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  #256   ^
Old Wed, Feb-27-19, 08:27
khrussva's Avatar
khrussva khrussva is offline
Say NO to Diabetes!
Posts: 8,671
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
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My muscles were still a little tired and sore from the HIIT hill running on Sunday. I started last night's run with one goal... run my fastest comfortable pace - not leisurely and not too hard. Distance: anything over 2 miles would have been OK. I ran 5. The first 3 miles were easy. On mile 4 I found it a little more difficult to keep up the pace. For mile 5 I bumped it up another gear just to see if I could sustain it. Much to my surprise, I could. It was a nice run - a faster pace than the last 5 mile indoor run that I did. The legs were tired and a little sluggish the for the entire workout. The soreness faded away in the first mile.

Mile 1 pace: 11:18 min/mile
Mile 2 pace: 10:55 min/mile
Mile 3 pace: 10:46 min/mile
Mile 4 pace: 10:45 min/mile
Mile 5 pace: 9:59 min/mile
.22 mile push to the finish: 9:04 min/mile
Total time: 55:45
Overall average pace: 10:40

BTW: I still had some gas in the tank when I stopped. The plan had turned into completing an hour run as I approached the 5 mile mark. But then I got a cell phone call from Courtney who was walking the track with me. "Dad, do you want to go shoot some hoops? The BB court is empty." I did the right thing, finished off the run and shot hoops with my daughter. But we're gonna have a word about her calling me during a run. I was cruising and on pace to get most of 6 miles in before an hour was up. Maybe that's what I'll try for next time - hopefully with fresher legs.

Last edited by khrussva : Wed, Feb-27-19 at 10:32.
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  #257   ^
Old Fri, Mar-01-19, 05:28
khrussva's Avatar
khrussva khrussva is offline
Say NO to Diabetes!
Posts: 8,671
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
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February stats from my end-of-moth walking challenge post...

Quote:
Originally Posted by khrussva
Feb 01 - 17,699
Feb 02 - 16,497 - 5K indoor run - HR 156 - Time: 29:11
Feb 03 - 18,843 - 6 miles of walking, jogging hills & 10 100yd sprints
Feb 04 - 17,761
Feb 05 - 17,656 - 5K indoor run - HR 152 - Time: 33:51
Feb 06 - 18,794
Feb 07 - 15,585 - 4 mile indoor run - HR 155 - Time 41:44
Feb 08 - 20,280
Feb 09 - 22,780 - 8.5 mile outdoor walk/jog - jogged up the hills
Feb 10 - 23,632 - 5.5 mile indoor run - HR 156 - Time: 60:48
Feb 11 - 16,815
Feb 12 - 15,461 - 5K indoor run - HR 154 - Time: 32:35
Feb 13 - 19,938
Feb 14 - 21,650 - 5K indoor run - HR 158 - Time: 31:15
Feb 15 - 19,407
Feb 16 - 16,564
Feb 17 - 21,274 - 5K indoor run - HR 160 - Time: 31:10
Feb 18 - 19,000
Feb 19 - 19,453 - 2+ mile indoor run - Time: 25 min
Feb 20 - 16,845
Feb 21 - 19,687 - 5K indoor run - HR 160 - Time: 30:05
Feb 22 - 12,444
Feb 23 - 17,221 - 2 mile indoor run - HR 148 - Time: 19:58
Feb 24 - 17,283 - 6 mile outdoor walk/run (50/50). HIIT/Hills
Feb 25 - 19,080
Feb 26 - 21,980 - 5.2 mile indoor run - HR 159 - Time: 55:45
Feb 27 - 18,523
Feb 28 - 17,196 - 5K indoor run - HR 163 - 31:10


February Stats:

Total Steps: 511,457
Average Daily: 18,266
Approx. Miles: 249
Miles Bicycling: None, sadly.
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  #258   ^
Old Fri, Mar-01-19, 05:32
khrussva's Avatar
khrussva khrussva is offline
Say NO to Diabetes!
Posts: 8,671
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
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Good indoor run at the Y last night. I pushed a little harder and got a better time. I didn't go hard enough to break the 10 min mile mark, but I was close.

Mile 1 pace: 10:06 min/mile
Mile 2 pace: 10:12 min/mile
Mile 3 pace: 9:59 min/mile
.1 mile push to the finish: 9:04 min/mile
Total time: 31:10
Overall average pace: 10:04
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  #259   ^
Old Sun, Mar-03-19, 21:40
khrussva's Avatar
khrussva khrussva is offline
Say NO to Diabetes!
Posts: 8,671
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
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Saturday ended up being a decent day for an outdoor run. I chose to go to the nearby school complex rather than run the neighborhood. Good mix of hills -- no traffic. The goal was to make this another practice 10K. I got started on the gravel Middle School practice track. It was clear from the beginning that I really wasn't into it. It was cold and windy, the legs were still sluggish, my pace was off, and the track was kind of a sloppy mess after all the rain we've been having. I almost quit after 1 mile thinking that I might do better if I held off on the long run until Sunday.

