Thursday Log
Today I went to the stadium and ran for speed. Timed mile, 4 x 1/4 mile, 8 x 100 yard. It looks like I will have to reasses my timed my goal. I was hoping to be at 6:30 within 5 months and I ran a 6:36 today. My first lap was 1:35 , my second lap was 1:43, my third lap was 1:44, and my last lap was 1:34. You can see where I blew it, I thought that I had started off too fast so I cut back a bit, by the time I could get back into the groove I was mostly done with my third lap. Anyway, I should be down under 6:30 the next time i run the mile so my goal for 5 months is under 6:00. all of my 100 yard sprints were between 15 and 16 seconds. My 1/4 mile runs were 1:40, 1:35, 1:31, and 1:26. That's an average of 1:32, or a 6:08 mile and I wasn't pushing too hard for the first two reps/laps. So I figure then taking an average of the last two =1:28, or a 5:52 mile, means that I can run faster next time and be okay. Good stuff!
Then I went back to the gym and had a killer back/abs/obliques workout. Tonight I am tired. I hope you're feeling better Jason.
Then I went back to the gym and had a killer back/abs/obliques workout. Tonight I am tired. I hope you're feeling better Jason.
posted by John J Cherry at 5:34 PM
2 Comments:
Sounds like you're becoming a running machine. I really need to get on a track and see how much running on grown slows me compared to a treadmill. I've never run for times. How long do you rest between your ΒΌ mile times. Is that the best way to set your next goal?
I just get on the treadmill everyday and try to go a little faster. Although I take this morning off. That means it's the first time in two months I've missed two days in a row. I'm feeling a bunch better today, but still only 80% or so. I'll knock off work early today and probably get on the treadmill for at least a mile. Then I can get some good sleep tonight, sleep in tomorrow, and still have time for a good run in the morning.
I really need to get some weights.
I think it it around a 10 15 second difference most of the time, unless you are running an excessively hilly route. I rest about 2 minutes, which is approximately the amount of time it takes for my heart rate to lower to 100 bpm. People who have normal heart rates only need to wait until 115 bpm or so, but it is still around 2 minutes I think.
As far as the best way to set goals, I am not really sure what I am doing in that regard. I have never been great at setting goals, in any area of my life. I just figure like you, each time out I try to run a little faster than before, push just a little farther. With my 1/4 mile times I think I could maybe hold them for 2 laps and then peter out so if I back off 5 seconds a lap that puts me around 1:35 a lap or 6:20 mile. Knocking off 20 seconds in 5 months seems doable to me. When I was training for soccer after my mission I knocked off about a minute and a half in 6 weeks. The key was speed workouts. We did them every week.
I was looking at weight sets a few days ago, you were right, dumbbell sets are ridiculously expensive. A full on olympic bench set was only a couple hundred dolars but they wanted like 500 for a piece of crap barbell set. It seems that to get a good barbell set will cost more than a grand. Is that crazy?
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