Arie's Running Blog

Early morning run at the golf trail. It's very humid these days.

0:52:29

Same as yesterday just slightly faster.

0:50:32

Same like yesterday and the day before it. I don't mind this monotonicty but it must be a not so good way to train.

0:50:52

Ran to the tracks to do 400m repeats. I did 7 of them in: 1:34, 1:34, 1:34, 1:33, 1:34, 1:32, 1:33. Even I am surprised at how even pace they were. Rest between intervals was 200m jog and the time got a bit longer as I progressed. Ran back home from the tracks.

0:53:04

Same old same old. 45 miles for the week! Wow!

The farthest and longest I have ever ran. Planned to do 15 but felt like running more. The last 2 miles were only slightly more difficult. I was smart to start slow. I took a long ice bath afterwords.

2:18:28

Had to rest after yesterday.

Trail near my house with a little extension. Still a recovery run after my long run on Sunday.

0:57:25

Forced rest day. We had to drive to DC and back the same day. Crazy story.

Ran to the tracks to do tempo run. I did 4 miles tempo with the following mile splits: 6:58, 6:58, 6:59, 6:57. So even, I think I'm turning into a robot.

1:10:04

Trail recovery run.

0:51:08

I usually rest on Saturday but I had a forced rest day on Wednesday so I added a run today.

I ran with a new group of runners I found. The run was hard in some ways. First it was a route I never ran and this adds to the mental challenge. Second they started too fast and then we all faded and I don't like doing that. But I like the people and the route was nice for the most part.

Recovery run. I have nasty blisters on both feet around where my arch is (well I don't have much of an arch). I ran really slow and it was painful most of the time.

0:53:16

Slightly better after I popped the blisters last night. Was able to run faster. I have sponge-bob band aids on my feet.

0:52:01

Went to a loop of 1.65 to do tempo. I ran 1 loop warm up, 3 loop tempo (=4.95 miles) and another loop cool down. The splits were:

13:44 (8:19 per mile)

11:37 (7:02 per mile)

11:21 (6:53 per mile)

11:23 (6:54 per mile)

13:38

That was an awesome run. almost 5M at my 10K pace or below.

1:01:42

Trail run at easy pace.

0:50:23

Some different way to run the trail plus 4 times short steep hill repeats at the end.

0:43:19

IMPORTANT ANNOUNCEMENT:

I have registered for my first marathon!!! SunTrust Richmond VA Marathon, November 14, 2009.  Hooray!

Ran again with a group of other runners. We started pretty early 6:40am but by the time we were finishing it was close to 9 and already 80+. The major hill of the run was at mile 13 and lasted for half a mile. Needless to say I was quite tired when I was done. While running, one of the guys commented about my form saying it looks really great and it look like I am not making an effort. I was very happy to hear such a comment but I can assure you I was making a lot of effort, especially in the last 2-3 miles. The pace on average was OK but it flactuated a lot during the run. I was not happy about that.

2:13:06

6:30 AM, 6 miles at recovery pace after yesterday's 16 miler. Felt good, no pains.

0:50:25

I did 6.2 miles today with 9 times 80-100m sprints thrown randomly during the run (which was in easy pace). I don't know if this can be count as fartlek as these sprints were not done consecutively.

0:50:25

did 8.9 miles over all with a pyramid speed work. My version of it today was 2X(200m+200m jog) + 2X(400m+200m jog) + 2X(800m+400m jog) + 2X(400m+200m jog) +  2X(200m+200m jog).  I will not bother you with all the warm ups and recoveries but here are my times for the intervals:
200m:  0:42.0
200m:  0:46.3
400m:  1:34.9
400m:  1:34.4
800m:  3:18.4
800m:  3:22.2
400m:  1:36.0
400m:  1:36.2
200m:  0:44.7
200m:  0:43.2

At some point just before I started my intervals a group of like 20 highschoolers with no track etiquette came to the field. It took them a few minutes to realize that there are 8 lanes and that they do not have to walk or jog only in lane 1. The intervals were not very challenging. I think next time I do this kind of workout I will add another 800m in the middle.

1:12:10