February 5, 2008, 7:20 AM
2.45 miles(3.95 km) | 22:17 | 9:06 pace
Today I ran the same route as Sunday, turning around at the same tree. I actually went a bit farther today, because I ran on a weekday during rush hour. I had to go down a little ways to get to a place where there was a pedestrian crossing of Søren Frichs Vej; then I had to run back about the same distance to reach the trail. The extra distance was about 750 feet. The first time I crossed the street, I stopped my watch while I was waiting. The second time I forgot, so there is an extra 20 seconds on my time above.
My legs were sore yesterday, my calves a little bit and my quads more. Sore quads surprised me, because I thought those were the muscles you used when biking. I felt more relaxed and comfortable breathing, and thought I was running about the same pace. Sunday, I tried to run negative splits (the second half faster than the first), but today I just tried to keep the same pace for the whole run.
Weather was pleasant, probably a few degrees under 40 (5 degrees C). It was dark when I started, so I wore a reflective vest. I should have dug out my headlamp too. The days are getting longer, so I probably won't have to worry about darkness much more.
Tomorrow is scheduled for 30 minutes of cross training, but I think it's reasonable to go 40 minutes on my bicycle.
Tuesday, February 5, 2008
Sunday, February 3, 2008
First run
February 3, 2008, 10:50 AM
2.3 miles(3.75 km) | 20:30 | 8:49 pace
I am using this blog as my training journal. My long-term goal is to finish a marathon this fall. My intermediate-term goal is to run a 10K leg of a team relay race on April 13.
In a couple of weeks I will start following Hal Higdon's Novice 10K training program. My goal is to break 50 minutes for the 10K. The novice training program seems a little light (only running 3 days a week). I will probably step up the difficulty slightly by (a) running an extra day per week, (b) increasing the distance a little bit, and (c) adding some harder tempo runs. I prefer to make my training runs have a certain duration rather than distance, so I will be adjusting the training program slightly to account.
This was my first run since last fall. My goal for the first day was to get out and run! I planned to go 20 minutes, and hoped to cover a little more than 2 miles. I felt surprisingly good running (because of the bicycle commuting). The weather was cool (40 degrees F (5 degrees C)), but not cold. I was a little overdressed for the weather.
I ran to the Brabrand Sti (the trail around the Brabrand Lake near my house) and then ran along the asphalt walking trail past the railroad bridge to a small "S" curve. At the curve, I turned around and came back home. The finish is up a short hill on Frejasvej. It felt good to run up the hill.
I wore the Asics shoes. After the run I stretched and took a shower. Tomorrow's goal is a rest day with stretching in the morning before work, the bike ride back and forth to work, and a short workout in the weightroom at work.
2.3 miles(3.75 km) | 20:30 | 8:49 pace
I am using this blog as my training journal. My long-term goal is to finish a marathon this fall. My intermediate-term goal is to run a 10K leg of a team relay race on April 13.
In a couple of weeks I will start following Hal Higdon's Novice 10K training program. My goal is to break 50 minutes for the 10K. The novice training program seems a little light (only running 3 days a week). I will probably step up the difficulty slightly by (a) running an extra day per week, (b) increasing the distance a little bit, and (c) adding some harder tempo runs. I prefer to make my training runs have a certain duration rather than distance, so I will be adjusting the training program slightly to account.
This was my first run since last fall. My goal for the first day was to get out and run! I planned to go 20 minutes, and hoped to cover a little more than 2 miles. I felt surprisingly good running (because of the bicycle commuting). The weather was cool (40 degrees F (5 degrees C)), but not cold. I was a little overdressed for the weather.
I ran to the Brabrand Sti (the trail around the Brabrand Lake near my house) and then ran along the asphalt walking trail past the railroad bridge to a small "S" curve. At the curve, I turned around and came back home. The finish is up a short hill on Frejasvej. It felt good to run up the hill.
I wore the Asics shoes. After the run I stretched and took a shower. Tomorrow's goal is a rest day with stretching in the morning before work, the bike ride back and forth to work, and a short workout in the weightroom at work.
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