Category Archives: new shoes

2, 4, 6, 8 (hundred)

0, 01mi, 02mi, 05mi, explosive, meter repeats, new shoes, speedwork

Start time: 12/2/07, 8:30am
Location: Sidwell Friends School
Distance: 1 mile & 6x100m

Start time: 12/4/07, 6:30pm
Location: Thomas Jefferson Community Center
Distance: 2 miles & 6x200m
Average pace: 43sec

Start time: 12/6/07, 3:00pm
Location: Thomas Jefferson Community Center
Distance: 5 miles
Average pace: 8:34min/mile

Start time: 12/8/07, 8:30am
Location: Washington-Lee High School
Distance: 1 mile & 200/400/600/800m

Oops… haven’t put the last couple of these in here. I’ve been starting a new speed training (“explosive running”) program for the winter, and I’m not entirely sure how to categorize a lot of these. But it’s been fun. Our first session we ran a warm-up mile, then did some running exercises involving “butt-kicks”, “high knees”, and “form runs”. Then we did six 100-meter runs, with the idea that each one got progressively faster. It was really enjoyable, but hard; I could feel it in my quads the next day!

Next up that Tuesday was six 200 meter fast runs, once again, trying to get each one a little faster. My fifth one slowed down a bit but I did recover in the end. I must say, though, having a 200 meter track to run it on is a little less than enjoyable. All those curves! (45.38, 44.57, 43.47, 42.00, 44.00, 42.06)

Thursday was a slower, enjoyable 5-mile run. It snowed out so it was back to the indoor track for me… but after all those speed drills, just having a breather was good.

On Saturday after some warm-ups and running exercises, we ran 200m, then 400m, then 600m, then 800m. The idea was to do them at a faster pace but to also maintain that pace through all four of them. Mine slipped a tiny bit for the third and fourth, but not too drastically so. (0:50, 1:41, 2:38, 3:33.) For the 800m we were supposed to try and speed up for the second half and I did accomplish that, so that was good. It’s been a very different running experience, but I’m actually looking forward to more torture drills ahead!

LTRs yet again

0, 04mi, lactate threshold run, new shoes

Start time: 9/4/07, 5:30pm
Location: Thomas Jefferson Community Center
Distance: ~4.5 miles
Average pace: 9:15min/mile & 7:00min/mile

This was definitely a little harder, as the reps shot up to 6x3min. (Plus no running since the previous Thursday.) Feeling it in the last lap? Oh, you betcha. But on pace, so all’s well that ends well.

Up and Down and Up and Down

0, 04mi, new shoes, pacers arlington

Start time: 4/10/07, 7:00pm
Location: Clarendon and the Custis Trail
Distance: 4.25 miles
Average pace: 8:59min/mile

I was really excited a month ago (the last time I was able to make it to the Tuesday Pacers run) to get a 38:48 finish time for this hilly, hilly, hilly course. Tonight? 38:07. That was a very nice surprise. (I should let Chris know we’re doing so well!) Oh, and new shoes starting today. More Brooks Beast, this time the ’07 model. The metallic bright blue better fade soon, it hurts my eyes to look at them.

“Leo needs new shoes!”

0, 04mi, new shoes, pacers arlington

Start time: 10/03/06, 7:00pm
Location: Clarendon and the Custis Trail
Distance: 4.25 miles
Average pace: 9:37min/mile

It’d been a while since I’d run the Custis Trail! More importantly, it was time for new shoes. By my best calculations I was due… perhaps a little overdue. So, armed with (yet another) new pair of Brooks Beast ’04, up and down the trail I went. A little slow in places, but I think Chris and I were both getting back up to speed. And with the 20-miler looming on Saturday, better safe than sorry. But yeah, a good run… especially since I racked up about 8 miles on Saturday running up and down the Hill of Doom with numerous training groups tackling their own 26-miler. Woohoo!

http://www.gmap-pedometer.com/?r=350060