The Training Blog of Abbott38

Been a while since Bill and I have done a longer run together.  We had this 10 mile loop we did while training me for my first 1/2 marathon and that is what we ran today. Best we ever ran it in the past was still a 9+min/mile pace and today we did it at a not so difficult pace of 8:18 average.  Huge difference over the last 8 months in this run, today we had several strides down to 6:50-7:00/mile pace which felt great. Absolutely great run today, thanks Bill.

Workout:

• Type: Run
• Date: 05/31/2009
• Time: 08:08:00
• Total Time: 1:17:14.00
• Average Heart rate: 168
• Max Heart rate: 178
• Calories: 1348
• Distance: 9.3 miles
• Average Pace: 8:18.61/mile
• Max Pace: 6:40/mile
• Ascent: 753 ft
• Descent: 738 ft

Hit the fitness center cybex weight machines for my legs, back, shoulders and chest.

Workout:

• Type: Strength Training
• Date: 05/29/2009
• Time: 06:00:00
• Total Time: 00:30:00.00
• Calories: 222

30 min + 5 min cooldown on recumbent cycle machine here at the hotel in Texas.  Body still on home time, EST, so getting up at 5 for a workout was easy.  Gave the left foot a break yesterday and today so hopefully tomorrow it will feel good enough for some running miles.

Workout:

• Type: Cycle
• Date: 05/28/2009
• Time: 05:30:00
• Total Time: 00:35:00.00
• Average Heart rate: 109
• Max Heart rate: 123
• Calories: 459
• Distance: 8.17 miles
• Average Speed: 14.01 mph
• Average Cadence: 100
• Max Cadence: 120

Changed up the route some this morning, but still totalled just over 6 miles. Good run with a walk up the hill prior to starting my run. The left foot in the arch hurts some, not a sharp pain, but a pain none the less.

Workout:

• Type: Run
• Date: 05/26/2009
• Time: 06:41:00
• Total Time: 00:52:39.00
• Average Heart rate: 154
• Max Heart rate: 168
• Calories: 891
• Distance: 6.13 miles
• Average Pace: 8:35.02/mile
• Max Pace: 6:35.6/mile
• Ascent: 1,010 ft
• Descent: 967 ft

Got in a great 12 mile run which is my wettest run ever.  From Jim’s house out at Dune’s West to Acme, with an extra loop to get to 12 miles.  The rain picked up when I hit the connector along with a STRONG head wind.  The wind died down when I got off the connector so I finished the last 2 miles, only to hit the head wind again when I hit the main drag along the beach.  Soaked but an easy 12 miles and I got a good breakfast at Acme Cantina when I was done.

Workout:

• Type: Run
• Date: 05/24/2009
• Time: 06:17:00
• Total Time: 1:45:38.00
• Average Heart rate: 147
• Max Heart rate: 158
• Calories: 1744
• Distance: 12.01 miles
• Average Pace: 8:47.86/mile
• Max Pace: 7:03.53/mile
• Ascent: 966 ft
• Descent: 939 ft

Down here in Charleston for the holiday weekend, slept in, and got out near 8:30 for a short run.

Workout:

• Type: Run
• Date: 05/23/2009
• Time: 08:26:00
• Total Time: 00:45:39.00
• Average Heart rate: 152
• Max Heart rate: 166
• Calories: 803
• Distance: 5.49 miles
• Average Pace: 8:18.61/mile
• Max Pace: 7:12.17/mile

A good lunch time strength workout for the legs, back, abs and shoulders.

Workout:

• Type: Strength Training
• Date: 05/21/2009
• Time: 13:15:00
• Total Time: 00:40:00.00
• Calories: 295

Backed off a little this morning and changed to the 5 mile route.  Good run, loosened up after the first 2 miles or so and the run got better.

Workout:

• Type: Run
• Date: 05/21/2009
• Time: 06:52:00
• Total Time: 00:44:29.00
• Average Heart rate: 147
• Max Heart rate: 168
• Calories: 742
• Distance: 5.13 miles
• Average Pace: 8:40.23/mile
• Max Pace: 6:35.6/mile
• Ascent: 766 ft
• Descent: 724 ft

Hit the Y @ lunch for a 7 mile session on an Expresso recumbent cycle machine.

Workout:

• Type: Cycle
• Date: 05/20/2009
• Time: 12:30:00
• Total Time: 00:32:11.00
• Average Heart rate: 134
• Max Heart rate: 147
• Calories: 310
• Distance: 7.01 miles
• Average Speed: 13.07 mph
• Average Power: 131.82

Reversed my 6 mile loop to get in a solid run after convincing myself to lace up and get out the door.  The legs were tired and after cramping in the pool I was considering giving them today off, but glad I went for the run and got the blood flowing.

Workout:

• Type: Run
• Date: 05/20/2009
• Time: 06:40:00
• Total Time: 00:56:14.00
• Average Heart rate: 150
• Max Heart rate: 181
• Calories: 948
• Distance: 6.51 miles
• Average Pace: 8:37.99/mile
• Max Pace: 6:49.09/mile
• Ascent: 728 ft
• Descent: 693 ft