I’m slacking… but I’m also right on pace! I'm officially considering myself a slacker... but wait... just because I haven't ridden or swam in like forever... and I ONLY did 10 miles of running last week... I actually ran my longest run ever! 12 miles!! Yes... 12 miles. Actually it was more than that. It was 12.16 miles all together. And believe me, if .10 miles feels like alot after a 3 mile run, trust me, .16 miles is torture after 12 a mile run! I did it in a 11:25 minute mile pace. I actually 'pushed' it more than I should have. I ran UP HILL for the majority of the run going from my house to Sports Chalet in La Cañada. The total elevation gain can be seen on this map: Almost 800 in elevation gain from my house to La Cañada which is 6 miles away. This all started on Sunday morning – after the time change of course. I got out of the house at 7:00 AM and had a goal to finish in two and a half hours. It was nice and COLD! I should have worn at least some running gloves as my hands were FREEZING!!! My arms, hands and legs were cold but eventually my legs would warm up, eventually my arms get used to the cold… but my hands NEVER adjust well. I should have been more prepared. The sun eventually warmed me up but my hands were cold all the way through. So up, up, up I went. I was going to run to Jacob’s school, round it and turn back home then find a mile or three to make it a full 12 miles. Jacob’s school is only 4.5 miles away so I would be off by three miles if I did an ‘Out & Back”. But as I got to the Montrose area I figured the road up to Verdugo Hills Hospital would be a great challenge for me. So I took it by the horns and kept up with some road cyclists as they slowly made it up the hill. Eventually they were faster, but I felt like my pace was pretty strong especially after running four miles. I was really tempted to run to the Rose Bowl but thought wisely and decided to hit Sports Chalet in La Cañada at the 5.5 mile mark and turn back for home. I went back past Verdugo Hills Hospital and down the hill then ran through the Farmer’s Market that was being set up on Honolulu, hit Jake’s school and finally headed back home. It was an ‘Out & Back” home to Sports Chalet to Jake’s school run. A perfect 12 mile run if you have the guts to run up hill for 6 straight miles! My pattern was this. I ran 2 miles then walked a minute, ran another 2 then walked a minute then did another 2 and walked. After that I ran a mile and walked a minute after each mile. I tend to believe that my 2 mile runs were a little too much this early in my Long Slow Distance training and should have backed off and did the 1 mile 1 min walk deal. But I survived. And next Sunday (11/5/2006) I might have to go out there and do 13 miles. That is after I run 6.2 miles hard because I’m signed up to run… · The KOST 103.5 and KCAL 9 Yule Log Jog at the Rose Bowl. This means I run the race then have to fit in another 7 miles sometime later that day. Maybe I’ll run home. Yeah! What a not so great idea… but what a way to get my mileage in for the day right? Donna will be running the 5K race, the kids… I don’t know what they’ll do. Maybe they’ll be pushed on the stroller by Donna during the race, who knows. So there you have it. I’m slacking on Triathlon training, but I’m putting in some serious miles for my LA Half Marathon training which, believe it or not, is only a month and a few days away! Oh, and after my 12 mile run I had to stand in the heat and coach Jacob’s baseball team for two plus hours… and then I did Pumpkin carving later at Liza’s house. Was I tired? Ah… yeah. Here are my splits: MILE - SPLITS: Mile 1: 0:10:49 Mile 2: 0:10:39 Mile 3: 0:11:19 Mile 4: 0:11:35 Mile 5: 0:11:46 Mile 6: 0:12:06 Mile 7: 0:11:18 Mile 8: 0:12:22 Mile 9: 0:11:19 Mile 10: 0:11:01 Mile 11: 0:10:32 Mile 12: 0:10:53 Mile 12.16: 0:03:04 Total: 2:18:43 for an average of 11:25 min mile pace. Not bad, eh? 12.16 miles in 2 hours and 18 seconds? This is extremely close to the pace I wanted for the LA Half Mary!!! I predicted a 2:30:00 half marathon finish which is an 11:27 min mile pace and I’ll probably run it faster than that! So I know I’m slacking… but I’m also right on pace!
Run
  • 2h 18m 43s
  • 12.16 miles
  • 11m 25s /Mi

Run
  • 35m 37s
  • 3.54 miles
  • 10m 04s /Mi

Run
  • 29m 27s
  • 3.24 miles
  • 09m 05s /Mi
Strength
  • 20m

  • EXERCISE

    Sets
    Min
    reps
    Max
    reps
    Min
    wt.(lb)
    Max
    wt.(lb)
  • ABS - Crunches (FB)
    3
    50
    50
    0
    0
  • BICEPS - DB Curls Alternating
    2
    15
    15
    15
    15
  • TRICEPS - DB Overhead Extension
    2
    15
    15
    10
    10

Run
  • 33m 39s
  • 3.46 miles
  • 09m 44s /Mi

TriathleteNut's Training Log


 October 2006 
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