Running Summary Oct. 5th – 11th 2014

This week I ran 41.8 miles. I won’t be talking about the 5k on Sunday. If you are interested the in-depth post can be found here. It took several days to feel good on my normal runs. I wouldn’t have thought a 5k would have left me so sore. For the next few weeks I won’t be doing any speed work just keeping my distance up.

I’ve been thinking of starting to run commuting in the spring. So on Saturday I did an 11.58 mile run into work. The run went well considering the hills. The run into work is no problem, the full distance will be a little over 6 miles. The run home starts with over a mile of hill with almost 500 ft of elevation gain. Luckily run commuting will give me an 8 hour break between runs unlike this test.

Sunday:

Distance:  3.1 Miles
Total Time: 21:18 Min
Average Pace: 6:52 Min

Monday:

Distance:  6.01 Miles
Total Time: 49:57 Min
Average Pace: 8:19 Min
Mile Splits: 8:23, 8:06, 8:19, 8:10, 8:18, 8:34

Tuesday:

Distance:  3.02 Miles
Total Time: 24:36 Min
Average Pace: 8:09 Min
Mile Splits: 8:50, 7:52, 7:54, 7:58

Wednesday:

Distance:  6.09 Miles
Total Time: 49:50 Min
Average Pace: 8:11 Min
Mile Splits: 8:14, 8:13, 8:08, 8:16, 8:19, 7:55

Thursday:

Distance:  6.01 Miles
Total Time: 49:24 Min
Average Pace: 8:13 Min
Mile Splits: 8:25, 8:09, 7:56, 8:34, 8:14, 8:02

Friday:

Distance:  6.02 Miles
Total Time: 47:21 Min
Average Pace: 7:52 Min
Mile Splits: 8:13, 7:51, 7:41, 7:50, 7:55, 7:40

Saturday:

Description: Test run to work and back. The mile plus hill on the way home is hard but doable.
Distance: 11.58 Miles
Total Time: 1:46:09 Min
Average Pace: 9:10 Min
Mile Splits: 8:50, 7:29, 9:06, 9:33, 9:13, 9:49, 10:10, 10:37, 9:20, 7:54, 9:21

Posted in Fitness, Running Tagged with:

First 5k in a Long Time

Burien Brat Trot Logo Sunday October 5th I ran my first 5k in at least 12 years. The Burien Brat Trot was a lot of fun (as fun as running hard for 3.1 miles can be). The race had several beer gardens, bratwurst stands, ice cream stands, and tons of activities for kids. According the the race website all proceeds went to the Highline Schools Foundation.

In addition to my Wife, Salli, and I running our friends Dustin, and Michael also ran.  My 2 boys, Hunter and Noah, watched from the side with Grandpa Talmadge and Grandma Karen. I hope exposure to exercise and races will make a lasting impression on our kids showing them that fitness can be fun and a little competition is good.

Left to right: Salli (wife), Me, Dustin, Michael

Left to right: Salli (wife), Me, Dustin, Michael

The race went really well. The winding course was a harder than I thought it would be. My first mile split around was 6:55. My second mile was closer to 7 minutes I think. I tried to press the last mile even with the strong desire to stop around 2.5 miles. In the end my chip time was 21:18 a 6:52 min/mile pace. I came in 20th overall and 4th in my age group. I’m happy with my results, but I still have lots of room for more training.

According to the McMillan charts I should be able to hold a 6:23 pace. Even if my speed didn’t increase I can see being able to hold that pace as my weight continues to drop (currently 179 pounds) and my stamina improves. A 5k in 15 minutes never seemed so close yet far away. I’ve improved a lot in the last few months but thinking of dropping another 6 minutes off my time is overwhelming. I’m looking forward to the challenge and plan to push my 33 year old body till I stop improving.

The race results can be found here.