But I didn't quit. I decided to keep moving no matter how slow. I left the track after 1 mile, jogging over to the Elementary School bus loop. There is a nice hill on that loop. I jogged that 4 times. After that I ran around the back side of the school complex, around the HS to the HS/Middle School bus loop. I ran that two times. Then I finished the circle of the school complex back at the practice track. At that point I'd run jogged 4 slow miles. I was warmed up and feeling better. I still had gas in the tank, so I decided to do the whole thing again in reverse if I could. It wasn't fun nor easy, but I did manage to keep up the pace all the way through. I ran 8 miles straight yesterday -- the most that I've done since my college days in the early 1980's. Not very fast, but a nice workout none-the-less. I'm glad that I didn't quit after that first mile.

Mile 1 pace: 11:46 min/mile
Mile 2 pace: 11:57 min/mile
Mile 3 pace: 11:43 min/mile
Mile 4 pace: 11:38 min/mile
Mile 5 pace: 11:49 min/mile
Mile 6 pace: 11:38 min/mile
Mile 7 pace: 11:51 min/mile
Mile 8 pace: 11:42 min/mile
Total time: 94:07
Overall average pace: 11:45

Miles 2 and 7 included the steep bus loop laps. I felt the burn in my legs and those were my slowest splits. There was a nice long steady uphill grade at the back of the school complex too. Running a good pace at the Y track has become easy. Doing the hills and uneven terrain on this workout is a completely different experience. The Richmond 10K is not completely flat, but there is nothing steep. The school complex is tougher. It would be a very good move for me to do more of this before the actual race in April.

Today the rain was back. I went to the Y to walk and maybe run some if I could. I ran two more miles on sore, rubbery legs. That's a total of 10 miles jogging this weekend. I'll take it.

Mile 1 pace: 11:25 min/mile
Mile 2 pace: 11:11 min/mile
Total time: 22:46
Overall average pace: 11:17

Last edited by khrussva : Mon, Mar-04-19 at 13:38.
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  #260   ^
Old Thu, Mar-07-19, 07:55
khrussva's Avatar
khrussva khrussva is offline
Say NO to Diabetes!
Posts: 8,671
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
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Decent indoor run at the Y last night. It was another one of those days where the energy was there but the leg muscles were still a little sore, tight, and cranky. I guess two days rest wasn't enough for a full recovery from last weekends workout. By mile 3 I was warmed up and loose. I finally found my running pace and I had plenty of gas for a final sprint.

Mile 1 pace: 11:20 min/mile
Mile 2 pace: 11:12 min/mile
Mile 3 pace: 9:59 min/mile
.1 mile push to the finish: 7:12 min/mile
Total time: 33:16
Overall average pace: 10:42

Last edited by khrussva : Fri, Mar-08-19 at 07:27.
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  #261   ^
Old Sat, Mar-09-19, 10:16
khrussva's Avatar
khrussva khrussva is offline
Say NO to Diabetes!
Posts: 8,671
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
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Better 5K run at the Y last night. Even after 6 days from my long outdoor run recovery was still underway. That run a week ago worked my hamstrings well and I could feel them last night. I'm almost back to 100%. I need more of that tough stuff through the end of this month. 5 weeks from now I will have just finished the Richmond Monument Ave 10K. It is coming up fast.

Mile 1 pace: 10:35 min/mile
Mile 2 pace: 10:44 min/mile
Mile 3 pace: 10:04 min/mile
.1 mile push to the finish: 9:21 min/mile
Total time: 32:55
Overall average pace: 10:25

I did try to push the pace somewhat on this run. I wasn't trying for a 5K best, but I wasn't loafing either. I was feeling good when I finished. I could have easily done more. But I decided to hold off. I have another long run planned for Sunday. The temperature is supposed to be 70 degrees. That will be a welcome change. I ran over 16 miles in the past week. That's my best total yet.

Today Kelsey is returning from GMU for spring break. She told me that she wants to get 5 runs in this week, including a practice 10K. That's my girl! She wants to kick my butt in the 10K this year and I think she is going to do it. She has been faithfully running the hills around her campus a couple of times per week over the winter. She is in the best shape of her young life.

Last edited by khrussva : Sat, Mar-09-19 at 10:21.
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  #262   ^
Old Sat, Mar-09-19, 11:21
jessdamess's Avatar
jessdamess jessdamess is offline
Senior Member
Posts: 4,904
 
Plan: Keto
Stats: 252/172/165 Female 69.25 inches
BF:
Progress: 92%
Location: Northeast TN
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You both def have something to be proud of.
I wish I could like running. It's just blurgh for me. I don't mind the running involved in soccer and basketball, but running just for the run...agony. I tried C25k once. I got to where you ran for 30 min straight and I quit then. I did always want to be able to a race or something like the Tough Mudder that is something more. No time for that anyway. But one day maybe. If I can get over my hatred of running.

