My second son was born today at approximately 1030 hrs. He weighed in at 5 lbs 8 oz and measured 17 3/4 inches. He has a head of blondeish/brown hair and blue tinted eyes. Mother and baby are doing well and it is possible that he will be able to come home on Sunday.
As the new father of a child with Down Syndrome I encourage all five of my readers to visit the National Down Syndrome Society website or take part in a Polar Bear Plunge in your area to support Special Olympics.
Friday, February 27, 2009
Saturday, February 14, 2009
3200 meter time trial
My training plan this year basically revolves around a 14 day cycle where I run 5 miles in Decatur during my lunch break on Monday and Tuesday. Wednesday's lunch is occasionally spent in the weight room. Thursday and Friday are usually off days. Saturdays alternate between a long run (usually 8 miles) one week and a hard effort (1600 meters, 3200 meters or 3 miles). Sunday is an easy 4.
Last weekend's 8 mile run was completed at an 8:03 clip and my other runs are generally completed between 8:00 to 8:30 pace.
Last night I ran 4 in 32 minutes and change.
This morning I warmed up with an easy two in 15:36.48 (8:04.83 and 7:31.65). I took a 4:53.81 break to water a thirsty tree in the woods near the middle school and, after changing into my vest from my jacket, I started my 3200 meter time trial. The plan was to see if I could run faster than the 12:42 I ran in November. My 5:41 1600 TT from two weeks ago made me think sub-12:30 was possible.
I set off at an easy pace the first lap and felt comfortable the whole way.
1:33.96
1:33.20; 3:07.16
1:34.07; 4:41.23
1:35.52; 6:16.75
1:33.85; 7:50.60
1:34.13; 9:24.73
1:34.24; 10:58.97
1:29.16; 12:28.13
Mile splits= 6:16.75/6:11.38
I cooled down with an easy two miles.
Last weekend's 8 mile run was completed at an 8:03 clip and my other runs are generally completed between 8:00 to 8:30 pace.
Last night I ran 4 in 32 minutes and change.
This morning I warmed up with an easy two in 15:36.48 (8:04.83 and 7:31.65). I took a 4:53.81 break to water a thirsty tree in the woods near the middle school and, after changing into my vest from my jacket, I started my 3200 meter time trial. The plan was to see if I could run faster than the 12:42 I ran in November. My 5:41 1600 TT from two weeks ago made me think sub-12:30 was possible.
I set off at an easy pace the first lap and felt comfortable the whole way.
1:33.96
1:33.20; 3:07.16
1:34.07; 4:41.23
1:35.52; 6:16.75
1:33.85; 7:50.60
1:34.13; 9:24.73
1:34.24; 10:58.97
1:29.16; 12:28.13
Mile splits= 6:16.75/6:11.38
I cooled down with an easy two miles.
Sunday, February 1, 2009
1600 Time Trial
I just want to brag about my 1600 m. time trial today.
After a 1.5 mile warm-up I hit splits of:
1:27.74
1:25.50; 2:53.24
1:24.32; 4:17.56
1:23.68; 5:41.24
I did a 1.5 mile cool-down and staggered to my car and home for a shower.
I was hoping to hit 5:50 or so but once I hit 1200 I thought that I could dip under 5:40 if I burned the last lap. I don't have much to burn but I'm happy that I got faster every lap and I think I was too conservative my first lap around the oval. I can tell that I haven't run speed like that for a long while but I think that a 5:41 is pretty solid for not running any speed work since sometime in September.
After a 1.5 mile warm-up I hit splits of:
1:27.74
1:25.50; 2:53.24
1:24.32; 4:17.56
1:23.68; 5:41.24
I did a 1.5 mile cool-down and staggered to my car and home for a shower.
I was hoping to hit 5:50 or so but once I hit 1200 I thought that I could dip under 5:40 if I burned the last lap. I don't have much to burn but I'm happy that I got faster every lap and I think I was too conservative my first lap around the oval. I can tell that I haven't run speed like that for a long while but I think that a 5:41 is pretty solid for not running any speed work since sometime in September.
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