I was engrossed in watching Mike Rowe getting sprayed by a skunk so I went over on one of my times, 4 minutes instead of 3.
Stats from the run:
Warm up - .27 miles at 5 minutes
Lap 1 - .10 miles at 1 minute, 10 minute mile
Lap 2 - .26 miles at 3 minutes
lap 3 - .12 miles at 1 minute
Lap 4 - .30 miles at 4 minutes
lap 5 - .11 miles at 1 minute
Lap 6 - .21 miles at 3 minute
Lap 7 - .11 miles at 1 minute
Lap 8 - .22 miles at 3 minutes
Lap 9 - .12 miles at 1 minute
Lap 10 - .23 miles at 3 minutes
Cool down - .24 miles at 5 minutes
2.32 total miles
Friday, January 22, 2010
Thursday - 1/21/10
Long Cardio - 1 hour of aerobic exercise, MHR 70 - 80%
Walked a 10k!
Chris and I were watching the new Terminator movie while I did my long cardio and before I knew it I had gone 3.5 miles. I decided to keep going and get to an 8k. When I got to the 8k I was feeling pretty good so I went for the 10k.
I have been reading about chi running which emphasizes mid striking vs heel striking. It is supposed to really reduce injuries and aches/pains. Its a bit new agey hokey but I dont care as long as it works.
This is from the Chi Running web site.. "ChiRunning combines the inner focus and flow of T'ai Chi with the power and energy of running to create a revolutionary running form and philosophy that takes the pounding, pain, and potential damage out of the sport of running. The ChiRunning program increases mental clarity and focus, enhances the joy of running, and turns running into a safe and effective lifelong program for health, fitness, and well-being"
I started reading the book and watching the videos the other night so this long cardio was my first attempt at chi walking. I have to say that my feet did not hurt, the pain in my hip went away, and I did not even notice that I had already gone 3.5 miles.
That may have something to do with Christian Bale though. ;)
Stats from the long cardio:
6.2 miles at 1 hour and 29 minutes.
Walked a 10k!
Chris and I were watching the new Terminator movie while I did my long cardio and before I knew it I had gone 3.5 miles. I decided to keep going and get to an 8k. When I got to the 8k I was feeling pretty good so I went for the 10k.
I have been reading about chi running which emphasizes mid striking vs heel striking. It is supposed to really reduce injuries and aches/pains. Its a bit new agey hokey but I dont care as long as it works.
This is from the Chi Running web site.. "ChiRunning combines the inner focus and flow of T'ai Chi with the power and energy of running to create a revolutionary running form and philosophy that takes the pounding, pain, and potential damage out of the sport of running. The ChiRunning program increases mental clarity and focus, enhances the joy of running, and turns running into a safe and effective lifelong program for health, fitness, and well-being"
I started reading the book and watching the videos the other night so this long cardio was my first attempt at chi walking. I have to say that my feet did not hurt, the pain in my hip went away, and I did not even notice that I had already gone 3.5 miles.
That may have something to do with Christian Bale though. ;)
Stats from the long cardio:
6.2 miles at 1 hour and 29 minutes.
Thursday, January 21, 2010
Tuesday - 1/19/10
Tempo run of 3.1 miles.
I am changing up my schedule a little bit and trying out a new training plan to add more miles to my long run. I have not actually had a 'long run' day before so we will see how it goes. I thought about training for a half marathon but I think it might be that I like the idea of it more so than actually running that far!
Today was a really good run for 2 reasons.
1. I have not actually run a whole 5k in about a week and a half so I was nervous about running the distance again. Interval work is great but you only run about half of the mileage.
2. I ran the whole 3.1 miles without walking any of it. Normally I run 1 mile then walk for .05 to .10 to catch my breath and then run the rest of the way. I know that now that .10 walking was all mental but I still kept doing it. My body didnt need the break but my mind kept telling me I did. This time I forced my self to keep going and to run the entire thing. I didn't start huffing and puffing until the very end! It is amazing how your mind can override what your body is telling you.
