today's schedule workout: 17 miles, easy pace
actual:
Sunday swim clinic saw me putting about 1200-1500 meters on the odometer first thing. Then I got out of the water, changed, ate a little bit of trail mix and started running.
mileage: 17.3miles
route: Richardson's Bay to Honolii gulch and back again. fairly flat with several very moderate and tiny climbs. Honolii gulch had some down and back up again, but mercifully it was almost all in the shade
time: 2hours 35minutes
pace: 155/17.3 = 8.95minutes/mile = 8:57/mile
pain: moved around in my legs. most persistent was left knee IT band area and left calf upper central just below the knee. feet were pretty cranky by the last 3/4 mile.
weather: sunny and awesome. 80's. Apparently it dumped rain on Richardson's for a few minutes while I was out running.
amusing moments: saw Jake Bierman of Bierman home inspections as I crossed the singing bridge on my homeward leg (he is in my business networking group). Ran into Leslie and Emma Rose just as I was 50 yards from the Richardson's parking lot. They were headed to a birthday party. Leslie said to me, "STOP RUNNING! Go swimming! It's HOT!" She cracked me up. Also ran into Erin on the beach after my run. Or rather I swam briefly, began stuffing my face with bananas, apples and trail mix and noticed Erin sitting about 25 yards away talking to someone. As I finished eating she went in for a swim so I followed her out and swam underwater until I was near her and said, "Boo!" It turns out she is also a runner so we may schedule a few mutual runs in the coming week or two.
Oh yeah. They closed A Bay yesterday afternoon an hour or two after I had my swim there. Apparently the sharks got bored at Hapuna and wanted to see if there was anyone to be eaten at A Bay. Happily I was miles away by then.
Sunday, September 7, 2008
Saturday, September 6, 2008
14 foot tiger shark says, "No you AIN'T swimming!"
Today's workout: 7 mile run, easy pace
actual: 7.6miles
pace: 8:45/mile
body complaints: left calf, left outer quad, left knee (IT band), right scapula
and yeah. seriously Hapuna Beach was closed today due to a 14 foot long tiger shark that has been hanging out in the bay the past few days. So while I ran one of my regular spots (Hapuna - Puako) I had to drive down the road a ways to A Bay (@Waikaloa) and swim there. Did another mostly arms only swim. Estimated to be 400 meters. Swam to the black and white striped buoy that is always offshore in A Bay and back to shore. And yeah while I was out there I considered how it would take the shark @ Hapuna about 3 minutes to swim down the coast, find me, and eat me, but he didn't.
Afterwards I had an ART appt in Kona w/Dr Nancy. Good stuff having your workout complaints worked on almost immediately after you're done working out.
All in all a lovely day.
actual: 7.6miles
pace: 8:45/mile
body complaints: left calf, left outer quad, left knee (IT band), right scapula
and yeah. seriously Hapuna Beach was closed today due to a 14 foot long tiger shark that has been hanging out in the bay the past few days. So while I ran one of my regular spots (Hapuna - Puako) I had to drive down the road a ways to A Bay (@Waikaloa) and swim there. Did another mostly arms only swim. Estimated to be 400 meters. Swam to the black and white striped buoy that is always offshore in A Bay and back to shore. And yeah while I was out there I considered how it would take the shark @ Hapuna about 3 minutes to swim down the coast, find me, and eat me, but he didn't.
Afterwards I had an ART appt in Kona w/Dr Nancy. Good stuff having your workout complaints worked on almost immediately after you're done working out.
All in all a lovely day.
Friday, September 5, 2008
rest day, brief swim
Friday is the rest day in the marathon training regimen I am following. So of course I went for a swim @ Richardson's Beach. Two laps, arms only, concentrating on technique. On the return leg of lap 1 I noticed that I seem to be more able to flip from side to side as I make each stroke (having your side downwards is faster than swimming with your chest parallel to the surface of the water). So I tried to pay attention to this new conciousness of flipping from side to side and began to have a somewhat surging feeling to my strokes.
I'll be interested to see my times @ the Sunday swim clinic after that brief two lap experiment of side flipping and no legs.
8 miles running tomorrow
17 miles Sunday
the right foot is angry. the left knee is merely a tiny bit sore.
I'll be interested to see my times @ the Sunday swim clinic after that brief two lap experiment of side flipping and no legs.
8 miles running tomorrow
17 miles Sunday
the right foot is angry. the left knee is merely a tiny bit sore.
Thursday, September 4, 2008
Labor Day Race Results, 3min pace run
Official Labor Day 5K Race Results show me coming in 11th with a time of 19:41. Only 3 seconds slower than the 10th finisher. The 10th finisher who ran the entire race pushing a stroller with a 1 year-old in it..... I'm just shaking my head at that one.
Today's training:
3miles @ race pace
8.3mph
overall ran for 27:51 and did 3.5 miles. That includes 3 minutes warm up @ 5mph and 2 minutes @ 6.3mph.
soundtrack: Audioslave (good heavy metal for exercise)
legs: left knee moderatly bitchy, right foot painful after the run in the area behind the middle toes and in front of the arch. Seems to be between the big toe and 2nd toe.
other oddities: yesterday after my run I noticed that I had a rash or hives on my right side abdomen near a recent abrasion scar. Today the rash/hives have spread to the right quad/groin and left groin..... weird. The only thing I can think of that I have changed in the past few days is my anti-persipirant. Time to completely clean up my diet or sumpin....
