One mile time trial.

This week it was time to head to the track to do a one mile time trial. Last time I did this my mile time was 9:39. I know that I can run faster because that was my first mile split when I ran the 5K. Also, my long run pace (11:30 - 12:00) suggests that my 1 mile time should be a little faster. Today I ran it in 9:05. I'm happy that I was able to cut 30 seconds off, but I could probably still cut it down a little more. I ran a few more miles and then headed home. I enjoy the challenge of my long runs but it's nice when it's a recovery week.

August 8th Time Trial

One Mile Time Trial

This is the second time trial that I've done during the course of this training. It's actually probably not very valid because I did it on the treadmill. It was the 4th of July and Aaron had to go into work for a couple of hours in the morning. I knew that I wasn't going to want to run later on in the day, so I opted to do my time trial (plus 4 more miles) on my treadmill. I used my foot pod (and not the treadmill readings) for the distance. When I ran a mile on the track, my heart rate was high. It seems like it was at or above my AT (167) the whole time. I was able to shave 7 seconds off of my time and did a mile in 9:23. But my heart rate barely got out of zone 3. I guess you just aren't working as hard on the treadmill. I really need to just do it on a track again to really compare the numbers. Then I ran a few more miles. I tried a 4/1 run/walk ratio and it felt pretty good. I ran slightly slower, but since it was for a minute longer, I think it improved my overall time. Now it feels like I can run 5 miles and it's not really that hard - at least I can feel like I'm improving a little.

Garmin Connect Data

A friend told me about another trail in town that I want to try out this Saturday for my 11 mile run. Also, I got a variety of energy gels, bars, and drinks to try out. I really needed something on my last run and I'm hoping that this will really help. I will have to use some trial and error to see what works best for me.

Also, check out the cool new widget I found that works with your Garmin Connect data. You can choose what info to display and they have three different styles to choose from. It's at http://garminconnect.codedrobot.com.

May 30 - TT and 3 mile run

I really needed to do a one mile time trial and I wanted to calibrate my foot pod with a track. It took a couple tries, but I finally found a track that wasn't locked up. First, I calibrated my foot pod and the calibration factor it gave me was much lower than the number it had before. Hopefully this will give me more accurate data when I'm on the treadmill. Then, I did a timed one mile - at about the fastest I could run. My first lap was great - about 2 minutes, but of course I ended up slowing down. I probably needed to go a little slower on the first lap, and make my last one my fastest. I ended up with a 9:27 mile (I know, I'm VERY slow). I know I was working hard because my heart rate was in zone 4 (above my anaerobic threshold) the entire time. Then I cooled down and did an interval workout (which was basically my 3 min run/ 1 minute walk) but I wanted to try one of the workouts that you can program in the watch. Because I started doing a workout, it started my timer over and there are two files. The map is pretty boring because it was just a track.


May 30 warm up, TT, and cool down

May 30 interval workout