Cycle Cooldown
Spied a Lemond Spin Cycle as I was cooling down on the dreadmill, so I hopped on it to see how it felt (wasn’t impressed - the tensioning was uneven and erratic).
Workout:
- Type: Cycle
- Date: 10/19/2008
- Time: 21:45:00
- Total Time: 00:10:00.00
- Distance: 3 miles
- Average Speed: 18 mph
Filed under: Cycle
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Killer Dreadmill Hills
Need to get some hills in my legs before next month’s Flying Monkey Marathon back in Nashville. It’s an ugly, ugly profile. And very hard to train for here in pancake-flat Iraq. So these workouts get done on the dreadmill.
Workout:
- Type: Run
- Date: 10/18/2008
- Time: 21:20:00
- Total Time: 1:40:48.00
- Average Heart rate: 136
- Max Heart rate: 147
- Calories: 2116
- Distance: 11 miles
- Average Pace: 9:09.62/mile
- Max Pace: 8:00/mile
- Ascent: 900 ft
Filed under: Fitness, Iraq, Marathon, Run, Running, rant
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Back and Abs
Keeping the core strong.
Workout:
- Type: Strength Training
- Date: 10/15/2008
- Time: 21:30:00
- Total Time: 00:45:00.00
- Average Heart rate: 94
- Max Heart rate: 104
- Calories: 450
Filed under: Fitness, Flexibility, Iraq, Strength Training
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The Last BK Run
Why? Because BK and several of her co-workers are headed home. YAY!!!!
They’ve done their six months here in Iraq and they’ve done it well. And still have managed to find time to improve their fitness, break some self-imposed limitations and come out better for it.
They’ll be missed. But for every person that leaves safely, my job is done. And for every person that leaves safely, that means I’m that much closer to being the next one.
Workout:
- Type: Run
- Date: 10/15/2008
- Time: 20:30:00
- Total Time: 00:45:53.00
- Average Heart rate: 124
- Max Heart rate: 164
- Calories: 702
- Distance: 4.67 miles
- Average Pace: 9:49.2/mile
- Max Pace: 5:34.88/mile
- Ascent: 15 ft
- Descent: 15 ft
Filed under: Fitness, Inspiration, Iraq, Run, Running
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Chest & Shoulders
Gotta keep the upper body strong. Otherwise, you’ll know it in the closing miles of the longer races.
Workout:
- Type: Strength Training
- Date: 10/14/2008
- Time: 21:30:00
- Total Time: 00:45:00.00
- Average Heart rate: 95
- Max Heart rate: 100
- Calories: 450
Filed under: Fitness, Iraq, Strength Training
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Easy 4.5 w/ Tempo Finish
Relaxing run, working out the stiffness from Sunday’s 1/2 marathon PR. Felt real good after the first mile. Tempo finish for the last 1/2 mile, accelerating to a 5:10/mi pace for the finish.
Workout:
- Type: Run
- Date: 10/14/2008
- Time: 20:30:00
- Total Time: 00:47:02.00
- Average Heart rate: 118
- Max Heart rate: 156
- Calories: 699
- Distance: 4.53 miles
- Average Pace: 10:22.84/mile
- Max Pace: 5:10.08/mile
- Ascent: 20 ft
- Descent: 20 ft
Filed under: Fitness, Iraq, Run, Running
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Sapper Half Marathon
Thanks to work issues, I didn’t run a single step in the whole week after the 10-miler the previous Sunday. But I was still hoping to pull off a sub-1:45 PR. Just had to take it easy the first few miles and negative split. Easy enough.
Except I took it a bit too easy the first few miles. And by the time I realized it, the gap was too large to overcome unless I ran a completely astounding negative split.
So I ended a bit off pace, at 1:46:58. Still a PR though, so I’m still pleased.
Workout:
- Type: Run
- Date: 10/12/2008
- Time: 06:25:00
- Total Time: 1:46:58.00
- Average Heart rate: 145
- Max Heart rate: 165
- Calories: 1957
- Distance: 13.1 miles
- Average Pace: 8:09.8/mile
- Max Pace: 6:09.99/mile
- Ascent: 88 ft
- Descent: 88 ft
Filed under: Fitness, Iraq, Marathon, Run, Running, race report
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10-Miler PR
Well, it’ll have to be one. I’ve never actually run an actual 10-mile race before. All have been either shorter or longer. But I know where I normally am for half-marathons, at right around 1:22. So my goal was to go sub-1:20 for this race.
Since it wasn’t a priority race, I wasn’t out there to kill it. Just out there to work on even pacing and a negative split. I achieved both.
To achieve a 1:20 even 10-miler, I had to maintain 8:00/mile pace. To negative split, I ran the first 5-miles at a very comfortable 8:04/mile average. It was fun to watch all the folks jackrabbit for the first few miles, knowing I’d see a good chunk of them soon.
Baghdad’s flat as a pancake. Except for one hill. And that hill was the middle mile, from about 4.5-5.5. One-half mile up, turn around and back down. It was interesting to see the faces of the folks in front of me after they had come back down. Many were beat up. More good news for me. When we turned to view the hill straight on, some got pumped and actually started accelerating towards the hill. I saw them again later.
After the hill I kept the pace just a bit slower than 8:00/pace to let the legs recover from the hill. By mile 7 I started to accelerate, covering the last three miles at about 7:40/mile pace.
Knowing the roads had its advantage too. By mile 8 I was accelerating smoothly and passing folks left and right. The final hard left turn was about 1/2 mile out from the finish. That last 1/2 mile was covered at about 5:30/pace, crossing the line at 5:10/pace.
Goal: <1:20
Actual: 1:18:52
Workout:
- Type: Run
- Date: 10/05/2008
- Time: 05:30:00
- Total Time: 1:18:52.00
- Average Heart rate: 145
- Max Heart rate: 165
- Calories: 1535
- Distance: 10 miles
- Average Pace: 7:53.06/mile
- Ascent: 200 ft
- Descent: 200 ft
Filed under: Fitness, Iraq, Marathon, Run, Running, race report
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Easy Z1
Nothing spectacular. Matter of fact, the legs felt pretty flat. But they’ll come around tonight and be ready for tomorrow morning’s 10-miler. I’m sure of that (fingers crossed).
It’s been interesting this past week, since my scheduled had to be shuffled. Now that it’s fall here in Iraq, the daytime runs are quite comfortable and the dry breeze is really pleasant. I still work up a sweat (hell, I do that when it’s -5F), but nothing too crazy.
Workout:
- Type: Run
- Date: 10/04/2008
- Time: 11:25:00
- Total Time: 00:26:46.00
- Average Heart rate: 122
- Max Heart rate: 134
- Calories: 412
- Distance: 2.72 miles
- Average Pace: 9:50.16/mile
- Max Pace: 8:24.91/mile
- Ascent: 10 ft
- Descent: 10 ft
Filed under: Fitness, Iraq, Run, Running
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Two a Day #2
The second of two runs today. Meant to be an easy Zone 1, which it was.
For the most part.
After about a mile, I was feeling antsy, so I left the group and worked up a solid tempo run of 6:50/mi pace for about .6 of a mile. Nothing too hard, very comfortable, cruising.
The bad part was that I touched the bottom of Zone 3 for a moment.
So today’s double run added up to 11.5 miles. Tomorrow’s an easy, easy day, then the Army 10-miler Sunday morning. Right now I intend on pushing it as hard as I can, even though it’s a C-race for me.
Filed under: Fitness, Iraq, Run, Running
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