I had a decent time (for me)at 34:58. I would like for it to be a whole lot faster but that was not the point of this run. 'Slow and Steady' was my theme for the day.
Stats from the run:
Ran 3.1 miles in 34:58
3.7 miles total in 44:58 minutes
I am changing up my schedule a little bit and trying out a new training plan to add more miles to my long run. I have not actually had a 'long run' day before so we will see how it goes. I thought about training for a half marathon but I think it might be that I like the idea of it more so than actually running that far!
Today was a really good run for 2 reasons.
1. I have not actually run a whole 5k in about a week and a half so I was nervous about running the distance again. Interval work is great but you only run about half of the mileage.
2. I ran the whole 3.1 miles without walking any of it. Normally I run 1 mile then walk for .05 to .10 to catch my breath and then run the rest of the way. I know that now that .10 walking was all mental but I still kept doing it. My body didnt need the break but my mind kept telling me I did. This time I forced my self to keep going and to run the entire thing. I didn't start huffing and puffing until the very end! It is amazing how your mind can override what your body is telling you.
I had a decent time (for me)at 34:58. I would like for it to be a whole lot faster but that was not the point of this run. 'Slow and Steady' was my theme for the day.
Stats from the run:
Ran 3.1 miles in 34:58
3.7 miles total in 44:58 minutes
Sunday, January 17, 2010
Sunday - 1/17/10
Interval training. Walk 5-10 minutes warm up , run .25 miles at 80 to 90%, recover .25 miles at 60%, repeat 3 times. Cool down 5 minutes.
If you compare the times from this photo and the one on 1/11 when I did the same work out ( except 3 this time instead of 5) you can see that I am getting faster! I am still a proud member of the Penguin club but I might be moving up in the ranks.
Stats from the run:
Total time - 42:29
Total Distance - 3.05 miles
Friday, January 15, 2010
Friday - 1/15/09
Long Cardio - 1 hour of aerobic exercise, MHR 70 - 80%
Walked an 8k today. Actually it was an 8k plus .10 miles for a total of 5 miles.
I am still feeling pretty crummy so I did another long cardio instead of intervals or running. The weather is supposed to be about 40 degrees with little wind tomorrow so I really hope that I feel better and can get outside to run. I really don't think I can bump up my running miles on the treadmill.
Watched Man vs Food again today while walking. You would think that I would have learned from last time not to watch it. I guess I thought it would be ok to see all of that food if I was walking instead of running. Nope, it was still just as gross. I have only myself to blame since I am the one that did not change the channel but in my defense it was like a train wreck.. I knew I shouldn't watch him eat that much steak but just could not look away and even looked forward to seeing him get the 'meat sweats'. Ha!
I think I have food issues.
Stats from the run: (still not wearing the heart monitor)
Total miles walked - 5.00
Total time - 1 hour and 11 minutes
Walked an 8k today. Actually it was an 8k plus .10 miles for a total of 5 miles.
I am still feeling pretty crummy so I did another long cardio instead of intervals or running. The weather is supposed to be about 40 degrees with little wind tomorrow so I really hope that I feel better and can get outside to run. I really don't think I can bump up my running miles on the treadmill.
Watched Man vs Food again today while walking. You would think that I would have learned from last time not to watch it. I guess I thought it would be ok to see all of that food if I was walking instead of running. Nope, it was still just as gross. I have only myself to blame since I am the one that did not change the channel but in my defense it was like a train wreck.. I knew I shouldn't watch him eat that much steak but just could not look away and even looked forward to seeing him get the 'meat sweats'. Ha!
I think I have food issues.
Stats from the run: (still not wearing the heart monitor)
Total miles walked - 5.00
Total time - 1 hour and 11 minutes
Wednesday, January 13, 2010
Wednesday - 1/13/10
Long Cardio - 1 hour of aerobic exercise, MHR 70 - 80%
Today should have been a run day but I really do not feel well. I had to go to the ENT where they stuck a tube up my nose and then gave me a shot in my behind. (said in that southern way.. Bee-Hine). They are trying to figure out why I have such severe motion sickness and constant ear infections. Right now they think that I have impacted sinuses and chronic sinusitis. Fun.
