This was painful. 1200m warm up with 400m jog then 2 sets of 3x400m sprints with 200m jog/walk in between laps and 400m jog/walk between sets.
1200m - 6:01
lap1 - 1:39
lap2 - 1:41
lap3 - 1:42
lap4 - 1:49
lap5 - 1:43
lap6 - 1:46
I need to be more consistent and not burn out after the first lap!
Friday, June 6, 2008
Friday, May 23, 2008
Speed work No 3
Made it to the speed work-out this week. Work is seriously interfering with my training. I'm just pleased I am able to bike to work.
The club usually work out on a school track but due to make-up soccer games have been going to a local park which has a 800m plus undulating loop, with a bitch of a hill at the end. We spilt into two groups. I usually drop to the slow group after lap 2/3 as I am at the back of the fast group and don't get as much recovery time. There are some serious runners in the group - one gal just broke the US 10k record for over 45s and came 2nd in a marine corps half marathon!!
lap 1: 3:45
lap 2: 3:58
lap 3: 3:48
lap 4: 3:53
lap 5: 4:05 (intentionally eased off as i was getting tired!)
lap 6: 3:55
I was very happy with these times as they were considerably faster then last time. Just need to get a more consistent pace. Now I'm waiting for the hot weather to slow me down!
Had fun time at the beach last weekend. Hiking and century bike ride this weekend. Fun!
The club usually work out on a school track but due to make-up soccer games have been going to a local park which has a 800m plus undulating loop, with a bitch of a hill at the end. We spilt into two groups. I usually drop to the slow group after lap 2/3 as I am at the back of the fast group and don't get as much recovery time. There are some serious runners in the group - one gal just broke the US 10k record for over 45s and came 2nd in a marine corps half marathon!!
lap 1: 3:45
lap 2: 3:58
lap 3: 3:48
lap 4: 3:53
lap 5: 4:05 (intentionally eased off as i was getting tired!)
lap 6: 3:55
I was very happy with these times as they were considerably faster then last time. Just need to get a more consistent pace. Now I'm waiting for the hot weather to slow me down!
Had fun time at the beach last weekend. Hiking and century bike ride this weekend. Fun!
Wednesday, May 7, 2008
Tuesday night speed work.
A minor hitch with the running club work out. We went to the park where we ran last week and no-one was there. We have since found out via their web site that they usually train at a school track, not the park. At least we know for next time!
But that didn't stop us doing our own work out at our usual track. So that we could run together, I did 300m splits and hubby did 400m splits. We did 8 and my times were:
Lap 1 1:15
Lap 2 1:15
Lap 3 1:12
Lap 4 1:11
Lap 5 1:14
Lap 6 1:12
Lap 7 1:10
Lap 8 1:13
I'm not sure if that's good but it was just over a 6 min mile pace; there is no way I could keep that up for a mile!! Hubby couldn't catch me though, even when I let him get within 5 yards before I started!!
But that didn't stop us doing our own work out at our usual track. So that we could run together, I did 300m splits and hubby did 400m splits. We did 8 and my times were:
Lap 1 1:15
Lap 2 1:15
Lap 3 1:12
Lap 4 1:11
Lap 5 1:14
Lap 6 1:12
Lap 7 1:10
Lap 8 1:13
I'm not sure if that's good but it was just over a 6 min mile pace; there is no way I could keep that up for a mile!! Hubby couldn't catch me though, even when I let him get within 5 yards before I started!!
Monday, May 5, 2008
Weekend antics
Took a day off on Friday and did the sites in DC including a couple of museums then down to Georgetown for some beers by the river. It was a beautiful 80f day.
Saturday I actually went on my first hash with Mount Vernon H3. It was fun to be hashing again and they are a friendly group. But it starts at 10am, which is a bit early for me to be drinking! One slight incident - I was checking trail when I tripped over a log and came down hard on my knee. I could hardly walk for a while then gradually I managed to start running again. Fortunately the trail was well marked as I was right at the back by this point. Afterwards it hurt like hell and was cut up and very swollen. No serious damage I hope.
On Sunday we went on to our new biking clubs annual picnic. Fortunately when I woke up my knee felt OK. Did a 43 mile ride in 2 hrs 40 mins, which is my longest ride for a while and at a pretty decent pace as well. The weather was great and the food was yummy.
This morning my knee was hurting again but I still biked to work. Hopefully I'll be OK for the speed work tomorrow night.
Saturday I actually went on my first hash with Mount Vernon H3. It was fun to be hashing again and they are a friendly group. But it starts at 10am, which is a bit early for me to be drinking! One slight incident - I was checking trail when I tripped over a log and came down hard on my knee. I could hardly walk for a while then gradually I managed to start running again. Fortunately the trail was well marked as I was right at the back by this point. Afterwards it hurt like hell and was cut up and very swollen. No serious damage I hope.
On Sunday we went on to our new biking clubs annual picnic. Fortunately when I woke up my knee felt OK. Did a 43 mile ride in 2 hrs 40 mins, which is my longest ride for a while and at a pretty decent pace as well. The weather was great and the food was yummy.
This morning my knee was hurting again but I still biked to work. Hopefully I'll be OK for the speed work tomorrow night.
Thursday, May 1, 2008
back in training
As I said below we have recently joined a running club. Since the Army 10-miler back in October I have not run any races. But I have still been running around the local area and on the track. The other week I ran a 15:35 2 mile on the track which is pretty good for me.
