Posts Tagged ‘run music’

Can’t believe it’s been two years since I’ve posted on this thing. From the looks of it, a lot of people who I used to read on WordPress have stopped too. Time to find new pages to read, I guess.

I love running. Since dropping the 5k PR about two years ago, I really haven’t run consistently to be honest. Not long after my best race, I wore down from the constant hard runs and the Hawaii heat and humidity. Heck, maybe I just got complacent. In any case, running for time hasn’t been that big a deal in the past couple of years. I think I have more in tank now. I want to make another go at it. I’m not even close at the moment. Rough guess…maybe 6-7 minutes off the pace right now. With consistent running, I should quickly approach the 20-minute barrier for the distance mid-to-late February. Then the hard work begins. Rough target for a personal best (16:58) in the 5K should be around August, if everything goes to plan.

For the next few months, until the end of April, the goal will be to get in shape and to set up a great summer of running (which, honestly, I’ve never had). Since about 2009, I’ve organized my years into three 16-week segments with some rest weeks in between. The first segment typically runs from January to late April. Today actually kicks off Week 5 in what I call the “Spring” segment. Fairly boring stuff so far, and I’ve probably run for about 10 days in the month of January. Hardly a great start. Run plan for this spring is pretty basic. Alternate”easy” runs with intervals. That’s it. One for stamina. The other for race-prep.

The biggest challenge will be staying motivated with no personal bests in sight. Good life prep too. I’ll want to run long after I’m not capable of doing my all-time best. So here we go…Goals for this Spring in order of appearance and what I plan to do this week to contribute.

  1. Build endurance (today). Not really specific about this goal because I don’t have as much control over the specifics. Basically involves running faster paces at an easier effort as measured by heart rate. Not perfect, but it’s the tool I have. Should see big gains early by just getting off the couch.  
  2. Complete 80% of planned strength/recovery workouts. (April 15). Just want to be balanced here. I have some assortment of pushups, situps, squats, jumps and foam rolling planned for every night. I’ve always let this part of the plan go, but not this time. I’m tracking. I want to feel strong. These will be night workouts. Shouldn’t miss more than 1-2 days per week.
  3. Run a race in late April (April 22). Simple. Need to find a race that I can run in. I’ve got a two-week window to get it done in the training schedule. April 22 and April 29. Need to sign up. Big motivator.
  4. Start May in 18:30 5K shape (April 30). And contrary to everything I’ve posted above, if I want to think about being at my best at the end of August, I’ve got to be in striking distance beforehand. I won’t have to wait until April to see progress on this. I have a “key workout”, 4×800, that I run on Wednesdays. While typically 3×1600 gives me a better idea of how a 5k run will go, 4×800 will suffice if the effort leaves me feeling as though I have more to give. I will consider this goal met if I complete the workout averaging 2:37 per rep and not maxing out HR (<95%) at the end of April.

Alright. This this meets the whole S.M.A.R.T. goals criteria. Specific (with the exception of #1). Measurable (numbers everywhere). Attainable (Done it before. Not looking for a PR). Relevant (I love this stuff). Timely (done in April). Thanks Internet.

Favorite Run Last Week: 

Well since I didn’t run last week, here’s today. 10-miler. Progressive run. Went faster with every mile. But still have a lot of work to do. So sore. I’ll look back on this run as the season progresses.
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Unrelated to Running…

I was a HUGE New Edition fan as a kid. You know, the singing group. They were so COOL! Or you don’t know. But you can learn about them. BET recently produced a New Edition biopic last week. It was terrific. 3 nights. 6 talented men. 1 great story. For the next month, I’ll be listening to my guys over the next month and pounding out these miles. This also explains why I will categorize these segments of posts over the next 3 months as Heart Break.  It’s the title of N.E.’s most commercially successful album. Just getting back to what I love. Running and music.

Run safe everyone…

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(guess we have to pay WordPress to post videos now…lame).

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Day 38 – The Chase

Posted: December 7, 2012 in The Chase
Tags: , , ,

Easy Run: 3 miles @ 7:42 – 6:44 pace.

Weather: 48 degrees, light rain

Love going out there in the rain, sometimes. Had my girl Amy Lee jamming through the headphones. A little Maxwell on top of that. Couldn’t get any cooler. I think the wet weather helps me focus. First morning run in 11 days. It will be nice to come home tonight and not having a run to knock down as well. As for the run itself…really enjoyed pumping the arms today. A friend of mine once told me in high school, “Move the arms and the feet will follow.” That’s pretty much what happened today. Controlled the entire pace with arm movement. Just have to be careful not to ball up those fists and get tense.

Added pushups, v-situps, bicycle crunches and supermans to the after run routine. Really trying to shoot for total body fitness as well. The upper body workouts are important to running. The arms are pumping and the torso is turning. I think this will work for now. Tomorrow’s workout ends the “down” week. After that…four more weeks until race day.

Projected 5K: 18:20 (5:54/mile)

Day 24 – The Chase

Posted: November 23, 2012 in The Chase
Tags: , , , ,

Easy Run: 5 miles @ 10:00 pace

Weather: 47 degrees, partly cloudy, windy

Great low HR today (141 bpm average on the run). I’ve been been averaging in the low 150s for most of this week. Not sure what to attribute it to, so I’ll wait until tomorrow. Ho-hum run otherwise. Lot of wind out there. Fingers didn’t like the cold, even in gloves. Something to consider down the line. Good stuff otherwise.

Really enjoyed my music today too. Here’s how the run ended:

Projected 5K: 18:51 (6:04/mile)