This morning, I ran further than I ever have before in a single workout. I trekked 15.6 miles (about 25K) with an average pace of about 10:21 / mile.
What did I learn? Giving yourself an extra 30 seconds per mile can make a HUGE difference in how you feel. Two weeks ago, I ran 13.1 miles, setting the pacer on my forerunner at 10:00/mile. I made it, but I was EXTREMELY tired when I was done. I didn't feel like I could go another step. Today, I set the pacer at 10:30/mile. After almost 16 miles, I felt like I could go a little farther if I had to. Since my "race" isn't until October, there's no point in pushing myself too hard right now.
For those who might be curious about my split times, here you go:
Mile #1: 10:41
Mile #2: 10:47
Mile #3: 10:04
Mile #4: 10:14
Mile #5: 10:02
Mile #6: 10:00
Mile #7: 10:06
Mile #8: 10:14
Mile #9: 10:28
Mile #10: 10:19
Mile #11: 10:26
Mile #12: 10:16
Mile #13: 10:57
Mile #14: 09:59
Mile #15: 10:26
I think I could have managed 20 miles at this pace -- during mile 14 (my fastest), I actually walked for about 15 seconds while Jenelle brought me some gatorade (thanks, sweetie!). The weather was a bit chilly this morning, but it was perfect for running. I didn't get dehyrdrated at all, and I wasn't drenched in sweat when I got home (yeah, pretty picture there).
Estimated calories burned: 2250. That's over half a pound.
Sunday, April 24, 2005
Saturday, March 26, 2005
Top Speed
I've been fighting a cold for the past few days, but I woke up this morning feeling fairly well. After resting both Thursday and Friday, I decided to make an attempt to set a new personal best for a 5K run. For those not in the know, a 5K run is five kilmeters, which is about 3.11 miles. Prior to today, my best outdoor 5K run was at the Roma 5K last July (27:20.6). My best treadmill 5K mark is 24:58.
I set the "Virtual Training Assistant" on my Garmin Forerunner at a pace of eight minutes per mile, which translates to a 5K time of 24:51. If I could keep up with the little runner on the screen, I would be successful.
Mile One
I was out of the gate in a hurry -- perhaps too much of a hurry. I didn't realize it at the time, but for the first quarter mile, I was running at almost 10 miles an hour, which is a six minute per mile pace. I slowly settled back down into a reasonable pace that I could hopefully keep for the rest of the run. I reached the one-mile marker in 7:13. A NEW RECORD! This is the fastest mile I have ever run.
Mile Two
I continued south on 90th street almost to highway 11, turning around when I had about a mile and a half to go. I felt a cramp in my side starting to develop, but it wasn't enough to slow me down. I finished the second mile in 7:52. At this point, I knew that I had a lead of about a minute on my personal best. So, as long as I didn't "crash" in the final mile, I would emerge victorious.
Uh, what's a "crash"?
I don't know, exactly. It's a term I've read about in articles about running, and some of the runners I've talked to at the SCJ fitness center have used it. Apparently, a "crash" is when your body basically gives up, and you can't go much faster than an easy walk. Thankfully, I haven't experienced one yet.
Mile Three
I've run outside for the past few weekends. One thing I've noticed is that a strong wind blows from west to east. As I turned to head west back home, I was concerned that a strong wind might cause my pace to slow signficantly. The wind, combined with a slight uphill grade, can sometimes make things rather difficult. Today, however, was not a problem at all. There wasn't much wind at all, and the energy and excitement of breaking a personal record kept me going. I finished mile three in 8:02.
The Finish
When my forerunner read "-28 feet to go", I stopped the timer. I didn't really have an idea of what my final time was, except that it was definitely faster than 25 minutes. I switched the display to show the total time, and I was thrilled to read:
Could I have gone even faster? Maybe, maybe not. I definitely started too fast, so I didn't have much energy left for a burst of speed at the end. One thing's for sure -- if I keep exercising regularly, I'll be in good shape to break 23:30 at this year's Roma 5K in July.
I set the "Virtual Training Assistant" on my Garmin Forerunner at a pace of eight minutes per mile, which translates to a 5K time of 24:51. If I could keep up with the little runner on the screen, I would be successful.
