Pushing the Redline – RunLog 9-9-14

Tuesday = speedwork, which means tonight I am freaking toast. Bennie and I sat in our easy chair after lunch (around 1:30) and then next thing I knew it was 2:45. TheWife is on vacation, so she was puttering around the house, making plenty of noise and I was basically – out and she said that Bennie never moved at all either.

Based on that result, I guess they were great workouts.

Really both of my runs today were tough ones, that challenged me in different ways.

Bennie Run

I think that Bennie can tell when I put on my Skechers GoMeb 2’s, maybe there is something about the way I walk or get more focused when I put them on. All I know is that he seems to know when I put them on, that we are gonna run faster than usual and he takes off, then looks back at me as if to say “well aren’t you coming you old fart!”

Silly dog!!! 🙂

Strava Bennie Run 9-9-11
Strava Bennie Run 9-9-11

Continue reading “Pushing the Redline – RunLog 9-9-14”

4 – 6 – 4 Colby Track Workout – RunLog 8-26-14

For my primary run today, I went to Colby College’s track.

More because track/interval workouts are what I do on Tuesdays, than because I wanted to go run in 85F degree weather with bright sunshine on a track with no shade.

However, I also I know that running faster in the heat is one of my weaknesses, it always has been. Even though the summer is almost over, I am sure that we will have a few more days of hot weather running. If I want to run well in the heat, I need to run in the heat.

Also this type of running develops a certain amount of mental toughness. Especially, since I wasn’t really all that into doing track work today. I had planned to do 4 x 400m, 4 x 200m and 1 x 1.0 at sub 6:40 pace,  a fast mile at a sub 7:00 minute pace and between 4-8 100 yard pickup/sprints – depending upon how I was feeling at the end.

During my recent 5K races, I find that once I go past the 1.0 marker, I let my foot off the gas and start to slow down and then when I get to the 2.0 mile mark, I tend to slow a little more until I get to where I turned around during my 1.0 mile warm-up, where I begin to pick up my pace again.

I know that I need to work on faster pacing between miles 1.0 to 2.5

So what did I do?

  • 1.0 mile warm-up
  • 4 x 400m with 400m recovery between
  • 6 x 200m with 200m recovery between
  • 4 x 100 yards on the football field.
  • 1.0 mile cool-down

Continue reading “4 – 6 – 4 Colby Track Workout – RunLog 8-26-14”

Speedwork Kind of Day – RunLog 8-5-14

Gorgeous summer day again today!

However, by the time I got out there it was in the 80’s which is great for the beach, but a little warmish for doing speedwork.

But it didn’t stop me!

When I put on my Meb’s, Bennie’s eye’s lit up, then when my GPS connected and beeped/buzzed – we were still in the house and he started bouncing all over the place. Hence one of his nicknames Bouncing Bennie 🙂

Run #1

Yeah Bennie didn’t want to worry about warming up and all that other foolishness that I have go through before we start our run, he was ready to fly. At first I kind of held back a little, but once we got around the corner, I just said what to hell, smiled and ran. Then it was the usual speed play with Bennie.

Strava Bennie Run 8-5-14
Strava Bennie Run 8-5-14

As you can see we did run a bit quicker than usual for the first mile and it felt good.  Some things were still tight, but didn’t interfere too much with the paces we were hitting.

It is was harder to keep up the pace, I just am not used to going this fast – for now. Continue reading “Speedwork Kind of Day – RunLog 8-5-14”

First Track Workout Since the Injury 8-15-13

Colby Track 8-15-13
Colby Track 8-15-13

I was looking forward to this track workout today for a lot of reasons, but mostly because I do like the track.

It would also be a good check of where I am with both my fitness level and how my Achilles tendon will hold up to a more demanding/faster workout.

WOW!!! Without a doubt I learned so much about myself tonight.

It was definitely humbling and one that I needed to know how much more work I need to do to get to where I want to be. Now that I know where I am, it is going to motivate me to work harder to improve. Continue reading “First Track Workout Since the Injury 8-15-13”

Colby Track Workout 6-21-12

P6210001I did it – I made it to the Colby Track!

To be honest, I was worried that it was going to be a great place to get cooked with Fred’s Coffee saying it was 88 degrees as I went by.

I seriously thought about changing my workout to the Colby Trails, but I know that I really need to work on my speed, so I figured if it got too hot, I could bail and run the trails.

Actually, while it was HOT running on the track, there was a little breeze and it got a bit cloudy about half-way through the workout. It definitely was not as bad as yesterday!

Lanes 1-3 are closed to “jogging”, so I ran most everything in lane 4 on the fast laps and lane 6 on the recovery laps, which means it was further than 400m, so I am just going with 4 laps equaling a mile for the workout’s total mileage. Each fast lap had a slow recovery lap after it.

Below are my stats for this track workout:

1.0 mile warm-up 9:05

1.0 mile fast – 6:59

Nike Stats 6-21-12

Yesss!!! I broke the 7:00 minute barrier for the first time in a long, long time Smile. It was close though.

  1. 400 – 95:79
  2. 400 – 94:90
  3. 400 – 96:90
  4. 400 – 96:88
  5. 400 – 96:33
  6. 400 – 100:27
  7. 400 – 97:06

1.0 mile cool down 10:11

Total Distance: 6.7 (actually closer to 6.8 or 6.9 but hey close enough)

It was a tough workout for me, I wanted to get close to the 90 second range, but the heat and the added distance per lap made it just a little too much for right now. I will get there though. The last two fast 400s were a little slow, but the heat had taken its toll and I was beat.

I did notice that the Nike Free 4.0 felt, well spongy on the track. It seemed like I had to put more effort into my laps to run faster on a rubberized track with them. Oh I went fast enough, but it just felt like they were too soft for faster track running.

Running repeats by yourself is tough mentally and I find that those last 400’s would be a little faster with someone there to push me a little bit.

P6210002Overall, I am very happy with the workout, I felt more in control of my running form today and didn’t get all discombobulated when I was running faster, like I did last week. So I am noticing some improvement – which is good Smile.

It was good to see this on the last lap Winking smile.



Runlog 6-21-12

Memory Lane & Track Workout 6-14-12

P6140028Today was a couple of runs down memory lane, so I will be doing two blog posts today about running down memory lane and you know something, doing it was a lot of fun – well as much fun as the first track workout of the year can be and a second run less than half an hour later. Smile

Continue reading “Memory Lane & Track Workout 6-14-12”