Today, I did my usual ~4 mile run (details), but I atypically did some weight training as well. My knee has been bothering me a bit, so I decided I would try to strengthen some of the muscles around it that are neglected through running. I did squats and leg extensions for this reason, and threw in some calf raises, pull-ups, dips, and other exercises for the heck of it. I had also intended to do some dead-lifts, but it was my first time weight training in so long that I decided not to overdo it too much on my first lifting day. I'm sure tomorrow I'll be feeling it, but I hope it will pay off in making my knee more stable in the future. I'm not sure how often I'll do this type of training because it's difficult to fit into my running schedule without interfering with my quality running days. I might go for Sundays and Thursdays, because I usually take Mondays and Fridays off.
I'll probably write up another post on Tuesday after my interval session, and I'll probably be complaining about how I'm so sore I cannot walk.
Sunday, September 20, 2009
Saturday, September 19, 2009
Long Run
This morning I had originally planned to drive to Lake Harriet for another tour of the lakes, but my laziness got the best of me and I procrastinated long enough where I decided to just run in Lakeville. I planned for around 10 miles; my knee has been sore ever since I sat on it awkwardly after my last long run, so I didn't want to push too hard.
This was the hilliest route for a double digit run thus far. The middle third wasn't bad, but the starting and ending 3 miles or so had some elevation change. I actually picked the route pretty well; it really wasn't too bad. I ran down Ipava to Antler's Park, out to 210th St, over to Holyoke, back to Dodd, and through a neighborhood back to Ipava (see route). My knee felt sore around mile 7 or so, but I pushed through and it actually felt better after the run than before it.
Being able to average under 10 minute miles for 10+ miles in Lakeville makes me pretty happy. I didn't really plan for a long run in the days before like I have previously. I didn't have a big pasta dinner like I usually do. The ability to run a distance such as this without much preparation shows me that I have come a long way. In fact, I'm confident I'm in the best running shape I've ever been in. I'm not sure how successful I would be in a marathon at this point, but I think I'd be able finish and be able to beat my pathetic time from 2006.
I signed up for the Monster Dash on 10/31. I don't think I'll wear a costume or anything, but that's where I'm planning to achieve my goal of a sub 2 hour half marathon. Carena has signed up as well. They have all sorts of distances: 5k, 10 mile, and half marathon, so you should sign up too!
This was the hilliest route for a double digit run thus far. The middle third wasn't bad, but the starting and ending 3 miles or so had some elevation change. I actually picked the route pretty well; it really wasn't too bad. I ran down Ipava to Antler's Park, out to 210th St, over to Holyoke, back to Dodd, and through a neighborhood back to Ipava (see route). My knee felt sore around mile 7 or so, but I pushed through and it actually felt better after the run than before it.
Being able to average under 10 minute miles for 10+ miles in Lakeville makes me pretty happy. I didn't really plan for a long run in the days before like I have previously. I didn't have a big pasta dinner like I usually do. The ability to run a distance such as this without much preparation shows me that I have come a long way. In fact, I'm confident I'm in the best running shape I've ever been in. I'm not sure how successful I would be in a marathon at this point, but I think I'd be able finish and be able to beat my pathetic time from 2006.
I signed up for the Monster Dash on 10/31. I don't think I'll wear a costume or anything, but that's where I'm planning to achieve my goal of a sub 2 hour half marathon. Carena has signed up as well. They have all sorts of distances: 5k, 10 mile, and half marathon, so you should sign up too!
Friday, September 18, 2009
Tuesday, September 1, 2009
Interval Session
Today is Tuesday, so that must mean that it's interval day! Intervals are definitely the hardest workout of the week. Today (details) my main goal, besides just being able to complete the workout, was to run each interval at the same pace. Thankfully, I accomplished that goal, but it certainly wasn't easy. My goal pace for each interval was 7:28-7:30, and I ended up running 7:28, 7:23, 7:21, 7:30, and 7:22. A couple were a little faster than intended, but not too bad at all. The thing that makes me the happiest is that I was able to run the last one as fast as my first one.
These runs are the hardest because I'm pushing my HR to the max. I estimate my HRMax to be 190, and I hit 189 on this run, so I was definitely pushing it. In fact, on the 4th interval, I felt like my windpipe was constricting because I had to push even harder to keep the pace while running up a big hill. Just keeping the last 2 intervals as fast as the 1st made this workout far more difficult than my first interval session, but at the same time I think it will be more rewarding.
These runs are the hardest because I'm pushing my HR to the max. I estimate my HRMax to be 190, and I hit 189 on this run, so I was definitely pushing it. In fact, on the 4th interval, I felt like my windpipe was constricting because I had to push even harder to keep the pace while running up a big hill. Just keeping the last 2 intervals as fast as the 1st made this workout far more difficult than my first interval session, but at the same time I think it will be more rewarding.
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