I have been slacking in keeping up with my log. I will try to update it today. I have been busy with school so I have mainly kept to 40 minutes a day on the tread mill doing what I call heart rate fartlek.  I have simplified it a bit. Here is what I do:

Start at 7.5 mph (8 min pace) and run until my heart rate gets up to 120 bpm.
Short rest, then 8.0 (7:30 min pace) until 130 bpm
Short rest, then 8.5 (7 min pace) until heart rate stops going any higher. This point is between 137 and 139 (I consider myself fairly fit when I can run 7 min pace with my hr below 140 bpm.
Short rest, then 9.0 (6:40 min pace) until 140 bpm
Short rest, then 9.5 (6:18 min pace) until 140 bpm
Short rest, then 10.0 (6 min pace) until 140 bpm
Short rest, staying at 10.0 (6 min pace) until 141 bpm
Stay at 6 min pace working my hr gradually up to 158 (my threshold) by the end. This of course requires longer and longer running intervals at 6 min pace and very short rest intervals.

I am bumping it up to 10.2 because at 10.0, I can just about run constantly and keep my hr below 160.

My plan is over the next several weeks/months to work my maximum pace down to 5:20 pace. Maybe by the spring.

I have been flirting with injury (I believe) as a result of running in Central Park. I have a slight strain in my upper left leg and some minor soreness in my left arch. So I think I need to stick to the more forgiving and even surfaces offered by the track and treadmill. I have been going to the track and running a kind of fartlek based on effort and set intervals. A typical workout (that I did Saturday) is 24 x 90 seconds with a 30 second walk recovery. The total workout time was 48 minutes. The 90 second intervals are based on a perceived effort with maximum effort being maximum AEROBIC pace. I try to work up to my maximum aerobic pace after the first 10-15 minutes and maintain that effort for the remainder of the workout.

Sunday I did 30 x 30 seconds hill running with 30 second rest on the treadmill working up to 6:00 pace at a 4 degree incline.

Yesterday I ran 43 minutes very easy. My body told me I need a recovery day.

This afternoon I went to the track and ran 3 x 1600 meters (1 mile) at maximum aerobic pace. My times were 6:42 for all three miles.

Yesterday I went to the track and did a series of short intervals. Here is the workout:

5 x 100 meters, 200, 400, 600, 400, 200, 100, 100, 200, 300, 400, 300, 200, 100. 3800 meters total.

My pace was 21 seconds per 100 meters to 18 seconds per 100 meters.

My times for the last descending set were 400 - 1:19, 300 - 1:00, 200 - 0:37, 100 - 0:18.

I ran the Central Park Loop on a nice cool overcast fall day. My time around the 6.1 mile loop was 43:20. My total run time was 1:07.
The Central Park Loop is 6.1 miles so I ran 6 miles in 42:35 which is a 7:06 mile pace.

Saturday I did 6 additional miles on the tread mill because the track workout that Russ and I did was only about 3.5 mile total. Yesterday we went to Long Island to celebrate Jim's 87th birthday so I took a much needed day off.

Today is sunny and cool and I plan to run the Central Park loop which is a total of about 9 miles.

Tomorrow I may do a second track workout. I am thinking about 6 x 800 meters. I think that I will get more training effect in terms of improving my V02 max from doing two track workouts a week instead of one track and one long run. Long runs of over 9 miles are important if you are training for a race longer than 5K. I could very easily run a 10K even with the mileage I am doing (50 miles a week with four 9 mile runs). I remember something my friend George said when I was in college and getting ready to do a 20 mile run from the track at UNC. George said, "Wow, 20 miles! I have never ran more over 8 miles." George placed 4th in the WORLD Junior Cross Country Championships. He could run a 10K in the low 28s. I timed him on a rack workout once; he did 4 x 1 mile in 4:48 with only about 15 seconds rest in between each mile repeat. Those types of VO2 max workouts are far more important than long runs if you are not planning on racing farther than 10K.

If Russ gets down to low 150s with his weight, can get in some mileage, and meet me consistently once a week on the track, he will set Personal Best Times in the mile, 5K and 10K, not age adjusted personal best, but real personal best times. There is no reason why he can't run close to 17 flat for a 5K and 36 for a 10K.

