Thursday, January 31, 2008

5 x 4 minute Intervals Today

First time in a long time for this workout. I suspected they would be a little slow and they were. I did the first 3 in the 6:40-6:50 range. The last 2 were more in the 7:00 range. I've slipped a bit - no swim in 2 weeks and only 2 runs/week - but that's part of dealing with the winter plague. The next few weeks I'm going to try and get back into my system and I may add a 3rd run the 2 weeks heading into the Kelly's Pace Hare Hop.

Tuesday, January 29, 2008

Maintenance Run

Did 4.2 miles today - same as last Thursday, but only a 1 mile tempo. I would've done more, but was crunched for time. I've fallen off my Monday-Wednesday-Friday (run-swim-run) pattern with some work/home/stomach bug issues. I'll have to get back on track next month.

Hi-tek has the 'run to end stroke' on Feb. 17th - a Sunday. Which makes me wonder if that's correct - the last few years this has been during the week. Still - something to look forward to if true: run, beer at the harp and hound. The next possible race would be the Kelly's Pace Hare Hop on March 2nd.

Thursday, January 24, 2008

Moderate Tempo Run

So today I went out for my first run since I've been feeling better (total stomach flu = 1 week, still managed 2 runs!) - but I wasn't feeling particularly well today either due to residual effects of the stomach thing, or the Tylenol PM from last night. I did a short loop - 4.2 miles in 34 minutes, including 20 minutes 'fast' which I'm guessing covered about 2.7 miles - but that's a big time guess. I'm calling it a tempo run, because it fit the description of comfortably hard - although it's nowhere near where I want to be running those.

Monday, January 21, 2008

Another Slow Go

Today I did 5+ miles at a pretty slow pace on a treadmill at the Y. I did the first mile slowly: ~9:30, then did the next 3.75 miles at a better -more normal pace (about 31 minutes) and actually did a decent cool down. I always have more trouble on the treadmill - maybe the treadmill hills are harder than the real hill, or maybe the winter flu's correlate well with the treadmill work? Hopefully I'll be back out later this week.

Sunday, January 20, 2008

Stomach Bug

I've managed to log 2 workouts: swim Wednesday and a 4.3 mile slow run with Larry Friday. After the swim, I felt kinda sick and had a lot of trouble sleeping. Thursday was a tough day at work, but I felt marginally better Friday and made it out after some prompting. Come Saturday, both my wife and I had a stomach bug - presumably the one that's been going around. My stomach still feels like Jello, but I'm much less tired today, so hopefully this thing is almost done running it's course.

Monday, January 14, 2008

Almost 45 Minutes

Today Larry and I did ~5.5 miles in 44:30 - which I'm guessing is ~8:30 min/mile pace. Not the best, but a decent base run. The weather was cold and windy, but not horrible. My left foots PF is coming back a little.

Thursday, January 10, 2008

Bluff Point Intervals

Today I did intervals at Bluff Point. The goal was to do 5x4 minutes, and I think I did most of them, although I quit one after about 3 minutes - the last minute was up a steep grade (the middle part of the figure 8 loop I do) - and I stopped because I didn't want to kill my back. The min/mile splits are: 6:50, 6:25, 6:08, 8:04 (some tough up-hill) and 6:58. It felt good to get to Bluff Point, I hadn't been very good about going there recently. Tomorrow is suppose to have some wind and rain - so I'm glad I made it out today.

Last night I did another 2/3 mile in the pool. This felt hard, like I skipped a week (which I did).

RIP Sir Edmund Hillary.

Monday, January 07, 2008

12K Today

Beautiful day so I decided to get an hour in (58:30) over 12K - I was inspired by Dan Browne's schedule - for just under 8:00 min/miles. I actually did 2 loops around the UConn Avery Point campus. The run felt great, but I feel like crap now.

Friday, January 04, 2008

COLD, Cold cold

This week was cold, and I had a cold. I missed my swim (due to being sick), but made it out today with Larry for a lazy Friday run. We did 4.36 miles at a pace just under 9 min/mile. I always wonder if runs like that do more harm than good.