At my first visit to the running club we ran 6 x half mile laps around a park with a bit of a hill at the end and about a 100yd/1min rest in between. My splits:
lap 1 4:10
lap 2 4:12
lap 3 3:56
lap 4 3:54
lap 5 4:05
lap 6 3:56
I am reasonably happy with these times for my first attempt. My first goal is to get each split below 4 mins.
At my first visit to the running club we ran 6 x half mile laps around a park with a bit of a hill at the end and about a 100yd/1min rest in between. My splits:
lap 1 4:10
lap 2 4:12
lap 3 3:56
lap 4 3:54
lap 5 4:05
lap 6 3:56
I am reasonably happy with these times for my first attempt. My first goal is to get each split below 4 mins.
Friday, April 25, 2008
Life update...
I have no excuses, just lost interest in blogging for a while. I've been keeping track of everyone back in Colorado Springs. Congrats to C4 and Net on their new family addition, congrats to Dani on her new house and congrats to Tits on her 25k.
I got a job out here eventually working for the City of Alexandria. It's a whole different ballgame from working for the City of Colorado Springs. I have a lot more responsibility and I am working long, long hours, lots of evening and weekend meetings. Fortunately we get comp time which is a welcome supplement to my annual leave. The thing that makes this worthwhile is my salary is almost twice as much as it was in the Springs (but still below the median income for Alexandria!!).
We still haven't been hashing. Something else I have temporarily lost interest in. With Boob's arrival in town (he will be working in Alexandria about 2 blocks from my office) we may be encouraged to start going. Apparently one of our Planning Commissioners is a hasher, so it should be interesting if our paths cross!
We went to New Zealand back in February which was fantastic. It was great to spend time with my sister and brother-in-law and we did lots of hiking, camping, mountain biking, kayaking, body boarding and of course drinking and eating. It's still at the top of our list of places to retire to!
We are starting to make friends here - a couple of people from my work-out class and from work. Also we have joined a cycling club and more recently a running club.
I got a job out here eventually working for the City of Alexandria. It's a whole different ballgame from working for the City of Colorado Springs. I have a lot more responsibility and I am working long, long hours, lots of evening and weekend meetings. Fortunately we get comp time which is a welcome supplement to my annual leave. The thing that makes this worthwhile is my salary is almost twice as much as it was in the Springs (but still below the median income for Alexandria!!).
We still haven't been hashing. Something else I have temporarily lost interest in. With Boob's arrival in town (he will be working in Alexandria about 2 blocks from my office) we may be encouraged to start going. Apparently one of our Planning Commissioners is a hasher, so it should be interesting if our paths cross!
We went to New Zealand back in February which was fantastic. It was great to spend time with my sister and brother-in-law and we did lots of hiking, camping, mountain biking, kayaking, body boarding and of course drinking and eating. It's still at the top of our list of places to retire to!
We are starting to make friends here - a couple of people from my work-out class and from work. Also we have joined a cycling club and more recently a running club.
Wednesday, October 10, 2007
Army 10 Miler
I was actually dreading this event as I haven't been running as frequently as I used to and I've put on a few pounds (oops!). But I managed to finish the race and felt pretty OK all the way around despite the sweltering heat. Some poor guy actually died just before the finish line. He was only 25. There were a lot of seriously out of shape people running that race and way too many walkers. What are they thinking!
Anyway, my official time was 1:38:41, which was in the top third of women and my age group. (This is the same as my Garmin time, but my Garmin distance was 10:17 mile. My actual 10 mile time was 1:37:20, but I guess everyone was in the same boat). I was pleased with that as it was faster then the Garden of the Gods 10 which I finished in 1:45, but that was very hilly. DH ran 1:30, which was the same as his GOG time. He doesn't like the heat.
So I have been busy sorting out our new house and looking for jobs. I've had a couple of interviews and it looks like one will result in a job. So I'm going to have to get back into work mode pretty soon. There is a shuttle bus from right outside our door to the metro, which will make commuting very easy.
We haven't made it to a hash yet as we have been busy with other things, including exploring all the running and biking trails. Ironically almost everywhere we have been we have seen fresh hash markings! That must be a sign to get our asses to the hash.
"I Like Your Boobs" was in town the other weekend and we met up with him for an evening of drinkling and dancing in Clarendon. It was good to see old friends.
Anyway, my official time was 1:38:41, which was in the top third of women and my age group. (This is the same as my Garmin time, but my Garmin distance was 10:17 mile. My actual 10 mile time was 1:37:20, but I guess everyone was in the same boat). I was pleased with that as it was faster then the Garden of the Gods 10 which I finished in 1:45, but that was very hilly. DH ran 1:30, which was the same as his GOG time. He doesn't like the heat.
So I have been busy sorting out our new house and looking for jobs. I've had a couple of interviews and it looks like one will result in a job. So I'm going to have to get back into work mode pretty soon. There is a shuttle bus from right outside our door to the metro, which will make commuting very easy.
We haven't made it to a hash yet as we have been busy with other things, including exploring all the running and biking trails. Ironically almost everywhere we have been we have seen fresh hash markings! That must be a sign to get our asses to the hash.
"I Like Your Boobs" was in town the other weekend and we met up with him for an evening of drinkling and dancing in Clarendon. It was good to see old friends.
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