My run last night. 9.42 miles at an average pace of 9:42 min/mile. Total coincidence. Nothing spectacular or noteworthy about the run, with the exception of pace/distance numbers being identical.
It got me to thinking how short of a run I could manage to do this.
9 miles at 9 min/mile?
8 miles at 8 min/mile?
I ran the Oshkosh half marathon in 2010 at an 8:42 pace. So I know I can at least do 8.42 miles at an 8:42 pace. The fastest I've ever run was 7:52 at the Point Bock Run, also in 2010. But that was only 5 miles. No way I could have held that pace for another 2.52 miles. So the answer lies somewhere in between. Likely somewhere in the 8.00 - 8.15 range.
Welcome to the odd musings of a numbers based mind.
Friday, February 10, 2012
Tuesday, January 31, 2012
Jan Run #'s
Run summary for January.
Total miles: 115.25 (average 9:44/mile)
Total runs: 27 (26 of 31 days)
Shortest run: 2.08 miles
Longest run: 8.32 miles
Slowest run: 2.61 miles @ 10:51/mile
Fastest (non race) run: 7.82 miles @ 9:18/mile
The 115.25 miles is the second most miles I've ever run in a single month. Falling only 4 miles short of August 2009, the month leading up to IM Wisconsin.
Total miles: 115.25 (average 9:44/mile)
Total runs: 27 (26 of 31 days)
Shortest run: 2.08 miles
Longest run: 8.32 miles
Slowest run: 2.61 miles @ 10:51/mile
Fastest (non race) run: 7.82 miles @ 9:18/mile
The 115.25 miles is the second most miles I've ever run in a single month. Falling only 4 miles short of August 2009, the month leading up to IM Wisconsin.
Sunday, January 29, 2012
Sunday Six
Six mildly interesting things from my week.
1) Swim clinic Saturday was very useful. I apparently can't think and swim at the same time. When given more than one thing to focus on everything goes to hell. Regardless, I now have three or four things to work on to improve my stroke. Focusing on one at a time this should keep me occupied for a good month.
2) Still can't flip turn. If I could figure out the water up the nose thing I might get it, or at least be willing to pursue it further.
3) Bike tests last week went well. Both tests brought roughly 20 watt improvements over the previous tests. My 5 minute power (240 watts) is about where I'd like my 1-hour power to be. Not sure I can get it there, but going to give it the old college try. Twenty minute power is at 200 watts.
4) Took a full day off of swim-bike-run training today. My first this month. I did not intend to work out everyday up to this point, it just sort of worked out like this.
5) I spent said day off on the mountain bike. Seven plus hours at Rays Mountain Bike Park in Milwaukee with Patrick. Lots of fun, nice to pedal a bike and actually have it go somewhere. Even if it is just round and round inside an old Menards.
6) Surpassed 100-miles of running for January on Friday night. At about 106 now with 2 more runs scheduled before the end of the month. Still liking running.
That's all. One week down, 29 more until IMMT.
1) Swim clinic Saturday was very useful. I apparently can't think and swim at the same time. When given more than one thing to focus on everything goes to hell. Regardless, I now have three or four things to work on to improve my stroke. Focusing on one at a time this should keep me occupied for a good month.
2) Still can't flip turn. If I could figure out the water up the nose thing I might get it, or at least be willing to pursue it further.
3) Bike tests last week went well. Both tests brought roughly 20 watt improvements over the previous tests. My 5 minute power (240 watts) is about where I'd like my 1-hour power to be. Not sure I can get it there, but going to give it the old college try. Twenty minute power is at 200 watts.
4) Took a full day off of swim-bike-run training today. My first this month. I did not intend to work out everyday up to this point, it just sort of worked out like this.
5) I spent said day off on the mountain bike. Seven plus hours at Rays Mountain Bike Park in Milwaukee with Patrick. Lots of fun, nice to pedal a bike and actually have it go somewhere. Even if it is just round and round inside an old Menards.
6) Surpassed 100-miles of running for January on Friday night. At about 106 now with 2 more runs scheduled before the end of the month. Still liking running.
That's all. One week down, 29 more until IMMT.
Wednesday, January 25, 2012
Swimmin'
Swimming has me frustrated. Earlier in the month I was so frustrated with it I was about to go off on a huge rant about my lack in progress with swimming. Then I had the realization that I didn't have any right to rant, or to be frustrated for that matter. I simply haven't done any work that would result in any swim improvement.
So the brainstorming began. The obvious thing, swim more. And I intend to do that. I thought about swim every day for a month, but I just don't see it happening. But for February I'm thinking it is to be a swim heavy month. 19-20 sessions over the course of the month.
2nd. Lessons. I signed up for a swim clinic. It's only one lesson, this Saturday. But it is a start, and will hopefully get me started in the right direction.
Finally, intensity and goals. I'm going to focus at least initially on short hard sets. Not the entire swim, but at least portions of each swim. I can swim a 25, with a good wall push, pulling and kicking hard, and only breathing every 4-6 strokes, in about 20-21 seconds.
First goal, get that down to 19 seconds consistently. From there I'm going to shoot for the following times at longer intervals:
50 - 45 sec (1:30/100)
100 - 1:40
200 - 3:30 (1:45/100)
500 - 9:00 (1:48/100)
Those are pretty ambitious goals for me. But it gives me something to shoot for in the near term. I can't get faster at triathlon distances until I can get faster at the short stuff.
So the brainstorming began. The obvious thing, swim more. And I intend to do that. I thought about swim every day for a month, but I just don't see it happening. But for February I'm thinking it is to be a swim heavy month. 19-20 sessions over the course of the month.
2nd. Lessons. I signed up for a swim clinic. It's only one lesson, this Saturday. But it is a start, and will hopefully get me started in the right direction.
Finally, intensity and goals. I'm going to focus at least initially on short hard sets. Not the entire swim, but at least portions of each swim. I can swim a 25, with a good wall push, pulling and kicking hard, and only breathing every 4-6 strokes, in about 20-21 seconds.
First goal, get that down to 19 seconds consistently. From there I'm going to shoot for the following times at longer intervals:
50 - 45 sec (1:30/100)
100 - 1:40
200 - 3:30 (1:45/100)
500 - 9:00 (1:48/100)
Those are pretty ambitious goals for me. But it gives me something to shoot for in the near term. I can't get faster at triathlon distances until I can get faster at the short stuff.
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