Saturday, May 17, 2014

05/17/2014 Evening 4 mile run

Exactly one day after saying on this blog that I was going to start moving up the basement run I rely on from 30 minutes to 45 minutes, I go out and do a 30 minute run.  Tonight, I was presented with a choice once the kids went down to sleep.  I could squeeze in a 4 mile run outside before it got dark or I could get on the treadmill to do a 6 mile run staring at the cinder block wall in the garage.

Check, I chose the 4 mile run outside into town and back.  It took me 30:14 to finish the 4 miles.  Since I knew that I wasn't going to get the mileage I had initially intended, I decided to make a solid effort of it.  The pace breaks down to about 7:33/mile.  

I call this one a big victory, no treadmill!

Friday, May 16, 2014

05/16/2014 PM 6 mile run

As I build up the fitness, I start to set lower levels on my training.  I was thinking about this during my 6 mile run just now.  When I first pick back up after a month or two if I happen to take that long away, I generally use a 30 minute run as a baseline starting point.  This is not to say you should or to judge people starting with less or more.  It just fits.

Now that I have a stronger base, I look at the 45 minute run or the 5 miler as my base easy run.  Today, I ran a 6 mile run in about 51:00.  It felt good, fluid.  Some of the great podcasts from AthleteonFire have really been keeping me in the zone focused.  

The reason I mention the length of base runs and what not is that as you may begin to build a base, progress with your run timing and routes.  Changing up run pace, length, etc. is beneficial to your mindset, your body, and your motivational levels.

Monday, May 12, 2014

05/12/2014 AM 6 miler with interval hill sprints

It is beautiful outside.  It's sunny, 80 degrees and I just killed a good workout.  I ran a 6 mile run with interval hill sprints infused.  I started with a set of 5 sprints up a short, steep hill.  It is about 50 yards from bottom to top.  After the five sprints, I ran a mile at about 8:15ish/mile.  After the mile, I did another set of the hill sprints.  I did this a total of 6 miles and 6 sets of 5 hill sprints.

My total workout was about 56 minutes.  It was 6 miles and 30 sprints up the hill.  I hope to get in a second jog this evening, gaining some mileage to bank for the week.  It has been a couple strong weeks in a row and I want to continue to build as the weather has seemed to turn the corner.