Thursday, July 31, 2008
If you’re wondering where I got that time from then wonder no more; it’s one second faster than Viper’s PR at the half marathon distance. Up until May of this year, Viper had faster PRs than I did in all of the 4 major race distances. (Note: I consider the 4 major race distances to be 5K, 10K, Half Marathon and Marathon, this is my opinion, it is not fact although scientists often consider the two to be one and the same.) However in May I posted a 10K time of 52:07 which is still faster than Viper’s current 10K PR and thus put me 1-up on Viper. And if you follow my logic on how I could be 1-up on someone who has 3 faster PRs than I do, then you’re well on your way to becoming one of my favorite readers. The goal for next Saturday then is to claim another PR from Viper and then to bloviate at length about being 2-up.
Unfortunately, it’s a little more complicated than it sounds. You see on the same Saturday that I’ll be decimating the 1:54:48 half marathon record, Viper is running a 10K in the hopes of breaking the 50 minute 10K. Truth be told, Viper was on pace to beat my 10K time earlier this month, but instead decided to teach the internets about the Puke Threshold. We are all the wiser for it.
So mark your calendars because next Saturday, August 9th is going to go down in history. Will we both make our stated goals or will one of us fail? *cough Viper cough* Perhaps we’ll both fail which would be really pathetic and anticlimactic, but totally within character, for me at least. Either way, I’m drawing a line in the sand, and then drawing a little winking smiley face so Viper knows that this is all in good fun, and also maybe a cartoon Pluto because I learned to draw him as a kid and can still draw him really well. Then maybe I’ll draw a beautiful beach scene in the sand because, wouldn’t it be ironic if people were gazing at my beach scene drawing and missing the beautiful beach scene that was all around them? Man, some people are idiots.
If you’re really that interested you can see a list of my PRs at the bottom of this page, and can find a list of Viper’s in the sidebar at Booze Hounds Inc.
Wednesday, July 30, 2008
It hurts, it actually hurts. I don’t think I can do this. I have had to do horrible, unimaginable things for 5 whole days now. I don’t want to hear I told you so. I had to... I had to... I had to write my training sessions down on a piece of paper! That aggravation which is Windows Vista has struck again and for two weeks they expect me to be without my computer!
Did you know that runners used to just keep spirals full of pages and pages of their runs. No auto-generated calendars. No motivating graphs. No Google maps. If I want to remember how I did, I have to page back through my high schoolesque trapper keeper and remember.
I have this fantastic running toy that tracks my pace, elevation, and distance but I can’t download it anywhere! Ever heard a Garmin cry? They are made to analyze. Made to tell me every little detail about my run. They comfort, “Oh honey, it was a slow run because it was 93 degrees out.” “Really, who can be expected to run intervals in the wind.” Your Garmin will even stroke your ego, “Wow, you are getting so fast, look at that hill you obliterated!” even “Don’t worry, you own that race!” Now I just stare into it’s gray, listless eyes and it tells me how unfulfilled it is. “Don’t worry, we’ll fight through it. Let’s run anyway.”
For those of you who are wondering how I posted this without a computer... First of all, I’ll thank you all to just mind your own business. And second of all... telegram STOP
Monday, July 28, 2008
I was right around the 3 mile mark when I heard footsteps behind me and I knew instantly that I was beaten. The chick’s heels never touched the ground as she pranced past me displaying the air of superiority that I usually like to exude. She looked kind of manish, and should have expected that I’d describe her in such a manner regardless of whether or not it was true. She bounced along ahead of me in a singlet and short running shorts, obviously a seasoned runner from the lack of anything resembling body fat. Seriously ladies, you’d have hated her, but it doesn’t matter because I hated her enough for all of us.
- Steroids, and lots of them.
- She was some type of running cyborg sent here from the future by my future self to motivate me to run faster. I’m clever like that, at least I will be in the future.
- Some combination of 1 and 2.
