Quick 3 Miles

This morning I was feeling pretty good and I ramped up my speed faster than usual. It ended up being my fastest 3 mile morning walk yet. Not quite as fast as my last 5K race pace of 10:29 min/mile (6:31 min/km), but fast for a daily workout.

Mile 1 - 11:15                 (6:59 min/km)
Mile 2 - 10:40                 (6:38 min/km)
Mile 3 - 10:13                 (6:21 min/km)
Total Workout - 32:08
Average Pace  - 10:42 min/mile (6:39 min/km)

Interesting, it looks like I picked up the pace where I left off yesterday. One more note, I was also able to put in a full strength training/stretching session this morning.

Hanging In There

I took Monday off from racewalking though I did do strength training. With the speed work on Saturday and the long walk on Sunday I didn't want to stress out my body and my left knee was feeling just a little tight. Everything was fine this morning so I started slow and kept ramping up the speed.

Mile 1 - 13:23                     (8:19 min/km)
Mile 2 - 12:46                     (7:56 min/km)
Mile 3 - 11:57                     (7:26 min/km)
Mile 4 - 11:40                     (7:15 min/km)
Mile 5 - 11:21                     (7:03 min/km)
Mile 6 - 11:16                     (7:00 min/km)
Total Workout -  1:12:26
Average Pace  -    12:04 min/mile  (7:30 min/km)

This time I was able to do consistantly faster miles, but I didn't reach the speeds that I was doing last week. Still, the average was a good training pace for my current ability.

First Long Walk in a While

This morning I did 10 miles (about 16 kilometers) with Lindsey Goldbloom and Ray Billig. Just easy miles with a few gentle hills in Santa Monica and Brentwood. We talked about doing the 1/2 marathon in Palos Verdes, it sounds like a good plan.

10 miles, 16 kilometers
Total Workout - 2:16:34
Average Pace  -   13:39 min/mile   8:29 min/km

Picking Up The Pace

It sure is easier to make progressively faster miles when you start slow and do only 3 miles!

Mile 1 - 12:56                 (8:02 min/km)
Mile 2 - 11:22                 (7:04 min/km)
Mile 3 - 10:15                 (6:22 min/km)
Total Workout - 34:34
Average Pace  - 11:31 min/mile (7:09 min/km)

Now if I take out the warm up mile the average is 10:48 min/mile or 6:43 min/km. Not bad for an ordinary morning walk. I even got in my full strength training and stretching routine.

Ramping Up

Burning the candle at both ends is starting to wear me down. I'm working overtime and still trying to do things with the family while my nephew is on Spring break. Last night I took them out to see "Blades of Glory" which was good for some laughs. I started out slow and achy but felt better the more miles I put behind me.

Mile 1 - 14:06                   (8:46 min/km)
Mile 2 - 12:54                   (8:01 min/km)
Mile 3 - 11:59                   (7:27 min/km)
Mile 4 - 11:22                   (7:04 min/km)
Mile 5 - 11:35                   (7:12 min/km)
Mile 6 - 10:51                   (6:45 min/km)
Total Workout - 1:12:49
Average Pace  -   12:08 min/mile (7:32 min/km)

If I throw out the first couple of miles because they were just warmup, the average pace was 11:27 min/mile (7:07 min/km) which is pretty much my long distance race pace, a 5-hour marathon.

Where I Walk

Here is a map of where I do my daily neighborhood walks. I mapped it with the tools on USA Track & Field and counting wheel rotations on my bicycle. The three mile course is two laps and cuts through Rosewood like on this map. The six mile course is four laps then it goes up Norwich to Melrose and down Huntley to home. It is fairly flat which is good for racewalking but after doing the new L.A. Marathon course I'll have to figure out how to get some hills into my workout.

Back Trouble

No big deal but my back is hurting a bit, especially when I bend down. It started yesterday after the 6-mile walk and instead of stretching right away I did some house chores. Lesson--stretch right away after a walk or run.

I'm still sticking with the new schedule, 3-miles today, though I didn't work in any strength training.

Mile 1 - 14:00         (8:42 min/km)
Mile 2 - 12:25         (7:43 min/km)
Mile 3 - 11:16         (7:00 min/km)
Total Workout - 37:42
Average Pace  -  12:34 (7:49 min/km)

I'm finally getting into the habit of starting out slowly and building up the speed. However, maybe I shouldn't be including the warmup in the average?