Sprint Intervals - 12x400m, 6.12 miles

AAAAAAAAAAAAAAAUGH!

Sprint intervals today. 10min warmup, 12x400m @ 7:22 (90sec easy rest), 10min cooldown. Here we go.



Interval 1: 1:46.65, 7:06/mi
Interval 2: 1:47.95, 7:12/mi
Interval 3: 1:44.83, 6:59/mi
Interval 4: 1:49.85, 7:19/mi
Interval 5: 1:52.70, 7:31/mi
Interval 6: 1:51.63, 7:26/mi
Interval 7: 2:01.36, 8:05/mi
Interval 8: 1:52.71, 7:31/mi
Interval 9: 1:54.19, 7:37/mi
Interval 10: 1:56.81, 7:47/mi
Interval 11: 1:53.31, 7:33/mi
Interval 12: 1:56.61, 7:46/mi

7:22 was the goal for the sprints. I didn't make the goal every time, but man, they were tough! 90 seconds wasn't near enough rest time between sprints, hehehe.

I did learn one lesson after the last time I did them though: I avoided running over the freeway altogether! I couldn't have been close to goal otherwise. When you're running for two minutes, stopping completely for 30 seconds is huge.

6.12 miles, 58:28.60, 9:33/mi average pace, 761 calories burned.

Today's Tweets

06:16 Wt: 168.8, RHR: 60 #

06:16 Rough weekend, I guess. :( #

09:09 anywya! #

09:09 Nobodywya! #

09:09 New HBO series: The Wya #

09:25 Dunno what I'd do without online support (twitter, blogs, messageboards) #

09:29 Rule #1: Before singing the national anthem, know the words. Rule #2: Don't walk onto hockey ice in heels. tinyurl.com/7kadz4 #

11:34 Trying to get finished with morning stuff so I can get to the gym. Now you watch, I'll go over there at 2. Mark my words. #

12:38 Sure, this protein shake tastes like vanilla. If you define "vanilla" as "taste bud stabbing". #

13:05 At the gym, an hour before I thought. Cool. :) #

14:17 Done at the gym, failed at 30 Day Shred Level 2. Prob was the headphone wires, I guess L2 is for home. :P #

16:33 MapMyFitness.com: Completed Weight Workout. 160 (kcal). 00:35:00 #

16:35 MapMyFitness.com: Completed 30 Day Shred. 76 (kcal). 00:8:30 #

16:36 OK time to gather my things and head home. #

16:37 This week on Nip/Tuck: sex, with a minute or two of surgery. #

16:50 Diet Dewwwwwwwwwwww. #

19:01 At Cub Scouts with my son. #

20:46 15 minutes to 24, woo! #

20:46 So spoiler alert, 15 minutes warning hehe #

21:29 "The FBI won't be here for 15 minutes? How do you know?" Jack Bauer's timed FBI responses for every city in the nation. Duh. #

21:36 First "dammit" of the evening, and not even spoken by Jack. Bloody shame. #

21:39 Is Fox showing the Pink Panther uncut? They showed a theatrical PG logo for it. #

21:48 ...and with his handy dandy Treo 755p, Methos pretends to use GPS when he's really viewing a static image. #

21:50 Fergie's computer holds her past? What, her crack dealer's cell phone number? #

22:05 Silent timer. This can't be good. #

22:08 The dammit-to-kill count doesn't look good. #

22:10 "Agent Red Hot. This only goes to show that Jack Bauer can kill you even when he doesn't try." - blogs.4bauer.com #

22:31 100 Pushups, Week 3, Day 3: 14, 18, 14, 14, 20. #

22:41 Watching Babylon 5, Season 5: "The Corps Is Mother, The Corps Is Father" #

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Today's Tweets

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07:18 Wt: 167.8, RHR: 49 #

07:37 Official times for the 5k are online. I wasn't #6 for age group, I was #8, and #17 overall. #

08:43 At church, Diet Dew at the ready. #

09:18 I have a First Marathons book, there's a nun in there that started running in her habit in her 50s. #

12:18 That's like the population of the town I live, all running Rock & Roll Marathon Arizona. #

14:56 Starting my 10-mile long run. Joy! See ya soon... #

19:07 I'll blog on it later. #

19:08 There is a positive though, I burned 1200 calories. #

19:30 Nobody has Diet Dew anymore! The "dealers" are all bums! #

19:58 Driving at the moment. #

20:21 Home now. #

20:54 Mapped 01/18/2009 Route (10.01 mi.) #

21:05 Completed Long Run, Yuba City Bike Path. 1,200 (kcal) Distance 10.01 mi. Duration 01:49:14 #

21:34 New Flickr upload: 1-18-2009 Splits: Gregoriopolis posted a photo: tinyurl.com/8e6u77 #

22:04 New post on my blog: Long Run - 10 Miles: Question: do I suck, or don't I? I realize that's.. tinyurl.com/7p3bfb #

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Long Run - 10 Miles

Question: do I suck, or don't I?

I realize that's a strange question to be asking at the beginning of a blog post, but follow me here. Today was my scheduled long run. Week 16 of the FIRST marathon training plan, a 10-miler, with a goal of 9:22/mi. I tried to keep closer to 9:00/mi, which I did for the first 4 miles or so.

When the bike path I was running on ended, I turned right and ran to the 5-mile point. As I turned around, I decided to walk back to the path, which turned out to be about 1/4 mile away.

As I reached the path, I just felt compelled to walk further. I ended up walking 1/2 mile total when I started running again. At the end of mile 6, I was still running slowly and ended up resting at mile 7 by walking another 1/4 mile.

I tried to pick up the pace beyond 9:00 and ended up running 8:30 for a while. In the end though, it was too little too late, and my average was 10:11.

So how about it? I finished 10 miles, and under normal circumstances I wouldn't be complaining about a 10:11 average. But here, I didn't come close to the goal, and I walked 3/4 of a mile. Do I suck?

Anyway, here's the map.



And here are the splits. The last part of the graph is actually 16 feet, according to the Garmin. Heh.



Mile 1: 9:10.73
Mile 2: 9:03.49
Mile 3: 9:01.04
Mile 4: 9:16.60
Mile 5: 9:29.61
Mile 6: 14:48
Mile 7: 9:53.05
Mile 8: 12:19.49
Mile 9: 9:12.99
Mile 10: 9:36.34

Total 1:41:53, 10:11/mi average, 1200 calories burned.

And that ends Week 3 of FIRST training. Tomorrow's the gym and 30 Day Shred.