It’s that simple. So if you’re a woman and think that you’re faster than me you might want to get a blood test or an x-ray to make sure that you’re not unwittingly on the juice or actually a robot. If both of those come up negative then I hate to tell you this, but you’re a man.
Other than that little snafu, my long run went really well. I was able to push the pace down under 8:50 miles for the last part of the run which was very encouraging, and I felt pretty good. I’m feeling good about my chances for a PR in the Georgetown to Idaho Springs Half Marathon in 2 weeks, but I’ll have more on that at a later date.
Friday, July 25, 2008
Anyway, the video goes over the basics of proper running attire and I think we can all learn something from it.
The next video was sent to me by Candis (my ever-supportive wife), who has posting privileges here at Half-Fast so I’m not sure why she didn’t just post the video herself. Seriously honey, I thought we already established that I’m the lazy half of this marital union. Candis, you might remember is training for her first sprint triathlon. I think that she’s trying to scare herself looking at videos like this.
Those of you who can’t view the videos because your workplace doesn’t allow them (ahem), are probably wishing that I was as considerate as Xenia. But I’m not. Have a great weekend everyone.
Wednesday, July 23, 2008
You can follow this link to view the full list of states and see how your state stacks up. Incidentally the list is remarkably similar to my hit count by state list. Colorado is generally one of the higher states and Mississippi is generally one of the states that yields fewer hits. You’re probably thinking that it makes sense that fitter states would be more likely to tune in to Half-Fast, and that’s what I originally thought too, until the reality of it set in: Reading Half-Fast directly leads to weight loss. It’s undeniable. Do you know what this means? We have to get the word out, the people have a right to know that the secret to weight loss has been right here all along. Just reading Half-Fast results in you losing weight, probably from the ab workout you get laughing at all my jokes. Spread the word: Half-Fast is better than the Atkins diet, more reliable than Weight Watchers, and has been SCIENTIFICALLY PROVEN to be more effective than doing nothing at all.
Disclaimer: Consult your physician before reading Half-Fast. Women who are nursing or pregnant should not sit too close to the keyboard while reading. Consuming alcohol while reading Half-Fast is highly recommended (the jokes seem funnier when you’re soused). Tingling and numbness on the left side of your head is expected and completely normal, but only on the left side. If the right side of your head experiences any tingling or numbness dial 9-1-1 immediately and induce vomiting. In extremely rare instances readers have reported strong urges to go for a run while reading Half-Fast but this can be overcome with copious amounts of alcohol or by slapping yourself in the face while yelling “Get a hold of yourself, man!” (Note, female readers might find it more effective to replace the word man with woman.) If you experience an erection lasting more than 4 hours, you have left Half-Fast and moved on to other areas of the Internet, simply return to Half-Fast to curb arousal. DO NOT call your physician in this circumstance unless your physician is an attractive, single, female who will be duly impressed by your newfound stamina. If you experience swelling or a loss of sensation in your right hand you have probably become tangled up in the mouse cord, simply unwrap it from your wrist and go buy a wireless mouse. Overwhelming feelings of inferiority may result from reading Half-Fast but this is only because you are inferior to me, do not make any attempt to relieve these feelings as that would be discourteous to me. If you become irritated, temperamental or moody while reading Half-Fast then you are probably too uptight to visit this site in a sober state. In the event of an allergic reaction please remember that Half-Fast takes no responsibility in any matters, is never at fault and is always right. Always.
Tuesday, July 22, 2008
All in all, I love that Candis is a runner. However, this weekend we came across one of those times when it was disadvantageous for us to both be runners. The temperature was going to be in the high 90s/low 100s all weekend and we were both looking to get in a long run. Both of us decided that the ideal time for this was early Saturday morning before it got too hot. Sunday morning was eliminated as we would both be at church, and the evenings really don’t cool down that much and are reserved for other social activities (read: drinking). We can’t both go on Saturday morning because we have these two little people living with us that apparently can’t be left alone at the house. Come to think of it maybe it is not disadvantageous that we are both runners, maybe it is disadvantageous that we are both parents... Anyway, this situation led to the following conversation:
Me: I’m going to get up and run first thing Saturday morning.
