Early afternoon
5 miles on the treadmill in 40:15.
First 3.23 miles done at 8:30-9:00 pace. Final 12:00 done at tempo. 1.77 miles covered.
Workout comments: Again, with the insane heat wave that the Philadelphia area has been having the past couple of days, even working out in the safety of the fitness center offers little comfort. I was drenched halfway through the workout, and I could sense other people staring at me, which wasn't fun. I'm at a crossroads as to feel embarrassed by how much I sweat, or to feel condescension because other people are putting out such little effort in the gym.
I tried to focus on my form at least several times throughout the run and especially towards the end of the tempo. However, I should really get analyzed by someone in the near future, because my effort to avoid heal-striking may be causing me to overcompensate and land too much on the balls of my feet, instead of landing relatively flat footed. This may be where the added leg fatigue has been coming from recently.
Showing posts with label Tempo. Show all posts
Showing posts with label Tempo. Show all posts
Thursday, July 8, 2010
Saturday, May 15, 2010
Road Cycling
It has been such a great May this year. With the exception of a few days of rain here and there, the weather has been cool, sunny and pretty much perfect. For the last few years it seems that Spring is becoming less and less of a season and more of brief transitional period between Winter and Summer. It always seemed that one day we were having snow or freezing rain and then next the temperature was pushing past 80F. What's even better is that the rain we have been getting is sticking to the weekdays, leaving the weekends open for anything.
Anything for me was a trip out on my road bike, something I have neglected over the past year. The great thing about Conshohocken is that my house is literally a stone's throw away from the Schuylkill River Trail, a mostly paved section of trail that runs parallel to the Schuylkill River from the Art Museum in Philadelphia all the way out to Oaks, where is joins with the Perkiomen Trail and continues even further west. I can take the trail until it makes this transition and pick up a solid 10 miles before turning home. I kept things relatively light, just trying to make myself comfortable during the ride. On the turnaround, I threw in a 9 minute tempo ride, courtesy of Crossfit Endurance. Since the speed and distance function on my bike computer is temporarily disabled, I relied on my iPhone to track the data. The best thing about this is that I can ride solely based on feel. The bad thing is that sometimes you "feel" like you are riding a lot faster than you actually are. In 9 minutes I only managed 3.1 miles, according to my GPS, which to make myself feel better I will assume is slightly off.
For the day, about 21.2 miles in 84 minutes.
Anything for me was a trip out on my road bike, something I have neglected over the past year. The great thing about Conshohocken is that my house is literally a stone's throw away from the Schuylkill River Trail, a mostly paved section of trail that runs parallel to the Schuylkill River from the Art Museum in Philadelphia all the way out to Oaks, where is joins with the Perkiomen Trail and continues even further west. I can take the trail until it makes this transition and pick up a solid 10 miles before turning home. I kept things relatively light, just trying to make myself comfortable during the ride. On the turnaround, I threw in a 9 minute tempo ride, courtesy of Crossfit Endurance. Since the speed and distance function on my bike computer is temporarily disabled, I relied on my iPhone to track the data. The best thing about this is that I can ride solely based on feel. The bad thing is that sometimes you "feel" like you are riding a lot faster than you actually are. In 9 minutes I only managed 3.1 miles, according to my GPS, which to make myself feel better I will assume is slightly off.
For the day, about 21.2 miles in 84 minutes.
Monday, February 15, 2010
70 min tempo run
Workout: 70 min tempo run (85%)
Took the Vibrams out again despite some soreness in my calves from the interval workout I did with them on Saturday. I thought the soreness would dissipate within the first few miles of the workout as they had a chance to loosen up. But you can't really mask a problem you're having with your feet, legs, hips, or back while you are wearing these things. Without the cushioning of normal modern running shoes, you simply have nowhere to hide. I found myself gingerly easing downhill, while uphills felt almost a welcome reprieve. I figured I would take the SRT for the last few miles home starting at Hart's Lane, but the path was still snow covered. Luckily, there was a snowmobile path that had been worn down earlier this week and I found it made for a perfect running trail. The packed snow made for a perfect cushioned break from the asphault, and after rubbing some snow on my exposed calves, they started to feel great. Only took about 8 miles to work out the tension, but I'll take what I can get.
Although I was open to the idea of a tempo run today, it just wasn't happening. My calves were too sore at the start of the run to consider pushing the pace for any longer than 10 minutes. I may have to start working these Vibrams into the training plan more gradually.
Equipment: Ipod, running hat, sunglasses, 16 oz. Accelerade, Vibrams, tech shirt and fleece top, mesh shorts.
Took the Vibrams out again despite some soreness in my calves from the interval workout I did with them on Saturday. I thought the soreness would dissipate within the first few miles of the workout as they had a chance to loosen up. But you can't really mask a problem you're having with your feet, legs, hips, or back while you are wearing these things. Without the cushioning of normal modern running shoes, you simply have nowhere to hide. I found myself gingerly easing downhill, while uphills felt almost a welcome reprieve. I figured I would take the SRT for the last few miles home starting at Hart's Lane, but the path was still snow covered. Luckily, there was a snowmobile path that had been worn down earlier this week and I found it made for a perfect running trail. The packed snow made for a perfect cushioned break from the asphault, and after rubbing some snow on my exposed calves, they started to feel great. Only took about 8 miles to work out the tension, but I'll take what I can get.
Although I was open to the idea of a tempo run today, it just wasn't happening. My calves were too sore at the start of the run to consider pushing the pace for any longer than 10 minutes. I may have to start working these Vibrams into the training plan more gradually.
Equipment: Ipod, running hat, sunglasses, 16 oz. Accelerade, Vibrams, tech shirt and fleece top, mesh shorts.
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