Today I jogged on a new stretch of trail, just to the East of Lake Mercer, where I've been several times. It was a very nice trail, a little short at around 1.3 miles, but I would happily run there again. There isn't anything very steep here, but there is very little that is pancake flat. Here is a picture from Google Earth:
I decided to do a tempo run today. I'm not suggesting that I know what a tempo run is, but I wanted some tempo to it. I didn't want to wind down like a cheap watch. I wanted to stay consistent like a medium-grade watch. And, I think I pretty much acheived that:
Mile One: 11:48.93
Mile Two: 12:03.71
Mile Three: 11:59.63
5K Time: 37:00.78
Now, check out the heart rate, and see if you draw the same conclusions:
My average HR for this run was 149. I know the first 1/4-mile brings down the average, but this is true for most all my runs ... and 149 is low, like arctic low! And my maximum was only 161. That means I have the capacity to do more. Which is good, and a tempo run is just supposed to get you out of your catatonic, comfy pace. (Which for me is around 4.5 mph). It's weird in that I felt that I was breathing a little hard, but my heart rate wasn't also headed to Zone 5. I'm going to have to research that one.
So, in this run I averaged 5.0 mph. Here's the data:
Now, check out how all the trails I've been running are related:
This is about ten miles of trail - four miles packed earth, six miles asphalt. I hope I can work this snarl out of my right leg so I can attack this whole trail system before the end of the summer.
200 / 100 / 200
Sit-Ups: It hurt to lay down on the floor, because I really gave my abs hell on the initial test. In the last set, I was supposed to do at least 14. I could only do 8. My abs are just dead! Hurt and dead! [15,18,10,10,8]
Push-Ups: The push-ups killed me - not because my spaghetti arms, but because my abs hurt just keeping my body straight. I gritted my teeth and made it through. Last rep called for 5+, I did 7. [6,6,4,4,7]
Squats: Man, these babies burn after a while. And I could feel the top, inboard chunk of muscle that's over the knees. The last rep calls for 13+ and I managed 21. So, there was something to feel good about. [13,16,9,9,21]
In total, W1D1 of the 200 / 100 / 200 netted 61 / 27 / 68
Whew, I don't know what you think ... but I think I've earned an off day!