Wednesday, January 28, 2009
Saturday, January 24, 2009
Thursday, January 22, 2009
Boston Training, Week 6
Tuesday - 8 mile hill workout at 8:13 pace. Good workout, piriformis still slightly sore. I was surprised at the reading on the heart rate monitor. I didn't realize how intense this workout was but the uphill readings in the early miles were 161-162 and by the final couple of hills it was more like 168-169. 161 is the high end of a lactate threshold workout and the 168 is the low end of a vo2 max workout. I guess hills really are speed work in disguise. Overall, average bpm was 152.
Wednesday - 4 mile recovery run on the treadmill at 8:52 pace. I wore the heart rate monitor and was surprised that it worked in my basement. Started in the low 120's and gradually climbed to a max of 135 during the final mile.
Thursday - 8 mile hill workout at 8:29 pace. Intentionally went out a little slower today but ended up working pretty hard by the end. Right hammie was a bit sore but loosened up after a mile or so. Piriformis only slightly sore today. Avg bpm 155, max 171.
Saturday - 12 miles at 8:29 pace, avg bpm 151. This is a recovery week so I stayed away from the hills and ran the majority of the miles on the bike path. Pretty good run. According to Pfitz, my LR avg bpm should be in the 130-148 range but I was pretty much stuck at 151-152 for most of the run. It felt OK, so I didn't sweat it. Plus, technically, this was a MLR, so there, I justified running too hard.
I've been experiencing some numbness on the bottom of my left foot for the past few days. I had it right before Columbus in October and after switching to a new shoe, the pain/numbness gradually went away. My current shoes hit 250 miles a week or two ago so I opened a new box and continued to use the old shoes for short, recovery runs (4-5 miles). The pain actually started at about the 250 mile point, but it was mild. The past few days has been the worst that it has ever been. So I'm icing and hoping for the best. It's not effecting my stride and it's not much more uncomfortable than any of my other myriad pains during runs, so I'm hoping to cruise through it but it is definitely annoying, at the least.
Sunday - 5 miles at 9:18 recovery pace, avg bpm 134. Pain/numbness in left foot was still pretty bad this morning. Pretty intense on the downhills and slight pain on the uphills. I need to figure this out and correct it.
Wednesday - 4 mile recovery run on the treadmill at 8:52 pace. I wore the heart rate monitor and was surprised that it worked in my basement. Started in the low 120's and gradually climbed to a max of 135 during the final mile.
Thursday - 8 mile hill workout at 8:29 pace. Intentionally went out a little slower today but ended up working pretty hard by the end. Right hammie was a bit sore but loosened up after a mile or so. Piriformis only slightly sore today. Avg bpm 155, max 171.
Saturday - 12 miles at 8:29 pace, avg bpm 151. This is a recovery week so I stayed away from the hills and ran the majority of the miles on the bike path. Pretty good run. According to Pfitz, my LR avg bpm should be in the 130-148 range but I was pretty much stuck at 151-152 for most of the run. It felt OK, so I didn't sweat it. Plus, technically, this was a MLR, so there, I justified running too hard.
I've been experiencing some numbness on the bottom of my left foot for the past few days. I had it right before Columbus in October and after switching to a new shoe, the pain/numbness gradually went away. My current shoes hit 250 miles a week or two ago so I opened a new box and continued to use the old shoes for short, recovery runs (4-5 miles). The pain actually started at about the 250 mile point, but it was mild. The past few days has been the worst that it has ever been. So I'm icing and hoping for the best. It's not effecting my stride and it's not much more uncomfortable than any of my other myriad pains during runs, so I'm hoping to cruise through it but it is definitely annoying, at the least.
Sunday - 5 miles at 9:18 recovery pace, avg bpm 134. Pain/numbness in left foot was still pretty bad this morning. Pretty intense on the downhills and slight pain on the uphills. I need to figure this out and correct it.
