Distance: 8.2 kilometers (5 miles)
Time: 40 minutes
Surface: asphalt/concrete
Weather Conditions: cool, overcast, 70s, morning run
Location: Miraflores/Barranco, Lima, Peru
Comments: I actually had planned my off day for today but I swapped it out 'cause I got busy yesterday with some work. I also did a lot of walking after my long run on Thursday so it seemed like a good idea to cut back.
Stretched pretty good and held myself down to a slightly reduced pace on the front end and pushed it a touch on the back. Which worked pretty well, giving me my usual pace but not the usual amount of tired. If fact, I felt pretty strong and prepared the whole way.
No aches and pains other than a tightness in my right calf. I haven't been doing stretches for my calves that much so I'll add it to the pre-run regimen.
Saturday, August 19, 2006
Thursday, August 17, 2006
Training Run
Distance: 8.6 kilometers (5.3 miles)
Time: 43 minutes
Surface: asphalt/concrete
Weather Conditions: chilly, overcast/misty, 50s, morning run
Location: Miraflores/Barranco, Lima, Peru
Comments: Tried running a limited reverse split - doing the second half of the run at a faster pace than the start. To do that I set a route in my mind and concentrated on accellerating at certain points. It wasn't fancy and probably not much of difference but it was a start.
Before setting out I stretched pretty good. My left leg is a lot tighter than my right and particulary the hamstring. I have been lax in post-run stretching and it is clear that has got to change soon.
Once on the road I held back at first and just tried to keep a steady rhythm. The weather has turned chilly - it was the first time I could see my breath while running - but that means it's perfect for running. By halfway I was at my regular pace and feeling pretty strong. For the last third or so I cranked it up a bit and finished a lot earlier than I thought I would (I was shooting for the hour range).
No aches or pains today. I crashed pretty hard yesterday so it is clear the miles are wearing on me. But I got a lot of rest and I also loaded up on calories and nutritious goodness since it was SANCOCHADO WEDNESDAY! (I can always tell if I am having a good week of running cause I clean off the repast with no problem.) As a result, I felt I had everything I needed for this run while I was out there.
Time: 43 minutes
Surface: asphalt/concrete
Weather Conditions: chilly, overcast/misty, 50s, morning run
Location: Miraflores/Barranco, Lima, Peru
Comments: Tried running a limited reverse split - doing the second half of the run at a faster pace than the start. To do that I set a route in my mind and concentrated on accellerating at certain points. It wasn't fancy and probably not much of difference but it was a start.
Before setting out I stretched pretty good. My left leg is a lot tighter than my right and particulary the hamstring. I have been lax in post-run stretching and it is clear that has got to change soon.
Once on the road I held back at first and just tried to keep a steady rhythm. The weather has turned chilly - it was the first time I could see my breath while running - but that means it's perfect for running. By halfway I was at my regular pace and feeling pretty strong. For the last third or so I cranked it up a bit and finished a lot earlier than I thought I would (I was shooting for the hour range).
No aches or pains today. I crashed pretty hard yesterday so it is clear the miles are wearing on me. But I got a lot of rest and I also loaded up on calories and nutritious goodness since it was SANCOCHADO WEDNESDAY! (I can always tell if I am having a good week of running cause I clean off the repast with no problem.) As a result, I felt I had everything I needed for this run while I was out there.
Tuesday, August 15, 2006
Training Run
Distance: 13.5 kilometers (8.4 miles)Time: 71 minutes
Surface: asphalt/concrete
Weather Conditions: cool, overcast, 70s, noon run
Location: Miraflores/Barranco, Lima, Peru
Comments: After yesterday's disaster I decided to cut back the pace and add the miles. Because when in doubt, stick with what you do best.
Because of the achy knees - which didn't feel very happy this morning at all - I made it a point to stretch out pretty good beforehand and wear the strap on the left knee. Between that and the shorter stride I tried to stick to I didn't seem to have much problems.
The run went pretty well. I carbed up last night and put in some pre-run calories as well so I had all the reserves I needed to get through it. I probably should have carried a water bottle but oh well.
All in all, I am a much happier, yet tired, runner today.
Monday, August 14, 2006
Training Run
Distance: 2.7 kilometers (1.67 miles)
Time: 13 minutes
Surface: asphalt/concrete
Weather Conditions: cool, overcast, 70s, afternoon run
Location: Miraflores, Lima, Peru
Comments: Well, that was a disaster. I got to just past the 10 minute mark and was completely sucking wind. I gave it up at about the 12-13 minute mark because I figured it wasn't worth wearing myself out and aggrivating the ache in my knee.
