Workout 6/13: Michael

Workout: "Michael"
3 Rounds for Time of:
800m Run
35 Back Extensions
35 Sit-ups
(Time: 24:50)

*Not so good. This workout had me sucking air big time this morning. I think I took those 800s at a pace that was a bit fast for me. I was trying to estimate my pace based on previous runs, but I most definitely overshot. The final two 800s were killer, and I had to take small breaks during it. I was bummed with that, but now I know that the pace needs to be reeled in a bit. It wasn't meant to be a Time Trial 800, so I'll learn from my mistake.

Note: I think I've found my big event for next year...

Workout 6/5: 5k @ 80%

Have I ever mentioned how much I love summer? I was listening to a radio program this morning, and the host was complaining about summer and how winter is so much better because you can prepare for the weather by throwing on more clothes before you go outside. His complaint about summer was there's nothing you can do when it's hot and humid. For me, that's not a big deal. Yeah, sweating is sort of gross, but I'd much rather sweat than shiver. I'd much rather wear t-shirts and shorts than three layers of sweaters. I'd rather be outside than stuck inside. I'd rather have the fans on than the furnace. So, here's to summer!

This morning's run was in summer-like humidity. We are supposed to see our first 90-degree temperatures this week, so it's time to break out the shorts and prepare for a summer of fun.

Morning Workout: 5k @ 80%
Goal Pace: 9:21/mile
Actual: 3.06 miles in 27:09.68 (8:52/mile pace)

*Again, too fast! Cursed pacing! I think by the end of the summer I'll have a grasp on pacing.

Workout 6/2: 5k @ 90%

Pacing, pacing, pacing...it's tricky! Yes, having been a runner for awhile now, I have always heard about the importance of pacing and training at levels that are not 100% all the time. But I never took the time to literally figure out how to pace. Training calendars usually say, run at 75%. Or run at 90% of your marathon pace. Well, I was lazy when it came to this, so I figured I'd run a "slow" pace or a "medium" pace on those runs. Finally, I have enough data to accurately figure out a targeted pace. But by no means have I mastered it. As you will see today, my legs don't know what a certain effort should feel like. So today, when my legs were a bit tired between miles 1 and 2, I should have known I was going to be over the prescribed pace.

Workout: Run 5k at 90% of your 5k PR.
5k PR = 24:15 (Pace: 7:49/mile)
90% = 26:40 (Pace: 8:42/mile)
Actual Run: 24:54 (Pace: 8:08/mile)

*Glancing at my watch on the last stretch was evidence enough that I needed to slow down drastically so that I wouldn't break a PR on this run. But it's impossible to reduce yourself to a shuffle or walk when you've been going a certain pace. So I figured a lesson had been learned, and I'd apply it to my next paced run.

Workout 10/20

This morning was my final long run before the Grand Rapids Marathon. It felt good to wake up early and head out into the darkness to conquer the end of marathon training. The friendliness quotient has deteriorated greatly since the spring. In case you have forgotten, the friendliness quotient is caluculated by the number of responses to the familiar morning greeting. Before the sun rose, that percentage was at 20%. After the sun rose, people became much more friendly. The sun has an amazing effect on people's moods. Thank God for the sun and the Son!

Run: 8 Miles (1:08.27, 8.33/mile pace)

Workout 7/20

Since when did mid-range runs start feeling like long runs? Either way, today was a good day! The morning air was crisp and cool. The sun rose up among puffy clouds. No bugs were flying in my teeth. And my legs drove me all they way to the finish. I tried to make this run a pace run, and it turned out to be a perfect morning for that attempt. By the way, in case you're curious, I filled out my profile for Team M3 yesterday (that photo is not of me!). Please feel free to take a look at it and check out this awesome volunteer opportunity for next year's Chicago Marathon.

Friendliness Quotient: 100% (9 out of 9). YEAH! Chicagoans ROCK!

Run: 8 miles (1:08.06, 8:30/mile pace)

Workout 7/13

Funny how the week can start out with a good luck day (7/7/07) and end with a superstitious bad luck day (Friday the 13th). But that has little to do with my workout, which was everything except bad. Today's run was a PACE run, meaning that I was to run the distance at my GOAL PACE for the marathon. Since I want to run as fast as, if not faster, than George W. Bush, my goal pace is to run each mile under 8 minutes and 35 seconds. If you notice, I like to post my pace for most of my training runs. This keeps me focused on this goal. So today's run was a success. Just check out the pace! Wow, that took a lot of focus.

Run: 7 miles (58.35, 8.22/mile pace)

If I can keep that up, I would run the marathon in 3:39.16...sounds nice! We'll see!