veginator

Wednesday: 5.01-mile run in the morning, 47:13, pace 9:25, splits were 10:22, 8:56, 9:01, 9:08, and 9:40, average HR 131, max 149.

In the afternoon I played 4 tough games of racquetball.

Monday: 8.2 miles, 1:21:32, splits of 10:56, 10:17, 9:52, 9:36, 9:26, 9:43, 9:40, and 10:10. Average HR 124, max 144.

Today: 20 minutes on elliptical machine, average HR about 110; 1500 meter swim.

Saturday: Slow and easy 4.21 miles, 10:40 pace, 8:58 on the last mile. Avg HR about 123, max 152.

Today: 5k race. Time 21:43, average HR 161, max 172, splits were 6:39, 6:57, 7:20, and 47 seconds for the last 1/10th. Course was flat as could be, so I had hopes of a PR today, but came up just a few seconds short.

Evening: swam 1500 meters.

Played 4 games of racquetball Wednesday.

Thursday: no workout.

Friday: Ran 2.8 miles in the morning, had to stop to let the plumber in, then ran 5.2 more a couple of hours later. First run was at an 8:57 pace, 25:03 total time, and average heart rate was somewhere around 140. Second run: 47:20, 9:05 pace, splits of 9:24, 9:23, 9:15, 9:37, and 8:01. Average HR was 137 with a peak of 161; average HR was 153 the last mile.

Played a few games of racquetball in the afternoon.

Monday: 6 miles in 51:48, an 8:37 pace. Splits were 8:54, 9:05, 8:54, 8:35, 8:45, and picked it up to 7:30 for the last mile. Average HR was about 138, max 167.

Interval training yesterday. After spending several minutes trying to set up my watch to time intervals and realizing that I couldn't get it to display the information I wanted, I gave up on that, and it didn't occur to me that I could just time them manually by hitting the "lap" button as desired, so information is very rough and involves lots of guesswork.

Did six half-mile intervals with 1/10th mile jog/walk recoveries, preceded by 1/2 mile warm-up and followed by 1/2 mile cool-down; total mileage 4.5. Warm-up half was 10:47 pace, cool-down was similar. Pace for intervals was roughly a 6:45/mile pace. Average heart rates during the intervals were high 150s for the first one and low to mid-160s for the others, with a peak heart rate of 169. Heart rate was between 110 and 130 at the lowest point during recoveries.

Weight this morning: 151.4, down from 153.6 about a week ago.

Feet felt a bit sore in the afternoon & I didn't think I'd be able to run pain-free, so I opted for a swim instead, about 1000 meters.

5k race this morning. I must not have pressed the button on my watch all the way down when we started, so I don't have heart rate or exact time data for the first mile, I just know it was somewhere in the neighborhood of 6:30-6:40. Overall time was 22:08, and splits for the two miles I did have recorded were 7:12 and 7:20. Heart rate was 163 average with a max of 178 for the 2.1 miles I have recorded, and best guess is mid-150s for the first mile.

Wednesday: Ran 1 easy (10:11) mile, and decided that my feet were still too sore to run. So, I did 18.3 miles on the bike in 1:20:28, avg speed 13.6. My heart rate monitor was acting crazy, so just taking a wild guess about average heart rate, I'd say it was between 110 and 115 (actual reading was 117 average with some periods of crazy high readings that didn't make sense).

Thursday: rest day

Friday: Rode 31.06 miles in 2:22:42, avg speed 13.0, avg HR about 116. About halfway through the ride I did a somewhat big hill six times, reaching maximum heart rates between 150 and 159. I tried to push it pretty hard, but just can't seem to get my heart rate above 160 on the bike these days, only running. I guess that means I'm in shape. Feet feel much better today than they were earlier in the week, so maybe the rest from running has done some good.

Sunday: Did 6.4 easy miles; 1.4 warmup (more walking than running) and 5 at 11:13/mile, avg HR 114. Did half an hour on the bike trainer that evening, again took it easy (avg HR 90). Only 23 miles running for the week, but also did an hour on the elliptical machine and played racquetball twice as well as about an hour and a half total of easy spinning on the bike.

Monday:

Morning: ran 4 miles in 39:01, pace 9:44, avg HR 128, max 149.

Afternoon: Played racquetball. Nobody who was much competition showed up, so played 4 easy games as well as practicing for about half an hour.

Today: Swam for 40 minutes. Unless I counted wrong, it was 1000 meters.

Did you find out anything about what's going on with your knee yet? Hope all is going well with the move and you'll soon be able to return to your regular endurance training ways!