Candis: Um, when am I supposed to go run?
Me: I don’t know. Maybe you could run on the treadmill?
Candis: You expect me to run 10 miles on the treadmill?
Candis: No way. You wouldn’t run 10 miles on the treadmill. Why do you get to run on Saturday morning?
Me: Because I have a race coming up much sooner than you do.
Candis: Oh, I see… You’re going to play the ‘race card’ huh?
And then we both cracked up laughing. We did find a suitable compromise, I went for my long run (11 miles) on Saturday morning and Candis cut her run down to 6 miles with some intervals and did it on the treadmill. Contrary to what you may have heard, marriage is not all about making compromises, it’s about making your spouse make compromises. In that vein, I will continue to play the ‘race card’ until the Georgetown to Idaho Springs Half Marathon, after which I’ll need to find a way to discredit the ‘race card’ theory because Candis will surely be looking to use it.
Saturday, July 19, 2008
- Many of you are taking part in the Hundred Push Ups Challenge. Viper responded this week by announcing his Chin Up Challenge. But it’s a chin up challenge with a twist. Or on the rocks. Or neat. Or however you take it really.
- If you haven’t been following Xenia’s Wizards of Blogland story featuring many of your favorite running bloggers then you’re really missing out. Missing out on Xenia (Warrior Princess?) skewering and roasting them that is.
- Frayed Laces is proposing a new formula that indicates runs longer than 16 miles get exponentially longer. It’s a pretty confusing equation for someone like me and the results are terrifying, which is why I don’t do runs longer than 16 miles, or even 13.1 really.
- Kristina spent 103 minutes on the phone with Garmin customer service, which equates to a pace of roughly 3 curse words/minute. In all honesty the solution to her problem was staring her right in the face the whole time: Don’t sweat in your Garmin 405. Duh!
- Cranky Fitness is rewriting the fitness dictionary. You may think you know what a marathon is or what a split is, but you’d be surprised. Hey while we’re at it, let’s change fartlek to something less prone to juvenile snickering.
Comment of the Week
As much as I loathe to feed his ego, Nitmos actually made me spit oatmeal out on my keyboard when I read the following on my Elevation Profiling post.
I’ve had pimples bigger than that hill. On my ass.Random Non-Running Related Video of the Week
This week it’s a little Gangsta Rap courtesy of Bert and Ernie. Snoop D - O - Double-G gots nothin’ on these two.
Have a great weekend everyone! Happy running.
Friday, July 18, 2008
I recently made mention of the fact that both halves of the upcoming Georgetown to Idaho Springs Half Marathon are downhill. For those of you shackled with the deductive reasoning skills of a Brussels sprout this is accomplished by the fact that the race is a point-to-point course starting in Georgetown (elev. 8500 ft) and finishing in Idaho Springs (elev. 7500 ft). That makes this race pretty much downhill all the way. Pretty much. Below you’ll find the Georgetown to Idaho Springs Half Marathon elevation map, courtesy of my work ethic.
Wednesday, July 16, 2008
Initially I was going to join the challenge without mentioning it here on Half-Fast because it just seems so unoriginal and copycat to do it now when so many of you are already on the second or third week of the program. Also, I figured if I didn’t mention it then no one would be able to laugh at me or call me a slacker when I wash out in 2 weeks. However, I wasn’t sure what to post today and this seemed like the easy way out.
When I first heard about the one hundred push ups challenge I was pretty excited, but that’s because I thought that it had something to do with the push up bra, or as I prefer to call it the big let down, which is what happens when it comes off, both physically and emotionally. Anyway, I’m still excited about the challenge just not as visibly so as I was before. The first step as you all know is to do the initial test and see how many push ups you can perform before exhaustion. I’m a little unsure about how this works though, because I started this test last night and I’m still going strong. It’s true, I’m actually doing one handed push ups right now and typing with my other hand. I hope it’s not considered cheating to do the push ups one handed.