According to these two websites that Age Grades Times:

http://www.runnersworld.com/cda/agegradingcalculator/0,7977,s6-238-277-415-0,00.html
and
http://www.heartbreakhill.org/age_graded.htm

an 18:00 5K for me is equal to an All Time Best of between 15:21 and 15:41 which is close to my personal best time on the road. I have ran a 15:30 5K in a workout on the track so I probaly could have run faster in a track race.

I would like to run a 17:00 5K with Russ on the track which will equate to between a 14:49 and 14:31 All Time Best.

For the record, for Russ, a 5:00 mile (age graded) equates to a 4:30 mile and a for me, a 5:00 mile equates to a 4:18 mile. So if I run a 4:59 mile, Russ has to run a 4:45 to tie me when you take into consideration he is 6 years younger than me. Of course, I would never in reality think that. If Russ runs a 4:45 mile, which I know he is capable of, I will be very disappointed if I am not right there with him.

Yesterday I did my Central Park run. The weather was warm and sunny. I did the 6 mile loop in the park in 45:40 and ran a total of 71 minutes.

This morning I met Russ on the track and did repeats at between 21 and 22 second 100 meter pace. We ran 100, 200, 300, 400, 500, 600, 700, 800 meter repeats. I don't remember all the times but the 400 was 1:25 and the 800 was 2:44 (5:30 mile pace). I picked it up a bit on the last 200 of the 800.

The goal will be to average 18 seconds/100 for this workout. That is just under a 4:50 mile pace.

For the past three days I have been running to Central Park and running easy to moderate steady state aerobic running. Monday I did 44 minutes, Tuesday 49 minutes and yesterday I ran for 72 minutes. Today I ran all the way around the park instead of turning around after I had run half the time I wanted to. Yesterday I turned around at the 37 minute mark and ran a total of 72 minutes. Today I again ran 72 minutes but instead of turning around I just did a complete 6 mile loop of the park. My time on the Central Park loop was 46:40.  The total run is approximately 9 miles. This type of steady state running I think is the most effective way for me to train. The trick is to do this kind of fairly heavy mileage (close to 70 miles a week) and not get injured.

I had a running friend who was older than me when I was in college at Chapel Hill and was running marathons in the low to mid 2:20s. He had a simple training philosophy. He ran about 10 miles a day at a steady state aerobic pace and did one track workout (usually something like 6 x 800 meters in 2:30) and one long run a week.  I am going to stick to that regimen and see if I can get back some of the fitness I used to have.

I hope Russ can meet me on the track this Saturday. I plan to do 5 x 1000 meters in 3:45 (6 minute mile pace). And then do a longer run on Sunday.

Yesterday I ran 44 minutes easy. I ran to Central Park. It was a perfect fall day  - a great way to usher in October.

Yesterday I went to the track and ran 10 x 300 meters in 1:02 to 1:00. Then I ran 2 miles in 13:42.

Today I did a 40 minute workout on the treadmill. I ran 7 x 3:00 with 1:00 rest working the pace down to 6:30/mile. Then I did 10 minutes of running 20 second strides with 20 second rest working down to 5:20 pace.

After that I went to the track and ran 10 minutes easy followed by 12 x 100 meters in 20-19 seconds. Then I did 6 x 200 meters in 40 seconds with a 200 meter jog recovery.

Yesterday I ran 4 miles on the track in 27:44, a 6:56/mile average. Mile splits were 7:00, 7:00, 6:58, 6:46. My overall heart rate average was 152 bpm.

I warmed up and warmed down with 10 minutes of easy running for a total of 48 minutes running.

I went to the track and ran 4 miles in 28:00, a 7:00/mile average. Mile splits were 7:07, 7:04, 7:00, 6:49. My average heart rate was 153 bpm. My heart rate was 160 bpm at the end of the run.

Yesterday I did 4 miles "steady state" aerobic running on the track. My time was 28:20 (7:05/mile average) My average heart rate was 150 bpm.

Today I went to the track and ran 14 x 300 meters (4200 meters fast running). My times descended from 1:06 to 0:56 or 6 minute mile pace to 5 minute mile pace. My heart rate maxed out at 160 bpm after running 300 meters in 1:00 or less. Total time for the workout was 29 minutes. I took a little over a minute rest after each repeat or until my heart rate dropped to about 124 bpm. My overall average heart rate was 147 bpm.