Did two 5k races this morning! First one was a very flat course, perfect weather (mid 60s), just right for me to set my PR, which I did--time was 21:38.4, while my old record was 22:39. Pace was 6:57, splits were 6:51, 7:02, 7:15, and 30 seconds for the last part, which my watch says was .07 rather than .1. Heart rate was 157 on average, with a supposed max of 180 but more probably it's around 170.

Second race: 22:38.5. It was only 3 hours after the first one, and although not terribly hilly, it did have some hills, so I was quite pleased with my time. Avg HR was 156, max of 165; splits were 6:58, 7:26, and 7:33, with the last tenth in 40 seconds. My 15-year old son ran the second race with me and got 22:23. It was a small race with few in his age group, so he won first! We also won an autographed Indiana University soccer ball in the raffle they had, so all in all it was a good day at the races!

Wednesday: Played four games of racquetball. Biked to and from gym, about a 6 mile round trip.

Thursday: No exercise.

Today: Did elliptical machine for 1:15, average HR 128. My feet have been hurting more than usual this week for some reason, so I decided to do something low-impact today. Did a short weight workout today, 4 sets of flat bench presses, 2 sets of biceps curls, 2 sets of shoulder presses, back machine, ab machine. Rode bike to and from gym.

Ran 3.2 miles in the morning, 31:49, pace 9:56 with all miles close to that. HR data were screwed up.

6.4 mile run in the afternoon. It was quite hot for this time of year, so just tried to get in some easy miles. Time was 1:04:32, pace 10:02, average HR about 130.

Played four tough games of racquetball. Biked to the gym and back, about a 6 mile round trip.

Did about a half mile warm-up run with my dog, then did 12 miles in the park. Time: 1:48:18, pace 9:01/mile. Weird heart rate data on mile 2, but throwing that mile out it looks like an average of about 144 and max of about 172. Splits were 8:25, 8:22, 8:43, 8:55, 9:11, 9:27, 9:01, 8:48, 8:59, 9:23, 9:56, and 9:03.

Mileage for the week: 35.4.

5k race this morning, preceded by a 1 mile warmup. Time: 22:55, my second-fastest of the season, but actually my best time since the course in that one was totally flat and this one was somewhat hilly--as suggested by the splits, the second mile was almost all uphill and the third was almost all downhill. So, all in all, I was pleased. Average HR was 159 with max of 171, and mile splits were 7:06, 7:42, and 6:45. Either the course was long or my GPS was off, since that made the last 1/10th more than a minute, and I'm quite sure I didn't slow down at the end. At any rate, if I can get this time on a somewhat hilly course, then I should be in shape to have a run at my PR at next week's race, which is on a pretty flat course.

7-mile easy run, 1:09:42, pace 9:58, avg HR 126, max 138. Splits were 10:20, 9:39, 9:41, 9:57, 9:51, 9:55, 10:23.

After a brief warmup of maybe half a mile, ran 5 miles in 38:56, a pace of 7:47/mile. Average HR was 155, max was 166, splits were 7:37, 7:44, 7:45, 8:04, and 7:44. This pace is faster than some of my slower 5k times, so I was pretty happy with the effort. Tomorrow I'll do a nice, easy run to get in a few miles but be rested for Saturday's 5k race.

Weight this morning: 153.8.

Ran 6.3 miles, 56:25, pace of 8:57/mile. Splits were 8:54, 8:51, 9:10, 9:05, 9:15, and 8:53, and a 7:34 pace for the last 3/10. Heart rate data were pretty worthless tonight. Not sure why.

Weight this morning: 154.4.

Weight this morning: 155.4.

Played 4 games of racquetball as well as practiced for about half an hour. Rode my bike to the gym, about a 6 mile round trip.

Long run day. 15.02 miles, 2:40:55, pace 10:42/mi, avg HR 126, max 156. Not in any hurry today, obviously, just wanted to get in lots of miles without wearing myself out too much to exercise tomorrow.

Mileage for the week: 42.02. Also biked 24.31 miles and played racquetball for an hour an a half. A little bit of weightlifting here and there.

5k race this morning: Time was 23:03.7 and average HR was around 159 with 169 being the highest heart rate that I'm sure of. Mile splits were 7:11, 7:26, and 7:25. A little disappointed I didn't break 23 minutes. I just didn't have enough left to push the pace at the end. But on the other hand I'm pleased that I got so close to breaking 23 on a course that was nowhere near as flat as the one I did 22:49 on 2 weeks ago; I'm guessing I could probably get down around 22:40 on a flat course now.