Finally, if anyone has any good home remedies for an itching, burning rash please post them in the comments. If need be I am happy to provide pictures of the infected area.
UPDATE: My apologies to the ladies for the boobies up there, if you like you can go visit Frayed Laces for a little dose of Matthew McConaughey.
Tuesday, July 15, 2008
The really strange part was the steadfast demeanor of the water bottle. It didn’t wobble to and fro, it didn’t look like it was in any danger of falling off her head despite the fact that it was a little crooked. It just stood there like a stoic Leaning Tower of Pisa. The woman walked briskly and not at all cautiously as though she knew that the little water bottle would not fall. I never saw her reach up to steady it or catch it, and I never saw her take a drink from it but it did appear to be half empty. Although I suppose you optimists might have claimed that it was half full.
I passed her quickly and I successfully resisted the temptation to knock the water bottle from her dome or trip her to see if it was in fact attached somehow. It occurred to me that it could be a mirage. Thirsty people stranded in the desert often think they see water, and it was hot and I was thirsty. Then I got home and looked at the picture I’d taken and unless my camera was also hot and thirsty and seeing the same mirage I realized that it must be real.
I don’t understand why you would do this, and when I don’t understand something I find that the best response is to make fun of it. Seriously, what’s the point of this? Does it help your balance or posture? And if so, does it help it enough to outweigh the fact that you look weird doing it? I think not. Is it easier to secure your water bottle to your head than to carry it or wear a fuel belt? I’m baffled. Do any of you carry your water bottles like this or know why someone would? I’m all ears if you’ve got answers in the comments.
Saturday, July 12, 2008
That image was lifted right off J-Money’s blog, The Typing Makes Me Sound Busy, so you’ve probably already seen it... because you already read The Typing Makes Me Sound Busy right? If not then you should remedy that immediately, and if you don’t have room in your life for another blog, then drop Half-Fast and start reading The Typing Makes Me Sound Busy. OK well maybe don’t drop Half-Fast, but drop another blog that’s mediocre and add The Typing Makes Me Sound Busy, which is really entirely too long a title to keep typing out in full. (TTMMSB?)
On to the links:
- Me, me, me, me, me, me!
- Also of interest on CRN is Mike Antonucci's post, Running with Viagra, in which he tries out some new slogans for Viagra. It’s a performance enhancing drug you know.
- Guys, are you wondering what the etiquette is for going shirtless this summer? Lance: the Blog has the answer in his summer shirtless guide, Part 1 and Part 2. Women going shirtless isn’t really addressed because everyone knows it’s always encouraged.
- Steve in a Speedo?! Gross! is a new blog that I’ve just added to my reader and I thought that you should know about this great blog. If you already knew about it then why didn’t you tell me? This week might have been a bad week to start reading as there has been a lot of talk and pictures of his chest waxing.
- The iPhone 3G wasn’t the only big thing to be rolled out on Friday. Everyman Tri rolled out a new workout, a Super High Intensity Training program complete with acronym. Don’t you wish that you could tell people that your training program was the S.H.I.T.? Now you can.
It was too hard to pick just one out of the awesome comments you all made on the New Balance Post. Click here to go read all the comments, it’s worth your time. Easy way out? You betcha’.
I don’t have a Random Non-Running Related Video of the Week this week because I’m too lazy to find one. Be sure to read the important Site News post below, especially if you need your daily dose of humility to help keep your ego in check. I know I do.
Have a great weekend everyone. Happy running.
Friday, July 11, 2008
For those of you who read Half-Fast via a reader or some version of the feed please pay attention to this special alert. Some of the content for the tabs on Half-Fast has been hosted on another blog and is being moved over to the main blog this weekend. While this content will not show up on the front page due to the magic of back-dating you will probably receive these items in your feed reader.
