3.11 miles easy (under 9:00/mile)
0.89 miles even easier
Total: 4.0 miles
Course: Grainger treadmill
“Hold Your Head Up” sung by Argent caused me to smile a I ran for the first time with my iPod. Smiling because I thought of Coach Jim, calling across the Wheaton College football field as I turned the curve at the 100 meter mark. Another 400. Another. Another. Form waned as energy dwindled. “Look at the scoreboard.”
Holding good form when tired: an important discipline. Metaphor for life. Lose composure, and lose the race. Good form builds efficiency, which helps endurance and speed.
So now, the first time running in a couple of weeks. I decided ahead of time to stop at four miles, no matter how good I felt.
My left calf twitched during my warm down, confirming that longer isn't better.
Lee mentioned that our running club get together in March to run a 13.1 mile course he worked out. Having not run that far in a decade (much more, really, but a decade sounds like a long enough time), I am concerned I could not finish the distance. I will give it a go, and I last only 10 miles, so be it. I have two months to increase my miles.
In unrelated news, I am thoroughly impressed by Mr. Perngsa of Thailand.
Peng finishes marathon
Bangkok Post
RATCHABURI : Thailand's oldest runner, Peng Perngsa, 94, finished the Chom Bung mini-marathon in one hour, 20 minutes yesterday and vowed to run again in next year's event.
Executive Speechwriting: Corporate, Weddings, Retirement
Showing posts with label Grainger fitness center. Show all posts
Showing posts with label Grainger fitness center. Show all posts
Monday, January 21, 2008
Friday, January 4, 2008
Stuck Inside These Four Walls: Four Mile PR
1 mile wu (9:31)
3 miles (22:49 - 7:36/mile)
0.60 wd
total: 4.60 miles
course: Grainger treadmill
The math said it had to happen. Comparing my four mile time to my 5K time suggested I just had to try. Yesterday, I ran four in 32:42. Today, I decided, just for kicks, to beat my 32:24 record of October 8, 2007.
That is pretty much all there is to it. 32:20. And, once again, the first mile was a pedestrian 9:31. I think with a good warmup, brief rest, I can get a 29-something in. It will take better than 7:30 miles, but it also means something slower than what I can do for 3.1 miles. First is breaking 32:00.
Four miles seems to be a snug distance for my lunch hour. That, and a pulse lowering warmdown, and a shower, and my hour is up. I have been getting in early to allow a longer time, but I would prefer to keep everything tight. This will matter as my job gets busier later this month.
The next week, my work schedule will keep me hopping and I might not get in the quality workouts I need. My distance base is still hurting, and though I am getting in workouts, none have been especially long. My mileage the last two or three months overall has been weak, and I am again ramping up.
Miles By Month
May-07 -- 66.29
June-07 -- 96.80
July-07 -- 97.23
August-07 -- 102.85
September-07 -- 91.34
October-07 -- 73.86
November-07 -- 47.03
December-07 -- 66.81
January-08 -- 9.07
3 miles (22:49 - 7:36/mile)
0.60 wd
total: 4.60 miles
course: Grainger treadmill
The math said it had to happen. Comparing my four mile time to my 5K time suggested I just had to try. Yesterday, I ran four in 32:42. Today, I decided, just for kicks, to beat my 32:24 record of October 8, 2007.
That is pretty much all there is to it. 32:20. And, once again, the first mile was a pedestrian 9:31. I think with a good warmup, brief rest, I can get a 29-something in. It will take better than 7:30 miles, but it also means something slower than what I can do for 3.1 miles. First is breaking 32:00.
Four miles seems to be a snug distance for my lunch hour. That, and a pulse lowering warmdown, and a shower, and my hour is up. I have been getting in early to allow a longer time, but I would prefer to keep everything tight. This will matter as my job gets busier later this month.
The next week, my work schedule will keep me hopping and I might not get in the quality workouts I need. My distance base is still hurting, and though I am getting in workouts, none have been especially long. My mileage the last two or three months overall has been weak, and I am again ramping up.
