Sunday, November 23, 2008

Almost Turkey Time

Another week in the books and one week closer to my first marathon. This week will be a short one with only two days of work before a nice long Thanksgiving weekend. Last week I was able to get in some good runs along with one where I got a bad side cramp and had to slow down for my last two miles. I get these randomly but more often than not they come on when I am running hard.

Monday: 5 miles w/ four half-mile intervals

1 mile warm up: 8:31 -- .5mi 4:02 -- .5mi 3:06 -- .25mi 2:04 -- .5mi 3:19 -- .25mi 2:04 -- .5mi 3:03 -- .25mi 2:34 -- .5mi 3:13 -- .75mi 5:42.

Tuesday: 5 miles @ 8:20 AP

Thursday: 6 miles @ 8:02 AP - after a warm up mile I picked up the pace but after three miles at an average of 7:27 my side cramp started acting up and I had to stop for a couple minutes before running the last two miles at an 8:40ish average.

Friday: I decided to ride the trainer and watch Knight Rider since my legs were hurting a bit and I was still a bit worried about my side starting to act up again. I set up the bike and turned on the tv then spent the next 45 minutes working up a sweat and watching Michael Knight save the day (with the help of Kitt of course). Sometime soon I need to move my speedometer sensor and receiver to the back tire so I will be able to see my average speed on both the trainer and the roads.

Saturday: 16 miles in 2:17:17 - 8:35 AP

This was the longest run I have done by myself so I was really focused on keeping a relaxed pace and not going out too hard and regretting it in the end. I started off nice and easy then eased into a nice rhythm; my pace for the majority of the miles was pretty consistent. Here's a breakdown of the miles:

8:59; 8:38; 8:40; 8:46; 8:35; 8:41; 8:46; 8:44; 8:29; 8:23; 8:35; 8:32; 8:30; 8:20; 8:22; 8:17

My left calf started bothering me around mile 10 but it never got really painful; it sort of hurt but wasn't painful. Once I got home I ran a nice cold ice bath and sat in it and read for a while. After that pleasant experience I took a shower and went out to grab some breakfast.

4 comments:

jen said...

Great job on the solo long run! I am so glad you are my pacer for CIM. :) Miss you.

*aron* said...

you are going to do so awesome at CIM!!! way to nail the pacing on the 16! have a great thanksgiving and see you in less than 2 weeks!

Arcane said...

when you mentioned knight rider, i had thought that maybe you were watching the new show. everyone thinks i'm nuts for liking the new show, but I like the cheese factor of it. But i guess you were referring to the original and not the new one.

Good job with the run.

Emily said...

I should have planned to run some of your long run with you, but I did mine today (Sunday). Where did you do it? Hope you're hanging in there solo in PDX!