Beans' "I can't run that FAST" Log
MoreBean13
Posts: 8,701 Member
My Goal: 7-minute mile
Starting point: Comfortable base mileage, long runs up to 10 easy miles, Comfortable mid-range: 6 miles 6.2-6.5 mph (>9:15/mile), Fastest continuous mile: 8:30 (died!)..
can do 0.5 miles (800m) at 7:30 pace
can do 0.25 miles (400m) at 7:00 pace
both are ALL OUT.
Starting point: 164 lbs, ~28% BF (by military circumference)- This is about athletic performance, not weight, so don't feel obliged to post this info if you don't feel comfortable with it. I'm trying to cut and expect my results to improve with weight loss, so I'm going to include it.
Will be doing a combination of regular long runs and speed/stamina interval runs to work towards goal. Still working on program, will post details when I have it a bit better figured out.
Will still be lifting HEAVY and working towards strength goals simultaneously, full body 2x/week.
Starting point: Comfortable base mileage, long runs up to 10 easy miles, Comfortable mid-range: 6 miles 6.2-6.5 mph (>9:15/mile), Fastest continuous mile: 8:30 (died!)..
can do 0.5 miles (800m) at 7:30 pace
can do 0.25 miles (400m) at 7:00 pace
both are ALL OUT.
Starting point: 164 lbs, ~28% BF (by military circumference)- This is about athletic performance, not weight, so don't feel obliged to post this info if you don't feel comfortable with it. I'm trying to cut and expect my results to improve with weight loss, so I'm going to include it.
Will be doing a combination of regular long runs and speed/stamina interval runs to work towards goal. Still working on program, will post details when I have it a bit better figured out.
Will still be lifting HEAVY and working towards strength goals simultaneously, full body 2x/week.
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Today I did a tempo run, and it mostly sucked. 1 mile warmup, followed by a good (fast and felt good) mile, and then 3 pretty bad ones where my shins hurt. Strange, because I've never had shin pain before. I'm not even sure it's shin pain now, actually, it's on the inside of my lower leg towards the front, just under and a bit forward of the 'point' of my calf muscle.
Lap times:
1- warm up- ~10min
2- 8:44
3- 9:35
4- 9:39
5- ~10
I stopped a couple times in the later miles to try and stretch my legs, but it didn't really help. Paused the tracker during the stretching, so the lap times only reflect running time. Also, my deer friends kind of freaked me out- one of them had a crazy look in it's eye and I thought it might be in attack mode!0 -
I wonder if the pain had anything to do with your shoes. I start getting pains in my shins, legs, hips, and even back when my shoes need to be replaced.0
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OK....I've been a slacker with my log here.
September 20 (thursday I think?) I did an 8.00 mile outdoor run. I haven't done that distance outdoors in a while, and it was a little rough at the end. Mile 6-7 I clocked an 8:32 mile, but it was down Green Ridge, almost all downhill. So I'm not sure thatreally counts as that pace. The rebound uphill mile afterwards, the last mile of the run, was BRUTAL. It was like run one block, walk. Overall pace was 6.17 mph, 1:17:47. Stats courtesy of endomondo.
Today I did a dreadmill run for 60 mins, 6.31 miles total, Followed by 15 mins recovery walk, for a total of 7.10 miles in 75 minutes. Here was the stats:
30 minutes ~5k, @6.2mph.
2 minutes @ 7.0 mph
1 min recovery @ 3.7
2 min @ 7.3
1 min recovery @ 3.7
2 min @ 7.4
1 min recovery @ 3.7
2 min @ 7.5
1:30 recovery @ 3.7
2 min @ 7.6
1:30 recovery @ 3.7
1:30 @ 7.7
1 min recovery @ 3.7
1:30 @ 8.0
1 min recovery @ 3.7
2 min @ 8.6.....Finished STRONG!!!!
15 min recovery @ 3.5, slowing down eventually to 2.8.
832 cals total. 7.10 miles.
Both these runs have been done on maintenance calories, and it felt great! Now that I think about it, I probably should have supplemented glucose on the 8 miler on/before the one hour mark. I bet that last mile would have been a lot more comfortable if I had some gu! I even had it in my fanny pack, just didn't use it....just dumb.0 -
Today I did a short, speedy run. It was raining, chilly, and getting dark. I had no time to mess around.
I did a total of 2.53 miles in 20:52, Average speed 7.29mph, Avg Pace- 8:13min/mile
My Mile Breakdowns were :
Mile 1: 8:58
Mile 2: 7:54
last 0.53 miles: 4:00 minutes
Mile 2 was a speed PR! But, it was part of the route that is mostly downhill, and it was getting darker and wetter so I didn't hold back at all on the downhill, just ripped through it like pulling off a band-aid. Almost immediately I felt sore in my left quad, expecting some major DOMS soreness tomorrow. This run was done on maintenance calories. I'm going to be sorry to see them go....
Edit 9-27-12 (the next day) - I actually don't have the DOMS I predicted. Planning to lift today, I'll find out then if there's any deeper issues.0 -
Endomondo tells you how fast you're running?0
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