Anyway, enough about me. You really are doing fantastic.
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  #263   ^
Old Sat, Mar-09-19, 12:56
khrussva's Avatar
khrussva khrussva is offline
Say NO to Diabetes!
Posts: 8,671
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
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Thanks for the visit Jess.

I wish I could like running, too. Well, I am getting there, but I still hate the first mile of a run. If you could read my thoughts you'd find a whole lot of bargaining going on between the wimpy me that wants to quit and the competitive me that wants to get a good workout in. Somewhere in the second mile it gets easier. I'm warmed up enough to find a comfortable pace - but I'm still not loving it. Now that I've been doing it for a while mile 3 isn't so bad provided that I'm not trying to set a speed record. I can think about other stuff at that point -- something besides the misery of running. It has taken many, many workouts to get to this point. I'm surprised that I've been willing to endure the punishment that it took to get here. Running a leisurely 5K on a flat surface is getting to be almost enjoyable -- not the torture that it was a few months back.

You know all about being busy, busy, busy. What I'm liking about this running thing is that I get a really good workout in a short amount of time. I have lots on the 'honey-do' list when the weather gets better. 30 minutes of running vs. a 60 to 90 minute walk has me more fit than ever and provides more time to do what my revitalized life requires of me. I'm amazed that I'm even able to run regularly at my age, especially considering the fact that when I started this I had not jogged in over 25 years. It's working out, so I'll likely stick with it for the time being.

Last edited by khrussva : Sat, Mar-09-19 at 13:27.
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  #264   ^
Old Mon, Mar-11-19, 09:18
khrussva's Avatar
khrussva khrussva is offline
Say NO to Diabetes!
Posts: 8,671
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
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Kelsey's back home for spring break and the first thing that she want's to do... a practice 10K. So that's what we did. Sunday the weather was nice; a good day for an outdoor run a few times around Kel's old schools. We both put in good efforts and were happy with our times. Here's what I did:

Mile 1 pace: 10:34 min/mile
Mile 2 pace: 10:33 min/mile
Mile 3 pace: 10:54 min/mile
Mile 4 pace: 10:59 min/mile
Mile 5 pace: 10:58 min/mile
Mile 6 pace: 10:28 min/mile
.2 mile uphill climb to the finish: 10:28 min/mile
Total time: 66:34
Overall average pace: 10:44

The good news... I was 30 seconds faster per mile than I was in the last outdoor practice 10K that I did. At 66:34 this was faster than all three of my previous "official" Richmond 10K times. The bad news is that I need to be more than 1 minute faster per mile to reach my goal of a 60 minute 10K. That may be a bit too much to ask for. I put in a good effort yesterday. Anything less that 63 minutes will give me a seated slot for next year's race. That looks like it might be a more achievable goal.

So how did Kel do? She was 2 minutes ahead of me after the first 5K. At that point her pace slowed and she did a little walking. I caught up with her by the end and finished a minute ahead of her. Kel's best Richmond 10K time was 71 minutes. She beat that by 4 minutes yesterday. She definitely wins the "Most Improved" award. I have a feeling that this may be the last time I cross the finish line ahead of her. With the spirit of completion during the real event 4 weeks from now, I think that she will find a way to win. We will see. It is going to be neck-and-neck this year.

For comparison, here's how I did on my last outdoor practice 10K (January 27th). The main difference between the two runs is that the run in January included 2.5 miles of running around the middle school gravel track plus two 2 mile laps around the school complex. Yesterday's run was a bit more than 3 laps around the school property - all road/sidewalk running.

Mile 1 pace: 11:21 min/mile
Mile 2 pace: 11:07 min/mile
Mile 3 pace: 11:19 min/mile
Mile 4 pace: 11:13 min/mile
Mile 5 pace: 11:10 min/mile
Mile 6 pace: 11:07 min/mile
.2 mile "sprint" to the finish: 10:43 min/mile
Total time: 69:27
Overall average pace: 11:12

Last edited by khrussva : Tue, Mar-12-19 at 07:00.
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  #265   ^
Old Tue, Mar-12-19, 20:12
khrussva's Avatar
khrussva khrussva is offline
Say NO to Diabetes!
Posts: 8,671
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
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I kind of thought that Kel would whip my butt on Sunday's run. She didn't and now I think I know why. She felt ill Sunday night and she has been sick for the last two days. What a bummer -- sick on Spring break. So tonight I went to the Y with Courtney for a workout. I hope Kel recovers soon.

