Monday, January 3, 2011Ran 6.13 miles (Garmin) around Hamilton and Wenham after we got home as it was getting dark. low 30's felt pretty comfortable. A little sore from sliding around on the track yesterday.
Sunday, January 2, 2011
first track workout of the year
Ran down the mountain to West Morris Central High School track with Heather around 2:30 in the afternoon. Started with 2 x 1000m T while Heather did some 800's. It was a little slushy on one end of the track. Goal for 1000's was 3:20 (~5:20/mi. pace). First one in 3:15, 200m jog recovery (1:00); second one in 3:21.63, 200m jog recovery (1:03). Then did 6 x 200 on the non-slushy half of the track, turning around and walking back after each one. Goal for 200's was 33s (32.3; 32.63; 32.03; 31.72; 32.7; 32.64) Last piece of workout was a 2-mile progression run with each 400 5 seconds faster than the previous and the last 400 at 3k race pace. Since I have actually raced a 3k recently, I knew what that meant. Goal was 70 seconds for last lap. I should have started a little slower and I didn't quite hit my goals as I picked it up, but I think the slush accounted for some of that. Ended up running 1:38.6, 1:38.2, 1:34.7, 1:31.6, 1:27.6, 1:22.2, 1:19, 1:13.7. Heather ran the first mile of the progression with me then did a couple easy 400's with a hard 200 at the end. Then we jogged back up the 2 1/2 miles back to her parents' house. Overall, very pleased with just being able to get out and run a workout in early January. Thankful to my "mom and dad" in NJ for spending time with their grandkids so Heather and I could have a little running date.
Saturday, January 1, 2011
"9-mile" loop from Brackmann house with Heather - up hill for the first 3/4 mile, then rolling the rest of the way (down hill last 3/4 mile coming back)...wore my new Garmin and measured at 9.13. 1:07:42 was comfortable and good effort for Heather. We talked most of the way. Saw some mile marks on the road for a 10k(?) around 40 degrees and overcast, most of the snow they had early in the week had melted.