For those of you who don’t subscribe to the feed (jerks!) you will not notice anything out of the ordinary except for my angry glare through the computer at you, and my withholding of affection. In fact your time spent reading this Site News post is completely wasted. Leave now and don’t come back until you’re ready to show Half-Fast some commitment by way of subscribing to the feed!
The rest of you subscribers are probably going to come into the office on Monday and find some new posts on your reader that are not showing up on the front page of the blog. At first you’ll be confused but then the light will break through the weekend haze and you’ll remember that you read this Site News post about how this might happen. You’ll read the posts anyway and think that they are astoundingly brilliant and delightful if not a little familiar sounding. Of course if you didn’t get to this Site News post until Monday morning after all the duplicate posts, then your quizzical, head-tilting expression will only now be evaporating from your beautiful faces. You look so cute when you’re confused, which is fortunate because it happens ALL THE TIME.
As we stepped up to the register and began to order, the portly woman who was waiting for her food rudely interrupted, “Excuse me! Are those fries fresh?”
“I’m sorry Ma’am?” replied the incredulous teen behind the counter, eyeing her suspiciously for sneaking the word ‘fresh’ into a PLS.
“Those fries,” she said waving a plump finger in their direction, “they look like they’ve been sitting there for a while.”
“Ohhhhhh, no. No the lamp keeps ‘em hot,” replied the teen before throwing a casual “Hey make sure those fries are hot,” over his shoulder to the “chef” in the back. I’m guessing that they probably made sure that this lady’s fries were hot by hocking a loogie onto them, or maybe worse.
What was amusing to me was that the word ‘fresh’ obviously wasn’t even in this kid’s vocabulary, or if it was it was filed under hot or toasty, but I don’t blame the kid. The word ‘fresh’ is not something that management had taught him, it’s not a word you should be associating with a fast food joint. ‘Fresh’ is a punchline that the ad execs throw around in their meetings, ‘fresh’ is the inside joke that upper management laughs about when they see it slathered all over their newest marketing campaign. If you really want fresh, you don’t go to a place that has heat lamps.
While we were waiting for our food Candis turned and whispered “you want me tell them to make sure it’s fresh?”
“No,” I laughed, “just make sure they don’t give us that lady’s fries.”
We quickly ate our greasy, unfresh chicken and left to go see the movie Get Smart because unlike some people, I haven’t surrendered my huevos to my wife just yet, at least not when it comes to movie choices.
Thursday, July 10, 2008
I may even throw in some double digit runs in the middle of the week which is unheard of for me. I was giving serious thought to putting in a 10 miler this morning but I
My fear is that I have been too focused on getting faster and have forgotten that I need to maintain a healthy long run. By way of example, my last run was only 4 miles but it did include some 4 x 800s. Hey, everyone else is doing them, I thought I should too.
Interval 1: 3:39 (7:18 pace)
Interval 2: 3:46 (7:32 pace)
Interval 3: 3:41 (7:22 pace)
Interval 4: 3:45 (7:30 pace)
At this rate I will have no problem maintaining my goal pace for my upcoming half marathon... right up until I hit 7 miles, at which point I expect the lungnuts will come loose and the wheels will fall off the wagon. The only saving grace here is that the second half of this course is downhill (as is the first half) which means that I might just be able to tumble all the way to the finish. Let’s call that Plan B. Plan A will be for me to get in some more double digit runs over the next 3 weeks so as to stave off the biggest fade since Kid ‘N Play took the mic.
Wednesday, July 9, 2008
Yeah, Running has a hot friend called Victory but she’s also got some ugly friends that she insists on bringing on our dates. You may have heard of them: Black Toenail, Body Odor, Skipping Happy Hour and Overuse Injury. They’re a total drag and I don’t know why Running likes them so much. As for Victory, she’s hot and all but she’s totally stuck up. She doesn’t laugh at my jokes and I know that she’s been trying to get running to break up with me for a while now.