Yesterday I did 30 minutes heart rate training with an average heart rate of 148 bpm. My legs felt tired so I cut the workout short. Hopefully I will feel better today.

Today I did a 42 minute short interval heart rate workout on the treadmill with an average heart rate of 148 bpm. But that average is a bit misleading because from the 30 minute mark to the end my heart rate never dropped below 150 bpm and for the last seven minutes (35 - 42 minutes) I kept my heart rate at or above 160 bpm (between 160 -165 bpm). This is by far the longest I have been able to maintain my heart rate above 160 bpm. This tells me that I have raised my threshold heart rate up to or even slightly above 160 bpm.  For the last seven minutes I was running 6 minute mile pace with a 5 degree incline (I kept a 5 degree incline for the entire workout) which is equivalent to a 4:45 mile pace effort on a track.

Great training the last three days!

Thursday I did a 35 minute heart rate workout on the treadmill. I worked up to a maximum intensity of 5:41/mile at a 5 degree incline - equivalent to about a 4:30 mile pace effort on a track. I was very comfortable with my heart rate at 155 bpm.

Friday I went to the track and did a 40 minute heart rate workout at my highest intensity since I started training seriously this summer. My average heart rate was 150 bpm. I kept my heart rate between 155 and 160 bpm for the last 10 minutes. I feel like my threshold heart rate is now close to 160 bpm.

Today I went to the track and did a 30 minute heart rate workout. My average heart rate was 148 bpm. I felt comfortable with my heart rate in the high 150s. I then ran 5 x 300 meters allowing my heart rate to drop to 120 bpm after each 300.

My times were 0:57, 0:56, 0:55, 0:54, 0:55.

This is the first time I have averaged a sub-5 minute pace mile with my 300 meter repeats.  My heart rate was 164 bpm after the first 300 and 160-161 after the next 4 repeats. I am not sure why my heart rate went so high after the first 300. The five 300 meter repeats took a total of 12 minutes with an average heart rate of 148 bpm.

Today I went to the track and did my heart rate workout for 30 minutes at a higher level of intensity - my average heart rate was 145 bpm.

Then I ran 5 x 300 meters. Times were:

1:00, 1:00, 0:59, 0:58, 0:57

I am modelling my training after Roger Bannister, the British miler who broke the 4 minute mile barrier in 1954. He trained 30 minutes a day on his lunch break while he was in medical school. He ran on a nearby track and did mostly all fast short interval running every day.

Most of my workout is below my aerobic threshold heart rate (about 156 bpm). Only the 1500 to 1600 meters of repeats are above my threshold. When I finished my last 300 today, my heart rate was 159 bpm. All five 300s took a total of 11:00 with an average heart rate of 146 bpm. I allowed my heart rate to drop to 120 bpm after each 300 meter repeat.

Well, here is the latest update. I decided AGAINST steady state running because of the risk of injury, and I just sense I get more out of running short bursts and with short walking recoveries maintaining my heart rate in specific zones.

My workout for the last five days has been basically the following:

30 minutes of running and walking keeping my heart rate between 120 - 130 bpm for first 10 minutes, 130 - 140 for second 10 minutes, 140 - 150 bpm for third 10 minutes. (average heart rate 142 bpm)


10+ minutes that includes 5 x 300 meters with 1:00 rest or until my heart rate dropped to 120 bpm. (average heart rate 143 bpm)


I did this for three consecutive days. Times for the 300s were:

1) 1:06, 1:05, 1:04, 1:03, 1:02

2) 1:05, 1:04, 1:03, 1:02, 1:00

3) 1:04, 1:03, 1:02, 1:00, 0:57

The fourth day I ran basically the same for the first 30 minutes and then ran 4 x 400 meters. Times for the 400s were:

1:26, 1:24, 1:22, 1:19

Today I did the first thirty minutes a little easier (average heart rate 135 bpm). It was very windy on the track so I ran 8 x 200 meters. Total time for the 200s was 15 minutes with an average heart rate of 142 bpm. Times for the 200s were:

0:40, 0:40, 0:40, 0:39, 0:39, 0:39, 0:39, 0:38

Over the past few days I have been doing my heart rate workout.

Monday the time was 45 minutes with a 143 average heart rate.

Tuesday was 40 minutes with a 141 average heart rate.

