Tempo Run – Dec 9, 2008

It was another cold, windy evening to run. The temperate was about 35F (with the effect of wind) when I reached the trail at 4:45 pm. I wanted to do a quick and easy 5 miles. During the first 2.5 miles, I had wind behind my back and it helped in getting a good pace going and I finished the 2.5 miles in 21 minutes. It got really tough on the way back since the wind was blowing on the face and it was hindering the speed as well. I had to put in extra effort to maintain the pace of 8:30 min/mile. I speeded up a bit after 3.5 miles for about a mile and really picked up the pace for the last half mile. I was satisfied with the final pace of 8:26 min/mile for the entire 5 miles especially since I managed to finish it without any break. If anything, I would have liked the heart rate to be a bit lower. That would be the trick to sustaining the pace for longer distances.

I need to reach another goal, the main one, for which I started doing this marathon program. My fund raiser for the Marathon is $1500 and I am about half way there. If you have not already contributed, here is the donation link to support the children:

http://www.ashanet.org/dallas/soh/Srinivasan_profile_2008.html

Here are the stats from the GPS for today's run:

Activity	Type	Activity	Type	Miles	Time (HH:MM:SS)	Avg. Pace (min/Mile)	Avg. Speed	Calories Burnt	Avg. Heart Rate
Morning	Morning	Evening	Evening
Strength	Back,Biceps	Running	Tempo Run	5.01	0:42:16	8:26	7.1	648	170

Tempo Run – Dec 4, 2008

After the weekday long run in the evening yesterday, I went for another short tempo run for 5 miles in the evening. It was colder than yesterday but I was wearing my jacket for the run which helped a bit. I reached the trail at 5 pm when it was already getting dark. I decided to do a non stop 5 mile run and stop only if I am completely tired. After finishing the first mile in 8:25, I was feeling really good and did the next 1.5 mile's at the same pace. At this point, I turned around to come back to the starting point. I was a little tired but decided to do another mile before taking a break. After doing another mile, I felt better and skipped the break and finished the last 1.5 miles to finish the entire 5 miles non-stop. Although, it requires a bit more effort to run in the cold (it was 39F when I ran today), the advantage is that you don't sweat but you run the risk of not drinking enough fluids since you are not sweating. So, I make it a point to drink some Gatorade / water every mile and half. This will help you a lot especially in the long runs where you suddenly realize that you need fluids and run the risk of dehydration.

Here are the stats from the GPS:

Activity

Type

Activity

Type

Miles

Time (HH:MM:SS)

Avg. Pace (min/Mile)

Avg. Speed

Calories Burnt

Avg. Heart Rate

Morning

Morning

Evening

Evening

None

None

Running

Tempo Run

5:01

0:42:27

8:28

7.1

648

172

Tempo Run – Dec 2,2008

After the quick workout, I reached the trail to run about 5 miles. Since it was cold, I had to run with a jacket on. After finishing the first mile, I took a quick break and did the next 2 miles. Since I am not yet used to running the cold weather, I am not able to endure the cold and run for a long time continuously. I am taking a one or two minute breaks after every one or two miles. I need to improve the endurance and running in the cold. There is always a bit of extra resistance when you run in trousers and a jacket on instead of running of in shorts and T-Shirt. I am hoping a for a milder day on the day of the marathon!

Here are the stats from GPS:

 

Activity

Type

Activity

Type

Miles

Time (HH:MM:SS)

Avg. Pace (min/Mile)

Avg. Speed

Calories Burnt

Avg. Heart Rate

Morning

Morning

Evening

Evening

Strength

Shoulder,Chest

Running

Tempo Run

5:01

0:41:39

8:19

7.2

641

169

Tempo Run – Nov 23,2008

After the quick strength training in the morning, I did the tempo run at the trail near my work place along with a colleague. Since my calf was hurt, I ran a little slower than usual. I did the entire 5.25 miles without any break. At the end of the run, I didn't feel much stress since I didn't push myself during the run. The calf is still hurting. I hope it gets better soon in time for the next long run on the weekend. Here are the stats from the GPS:

Activity

Type

Activity

Type

Miles

Time (HH:MM:SS)

Avg. Pace (min/Mile)

Avg. Speed

Calories Burnt

Avg. Heart Rate

Morning

Morning

Evening

Evening

Strength

Chest,Triceps

Running

Tempo Run

5.25

0:44:07

8:24

7.1

682

166

Tempo Run – Nov 20,2008

Once again, I ran with a colleague at noon on a trail near the office. We were again doing the 8 min/mile pace but after 2.5 miles, I felt very tired and took a break for about a minute. Then we did the next 2.3 miles at the same pace (8min/mile pace) before taking another break. We finished the last half mile at a faster pace making the average pace for the run below eight minutes for the first time !