Miles By Month
May-07 -- 66.29
June-07 -- 96.80
July-07 -- 97.23
August-07 -- 102.85
September-07 -- 91.34
October-07 -- 73.86
November-07 -- 47.03
December-07 -- 66.81
January-08 -- 9.07
Thursday, January 3, 2008
Speed On, Pacing Through Four Miles
1 mile wu (9:31)
3 miles (7:43/mile)
0.47 miles wd
total: 4.47 miles
course: Grainger treadmill
Tell the tale of the treadmill is hard. What is distinctive? Mileage. Speed. People. Location. How I feel.
Speed, then, was today’s difference. My four miles, which included a warm-up mile, were in 32:42, just off of my 32:26 record. It is time to shut the door on 32:00.
Mile one was a careful 9:31. Last night, I was not well, and awoke tired and drained. I set my mind on four miles. Time was also at issue, as I want to return to my desk within one our. This includes leaving my desk, walking there, changing clothes, and finishing with a shower.
Got the job done, and felt better for it.
The treadmill I wanted was taken, so I lost time fiddling with the machine, trying to figure how to get it going. Tomorrow, I hope to be at it again.
3 miles (7:43/mile)
0.47 miles wd
total: 4.47 miles
course: Grainger treadmill
Tell the tale of the treadmill is hard. What is distinctive? Mileage. Speed. People. Location. How I feel.
Speed, then, was today’s difference. My four miles, which included a warm-up mile, were in 32:42, just off of my 32:26 record. It is time to shut the door on 32:00.
Mile one was a careful 9:31. Last night, I was not well, and awoke tired and drained. I set my mind on four miles. Time was also at issue, as I want to return to my desk within one our. This includes leaving my desk, walking there, changing clothes, and finishing with a shower.
Got the job done, and felt better for it.
The treadmill I wanted was taken, so I lost time fiddling with the machine, trying to figure how to get it going. Tomorrow, I hope to be at it again.
Monday, December 31, 2007
Last Run of the Old Year - 5 Miles (and then some)
5.0 varied pace
0.33 wd
total: 5.33 miles
course: Grainger treadmill
5.0 miles, with a bit more. Just myself and a couple others in the workout room. Started at 8:57 pace, and picked it up to 8:34, and varied it after that. All said 5.0 miles in 44:03, slowing down to keep my pulse in check.
My lungs loved the run. Hot in the room, and I'll need to see if there's a fan I can point my way.
Happy New Year!
0.33 wd
total: 5.33 miles
course: Grainger treadmill
5.0 miles, with a bit more. Just myself and a couple others in the workout room. Started at 8:57 pace, and picked it up to 8:34, and varied it after that. All said 5.0 miles in 44:03, slowing down to keep my pulse in check.
My lungs loved the run. Hot in the room, and I'll need to see if there's a fan I can point my way.
Happy New Year!
Friday, December 28, 2007
Gray Concrete on a Winter's Day: 5.5 Miles
5.0 varied pace
0.5 wd
total: 5.5 miles
course: Grainger treadmill
Ran facing the gray concrete as the snow fell like frosted flakes dropping from the roof. My first run at work.
Uneventful. The room was sparsely populated as holidays and the big mitigated working out at work. My own run was experimental. How do I get in a good run, and still function at work, all within an hour or so?
The general plan was five miles or 45 minutes, whichever came first. I began with an easy 9:13 mile pace, as a warm up. Picked it up to 8:35, then 8:00, and varied it for the finish, as fast as 6:39 pace. The last 0.5 of a mile was a brisk jog/walk.
Saw my colleague Norman as he left, after he hit the weights. It was strange for me, given that I see senior citizens as the majority of those at COD.
0.5 wd
total: 5.5 miles
course: Grainger treadmill
Ran facing the gray concrete as the snow fell like frosted flakes dropping from the roof. My first run at work.
Uneventful. The room was sparsely populated as holidays and the big mitigated working out at work. My own run was experimental. How do I get in a good run, and still function at work, all within an hour or so?
The general plan was five miles or 45 minutes, whichever came first. I began with an easy 9:13 mile pace, as a warm up. Picked it up to 8:35, then 8:00, and varied it for the finish, as fast as 6:39 pace. The last 0.5 of a mile was a brisk jog/walk.
Saw my colleague Norman as he left, after he hit the weights. It was strange for me, given that I see senior citizens as the majority of those at COD.
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