7:39
7:51
9:32 (1.1)
9:18 (1.1)
9:26
8:41
=52:27
navy seals.
bicycle crunches.
sun was hot.
felt great.
Sunday, May 31, 2009
Monday, May 25, 2009
Saturday, May 23, 2009
3 miles this morning
3 miles, finish at track.
Navy Seals
Other Crunches
Bicycle Crunches
1 minute plank.
Navy Seals
Other Crunches
Bicycle Crunches
1 minute plank.
3 miles at McDonogh yesterday.
Varsity Course
2nd mile in 7:55.
2 Striders
Navy Seals
Other Crunches
Bicycle Crunches
1 minute plank
2nd mile in 7:55.
2 Striders
Navy Seals
Other Crunches
Bicycle Crunches
1 minute plank
Monday, April 13, 2009
5k at Harvard.
Jog on a nice day.
Followed by Navy Seals, Crunches, another ab exercise whose name escapes me, planks, and pushups.
Yess.
Followed by Navy Seals, Crunches, another ab exercise whose name escapes me, planks, and pushups.
Yess.
Tuesday, April 7, 2009
2m at Harvard.
2-mile Indian (person in back of the line sprints to front every 10 seconds, we had 7 people) run along the river with the boxing team.
Sunday, April 5, 2009
City of Cambridge 5-Miler: Speechless.
Mile 1: 7:14
Mile 2: 14:45
Mile 3: 22:34
Mile 4: 30:50
Mile 5: 38:46
Mile 2: 14:45
Mile 3: 22:34
Mile 4: 30:50
Mile 5: 38:46
Thursday, April 2, 2009
2.25m at Harvard.
5/8 of a mile running to Harvard Track.
8xjog the curve and sprint the straightaway = 1 mile.
5/8 of a mile jog back.
8xjog the curve and sprint the straightaway = 1 mile.
5/8 of a mile jog back.
Tuesday, March 31, 2009
Friday, March 27, 2009
6.2m at McDonogh
0.0 - 1.0: 7:25
1.0 - 2.0: 8:49
2.0 - 2.45: 4:20
2.45 - 3.1: 6:36
3.1 - 3.75: 6:28
3.75 - 4.2: 4:30
4.2 - 5.2: 9:50
5.2 - 6.2: 9:12
Total: 57:41
Pace: 9:18
Weekly mileage total: 29.05
Not too shabby for Week 1. I can't go as crazy this coming week because I have a race on April 5.
Good stuff.
1.0 - 2.0: 8:49
2.0 - 2.45: 4:20
2.45 - 3.1: 6:36
3.1 - 3.75: 6:28
3.75 - 4.2: 4:30
4.2 - 5.2: 9:50
5.2 - 6.2: 9:12
Total: 57:41
Pace: 9:18
Weekly mileage total: 29.05
Not too shabby for Week 1. I can't go as crazy this coming week because I have a race on April 5.
Good stuff.
Wednesday, March 25, 2009
Some Past Race Stories from other blogs
Pikesville Charity 5K (July 2008)
Speaking of races, I ran the Pikesville Charity 5K on Sunday morning and I ran a 25:49. Considering that my all time PR (personal record) was a 26:28 on a 3 mile course from high school, I was quite enthused.
City of Cambridge 5-Miler (Spring 2008)
Wow -- so today, I stomached it, got up early, and bared the freezing cold to run a 5 mile race, which I think is the longest race on foot I have completed to date. It was so cold out there at the start, it was insane. Considering that I haven't run much at all recently, I would have been overjoyed with a time of 45:00, or 9-minute miles, which is great for me. I was really tired, but I put it all out there and somehow my first split was 7:36. I was so happy. That is the fastest mile split I have ever run in a 3-mile race, so for 5 miles it felt even more surprising. I was a little bit worried so I knew I had to cool it. The course moved on (we were still on road) and finally we made it to the biggest pond ever (Fresh Pond) and I got my 2 mile split of 16:18. It was also a water stop and I knew I needed some energy so I took water for the first time ever in a race, drank it, and threw the cup down. I felt guilty about throwing the cup, but whatever. So the pond is kind of dragging along, and some old guy was reading the 3 mile split and he wasn't speaking so that anyone could hear him so I missed it, and I was kind of bummed about that. I kept trucking though and I felt really good about what I was doing. at the end of the 4th mile, the run was wearing on me, and I was getting really tired. And then it happened. The guy reads my 4 mile split and I am hoping for something close to 36 or 37, and he says, in the thickest accent that I will never forget, "Thoyty-five oh-two". 35:02! I know I have to do this. If I can run a 9 minute mile, I will be safely within 45. I started to pump at that point. I was passing people, chugging more water stops, capitalizing on downhills, and making my way through the 5th mile. I did not see my exact final time, but I did see that I finished in the low 43:20's. I'll get the time from the online results later. Regardless, it was really neat to run, really neat to escape from campus and get a real feel of what Cambridge is life, and get perspective on a great Sunday morning. Wow. 43:20. That is essentially the pace I ran my last race in the fall, except for 5-miles instead of 3. It means something good has happened between those two races. I am quite thrilled and motivated to burn that fat and achieve my fitness goals. What a rush.
Speaking of races, I ran the Pikesville Charity 5K on Sunday morning and I ran a 25:49. Considering that my all time PR (personal record) was a 26:28 on a 3 mile course from high school, I was quite enthused.