Monday, July 7, 2008
Today marked the first day of the traditional Running of the Bulls in Pamplona, Spain. You may not know this but Pamplona, Spain is actually where the Fountain of Youth is located, except replace ‘Youth’ with ‘Stupidity.’
According to reports at least 9 people were injured in the festivities, which included being chased by angry bulls over a half mile course before finishing in the bullfighting arena. No word yet on how many bulls were injured during the chase but I wouldn’t worry too much about the bulls. Apparently they have some wonderful veterinarians (or “bullfighters” if you prefer) waiting in the stadium (or slaughterhouse) and if they deem any of the bulls to be too injured (or too bull-like) to live they humanely put them down. This is often a slow process that takes the bull many hours to die but I’m quite sure that they have the bull’s best interests at heart. Often, crowds of sympathetic supporters (or sadistic barbarians) gather to mourn (cheer) the bull’s passing.
I’m laying on the sarcasm pretty thick here, and I’ve never really considered myself an animal rights activist or anything. Mostly because that would require some kind of principles or commitment on my part and that sounds like a lot of work, but something about this 9 day festival just isn’t right. I’ll be the first to admit that I love me a good steak, and I don’t have a problem with the killing of tasty animals for sustenance, but I guess I draw the line at doing it for sport. Does this mean that I do have some principals? Is this what it feels like to take a stand for a cause? It feels kind of tingly with a faint air of superiority. I think I like it. Have I finally found an outlet for my bawdy self-righteousness?
Note: If you turn my comments section into an animal rights flame war I will run over the next cat I see.
Thursday, July 3, 2008
1. It would appear that the secret to weight loss has finally been unlocked. Johnny Virgil has a post on his blog, 15 Minute Lunch, about an old book that hails from the 1930s and contains guidelines for things like pinching off the fat cells. The premise of the book is hilarious as is Johnny’s commentary on it, and I suggest you go check it out. For those of you who don’t remember, Johnny Virgil is the guy who wrote the 1970’s JC Penney Catalog post that swept through the interwebs like a bad case of venereal disease and had me peeing my pants with laughter.
2. Candis (that’s my wife for those of you who are fashionably late to the party here) has gotten this idea in her pretty little head that she’s going to do a sprint triathlon. Running is somehow no longer enough for her and I can’t help but feel like she’s kind of two-timing, nay three-timing running. I’m happy for her that she’s setting aggressive goals for herself and that she’s working hard to stay in shape because I’d really hate for people to refer to me as “that blogger with the fat wife.” I’d consider joining her in her quest to complete a triathlon if I wasn’t certain that it would end in my bloated corpse being discovered with eight gallons of pool water in my lungs. I have no desire whatsoever to attempt a triathlon.
Yesterday I arrived back at our house after a 6 mile run and began the usual practice of reading off my split times to Candis. This is usually where Candis strokes my ego and tells me how impressive they are and how manly I am. Without this charade my sense of self worth goes right down the crapper. Yesterday was different. “Is that all you’re doing?” Candis asked.
“What do you mean?”
“I mean, you’re ONLY running today? Because I ran AND swam today.” And just like that she stripmined my self-worth and left me the cavernous empty shell of a man that sits here typing this entry. Unfortunately I couldn’t think of a good comeback, and that’s where I need your help. I really hate to keep cutting her off in the bedroom, because no one should be forced to go without some Vanilla-love for an extended period of time. That’s just cruel and unusual punishment and to be honest it’s no fun for me either. So I need your suggestions on how I should respond to these new taunts and this new perceived feeling of superiority. Hey, I’m no dummy. I saw Sleeping with the Enemy and I know what happens when wives start taking swimming lessons.
Wednesday, July 2, 2008
Emergency Procedures is my quest to differentiate Half-Fast from any other running blog out there. It is an ongoing feature designed to give runners the advice that no one else does, and appears on a random and inconsistent schedule based loosely on its popularity. Today’s topic, as you may have already guessed, is Sudden Uncontrollable Narcolepsy!
