The Pace Machine

After some good feedback about my last "Tempo Run" and how I could improve, I managed to do a true 5 mile Tempo Run.  I kept the pace at 8:30 min/mile for 5 miles  (give or take 5 seconds/mile).
Here's the Data:  5 mile Tempo run at 8:30 pace by koritruesdale at Garmin Connect - Details

2	00:08:31	1.00	08:32
3	00:08:28	1.00	08:28
4	00:08:35	1.00	08:35
5	00:08:32	1.00	08:32
6	00:08:34	1.00	08:34

I omitted the warm up and cool down laps from the chart above.


I felt alright on the run, but I don't know why I can't keep myself from eating something right before I go out and run. It's usually something small. This time, Ella had a rice cake with peanut butter smeared on top and she didn't want it...so I just ate it and then though, "ah man." Well let's say that my stomach could have felt better.

I did feel better keeping the 8:30 pace for the whole 5 miles. Whereas when I went out hard for the first 2 miles, I then couldn't keep a pace under 9 minutes very easily.

Until next time, keep tri'ing

Green Silence...shhhhhhhh

Most of my runs have been in the 3 to 4 mile range and with the Disneyland Half coming up in a month, I want to start getting some more miles in. I made up a training schedule to push myself to get longer runs in. Today was a 5 mile day which will be my shortest run outside of some recovery runs.

Even with some of the tempo runs I have been doing over 3 or 4 miles, I have struggled to hold a 8:30 pace or lower (8:30 is the pace I want to do the half marathon in).

Today I was able to end up with an average over 5 miles of 8:26 (moving pace).

Here's the link to my run info: 5 mile Tempo run by koritruesdale at Garmin Connect - Details

My new shoes were nice on the asphalt, fast on the down hills. Not so great on the dirt trails though, the grip isn't very good on loose dirt.
They are very light and only have a 8mm heel to toe drop.  I was able to land on the mid foot to fore foot with ease.  I got these primarily to run races and especially triathlons in, as I don't want to try to put on Five Fingers in the transition area, hehe.

I finished my 5 miles pretty strong and had a 25 yard walk across a little mowed field right out front of our house. That is where I saw the first rattlesnake I have seen in the 3 years at this house.

A little blurry because it was dark out. About a 2 footer and pretty skinny. Just a baby...damn snakes :(

Swimingly

I have been focused lately on swimming and improving my form. It's amazing how technical every movement is and how much faster/more efficient a little thing can make you!
What I've forgotten about is that I have a half marathon to run the first weekend of September. I need to RUN! Luckily I'm a pretty good swimmer already and I've been biking for a long time, so the running is where I can improve the most for the triathlon (Oct. 15th) anyway.

I did a 4 mile run on Friday evening with the first 2 mile at a pace of 8:27 and 7:28 respectively. Then did a slow two cool down miles at 10:30.
The 7:28 min/mile pace is huge for me and hopefully I can build on that kind of speed. I'm trying to increase my foot speed on my runs in order to facilitate a quicker time. If any of my running friends have any drills/tips, I would love a comment :)

Until next time...stick your sole out.

Tri...ing

It's been a while since I have posted anything here, but I now have a new reason to start.  Amanda and I have joined the Average Tri Girls / Courage to Tri team and are doing the Big Rock Triathlon on October 15th.

The Tri team seems really neat and the people are all really fun. Most of the members are from Ramona a lot of those are from the Estates. So meeting up to train should be easy, and it makes it so much easier to stay active if you are held accountable. If you've ever thought of doing a Triathlon, this group is full of people of all abilities and ages. You will fit in somewhere within this group.

Today was Amanda's first ride on her "new" bike.
She did GREAT! We went out to the end of Ramona Oaks and back. Then we went up over Daza, it was 6 miles total in a half hour. There was a lot of learning how to shift, "which one is easier!"

I can't wait to do some runs and swims with Amanda and the Tri team.

I'm so excited! This is going to be fun!!!

Check out these Minimalist shoes!

Here is a really good blog review of what seems like a great shoe. Check it out:

http://www.runningandrambling.com/2011/04/merrell-barefoot-womens-pace-glove.html