Today's training:
3miles @ race pace
8.3mph
overall ran for 27:51 and did 3.5 miles. That includes 3 minutes warm up @ 5mph and 2 minutes @ 6.3mph.
soundtrack: Audioslave (good heavy metal for exercise)
legs: left knee moderatly bitchy, right foot painful after the run in the area behind the middle toes and in front of the arch. Seems to be between the big toe and 2nd toe.
other oddities: yesterday after my run I noticed that I had a rash or hives on my right side abdomen near a recent abrasion scar. Today the rash/hives have spread to the right quad/groin and left groin..... weird. The only thing I can think of that I have changed in the past few days is my anti-persipirant. Time to completely clean up my diet or sumpin....
Wednesday, September 3, 2008
Wed run
day 3 of the marathon training.
4 miles.
36:49
slow run. never broke 7.3mph
ran on the treadmill
my legs are still sore from the race on Monday.
left ass, ham, quad, groin and knee all bitched in a minor way about how they thought it would be a much better idea to lie in a hammock while I poured beer down my gullet.
The goal for the upcoming marathon is to run in 3hrs 10minutes or less and qualify for the Boston Marathon. For months and months and months I've been doing the math and thinking that I had to run 7minute 0second miles. It turns out that I was wrong. Instead of doing the math in my head during a bike ride or while driving around in my truck I did it using a calculator and was rather surprised to see that what I really need to run is 7minutes 20seconds per mile. Yay for math errors in my favor! I took the trouble to do the math because tomorrow's training run is 3 miles at Race Pace. 7:20 boils down to 8.2mph. Which will be kind of a bear, but we'll see how it goes. And now it's off to dreamland.
4 miles.
36:49
slow run. never broke 7.3mph
ran on the treadmill
my legs are still sore from the race on Monday.
left ass, ham, quad, groin and knee all bitched in a minor way about how they thought it would be a much better idea to lie in a hammock while I poured beer down my gullet.
The goal for the upcoming marathon is to run in 3hrs 10minutes or less and qualify for the Boston Marathon. For months and months and months I've been doing the math and thinking that I had to run 7minute 0second miles. It turns out that I was wrong. Instead of doing the math in my head during a bike ride or while driving around in my truck I did it using a calculator and was rather surprised to see that what I really need to run is 7minutes 20seconds per mile. Yay for math errors in my favor! I took the trouble to do the math because tomorrow's training run is 3 miles at Race Pace. 7:20 boils down to 8.2mph. Which will be kind of a bear, but we'll see how it goes. And now it's off to dreamland.
swim - n - run
Our equipment for work didn't arrive in time so I took the morning off and went swimming @ Richardson's Bay. Did four laps between the beach and the reef. Wasn't terribly fast and spent most of my time concentrating on technique.
In the afternoon I did about 25 minutes on the treadmill. It was supposed to be a 40 minutes tempo workout, but I was pretty beat from the race on Monday and decided that discretion was the better part of valor and stopped early. My left knee has felt a touch bitchy since the race and the muscles in that leg were complaining moderately during the run. Pace was 5mph (12 minutes/mile) except for the three minutes that I ramped up to 7mph and back down again.
I still haven't seen any official race results from Monday so..... i'll post that info when I see it.
Other noteworthy item is that I pissed off my pulled ass muscle a little bit when I did my sprint to the finish during the race. I really must remember to keep the effort level dialed down a few notches from "all out" regardless of what I am doing. Otherwise this pain in my ass just isn't going to heal....
In the afternoon I did about 25 minutes on the treadmill. It was supposed to be a 40 minutes tempo workout, but I was pretty beat from the race on Monday and decided that discretion was the better part of valor and stopped early. My left knee has felt a touch bitchy since the race and the muscles in that leg were complaining moderately during the run. Pace was 5mph (12 minutes/mile) except for the three minutes that I ramped up to 7mph and back down again.
I still haven't seen any official race results from Monday so..... i'll post that info when I see it.
Other noteworthy item is that I pissed off my pulled ass muscle a little bit when I did my sprint to the finish during the race. I really must remember to keep the effort level dialed down a few notches from "all out" regardless of what I am doing. Otherwise this pain in my ass just isn't going to heal....
Monday, September 1, 2008
Big Island Road Runners Labor Day 5K/10K
Today I formally began training for the Sacramento Marathon. I'm using Hal Higdon's website and doing the advanced II schedule. Starting late of course so I jumped ahead to week 8.
Since today was supposed to be a 3 mile run it was very convenient that the Big Island Road Runners were holding their 5K/10K road races today. 5K is just barely more than 3 miles so I ran that race. I'm not sure of my exact time (I'll post it once I get race results), but it was somewhere around 19:20-19:30 for 5K. I came in somewhere around 10th overall and might have even been the first finisher in my age group. Once I have official results I will modify this post.
Assuming for the moment that I ran the race in 19:20 then I was able to do 6:22:53/mile. Which makes me pretty happy. :)
Since today was supposed to be a 3 mile run it was very convenient that the Big Island Road Runners were holding their 5K/10K road races today. 5K is just barely more than 3 miles so I ran that race. I'm not sure of my exact time (I'll post it once I get race results), but it was somewhere around 19:20-19:30 for 5K. I came in somewhere around 10th overall and might have even been the first finisher in my age group. Once I have official results I will modify this post.
Assuming for the moment that I ran the race in 19:20 then I was able to do 6:22:53/mile. Which makes me pretty happy. :)
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