Posted in Fitness, Running Tagged with: , ,

Running Summary Sept. 28th – Oct. 4th 2014

This week was the week before my first 5k in a long time. I still wanted to get my mileage in but didn’t want to push too hard so I cut out my speed work for the week. The Burien Brat Trot 5k we ran was on Sunday October 5th. In order to feel rested for the race I took Friday the 3rd off and did just a light run with strides on Saturday the 4th. I did doubles Tuesday – Thursday to get my mileage in. With my doubles I was able to get 42.6 miles for the week and still get my rest day before Sunday’s race. Overall it was a good week. Except to see a quick post about the 5k soon because I don’t want to wait a week to share the details.

Sunday:

Distance:  4.11 Miles
Total Time: 34:32 Min
Average Pace: 8:24 Min
Mile Splits: 8:14, 8:29, 8:23, 8:21

Monday:

Distance:  7.13 Miles
Total Time: 59:39 Min
Average Pace: 8:22 Min
Mile Splits: 8:36, 8:10, 8:09, 8:21, 8:26, 8:24, 8:26

Tuesday:

Distance:  4.01 Miles
Total Time: 32:37 Min
Average Pace: 8:08 Min
Mile Splits: 8:50, 7:52, 7:54, 7:58

Distance:  6.01 Miles
Total Time: 46:19 Min
Average Pace: 7:43 Min
Mile Splits: 8:02, 7:35, 7:34, 8:00, 7:35, 7:29

Wednesday:

Distance:  4.12 Miles
Total Time: 38:33 Min
Average Pace: 9:22 Min
Mile Splits: 9:43, 9:25, 9:10, 9:06

Distance:  6.05 Miles
Total Time: 50:32 Min
Average Pace: 8:22 Min
Mile Splits: 8:38, 8:10, 8:14, 8:31, 8:09, 8:22

Thursday:

Distance:  4.10 Miles
Total Time: 36:07 Min
Average Pace: 8:49 Min
Mile Splits: 9:21, 8:45, 8:25, 8:41

Description: Last strong run before 5k on Sunday.
Distance:  4.01 Miles
Total Time: 30:30 Min
Average Pace: 7:37 Min
Mile Splits: 7:42, 7:28, 7:47, 7:29

Description: Cool down right after 4 mile run.
Distance:  1.01 Miles
Total Time: 8:58 Min

Friday:

Rest

Saturday:

Description: Easy run with 4 or 5 strides.
Distance: 2.03 Miles
Total Time: 18:22 Min
Average Pace: 9:02 Min
Mile Splits: 8:57, 9:06

Posted in Fitness, Running Tagged with:

September 2014 Summary

In September I ran a total of 193 miles at an average pace of 9:01 min/mile.  My mileage for September was nearly 40 miles more than my August mileage. I can tell I’m still getting stronger and my endurance is improving. I’m really happy to see my average pace dropping. Hopefully my average pace for October is sub 9 minute pace.

So far this year I’ve run over 650 miles. It was a slow start (January and February were under 18 miles for the month). But the last several months my running has really improved. I’m now running 6 days a week and I’m able to recover much quicker. If I can maintain my current mileage I should pass 1000 miles by December.

September 2014
Total Miles: 193 Miles
Avg. Pace: 9:01 min/mile

August 2014
Total Miles: 153.6 Miles
Avg. Pace: 9:18 min/mile

Posted in Fitness, Running Tagged with:

Running Summary Sept. 21th – 27st 2014

It was a rainy week and I had to do several treadmill runs. Not a fan of trying to do speed work on a treadmill. I aways feel like I’m going to shoot off the back of the treadmill if I miss step. My total mileage for the week was 43.0 miles.

