5 Miles ...go ME

Wow i' m really far behind with this.
Well I've been keeping up the running, not so much with the blogging, and doing pretty well.
On 2/17 I ran about 3.7 miles at about 43 minutes this was my second time doing this distance but it wasn't too hard.  I did have to take a few minute walk in the middle but still managed to finish.

02/18 was 3.1 in about 37 minutes i was actually about to do this whole run without a walk break.  I think I might be able to do this 5k in march.  This was Thursday because it was supposed to snow friday but it was snowing Thursday morning too.

02/20 Treadmill day - ran for about 23minutes at 6mph, one one minute break and 45 second interval sprints at 7.0 during the last 3 minutes

02/22 about 3.66 in 47.05 there was an update to my GPS software and it seems to be more accurate.  Had a good run, the pace is a little slow but i didn't need any breaks at this speed.

02/23 about 3.1 in 35.45 ran this shorter distance at a faster pace but then i required a walk at the half way point.  I am going to start using Monday, Thursday and Saturdays and my distance days and let tuesday and fridays be other type of workouts, speeds, hills etc..

02/25 about 4.38 in 56.20 Keeping my pace at 4.7 mph i was able to run/jong this distance without walking.

02/27 about 4.94 (almost 5) in about 1 hour  well i thought it was going to be 5 miles but it was just a bit shy.  I managed to pick up the pace to 4.8 and still finished with out a walk break.

I think i could be ready for the 5k in march it's about 2 weeks away and i know i'll finish without a walk break just how long will it take me.   I know i shouldn't care but i do.  I know i won't come close to winning (this year) but i really don't want to be last.  I've been hitting 3.12 miles in about 36 minutes which isn't too bad for someone who started running about a month and a half ago.

02/15/2010

I just realized it has been just over on month before i started this..wow.  I can really tell I've become a stronger runner but i feel i have so far to go still it becomes daunting.  Sometimes i think, With about 247 days left until Denver I'm not sure if I'll progress fast enough but then i just have to remember I've only been doing this for about one month and I'm getting stronger and faster as the days progress.  I'm still shooting for my initial goal of the 5k for St. Patrick's day.  That's only a month away and I'll need to kick up my training not that I'll even think I'll win i just don't want it to take more then 30 minutes.  But i need to get some practice races in before the big day.
Today a had a good run.  I reversed my route again and had a really strong start.  Since it's all downhill at the beginning I find it a good warm up if i don't go too fast.  I was able to go about 1.2 miles before my first walk and that was only after a steep hill.  I made the next  miles or so and walked after my next big hill.  I think it took more out of me then expected besause i had a hard time keepining it up the last mile.  When i got a few block away i felt really tired but like the treadmill the other i just went a little faster mostly in an effort to just get home and be done today.  Overall I was running faster today, i could feel it and the times show it too.

http://roadrunnergps.com/gps/shared/Y6tK

3.11 miles ( lost .01 miles somewhere) in 35.51 minutes = 11.30 pace

02/13/2010 - Treadmill

Today was another swim lesson day so i got to use the treadmill.  Since i'm sort of using the treadmill to help increase my speed i had it set at 5.8 mph.  I did pretty well for about 18 minutes then took a quick break, down to about 3.8 for one minute.  I was getting so tired at the end i need to do something so i cranked up the speed to 6.2 for 45 seconds the lowered it 5.6 for 45 seconds, I did this for the last 3 minutes or so.  Running on the treadmill was nice because my ankle did n't hurt and there were no hills.  I also find i can push myself more.  Oh well see you Monday.

02/12/2010

Felt like crap this morning but you just gotta run, actually i felt much better by the time to run.  I added another half mile today, on top of the quarter added Wednesday and yes another hill.  I had another good run although i'm added distance and hills i feel myself getting stronger and a better at running.  This run did take a bit more out of me it really is a lot of hills and a long one at the end, i think next week i'll reverse it at least once to see if thats any better.
My ankle was getting a bit sore today, not really my ankle but more my achilles tendon.  I've had this before and it's from my slight flat footednees and pronation, I guess this mean I'll need to get new supports and or better running shoes soon.

3.65 miles in 44.47 = 12.15 pace

http://roadrunnergps.com/gps/shared/8fx3

02/10/2010

Ack i'm falling behind in my blogging...oh well no one's reading this anyway...
The weather was a little cold today, about 20 but i was feeling good.  I was able to skip my first break and make a mile none stop.  I decide i would added just over a quarter mile and another big hill to my trip.  I had a good strong run took my scheduled breaks on they way back but did pretty well.

3.12 miles in 38.39 = 12.18 pace

http://roadrunnergps.com/gps/shared/mPNS

02/08/2010

Ack, it's snowing and being new to running i wasn't to sure what i wanted to do.  I did so looking around the internet and found stuff that talked about the right kind of snows, don't have them, and to bring extra socks, noper, run where it's plowed, they don't plow here and that running in snow was almost like running on the beach...oh great.  Well i finally just go up from my desk, put my running stuff on, with a hat because it was also about 25 degrees, and headed out.  It was slippery and cold, i was getting snow in my mouth, which i guess could work as re-hydration, and in my eyes.   Lucky it wasn't much snow, just about an inch or so but it was still cold enough for it not to melt.  It was hard, maybe not as hard as sand but i definitely felt a difference, my ankles and shins hurt more because i was trying to stay on the sidewalk where it was clearer most of the time.  I also felt a little safer there too but had to move back to the street when my legs were hurting too much and it really made a difference.  I also had to slow down a lot but better safe then sorry.  I had to push myself but i made the 2.8 i guess this makes me one of those people i thought were crazy for running when snowing...does that make me a real runner...

btw - the "cold" is gone, i guess i just ran it out of my body ;)

http://roadrunnergps.com/gps/shared/kN8D

2.8 miles at 36.24 minutes =  12.54 pace

02/06/2010

Had the swim lessons today.  Found the lonely treadmill and stationary bike in a little glass room about the office at the Mulberry Pool in Fort Collins. For two buck i was able to get in alttle extra run time while my boys were in swim lessons.  I was able to only run for 23 minutes on the treadmill so i kicked up the speed a bit and ran at about 5.4 miles per hour which gave me 2.05 miles for a pace of about 11.13.  Not bad for a treadmill work out.  There are two more weekends left of swim lessons but it will give me a little extra speed work and an extra run day.

I also had a Scout day at the ice rink and wound up skating for about an hour so I'll count this as part of my cross-training.