Did another set of intervals at the track. I do two miles, running around a 6′ pace every other quarter mile. The gaps I take as easy as necessary. One question is whether to allow myself to walk — this probably lets me go harder on the intervals, but does mean an overall slower time.
I managed to improve my interval times this week, but took the “rest” sections slower, so my overall pace was much lower.
Run is on Strava.
Set a new PR for the mile today: 6:45.
The following chart shows my speed progress along my favorite 1 mile route. The y-axis is pace in minutes per mile, and it’s oriented so that up means lower minutes per mile (so faster pace). The x-axis just counts runs so far, so the actual distance between points doesn’t reflect the time between runs.
You can see there isn’t much of a trend in the raw data points. Indeed, my previous best time (on this course) was a 7 minute mile one month ago. But perhaps the moving average overlaid by Strava is a better, “filtered” indication of my underlying ability.
What were things that happened differently this time (not all may matter, of course?)
- Using my asthma inhaler, two pumps (more on this later)
- Waiting 45 minutes to wake up before going for a run (doing household tasks and email during that time)
- Running fast enough that my half mile time was above PR pace, so I felt motivated to set a record when running back home
- Cold weather — it was 55º and raining. My hands could barely type when coming back in.
- Sufficient sleep, but not too much (perhaps 9 hours?)
- No workout the previous day
One thing that didn’t seem to matter, this time or the last PR I set, was having breakfast. I generally find that eating a lot the night before is important for good running, but I had a fairly empty stomach in this case. Maybe the mile distance doesn’t really require that much built up energy (glycogen?).
Did another 1 mile run, a bit below target pace, 7:11.
I’ve actually noticed a slight trend slower, and I wonder whether it’s due to cutting back my running/biking time to avoid injury. In any case, I’m happy to accept that because I’m going to build up my mileage soon enough.
After a week off due to illness, I’m ready to get back with exercising.
I just completed a 1mile run in 7:15. A bit slower than I’d like, but I felt tired and I think it was probably just a one-off poor performance.
I’m also going to look into getting treated for exercise-induced asthma. It looks like I have this.
As mentioned in my last post on shin splints, I’ve been trying to increase my running distance slowly. This weekend I did a 2 mile “long run,” and it felt great.
My goal, of course, is eventually to run a 5k at a 7 minute/mile pace. Since I can already do 1 mile at that pace, I figured I would start by running 2 miles at an 8 minute pace. It didn’t seem that difficult, although I ran into some fatigue coming back home; ended up doing 1.9(9?) miles at a 7′ 52″ pace.
I guess my next goal is to run a whole 5k at the 8 minute pace, and/or to run 1 mile in 6:30, or 2 miles in 15 minutes.
Weather has gotten really nice, finally. Went for an 11 mile bike yesterday, then played squash this morning. I’ve also started to find some friends who might be interested in doing some of these activities together. (Frankly, I need it.)
Bike is on Strava.
Since I’ve been having shin splints recently, I made a chart of my running activity to see what was causing it. It looks like I went from running around 1 mile/week (during the winter) suddenly up to 11 miles/week. In the 7 days leading up to feeling pain in my legs, I actually ran 15.8 miles.
So, clearly, I need to ramp up my running more slowly, maybe at a rate of one or two miles per week.
In the last seven days, I’ve run 3 miles. I’ll probably try to do one more run this week, perhaps on Saturday, for two miles (this can be my “long” run).
Yesterday I ran a mile at a 7:07 pace, which wasn’t bad for me. That’s on Strava.
I was down in Annapolis this weekend, but managed to get in a nice quick run outdoors with a friend.
Yesterday, I biked over to Bentley and back. Coming back was kind of a nightmare — traffic was awful. With Beaver St. closed, you have to take Route 20 for bit to get on campus. In the future I might try to find another way to campus, even if it’s longer.
I got lost for a bit, but luckily most of my route was along a path I had used for marathon training, so I was able to more or less get back that way.
Both activities are on Strava.
Didn’t have much time to exercise today, but I figured another a sub-7-min mile would at least help me maintain my fitness. (Missed yesterday — this week has been completely nuts and I actually did this run around 9:30pm.)
Felt pretty good about the pace, I went a bit too fast in the beginning because I couldn’t really track my pace in the dark.
Run is on Strava.
Tuesday, Apr 21st:
Did some cycling intervals at home.
Wednesday, Apr 22nd:
7.5 mile bike ride up to the beginnings of the Minuteman Trail.
Actually, I accidentally started on the wrong trail, but it didn’t matter because a minute later, my chain popped off!
At first, I was trying to open the chain and put it back on, but I couldn’t figure out how. By shifting gears I managed to get it around my smaller gear in the front. I think the problem may have been an “in-between” front derailleur setting that I find useful when using my hardest back gear.
Just in case, I set the bike to a middle-of-the-road gear and kept it there on the ride back home.
Thursday, Apr 23:
I usually take Wednesday off, but since I rode then, I used Thursday to take my bike into the shop.
Friday, April 24th:
Went to the pool around 10pm and did some “intervals.” I use quotes since I only lasted for about three of them… I then filled out the rest of a 20min workout with continuous swimming at a slow pace.
Saturday, April 25th:
Sunday, April 26th:
Did a 2.6 mile run at a relatively easy pace. By my calculations (my Garmin wasn’t working again…) it was 8:30 miles. I can tell that I’m in better shape now, actually, the only problem is that I need to pace myself with these runs so I don’t exacerbate my shin splints.