Here are the stats from the GPS:

 

Activity	Type	Activity	Type	Miles	Time (HH:MM:SS)	Avg. Pace (min/Mile)	Avg. Speed	Calories Burnt	Avg. Heart Rate
Morning	Morning	Evening	Evening
Strength	Chest	Running	Tempo Run	5.12	0:40:33	7:55	7.6	664	171

 

Tempo Run – Nov 17,2008

After taking a day off from running y'day, I ran again in the noon at work with the colleague who just keeps pushing me to get faster. Although I felt really tired after the first 2 miles, I managed to keep up with him for the next 3 and in the process managed to finish my fastest 5 miles so far which is reflected in the high average heart rate. I was totally out of breath after this run. I would never have pushed myself to reach this speed if not for the relentless Russian colleague J

Here are the stats from the GPS:

Activity	Type	Activity	Type	Miles	Time (HH:MM:SS)	Avg. Pace (min/Mile)	Avg. Speed	Calories Burnt	Avg. Heart Rate
Morning	Morning	Evening	Evening
Running	Tempo Run	None	None	5.2	0:41:53	8:03	7.5	682	174

Tempo Run – Nov 13,2008

For a long time, I wanted to run on a trail near work but never found a running partner to do this. Finally, a colleague agreed to run in the noon at the trail. I ran with this guy last year for about 10 minutes after which I realized I wouldn't be able to match his speed. The experience was made worse since I lost my way on the trail and took a while to get back to work. As I have improved quite a bit, I decided to try running with this guy once again. He was generous enough to run with me at my pace ! My usual pace is 9 min/mile but I decided to speed up by half a minute to challenge myself. This pace was about half a minute /mile slower than his pace. We speeded up a bit after 4.5 miles. This was also the first time that I was running on a muddy trail which is much easier on your legs although it slows you down a little bit. I was happy to see that I had averaged less than 8:30 min/mile for this run !

Here are the stats from the GPS:

Activity	Type	Activity	Type	Miles	Time (HH:MM:SS)	Avg. Pace (min/Mile)	Avg. Speed	Calories Burnt	Avg. Heart Rate
Morning	Morning	Evening	Evening
Running	Tempo Run	None	None	5.06	0:42:55	8:28	7.1	662	169

 

The 5 mile Tempo Run – Nov 5, 2008

I was very tired after the half marathon and since I didn't do any post run stretches, the legs were hurting very much. So, I was not able to do any running on Mon &Tue. I decided to do a 9 mile tempo run today. I started running at 8:30 min/mile pace for the first 3 miles. After running for 3 miles, I realized that I had lost my keys somewhere. So, I just turned back and ran back to the starting point for about 2.25 miles @ 9 min/mile. I slowed down to make sure I can look for the keys on the trail. Not finding the keys until then, I just walked for the last mile. I finally found the key at the starting of the trail. I was too tired at this point to go back. I just went back after finishing 5.25 miles.

Here are the stats from the GPS:

Activity

Type

Activity

Type

Miles

Time (HH:MM:SS)

Avg. Pace (min/Mile)

Avg. Speed

Calories Burnt

Avg. Heart Rate

Morning

Morning

Evening

Evening

Running

Tempo Run: 5.26 miles@8:46/mile

None

None

5.26

0:46:07

8:46

6.8

676

165

The 8 Mile Tempo Run – Oct 29, 2008

With the DRC half marathon coming up this weekend, I decided to push myself a bit and test the limits for this 8 mile tempo run. My goal was to try and do an 8:30 min/mile pace. The weather was also great for running. With my new gloves and the ear protecting head band for protection, I didn't feel the cold hurting at all. I finished the first 4 miles in 33:45, just 15 seconds better than my target. The return back is a little downhill for the first couple of miles and I was able to maintain my pace although I could feel that the heart rate was up more than the normal. I finished the seventh mile in 59:30, which is exactly at 8:30 min/mile. At this point, I started sprinting for the last mile. This was the first time I was spring towards the end as opposed to doing it at the start which usually leaves me worn out after first couple of miles.

