Wednesday came and it was time for some more training for the LA Roadrunners as I work to complete my first marathon ... coming quite soon, the Los Angeles Marathon.
It was drizzling and I had already had a longer-than-normal commute home. Still, I wanted to go out; so, I got changed, put on the gear and a windbreaker plus the cap ... and then ate the new idea: a tostada. I also downed my Aleves and opted against the knee brace.
I headed down to Clover Park again for semi-closed circuit. With the light rain and drizzle, the park was almost empty. I had two runs to do; two each of 20 minutes with a 5-minute slow-period between.
I set out on number 1 and felt pretty good. I had less coughing and knee felt a bit better. I was a bit concerned about the wet cement though. I got the run down and felt pretty good, except for the time.
I did the slow-period and then set off again. The second run felt better, at least in my head. For a nice change, I felt comfortable as I made the rounds. The drizzle lessened and eventually got to zero. I felt I had run decently ...
The odd thing is my time was not enarly as good in #2 despite feeling better AND faster! That was a bit disappointing. I had wanted to do well. I at least finished though and less pain than before; so, may be that is doing well.
Still, my speed or lack thereof, is a bit of a concern. It felt like a firework that got wet in the drizzle; you light it and .... fizzle. DUD.
#1
20:02 of running
1.77 miles
11:20 pace
#2
20:04 of running
1.68 miles
11:52 pace
Showing posts with label intervals. Show all posts
Showing posts with label intervals. Show all posts
Thursday, February 25, 2010
Thursday, February 18, 2010
Ashes, Ashes ...
Wednesday was a busy day indeed.
First, as a Catholic lad, it was Ash Wednesday; so, cut down on the food and increase the ashes on forehead ...
Second, it was intervals time for the LA Roadrunners training; so, cut down on the between accelerations times and increase the acceleration times.
This week it was four sessions of 10:00 runs with 1:00 between as the intensity increases each week.
I headed out again for Clover Park and the semi-closed circuit.
I also managed to start coughing again; I am not sure if it is the same one as before or a second round.
I set out on Round I and did decently. My knee was a bit tender.
On Round II I changed the prevailing plan and tried to start slow and build-up speed; this did not work out too well as coughing started. The results were not quite what I wanted.
Round III came after another "Do I go or go home" moment. It was even slower.
Round IV was focus time. I realized I was not going to be near the goal; but, I did complete it and at an improved rate.
All in all it was not so good time-wise; but, I did complete the assignment at least. Also, I kind of like the at least mental notion of being in sprint-mode rather than long-run mode. as poor as it was goal-wise, I did like just being out there running again and that was a good sign again.
Round I 10:05 of running 1.01 miles 9:59 pace
Round II 10:06 of running 0.93 miles 10:52 pace
Round III 10:02 of running 0.93 miles 10:56 pace (doh)
Round IV 10:08 of running 0.94 miles 10:44 pace (well, better than II and III!)
So, I did my laps, wore my ashes, and ran to run another day.
First, as a Catholic lad, it was Ash Wednesday; so, cut down on the food and increase the ashes on forehead ...
Second, it was intervals time for the LA Roadrunners training; so, cut down on the between accelerations times and increase the acceleration times.
This week it was four sessions of 10:00 runs with 1:00 between as the intensity increases each week.
I headed out again for Clover Park and the semi-closed circuit.
I also managed to start coughing again; I am not sure if it is the same one as before or a second round.
I set out on Round I and did decently. My knee was a bit tender.
On Round II I changed the prevailing plan and tried to start slow and build-up speed; this did not work out too well as coughing started. The results were not quite what I wanted.
Round III came after another "Do I go or go home" moment. It was even slower.
Round IV was focus time. I realized I was not going to be near the goal; but, I did complete it and at an improved rate.
All in all it was not so good time-wise; but, I did complete the assignment at least. Also, I kind of like the at least mental notion of being in sprint-mode rather than long-run mode. as poor as it was goal-wise, I did like just being out there running again and that was a good sign again.
Round I 10:05 of running 1.01 miles 9:59 pace
Round II 10:06 of running 0.93 miles 10:52 pace
Round III 10:02 of running 0.93 miles 10:56 pace (doh)
Round IV 10:08 of running 0.94 miles 10:44 pace (well, better than II and III!)
So, I did my laps, wore my ashes, and ran to run another day.
Thursday, February 11, 2010
Intervals of ... I don't know.
Wednesday night was another episode of LA Roadrunners training. This time it was another round of intervals, four at 9:00 with 1:00 at slower speed between sessions.
Again, I chose to use Clover Park as a semi-circuit; so, I got a warm-up walk in on the way. I also opted to wear a heavier windbreaker based on cough.
I set out on the first one and had coughing bout about half-way through. All in all it went decently though. It was not as fast as prior weeks; but, I was surviving.
