- Site:
- http://www.coloradobeckersmarathon.blogspot.com
- Miles:
- 723 total / 0 in 2013
- Goal:
Chicago Marathon in the books! 2012 GET BACK AT IT!!! Run the EErie-Erie 5k with my daughter and grandchildren
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Shawn logged 723 miles.
Last workout 7 months ago. Help get them back on track!
Entries
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East Lake 2.03 mi 00:25 12:22 pace
Tried the Jeff Galloway 10k..3 minute warmup, 1min run/1min walk ratio. Not so sure about this plan!!
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Family Fun Run!!!
2 people liked what Shawn shared-
HaHa..we are standing by the Goblin Run sign!!! That was for the little guys!
7 months ago • Like
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How fun Shawn - all in the family!!!
7 months ago • Like
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Not bad for only sleeping 1.5 hour last night!1 Our water heater went out and we were at the condo which is on the 2nd floor! You know what that meant for the neighbor underneath us!! The shut off valve for the water heater didn't work so I was up all night mopping water!!! Grrrrrrrrrrrrr!
7 months ago • Like
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That is wonderful!
7 months ago • Like
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good Errie Erie 5K 3.1 mi 00:36 11:35 pace
First mile 11:43, 2nd mile 11:20 , 3rd 11:03 , I forgot to stop my watch so I'm not quite sure about the last .1 mile. I ran with Emma, my 15 year old granddaughter, and she took 2nd in h... read more
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alright W1D2 Big Dry Creek 2.25 mi 00:28 12:18 pace
Today's plan was a 10 min jog/ 3 min tempo/ 10 minute jog. This was followed by a 5 minute cool down which is figured into this time. The time between the garmin and the audio commands on my ... read more
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Big Dry Creek 0.12 mi 00:01:57 16:52 pace
I forgot to set my Garmin, I did a full 5 minute warmup per the 5k to 10K program.
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good Cool down 0.37 mi 00:05:16 14:07 pace
Will follow this new program exactly for the first few weeks! My next run is 10 min jog, 3min tempo, 10 min jog! Just so I'm on the right track, is a tempo run a little faster?
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Shawn, a Tempo run is WAY faster! If you're going to run for only 3 minutes at Tempo pace, then that is the pace that results from a HR of 96% of your Max HR, according to the great Coach Jack Daniels. That's practically all-out for just 3 minutes. Are you sure you're ready for this??
7 months ago • Like
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Bob, I was not ready for it!!!!!!! I did my best but it wore me out! First, I will never be a fast runner so what is fast for me is still turtle for others. I started out slow then ran as fast as my lungs would allow..I ran a 11:44 mile. Only 1/2 of the 3 minutes was in that mile. The next mile was 11:53 which included part of the 3 minute tempo.
That was the same pace I ran on Wednesday which felt much easier. I think I better just jog and be happy with it.7 months ago • Like
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I've been gone, travelling. Yes. Just jog for 6 weeks. After that, you can keep running further at the same pace, or run the same distance and speed-up just a little, again for another 6 weeks. Your body needs 6 weeks to adapt to workout changes.
7 months ago • Like
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Bob, I'm on my 10th week and have come to the conclusion that further,at the same pace, is what will work better for me. Today, my Achilles felt sore and I'm not going to risk another injury.
7 months ago • Like
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Yay!!!
7 months ago • Like
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Wow, Shawn. Farther and even faster. You're doing just right I think.
7 months ago • Like
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Shawn
Shawn
Loading people...
Well, you got some running in. That was good.
7 months ago • Like
I do the 1/1 ratios...try that first...it might work out better for you..I swear by the method..it has gotten me through 4 half-marys and countless other runs...
7 months ago • Like
moving is good.
7 months ago • Like