Anything that happens to anyone could happen to me

Happy Spring everyone! It certainly feels that way here in Buffalo. Ran in shorts and a short sleeve shirt and everything. Still in a mask and still avoiding crowds.

Went for a 3.44 mile run today - shorter slower miles following a good long mile day yesterday.

Still listening to my latest obsessive sci-fi reading - Persepolis Rising, which is Book 7 of the Expanse series.

Here’s a thought-worthy quote from what I listened to today:

“…I am a human being. Anything that happens to human beings could happen to me. One time and another in the years since, she’d taken comfort from that. Or warning. People fall in love, so maybe I will too. People get jobs, so maybe I will too. And people get sick. People have accidents…And so that could happen to me too.” [Page 431]

We are all in this together, we are all connected. There really is no us and them. What happens to any of us could happen to all of us. Sometimes a comfort, sometimes a reminder of just how much is riding on all of us.

Meanwhile, here are some geekier running details.

I use iSmoothRun for tracking on an iPhone and linked to an Apple Watch. iSmoothrun allows me to customize a workout better than most apps I have used.

Fuller stats found at Smashrun here.

Also here I am at Strava here.

I follow and connect via both platforms, but more on Strava.

Some details for the run:

Running Time: 33:26
Total Distance: 3.44 miles
Avg. page: 9:43/mile

Push or coast?

Went for a 3.33 mile run today - slow, short miles after a longer day yesterday..

Still listening to my latest obsessive sci-fi reading - Persepolis Rising, which is Book 7 of the Expanse series. A truly wonderful standout in the field of sci-fi.

Some roles don’t feel right, and some feel more comfortable. Should we be pushing ourselves always or might we do better with something that is less challenging?

I don’t have the answers on that one, but was thinking about that, and how I need to stretch my calves more to avoid shin splints as I ramp up the mileage again.

Meanwhile, here are the geekier running details.

I use iSmoothRun for tracking on an iPhone and linked to an Apple Watch. iSmoothrun allows me to customize a workout better than most apps I have used.

Fuller stats found at Smashrun here.

Also here I am at Strava here.

I follow and connect via both platforms, but more on Strava.

Some details for the run:

Running Time: 32:41
Total Distance: 3.33 miles
Avg. page: 9:49/mile

Run for Wellness - Less than 9 weeks to go!

Today I did my Tempo Run of the week - including an attempt to do 3 tempo miles at an 8 minute per mile pace or better (I did that on one).

Couldn't get out and exercise or join the Run for Wellness team? How about a donation for the sake of American mental health - check out the campaign here:

Run for Wellness

Join me in de-stigmatizing mental health and making it an American priority.

 

An off week and a fast run

Too much to do, and too little time to run!

Back in the swing of things, sort of though.

Here's what I've managed to do in the last week:

Wednesday (1/23/13) - Some tempo running - 1 mile easy, 2 miles faster (aiming for around 8:10 per mile), 1 mile easy, 2 miles faster, 1 mile easy. Slowed down a lot on the uphill miles - details and splits.

Thursday (1/24/13) - Swim - 25 minutes without stopping = 36 lengths = 900 yards.

Friday (1/25/13) - Torah Yoga - I highly recommend it!

Yesterday (1/27/13) - ran 8 miles, and faster! I managed to average 8:14/mile, including 30 seconds of walking at the end of every mile, and only dropped below that average for the big uphill during the seventh mile. Making progress! Here are the details and splits.

Still running and swimming - a week's worth

So, since I last posted I managed to get out a lot - here's what I logged:

Long run on Saturday - 10+ miles - aimed for an average under 8:20 per mile, and I believe I did that easily, except that my mobile app has been on the fritz - here's the raw version, warts and all - run details.

Interval training on Monday - this was 6 half miles, with 90 seconds break in between them, plus 2 mile warm up and 1 mile cool down. Again, blips with the app mean that my last splits stunk AND I was struggling, although I think over all it was OK, if not my best run. Run details.

Tempo run on Wednesday - felt great on this run, doing 1 mile easy, and 5 miles aiming at 8:10 or better, and then 1 mile easy. Again, my mobile tracking quit, this time at mile 3, so while I think I did pretty well, there's no proof :-). Run details.

Also managed to swim yesterday!

Yesterday - a run and a swim

Managed to do pretty well on a new tempo run format:
1 mile easy
2 miles at mid-tempo - aiming for 8:10/mile or faster
1 mile easy
2 miles at mid-tempo - aiming for 8:10/mile or faster
1 mile easy
I did better than my goal, even on the second set of miles, which are uphill. And still walking 30 seconds every mile.
Still having tech issues with mapmyfitness - after years of it working perfectly, the software is not keeping up with the run after about 6 miles. Ginny said it spoke to how fast I was running :-) - I pointed out that this was also cycling software, so I wasn't running that fast.
Here are the details on the run.
Then, later in the day, got a good swim in while Jude had his lesson.

Intervals - a good run

Ran a new interval run today:
- About a mile and a half warm up
- 2 x 1200 meters - aimed for around 5:25 per interval - 2 minutes resting after each
- 4 x 800 meters - aimed for around 3:35 per interval - 2 minutes resting after each
- around 8 minutes cool down
Still having some tech issues, so the recording isn't entirely accurate.
Feeling good - sore today, felt good running.
Here are the details, less accurate in the second half of the run, for some reason.

Last two runs

So, did a temp run today and slowed down in my second and third splits - I suppose that's what happens when I start going downhill and finish going uphill :-) Keeping my speed pretty good and still walking 30 seconds every mile, except for the last - I felt too good!
Here's the detailed workout.

Also got in my interval training run on Monday - 6 x 800's, with 90 seconds walking between them. I was pretty happy with this run too.
Details.

Next run, on Saturday, an easy paced 10 miles.