April 6- April 12

WEEK 2
(total running miles = 16.9 miles)

M o n d a y

Insanity - Cardio Power and Resistance

Biking - 20 minutes on the trainer


T u e s d a y

Tempo Run - 4.90 miles 
Royal Pine to Union and back with Heartwood loop
32 F . real feel 32 F . Sunny

2 mile warm up

tempo mile - 7:22 avg pace, 6:19 best pace
tempo mile - 6:51 avg pace, 6:22 best pace

.90 mile cool down

I felt like I was running hard but my first tempo mile doesn't show it in terms of time.  I think I started out a little slower and started to build gradually instead of just taking the bull by the horns and going faster at the beginning.  Then in the middle of that mile I decided to take a different turn on the course which ended up being a little uphill.  I will have to be careful in my planning next time.  It's good to see that I did end up getting down to a 6:19 pace at some point during that mile.  I like to see the best pace time just as much as I like to see my avg pace.

Min Elevation - 6,833 ft
Max Elevation - 7,011 ft

Avg HR - 155 bpm
Max HR - 177 bpm


W e d n e s d a y

Insanity - Pure Cardio


T h u r s d a y

Long Run - 7 miles
Santa Fe Trail AFA South
50 F . real feel 47 F . Sunny

Min Elevation - 6,441 ft
Max Elevation - 6,690 ft

I had a really great run today on the Santa Fe trail.  I started out and warmed up for 2 miles.  I decided to run the next 3 miles around 8 min pace or under.  The idea was to pick it up for the middle of the run.  I like to play running games to keep myself motivated.  I decided that if my third pick up mile was slower than my second pick up mile that I would have to run another half mile at that pace.  So, I pushed it hard during the last pick up even though it was slightly uphill.  I came under by 2 seconds so I slowed it down for my last two miles.  During my last mile I noticed two girls ahead that I had passed at the beginning.  Another game I like to play is catch up.  If I see runners ahead of me I try and catch up to them.  I did end up catching those girls and ended up running my last mile a little faster than I had intended.  Still, it kept me going until the very end.  Here are my splits.

Split	Time	Distance	Avg Pace
Summary	57:48.0	6.99	8:16
1	8:34.1	1.00	8:34
2	8:25.6	1.00	8:26
3	7:58.5	1.00	7:59
4	8:02.8	1.00	8:03
5	8:01.5	1.00	8:01
6	8:34.9	1.00	8:35
7	8:12.8	1.00	8:14

I try and keep my warm up miles to around 8:30 pace.  My goal is to run my long runs at 7:40 pace like I did when I trained for my last 10K.  I think it will take me longer to get there here.  If I were running on a flat surface that pace wouldn't pose a problem but anytime I have to run uphill even if it isn't that steep, my lungs totally hate me because I can't take in enough oxygen and so my times end up being a bit slower.  I am sure over time my body will fully adapt.


F r i d a y

Insanity - Cardio Abs

No running today.  Resting my sore legs.


S a t u r d a y

Track Workout - 1000, 1000, 600, 600, 400, 400
Challenger Middle School gravel track
64 F . real feel 64 F . Partly sunny and a little windy
Shoes - Pearl Izumi Emotion


Ran with my new shoes today

5 miles total with warm up and cool down

1 mile warm up, rest between intervals, .75 mile cooldown

1000 m - 4:12 (6:37 avg pace, 5:56 best pace)
1000 m - 4:19 (6:46 avg pace, 6:20 best pace)
  600 m - 2:31 (6:39 avg pace, 6:22 best pace)
  600 m - 2:32 (6:43 avg pace, 6:02 best pace)
  400 m - 1:36 (6:21 avg pace, 5:23 best pace)
  400 m - 1:38 (6:28 avg pace, 6:09 best pace)

I strayed a bit from my original track workout intentions of doing 400m repeats and decided to follow more closely the workouts the Namban Rengo running club in Tokyo does every month.  I ran with them as much as I could before training for my last 10K and that totally helped.  I figure with the longer track intervals I will not only be training for 10Ks but possibly 10 milers and half marathons as well.  

This was a TOUGH workout today.  I don't know why I always seem to pick the windiest times of the day to run.  It didn't seem windy when I left my house but after my first 1000m interval the wind started to pick up.  The wind and the fair amount of gravel on the track made for a tough workout.  It's hard to not compare my times at 7000ft to my times at sea level.  I have decided that for now I am at least 10 seconds slower for every lap than my fastest times at sea level.

 400 m  - 10 sec slower
 600 m  - 15 sec slower
 800 m  - 20 sec slower
1000 m  - 35 sec slower

It is interesting to note that when I started adding in track workouts Sep 2012 in preparation for my 10K these were my starting times:

400 m - 1:35
600 m - 2:16 and 2:25
800 m - 3:07 and 3:14

So, I guess I shouldn't really be feeling bad about my times today since my beginning times for the 400 and 600 when training last time are pretty close to what times I ran today.  

My fastest 400 m at sea level was 1:25.  My fastest 400m at elevation so far has been 1:35.
My fastest 600 m at sea level was 2:11.  My fastest 600 m at elevation so far has been 2:31.
My fastest 1000 m at sea level was 3:49.  My fastest 1000 m at elevation so far has been 4:12.