Wednesday I ran on the tread mill for 40 minutes with a 141 heart rate average. I used a 5 degree incline.

Yesterday I went to the track and did 30 minutes with a 139 heart rate average. Then I did my first workout geared to run a sub-5 minute mile. I decided to start at 20 sec/100 meter pace (5:20 mile pace). I did 4 x 100 m in 20 seconds, 1 x 200 meters in 40 seconds, 1 x 300 meters in 1:00. My next workout I will add a 400 meter repeat and maybe a 500 meter repeat. I will move down to 19 sec/100 meters when I am able to complete this workout (a 20 sec/100 meter pace) through 800 meters (2:40).

My heart rate was 156 bpm after 200 meters in 40 seconds and 156 bpm after 300 meters at 1:00. This tells me that my threshold heart rate is 156 bpm. 

So I am going to attempt running "steady state" fast aerobic runs with my heart rate in the high 140s - low 150s during the last 30% of my run. So if I run 45 minutes straight, I would like the last 15 or 20 minutes to be in my fast aerobic zone (145 - 152 bpm). I should stay aerobic as long as I stay a few beats below my threshold (156 bpm). This is a risk because it puts more stress on my legs, especially my left foot. My legs and feet are feeling pretty good and I think the risk is worth the added training benefit. Steady state fast aerobic running, for me, is the most effective way to gain the highest possible level of fitness.

I will do my anaerobic workout like the one I did yesterday and as I described in an earlier entry, twice a week or once every three days.

I went to the track yesterday and did a heart rate workout much like Friday. I extended the workout time to 55 minutes. My overall average was 145 bpm. I kept the bulk of the workout in the high aerobic zone: 145 - 150 bpm. The last 10 minutes was in the threshold zone: 150 - 155 bpm.

I haven't written in a few days. I have been trying to decide if I wanted to make some changes in my training and have been thinking and experimenting. Russ has expressed interest in running a sub-5 minute mile so I have thought about how best to do that.  Long story short, I have decided to go back to a kind of heart rate training that I have been doing off and on for the past few years - since I came to New York. My workout today is basically what I will be doing most days.

I went to the track and ran wearing my heart rate monitor. I did intermittent running and walking keeping my heart rate in specific zones. Here is how it went:

I began by running until my HR reached 130 bpm and then walked until it dropped to 127-128 and then ran again to take it back up to 130 bpm. I did the same thing in each respective HR zone.

0 - 5 minutes: HR 125-130 bpm

5 - 10 minutes: HR 130-135 bpm.

10 -15 minutes: HR 135-140 bm

15- 20 minutes: HR 140-145 bpm

20 - 35 minutes: HR 145 - 150 bpm

35 - 50 minutes: HR 150 - 155 bpm (156 bpm is my threshold HR)

Overall average HR for 50 minutes was 146 bpm

This is a controlled workout that I can do some version of every day. Every other day running doesn't work because on the days I don't run, I don't sleep as well, and I retain too much water necessitating frequent trips to the bathroom. This type of training has several advantages. The main advantage is that I can keep my HR in my training zone for 50 minutes or longer without having to run 50 minutes straight. This vastly lowers the risk of injury. Also when I do run, it is fairly fast and for a short time. It doesn't take long to raise my HR 4 or 5 bpm. I can concentrate on staying relaxed while running fast. I can maintain good form throughout the workout because I never run long enough to allow my form to deteriorate.

After Russ runs his triathlon on September 23, I hope we can meet on the track once or twice a week and do workouts specifically designed to run a sub-5 mile. Here is the workout that enabled me to run a 4:40 mile in the late 1990s.

4 x 100 meters in 17 sec
1 x 200 meters in 34 sec
1 x 300 meters in 51 sec
1 x 400 meters in 1:08
1 x 500 meters in 1:25
1 x 600 meters in 1:42
1 x 700 meters in 1:59
1 x 800 meters in 2:16

Basically we are establishing a 17 second 100 meter pace (4:32 mile pace) and just extending the distance at that speed 100 meters every repeat.

Of course we will start at a 22 or 23 second 100 meter pace and drop one second/100 meters every time we do the workout or every week. When we can complete the workout at a 17 second/100 meter pace, we will be ready to run a sub-5 minute mile.

Yesterday I went apple and peach picking with Russ, Julie, and the girls so I took a day off.  We had a great time, and my body appreciated the rest.

