The Chances

How a 250+ Pound Couch Potato Got Healthy

Wednesday, August 19, 2009

CIM Training Week 3, Day 3: Intervals/5 miles

Tonight on the way home from the store, I drove off a potential 20-mile route for when my long runs get longer. My first 20-miler's going to be in November, and I want to make sure I have the route down before I head out.

Anyway, I didn't drive far enough because in the end it was only 17 miles, but once I got home I double-checked MapMyRun.com, and have the route down now. It seems so long when driving! This time around, instead of going towards Marysville and then Yuba City for a loop before heading back, I'll be making a wide loop through Olivehurst, across to Plumas Lake, out by Sleep Train Amphitheater, and back via Forty Mile Road. It's pretty rural out there, but the way I plotted it, Walgreen's is right smack in the middle for a potty break & water refill. I hope to drive the route a few more times before actually running it.

Anyway, today was to be a 5-miler, of which I ran intervals in the middle of. The intervals were 4 x (3 min hard/3 min easy). I did a 10-minute warmup, with cooldown being the rest of the route back to work.





Intervals
1: 8:13/mi
2: 7:58/mi
3: 8:40/mi
4: 8:41/mi

Total 5.35 miles, 10:47/mi average overall, 57:41, 737 calories burned.

For the long run in November, I'm still undecided as to whether I'm going to cache water or bring a hydration pack. I have a 3L sleeve, but my backpack is for hiking, not for running, and gets a bit bulky. So I'd have to buy a Camelbak if I went that route.

Finally, in case you're interested, I took a picture of my visual training log. It's not much other than a printout of Hal Higdon's Intermediate I schedule, but on my cubicle wall at work, it really gives me a visual representation of where I am in my training.



I did the same thing during marathon training last time around, and it really kept me going each morning when I'd glance up and see it. Do what works, right?

From Twitter 08-18-2009



  • 02:22:57: New post on my blog: From Twitter 08-17-2009: 02:21:30: New post on my blog: From Twitter 08.. http://bit.ly/2EccEr
  • 05:40:45: Wt: 175.5, RHR: 50, BF: 17.7%
  • 05:50:22: Apparently the tooth fairy's cheap, she gave $2 to my son for his tooth and he was pissed.
  • 05:52:32: RT @eddieizzard: Scotland! http://twitpic.com/ecdi9
  • 06:01:56: Congrats on your wedding! We're drunk! http://bit.ly/6SHKc
  • 08:01:13: "Is the Citock printer hooked up?" The user meant c.Itoh.
  • 08:08:09: RT @obrats: @gchance arond these parts you get $10 for the 1st tooth and $5 for everyone after that. - everyone else has said a quarter heh
  • 09:45:11: RT @angelica7641: RT @John_McB BREAKING NEWS: Brett Farve coverage is still very annoying.
  • 10:23:38: Oh man, it's 67 degrees! Woo!
  • 10:23:53: Beats the hell out of 85 any day
  • 10:40:34: DAAAAAAAAMN you @joshhillis for speaking the truth!!! ;) http://su.pr/8SJV88
  • 10:42:05: Off to run 3 miles.
  • 11:25:45: Walked in the front door to work after my run. The owner of the company was walking towards me. He said, "Don't you look sexy."
  • 11:25:54: So see, @phampants, you're not the only one.
  • 11:34:10: Ran 3 miles (8:40, 8:48, 8:53), walked .2miles - http://m8.to/2oC
  • 12:15:30: Just finished listening to 4FeetRunning... @weirdal, "Nature Trail To Hell" ♫ http://blip.fm/~bwyjw
  • 12:49:25: You're wearing your squeaky shoes, and right there taking a snooze, is a tiger, so how do you walk on by?
  • 12:58:54: Just bought my Plan 9 @rifftrax tix for Yuba City. Thanks guys, it's gonna be a blast!
  • 19:34:39: Syngergy FAIL! Google Calendar's not sync'ing, I found myself at someone's house on the wrong night. @Palm #pre
  • 19:35:12: Can I blame the #pre for misspelling Synergy? @Palm
  • 22:21:18: New post on my blog: CIM Training Week 3, Day 2: 3 miles: Today I felt like I was FLYING! Ob.. http://bit.ly/2MeOut


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