So instead of running I did another long cardio. I think I have been doing too many of the long cardio each week and not enough running but I am glad that I at least did something instead of taking the whole day off. Even though I think my sinuses would have appreciated the peace and quiet of no exercising.
Tonight I walked for 1 hour at various speeds and inclines. Every random couple of minutes I would change the speed or incline in order to mix it up a little and have my body/legs work a little harder. I am not sure how high the treadmill will go but 6.5 incline was enough for me!
Stats from tonight:
Total miles - 3.72
Total time - 1 hour
Today should have been a run day but I really do not feel well. I had to go to the ENT where they stuck a tube up my nose and then gave me a shot in my behind. (said in that southern way.. Bee-Hine). They are trying to figure out why I have such severe motion sickness and constant ear infections. Right now they think that I have impacted sinuses and chronic sinusitis. Fun.
So instead of running I did another long cardio. I think I have been doing too many of the long cardio each week and not enough running but I am glad that I at least did something instead of taking the whole day off. Even though I think my sinuses would have appreciated the peace and quiet of no exercising.
Tonight I walked for 1 hour at various speeds and inclines. Every random couple of minutes I would change the speed or incline in order to mix it up a little and have my body/legs work a little harder. I am not sure how high the treadmill will go but 6.5 incline was enough for me!
Stats from tonight:
Total miles - 3.72
Total time - 1 hour
Tuesday, January 12, 2010
Monday - 1/11/10
Interval training. Walk 5-10 minutes warm up , run .25 miles at 80 to 90%, recover .25 miles at 60%, repeat 5 times. Cool down 5 minutes.
Stats from the run:
Iterval miles - 2.50
Interval time - 31:25 minutes
Total miles - 3.28
Total time - 45:38
The photo above is a break down of each .25 segment. I haven't quite figured out if I am doing well, am going too fast or too slow, or how this is all affecting my 5k speed, but it is still interesting to see.
Saturday - 1/9/10
Long Cardio - 1 hour of aerobic exercise, MHR 70 - 80%
Back to the treadmill and the dreaded Mountain Hiking program for an hour.
Last time I did this program my mileage was 3.77 and this time it was 3.95 so I am getting a bit faster. It still doesn't make me like the treadmill anymore than I currently dislike it.
Stats from the run:
Miles total - 3.95
Time total - 1 hour
Back to the treadmill and the dreaded Mountain Hiking program for an hour.
Last time I did this program my mileage was 3.77 and this time it was 3.95 so I am getting a bit faster. It still doesn't make me like the treadmill anymore than I currently dislike it.
Stats from the run:
Miles total - 3.95
Time total - 1 hour
Sunday, January 10, 2010
Thursday - 1/7/10
Cardio: 30-45 minute run. 60-80% MHR
Ran 4 miles.
Ran 4 miles on the treadmill which seemed like 40 miles. Chris got Season 1 of Castle so we have been watching that while I am running/walking. It is by far my favorite show and I really get into it but the treadmill is more powerful. No matter what zone I am in the treadmill is always right there reminding me how much we don't like each other. It is almost taking on a life of its own..like some bad Stephen King movie. One day I am going to go down there and it will be glowing at me. "Hello Corey" I will hop on and it will never allow me to get off again.
Stats from the run:
Miles in the run - 4.0
Time - 49:47
Mile 1 - 12:55
Mile 2 - 12:04
Mile 3 - 12:23
Mile 4 - 12:23
Warm up miles - .37
Cool down miles - .28
Total miles - 4.63
Ran 4 miles.