Mile One
I was out of the gate in a hurry -- perhaps too much of a hurry. I didn't realize it at the time, but for the first quarter mile, I was running at almost 10 miles an hour, which is a six minute per mile pace. I slowly settled back down into a reasonable pace that I could hopefully keep for the rest of the run. I reached the one-mile marker in 7:13. A NEW RECORD! This is the fastest mile I have ever run.
Mile Two
I continued south on 90th street almost to highway 11, turning around when I had about a mile and a half to go. I felt a cramp in my side starting to develop, but it wasn't enough to slow me down. I finished the second mile in 7:52. At this point, I knew that I had a lead of about a minute on my personal best. So, as long as I didn't "crash" in the final mile, I would emerge victorious.
Uh, what's a "crash"?
I don't know, exactly. It's a term I've read about in articles about running, and some of the runners I've talked to at the SCJ fitness center have used it. Apparently, a "crash" is when your body basically gives up, and you can't go much faster than an easy walk. Thankfully, I haven't experienced one yet.
Mile Three
I've run outside for the past few weekends. One thing I've noticed is that a strong wind blows from west to east. As I turned to head west back home, I was concerned that a strong wind might cause my pace to slow signficantly. The wind, combined with a slight uphill grade, can sometimes make things rather difficult. Today, however, was not a problem at all. There wasn't much wind at all, and the energy and excitement of breaking a personal record kept me going. I finished mile three in 8:02.
The Finish
When my forerunner read "-28 feet to go", I stopped the timer. I didn't really have an idea of what my final time was, except that it was definitely faster than 25 minutes. I switched the display to show the total time, and I was thrilled to read:
Could I have gone even faster? Maybe, maybe not. I definitely started too fast, so I didn't have much energy left for a burst of speed at the end. One thing's for sure -- if I keep exercising regularly, I'll be in good shape to break 23:30 at this year's Roma 5K in July.
Wednesday, February 23, 2005
Tired and Energized...
That's how I felt on Monday night after spending over two hours on a treadmill. I successfully completed a half marathon! I ran about 12 miles at a pace of 9:22/mile. After that, I slowed down the treadmill to a steady walk for a couple of minutes to regain enough strength to complete the rest of the distance (13.1 miles total). I haven't run since then, but I'll probably do a few miles sometime tomorrow.
Things are looking good for me to continue training and run a marathon sometime in October. The Milwaukee Lakefront Marathon is on Sunday, October 2, and the Chicago Marathon is on Sunday, October 9. There's also one in Portland around the same time.
MILWAUKEE
Pro: Not too many people.
Con: Not super-exciting.
CHICAGO
Pro: Lots of excitement and tons of people cheering you on.
Con: Tons of people running alongside you.
PORTLAND
Pro: Amazing scenery.
Con: Lots of hills.
Right now, I'm leaning towards the Milwaukee Marathon because it's the closest. We'll see if my opinion changes in the next few weeks.
Things are looking good for me to continue training and run a marathon sometime in October. The Milwaukee Lakefront Marathon is on Sunday, October 2, and the Chicago Marathon is on Sunday, October 9. There's also one in Portland around the same time.
MILWAUKEE
Pro: Not too many people.
Con: Not super-exciting.
CHICAGO
Pro: Lots of excitement and tons of people cheering you on.
Con: Tons of people running alongside you.
PORTLAND
Pro: Amazing scenery.
Con: Lots of hills.
Right now, I'm leaning towards the Milwaukee Marathon because it's the closest. We'll see if my opinion changes in the next few weeks.
Tuesday, December 21, 2004
Running on Full
It has been about eleven months since I began regularly hopping on a treadmill a few times a week. My goal back then was to lose a little weight. My goal on Sunday was to run farther than I ever had before -- specifically, 15 kilometers (about 9.3 miles). I originally wanted to complete this task on the streets near my place of residence, but anyone who took a step outside would understand my decsion to do it on the treadmill instead. I clocked in at 1:22:58, which is a pace of 8:54 / mile. This is about the pace at which I ran the Roma 5K back in July. Granted, running on a treadmill is easier than running outside, even when the weather is perfect. On a treadmill, the impact on your knees is smaller, and you can hold on to the side rails to catch your breath if you're getting tired (I did that several times during the last mile or two). In any case, I'm excited that I was able to complete a 15K, and I'm still determining what challenge I'll take on next.
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