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Run - 2.5 miles - 12/05/2007 December 5, 2007

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Big Rain, Big Run December 3, 2007

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As Seattle is under water, I kick off week 4 and the start of unfamiliar territory. Today’s 4 mile run was the longest in a very long time. Probably haven’t run this much in 10 years. It’s only up from here…
Day started off bad with the roof leaking under the down pour, but was able to get the roofer out in a couple of hours to put in a temp fix for winter and won’t be too bad to permanently fix.

I was glad for the treadmill, as I watched the waterfront get soaked while I ran at a comfortable pace in the dry and warm gym. I think I’ll wait till spring before venturing out again unless I’m in LA again.

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Run - 2 miles November 30, 2007

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today is a run and strength training but got out late and only got the run in.

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Run - 2.5 miles November 28, 2007

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do over… November 26, 2007

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So decided since last week was a little odd, being away for most of it but still able to run, that I’d repeat the Week 2 schedule. Also since I have no run/race planned no reason I have to make a certain target date.

So week 3 begins with a 3.5 mile run. Went easy today back on the treadmill. I definitely starting to feel stronger. Today’s run was pretty easy as was last Friday’s. I can also start to feel my leg muscles starting to do something. The thighs are a little tighter in the pants and they seem stronger.

So far so good…

Workout:

Beach Run #2 November 23, 2007

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Still in LA and another beach run to close out week 2. This time it was shorter and south instead of north. Very nice run and running outside started to grow on me - who wouldn’t want to run on the beach in 70 degree weather. Problem that is not Seattle, so next week it will be back to the treadmill in my nice warm gym. When spring comes and i have longer distances i’ll probably try again outside on the local waterfront.

Workout:

Running outside - oh what fun November 21, 2007

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Running outside is such great fun… Today on the road for the holiday and committed to the program, I went out for my regular 2.5 run according to the plan. I haven’t run outside in some time and it was hard. This is not your father’s treadmill…
I thought a nice run on the beach, with the nice warm temps of So Cal, the ocean air and I nice flat beach front path, etc… Well wasn’t as pleasant as i thought i might be.

It was nice out, probably upper 60’s. The beach was sunny and there was a nice cool breeze off the ocean. Then the not so nice part, the “rolling hills”. I call them this but most would probably say “what hills”. When you run on the treadmill with incline of zero anything up or down is a “hill”.

Then there was the fact I didn’t know where i was going. I mapped out a 2.5 mile route and it seemed like it would be easy to see the turn around point - the next major light. I also timed myself based on my regular pace.. about 11mins for a mile. From the beach it was a little hard to see were the light was and i kept thinking i’ haven’t run that far cuz I must be running slower. Well turns out the time was right and ended up going a little farther then I wanted. Not much, but further.

So with the walk to and from the house plus the extra bit it probably ended up doing probably over 3 miles but 2.6 running. Overall a good run and i’ll have another chance at it on Friday, but I think I might prefer the treadmill a while longer.

Workout:

Week 2 - upping the miles November 19, 2007

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Today is the beginning of week 2 and the beginning of the mileage increase. today’s run went from 3 to 3.5 with the rest of the week the same as last.

with the holiday week might be a little off, and I might actually repeat week 2 next week.

Looks like my pace change is also helping. By running a little slower pace, I’m feeling more comfortable and although the run is hard by the end, it’s not like it’s impossible. In fact I think I could have easily run 4 miles today.

A lot to be said for working at your own pace. I understand this in yoga but coming from competitive running  in school it’s a little hard not to go out and try to “win” the race.

Workout:

Upping the milage November 12, 2007

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been wanted to increase my distances so decided to start a new program and “train” for a 10k. I don’t have a race in mind, but just want to get up to running more distance. Currently i’m only doing 4 to 6 miles a week… basically 2 miles a day (m, w, f).

So first did some research on the net for some programs and found a training program from sweat365 and one from Hal Higdon’s site:
http://sweat365.com/library/training-plans/running/10k/beginning-runner/

http://www.halhigdon.com/10ktraining/10knovice.htm.

The schedules didn’t match up exactly with the time i have during the week. Basically I wanted to have my off days on Tuesday and Thursdays when I do Yoga. Thus came up with the following which seems reasonable.

Today is the first day and today’s run was the the longest I’ve done in a long while. Decided to take it a little slower and took my pace down from 5.9 on the treadmill to 5.5. I think I might be running a little too fast a pace for were I am as it was a much more comfortable run.

So we’ll see. Today was good and Monday’s always seem to be easier for me. Wed will be the test to see how i feel.

The Program
week 1
Mon - 3m run, tues - yoga, wed - 2.5 m run, thus yoga, fri - 2m run, sat - rest, sun 40 min walk

Week 2
Mon - 3.5m run, tues - yoga, wed - 2.5 m run, thus yoga, fri - 2m run, sat - rest, sun 40 min walk

Week 3
Mon - 3m run, tues - yoga, wed - 2.5 m run, thus yoga, fri - 2m run, sat - rest, sun 50 min walk

Week 4
Mon - 4m run, tues - yoga, wed - 3 m run, thus yoga, fri - 2.5m run, sat - rest, sun 50 min walk

Week 5
Mon - 4.5m run, tues - yoga, wed - 3 m run, thus yoga, fri - 2.5m run, sat - rest, sun 60 min walk

Week 6
Mon - 5m run, tues - yoga, wed - 3 m run, thus yoga, fri - 3m run, sat - rest, sun 60 min walk

Week 7
Mon - 5.5m run, tues - yoga, wed - 3 m run, thus yoga, fri - 3m run, sat - rest, sun 60 min walk

Week 8
Mon - 6.2/10km run

Workout:

run forrest run July 23, 2007

Posted by balbert General Cardio, Run Digg! this story! Digg! this story. , 3comments

regular run cuz got a late start cuz the man is putting me down.

1/4 mile warmup
2 mile run
1/4 mile cooldown

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