Marathon Training - Tempo Run - 12.75 miles
I am a little over two weeks away from the Las Vegas Marathon, where I hope to run a qualifying time for the Boston Marathon. I feel like my training has been going very well, and my running coach continues to tell me that I am progressing on or ahead of plan. I know I can finish the distance, and I know I can run much faster than my race pace (7:29/mile) for short and mid-distance runs. But I have a nagging concern that I won’t be able to run the distance at the race pace.
After discussing this concern with my coach, she encouraged me to trade out some of my planned speed sessions for some more race pace or slightly faster than race pace (say tempo pace) longer distance runs. Today was one of those runs. Read the rest of this entry »
Workout:
- Type: Run
- Date: 11/16/2007
- Time: 15:52:08
- Total Time: 1:33:08.00
- Average Heart rate: 163
- Max Heart rate: 173
- Calories: 1460
- Distance: 12.75 miles
- Average Pace: 7:18.49/mile
- Max Pace: 7:00.07/mile
Filed under: Run, marathon, marathon training, run, tempo run
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7 Mile Tempo Run @ 6:48/mile
Did a “quick” 7 mile extra-tempo run tonight. I wanted to run 10 miles at about 7:15/mile , but I didn’t have time. So I decided to run shorter distance faster.
I didn’t get a negative split, because my 3.5 miles out was at about a 6:42/mile pace. On the way home I had one mile at an event 7:00 and one at 7:02… but I was able to run last mile fastest at 6:29/mile.
Unfortunately I wasn’t able to make this a full out, no stops run, as I had a couple of traffic lights that caught me, and 2 short stops at a water fountain. These stops were all off clock. But the good news is, no bio breaks were needed. 
Workout:
- Type: Run
- Date: 11/14/2007
- Total Time: 00:47:45.00
- Distance: 7.02 miles
- Average Pace: 6:48.16/mile
- Max Pace: 6:29.19/mile
Filed under: Run, marathon, run, speed training, tempo run
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Last Long Run Before Vegas
I need to write up the details of this run. It was a good run… but it was afterall 24 miles.
Headlines:
- Ran the first 12 miles with the Sweat365 Half Marathon running group, mostly with Michele, who complained most of the run that we were running too fast.
- First half had an average time of 8:19/mile.
- Negative-splitted, and brought average down to 8:15/mile… but last mile wasn’t the fastest. In fact, the last half was challenging. But I got it done and got my negative split.
- Didn’t drink enough electrolytes on the run, and started cramping up in my calves after the run. But was fine after about 20 minutes.
In prep for Vegas I think I want to do some thinking about how to stack my splits so that I can run each mile progressively faster. If I start at around 8:00/mile… and work down toward an average of 7:30… what will I have to run at which miles.
Workout:
- Type: Run
- Date: 11/11/2007
- Total Time: 3:18:00.00
- Distance: 24 miles
- Average Pace: 8:15.19/mile
Filed under: Run, long run, marathon, run
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When Nature Calls, You Better Have An Answer!
I will admit it. I am not sure I belong in the endurance athlete fraternity. Sure, I’ve completed two Ironman distance triathlons. I’ve ridden three double-century bike rides, including one on a fixed gear bike. I’ve done a lot of things that many people say are amazing or impressive.
But I am jealous of a special breed of athletes. Those athletes that really push themselves to the limits of physical capabilities and social expectations. I don’t know how I would really respond if I was forced to lay it all on the line… If I was really at my limit in a win or lose situation and I got the call… the call of nature. Would I have an answer?
Workout:
- Type: Run
- Date: 11/07/2007
- Time: 06:50:00
- Total Time: 1:07:37.00
- Average Heart rate: 160
- Max Heart rate: 171
- Calories: 1080
- Distance: 9.5 miles
- Average Pace: 7:07.05/mile
- Max Pace: 6:41.79/mile
Filed under: Boston Marathon, Run, bodily functions, call of nature, marathon, nature break, run, tempo run
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Commute To/From Work
Rode my fixie to and from work today.
- 26 miles to work, 1:30.
- 5 miles home (I caught a bus for most of the ride), 20 minutes
Workout:
- Type: Cycle
- Date: 11/05/2007
- Total Time: 1:50:00.00
- Distance: 31 miles
- Average Speed: 16.91 mph
Filed under: Cycle
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Dairy Free No More!
This weekend I decided to test out my Dairy free diet by shocking my system with an over dose of dairy. It started innocently enough… I had a cracker at a school parents party on Friday night that turned out to have “butter milk” in it. I thought I maybe seemed a little more congested on Saturday morning, but it was only a small cracker… could I really be that sensitive to dairy?
Filed under: dairy detox, dairy free diet, food, nutrition, respiratory congestion
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Commute to Grocery Store to buy CHEESE!
My youngest and I took a short ride down to the local grocery story to buy ingredients for dinner tonight. She loves to ride the bike… I love to not drive the care for a short 2 mile trip each way. I also really enjoy taking her on errands because she really enjoys being helpful.
Workout:
- Type: Cycle
- Date: 11/04/2007
- Time: 16:00:00
- Total Time: 00:30:00.00
- Distance: 4 miles
- Average Speed: 8 mph
Filed under: Cycle
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Commute on Funny Bike
I’ve decided I’m going to switch the funny bike out to be a fixed gear. This bike is just so wicked cool looking… switching it to a fixed gear bike will drive the fixie crowd crazy.
Workout:
- Type: Cycle
- Date: 11/03/2007
- Time: 14:00:00
- Total Time: 00:30:00.00
- Distance: 6 miles
- Average Speed: 12 mph
Filed under: Cycle, Shogun Kaze, fixed gear, fixie, funny bike
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Easy Run
Workout:
- Type: Run
- Date: 11/03/2007
- Time: 08:00:00
- Total Time: 1:40:55.00
- Distance: 11.01 miles
- Average Pace: 9:09.62/mile
Filed under: Run
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Dairy Free for 1 Month
Yep, it’s been one month since I decided to start a dairy free diet. So how’s it been going? Well, the good news is I didn’t have any of the really scary dairy detox symptoms I found described other places on the internet. I will admit that it hasn’t been easy, and there’s been some digestive issues, but nothing too unpleasant.
But the question is, has it helped any? Read the rest of this entry »
Filed under: Daughters, Diet, Fitness, Weightloss, cheese, cooking, dairy detox, dairy free diet, detox, food, respiratory congestion, withdrawal symptoms
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