Tag Archives: long run

Days 49-54: Lots of Volume

It’s been another crazy week of pre-holiday festivities.  In terms of running, it’s been just a really long week.  Lots of 10ks and good pacing.  My weekly total was 49 miles; easily the longest I’ve gone since July in terms of total volume.  I’ve been really diligent this week about running at a pretty reasonable pace.  I ran some good hills on Thursday’s route and I had a great long run on Saturday.  Now if I can just make it through the holiday without gaining 30 lbs I think things will be alright.

I’ve also done a good bit of swimming this week.  I decided to have my favorite workout on Friday: the swim/run brick.  I swam 3k and ran 10k, both at medium efforts.  I am starting to ramp up my swim volume so I can be training in an earnest fashion come the new year.  

On the physical pain side of things; I’ve been wearing some spider tech tape on my left knee due to a long-standing IT band issue that I have, it seems to be doing the trick for now.  I’m really impressed with how durable this stuff is too.  I might have to get more of it.  

Anyway, the volumes and totals are listed below.  It’s going to be another crazy week and then off to Florida on Friday.  Balance to my blogging presence will be restored when I return.

Week Seven totals

Miles: 49.0

Time: 6:02:15

Overall totals

Miles: 275.52

Time: 34:48:17

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Days 39-46: A Very Busy Week

It’s been an incredibly busy week and I’ve been a terrible blogger.  I have, however, run every day this week and have managed to amass the highest mileage total of my journey so far.  First, my excuses for not blogging this week; I’ve been busy at work, I’ve gone out and gotten myself a new job and I’ve been running my brains out.  I had my second and final interview at a local architecture firm on Wednesday morning and I am fortunate enough to have received the job.  It’s a great situation for me in many ways; one of them being a little bit more time to train!  Monday was a bit of a mess for me as I had to make up for not running on Sunday.  I ran a 10k in the morning on the treadmill to finish last weeks runs and then ran 5.5 miles in the evening to begin this week.  

Week Six totals

Miles: 46.5

Time: 5:41:47

Overall totals

Miles: 226.52

Time: 28:42:25

I’ve also run 4 10ks this week on the treadmill.  I’ve been consistently getting quicker each time I’ve tried to.  One of the 10ks was a hill workout that was really fun.  Here is how it went:  first km at .5 grade, next 2 km at 1.0 grade, 1 km at 2.0 grade, 1 km at 1.0 grade for recovery, 1 km at 2.0 grade and 1 km at 3.0 grade.  Then I cooled down to 1 km at 1.0 grade and ran the last two km flat.  It really pushed me to work on my form and stay on top of my feet.  That was my Thursday evening workout.  Tuesday I ran a hard 10k and broke the 39 minute threshold.  This is not a necessarily huge step up for me, but it is a good building block in my runs.  

I’ve also been getting back to swimming this week.  I’m planning on ramping up my efforts in the pool come the first of the year.  Going three times per week is the plan and eventually rejoining my master’s group MWF at 6:00AM in the uptown YWCA (yes, this is an invitation to join us).  My ladies also went away this week.  No, not Alex; my bikes!  Stella and Cera headed off to Florida for a couple weeks at the Stadler spa and rejuvenation clinic.  When they come back they’ll look like totally new ladies.  I’ll be blogging about that process on location so, don’t fret!  

Back to the task at hand though.  The mileage for the week will touch 46 after today’s watch-free 5.5 miler.  Here’s how the week has gone:

M: 5.5 miles on the treadmill

T: 6.5 miles on the treadmill

W: 7.0 miles on the treadmill

R: 7.5 miles on the treadmill

F: 5.5 miles outdoors

S: 10.0 miles on the treadmill (@7:10 pace average)

S: 6.0 miles outdoors

Week Eight totals

Miles: 48.0

Time: 6:01:47

Overall totals

Miles: 274.52

Time: 34:43:25

 

I promise I’ll be better about blogging this week!  I’m also getting very excited about our Floridian vacation at the end of the month/over my birthday to visit my parents.  I’ll actually be able to run outside in SHORTS!  

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Day 38: Long Run in the Snow

Last evening, during my bike/run, it snowed a little bit.  Just enough accumulated to create a little bit of havoc on the sidewalks for my morning 10 miler.  I began with heavy legs on this brisk Saturday morning.  Pushing the pace to a whopping 7:50 seemed like a stretch today but, I did my best to keep it as low as possible within my “easy” zone.  I ran by the Mississippi River this morning for a nice change of scenery and it was quite nice.  I pushed the pace between miles 5 and 8 to around 7:00 just to see if I had any gas left for some speed (I did not).  I was quite wrecked after this run and cherished sitting in my desk all day for recovery.  We are supposed to get a pretty massive snowstorm tomorrow (Sunday) so hopefully I find a way to sneak out before it’s too ugly!

 

Today’s Gear

Shoes: K-Swiss K-Ona R (2011)

Apparel: Lots of warm stuff, K-Swiss Accomplish track jacket and pants

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3 Spoons Full of Story

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Devon Palmer

Pro Triathlete and Triathlon Coach