Ben
Just an easy ride on my commuter bike, getting to know the area.
- Miles:
- 211 total / 0 in 2013
- Goal:
To run my first 5k, 10k, and sprint triathlon this year!
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Ben logged 211 miles.
Last workout almost 2 years ago. Help get them back on track!
Entries
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VELO
good mapping some routes around my... 8 mi 00:54 8.8mph pace
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RUN
around the track at the new gym 1 mi 00:08:34 08:33 pace
first run in houston since the move! med school's killing my schedule, but there's a gym in my apartment complex and a pool at the school gym so I've been getting some workouts in.
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RUN
intervals at Klein 2.5 mi 00:18 07:10 pace
Definitely some of the fastest running I've done in awhile. 400's weren't feeling quite right and weren't easy to mark out so I started doing lengths of the field I was on (came... read more
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FIT
crossfit @ Silverback 01:00
Lunges, flying burpees, and bear crawls 20 meters down and back x3
WOD: 30-20-10 (I did 20-15-5 since it was my first day) of bodyweight:
squats
dips
squats
pullups
squats
pushups
Tabata situps.... read more
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RUN
good easy two with Cody 2.5 mi 00:23 09:19 pace
(8:52) (10:25)
Easy morning run with a friend of mine in town for the day. I'm also going to be living with him come two months from now. Itl be nice to live with a runner.It was also great ... read more
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RUN
good just getting out there. 3.57 mi 00:35 09:47 pace
I didn't think to look at what was on the training schedule for today, I just wanted to get out there and get some miles under my feet.
(9:24) (9:36) (10:12) -
RUN
blah intervals @ klein highschool 2.52 mi 00:21 08:14 pace
After starting my 5k program over again yesterday, I'm already wondering if it isn't time to start over all over again. My last interval workout went very well, but this one left me gasse... read more
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Just keep at it. Everybody goes through a readjustment after a layoff. I agree that 1:45 is probably about right for now.
almost 2 years ago • Like
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RUN
blah Back in Houston 3.5 mi 00:35 09:51 pace
I ended up missing alot of miles because of moving and weather, but heres to getting back into it...
Not my best 3 miles. Slow, out of breath, humid, and now my left calf feels odd. A cold shower, ... read more-
It's all in the routine. Just don't overdo it.
almost 2 years ago • Like
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RUN
good more mile repeats 3 mi 00:23 07:40 pace
7:30
7:45
7:45
The plan had been a three mile run, but its been raining non stop for days! So back to the indoor track. I'm moving to houston on Monday so hopefully I get one last chance for a... read more-
These look pretty good. Once you get them down to about race pace then you can start cutting the rest intervals. ;-)
I hope you find Houston to your liking. It will still be hot and humid though.
almost 2 years ago • Like
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Thanks. Looking back on my repeats, they aren't my fastest (7:27, so close) but they are consistently fast. Id be very happy to get a 23 minute 5k as my first race but I think in 6 weeks (when I might run a community 5k near houston) there's a lot of room for improvement.
So ill be very happy with 23 but am shooting for sub 22:30 best case
almost 2 years ago • Like
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22:30 is within reach. Try plugging in 22:30 in the McMillan pace calculator:
http://www.mcmillanrunning.com/cgi-bin/calc.plYou'll see that he suggests running mile cruise intervals between 7:27 and 7:37. I think you get down there with a little more conditioning. As you said, 6 weeks is a lot of time, and you're almost certainly in 23:00 shape already (note what the calculator says about 23:00.)
almost 2 years ago • Like
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RUN
good short run got rained out 2.57 mi 00:24 09:16 pace
It was supposed to be an easy 3 but got rained out. Since I have my super-smart-phone on me, I'm still sitting under a canopy waiting for a break in the weather.
Anyone have any good jokes?
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RUN
good 1.56 mi 00:09:55 06:21 pace
I was going to do 5 x 400 meters, but I couldn't get on the outdoor track, so instead I did 5 x 3 laps (~537 meters). My goal was to beat my 5k goal pace in each interval, so faster than 2:30 ... read more
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What were the rest intervals? How hard did the 2:14 feel?
almost 2 years ago • Like
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I was definitely doing them too hard. I only got 2 of 3 laps on the last interval. My goal is faster than 7:30 pace for the 5k (22:30).
Something that bothers me is that there isn't any cross training or weights build into this program. I'm thinking that at least one rest day will be a swim for me and I'll continue doing weights ~3 x per week. Think that sounds like too much?
almost 2 years ago • Like
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Hmmm. Cross-training is usually a good thing, particularly if you're worried about getting injured. Maybe you might want to look at the FIRST program and make some adjustments to your plan. The FIRST program explicitly includes two days a week of cross-training and even has guidelines about how to do it so that it helps your running. There's a cheap book you can buy at Amazon with all the details:
almost 2 years ago • Like
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RUN
good 2.38 mi 00:23 09:32 pace
jogging before and after intervals
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RUN
good 4.5 miles, gym, then two sing... 6.45 mi 00:55 08:30 pace
4.45 miles out in the heat in just under 40 minutes, then two singles during my weight workout (upper body + shoulder and wrist rehab) with some foam rolling at the end. Repeats were 7:50 and 8:18
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Are you targeting a race at some point? It might be fun to apply those repeats to something tangible.
almost 2 years ago • Like
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So today was the second workout of the intermediate 5k plan. I'm calling my run on Monday the short run perscribed for the first Tuesday, and will stay a bit more true to it from here on out
almost 2 years ago • Like
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Having a plan always helps with the "what am I going to do today?" question. Good luck with your 5K goal. Maybe this will help you to pick a target pace: http://www.fitsugar.com/How-Determine-Your-Race-Pace-964186
almost 2 years ago • Like
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RUN
good 1 mi 00:07:47 07:46 pace
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swim
good 500 yd 00:15:00 52:47 pace
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RUN
good mile repeats 2 mi 00:15:00 07:30 pace
7:23 and 7:37. I was going to go for a slow jog after, but it was raining
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RUN
good before the gym 3.41 mi 00:30 08:41 pace
7:45, 8:10, 8:50 splits. Didn't negative split it, but I'm psyched that they were all under 9. That half week off was a good call!
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You are getting faster. Cool! With more miles under you, the third mile will start to look more like the first two. Just don't overdo it.
almost 2 years ago • Like
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RUN
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RUN
good 2.24 mi 00:20 08:46 pace
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Congrats:
You made it to 18 miles again. Enjoy the holiday.
almost 2 years ago
- Show 3 more comments...
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Wow, also just checked the times on this 18 mile week vs my last. Last time I did it 3:03, this time in 2:47. I think that's a 9:17 pace from 10:10? I'll take almost a minute improvement!
almost 2 years ago • Like
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You'll keep getting faster as you get used to the training load. Dropping from 10:10 to 9:17 is real improvement. The MAF Test workouts I've been doing are so I can measure the same effect even as I mix up the workouts every week.
The weights can help your running as long as you don't bulk up too much. Check out strengthrunning.com for ideas.
almost 2 years ago • Like
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RUN
1 mi 00:08:43 08:43 pace
Not my best mile ever, but it was nice to run it inside on the track in the AC. Very negative split also!
Oh in other news I've also found a 5k. The Bearkat Bash at my old high school is this 9/10 or 9/11. If I hit my time I'm looking for I'd be a top 60 finisher. Jeeze, even fun runs have so many good runners in them!
almost 2 years ago • Like