Tuesday - Last Run before 5K

I went out on the 4 mile loop again to try and get 30 minutes on my legs before the race on Saturday. I have been thinking about my race goals for Saturday but I will get to those at a later date.

Tonight the run felt good. Legs are strong and my RPE has been very low. I don't think my heartrate is struggling through a pace around 7:15 or so. This run was very close to that pace and I felt strong throughout.

Run Summary:

Race Week - 4 Quick Miles

I got out there after work and hit my 4 mile out and back loop. There is a 5k on Saturday and so my plan is to take this week and run Monday and Tuesday then back off the rest of the week to see if I can't hit a couple of running goals.

Running goals? Haven't thought about those in a while. Well, I guess it is as good a time as any to start putting together a couple of goals.

Run Summary:

Sunday: Rest Day / Run Summary

Today I took some time off my feet to put some focus on getting caught up on my run logs. Over the past few weeks I have been wearing my Polar Heart Rate Monitor with the footpod which has made tracking these runs VERY easy.

I plan on hitting the 5k next week here in Alpharetta. Not sure if this will be a huge race or a local, neighborhood walk/run. I'm just interested in seeing what I am capable of right now. These hills have been good to me recently and I hope to see a difference in my run time.

Weekly Summary

The Real Rest Day

Fridays have been tough for me over the past few weeks. I always seem to end up at happy hour with the good people I work with and the next thing I know my head is swimming on Saturday morning and I spend the day in bed or on the couch.

I will be heading out again tonight, but I plan on making an effort to keep it light so I can make my long run on Saturday... even if I need to do it in the afternoon. I really want to get it done! 5K next week. This run will be important.

Rest Day for Dinner

I changed up my run schedule to accomodate a dinner with coworkers tonight. Steak, wine, and Key Lime Pie. It was a good trade off.

4 for Wednesday

A good slow run to add a few more miles to the ramp up. Tomorrow I have dinner with coworkers so this will be it for a couple of days. Rest day on Thursday and Friday. Long run on Saturday. Long is a relative term these days...

5 Miles More...

Put the heart rate monitor on today to try and stay around 7:30 per mile with low beats per minute.

4 Miles.. A little Speed

I thought I would put together a few miles today that had a little more speed than I have been doing. I wanted to stay under 7:30 per mile. Success!

4 More and Change - Weekly Summary

Another Day, Another 4

Time:	31:34
Distance:	4+ Miles
AVG Pace/Mile:	7:32
MAX Pace/Mile:	7:26
AVG Heart Rate:	NA
MAX Heart Rate:	NA

5 More Miles

Time:	39:04
Distance:	5+ Miles
AVG Pace/Mile:	7:41
MAX Pace/Mile:	7:20
AVG Heart Rate:	NA
MAX Heart Rate:	NA

Another 4

Another 4 miles under my belt and added to the ladder. Legs are feeling good and I am looking forward to more miles to come.

Time:	32:00
Distance:	4+ Miles
AVG Pace/Mile:	7:36
MAX Pace/Mile:	7:32
AVG Heart Rate:	NA
MAX Heart Rate:	NA

Easy 4

Time:	30:51
Distance:	4 Miles
AVG Pace/Mile:	7:22
MAX Pace/Mile:	7:15
AVG Heart Rate:	Unavailable
MAX Heart Rate:	Unavailable

Another rung up the ladder

Okay, so this is going to take a while so I'm going to try and stay patient. I can already tell I will want to go run 15 miles in the coming weeks, but I should not even get that high until the end of Sept. so I've got a while to wait.

Time:	30:24
Distance:	4 Miles
AVG Pace/Mile:	7:31
MAX Pace/Mile:	7:19
AVG Heart Rate:	Unavailable
MAX Heart Rate:	Unavailable

Getting Started up the Ladder

I am slowing going to be adding some miles over the coming weeks. Not really HIGH mileage, but really consistant mileage week to week. The goal will be to get into good form for a 10k or Marathon in December or January.

Time:	39:00
Distance:	5.01 Miles
AVG Pace/Mile:	7:44
MAX Pace/Mile:	7:30
AVG Heart Rate:	141 BPM
MAX Heart Rate:	158 BPM

Last Run Before Vegas

Got off work early today and went out on an easy 4 miler. Took my time knowing this would be the last time I ran for about 1 week. Run felt good and starting next week I will be moving forward with the mileage ladder to get set up for either 10k training or a longer term goal of the Houston Marathon.

Distance: 4 Miles

Mileage Ladder Run Summary

This is going to be the summary of runs as I begin an increase in mileage. The goal will be to remain around a 7:30 pace per mile while ramping up. Speed work will come down the road.

Time:	00:00
Distance:	0 Miles
AVG Pace/Mile:	00:00
MAX Pace/Mile:	00:00
AVG Heart Rate:	000 BPM
MAX Heart Rate:	000 BPM

Mileage Ladder

I'm going to start picking up miles on a consistant basis to try and get to a good level by mid september to begin training for Houston's Marathon. I think that will be a good goal race. Atlanta Road Racing is popular here and I plan on finding a local training team to get hooked up with.

Time: 29:53
Distance: 3.9 Miles
AVG Pace: 7:44 Per Mile
MAX Pace: 6:23 Per Mile
AVG HR: N/A
MAX HR: N/A

Sunday was for the Hills

Today I took a chance and decided to hit a couple of hills. I headed out and did the Little Big Loop. Little meaning 3.9 miles, Big meaning Hills, and Loop meaning... well, its a loop.

Had a great run. Felt strong throughout even though the run was hot. Made sure to get some fluids in afterwards. Good stuff!

Route: Little Big Loop
Distance: 3.9 Miles
Time: 00:30:05
AVG Pace: 7:47 per mile

Training Calendar