Swim and a Run

Did my ~450 yard swim yesterday - felt great, I even feel like I'm getting the breathing a little. Today I did a short ~3 mile run. Both workouts were on the very easy side of the scale - but still count for a total of ~8 miles. Thursday I'll do the longest of the long runs in: 13 miles - just the jog into work + the 3.5 miles around bluff point. I'll take it pretty easy.

Also of note, I've bought a pair of Asics 2120s- mainly for the increased arch-support. They feel good so far.

Tuesday Tempo Run

Update: Today I planned on doing 2x(3 miles) at a moderate tempo pace. I started and ended with 1-mile easy warm-up/cool-down, and did 3 miles (~7:26 pace) and 2.5 miles (7:33 pace) separated with a 1/2 mile easy. Total distance was 8 miles.

Reminder: Run a 5-mile tempo run today! Do the swim later in the week. Also, maybe try the Westerly run Wednesday night.

10 Miles, 100% Humidity

Uggh. Felt like death out there. I did 10 miles at a 8:20 pace, not counting the 8 minutes of walking breaks I took to keep from passing out (which, if counted would put my pace up to around 9:10). I did 2 mile splits: 8:08, 8:07, 8:12, 8:31 and 8:43. That felt like the worst training run I can remember. I'm very fatigued now. Maybe it was the cereal and beer dinner I had last night. I should probably go for pasta from now on. Anyway, totals for the week are ~15 miles.

Swim Number Two

I did another ~650 meter swim in the sound today before lunch. Felt great, although I feel a bit water logged now. There is a story in RW about Running Therapy in which people score their moods before and after a workout/run, and today is another great example of how it can improve mood.

Using my 6x conversion, today's workout covers ~5 more miles.

5 Mile Tempo Run in Jersey

This morning I did my 5 mile tempo run in Jersey. I knew it would be tough getting going so I did the first 2 miles at an 8:00 min/mile pace, then picked-up the last three at sub-7:30s, for an average of 7:39 min/mile. The weather was mercifuly cool and the tempo pace felt good, since I hadn't done something that fast in a few weeks.

Swim Conversion

I couldn't remember my swim/run/bike conversions - so I'm going to assume that it's ~6. That would imply that my ~650 meter swim is roughly equivalent to a 2.4 mile swim. This works out well, since the round-trip run is ~2.6 miles - so my aggregate workout is ~5 miles. I know, it's completely made-up, but it helps when comparing apples to oranges.

In any event, my upper-body feels pretty worked over after my Jorge push-ups (46), 3 miles of kayaking and 0.4 miles of swimming in a 24 hour period.

Long Run Into Work

This morning I did my run into work: 9.5 miles at a 8:23 pace. The weather felt hot, and my feet will probably never forgive me. If this keeps up, I may have to bag the New Haven 20K on Labor Day.

For the week, that is (4 + 4.5 + 9.5) ~ 18 miles.

Celebrate the 4th with a Track Workout.

Did my celebratory 6x1000s yesterday. Each was run in ~4:05 min. which I think is slightly over a 6:30 pace. Weather was nice, workout felt fairly easy.

Significance Run

I had thought today would be a routine maintenance run, and for the most part it was. However, after thinking about it, today (1) marks the beginning of my 20K training, (2) provides a good start to the week, (3) Is my first training run of the month of July. Not a bad Monday run after all.

I ended up doing ~4 miles at a pretty easy (~8:15) pace. I would've jumped into the sound and done some laps, but I didn't bring in my swimsuit. It ended up being a solo run: Jotham (vacation), Larry (experiment), Tingly (injured) and Waller (MIA), but the day was beautiful, so I have no complaints.

Tomorrow I'm planning on intervals and later in the week I'll be running either to or from work to really rev-up my distance training.