Narcolepsy is by definition both sudden and uncontrollable (otherwise they would just call it scheduled afternoon naptime) so I will concede that it was a little redundant or repetitive or superfluous to call narcolepsy sudden and uncontrollable. However it sounds so much more frightening and worrisome when you add those two words.
Whatever you call it, Sudden Uncontrollable Narcolepsy while running is not something to be trifled with so I hope that you’ll take this advice seriously. In the event that you have an episode of Sudden Uncontrollable Narcolepsy while running then please follow the emergency procedures outlined below:
1. Wake up.
Since there really isn’t a cure for Narcolepsy and there’s really no way to prepare yourself for a sleep attack other than to maybe run with your pillow, the remainder of these emergency procedures will be focused on what you can do if you come across a narcoleptic runner catching some Z’s on the trail.
1. Stop their watch! Hopefully all our narcoleptic running friends out there will have the auto pause feature enabled, but for those that don’t it is our responsibility to help out.
2. Check their pockets for Clif Shot Gels and water. Feel free to consume any of these items because let’s face it, you don’t need to hydrate or replace electrolytes when you’re napping. Also, are those shoes your size? They look brand new!
3. Wake them up. This can be done by yelling, clapping your hands, or shaking them violently, but the preferred method is to place their hand in water and watch them pee their pants.
4. Once you have successfully woken the narcoleptic up, inform them that they fell asleep and that you just witnessed some teenager on a bike stealing their Shot Gels. Feign indignation.
5. Offer further assistance, but if they ask you for a favor tell them that you have to leave and that you won’t rest until you find the “real
killers Shot Gel thieves.” Do not feel bad about this, you’ve already done enough and they are being ungrateful by asking for more. What are you, Mother Teresa?
If you are a narcoleptic runner it’s probably best that you run with a partner, one you can trust. If that’s not an option then perhaps you could run with a dog, just not this one.
Tuesday, July 1, 2008
After the reminder that we were all given by Tyson Gay’s wasted efforts I suggest that you all go back and check your various PRs to see if they are actually eligible to count as a record. Those of you living in windy places like Kansas or Chicago are probably in for a rude awakening.
Anyway, here is my June running log in all it’s glory. My intended pace’s have changed since the last time I posted them (see here), but I suppose that’s the downside of running a PR. I usually base my training pace off my most recent race time, so my latest 10K PR has really cranked down the intended paces on my training runs, to the extent that I’m not always hitting my intended pace right now. I guess that’s what makes us faster, right? Right? Again, it’s difficult to judge my pace from the table below because it includes a warm up and cool down mile but my goal pace is as follows: Long runs - 8:55 pace, tempo runs - 8:25 pace, intervals - 1600s @ 7:50 pace, 800s @ 7:35 pace and 400s @ 7:25 pace.
|6/30/2008||5 Miles Out & Back||Intervals (3x1600)||5 Mi||43:52||8:47|
|6/29/2008||6 Mile Loop Long Hill||Long||6 Mi||53:30||8:55|
|6/25/2008||Liberty Park (SLC)||Tempo||5 Mi||44:45||8:57|
|6/23/2008||6 Mile Loop Long Hill||Tempo||6 Mi||50:41||8:27|
|6/21/2008||7 Miles Out & Back||Long (w/Candis)||7 Mi||1:15:00||10:43|
|6/15/2008||6 Mile Loop Long Hill||Easy||6 Mi||56:28||9:25|
|6/9/2008||5 Miles Out & Back||Easy||5 Mi||45:48||9:10|
|6/7/2008||9 Mile Loop||Long||9 Mi||1:23:54||9:20|
|6/2/2008||4 Miles Out & Back||Intervals (4x400)||4 Mi||36:54||9:14|
Distance: 53.0 miles
Total Time: 8:10:52