Archive for June, 2007

16 Weeks…

Jun 18th, 07 / Comments Off

Sixteen weeks until the 2007 Twin Cities Marathon.  Let the fun begin!

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Tempo Run

Jun 15th, 07 / 0 Comments

Today was a tempo run.  Personally, I think this is the hardest of the 3 core workouts in the FIRST training plan. 

Anyhow, here’s what I did:

  • 2 miles @ 9:21 (easy pace – 9:23 from the pace chart)
  • 3 miles @ 7:41 (short tempo pace – 7:48 from the pace chart)
  • 1 mile @ 9:21 (easy pace again)

Total Time: 51:21

Heart rate data:

  • Avg HR: 159
  • Max HR: 183
  • Calories: 753

This was a hard work out for me, but I Was able to fight though the fatigue and make the tempo.  So far, I am really very,very impressed with the accuracy of the pace charts that are used by the FIRST training program.  They are based on my last 5K time (23:20) and seem to deliver just the right amount of stress and fatigue during the various training sessions.  Also, I like the variety that the three core workouts provide. (Speed, Tempo, Distance).

Thanks!

Aaron

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Swim…Run…

Jun 13th, 07 / 0 Comments

Swim

Yesterday was a swim day (cross training).  Here is what I did:

  • 1 x 450 warm up (swim, kick, pull)
  • 3 x (3 x100, 1 x 300) (1800 total yrds)
  • 100 cool down

2350 total yards, not bad.  I’m starting to feel a little better in the water, but I still feel like I have a ways to go.

Run

Today was a run day – Key Workout #1 – Speed.  Here is what I did:

  • 10 minute warm up – easy run.
  • 6 x 800 pace: 3:29, 90 sec RI
  • 10 minute cool down – easy walk

Here are my times for each 800:

  1. 3:19
  2. 3:17
  3. 3:26
  4. 3:19
  5. 3:27
  6. 3:19

Heart rate stats from my Polar F6 today:

  • Avg HR: 151
  • Max HR: 186
  • Calories: 566

Thanks!

Aaron

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Workout Today…

Jun 11th, 07 / 0 Comments

Today was a swim day.  Didn’t have a lot of time, sot he yardage is a little shorter than I’d hoped.

  • 3 x 150 (swim, kick, pull)
  • 150 free
  • 3 x 500 (1 x 500, 1 x 400 10 sec rest 1 x 100, 1 x 300 10 sec rest 2 x 100)
  • 1 x 100 cool down

2200 yards total.

Later…

Aaron

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On the Scale…

Jun 7th, 07 / 0 Comments

I got on the scale today for the first time in a long time – probably 3 or 4 months.  I’ve been really nervous about gaining weight and going back to where I was 2 years ago. Maybe that fear is part of my drive to run – I’m not sure.  Anyhow, I’ve been actively avoiding weighing in for a while but this morning my ‘need to know’ out weighed (no pun intended) my fear and I jumped on.  The results were good! Here they are:

  • Weight: 184.2
  • body fat: 17%
  • Body water: 57%

So, I have stayed the same weight for a while now – which is good.  I would like to get back down to 170 or so before the marathon, but I’m sure that’ll come with my increased training and effort.  I shouldn’t have to work too much to get the extra off.  Also, I’d like to see my BF drop to 13% or 14% by the end of summer too – that would be a nice added bonus.

I’ll be checking my weight more regularly now, and posting my results here.  I’m not so sure anyone is really interested, but it helps keep me honest.

Thanks!

Aaron

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