5.37 miles outside today...kinda chilly. Ran it in 45:37 which put me at about 8:30 per mile. I did have to stop and wait at a couple busy intersections for traffic to clear (Harper in both directions).
Mabray-10mile-Jefferson-9mile-Industrial-Civic Arena Parking Lot-Stephens-Ridgecroft-Mabray-Home
Monday, March 30, 2009
Thursday, March 26, 2009
Outside Run #2
Ran outside again today (I love that it is getting warm again). I ran a loop that basically took me around Kelly, Frazho, Little Mack, Stephens, Kelly, 10Mile and then home. MapMyRun said that is was 5.68 miles and I ran it in 46 minutes and 39 seconds. That averages out to a pace of 8 minutes 13 seconds per mile. Which would bring me in during the triathlon (5 miles) in 41 minutes 3 seconds.
If I was able to run that combined with a 19-20 minute swim and a 40 minute bike (+about 5 minutes of transition time) I would have finished in 8th place last year. I know that my running time especially will take a hit during the race, but we'll see how it all goes.
If I was able to run that combined with a 19-20 minute swim and a 40 minute bike (+about 5 minutes of transition time) I would have finished in 8th place last year. I know that my running time especially will take a hit during the race, but we'll see how it all goes.
Tuesday, March 24, 2009
past 2 days
Im trying but not doing as well as I would like.
Yesterday I ran for 20 minutes with Ozzie. We just ran in Spindler park and both were tired by the end.
Today I swam race distance at Ballys in 18:34.
Yesterday I ran for 20 minutes with Ozzie. We just ran in Spindler park and both were tired by the end.
Today I swam race distance at Ballys in 18:34.
Tuesday, March 17, 2009
Cross Training and Today
I suppose you can call it cross training, but I walked Ozzie a few times last week/ran with him in spurts. I also raked the backyard which worked the shoulders a little(I know that is a stretch).
Today was so nice, it was over 60 degrees out. I ran on the mean streets of St. Clair Shores. I forgot to bring my watch so I am not sure how long I ran for exactly. However I started at Emilee's parent's house which is before 9 mile rd and I ran out to Jefferson, and then all the way to 12 mile road and back. According to Mapmyrun.com, it was 7.19 mile, but that did not follow the street paths exactly. Also, the way back was into a farily strong wind, which is good to train with...but sucks big time. Happy St. Patty's Day!!!
Today was so nice, it was over 60 degrees out. I ran on the mean streets of St. Clair Shores. I forgot to bring my watch so I am not sure how long I ran for exactly. However I started at Emilee's parent's house which is before 9 mile rd and I ran out to Jefferson, and then all the way to 12 mile road and back. According to Mapmyrun.com, it was 7.19 mile, but that did not follow the street paths exactly. Also, the way back was into a farily strong wind, which is good to train with...but sucks big time. Happy St. Patty's Day!!!
Wednesday, March 11, 2009
3 days and before...
It's been a while since I posted. Last week I was not feeling great (still not 100%, but better than I was), so I only got to the gym 1 day. This week has been much better so far, but I am a little behind on updating my progress.
Monday: This was a running day, but we didn't have a lot of time at the gym. I ran 3 miles in around 26-27 minutes (I think). Then I finished with a good stretch.
Tuesday: Swimming. I swam 48 lengths in exactly 25 minutes. Race distance is 36 lengths or .5 miles. I did the first 1/4 mile in 10:24 seconds and I did the second 1/4 mile in 8 minutes 15 seconds. I think that I might be able to break 17 minutes on the swim, which would be cool.
Wednesday: Speed work. I did a 1 mile warm-up in about 8:45. Then a quick stretch and some water and it was back to the track. My intervals were 3 minutes where I would jog for 2 and run hard for 1. I felt like I was able to work harder on the track with these than on the treadmill because I was really able to open up my stride. I did 10 total repetitions which took 30 minutes. After the 4th sprint I started to cramp so instead of jogging 2 minutes I walked for 1:30 and jogged for :30 with a quick drink in there somewhere. On the rest of the reps, I was all out. I ended with another quick stretch. Emilee was in a fitness class that took an hour so I still had 15 minutes to kill. I went down and hopped on one of the seated (not upright) stationary bikes and did 5 miles in 14 minutes. Today felt good. More tomorrow.
Monday: This was a running day, but we didn't have a lot of time at the gym. I ran 3 miles in around 26-27 minutes (I think). Then I finished with a good stretch.
Tuesday: Swimming. I swam 48 lengths in exactly 25 minutes. Race distance is 36 lengths or .5 miles. I did the first 1/4 mile in 10:24 seconds and I did the second 1/4 mile in 8 minutes 15 seconds. I think that I might be able to break 17 minutes on the swim, which would be cool.
Wednesday: Speed work. I did a 1 mile warm-up in about 8:45. Then a quick stretch and some water and it was back to the track. My intervals were 3 minutes where I would jog for 2 and run hard for 1. I felt like I was able to work harder on the track with these than on the treadmill because I was really able to open up my stride. I did 10 total repetitions which took 30 minutes. After the 4th sprint I started to cramp so instead of jogging 2 minutes I walked for 1:30 and jogged for :30 with a quick drink in there somewhere. On the rest of the reps, I was all out. I ended with another quick stretch. Emilee was in a fitness class that took an hour so I still had 15 minutes to kill. I went down and hopped on one of the seated (not upright) stationary bikes and did 5 miles in 14 minutes. Today felt good. More tomorrow.
Sunday, March 1, 2009
Yesterday's Brick
Hit the bike at the gym for 20 minutes. Did 7.2 miles. Then I ran upstairs and did 5 miles on the track. Came in under 45 minutes. Pretty tired and sore.
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