I finished the last mile in 7:40 which is my best time running a mile (other than a track). Here are the stats from the GPS. Note that high average heart rate indicating that this was a much faster pace for me. Hope I get used to this in future.

Activity

Type

Activity

Type

Miles

Time (HH:MM:SS)

Avg. Pace (min/Mile)

Avg. Speed

Calories Burnt

Avg. Heart Rate

Morning

Morning

Evening

Evening

Running

Tempo Run: 8 mi @8:30

None

None

8:00

1:07:10

8:23

7.1

1039

169

The Non Stop 10 Miles Tempo Run – Oct 21,2008

Today was the first nonstop 10 mile run. By non-stop, I mean I didn't take any water breaks or stop. I reached the Campion trail at 7:15 and started the run. The goal was to complete running 10 miles at my PMP (Planned Marathon Pace) without stopping. I did the first half mile at 9:30 min/mile and gradually speeded up. The trail is a 4.5 mile stretch. By the time I reached the end of 4.5 miles, I was doing 8 min 50 sec per mile. I had my first packet of Gu gel at 3 mile mark. That was keeping me from getting tired. The return back on the trail is a bit more easier since it's a little bit of down hill for about a mile. I finished the 6 miles in about 53 minutes. Since the entire stretch was 9 miles, I turned around at the 6 mile mark and went back half a mile so that I can finish 10 miles. I started having a sip of Gatorade for every half a mile after completing 7 miles. I finished the entire 10 miles in 88 minutes. Considering the entire path was a reinforced concrete track, my leg was aching a bit but the body was not so tired. I went back home, did some post running stretches, had a shower and breakfast and left for work.

Looks like my body can do 10 miles without much stress now. When I started running, my breaking point was at 3 miles, after 2 months of training, it was at 6 miles and it looks like now it's at 12 miles.

Here are the stats from the GPS.

Activity	Type	Activity	Type	Miles	Time (HH:MM:SS)		Avg. Pace (min/Mile)		Avg. Speed	Calories Burnt	Avg. Heart Rate
Morning	Morning	Evening	Evening
Running	Tempo Run: 10 mi @ PMP	None	None	10.01	1:28:31		8:50		6.8	1288	166

Tempo Run – Oct 13, 2008

After finishing a hard cycling yesterday, I was too tired to run in the morning. So, I decided to run in the evening. I reached the Chisholm trail at 6:30 pm so that I could finish the run before it gets too dark. Here is the split on how I did the 6.5 miles tempo run:

Easy Pace 1 mile: 9:15 min (Warmup)

Tempo Pace 3 miles: 8:30 min/mile

Tempo Pace 1 mile: 9:00 min/mile

Cool Down, 1.5 miles : 9:30 min/mile

As you can see, my average tempo pace has improved by almost 30 seconds from a month ago. So, practice does maketh a man better ! I usually don't listen to any music instead preferring to spend it more constructively listening to some podcasts. Here is a link to some interesting podcast from Stanford's Entrepreneurial Thought Leaders lecture series which is worth your time. (http://ecorner.stanford.edu/podcasts.html)

Here are the stats from my GPS watch:

Activity

Type

Activity

Type

Miles

Time (HH:MM:SS)

Avg. Pace (min/Mile)

Avg. Speed

Calories Burnt

Avg. Heart Rate

Morning

Morning

Evening

Evening

None

None

Running

Tempo Run: - 6 miles (1mi EP/4mi@MT/1mi@EP)

6.51

0:57:25

8:49

6.8

8.3

836

 

Tempo Run – Oct 7, 2008

I was not able to do my usual tempo run on Monday morning since I got up late. So, I decided to skip the gym this morning and do the Tempo run. I went to the Campion trail at 6:45 am and started the run. Here is a break up of my Tempo run which includes a 5K timed run.

1 mile warmup - 9:40 min

2 min walking

5K (3.125 mile) – 25:30 min

4 min walking

1.5 miles - 15 min

2 min walking

1.5 miles – 14:30 min

2 min walking

1 mile – 9:30 min

Including the walking, I did about 9 miles. Here are the average stats from the Forerunner in which I recorded only my running (not the walking breaks).

Activity

Type

Activity

Type

Miles

Time (HH:MM:SS)

Avg. Pace (min/Mile)

Avg. Speed

Calories Burnt

Avg. Heart Rate

Morning

Morning

Evening

Evening

Running

Tempo Run: 1/3/1.5/1.5/1.25 miles

None

None

8.18

1:15:32

9:14

6.5

1060

143