Run Kraig Run

Archive for the ‘General’ Category

Last night I ran 2 miles in 19:20 with an average pace of 9:40/mile.

It felt good, I didn’t look at my watch once and I wanted to do it in under 20 mins. I pushed a little harder than the night before but still maintained a comfortable level. Maybe my cardio is doing better than I thought.

Last night I ran 2.5 miles in 25:31 with an average pace of 10:12/mile.

Didn’t look at my watch at all, just ran what felt right. Very enjoyable run.

Well I’ve successfully started running in the morning. It feels much better if you can do it.

I’m currently sitting at a 10:00/mile. This in itself is okay considering I ran the Calgary Marathon at an average pace of 10:02/mile. Here we are 5 weeks later and as much as my cardio has dropped, it hasn’t dropped all that much.

However, if I’m going to be able to run Honolulu in under 4:00:00 than I definitely have my work cut out for me. I’m got a little more than 5 months to cut back a whole 1:00/mile. That is ambitious. According to my running book I should be able to drop 0:11/mile every 4-6 weeks. Quick calculation and that means in 22-33 weeks I’ll be ready. I have 22 weeks.

Yikes.

Ran 4 miles in 37:03 with an average pace of 9:16/mile. (Treadmill, 1.0 Incline)

This one was a bit of a rush job. I left my place so fast that I forgot a couple of things and had to go back in to get them. When I got to the gym I realized that I forgot my mp3 player. There were a few times where I was bored and wished I had had it but over all it wasn’t that bad. I’ve heard that in order to mimic an outdoor run as best as possible, when running on a treadmill, you should run with a 2.0 incline. This is my attempt at gradually getting used to that incline.

Ran 16 miles in 2:39:01 with an average pace of 9:45/mile. (-8 Celsius)

This run was awesome. It’s the farthest I’ve ran. Ever. For those metric people out there I covered 25.6 km. This run was outside so the pace was slower than I’ve been doing on the treadmill which is entirely due to the fact that I had to travel over several large hills. On long runs I usually run out of energy and get so hungry that I can’t focus but this time I brought a little bit of food with me to eat while I ran. Best idea I’ve had in a long time.

Ran 2 miles in 19:05 with an average pace of 9:32/mile. (Treadmill)

Ran 6 miles in 50:06 with an average pace of 8:21/mile. (Treadmill)

I was supposed to run 8 miles straight but the problem is that the treadmills that I run on force you to cool down once you hit 60 minutes. I decided that I’d do a 2 mile “warm-up” and then stop the treadmill and start it up again as fast as possible, so I probably have 20 seconds max in between these runs.

The first 2 miles felt good but I wanted to keep it a true warm-up and not go any faster than the 9:30/mile that I am supposed to run. The 6 miles were awesome. A 9:30/mile pace is equivalent to about 6.3 mph, this is where I started. after a couple miles of progressively increasing the speed I finally stopped and ran about 3 miles at 7 mph. This wasn’t enough for me though so I again slowly increased the speed until I hit 8 mph with about 1.5 miles to go. I ran the final 1.5 miles at 8 mph which is equivalent to a 7:30/mile pace. I felt the extra effort that was needed to keep this pace going but it still wasn’t all that uncomfortable. It was enjoyable.

Ran 6 miles in 55:29 with an average pace of 9:15/mile. (Treadmill)

This would be considered my first successful treadmill run. It went surprisingly well, I knew how many tracks and how long my playlist was on my mp3 player and didn’t even look at the recordings on the treadmill until I was almost done. I picked up the pace a little too, I am supposed to run around 9:30/mile but I just felt real good. Then again it might be time to increase my speed again.

Ran 6 1/2 ish km in somewhere under an hour.

Overly not a hard run but I joined some friends and just ran whatever they ran at the pace that they kept. I didn’t bring my watch because I didn’t want the distraction so I don’t know exactly how far or how fast we ran.

Week 9 was kind of a bust. My watch froze up for a few days, I tried to implement treadmill runs and I wasn’t feeling well at the end of the week.  Over all I have nothing to record. This is disappointing.

These runs tend to start out cold but it never takes long for you to warm up. There were five of us on this run.