With only one day of rest since that outdoor 10K run I expected to be dragging tonight. The goal was to just run a good sustainable pace. I didn't feel sore at all as I started out. I soon realized that I was the energizer bunny tonight. A comfortable pace was pretty darn fast. I pushed a little harder. I could sustain that, too. For the last mile I went for it. There was gas in the tank to get me there. Dang! Mile 3 was my fastest mile yet -- and a darn good 5K time overall. Looks like those hard outdoor workouts are starting to pay off. Of course, it could have been the blazing fast red dress and high heals I was sporting. Or perhaps it was just the strong ice coffee I chugged down before the run. Whatever the case, I was moving tonight.

Mile 1 pace: 10:32 min/mile
Mile 2 pace: 9:54 min/mile
Mile 3 pace: 8:45 min/mile
.1 mile "sprint" to the finish: 7:15 min/mile
Total time: 29:54
Overall average pace: 9:42

Good run.

Last edited by khrussva : Wed, Mar-13-19 at 09:12.
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  #266   ^
Old Wed, Mar-13-19, 18:50
mviesprite's Avatar
mviesprite mviesprite is offline
Senior Member
Posts: 14,936
 
Plan: Suzanne Somers; LC
Stats: 182.5/158/105 Female 5'
BF:Melting!
Progress: 32%
Location: NE Ohio
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Quote:
Originally Posted by khrussva
... Looks like those hard outdoor workouts are starting to pay off. Of course, it could have been the blazing fast red dress and high heals I was sporting. Or perhaps it was just the strong ice coffee I chugged down before the run. Whatever the case, I was moving tonight...


HA! Who says a fashion statement doesn't help?!! Glad you are going strong with prepping for the race.
Sorry to hear your daughter is ill, I hope she recovers soon.
Kat
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  #267   ^
Old Thu, Mar-14-19, 08:44
khrussva's Avatar
khrussva khrussva is offline
Say NO to Diabetes!
Posts: 8,671
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
Default

Hey Kat. Just trying to add a little entertainment to this redundant old gym log. Thanks for your support and cheering me on. I've been following you too in the 90 day challenge. You are doing really good.

BTW: Kel was feeling better yesterday and said that she may feel up for a workout today. We'll see. It was just a cold, but it might be best for her to fully recover before pounding the pavement again.
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  #268   ^
Old Fri, Mar-15-19, 07:23
jessdamess's Avatar
jessdamess jessdamess is offline
Senior Member
Posts: 4,904
 
Plan: Keto
Stats: 252/172/165 Female 69.25 inches
BF:
Progress: 92%
Location: Northeast TN
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That was a true LOL moment for me. Picturing you owning the track in a dress and heels!
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  #269   ^
Old Fri, Mar-15-19, 07:43
khrussva's Avatar
khrussva khrussva is offline
Say NO to Diabetes!
Posts: 8,671
 
Plan: My own - < 30 net carbs
Stats: 440/228/210 Male 5' 11"
BF:Energy Unleashed
Progress: 92%
Location: Central Virginia - USA
Default

Hey there Jess. I'm glad I could help get your Friday off to a good start. Have a great weekend!

So another good workout at the Y last night. Kel came and ran some, but she pooped out after a mile or so. She wasn't done being sick. I had another good 5K run. 3 miles walking takes me an hour. These days I can run that in 30 minutes. Good thing - Kel wanted to get back home.

Mile 1 pace: 10:04 min/mile
Mile 2 pace: 9:44 min/mile
Mile 3 pace: 9:36 min/mile
.1 mile "sprint" to the finish: 7:57 min/mile
Total time: 30:10
Overall average pace: 9:44

This was about the same time as the Tuesday run, but I had to work harder for it. Maybe I started too fast. It very well may have been the strong cold brew ice coffee I drank before that last run. I don't normally drink coffee with dinner. I did Tuesday -- quite a bit of it in fact.
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  #270   ^
Old Sat, Mar-16-19, 18:46
mviesprite's Avatar
mviesprite mviesprite is offline
Senior Member
Posts: 14,936
 
Plan: Suzanne Somers; LC
Stats: 182.5/158/105 Female 5'
BF:Melting!
Progress: 32%
Location: NE Ohio
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Quote:
Originally Posted by khrussva
Hey Kat. Just trying to add a little entertainment to this redundant old gym log. Thanks for your support and cheering me on. I've been following you too in the 90 day challenge. You are doing really good.

BTW: Kel was feeling better yesterday and said that she may feel up for a workout today. We'll see. It was just a cold, but it might be best for her to fully recover before pounding the pavement again.

Thank you. It is largely thanks to you, as you know! A tad surreal, but feeling pretty solid with staying OP. I know how fast that can go downhill so don't want to get over confident.

Glad she is better - no fun being sick.
Rock on,
Kat
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