Did you run today?

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Permalink Reply by Jim Brennan on March 7, 2010 at 7:29pm

Ran the Pot of Gold 5K in Lexington. I forgot how hard you have to run in a 5K. Great weather finally. I got to run in shorts for the first time in a long while.

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Permalink Reply by Darryl Albert on March 7, 2010 at 11:43pm

12 miles on the treadmill. I need to transition to running outside in the next couple of weeks. Looking forward to the being outside but not the first couple runs on the pounding pavement.

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Permalink Reply by Robert Hill on March 8, 2010 at 5:11am

Did 8.5 miles by the River yesterday AM...despite this hellish sinus infection. Intervall this AM

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Permalink Reply by Robert Hill on March 8, 2010 at 4:52pm

4.64 miles of interval training--7:58/mi

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Permalink Reply by Mary McManus on March 8, 2010 at 6:13pm

I did! 5 minute warm up. 35 minutes of cardio with average heart rate of 132 and peak of 160 (did a few hills) and 5 minute cool down. The weather was amazing - no hats or gloves needed! Felt wonderful.

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Permalink Reply by TRACY WILLIAMS on March 8, 2010 at 10:50pm

3/8/2010
Found 13-week HM training plan in Jan/Feb Women's Running magazine
Week 1 - long run
Target 8 mi @ 14:01-15:01 pace

5-min warmup (0.29 mi) and 5-min cooldown (0.20 mi) not included - total 6.14 mi (1:35:00)

Range was 3.5 - 4.3 mph
Treadmill @ my gym limited to 60 minutes, so I do 2 rounds
Round 1 - 3.65 mi @ 55:00
Round 2 - 2.49 mi @ 40:00

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Permalink Reply by Stephanie McLaren on March 9, 2010 at 10:05am

Ran outside for the first time since december. it was so nice. I think my lungs were a little shocked at first. ran 3.5 miles in 35:25 minutes

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Permalink Reply by Kevin Green on March 9, 2010 at 11:51am

Another nice day for a run! Powered by the sun, I ran 5 miles in 34:42, for a 6:56/mile average (7:22, 7:00, 6:48, 6:43, and 6:47). Woot!

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Permalink Reply by Todd Powers on March 9, 2010 at 7:05pm

Time for a rest day and a beer...tough run tonight. Only did 6 hard miles. I'm whooped!

On a cherry note...I did get to run in the sun :)

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Permalink Reply by TRACY WILLIAMS on March 9, 2010 at 11:30pm

3/9/2010
Continue HM training

Tempo - target 12:15 - 12:35 for 2 miles (~ 5 mph); total @ tempo 24:30 - 25:10
PLAN
1 mile walk/warmup, 1 mile @ tempo, 0.5 mile recovery, 1 mile @ tempo, 1 mile (total 4.5 miles, assummed 16:00 pace for walk/recovery - total 57:10)

MY WORKOUT
1 mile walk (3.5-3.6 mph) - ~17:00
1 mile @ tempo (4.7-4.8 mph) - ~30:30 (12:30)
0.5 mile recovery (3.0-3.3 mph) - 40:10 (9:40)
0.5 mile @ tempo (4.6-4.7 mph) - 46:46 (6:36)
0.5 recovery/cooldown (3.5 mph) - 56:47 (10:01)
Total @ tempo - 1.5 mi, 19:15

@ next tempo run, will adjust my pace so I can maintain more constant pace throughout the session.

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Permalink Reply by Darryl Albert on March 10, 2010 at 8:49am

4 easy miles last night. Beginning to like the Tuesday runs. I am no speed demon but I keep Tuesdays slower, shorter, and more relaxing. Quite enjoyable.

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Permalink Reply by Robert Hill on March 10, 2010 at 8:43pm

4.37mi in 34:40...pretty slow and painful today. Maybe I need a break.

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