4 goals down
Busy weekend. Yesterday morning ran 5.5 miles for the first time in a while, with a total time of 46:30. Warmed up for first 1.25 miles, then ran 3 mile set, with negative split each mile — first mile in 8:08, next mile around 8 (didn’t keep exact time), 3d mile around 7:20. Total 3 mile time 23:30, about 7:50 min pace. Last 1.25 miles ran slower at cooldown pace.
HR at end of 8:08 mile was about 146. HR at end of 3 miles was about 169, but I was going faster than 7:20 pace at that point so it was faster than threshold pace. Based upon HR and pace I estimate my threshold pace to be about 7:35 right now, slower than it was in March 2007 but not too bad considering I’m not running regularly right now.
I estimate I need to get threshold pace to about 7 min/mile to be able to achieve my race goal pace of 45 min 10K at end of triathlon.
Bad news: some lingering Achilles tendon soreness. Nothing terrible, but obviously have to be careful.
Later in the morning my wife and I dropped the kids off with my parents for an overnighter, and then we drove to SF for the Zinfandel festival at Fort Mason. Great time with friends, drinking zin, eating sourdough and cheese of all kinds. Not sure if the wine, bread, and cheese diet is "eating clean", but boy does it taste good. Hung out at the hotel and had a great dinner at One Market, a restaurant I’d never been to. Mahi Mahi with a chimichuri sauce, something I’d never had before. Fell asleep last night to the sound of the steady rainfall, had a nice breakfast, and drove back home to pick up the kids.
Workout again this evening. Goods news — reached 12 reps @90 pounds on the overhead press and achieved goal of 130 pounds 1-rep equivalent. 4 goals down, 1 to go (bench press — 2 more reps to go still). Did a few other exercises and then hit the stationary bike for 30 minutes @149 watts. 10.8 "miles"; 312 calories. HR never really got over 125 and averaged around 122, indicating my legs are stronger and I can’t reach a reliable aerobic level at 149 watts. Have to go up one level on the bike for sustained cycling at 95-100 rpm (I am trying to keep it between 95-105). Some improvement — that’s good.
Meeting exercise goals AND eating and drinking well - can’t beat that for a good weekend!
January 28, 2008 at 2:32 am
Sounds as if you had an awesome weekend. Run, workout, spirits and good food…. Awesome. Hope the achilles was only from use and will be back to 100% with rest. Remember that until you’ve been running for ~ a month you don’t want to run more often than every other day. Listen to your body and you’ll be fine. Keep moving forwards.
January 28, 2008 at 11:20 am
LOL, hrm, wine, cheese, and bread… yeah, I’m pretty sure that’s not on the top 10 power foods.
But, man, that does sound pretty good!! Sorry to hear the Achilles is still acting up - it’s so freakin stubborn to heal, eh? Are you going to any P.T. or anything? Your run times are amazing, though!!
January 28, 2008 at 9:40 pm
wow, that does sound like a fun weekend. I love vacations where I can include my fitness as well. good job keeping track of your splits, it shows your dedication