Session II came and I was soon having to dodge dog leashes as well as the coughing. This one did not go so well. My knee also was a bit sore.
Session III ... poor. I came out as they say in football "flat." My calves were suddenly sore. My knee still was. My time was awful compared to what I know I can do. I really struggled at the end. On the othe rhand, I did get the steaming head effect to start!
I was thinking of calling time for this run. I was tired and sore and a bit drained mentally from a lot of other things outside of running.
For some reason I was not getting focused well, with the coughing not helping.
I decided to finish the run with the fourth and final scheduled trot. I guess I am so desperate to make sure I finish the Los Angeles Marathon. Plus, a generous person made a large donation to my ThinkCure! page; so, I feel like I need to do whatever I can to make sure I finish now.
So, Round IV came and off I went. I was not near 100% at all; but, I did get significantly better. The weird thing is I felt fast even though my time was not! I made it to the time mark and felt a bit better.
I do think the windbreaker hurt. It felt bulky and heavy and seemed to keep the sweat in making the shirt seem wet, which was not pleasant. My shoes do seem a bit more comfortable though as they continue the breaking-in process (this time it was the non-bloody pair).
I headed home a bit demoralized. I so want to feel faster and do better; but, right now, the physical is not responsing to the mental urges. I am trying to do the runs as well as I can; but, the results lately have been off the goal. I am hoping this is just a temporary glitch and soon the slump will end and also my knee will begin improving again and coughing will go.
#1 9:04 of running; .95 miles; 9:32 pace (not bad)
#2 9:05 of running; .92 miles; 10:08 pace (doh)
#3 9:05 of running; .89 miles; 10:24 pace (doh to the third power)
#4 9:07 of running; .96 miles; 9:59 pace (well, broke 10:00 at least)
Again, I chose to use Clover Park as a semi-circuit; so, I got a warm-up walk in on the way. I also opted to wear a heavier windbreaker based on cough.
I set out on the first one and had coughing bout about half-way through. All in all it went decently though. It was not as fast as prior weeks; but, I was surviving.
Session II came and I was soon having to dodge dog leashes as well as the coughing. This one did not go so well. My knee also was a bit sore.
Session III ... poor. I came out as they say in football "flat." My calves were suddenly sore. My knee still was. My time was awful compared to what I know I can do. I really struggled at the end. On the othe rhand, I did get the steaming head effect to start!
I was thinking of calling time for this run. I was tired and sore and a bit drained mentally from a lot of other things outside of running.
For some reason I was not getting focused well, with the coughing not helping.
I decided to finish the run with the fourth and final scheduled trot. I guess I am so desperate to make sure I finish the Los Angeles Marathon. Plus, a generous person made a large donation to my ThinkCure! page; so, I feel like I need to do whatever I can to make sure I finish now.
So, Round IV came and off I went. I was not near 100% at all; but, I did get significantly better. The weird thing is I felt fast even though my time was not! I made it to the time mark and felt a bit better.
I do think the windbreaker hurt. It felt bulky and heavy and seemed to keep the sweat in making the shirt seem wet, which was not pleasant. My shoes do seem a bit more comfortable though as they continue the breaking-in process (this time it was the non-bloody pair).
I headed home a bit demoralized. I so want to feel faster and do better; but, right now, the physical is not responsing to the mental urges. I am trying to do the runs as well as I can; but, the results lately have been off the goal. I am hoping this is just a temporary glitch and soon the slump will end and also my knee will begin improving again and coughing will go.
#1 9:04 of running; .95 miles; 9:32 pace (not bad)
#2 9:05 of running; .92 miles; 10:08 pace (doh)
#3 9:05 of running; .89 miles; 10:24 pace (doh to the third power)
#4 9:07 of running; .96 miles; 9:59 pace (well, broke 10:00 at least)
Thursday, February 4, 2010
I feel the need ... the need for semi-speed!
Another day and time for another running session.
Due to some work events, I flip-flopped some of the LA Roadrunners training and did my interval work this morning. I also took a different course, hoping some variety would help change the current doldrums.
I was back to Brooks pair #1, which got their second workout.
The plan was four 8:00 runs with 2:00 of rest/slow movement between, the intervals.
Even on the warm-up walk, my knee felt a little sore. It seems to have regressed the last week.
Still, mentally, I look forward to the intervals. I guess it is the old sprinting days; even though the pace is way slower than the old 800s and miles and 2-miles times; it feels fast! I also played around and did the sprinter arm moves for turns, which just somehow helps my mind.
I set out and did decently on #1. I did the same as #2. Run #3 was a lot harder; I started slow and just never felt comfortable. I really wanted to do better on #4 and did a bit better. I did kind of get a song in my head about half-way through, which helped. While #3 was not great, it did at least make the ends of the target range for pace (barely .... but it did!).
