New Name Same Mission

Shabbat Shalom everyone!

After a small hiatus in posting I am back, with a renamed blog to better suit what I am doing now, so welcome to "Run Rabbi Run"!

Almost a week ago I finished the Tobacco Road Half Marathon in 1:46 - here are the official results: Tobacco Road Half for me :-)

My next goal is the Zombie Run, a 5k, on Sunday, May 19, 2013, at 12:30pm in Freedom Park here in Charlotte. It's only 5k (3.1 miles) and you're chased by zombies - register now and help TBE's Mitzvah Day Projects - team registration link. Run for your life save the world!

This week I began the training program for a 5k from Run Less Run Faster. Going a little slower than recommended since I don't have the full 12 weeks between the half marathon and the 5k in May - here are those runs:
Tempo run on Wednesday - aiming for 4 miles at 7:53/mile between a mile for warming up and a mile to cool down. I came pretty close to the target time.
Long-ish run today - aiming for 6 miles at an 8:08/mile average, and ended up closer to 8:16.

More to come - follow me on Twitter or friend me in Facebook to keep up!

Long run and intervals

Since I last posted I swam a little, did Torah yoga, ran 14 miles in the snow, and managed to do intervals this morning at a pretty fast clip.

Intervals today - 2 mile warm-up, then 3 mile intervals, with 400m slow between them, then a little more than a mile cool down. My mile splits were, around: 7:04, 7:40, 7:50. The first was good, the last two less so :-) Here are all the details.

14 mile run on Saturday, aiming for 8:20 average minute/mile pace, and come close for a while. Started out cold, and then got snowy, which was fun. Ended up with two runs on the Nike app since in the wet I encountered some of my own human error - all told a good run considering the conditions. Here are the links to the incomplete records:
First 9+ miles
Last 4+ miles

More to come this week - a little calf soreness after today's run - I hope it will improve by Wednesday's scheduled tempo run.

A tempo run at up tempo

Got out in the damp today and ran pretty fast. A tempo run:
- 1 mile easy
- 5 miles fast - I managed to get my average for these under 8 minutes per mile
- 1 mile easy
Still walking 30 seconds after every mile and that is factored into the pace.
Here are details and splits.
Now two days off - hopefully with a massage, a swim, and some yoga, and then 14 miles on Saturday.

Last two runs - a good tempo and 10 miles faster

Today's run - pretty much my best speed yet. 10 miles averaging 8:05 minutes per mile, here are the details.
Great weather for it, felt good, and managed a pretty fast final mile (7:32).

Thursday's run, decent tempo run too - and more details on that.

On all runs:
- Training for the Tobacco Road Half Marathon on March 17 using the Run Less Run Faster plan.
- Still using New Balance Minimus & Brooks Pure Cadence on alternate runs.
- Unless running other intervals, still using a Galloway method of walking :30 after finishing every mile - all paces include those walks.
- Moved from MapMyFitness to Nike Plus since the former doesn't seem to work well in our region here in Charlotte.

A good week over all - 4 runs, a total of nearly 40 miles.

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.

Long run - 11 miles plus - tech glitch

I had a great long run yesterday, over 11 miles, and I caused a tech glitch in the tracking of it by fiddling with music too much - oh well!
I think the run probably had another half mile onto the end of it, changing my three splits. In other words, I believe I didn't slow down as much as it showed - I will have to prove it again on my next long run.
Overall goal - 8:40 per mile averages or better, and I feel like I came pretty close!
Incomplete details here.
As always, times include my 30 seconds walking every mile.

Long tempo getting faster

Today's assignment - a 6 mile tempo run with a mile warm-up and cool down.
My goal - miles 2-7 of the 8 at 8:30 per mile or faster.
I averaged better than 8:25 on those miles, and only dropped to 8:34 and 8:38 on miles 6 and 7, which are uphill too.
Feels good to run well - here are the details.

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.

Tempo run - shorter, slower, a little painful

Aiming for a 5 mile tempo run (mid-distance tempo - should be a 10k pace) plus a mile warm-up and cool down. Didn't have time for the full run, and my calf muscle seized up when I slowed down, so ended up walking more - calf has recovered some throughout the day.

Sticking to an 8 minute to 8:30 pace, including walking 30 seconds.

Splits were pretty good until mile 5 and 6. I will have to ease off a little this week so as to recover.

Here are the details.