Ran 4 miles on the treadmill which seemed like 40 miles. Chris got Season 1 of Castle so we have been watching that while I am running/walking. It is by far my favorite show and I really get into it but the treadmill is more powerful. No matter what zone I am in the treadmill is always right there reminding me how much we don't like each other. It is almost taking on a life of its own..like some bad Stephen King movie. One day I am going to go down there and it will be glowing at me. "Hello Corey" I will hop on and it will never allow me to get off again.
Stats from the run:
Miles in the run - 4.0
Time - 49:47
Mile 1 - 12:55
Mile 2 - 12:04
Mile 3 - 12:23
Mile 4 - 12:23
Warm up miles - .37
Cool down miles - .28
Total miles - 4.63
Wednesday, January 6, 2010
Wednesday - 1/6/10
Long Cardio - 1 hour of aerobic exercise, MHR 60 - 70%
Normally for my long cardio I just get on the treadmill and walk for an hour but that gets really boring so I tonight I tried out one of the programs. 'Mountain Hiking' to be exact. I didnt really know what all that entailed but it seemed like the better option than 'Trail Running'. I am glad I didn't really know what I was getting into because I don't think I would have agreed to walk at 4.1 mph with a 7 degree incline for 5 minutes at a time. Talk about a work out! My time of an hour was still that but my mileage was shorter than normal since it takes a lot of work to get up hills like that. My legs, rear, and back really felt it while walking so I imagine I am really going to feel it tomorrow..
Maybe I should have picked trail run.
Stats from the walk:
Miles walked - 3.77
Time - 1 Hour
Normally for my long cardio I just get on the treadmill and walk for an hour but that gets really boring so I tonight I tried out one of the programs. 'Mountain Hiking' to be exact. I didnt really know what all that entailed but it seemed like the better option than 'Trail Running'. I am glad I didn't really know what I was getting into because I don't think I would have agreed to walk at 4.1 mph with a 7 degree incline for 5 minutes at a time. Talk about a work out! My time of an hour was still that but my mileage was shorter than normal since it takes a lot of work to get up hills like that. My legs, rear, and back really felt it while walking so I imagine I am really going to feel it tomorrow..
Maybe I should have picked trail run.
Stats from the walk:
Miles walked - 3.77
Time - 1 Hour
Sunday, January 3, 2010
Sunday - 1/3/10
Cardio: 30-45 minute run. 60-80% MHR
I was so excited to run outside again and wanted to take full advantage of the warm weather. Well holy cow was it cold! It is just my luck that Louisiana was setting records with the coldest temperatures in a decade. I was not dressed for it and was completely freezing, even with my new redneck running pants from Bass Pro Shop.
My plan was to run 8k again but I just could not do it with the wind and weather. I ran when the wind was at my back and then walked when it was really roaring. I managed to run/walk a total of 3.88 miles, including the warm up.
Stats from the run:
Miles run/walk - 3.41
Time - 44:48
Run 1 mile - 11:24
Walk 1 mile - 16:36
Run 1 mile - 10:31
Walk .41 - 6.57
Warm up miles - .47
Total miles - 3.88
Total time - 51:48
I was so excited to run outside again and wanted to take full advantage of the warm weather. Well holy cow was it cold! It is just my luck that Louisiana was setting records with the coldest temperatures in a decade. I was not dressed for it and was completely freezing, even with my new redneck running pants from Bass Pro Shop.
My plan was to run 8k again but I just could not do it with the wind and weather. I ran when the wind was at my back and then walked when it was really roaring. I managed to run/walk a total of 3.88 miles, including the warm up.
Stats from the run:
Miles run/walk - 3.41
Time - 44:48
Run 1 mile - 11:24
Walk 1 mile - 16:36
Run 1 mile - 10:31
Walk .41 - 6.57
Warm up miles - .47
Total miles - 3.88
Total time - 51:48
Saturday, January 2, 2010
Saturday - 1/2/10
Interval training. Walk 5-10 minutes, run 80-90% MHR for .25 miles, recover 60% MHR for .50 miles, 3 times total, cool down 5 minutes.