Sunday:

Rest

Monday:

Distance:  6.01 Miles
Total Time: 46:44 Min
Average Pace: 7:46 Min
Mile Splits: 7:59, 7:41, 7:38, 8:01, 7:30, 7:49

Tuesday:

Description: 15 x 200 between 38 – 42 seconds.
Distance: 6.30 Miles
Total Time: 56:02 Min

Wednesday:

Description: Running on a treadmill sucks! It gets really hot and sweaty
Distance:  6.10 Miles
Total Time: 51:30 Min
Average Pace: 8:27 Min

Thursday:

Description: Speed work on treadmill also sucks! Last set was slower because I was dripping sweat everywhere, so hot! 400 recovery between reps and 800 between set. 400 @ 5:46 pace 800 @ 6:00 pace 1200 @ 6:22 pace 1200 @ 6:37 pace 800 @ 6:22 pace 400 @ 5:46 pace
Distance:  5.50 Miles
Total Time: 53:43 Min

Distance: 3.04 Miles
Total Time: 27:06 Min
Average Pace: 8:55 Min
Mile Splits: 9:11, 8:57, 8:35

Friday:

Distance: 6.03 Miles
Total Time: 49:33 Min
Average Pace: 8:13 Min
Mile Splits: 8:08, 7:53, 7:59, 8:31, 8:23, 8:23

Saturday:

Description: Ran on dirt trails in the Des Moines creek trail. About 2 miles towards the beginning and 3 miles at the end.
Distance: 10.03 Miles
Total Time: 1:40:20 Min
Average Pace: 10:00 Min
Mile Splits: 9:05, 12:03, 11:14, 10:01, 8:43, 8:32, 8:32, 11:34, 10:14, 10:06

Posted in Fitness, Running Tagged with:

Running Summary Sept. 14th – 20st 2014

This week my weekly mileage was 40.6 miles.  I didn’t do any interval work this week because I did a timed track mile on Tuesday and did a 6 mile run with a bunch of hills on Thursday. My time for the mile was 5:43.22. I am happy with the sub 6 minute time. At the end of the mile I still felt ok, I should have pushed hard.  In my head I was going for 1:25 for the first 400. My first quarter came in at 1:21.78 almost 4 seconds faster and I chickened out and pulled back for the next 2 400s. In hindsight I should have kept the pace.  For my Friday and Saturday runs I felt tired and couldn’t get into a comfortable pace. Overall the week was good.  I had strong runs earlier in the week that petered out at the end of week. Perfect timing for my rest day!

Sunday:

Rest

Monday:

Distance:  4.30 Miles
Total Time: 32:58 Min
Average Pace: 7:40 Min
Mile Splits: 7:39, 7:23, 7:47, 7:15

Description: Cool down run.
Distance:  .85 Miles
Total Time: 8:18 Min

Tuesday:

Description: Easy run doing a timed mile on the track in the PM.
Distance: 4.01 Miles
Total Time: 35:27 Min
Average Pace: 8:50 Min
Mile Splits: 8:54, 8:39, 8:55, 8:52

Description: 1 mile on track in 5:43.22. I went out a little harder than I thought I should have. I pulled back for the next 2 400s, because I didn’t want to bonk. I could have pushed harder. Next time! Splits: 1:21.78, 1:28.86, 1:27.72, 1:24.86
Distance:  3.08 Miles
Total Time: 34:03 Min

Wednesday:

Distance:  6.01 Miles
Total Time: 48:05 Min
Average Pace: 8:01 Min
Mile Splits: 8:18, 8:05, 7:49, 8:09, 7:49, 7:54

Thursday:

Description: Ran to the cove and up the first part of snake hill. Great run considering all the hills.
Distance:  6.01 Miles
Total Time: 49:59 Min
Average Pace: 8:19 Min
Mile Splits: 8:05, 7:05, 8:47, 8:58, 8:54, 8:04

Friday:

Description: Not a good run just couldn’t keep a very good pace.
Distance: 6.05 Miles
Total Time: 52:50 Min
Average Pace: 8:44 Min
Mile Splits: 8:09, 7:47, 8:33, 8:46, 9:22, 9:46

Saturday:

Distance: 10.3 Miles
Total Time: 1:33:01 Min
Average Pace: 9:01 Min
Mile Splits: 9:14, 8:37, 8:19, 9:06, 9:03, 9:22, 9:12, 8:57, 9:04, 9:13

Posted in Fitness, Running Tagged with:

Running Summary Sept. 7th – 13th 2014

This week was my highest mileage week so far at 46.7 miles.  I felt good on both my interval and on my normal workouts day. Overall the week was felt comfortable. The beginning of the week is better after my rest day and gets harder to hold a good pace at end of the week.

