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View albumI AM AN IRONMAN
June 4
June 3
today I lay on the couch. Oh, and I might....no, on second thought...I'm just going to lay on the couch.
June 2
- 47m 49s
- 5.15 miles
- 09m 16s /Mi
speed work on treadmill. 10 min/mile wu; quarter mile 8:13 pace followed with 1 min rest (12 min/mile) - repeat 6 times; 10 min/mile cd...as an added bonus (I was feeling spunky) I ran a 7:30 mile to finish up.
awww...the joys of indoor training...tomorrow is an off day and I foresee good rest will be had....I need it. Wednesday will be a brick variety (all three disciplines)...then shut down until Sat. Metroplex Sprint Tri.
June 1
- 36m 25s
- 4.00 miles
- 09m 06s /Mi
I did a tempo run based on a running book. 10 min/ wu mile (actual was 9:51); 2 miles at tempo pace (8:20) (actual was 8:13 mile 2 and 8:23 mile 3) and then another 10 min mile cd (actual was 9:56). I won't say it was easy...I definitely felt like I was working...but man...am I stoked! Nothing like the feeling of having worked out...maybe it's because it was something new I did...I dunno...but I'm going to go with it for a few months (I have a handfull of sprints coming up and I want my 5k time to improve). Did errands with my son today and didn't get a bike ride in with him...so, unfortunately, it will be another week before we see if he's ready to fly solo.
May 31
- 29m 43s
- 3.00 miles
- 09m 54s /Mi
well...as promised, I did my "warm down" run...I didn't do the 6 miles I had planned...mainly because I didn't want to...lol. Ok, I was drippin sweat the entire time and sweated enough today as it was. I had water during the run but really just felt like 3 was enough for today. Tomorrow my son goes over to his mom's for the week and I plan on doing a 10 mile run tomorrow evening (at a slow pace). I have a sprint on Saturday and will get in a few bricks in this week in order to prepare myself mentally for the bike/run transition. Oh, and I watched part of the Indy 500 while on the treadmill. In 30 mins...I saw 50 laps and 3 single vehicle wrecks...good times. Yes, DVR is my friend while on the treadmill.
Helped Ken (kproudfoot) move to the neighborhood. Needless to say, I did strength training today from 9:45 to 5:00. I plan on running on the treadmill this evening as a "cool down" from all the fun I had today. I also have to go mow the yard real quick. LOTS of sweating today...not much in way of "mileage"...but my body is definitely getting a workout. It was fun helping Ken move...I know what a challenge/daunting task it is to do it solo (i.e. without a moving company)...so I was more than happy to help...and yes, as is my custom, I helped move the hard stuff...I don't feel my God given talents should go unused. LOL.
May 30
- 1h 06m 03s
- 7.14 miles
- 09m 15s /Mi
nice treadmill run (at work). HR was awesome for the pace I ran. I just need to get that to happen outdoors!
May 29
bkarhu's Training Log
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last run before the Sprint on Sat. (Metroplex Sprint Tri)...decided to push it the first two miles (simulate race pace).
Mile 1: 7:20
Mile 2: 7:29
Mile 3.1: 11:55 (cd)