Tuesday, January 20, 2009
President Obama
Video 1 is the swearing in. Video 2 is the Inaugural Address. For the record, there were some who thought that Obama screwed up during the Oath. It was actually Justice Roberts who messed up and Obama paused and waited for him to correct himself.
Here is the text of the speech.
Sunday, January 18, 2009
Boston Training, Week 5
The week started out great. The streets around my house were plowed and I was able to do an outdoor tempo run. Beautiful. The rest of the week was terrible. I was forced to run on the treadmill on Wednesday and Thursday, which led to sore shins, as usual. Then I woke up this morning to fresh snow, which I attempted to run through. Enough bitching, here's the week.
Tuesday - 8 miles with 3 mile tempo run. Tempo miles were 7:18, 7:15, 7;13. Felt good to be running hard. Overall pace, 8:14.
Wednesday - 5 mile recovery run on treadmill at 8:57 pace.
Thursday - 9 miles on treadmill at 8:25 pace with 3.6 miles of uphill. Piriformis was pretty sore during this run, most likely a result of Tuesday's tempo run.
Saturday - 5 mile recovery run at 9:44 pace. This was my first run with a heart rate monitor and I tried to follow Pfitzinger's advice and keep my heart rate at 135 or less, to get the maximum out of the recovery run. It was tough to run that slow but managed an average beats per minute of 138.
Sunday - 13 miles at 8:58 pace. Ran the first 5 miles through snow and it was tough. It took a lot out of me, especially trying to run uphill. I decided to double back toward my neighborhood because I knew the snow plows had been through there as I was heading out. I hit the jackpot as the roads around my neighborhood were plowed, salted, and wet but clear. So I basically ran around the block for the next 8 miles, occasionally hitting the hill one street over just to mix things up a bit. I was supposed to run 17 miles today but I bonked around mile 11 and by mile 13 I did the cost/benefit analysis and decided to call it a day. Heart rate average was 145 bpm, which was spot on with what Pfitz suggested. So even though I was running at a slow pace, my body was working the equivalent of my usual 8:20ish pace.
The piriformis is still quite sore, which really sucks because I was really hoping that I was past it. But those damn tempo runs do it to me every time. I'm a little bummed out that I didn't get the 17 miler in this week but better safe than sorry. I still have 13 weeks to go.
Tuesday - 8 miles with 3 mile tempo run. Tempo miles were 7:18, 7:15, 7;13. Felt good to be running hard. Overall pace, 8:14.
Wednesday - 5 mile recovery run on treadmill at 8:57 pace.
Thursday - 9 miles on treadmill at 8:25 pace with 3.6 miles of uphill. Piriformis was pretty sore during this run, most likely a result of Tuesday's tempo run.
Saturday - 5 mile recovery run at 9:44 pace. This was my first run with a heart rate monitor and I tried to follow Pfitzinger's advice and keep my heart rate at 135 or less, to get the maximum out of the recovery run. It was tough to run that slow but managed an average beats per minute of 138.
Sunday - 13 miles at 8:58 pace. Ran the first 5 miles through snow and it was tough. It took a lot out of me, especially trying to run uphill. I decided to double back toward my neighborhood because I knew the snow plows had been through there as I was heading out. I hit the jackpot as the roads around my neighborhood were plowed, salted, and wet but clear. So I basically ran around the block for the next 8 miles, occasionally hitting the hill one street over just to mix things up a bit. I was supposed to run 17 miles today but I bonked around mile 11 and by mile 13 I did the cost/benefit analysis and decided to call it a day. Heart rate average was 145 bpm, which was spot on with what Pfitz suggested. So even though I was running at a slow pace, my body was working the equivalent of my usual 8:20ish pace.
The piriformis is still quite sore, which really sucks because I was really hoping that I was past it. But those damn tempo runs do it to me every time. I'm a little bummed out that I didn't get the 17 miler in this week but better safe than sorry. I still have 13 weeks to go.
Thursday, January 15, 2009
Well Done, Twitterverse.
This shows the power of the internet, and specifically twitter, to get information out in a heart beat. Check it out.
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