Friday, March 13, 2015


This week has been a little slow on the running front.  Well, it feels like it, but I think I am actually doing well.  I took a rest day on Wednesday, but I am run today instead.

I did a interval run on Tuesday - 3 x 1600m.
Avg Pace
110:37.8 1.12 9:31 
28:26.4 1.00 8:26 
33:07.9 0.25 12:32 
48:19.7 1.00 8:20 
53:04.6 0.25 12:16 
68:04.0 1.00 8:04 
72:43.3 0.25 10:53 
810:32.2 1.14 9:16

I am happy with this.  My training plan says to go faster, but I think that is too fast.  I don't know where I got those numbers from - I think I need to re-evaluate my times.  These 1600m are meant to be at race pace, so I was going for anywhere between 8:20-8:45 minute/miles.  I tried to stay comfortable, but hard.  The last 1600m was a little tougher though, but I really wanted to push myself.

I did read somewhere if you can't run a certain (maybe under 8 minute mile) pace you should do 1200m repeats instead of the 1600m ones.  I forgot about that, and set my watch.  I think it worked well, and I may implement more 1200m repeats at a later stage so I can attempt to run closer to a 8:10min/mile for all repeats.

Then my hill run. I had a 50 minute tempo run on the cards, but I opted to run up a big hill again, instead of the tempo.  Hal says I am allowed to do this.  I ran on a flat path for a mile, then started up hill.  My main goal was to try and keep going for at least 15 or so minutes, so I would be half way through my run.   Really, I just wanted to go further than my last run.
Avg Pace
19:31.6 1.00 9:31 
29:32.4 1.00 9:32 
39:22.9 1.00 9:22 
47:44.9 1.00 7:44 
57:07.0 1.00 7:06 
68:47.8 1.00 8:47
My elevation gain was 447 feet, as opposed to two weeks ago, where my gain was 365 - almost 100ft more.  That was in half a mile of running, as I added on an extra mile to the total distance.  You can see in my splits above where I started running down hill!  I am happy with my splits - Especially the 7:06.  I am trying to push myself downhill too - working on my leg turnover and letting gravity help me.

To compare with my hill run (same road, same warm up) from two weeks ago.  I am extremely happy that I ran one mile more and my average pace is down 8 seconds per mile!  That is a win!  I was honestly expecting it to be a bit slower.  My goal is to go a bit further every time.
Avg Pace
19:23.1 1.00 9:23 
29:24.6 1.00 9:25 
39:12.3 1.00 9:12 
47:24.6 1.00 7:25 
58:40.7 1.00 8:41
Then last night the husband and I went into the big smoke of Honolulu to catch a college baseball game.  What an amazing stadium for a college!  You can even see views of Diamond Head from the stadium.

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