I was not as comfortable as the last time I did intervals; but, I at least got it done and was in the pace target range.
I am hoping my knee will get better the next few days. It looks like the Los Angeles Marathon will come before it is 100%; so, it may be a test of will ... road and distance and pain/soreness vs. crazy white guy.
I still have some things to work on improving: energy-sleep ratio, having more fun, ...
Run #1 8:05 of running 9.27 pace .86 miles
Run #2 8:04 of running 9.31 pace .85 miles
Run #3 8:19 of running 9.44 pace .84 miles (may be this is like being graded on a curve, where you can drop your worst score?)
Run #4 8:13 of running 9.35 pace .86 miles
Due to some work events, I flip-flopped some of the LA Roadrunners training and did my interval work this morning. I also took a different course, hoping some variety would help change the current doldrums.
I was back to Brooks pair #1, which got their second workout.
The plan was four 8:00 runs with 2:00 of rest/slow movement between, the intervals.
Even on the warm-up walk, my knee felt a little sore. It seems to have regressed the last week.
Still, mentally, I look forward to the intervals. I guess it is the old sprinting days; even though the pace is way slower than the old 800s and miles and 2-miles times; it feels fast! I also played around and did the sprinter arm moves for turns, which just somehow helps my mind.
I set out and did decently on #1. I did the same as #2. Run #3 was a lot harder; I started slow and just never felt comfortable. I really wanted to do better on #4 and did a bit better. I did kind of get a song in my head about half-way through, which helped. While #3 was not great, it did at least make the ends of the target range for pace (barely .... but it did!).
I was not as comfortable as the last time I did intervals; but, I at least got it done and was in the pace target range.
I am hoping my knee will get better the next few days. It looks like the Los Angeles Marathon will come before it is 100%; so, it may be a test of will ... road and distance and pain/soreness vs. crazy white guy.
I still have some things to work on improving: energy-sleep ratio, having more fun, ...
Run #1 8:05 of running 9.27 pace .86 miles
Run #2 8:04 of running 9.31 pace .85 miles
Run #3 8:19 of running 9.44 pace .84 miles (may be this is like being graded on a curve, where you can drop your worst score?)
Run #4 8:13 of running 9.35 pace .86 miles
Thursday, January 14, 2010
Dark With Sunny Intervals
Well, Wednesday came and that meant it was time to do intervals for the LA Roadrunners program. I was curious how I would do after last weekend as well as still fighting a cold and post-retreat energy lag.
I set out for Clover Park on a night run as I prefer to do the intervals on a fixed course. It actually started getting windy as I walked south, which got me thinking of the old sprinting days. The walk also doubled as my warm-up.
After drinking some water, I set out on Round 1 ... fast. Very fast, as in faster than 5K pace and slowed after checking the trusty Garmin 305 electronic conscience. I was doing pretty well indeed, some soreness in the knee, but speed was up and I felt good.
I took the now reduced slower pace rest (2:30 vs 3:00 last week as the running was up to 7:00 from 6:30) and set out again ... fast again! It felt nice to be honest; but, I slowed and kept the pace going and met targets. Yeah.
Round 3 was more of the same. My knee was not 100%; but, ti was better than last week and so were my times. This time I found a cadence to pace myself. It sounds crazy; but, "Vamos a la playa" ("We go to the beach") since that is where the Los Angeles Marathon will more or less end) somehow entered my mind and clicked and seemed to work well. It makes no sense; but, it worked ... and at this point, I will take it. My form also seemed better and I even got the thumb clicking going ... yeah!
Round 4 ... again the same! Yeah!
I finished up, stretched, watered, and headed for home enjoying the breeze and remembering the Servite days. I was not running on the balls of my feet like back then; but, it felt fast at least.
In terms of British weather, it was dark; but, I felt good. This was my first positive run in a while and it indeed was "sunny intervals." The results were on target, my paces were pretty consistent, and the knee survived. Not bad.
Round 1 9:06 pace 7:04 of running time 0.78 miles
Round 2 9:12 pace 7:06 of running time 0.77 miles
Round 3 9:12 pace 7:08 of running time 0.78 miles
Round 4 9:10 pace 7:06 of running time 0.77 miles
I set out for Clover Park on a night run as I prefer to do the intervals on a fixed course. It actually started getting windy as I walked south, which got me thinking of the old sprinting days. The walk also doubled as my warm-up.
After drinking some water, I set out on Round 1 ... fast. Very fast, as in faster than 5K pace and slowed after checking the trusty Garmin 305 electronic conscience. I was doing pretty well indeed, some soreness in the knee, but speed was up and I felt good.
I took the now reduced slower pace rest (2:30 vs 3:00 last week as the running was up to 7:00 from 6:30) and set out again ... fast again! It felt nice to be honest; but, I slowed and kept the pace going and met targets. Yeah.