My body responded to the day off when I went to the track this morning (mid-morning). It wasn't hot but the humidity was high. I did my usual 8 x 800 meters. My times were 3:20, 3:16, 3:14, 3:12, 3:10, 3:10, 3:10, 3:08. This is my fastest overall average since I started going to the track this summer. It also shows me that I need that day off in between runs. Running everyday just does not give my body enough time to recover and repair. I am going to go to every other day running for a while and see how it goes. That will also give me more time to do upper body exercises on the days I don't run. I will keep track of the amount of time OVER a 3:00/800meter average or 24:00 total run time for each workout. My goal will be to get my total time down to 24:00 by Thanksgiving. Today I was 1:40 over a 6:00/mile average (3:12/800 or 25:40 total run time). I averaged 6:25/mile. When I run again on Wednesday, my goal will be a total run time of less than 25:40.

This morning I went to the track and ran 8 x 800 meters from 3:45 to 3:25. This was an easy day. I felt very relaxed. Tomorrow, if I feel good, I'll go hard.

This morning I went to the track and ran 8 x 800 meters. My times were 3:30, 3:28, 3:26, 3:24, 3:22, 3:20, 3:20, 3:20. I was right on the edge of my aerobic/anaerobic threshold.

Today I went to the track and ran 8 x 800 meters. Times were 3:30, 3:28, 3:26, 3:24, 3:22, 3:20, 3:18, 3:15. I felt much better today and ran a disciplined workout. The humidity was very low. My heart rate was 150 bpm at 6:40 mile pace and 156 bpm at 6:30 mile pace.

Yesterday, I went to the track and did 8 x 800 meters from 3:40 to 3:30. I probably should have run even easier. I felt tired and heavy from my hard day Tuesday. This is how it goes, one day you feel great and run faster than you expect and maybe faster than you should, and then you have to recover. I plan to go pretty easy today, not much faster than 7 minute mile pace. I have to be very careful not to over stride - I think over striding is how I strained my left foot again and my left hip. Also I am going to use my inserts that have a little more arch support and are more rigid. I have had to deal with plantar fasciitis in my left foot on and off for years. The best treatment I have found is soaking my foot in ice water after I run.

Yesterday I felt tired so I did a light tread mill workout. I did 4 x 3:30 with 30 seconds rest from 8 minute to 7 minute mile pace.

Today I went to the track and ran 800s. My times were 3:24, 3:15, 3:10, 3:09, 3:08, 2:55, and I warmed down with a 3:30. It was warm and humid and a bit windy but I felt pretty good. I was a little surprised at how easy 6:20 mile pace felt. Yesterday's easy day really helped. This was the first sub-3:00 800 I have run in a long time. I am looking forward to a sub 2:30 before it gets cold. My left foot is sore so I am icing it now.

This afternoon I went to the track and ran 8 x 800 meters from 3:30 to 3:04. It was warm and humid. I felt a little wiped out afterwards.

At midday I went to the track - hot and very humid. I ran 8 x 800 meters from 3:37 to 3:24. I used my heart rate monitor and kept my heart rate below 150 bpm at 7 minute pace. I ran the last 800 with a fast initial 200 meters in 40 seconds and then eased up to finish in 3:24. I think I will start doing that more, running around 5:20 pace for the first 100 or 200 and then easing up. When I did that my heart rate stayed up in the mid 150s even though I was very comfortable. Also starting out fast gets my heart rate up to 145 bpm in under 30 seconds so I spend more time in the optimum training zone. It will be interesting to see what my heart rate does when it is cooler and the humidity is lower. This was a very comfortable workout.

This morning I went back to the track. It was humid and my left foot is still a little sore. I did my usual 8 x 800 meters from 3:32 to 3:10. My heart rate was near 160 bpm by the end. I need to make sure I ice my foot when I finish running. Tomorrow, if my legs still feel tired or heavy, I may do all 8 800s at 7 minute mile pace or slower (no faster than 3:30).

Yesterday morning I went to the track at Riverbank State Park and ran 8 x 800 meters from 3:42 to 3:20.