Sunday:

Rest

Monday:

Distance:  6.01 Miles
Total Time: 46:17 Min
Average Pace: 7:42 Min
Mile Splits: 7:55, 7:28, 7:38, 7:53, 7:47, 7:33

Tuesday:

Distance: 6.01 Miles
Total Time: 56:42 Min
Average Pace: 9:26 Min
Intervals: 6 x 1/2 mile with 2 – 3 minutes of recovery.  3:05, 3:09, 3:07, 3:13, 3:15, 3:16. I tried to keep it under 3:10 each but feel off after the 3rd interval.

Description: Run with wife and pushing a stroller.
Distance:  5.07 Miles
Total Time: 57:56 Min
Average Pace: 11:26 Min
Mile Splits: 11:24, 11:10, 11:17, 11:44, 11:28

Wednesday:

Distance:  6.01 Miles
Total Time: 48:17 Min
Average Pace: 8:02 Min
Mile Splits: 7:59, 7:52, 7:44, 8:16, 8:13, 8:09

Thursday:

Description: 15 x 200 meter on trail with a 200 – 400 meter recovery (measured with RunKeeper and marked on side of trail). All between 38 – 42 seconds.
Distance: 6.37 Miles
Total Time: 1:14:24 Min

Friday:

Description: Cut back this run because I was going to run later in the day.
Distance: 4.01 Miles
Total Time: 36:01 Min
Average Pace: 8:59 Min
Mile Splits: 8:53, 8:59, 8:52, 9:10

Description: Run with wife and pushing a stroller.
Distance:  3.24 Miles
Total Time: 37:31 Min
Average Pace: 11:34 Min
Mile Splits: 11:14, 11:45, 11:44

Saturday:

Distance: 10.0 Miles
Total Time: 1:31:26 Min
Average Pace: 9:08 Min
Mile Splits: 8:55, 8:48, 8:40, 9:24, 9:24, 9:06, 9:38, 9:15, 9:15, 9:01

Posted in Fitness, Running Tagged with:

August 2014 Summary

I just finished my weekly running summary post and figured I would also do a quick post with my August running summary. In August ran a total of 153.6 miles at an average pace of 9:18 min/mile. This was a huge increase in mileage from July’s 77.2 miles. Overall the mileage increase went very smooth. I can tell I’m getting stronger and my endurance has really improved.

Total Miles: 153.6 Miles
Avg. Pace: 9:18 min/mile

Posted in Fitness, Running Tagged with:

Running Summary Aug. 31th – Sept. 6th 2014

Total mileage for the week was 41.4 miles. Still pressing on several runs and started to do 2 speed works a week. My 400 interval work on Thursday was cut short because of time and my hamstrings started to get tight. The tight hamstrings caused me to dial back the distance and intensity of my Friday and Saturday runs.

Sunday:

Rest

Monday:

Distance:  6.28 Miles
Total Time: 50:37 Min
Average Pace: 8:04 Min
Mile Splits: 7:59, 7:27, 7:29, 8:11, 8:40, 8:26

Description: Run with wife and pushing a stroller.
Distance:  2.80 Miles
Total Time: 30:07 Min
Average Pace: 10:45 Min
Mile Splits: 10:42, 10:46

Tuesday:

Distance: 6.15 Miles
Total Time: 54:04 Min
Average Pace: 8:47 Min
Intervals: 15 x 40 sec with .25 mile recovery run. (40 secs what my estimate of about a 200m for the pace I wanted.)