My suspicion is that by not eating too well yesterday, I limited my ability today. While I felt strong enough to get through the thing there just wasn't that 'umph' there to do the run. At this point, there is no need to push it.
The knee issue is starting to worry me. It is achy but not painful, per se. It may be this faster pace causing the problem so I am going to try and do a longer run much slower tomorrow to see how it does. And hello ice.
Time: 13 minutes
Surface: asphalt/concrete
Weather Conditions: cool, overcast, 70s, afternoon run
Location: Miraflores, Lima, Peru
Comments: Well, that was a disaster. I got to just past the 10 minute mark and was completely sucking wind. I gave it up at about the 12-13 minute mark because I figured it wasn't worth wearing myself out and aggrivating the ache in my knee.
My suspicion is that by not eating too well yesterday, I limited my ability today. While I felt strong enough to get through the thing there just wasn't that 'umph' there to do the run. At this point, there is no need to push it.
The knee issue is starting to worry me. It is achy but not painful, per se. It may be this faster pace causing the problem so I am going to try and do a longer run much slower tomorrow to see how it does. And hello ice.
Training Run
Distance: 4.5 kilometers (2.8 miles)
Time: 22 minutes
Surface: asphalt/concrete
Weather Conditions: cool, overcast, 60s, morning run
Location: Miraflores, Lima, Peru
Comments: Started out pretty good but found myself pushing it more than I probably should. The idea was to put in a 45-minute run at about my usual 8-minute-mile pace but I was clearly doing better than that. I kept it up to about the 20-minute-mark and then asked myself "What the heck am I doing?"
So I cut it short at just short of the 22 minute mark and brought it in. The plan is to head out again this afternoon and put in a pretty good 22-minute follow-up to get a feel of two-a-days.
The left knee was gimpy a bit at the start and the left quad on the outside - IB region - was tight when I was walking it in. Not good.
Time: 22 minutes
Surface: asphalt/concrete
Weather Conditions: cool, overcast, 60s, morning run
Location: Miraflores, Lima, Peru
Comments: Started out pretty good but found myself pushing it more than I probably should. The idea was to put in a 45-minute run at about my usual 8-minute-mile pace but I was clearly doing better than that. I kept it up to about the 20-minute-mark and then asked myself "What the heck am I doing?"
So I cut it short at just short of the 22 minute mark and brought it in. The plan is to head out again this afternoon and put in a pretty good 22-minute follow-up to get a feel of two-a-days.
The left knee was gimpy a bit at the start and the left quad on the outside - IB region - was tight when I was walking it in. Not good.
Sunday, August 13, 2006
Week Wrapup
Distance: 34 kilometers (21 miles)
Time: 2 hours 50 minutes
Comments: A pullback week that turned into a recovery week for real. My efforts early in the week, although much less than normal, took a lot out of me and, as the week went on, I found myself overtired.
So I took an extra day off and moved my long run up a day to get an extra day off after it as well. The result was a damn good run to finish the week with.
I seem to be gravitating to an 8 minute mile pace. Obviously, that's training pace. I don't really know what my race pace is yet. This is not bad but I would like to be at 7:30 per mile by the time I run the marathon. That means I need to start doing some speed work.
No real injury issues. My knees were achy most of the week but not on the long run so I assume it was from the 2 hour run with the hills from the week before. I will be more conservative about hill work from now on.
With the marathon training looming less than a month away I want to play around with a few workout things to see if I think I can integrate them into my final schedule which is still under construction. This week will be the laboratory for that.
I would like to get in a good hill day - if my knee allows it - and a good speed day - if my energy levels allow it. Otherwise it will be just regular running and tallying up the miles.
Time: 2 hours 50 minutes
Comments: A pullback week that turned into a recovery week for real. My efforts early in the week, although much less than normal, took a lot out of me and, as the week went on, I found myself overtired.
So I took an extra day off and moved my long run up a day to get an extra day off after it as well. The result was a damn good run to finish the week with.
I seem to be gravitating to an 8 minute mile pace. Obviously, that's training pace. I don't really know what my race pace is yet. This is not bad but I would like to be at 7:30 per mile by the time I run the marathon. That means I need to start doing some speed work.
No real injury issues. My knees were achy most of the week but not on the long run so I assume it was from the 2 hour run with the hills from the week before. I will be more conservative about hill work from now on.
With the marathon training looming less than a month away I want to play around with a few workout things to see if I think I can integrate them into my final schedule which is still under construction. This week will be the laboratory for that.
I would like to get in a good hill day - if my knee allows it - and a good speed day - if my energy levels allow it. Otherwise it will be just regular running and tallying up the miles.
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