I went to the track this morning at Riverbank State Park and ran 8 x 800 meters from 3:34 to 3:14. I started each 800 a little quick (concentrating on leg turnover) to get my heart rate up faster and then gradually slowed down. My heart rate did not go over 150bpm until the last 800 in 3:14. My fastest initial 100 meters was 20 seconds and my fastest initial 200 meters was 42 seconds. I like this workout, and I think I will continue with this basic workout and just gradually work my times down. The key is to stay aerobic for most of he workout. I may do more 800s (10 or 12) if I have more time - like on weekends.

I got back to the city this evening and went to the track at Riverbank State Park. I did 8 x 800 meters from 3:35 to 3:20.  I felt a little tired from the trip. And it is a lot more humid here.

Nice run in Little Falls, New York

I ran Monday evening on a beautiful track in Little Falls, New York. The temperature was cool, and the humidity was low. I did 12 x 800 meter from 3:48 to 3:08. Most of them were around 3:20 (6:40 mile pace). I ran the first 200 meters of each 800 a little quick and felt relaxed at 5:20 pace (20 seconds for the first 100).

I went to the track this morning and ran 3 x 1 mile is 6:55, 6:48, 6:45. I warmed up with 15 minutes of easy running and warmed down 15 minutes. My heart rate was around 150 bpm after each mile. I think three quality miles is enough to get the training effect I want. I need to do a little more easy running.

I did 7 x 1/2 mile on the treadmill this afternoon. Times were 4:00, 3:50, 3:40, 3:30, 3:20, 3:10, 3:00. I wore my heart rate monitor. My heart rate at 8 minute pace was 134 bpm, at 7 minute pace was 146 bpm and at 6 minute pace was 157 bpm.

This morning I went to the track and did 1 warm up mile in 8:00 and then 3 miles in 6:40 with 2 minutes rest after each mile. I was going to do 2 warm down miles in 8:00 but ran out of time. My run back home was probably a mile. It was cooler but deceptively humid. My heart rate as up to 150 after the third mile in 6:40.

So I am still working out my training routine for the fall and what races I want to train for. I am leaning away from anything over 10K, mainly because it seems that 10K is the longest I am going to run in my training.  Firstly, I really don't have the time to run much more than that, and secondly it is hard on my body to run more than 10 kilometers (6.2 miles in a workout). I found a 10K in Prospect Park that I would like to run on Saturday, October 13. Here is the race website: http://runrocknroll.competitor.com/new-york/event-details
10K is a good race distance and I really like Prospect Park. It is hilly, but I really enjoy running there.

Today I went to the track and ran 10 kilometers in 50 minutes - 8 minute mile pace. It was an easy run effort, but my heart rate did reach 150bpm by the end because of the humidity. Using this website: http://www.runnersworld.co.uk/general/rws-training-pace-calculator/1676.html puts my tempo pace right at 6:40/mile. Just plug in 40:00 for a 10K and you get 7:59 easy running pace and 6:38 tempo run pace. So my workout goal for tomorrow will be 4 x 1 mile at 6:40 pace. We'll see how it goes.

Today I went to the track and did 2 miles in 13:58, 1.5 miles in 10:29, 1 mile in 6:58. I didn't feel that great, and my left foot was bothering me a bit. I think it was a mistake to run uphill on the treadmill yesterday.  Tomorrow I want to run easy for over an hour and do 4 x 1 mile on Saturday. I think I want to do the 4 x mile workout twice a week and then do more easy running. My goals is to be down to 6:30 by the end of August and down to 6:00 by the end of September. We'll see how it goes.

It was thundering this afternoon so I decided to stay inside on the treadmill. I ran 40 minutes easy at an incline. Good recovery run. Tomorrow I plan to go to the track and do 8 miles at below 7:00/mile pace.

My brother Russ found a photo of me finishing a half-marathon in Durham, NC almost 30 years ago. I think I ran 1:16 which for me back then was far from my best. I think I was coming off an injury.

Today my legs felt good so I decided to run hard after just one easy day. I did 7 x 800 on the track. My times were 3:28, 3:24, 3:20, 3:20, 3:20, 3:20, 3:08. I could have run 3:00 for the last one, and that shows me my effort at 6:40 pace was strong but not anaerobic. My plan was to do just six 800s, but the first one was really part of my warm up. I am hoping this workout sets me up to do 6 x 1 mile in under 7 minutes on Thursday. I am hoping that 6:50 pace will feel fairly relaxed.

Today I ran an easy 55 minute recovery run. It was warm and sunny with low humidity. I feel much better after the run.