Well now I know why everyone told me to buy a professional treadmill. My parents have the cheapest treadmill ever. It doesn't tell you the incline (which I think I had inclined to climb Everest), it is so narrow that I kept running off the side, it was so short that I had to change my stride and run like I was in a 3 legged race, and it was just flat out rickety. The controls were all over the place and I swear I saw the speed change by itself at one point.
In all fairness to my parents it is about 20 years old and they never expected me to be running on it. Hope I never have to run on it again!
Stats from the training:
Warm Up:
10 minutes and .51 miles
Interval training:
29:31 minutes and 2.25 miles
Cool Down:
5 minutes and .28 miles
Total time - 44:31
Total miles - 3.04
Well now I know why everyone told me to buy a professional treadmill. My parents have the cheapest treadmill ever. It doesn't tell you the incline (which I think I had inclined to climb Everest), it is so narrow that I kept running off the side, it was so short that I had to change my stride and run like I was in a 3 legged race, and it was just flat out rickety. The controls were all over the place and I swear I saw the speed change by itself at one point.
In all fairness to my parents it is about 20 years old and they never expected me to be running on it. Hope I never have to run on it again!
Stats from the training:
Warm Up:
10 minutes and .51 miles
Interval training:
29:31 minutes and 2.25 miles
Cool Down:
5 minutes and .28 miles
Total time - 44:31
Total miles - 3.04
Friday, January 1, 2010
Thursday - 12/31/09
Cardio: 30-45 minute run. 60-80% MHR
I ran an 8k today! That's 4.97 miles.. Whoo Hoo!
I am in Louisiana so I took full advantage of the great running weather and ran outside. I psyched myself up and decided that, no matter what, I was going to run 4 miles. Why waste the opportunity?
I think being outside and off of the treadmill, being in a new place with new things to look at while running, and the endurance work I have been doing, made all the difference and allowed me to run that far. Time and the miles seemed to go by quickly and I did notice that I was having an easier time breathing.
After the 3.1 miles I decided that I was going to go for it and run the 4.97 miles for an 8k. I walked a little bit after the 5k and then purposely slowed down for the remainder of the run. I had never run that far before and didn't want to burn out so close to my goal.
I am pretty sure that 59:50 is a bad time for an 8k but I am just thrilled that I did it. I also got a new PR on my 5k with a time of 34:28.
We have two more days here so I am going to keep taking advantage of the weather. I really dont want to go home, where the high today was 4 degrees, because I am positive I can't run an 8k on the treadmill. Although I did get a lot of cold weather gear for Christmas that I ust may have to try out.
Stats from the run:
Miles ran - 4.97
Time - 59:50
5k split - 34:28
Warm up/cool down miles - .60
Total miles - 5.57
Total time - 1:09:50
I ran an 8k today! That's 4.97 miles.. Whoo Hoo!
I am in Louisiana so I took full advantage of the great running weather and ran outside. I psyched myself up and decided that, no matter what, I was going to run 4 miles. Why waste the opportunity?
I think being outside and off of the treadmill, being in a new place with new things to look at while running, and the endurance work I have been doing, made all the difference and allowed me to run that far. Time and the miles seemed to go by quickly and I did notice that I was having an easier time breathing.
After the 3.1 miles I decided that I was going to go for it and run the 4.97 miles for an 8k. I walked a little bit after the 5k and then purposely slowed down for the remainder of the run. I had never run that far before and didn't want to burn out so close to my goal.
I am pretty sure that 59:50 is a bad time for an 8k but I am just thrilled that I did it. I also got a new PR on my 5k with a time of 34:28.
We have two more days here so I am going to keep taking advantage of the weather. I really dont want to go home, where the high today was 4 degrees, because I am positive I can't run an 8k on the treadmill. Although I did get a lot of cold weather gear for Christmas that I ust may have to try out.
Stats from the run:
Miles ran - 4.97
Time - 59:50
5k split - 34:28
Warm up/cool down miles - .60
Total miles - 5.57
Total time - 1:09:50
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