Thursday, June 25, 2009

HEATING UP

The weather here in glorious Las Vegas is mostly what is heating up. I am waking up at 5ish to get out before the heat and about 6-6:30 it’s "very" hot. Also the training is beginning to heat up. I am beginning my approach to the Silverman half triathlon. Along the way I have a few mini-goals to reach. Chronologically here are the mini-goals I want to accomplish: 4th of July I have a 5K in Ca I want to PR in. I will be in CA for my best friend Karl's (his blog is attached to mine) 30th birthday when he is going to run 30 miles. I am going to ride my bike as support crew. Then I want to break the 2-hour mark at the Disneyland 1/2 Marathon in September. My half marathon PR. Shortly thereafter I am training to PR by hopefully 30 min in the Olympic distance triathlon at the Las Vegas triathlon as a tune-up for Silverman. Since we are setting goals how about the Rock and Roll Marathon Phoenix in January? Getting warm yet?
Also what is heating up is this blog thing. I have been blogging for a while and started to notice nobody is finding my blog. I began to read other blogs and found out this is a whole new world. I am digging reading other runners thoughts and training schedules and I am learning a lot. For the new readers to my blog my head is in science. I am a physical therapist and so is Karl (the 30 miler guy). We love the physiology of running and training. We are immersed in latest research and how it applies to running and running injuries. So we try to post some tid bits for our readers to build a network of SMART running. Believe it or not, all of these short-term goals all fit into my training schedule very nicely. I am concentrating on running speed for now so that when I am in triathlon mode I don’t have to worry about the run. Also the VO2 max associated with running is higher than biking (there isnt any info on swimmers VO2 max) so cardiovascularly the running offers transfer to biking but not vice versa. So I am improving overall fitness with speed training.
Tuesday cruised with a good recovery run 3 miles in 28:27, 9:29 pace, slow. Then softball that night.
Wednesday-Intervals.....1 mile warm-up at my slow 9:29 pace, 4 min on/4 min off X 4, then cool down. Here are the times: 7:31/10:24, 7:38/10:41, 7:42, 10:13, 7:29/11:22, 10:01 cool down. A total of 4.41 miles in 40:40 (thanks to good ole Garmin 305). My goal is 7:40 or better on the on and 9:30 on the off. Slow on the off but I have speed for the on.
Thursday-Bike intervals tonight on the trainer
Friday-Threshold run
Sat-long ride
Sun-long run...then I will post.

"Every morning in Africa, a gazelle wakes up. It knows it must outrun the fastest lion or it will be killed. Every morning in Africa, a lion wakes up. It knows it must run faster than the slowest gazelle, or it will starve. It doesn't matter whether you're a lion or gazelle - when the sun comes up, you'd better be running."
- Inspirational sign on a runner's office wall


I just hope you get up before it’s too hot.

6 comments:

Karl Stutelberg said...

Awesome interval workout! I like hearing about your workouts but how did you feel during and after? Was that hard to increase to the 4 minute intervals. I really think you are going to see some BIG improvements with that kind of training!

robison52 said...

Takes time before others discover your blog, I've "subscribed" to your blog as well as others, but don't post comments every time as then I wouldn't have time to run. Just remember others are probably lurking too! My blog is more a logbook than anything else and it keeps me accountable in my training.

TRI-james said...

Following and commenting on others blogs will build traffic - glad I found you!

Ron said...

Sorry Karl I made a mistake they were actually 3 min not 4 each. Still was happy with them.

Chuck said...

I discovered your blog from the link on Karl's blog. I have really enjoyed tracking your progress. I am looking forward to meeting you on Karl's big day. Good luck on your upcoming attempt to run a 5K PR.

I am also running the Disneyland Half Marathon. I will use it to determine my race pace for the Air Force Marathon on Sept. 19th. I am on a mission to run a marathon in all 50 states. Ohio will be my 18th state and 51st marathon.

Missy said...

5K's scare me and I'm NOT kidding! Give it hell. It's hoootttt here too but think of all the water weight we'll lose;)