2009/03/05 - Camp (12 x 220 yards)

Tonight's workout was 12 220s with a 220 rest in between each. Goal time was 50 seconds for each of the 12 220s. This is the first real speed work that I have done since my knee started bothering me, and it is feeling pretty good after the workout. Not 100% healed, but it does seem to be holding up better these days. Maybe the stretching and exercises are working. Here are the splits:

43s
41s
51s (shoe came untied!)
42s
43s
42s
42s
40s
39s
39s
39s
40s

2009/03/04 - Camp (5.1 mi @46:30)

I didn't make camp last night, so I did the workout tonight instead - 1K at 5K pace repeated 5 times with a slow 220 in between. My goal was to run the 1Ks in about 7 min/mile pace and while I didn't quite achieve that, I'm still satisfied with the effort. My paces were 7:10, 6:50, 6:55, 7:15, and 7:31. Just like in a race, my first 3K is pretty good and then I hit a wall.

Camp - 2009/02/17 (4 mile tempo run)

Tonights 4 mile tempo run came with a target pace of 7:15/mile. With my knee feeling better, but not 100%, I decided to shoot for 7:30/mile. My splits came out to be:

Mile 1 - 7:28
Mile 2 - 7:21
Mile 3 - 7:38
Mile 4 - 7:30

Not bad. My knee did start to flare up during the 3rd mile, but it wasn't too bad, and I was able to mostly push through it. I'm back on the ice and ibuprofen tonight, and hopefully it will feel better in the morning. It was good to be able to run fast again!

Camp - 2009/02/17

Camp 2009/02/05

OK, so it is freezing here in East Central Florida, and I'm running circles in a parking lot! The workout for tonight was actually relatively easy: warm up for a mile, 20 X run fast 20 seconds, then run slow 40 seconds (20 minutes total), cool down a mile or so. I didn't really try to hit a specific pace on the "run fast" parts, I just ran about as hard as I thought I could manage. I ended up running 4.74 miles total. My right knee is still bothering me, but I'm hoping I can run through it. I'm actually going to go shoe shopping tomorrow. Maybe I just need a new pair of shoes!

Camp - 2009/02/03

After a week away from camp, it was time to hit it again. For tonights workout I was supposed to run 2 X 2 miles at 7:00/mile pace with a 5 minute rest after the first 2 miles. Sounds easy, right? I programmed my watch for the entire workout which included beeping at me when I went too fast, or more likely, too slow. Well, after the warm up mile or so, I was ready for the first 2 mile interval. I mistakenly hit the "Stop" button instead of the "Lap" button. I tried to get the watch back on program by hitting all the buttons I could find, all while running somewhere in the neighborhood of 9 miles an hour! I decided that I was back on track, but the watch never made a sound, and I knew I wasn't running exactly the right pace. After running for what seemed like 2 miles I hit the "Stop" button again, and I saw that I had only completed 1.92 miles of the first interval. I ran a little longer for good measure, but the precise logging of the run had been lost. I did my 5 minute rest, and completed the last 2 mile interval without incident. Once I got home I was able to piece enough of the workout together to see that I missed my goal time of 7:00/minute miles:

1st mile 7:02, 2nd mile 7:08, 14:10 total for first interval
3rd mile 7:08, 4th mile 7:17, 14:24 total for second interval

Not bad considering I had really no idea how fast I was really going. Here is the link to what I was able to capture:

Camp 2009/02/03

Camp 1/22/2009 4.78 mi@41:45

For the workout tonight, I was supposed to run 8-12 330 yard repeats with a 110 yard jog in between. Target pace was 1:12 for each 330 yard interval. I set up my Garmin to tell me when to run fast and when to run slow. I didn't however set it up to tell me what my interval time was, so I just ran what I thought was the right pace. Turns out I was right on for the first 8, but I tired for the last 4.

Warm - 10:14 (1.07 miles)
1 - 1:12 (0:38 rest)
2 - 1:11 (0:42 rest)
3 - 1:11 (0:38 rest)
4 - 1:10 (0:40 rest)
5 - 1:12 (0:45 rest)
6 - 1:13 (0:45 rest)
7 - 1:12 (0:45 rest)
8 - 1:15 (0:43 rest)
9 - 1:17 (0:44 rest)
10 - 1:20 (0:44 rest)
11 - 1:21 (0:43 rest)
12 - 1:19 (0:43 rest)
Cool - 7:55 (0.71 miles)

Average for first 8 intervals 1:12

Average for all 12 intervals 1:14

Camp 1/20/2009 5.6 mi@45:09

The total time doesn't tell the whole story for this log entry. The goal was to warm up, do a 4 mile tempo run at 7:15/mile pace (which is only 14 seconds/mile slower than my fastest 5K time), and then cool down. I didn't make the goal time, but my excuse is the wind. Motionbased shows the wind at 18.4 mph, and that's what it felt like. My splits looked like this:

1 mile split @ 7:24
2 mile split @ 7:22
3 mile split @ 7:36
4 mile split @ 8:11

The tail end of mile 3 and most of mile 4 I was running straight into that wind. I think I could have been close to overall goal time on a calmer day. So for this tempo run my goal was 4 miles at 7:15/mile and I ended up with 4 miles at 7:38/mile.

Camp 1/15/2009 5.25 mi@44:46

Day 2. This workout included a 1/2 mile warmup, 16 X 220 meter intervals (with 220 jog in between), and then a 1/2 mile cool down. Target pace was 48 seconds for each of the 220 intervals. I didn't set my watch up correctly, so I don't have accurate times for the intervals. One of guys I was running with was timing his intervals, and his times were between 42 and 47 seconds, so I was in the right ballpark. I think I earned the pizza and beer I'm going to consume tonight!

Camp 1/13/2009 3.71 mi@29:13

First night of running camp. This run included a 1 mile warm-up, a 2 mile time trial, and a .71 mile cool down. Should be a fun 4 months!