Wednesday:

Distance:  6.01 Miles
Total Time: 47:53 Min
Average Pace: 7:58 Min
Mile Splits: 8:07, 7:44, 7:53, 8:17, 8:00, 7:45

Description: Run with wife and pushing a stroller.
Distance:  2.61 Miles
Total Time: 30:06 Min
Average Pace: 11:33 Min
Mile Splits: 11:21, 11:25

Thursday:

Description: 10 x 1/4 mile on trail with a 2-3 min recovery (measured with RunKeeper and marked on side of trail). Goal was 1:28 – 1:32 seconds.
Distance: 6.02 Miles
Total Time: 1:02:25 Min
1/4 Mile Splits: 1:28, 1:24, 1:30, 1:28, 1:28, 1:30, 1:30, 1:22, 1:30, 1:32

Friday:

Description: Took it easy and cut back to 5 miles because of sore hamstring.
Distance: 5.13 Miles
Total Time: 45:57 Min
Average Pace: 8:58 Min
Mile Splits: 8:55, 9:02, 8:54, 9:15, 8:42

Saturday:

Description: Took it easy again and cut back to 6 miles because hamstring was still tight.
Distance: 6.37 Miles
Total Time: 59:03 Min
Average Pace: 9:17 Min
Mile Splits: 9:39, 9:21, 9:41, 9:23, 8:10, 9:26

Posted in Fitness, Running Tagged with:

Running Summary August 24th – 30th 2014

Total mileage for the week was 39.9 miles. I started to press on several runs and I have a better program to increase my stamina at speed. Overall it was an ok week.

Sunday:

Rest

Monday:

Description: Run with wife and pushing a stroller.
Distance:  2.34 Miles
Total Time: 29:19 Min
Average Pace: 12:31 Min
Mile Splits: 12:36, 12:38

Description: 8 x 400 workout at the track with a 400 walk/jog recovery. Goal was 85 seconds but I was feeling really good and picked it up for the last 3 400s.
Distance: 4.98 Miles
Total Time: 52:39 Min
400 Splits: 1:20.64, 1:21.08, 1:21.35, 1:20.50, 1:20.33, 1:15.03, 1:18.62, 1:17.88

Tuesday:

Distance: 6.17 Miles
Total Time: 57:07 Min
Average Pace: 9:15 Min
Mile Splits: 8:59, 9:03, 9:23, 8:59, 9:39, 9:33

Wednesday:

Description: Run with wife and pushing a stroller.
Distance:  2.61 Miles
Total Time: 31:19 Min
Average Pace: 11:59 Min
Mile Splits: 11:51, 12:07

Thursday:

Description: Run plan was 2 faster mile in the middle of my 6 mile run. But RunKeeper messed up and had me running all over. I think my mile interval (2 and 4) times are some what right but I can’t trust the distance and some of the other mile times.
Distance: 6.01 Miles
Total Time: 45:25 Min
Average Pace: 7:33 Min
Mile Splits: 8:17, 6:42, 8:43, 6:17, 7:32, 7:49

Friday:

Description: Run plan was to press for the whole run but I’m not use to running sub 8 pace for 6 miles. I stopped after 3 miles and started another activity for the return 3 miles.
Distance: 3.01 Miles
Total Time: 23:00 Min
Average Pace: 7:39 Min
Mile Splits: 7:59, 7:23, 7:36

Distance: 3.19 Miles
Total Time: 27:32 Min
Average Pace: 8:37 Min
Mile Splits: 8:59, 8:32, 8:09

Description: Run with wife and pushing a stroller. RunKeeper GPS screwed up for my first .75 mile. I edited my run to match what my wife’s RunKeeper had.
Distance:  4.08 Miles
Total Time: 48:05 Min
Average Pace: 11:47 Min

Saturday:

Description: Run in the rain. I was shooting for a pace between 7:45 and 8:15. I got burnt out holding too close to 7:45 for the first few miles. Not a bad run overall wish I could have paced myself better.
Distance: 7.54 Miles
Total Time: 1:04:21 Min
Average Pace: 8:32 Min
Mile Splits: 8:35, 7:59, 7:41, 9:08, 8:51, 9:06, 8:18, 8:44

Posted in Fitness, General, Running Tagged with: