Week 17 (Four Months Down)

Let me try a little harder to update this blog with a little more frequency. I know I say that every couple of weeks, but this time I really mean it :) Like I said in my last post, coming into this week, I had just over 20 miles to run before I hit the big 500. With my goal of doing 100 miles a month, I was already way ahead, but my goal this week was to make sure I made that 500 mark before the week's end. It did not prove to be difficult, but I'm still glad the goal was there as it made me get up and run at least once during the week, when I really didn't feel like it. In the end I was glad I did it, and even happier that I broke the 500 mile point. Though far from a big mileage week, it was still a good week for running.

My Week 17 totals were:
Total Runs Logged: 7
Total Miles: 28.2
Total Time Spent Running: 3 hours, 37 minutes, 9 seconds
Average Pace: 7:42 (min/mile)

In addition, to breaking 500 miles, I was also able to get another "great run" in using the same Fartlek method that I had talked about in my last post. Once again, it was good to go out and run fast when I felt like it, and slow down when I felt like it. In addition the the 28 miles, I also squeezed in a "Man Hike" with the guys on Saturday. I'll blog about it later, but here's a picture to pique your interest, and show yet another reason why Guam is so awesome.



With April 2011 a part of history, my new "as of" totals are:
Total Runs Logged: 92
Total Miles:507.7
Total Time Spent Running: 65 hours, 45 minutes, 49 seconds
Average Pace: 7:46 (min/mile)

REFLECTION TIME: Given that I ran 500 miles in the first 4 months of 2011, I could say that my new goal should be to run 1500 miles, not 1200. Still, I'm not ready to make that big of a jump. I had a few REALLY great weeks of running, but I'm trying to do more than just run. I think I will have no trouble getting to 1200 (assuming I keep at it), and I can probably get 1300 to 1400 miles by the time the year is up. Still, for the time being, I'll keep the 1200 as the goal on my "ticker" (and in the blog address), but my "secret" goal will be to see how many miles over 1200 I can get before it's 2012. I'm looking forward to the next 8 months.

Week 16 Recap (a change of pace)

Fresh off my first duathlon, and looking to "pick up the pace", Week 16 provided for me my first "great run" in nearly two months. For the first time, I decided to try a new running style called "Fartlek". I know the name sounds absolutely disgusting, but it's actually Swedish for "speed play". When someone is running a Fartlek, they vary their pace and intensity over the course of the workout. What's great about Fartlek running is that it's fairly unrestrictive, that is, you run how you feel. You can speed up and slow down as you wish. When looking at my pace over my entire run, you see several peaks and valleys.

The valleys on the graph are when I sped up, the peaks, are my slower pace. As you can see, over the course of the 8.5 mile run, the distance I ran at a fast pace varied from nearly 1/2 mile to just a few hundred yards. Like wise my slower pace varied not only in "how slow" but also in distance. Here's a close-up shot of part of the run.

This running method proved perfect for me, as I typically don't like a lot structure with my run, but would prefer to run as I feel, but it also provided me with the results I had hoped. Over the 8.5 mile run, my average pace was 7:21 minutes/mile. Like I said, it was a great run, and made for an overall great week of running.

My Week 16 totals were:

Total Runs logged: 6

Total Miles: 26.93

Total Time Spent Running: 3 hours, 19 minutes, 38 seconds
Average Pace: 7:25 (min/mile)

With Week 16 down, my new "as of" Totals are:
Total Runs logged: 85

Total Miles: 479.5

Total Time Spent Running: 62 hours, 8 minutes, 40 seconds

Average Pace: 7:47 (min/mile)

REFLECTION TIME: It's great to have a new tool in my running tool belt to help me keep my workouts interesting. Realistically, I am somewhat limited on my routes and the times I can run (it's just too hot during the day), so a little speed play is a good way to avoid getting into a running rut. With there being no requirement on how fast or far you have to run, I'm free to run as fast or as slow as I want for as far as I want. That type of freedom keeps running fun, and as an added bonus, the benefits of Fartlek running is hopefully, faster runnning time. It is definitely something I'll be using again.

Now with 1 week left in April, and so close to the 500 mile mark, I new it wouldn't be too difficult to make it, but would still take a little discipline (spoiler alert, I made it). The details of Week 17 are coming up...NEXT.