Since I missed my 7 miler the yesterday, I got up at 4:45am to get it in for the week. These “longer” runs are important for several reasons to the success of my 2013 race season, so I wanted to make sure I didn’t skip it. Most important is my 10 mile “LSD” run for this Saturday. I’ve heard all sorts of reasons for this and that about what’s important in training, but I think in the end you want to make sure you’re getting in long runs if you’re running long races (over 10K) and you want to make sure you’re getting in your speed work for short races (5K & 10K). This season I’m planning to run three 13.1 mile races (2 half marathons and the end of the half Ironman), a 10-12 mile mud run, then shorter races in the summer and fall.
Armed with a new music playlist on my iPhone, I went out for my run. It’s great hearing songs I haven’t run to before. The new shoes are still feeling great. It was a little chilly, so I kept my beanie on and had my jacket zipped up for the run. There is a lake in Blue Ash, Kenridge Lake, with some nice houses and great scenery, so I headed for it. It’s very nice and peaceful running around the lake, which was frozen today. I saw two other runners at this point, though they were hard to see until I was nearly on top of them. WEAR LIGHTS PEOPLE! I then ran between the old Blue Ash Airport and golf course, before climbing the Peppermill hill to my house.
This is about a 7 mile route. The Garmin said 6.82 miles today. Stopping my watch as I cross streets might affect this some? It took me 1:11:07, which is an average pace of 10:26m/m, with an average HR of 159bpm, and I burned an estimated 767 calories. This time is about 5 minutes faster than my previous PR for the route, going from 11.2m/m to 10.4m/m. I’m happy with this because my legs are still acting up from skiing this weekend. “Suck it up Buttercup!” “Pain is weakness leaving the body!” Feel free to insert a motivational quote in the comments below, I actually find myself saying them in my head to get through tough hills or leg pain.
I keep forgetting to do the 100 pushups and crunches at night. I’ve been in bed, asleep, by 9pm the last few nights. I’ll try better to get these in, as I’ll regret it if I suck at the Tough Mudder in April.
______________________________________________________________________________
9pm UPDATE: I just finished 101 pushups (the extra one was just to be a jerk) and 100 crunches!
Breakfast was another giant bowl of fruit and low fat cottage cheese, with Subway for lunch (12” loaded with veggies and chicken and only 700 calories).
Tomorrow is my rest day! Woo Hoo! Since it’s a free day, I’ll probably try to get to the pool for some easy laps. I think if I slowed down my swim stroke a little, I could do more laps in my 30 minutes. I may be pushing it too hard now, which causes me to stop for a short break after a lap or two. I may be able to go continuously at a slightly slower pace, getting in more laps and covering more ground. Since I’ve only gone swimming 8 or 9 times, I still don’t know what my real pace is, but trial and error will help me get there.
Kenridge Lake in Blue Ash
No comments:
Post a Comment