Well, I decided to make today more of a hard day so I went back to the track and did 4 more tempo (more like quality aerobic) miles. My times were 7:20, 7:16, 7:10, 7:08. My heart rate stayed below 150 bpm.  I warmed up and cooled down about 15 minutes for a total run time of about one hour. I will do miles again next Saturday, and I am hoping they are all under 7 minutes. I plan to run easy Monday and Tuesday (up to one hour of easy aerobic running each day) and do 800s on Wednesday. I am thinking I will start out at 3:20 for the 800s (6:40 mile pace). I will try to do at least 6 x 800.

This morning I was pushed for time (I only had an hour) so I decided to run tempo/fast aerobic. A slight change of plans. Another factor was the relatively low humidity. I decided to run tempo miles instead of a continuous run. I did 4 x 1600 meters (or one mile) on the track with very little rest (just enough to drink some water). My times were 7:28, 7:24, 7:22, 7:18. I don't think my heart rate ever went over 150 bpm. So it was a good effort but well within myself. I concentrated on a smooth efficient stride. I want to build that workout to 10 x 1600 meters or 1 mile and gradually work the times down to 6:30/mile.

Later today I hope I can get out for an easy hour run.

Yesterday I ran 73 minutes easy. Today is Sunday, and I hope to run longer. It doesn't seem as humid today. I just watched the end of the Olympic Marathon. A Ugandan won the Gold and Kenyan runners took the silver and bronze. The American (37 years old) came in 4th. He ran a very smart race.

I am going to ease up on my perceived efforts in my training. I am going to run my easy runs easier and my tempo runs like I used to run my fast aerobic runs, with the emphasis on feeling good. My first 8K tempo run will be maybe around 7:20 pace. If I feel good, I can always pick up the pace.

I am going to run intervals more like I used to run tempo. So instead of running 800s at 90-95% effort, I am going to run them controlled at maybe 80-85% effort. My first 6 x 800 workout will start out at not much faster than 3:30. I can always pick up he pace according to how I feel.

I want to above all, STAY HEALTHY. I want to feel good in my training and if I race, race WELL WITHIN MYSELF. The times aren't nearly as important as feeling good and enjoying the experience.

Yesterday I did two easy one hour runs. I am going back to basics - lots of easy aerobic running with one or two hard workouts a week.

Hot track day

Today it was very hot and humid. I think it is impossible to set pace goals AND heart rate goals in training. On a treadmill the pace takes care of itself, but real running is different. So I am going to go by my heart rate and not worry about pace. The conditions can have a dramatic effect on pace at specific heart rates. So today I warmed up for 20 minutes with heart rate 137-44, did 4 x 100 meters strides followed by 3 x 3 minutes hard (Vo2 max effort) with heart rate reaching 154-55 after 1 minute and 159-60 after 3 minutes. That tells me that I should not let my heart rate go much over 150 during my aerobic runs. (Heart rate after 1 minute of hard running is approximately threshold heart rate.) I warmed down 20 minutes.

I am going to do Vo2 max effort workouts every 3 days. I plan to do only three repetitions but gradually increase the time of each repeat up to 6 minutes. I plan to do 3 x 4 minutes on Sunday.

Wednesday, August 9, 2012

I went to the track at River Bank State Park and ran 6 miles @ 8:05 - 8:15 pace. My heart rate was between 139 and 142 bpm. This was an easy run at my "easy run" heart rate. I use this website as my source for paces and heart rates: http://www.teamoregon.com/publication/online/wizard.php

My plan is to do easy runs from 6 to 10 miles five days a week and twice a week do a VO2 max workout. My goal is to do 800s at my 2 mile race pace (based on my easy run pace) For example, with 8:15 as my easy run pace, my VO2 max 800s should be run at 5:54 mile pace. I plan on doing that workout Friday or Saturday.

My Running Blog

To all who are interested, I am starting a blog to share my training, thoughts and insights on how to maintain running fitness for life. I am 52 years old, and I am just as passionate about running as I was at 22 - just not quite as fast. I am going to post my training, my results of any racing I do, as well as the rationale behind what I am doing. I hope in some small way, I can encourage and inspire others to keep the passion in their running. My real hope is that many others add their training and wisdom to this blog so we can learn from and be inspired by each other.

Don