City of Cambridge 5-Miler (Spring 2008)
Wow -- so today, I stomached it, got up early, and bared the freezing cold to run a 5 mile race, which I think is the longest race on foot I have completed to date. It was so cold out there at the start, it was insane. Considering that I haven't run much at all recently, I would have been overjoyed with a time of 45:00, or 9-minute miles, which is great for me. I was really tired, but I put it all out there and somehow my first split was 7:36. I was so happy. That is the fastest mile split I have ever run in a 3-mile race, so for 5 miles it felt even more surprising. I was a little bit worried so I knew I had to cool it. The course moved on (we were still on road) and finally we made it to the biggest pond ever (Fresh Pond) and I got my 2 mile split of 16:18. It was also a water stop and I knew I needed some energy so I took water for the first time ever in a race, drank it, and threw the cup down. I felt guilty about throwing the cup, but whatever. So the pond is kind of dragging along, and some old guy was reading the 3 mile split and he wasn't speaking so that anyone could hear him so I missed it, and I was kind of bummed about that. I kept trucking though and I felt really good about what I was doing. at the end of the 4th mile, the run was wearing on me, and I was getting really tired. And then it happened. The guy reads my 4 mile split and I am hoping for something close to 36 or 37, and he says, in the thickest accent that I will never forget, "Thoyty-five oh-two". 35:02! I know I have to do this. If I can run a 9 minute mile, I will be safely within 45. I started to pump at that point. I was passing people, chugging more water stops, capitalizing on downhills, and making my way through the 5th mile. I did not see my exact final time, but I did see that I finished in the low 43:20's. I'll get the time from the online results later. Regardless, it was really neat to run, really neat to escape from campus and get a real feel of what Cambridge is life, and get perspective on a great Sunday morning. Wow. 43:20. That is essentially the pace I ran my last race in the fall, except for 5-miles instead of 3. It means something good has happened between those two races. I am quite thrilled and motivated to burn that fat and achieve my fitness goals. What a rush.
5.25m at McDonogh.
Went through the 2-mile in 16:15.
Had to stop at 4 miles because my legs gave.
But I came through with an easy 5m according to Matt Hellauer's calculations.
Great run.
I think I'm going to have to x-train tomorrow so that I don't naufrag myself big time.
Dayum -- 22.85 miles in 4 days, that's amazingggg hahah. That has to be a record. Every time I have done a long run I usually stop running for the length of the movie Ben-Hur, squared.
Exciting.
Yess.
Had to stop at 4 miles because my legs gave.
But I came through with an easy 5m according to Matt Hellauer's calculations.
Great run.
I think I'm going to have to x-train tomorrow so that I don't naufrag myself big time.
Dayum -- 22.85 miles in 4 days, that's amazingggg hahah. That has to be a record. Every time I have done a long run I usually stop running for the length of the movie Ben-Hur, squared.
Exciting.
Yess.
Monday, March 23, 2009
3.5m at McDonogh.
Great run today.
1600 - 7:30
800 - 3:40
200
400
800
400
3 x 200
8 x 100
= 5600 meters = 3.5 miles.
Plus ab stuff and stretching.
1600 - 7:30
800 - 3:40
200
400
800
400
3 x 200
8 x 100
= 5600 meters = 3.5 miles.
Plus ab stuff and stretching.
Sunday, March 22, 2009
4m at McDonogh.
I just did a 4 mile run at McD.
I did a 3.8 mile loop and added 4 striders and some ab work at the end.
I would have time reports like yesterday's run but I was not as skilled at timing this time. I do know my mile 2 was in 8:15 though, which is pretty good considering how casual I was about it. My quads are hurting now though. Wow. Great runs.
I did a 3.8 mile loop and added 4 striders and some ab work at the end.
I would have time reports like yesterday's run but I was not as skilled at timing this time. I do know my mile 2 was in 8:15 though, which is pretty good considering how casual I was about it. My quads are hurting now though. Wow. Great runs.
Saturday, March 21, 2009
Other recent updates.
Recently did a 4 mile workout in 31 minutes.
Ran a 6:36 mile on the treadmill.
The City of Cambridge 5-miler is coming up on April 5th. It would be amazing to break 40 on that.
I'm going to start running every day, which is why I thought this blog would be apt.
Ran a 6:36 mile on the treadmill.
The City of Cambridge 5-miler is coming up on April 5th. It would be amazing to break 40 on that.
I'm going to start running every day, which is why I thought this blog would be apt.
10.1 Mile Run at McDonogh
Mile 0.0 to Mile 2.0: 16:41
Mile 2.0 to Mile 2.45: 3:52
Mile 2.45 to Mile 3.75: 11:37
Mile 3.75 to Mile 4.4: 5:48
Mile 4.4 to Mile 5.05: 5:36
Mile 5.05 to Mile 6.35 11:37
Mile 6.35 to Mile 7.0: 5:47
Mile 7.0 to Mile 7.65: 5:31
Mile 7.65 to Mile 8.1: 4:00
Mile 8.1 to Mile 10.1: 18:24
Total: 89:08
Pace: 8:49
Mile 2.0 to Mile 2.45: 3:52
Mile 2.45 to Mile 3.75: 11:37
Mile 3.75 to Mile 4.4: 5:48
Mile 4.4 to Mile 5.05: 5:36
Mile 5.05 to Mile 6.35 11:37
Mile 6.35 to Mile 7.0: 5:47
Mile 7.0 to Mile 7.65: 5:31
Mile 7.65 to Mile 8.1: 4:00
Mile 8.1 to Mile 10.1: 18:24
Total: 89:08
Pace: 8:49
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