traveled to CA on Monday. as usual travel is a pain in the ass, but imagine how much more of a pain in the ass it was back in the days of sailing ships.
ran 4x400 today. I have no proper idea what the pace was like as I wasn't running on a proper 1/4 mile track and wasn't keeping track of my interval times. If you glued the 400's together they might have resembled a sub-6 minute mile. Psoas muscle slightly bitchy. will stretch twice per day from now until the race on Sunday.
Tuesday, December 2, 2008
Sunday, November 30, 2008
slacking
week ago Sunday: 4 miles in 28:14 (early morning, cool, sunny)
yesterday (aka Saturday): 4 miles in 29:15 (noon, hot, sunny)
yesterday (aka Saturday): 4 miles in 29:15 (noon, hot, sunny)
Sunday, November 16, 2008
long gap
long gap in posting....
yesterday: 10 miles race pace
sustained: 7:43 for 10 miles. 17 seconds slower than required race pace
today: 20 miles easy
sustained: 9:30 for 20 miles. things started to hurt pretty good around mile 17. unlike the last 10/20 weekend I did not have to stop and walk during this Sunday's long run.
it's unclear to me if I have an extra 17 seconds per mile to give for the full marathon distance. It will be interesting to find out in three weeks.
yesterday: 10 miles race pace
sustained: 7:43 for 10 miles. 17 seconds slower than required race pace
today: 20 miles easy
sustained: 9:30 for 20 miles. things started to hurt pretty good around mile 17. unlike the last 10/20 weekend I did not have to stop and walk during this Sunday's long run.
it's unclear to me if I have an extra 17 seconds per mile to give for the full marathon distance. It will be interesting to find out in three weeks.
Tuesday, October 28, 2008
Kona Hills workout
7 x hills
approx 3 minutes per uphill
done on dirt/gravel trails in Kona Mauka off Kaloko Drive.
some of the trails are bloody steep. I did not feel totally spent at the end of the workout. I didn't feel as if I could really do full effort running on loose, steep ground (as opposed to running on asphalt).
swam @ Kehaka Kai afterwards. Then got dinner from a hole in the wall sushi joint in Kailua town (back at the ass-end of an alley, ono grinds, mostly locals)
approx 3 minutes per uphill
done on dirt/gravel trails in Kona Mauka off Kaloko Drive.
some of the trails are bloody steep. I did not feel totally spent at the end of the workout. I didn't feel as if I could really do full effort running on loose, steep ground (as opposed to running on asphalt).
swam @ Kehaka Kai afterwards. Then got dinner from a hole in the wall sushi joint in Kailua town (back at the ass-end of an alley, ono grinds, mostly locals)
Monday, October 27, 2008
101 posts: 5.2 easy
5.2 miles, easy pace
46:45
24:48 @ 2.6miles (9:25/mile)
21:57 2nd half (8:45/mile)
8:56/mile overall
I decided to deliberately pick up the pace for the 2nd half. "pick up the pace" being a somewhat generous term in this case.
46:45
24:48 @ 2.6miles (9:25/mile)
21:57 2nd half (8:45/mile)
8:56/mile overall
I decided to deliberately pick up the pace for the 2nd half. "pick up the pace" being a somewhat generous term in this case.
leisurely suffering: 12 miles easy
12 miles
1:56:31
57minutes and change at the turn around
did the 2nd half at the same pace as the first half
1:56:31
57minutes and change at the turn around
did the 2nd half at the same pace as the first half
Saturday, October 25, 2008
6 miles, race pace
6 miles starting @ Richardson Beach Park
46:21
7:42/mile
22:10 @ the halfway point (7:23/mile)
seemed kind of tough to do that the day after a 6x800 workout, but what the heck.
46:21
7:42/mile
22:10 @ the halfway point (7:23/mile)
seemed kind of tough to do that the day after a 6x800 workout, but what the heck.
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