cbd

My new Garmin Forerunner 305 comes with some rudimentary graphing and mapping software. Here’s a few graphs from today’s easy run (45:34, 4.84 mi, 9:24/mi). Each graph links to a larger view.
First, heart rate and pace. I got faster as I ran, with the first mile at 9:47 and the last 9:05. Unfortunately, the graph [...]

Since I ran a marathon in September 2006 my running has been irregular. I’ve run a lot more than my weblog shows, but not as much as I should. It’s time to fix that:

I’ve looked down on running for less than 40 minutes. No longer. From now on, if I can only manage 20 minutes, [...]

Three runs this week: Tue 3 x 1600 @ 6:45; Thu 6mi with 4mi @ 8:04/mi; today 13.1mi, 1:54 (8:42/mi). Doug really pushed me on the long run. I probably would have been around 2:04 without him. My speed is returning…

After our run today, Madelyn and Erin and I went for a hike on the [...]

On the road three times this week, all speed work:

Intervals at the Y: 7 x 500m, slowest 2:09 (6:45/mi), fastest 1:56 (6:13/mi).
Warmup then a 5 mile tempo run Thursday, 42:10 (8:24/mi). Very good form with a negative split.
5k today, 23:30 (7:34/mi). I got a cramp and had to stop and walk and massage a bit. [...]

A busy month. So, time for a roundup:
No blogging, but I have been running lately, three times or more most every week. Last Sunday I ran the Quad Cities Half Marathon at 1:57 (8:57/mi). Going out my pace was 8:43, so though I didn’t run a negative split, I’m happy with the result. I was [...]

The first week of classes means lots of running around: checking on books, getting syllabi photocopied, wrapping up summer computer deployments, etc. And I’ve been running around the track, too; good speed work on Tuesday 8/21 (12 x 400m @ 1:40 or better (6:40/mi)) and a tempo run today (5mi, 41:20, or 8:17/mi). Missed a [...]

Another 15 mile run today: 2:20:20, or 9:20/mi. Much better than last week; 0:25/mi faster, and only 45 seconds difference between front and back splits. But yikes, what a sweatfest. I literally wrung out my shirt (sleeveless and CoolMax, but still soaked) afterward. During the run I drank two liters of water, and two afterward [...]

Yeehaw, I made a good jump in speed today, running four miles under eight minute pace for the first time in forever: 31:47, or 7:57/mi. That maps to a 1:51 half, or 8:28/mi, which is fine with me.
Saturday or Sunday I’m going to run another half. I’m hoping for 9:15/mi, which is 2:01:15.

Night before:

check time and distance with partner
clean shoes, loosen laces
charge Forerunner, clear, set for 1 alarm, 0.5 auto-lap
clean and fill Camelbak (100g sugar, 4g lite salt, twist of citrus)
lay out: shirt, compression shorts, thin socks, Vaseline, bandages, powder, sunglasses, bandana, towel
grind coffee, fill kettle, clean press
prep breakfast, snack

Morning of run:

start coffee
apply Vaseline, bandages, powder
dress
strech [...]

I fixed my Forerunner!