Jason's schedule for today had hill repeats and mine was to be 800 meter intervals. So we compromised and did 800 meter hills. Here are the stats:
Total distance - 5.75
WU - 1.35 mile, 9:26 avg pace, 157 avg HR.
#1 - .48 mile, 8:41 avg pace, 172 avg HR.
Rest - .49 mile, 10:02 avg pace, 162 avg HR.
#2 - .48 mile, 8:55 avg pace, 175 avg HR.
Rest - .49 mile, 10:02 avg pace, 164 avg HR
#3 - .48 mile, 8:45 avg pace, 178 avg HR.
Rest - .50 mile, 10:56 avg pace, 164 avg HR.
#4 - .47 mile, 8:39 avg pace, 177 avg HR.
*Finish - .99 mile, 10:35 avg pace, 170 avg HR.
*included short but steep hill on 1200 N.
Tuesday, May 22, 2012
Monday, April 30, 2012
Recovery Bike
For a strang reason I couldn't get out of bed this morning... So I meet Jason after work and we went on a bike drive. We only had an hour, thank goodness, because Ian had a game at 7. Jason told me to stay at a 140 HR on this ride. We actually rode the same course we ran on sat. So much fun to be on the bike again. My friend Mahagani has asked me to do some of her bike rides this year so I am going to get a few girls to bike regular ride during the week.
Distance - 14.25
Avg pace - 13.7 mph
Avg HR - 133
Distance - 14.25
Avg pace - 13.7 mph
Avg HR - 133
Saturday Long Run
Started out the morning an hour late. We got out the door at 8:00 and headed out the same loop as the week before. Jason was scheduled for 2 1/2 hours so this fit in with my 16 I planned. We started out on the hills first because I like to get those out of the way, I watched my heart rate and tried to keep it below 170 until we hit suncrest. I made it up most of suncrest below 180 and peaked at 184. I had trouble getting my heart rate back down to 170 through the rollers. We headed back towards Highland and AF and settled back into my rythum.
Distance - 15.50
Avg pace - 9:49
Avg HR - 175
Distance - 15.50
Avg pace - 9:49
Avg HR - 175
Wednesday, April 25, 2012
Track Workout
Went out this morning close to 5:30 am. Jason and I headed down to the High School to do our track workout. We normally run on the Jr. High track because it literally is over the fence of the backyard. But I always want to run at the High School because it is such a better track.
It is about 1.25 mile to the track so we used the run as our warm up. It was still dark and the track didn't have any lights on. I stopped just for a second to have Jason show me how to turn the light on the watch so I could keep track of my pace. I ran the same workout last Wed except at the Jr. High and it was 7ish in the evening. I did not have HR on last weeks run. I wanted to see the stats side by side because I did not think I ran well this morning.
RI HR was in zone 3, last RI HR in zone 2
There could be a few reasons for the slower paces this morning.
* This lap I did not look at the watch to track my pace at all. I just went off feel.
** I almost didn't do this lap, when I told that to Jason he said "you can do it." so I was like, "ok" and went and did it. Happy I did even though the time was on the slow side.
It is about 1.25 mile to the track so we used the run as our warm up. It was still dark and the track didn't have any lights on. I stopped just for a second to have Jason show me how to turn the light on the watch so I could keep track of my pace. I ran the same workout last Wed except at the Jr. High and it was 7ish in the evening. I did not have HR on last weeks run. I wanted to see the stats side by side because I did not think I ran well this morning.
| 18-Apr | 25-Apr | ||
| Warm Up | 19:32 | 11:02 | |
| 1 | N/A | 3:35 | 183 HR |
| 2 | 3:34 | 3:36 | 185 HR |
| 3 | 3:32 | *3:40 | 184 HR |
| 4 | 3:33 | 3:36 | 185 HR |
| 5 | 3:32 | **3:39 | 183 HR |
There could be a few reasons for the slower paces this morning.
- Today was a morning run and I have run in the evenings for the last 9 months.(that is why my consistancy is so bad, lots of distractions)
- I did not have a pacer. Last week Jason kept me on pace and this week he had a 5 mile test. I definatly do better with a pacer, this is a weakness in my running that needs attention.
- I am 3-4 days from starting my cycle. Ugh...
* This lap I did not look at the watch to track my pace at all. I just went off feel.
** I almost didn't do this lap, when I told that to Jason he said "you can do it." so I was like, "ok" and went and did it. Happy I did even though the time was on the slow side.
Monday, April 23, 2012
4 Mile Recovery
Because of inconsistency and lack of improvement to my running, I have redeticated myself to my heart rate training. I will run 3 recovery runs a week, anywhere between 4-6 miles. I will also run one day of interval training, one tempo run, and one long run.
I sat down with Jason last night and recalculated my HR zones. Keeping my Max HR @ 194 and figuring my resting HR @ 55. This gave me a base aerobic zone from 155-165.
I got up this morning at 5:00 am and went out to run the 4 mile loop. I only looked at HR and tried to stay in good form and maintain a high cadence. The tempature was pleasant and I could smell lilacs everywhere. It made me think of my mother, which is another reason I enjoyed this morning's run.
Stats:
Distance - 4.18
Avg Pace - 11:24
HR - 159
I sat down with Jason last night and recalculated my HR zones. Keeping my Max HR @ 194 and figuring my resting HR @ 55. This gave me a base aerobic zone from 155-165.
I got up this morning at 5:00 am and went out to run the 4 mile loop. I only looked at HR and tried to stay in good form and maintain a high cadence. The tempature was pleasant and I could smell lilacs everywhere. It made me think of my mother, which is another reason I enjoyed this morning's run.
Stats:
Distance - 4.18
Avg Pace - 11:24
HR - 159
Tuesday, May 24, 2011
Girls Weekend, May 21-23 2011
I can't miss an opportunity to hike in Zion National Park
We didn't have much time, so we hiked a short hike to "Hidden Canyon" Love it....
Tuesday, May 10, 2011
7 mile loop
I received a call at work today that Ian rolled his ankle playing basketball at recess. This is the second sprain in two weeks. He wanted me to come wrap his ankle with the ace bandage, so I finished a few things at work and came home.
Since I was home early, I thought I would get me run done before the boys got out of school. I ran the 7 mile loop, it was sprinkling just a bit when I started out. I headed out into a head wind and up hill, like always. The temp was not to cold, it was just the strong wind.
I could feel the fast miles in my legs from yesterday so I started out slow and walked up two hills. Once I turned to run south I had a tail wind and I was WAY to hot. I was glad to turn east again and have the cross wind back.
Ran 7.5 miles in 1:11
avg Hr 177
Max Hr 188
Since I was home early, I thought I would get me run done before the boys got out of school. I ran the 7 mile loop, it was sprinkling just a bit when I started out. I headed out into a head wind and up hill, like always. The temp was not to cold, it was just the strong wind.
I could feel the fast miles in my legs from yesterday so I started out slow and walked up two hills. Once I turned to run south I had a tail wind and I was WAY to hot. I was glad to turn east again and have the cross wind back.
Ran 7.5 miles in 1:11
avg Hr 177
Max Hr 188
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