Round 3 was more of the same. My knee was not 100%; but, ti was better than last week and so were my times. This time I found a cadence to pace myself. It sounds crazy; but, "Vamos a la playa" ("We go to the beach") since that is where the Los Angeles Marathon will more or less end) somehow entered my mind and clicked and seemed to work well. It makes no sense; but, it worked ... and at this point, I will take it. My form also seemed better and I even got the thumb clicking going ... yeah!
Round 4 ... again the same! Yeah!
I finished up, stretched, watered, and headed for home enjoying the breeze and remembering the Servite days. I was not running on the balls of my feet like back then; but, it felt fast at least.
In terms of British weather, it was dark; but, I felt good. This was my first positive run in a while and it indeed was "sunny intervals." The results were on target, my paces were pretty consistent, and the knee survived. Not bad.
Round 1 9:06 pace 7:04 of running time 0.78 miles
Round 2 9:12 pace 7:06 of running time 0.77 miles
Round 3 9:12 pace 7:08 of running time 0.78 miles
Round 4 9:10 pace 7:06 of running time 0.77 miles
Thursday, January 7, 2010
Intervals ...
The LA Roadrunners training program for the Los Angeles Marathon entered a new phase, Phase 5, with a goal of building intensity. With it came a new mid-week workout, intervals!
So, needing somewhere to run the new sets I headed to Clover Park in Santa Monica, my original running ground back in May.
Intervals mean running hard for a set time and then taking a break/moving slower and then back to the hard running and so forth. This one called for 6 intervals of 6:30 of hard running with 3:30 breaks of walking/jogging in between the runs.
I was a bit leery with my knee and also tired from work; but, off I started. I kind of messed up the first one and really got going for about two minutes (the sprinter mentality was back) and slowed way up at the end.
After, I felt a bit dehydrated and decided I would get some water after every run as well.
It kept going on and on; I felt o.k.; but, not great. It was kind of odd running at night (as opposed to the dark and early pre-dawn); but, the star-filled sky was nice as was having a semi-track to use, even if it was concrete.
My knee was a bit troublesome on the way to the park; but, it was better while running. I think there are some factors working: endorphins and adrenaline kicking in, ligaments warming up, and just I like running. It is still nowhere near 100%; but, it was o.k. I also took two Aleves as recommended before setting out; but, now think, may be i need to take them say an hour early to get in the system.
I finished my set. I did feel a bit tired; I think the injury-week of rest hurt a little plus work. Overall, I would have liked to run a bit faster; but. I will take it at this point.
Round 1: 6:32 9.17 pace 0.7 miles
Round 2: 6:31 9.27 pace 0.7 miles
Round 3: 6:32 9.44 pace 0.67 miles
Round 4: 6.33 9.46 pace 0.67 miles
Round 5: 6:35 9.43 pace 0.68 miles
Round 6: 6:42 9.42 pace 0.69 miles
I was happy it got consistent on Rounds 3-6; I just want to raise the speed a bit, which I think knee improving would allow for (I hope!). It was a bit fun feeling a tad faster than normal, even if these times would have horrified me in school.
So, needing somewhere to run the new sets I headed to Clover Park in Santa Monica, my original running ground back in May.
Intervals mean running hard for a set time and then taking a break/moving slower and then back to the hard running and so forth. This one called for 6 intervals of 6:30 of hard running with 3:30 breaks of walking/jogging in between the runs.
I was a bit leery with my knee and also tired from work; but, off I started. I kind of messed up the first one and really got going for about two minutes (the sprinter mentality was back) and slowed way up at the end.
After, I felt a bit dehydrated and decided I would get some water after every run as well.
It kept going on and on; I felt o.k.; but, not great. It was kind of odd running at night (as opposed to the dark and early pre-dawn); but, the star-filled sky was nice as was having a semi-track to use, even if it was concrete.
My knee was a bit troublesome on the way to the park; but, it was better while running. I think there are some factors working: endorphins and adrenaline kicking in, ligaments warming up, and just I like running. It is still nowhere near 100%; but, it was o.k. I also took two Aleves as recommended before setting out; but, now think, may be i need to take them say an hour early to get in the system.
I finished my set. I did feel a bit tired; I think the injury-week of rest hurt a little plus work. Overall, I would have liked to run a bit faster; but. I will take it at this point.
Round 1: 6:32 9.17 pace 0.7 miles
Round 2: 6:31 9.27 pace 0.7 miles
Round 3: 6:32 9.44 pace 0.67 miles
Round 4: 6.33 9.46 pace 0.67 miles
Round 5: 6:35 9.43 pace 0.68 miles
Round 6: 6:42 9.42 pace 0.69 miles
I was happy it got consistent on Rounds 3-6; I just want to raise the speed a bit, which I think knee improving would allow for (I hope!). It was a bit fun feeling a tad faster than normal, even if these times would have horrified me in school.
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